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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 03:57:59 pm »
Gym work 32:

Bench press:

20x6
20x6
40x6
65x6
65x4
65x4

Incline bench press:

40x11
40x10
20xsome reps (don't remember)

High bar ATG heel elevated squats:

20x6
60x6
70x6
70x6

Explosive landmine push press:

15x10
15x10

Landmine one-leg deadlift:

15x8
15x8

Ab wheel rollouts:

8, 10, 7

Bodyweight: 88.5 kg (-1.9 kg)
Exhaustion level: 9/10

Comments:

First gym work after two weeks break (colleague had stuff to do). Went to gym at 21:30 since my colleague is working during the day. Already did 6 km walk and I was tired. Bench was surprisingly good, given the conditions. Squat was difficult because it's a quad dominant lift. Landmines were great.

Almost got into a fight yesterday during 3 on 3, because they foul a lot and push with the elbows in your belly and get upset when you retaliate.
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800m+ Running and/or Conditioning / Re: DISTANCE RUNNING INDEX
« Last post by LBSS on Today at 01:32:29 pm »
rather than make a new thread, i'm just going to start aggregating some stuff i want to refer back to in here.

"A Paradigm Shift in Understanding Overuse Running-Related Injuries: Findings From the Garmin-RUNSAFE Study Point to a Sudden Not Gradual Onset." https://www.ucviden.dk/da/publications/a-paradigm-shift-in-understanding-overuse-running-related-injurie

Quote
OBJECTIVE: To investigate the proportion of running-related injuries that can be classified as (i) being based on overload with an acute mechanism with a sudden onset, (ii) being overuse in the sense they are based on a repetitive mechanism with a sudden onset; and (iii) being overuse in the sense that runners gradually develop problems that lead to an injury.

DESIGN: Cohort study with an 18-month follow-up.

METHODS: English-speaking runners aged at least 18 years who were tracking running activities were included. Running-related injury during follow-up categorized into three groups: (i) those with overload injury; (ii) those with a running-related problem 7 to 28 days prior to reporting a running-related injury and (iii) those sustaining a running-related injury without any preceding problems.

RESULTS: Overload injury accounted for 467 of 1,666 injuries (28%), while 1,199 injuries were overuse (72%). Among overuse injuries, the proportion of runners having a problem prior to injury occurrence was 6.9% [9.4%; 13.0%] 28 days prior to injury.

CONCLUSION: Most of the overuse injuries occurring in adult runners may be classified as sudden repetitive overuse injuries rather than injuries that are based on a gradual onset.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 01:29:15 pm »
14-07-25

Run to gym, treadmill, run home
60:17 total, 145 avg HR
2 x 15 stiff-legged pogo hops

Notes

HR was crazy today, like 10-20 higher than typical for these treadmill settings. Was elevated all day. This was from first thing AM as well, pre coffee etc. Weird, hope I'm not falling ill.

That said, physically felt good in the AM. Added 5 mins of treadmill running in the middle, so about 15 mins total. Minimal pain/discomfort. Nearly back to it.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 02:06:52 am »
July 13-19, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

July Week 3 of 5 BW 206-210

Sun Jul 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* disneyland vacation for the weekend in anneheim CA. gyms are alright. same equipement. lots of walking in very hot weather.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 13, 2025, 12:27:15 pm »
the vibes were great, very supportive. big spread of ages (the youngest was a 9 year old who set the maryland state age group record in the squat and bench and qualified for junior nationals, very cute/cool; oldest were in their 60s), about 60/40 men/women. there was a mother/daughter duo competing in their first meet together, both really strong. queer friendly. nobody being a gatekeeping dick as far as i could tell. no grime to speak of, although the gym didn't have a/c so it was a little warm.

- run 2:25:28, 22.00 km
T+DI 166, dew point 76 which is about as high as it's been all year. about 18km of this was on trails. 467m/1532' of elevation gain and equal descent, plus lots of roots and rocks and a bit of mud, so my quads and calves are a bit tired. should stretch later just for the relaxation of it. HR averaged 144. this definitely qualifies as a hard workout. pace chart looks insane, lol. like an earthquake on the seismometer.

average pace was 6:37, which confirms that my watch was out to lunch yesterday, there's no way i was slower yesterday than today. conditions added probably ~15 minutes to my total time, per that chart joe and i were discussing recently. mid-run i started fantasizing about running in the snow. it was hot.

ETA: extrapolating to the distance of the 50k race course loop i'll be doing in october, this route is pretty much dead-on in terms of elevation gain. that's interesting. assuming decent conditions and that i'm able to keep building fitness (i.e., not get hurt), that means sub-5 hour is not unrealistic.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 13, 2025, 08:29:41 am »
13-07-25

Cardio

Run to gym
60 min incline walking on treadmill
30 min elliptical
Avg HR -- 127, ~1:35 total

Lift

Lat Pulldown 4 x Drop
Machine Chest Press 4 x Drop
Chest Supported Row 3 x Drop
Pec Deck 3 x Drop
Cable Lateral 4 x Drop
Cable Overhead Ext 4 x Drop
Machine OHP 4 x Drop

Started a separated watch activity for the lifting portion of the session. Amusingly also exactly 127 avg hr, though more spiky ranging from ~100-150. 24 mins too, for 26 sets. Intended to use the lap function to see time spent lifting vs moving between lifts (so one lap would be the entire time spent on the lat pulldown, including the like 20s or whatever taken to change the load, reattached my straps and get back in position). Didn't do a very good job of that, though, but something to try to pay attention to in future b/c it'd be fun to know the work:rest ratio.

ETA: Was thinking more about PTT and how it fits well with some stuff I experience with running.

1) I've always been an over-pronator on the right side. Hadn't really thought about it since I don't give much credence to gait stuff having much meaning. That said, given I have a neutral gait on the left, this suggests that the right-side could be a downstream symptom of an existing problem rather than a problem per se. A key role of the posterior tibialis is foot inversion, i.e. preventing (over)pronation.

1b) Moreover, this could also explain that camber preference I was talking about a couple of weeks ago. If flat ground isn't an option, I prefer running with my right foot landing on the lower part of the ground rather than the other way around. If you imagine this uneven height is a result of a naturally curved ground, you see this means that the instep of right foot is landing on higher ground than the outside of the foot. That is basically like wearing an insole that prevents pronation.

2) Plays an important role in downhill breaking. In that last Parkrun, I really gunned it on the downhills. Notably, I actually _lowered_ my cadence in the downhill portions to really take advantage of airtime (for downhills, cad 180/length 1.8m, else 188/1.33m). My quads were pretty sore, but they're very well-trained compared to calf/foot/ankle unit. Perhaps no surprise that given the existing vulnerability, this race was the precipitating event for the latent PTT to shift from "mild nuisance" to "actual problem".

Anyway, been doing a good job of doing regular banded foot inversion training. Think that + general calf/foot strength + integrating some stiff-leg/ankle-focused plyos seem like they'll be the key, since I rest of the hip/knee chain is pretty strong. Actually maybe more hip (ab/ad)duction stuff probably good to do too, but I've been good about that as well.

Basically no pain on the jog to the gym today as well, fwiw. Maybe go for an actual run again this week.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 13, 2025, 08:24:02 am »
Quote from: LBSS on July 12, 2025, 02:51:18 pm
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

damn that's awesome! what were the vibes at the meet like? i've always been shy to sign up for one b/c they always seem somewhat grimy, sort of similar to how vibes (as well as injuries) kept me from getting too into bjj
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 12, 2025, 02:51:18 pm »
- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 12, 2025, 07:36:53 am »
12-07-25

Cardio

jog to gym + get setup
Stairmaster --
- 5 min easy
- 5 min @ lvl 10 [151 Avg HR]
- 3 min @ lvl 12 [172]
- 7 min @ lvl 10 [175 ]
Treadmill (15 incline whole time)
- 3 min easy/switching machine etc
- 8 min @ 5.6 [155]
- 5 min @ 5.8 [164]
- 3 min @ 6.0 [167]
- 2 min @ 6.3 [170]
- 15 min @ 4.0 [139]
Elliptical
- 6.5 min @ 20/13 [143]
- 5 min @ 13/10 [146]
- 3.5 @ 9/8 [132]

77 mins total, 148 avg HR across, 33 mins SubT (or maybe crossing over) effort

Lifting

Leg Press 3 x Drop set

Calf Raise on leg press machine
100 x a bunch
114 x 8
127 x 5
134 x 4

Leg Curl 4 x Drop

Leg Ext 2 x Drop

(Ab/Ad)duction 3 x Drop each

EZ Bar Preacher x 5 sets

Notes

Great session. Finally tried out the elliptical at the gym. Like it more than the ones I've used in the past. Setting it to super high incline and then not letting my heels come up was an awesome stretch. Will defo come back to it.

I know in the past that I've wrecked myself by doing big leg session on the weekend, but think I have so much more recovery capacity with all this low/no-impact training than I do when running. Plus the risk of walking/stair-stepping/elliptical with tired legs is much lower. Hmmm.

Much prefer this form of calf raise since I can do it with straight legs. This (a) lets me get a much deeper stretch and (b) all the studies show that straight leg hits the soleus just as much as bent leg (or like at least 90-95% as much growth) while also hitting the gastroc, which is basically inactive in bent leg calf raises. idk how much that matters for running, but at the very least I enjoyed it more.

90 mins + upper lifting tmrw. Threw preachers in today b/c know I might get lazy and skip them tmrw. Feel like back work is much less effective bicep stimulation than pressing work is for triceps.

Eta: bought some cheap electrolyte tabs to put in my drinks. I think it has been helpful since I sweat way more doing indoor cardio even though it's much cooler than outdoor. I guess air movement makes a big difference in cooling
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 11, 2025, 04:23:50 pm »
11-07-25

Stationary Bike -- 56mins

Notes

95 avg HR lol, genuinely this is same RPE as an easy run for me. Was like 85 first half 105 second half.

Quote from: LBSS on July 11, 2025, 07:46:49 am
makes sense. don't discount the benefits of acute relief, though!

for sure, for sure
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