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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:44:53 pm »
28-05-26

Run
- w/u
- 3 x 8' (1') [4:27]
- c/d

11.03k, 1:00:30

Notes

bruh dunno what's going on. guess the heat is meaning i'm only getting like ~4.5-5.5 hours of sleep a night this week, but still. calves still feeling out of it, and kind of feel like i am getting hints of the PTT. maybe need to back off and stick to cycling for a few days. ugh. maybe a sign i need a more stable racing shoe, since this happened after the last half too. annoying.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 09:43:57 am »
Gym work 81

Medium bar squat (narrower stance):

50x5
80x5
100x5
110x3 (could've done 4, max 5)
90x5
90x5

Bench press:

20x5
20x5
50x5
65x7 (surprisingly)
60x5
60x5

RDL:

80x8
100x8
120x5
80x8

Seated vertical pulls to chest:

40x8 (single arm)
72x8 (both arms)

Rating: Great, with surprisingly stronger bench
Bodyweight: 88.4 kg (-0.6 kg)

Comments: Did regular squats this time (instead of Zerchers) with a narrower stance. Very happy with the strength, as I'm weaker in a narrower stance. 110x3 doesn't sound great but my 110x5 sets were done with wide stance and not as deep.

Bench was a surprise with 65x7 out of nowhere and felt strong (although in the 2nd and 3rd sets I was weaker since the first set took quite a lot from me).

RDLs were great as well, although at 120 kg I feel systemic stress (the bar feels heavy for my back, leg strength is there).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 07:49:04 am »
- run 1:00:50, 10.49 km
very easy. warm and humid but not as shocking as yesterday.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 27, 2026, 03:47:13 pm »
27-05-26

Run -- 9.4k, 1:01:39

Notes

hr avg 122, so not that elevated. this didn't _feel_ slow while running, felt pretty good tbh. just no pop i guess -- calves do feel pretty tired.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 27, 2026, 07:39:05 am »
- progression run
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.

evening

- squat 50 x 5,5

- DL calf raise 50 x 15

going through the motions
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 26, 2026, 03:35:52 pm »
26-05-26

Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d

11.85k, 1:00:15

Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes

Notes

Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.

took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 26, 2026, 10:03:46 am »
Gym work 80

Dumbbell BSS:

40x10 (20 kg dumbbells)
40x10

Landmine one arm push press:

15+barx10
20+barx10

Landmine single leg deadlift:

20+barx10
30+barx10

Triceps pulldowns:

15x10
25x10
35x8

Single leg leg curls:

40x10
40x10

Rating: Very good, but very hot in the gym
Bodyweight: 89.1 kg (+0.1 kg)

Comments: Everything went well, but the BSSs were too light, I could barely feel the load with 20 kg dumbbells.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 26, 2026, 07:18:27 am »
could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 25, 2026, 06:46:14 pm »
no run today. did some hops and leg felt fine but just erring on the side of caution. will see how it goes tomorrow morning. my SI joint was hurting a little last night and this morning.

- warm up

- squat 50 kg x 8

- calf raise 50 kg x 15

- RDL 50 kg x 10

- SL calf raise +10 kg x 10/side

- plate OH tricep extensions 10 kg x 10
didn't like these

- push up x 12

- plate row 15 kg x 10/side
pinch grip made it a little harder. need to be careful not to hurt my elbow.

- woodchopper 15 kg x 10/side
gotta be careful with these as well

calves doing that post-race gentle twitchy thing. also, i am a moron, our new weights are in kg, not lbs. previous post corrected.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 24, 2026, 01:49:26 pm »
- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.
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