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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 12:40:03 pm »
Logging this here as a.... reminder? motivation? goal setting? for good purpose anyway:

Top 10 M 40-44:
16:27 , 18:56 , 19:02 , 21:00 , 21:48, 21:58 , 22:09 , 22:22 , 22:44 , 22 :44

Top 10 M 45-49:
16:48 , 18:00 , 18:28 , 18:54 , 19:30 , 19:58 , 20:14 , 20:26 , 21:07 , 21:26

Damn, next age group is harder,  22' gets you in top 5 in 40-44 but not even top 10 in 44-49. Anyway, that changes from event to event, just wanted to have a clear map of what it takes to get some serious ranking.

Just saying!  ;) 8) :lololol:
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Date: 16/10/2018
Soreness: quads, calves

Condition: Home workout, going heavier but replaced pistol squats with something more strength based.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge variation
   single leg hip thrusts on edge of bed x 5 w/ 5 sec pause on top
   high knee hip holds x 20 sec each leg
   standing hip extensions each leg x 5 /w 5 sec pause at the back
   back stretch front and back

Workout
   slow eccentric reverse lunge to explosive concentric lunge jump
      - 3 x 8 @bw

   weighted step ups on to chair /w weight on the arm of the free leg side to add some core stability work in too.
      - 3 x 8 each leg @20kg load in one hand

   Quadruped hip extension /w weight on feet
      - 3 x 8 each leg @20kg load

   Single leg calf raise on edge of steps with weight in one hand
      - 3 x 8 each leg @20kg load

   Planks x 2 1/2 min

Cool down
   stretch

Comment
It was a good session, step ups felt good. The quadruped session was a little disappointing in terms of that it wasn't perfect, with left leg I could do it with minimal leaning towards the ground but there was more leaning when working out my right leg or my right leg goes more back then up, so did extra reps on the right leg. But will need to work on that. Others went well. hopefully next week back in the gym.
   
   
     
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as of today, my student loans are paid off in full. debt-free baby!  :almostascoolasnyancat:

oh man. debt free PR's are probably the best PR's.

what a feeling.

awesome man!! :highfive:
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Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by LBSS on Today at 10:35:46 am »
super late on this but apple cider vinegar is delicious, wtf are you talking about.
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back still stiff but not crippling this morning, could stand up straight right out of bed. went and got a 90-minute massage from a woman i heard about through word of mouth. she's a pro, felt amazing/painful/amazing, signed up for ten sessions. back not healed but feels better. drinking plenty water.

Respect for bothering to do something about back issues. I finally went to a chiropracter for the first time ever this spring and I've never felt better.

no doubt. i also needed a push from my gf, fwiw.  ::)

- run 8.12 km in 41:50
nice and easy and short, don't seem to have regressed too much. stiff and achey to start but felt fine after a couple of kilometers.

- SMR quads and back

- stretch
stiff.

the masseuse encouraged me to start SMR'ing again so i'm gonna do that for a while.
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as of today, my student loans are paid off in full. debt-free baby!  :almostascoolasnyancat:
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Mixed Martial Arts / Re: Misc MMA Videos
« Last post by seifullaah73 on Today at 10:11:32 am »
Joe Rogan on Conor/Khabib aftermath

<a href="http://www.youtube.com/watch?v=6kNwaw8reBA" target="_blank">http://www.youtube.com/watch?v=6kNwaw8reBA</a>
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Mutumbo000 on Today at 06:33:19 am »
MUTUMBO.

ahAHaHAhaAHAhaHA.

"FIRST TRACK WORKOUT OF THE YEAR"

i died.



thanks for recommending to me, not to do 20 x 400 @ 50-55sec with 60-90sec recovery, unless i've done it in "sets".

 :o

dude.

squatdr genetics. pure insanity.



Yeah I can recall you talking about some of the parents at Memorial Sportscenter years ago. Claims of parents formerly being able to run sub 4.5 40's and bench 315+ back in high school / college...

Next time the race director/timer talks about his workouts I'd be like

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Progress Journals & Experimental Routines / Re: Age vs Vertical
« Last post by vag on Today at 05:37:25 am »
^^^
Thanks a lot guys! ;D



Ok, now i want to bulk till Christmas. Then switch to ski mode. Then switch back to running race mode ( next similarly big event is on April ).

15 October 2018

Bodyweight@session : ~85kg
Soreness : legs still sore/stiff/tight allover from the race.
Injuries/aches : none

ATG SQUAT:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
15@55kg ( +2,5 kg )
-Very strong, room for much more weight @3x5.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
18@50kg ( +1 rep )
-Most solid 65kg so far. One more time and i can up. Upping dropset load too next time.

DEAD HANG PULLUPS:
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
5@BW+7,5kg ( +2,5 kg ) , ( -1 rep )
11@BW
-Got 3x5 first time i added weight, niiiice.
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Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« Last post by LBSS on Today at 05:19:06 am »
welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.

a suggestion from my n=1 experience last year: if you want a good routine to start to build some general fitness again you could do way worse than following something from GMB.io.  no equipment, do it at home, scales to your current ability really well. walking plus their elements or integral strength programs would do you well.
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