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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 02:03:00 pm »
- run 59:24, 10.48 km w/ 5 x short hill sprints
nice and easy, didn't look at watch once.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:10:35 am »
25-07-26

Cardio
- 30' run w/ 4 x 25" strides (almost pain free!)
- 20' stairmaster @ lvl 12 [170 hr avg]
- 6' easy
- 20' treadmill incline walk @ variety of paces/inclines [163 avg hr]
- c/d

1:27:06 total

Lift -- RDL, Bulgarian, Calves, OAC stuff, dips, incline flyes, Pogos

Notes

was dead tired yesterday morning so skipped workout. got some good sleep so a bigger session today. best run yet, pogos felt pretty good, felt up for doing some light strides, etc. progress is coming along nicely.

hr abnormally high for first ~half of the workout, maybe hr monitor off, maybe i had too big of a breakfast, maybe b/c i had a rest day and things just fresher, but like 180 hr at times on the stairmaster while at like 33 RR
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 24, 2026, 10:45:05 am »
- SubT 10x3 8x3 mins
-- warm up
-- intervals @ 4:02-4:09 w/60-90s walking rest
-- cool down
at the coolidge track once again. another beautiful warm sunny day. extended a few of the rest periods in the back half to let HR come down below 130. wore AP4s.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 23, 2026, 01:31:03 pm »
23-07-26

Cardio
- w/u
- Stairmaster: 10' @ lvl 12, 5' @ lvl 13
- Treadmill: 2 x 5' @ 6kmh/15% incline
- c/d

1:06:21 total

Calves, 2-leg pogos, 1 set each of OAC stuff + dips

Notes

bit tired today so abbreviated lifting stuff. think things are progressing enough that i can start to include a bit of light plyos in the rehab now. just gentle 2-leg hopping, not pushing too hard yet.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 23, 2026, 11:44:26 am »
- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 22, 2026, 03:57:08 pm »
22-07-26

Cardio x 51', 130 hr

Notes

slept in a little bit so made up for it a little by letting HR go a bit higher. Less risk there when the training is lower impact in general, I guess.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Joe on July 22, 2026, 03:56:10 pm »
Quote from: Raptor on July 22, 2026, 09:50:02 am
Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

Nice one on the bodyweight PR! And good job finding swaps for lower body stuff too
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 22, 2026, 12:42:48 pm »
- SubT 5x6 mins 4x6 mins
-- warm up
-- intervals @ 4:20, 4:11, 4:12, 4:11
-- cool down
first interval around the high school before i realized the track was actually open. rest on track. probably too hard given conditions, my HR didn't get down under 150 until i got home. T+DI 157 and full sun.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 22, 2026, 09:50:02 am »
Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 21, 2026, 04:12:21 pm »
thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!
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