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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:52:33 pm »
02-06-26

Cycle -- 4 x 8' (1') (just over 1 hour total)

Lift -- OL Calf, chins, dips, laterals, curls
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 12:25:35 pm »
Plyo 5 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm (right leg) and high box, about 60 cm (left leg))
2x5 depth jumps (bilateral, 45 cm box)

2x~50m flying sprint
1x100m run

Bodyweight: 90.1 kg

Comments: Didn't really planned to do plyos but did them anyway. All were pretty good, but I did them in my Pegasus shoes which are soft. The truth is that I am made for soft shoes - I move them best in them and my knees don't get loaded as much. I am trying to be someone I'm not when I force myself to use stiffer shoes. Felt great today. The real limitation is my bodyweight and my neck and thoracic injuries.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:52:54 am »
- run 58:03, 10.47 km
lovely weather continues. i sped up to beat a light about a mile in and right calf cramped very mildly. stopped immediately and stretched it on the curb for about 30s. considered turning around and walking home but decided to test it out and glad i did. felt totally fine the rest of the way. still, just a reminder to be careful. a little quicker today, but HR averaged 122 and peaked at 132 so not from greater effort on my part.

meant to lift last night but wife requested a somewhat involved dish for dinner - nothing fancy, just multi-step - and she's eight months pregnant, exhausted, and stressed out by work. easy call, plus dinner was very tasty if i do say so myself. may lift at the office tomorrow, let's see.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 01, 2026, 03:35:23 pm »
01-06-26

Cycle -- 1:00:31, 111 avg hr
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 01, 2026, 07:49:19 am »
- SubT 3 x 10 min
-- warm up
-- intervals @ avg 4:21, 4:20, 4:21 w/ 90s walking rest
-- cool down
felt good, first full NS workout.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 31, 2026, 12:36:31 pm »
31-05-26

Run -- 12.56k, 1:22:50

Few OL calf raises of a ledge + some stretching

Notes

tendons/achilles/pt whatever it is felt mostly okay here. think i probably do just need to move towards a more stable shoe rotation.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 31, 2026, 07:17:10 am »
yesterday

- run 59:30, 10.44 km

today

- run 1:16:35, 13.76 km
of my two main loops, i run the 10+ km one about 60/40 clockwise/counterclockwise, but for some reason the 13+ km loop is at least 90/10 counterclockwise/clockwise. decided to do it clockwise today and my autopilot malfunctioned as i was heading out the door. turned the wrong way down my street and didn't catch myself until i was around the corner, hence the extra 90m or so.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 30, 2026, 08:17:21 am »
30-05-26

Cycle - 5 x 5' (1') @ SubT effort, ~45 mins total
Lift - RDL, Skater lunge, chins, dips, curls, laterals

Notes

subt cycling sucks
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 29, 2026, 01:30:26 pm »
29-05-26

AM -- stationary bike, 1:02:01, 108 avg hr

PM -- stationary bike, 32:16, 115 avg hr + 2 sets OL calf raise (+35kg)

Notes

pt a bit stiff/sore feeling so on the bike it is. so boring. might double threshold on the bike tomorrow for the novelty

Quote from: LBSS on May 29, 2026, 08:00:30 am


was thinking that or one of those hilarious beds you have to pay a subscription for
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 29, 2026, 08:00:30 am »
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