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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 02, 2023, 05:22:15 pm »
yesterday

- run 57:50, 9.66 km

today

- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.
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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« Last post by seifullaah73 on June 01, 2023, 07:24:54 pm »
Date: 01/06/2023
Soreness: shins during runs and then it subdued over time

Condition: Warm and started to get windy and slightly cold, got to the gym 5:30 and finished 8:15.

Warm up
   cycle
   stretches

Track Workout
   Sprint drills
   accelerations with behind the knee

Workout
   Hex bar jumps
      - 1 x 3 @30kg
      - 1 x 3 @50kg
      - 3 x 5 @80kg

   Contrasted with straight leg box jumps knee height

   Walking on toes with dumbbells
      - 1 x 5m @5kg dumbbells in each hand
      - 3 x 15 - 20m @holding 25kg dumbbells in each hand

   contrasted with shock drops landing on balls of foot only

   hang cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @50kg

   arm swings with dumbbells
      - 1 x 5 each arm swing @5kg dumbbells in each hand
      - 2 x 10 each arm swing @12.5kg dumbbells in each hand

cool down
   stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on June 01, 2023, 12:03:34 pm »
Quote from: FP on May 26, 2023, 05:47:28 pm
Hey so I do keto for mental health and it helps with weight loss.  But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day

I'm fine with keto now, been so long on it my body has adapted.
Just been eating so many cashews that the calories have soared, but I have finally dialled it back and getting back to a good balance

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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on May 31, 2023, 09:02:49 am »
30 May

ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg

HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg

LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg

STATIONARY BIKE: 20 minutes / 12 km
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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« Last post by seifullaah73 on May 30, 2023, 04:05:54 pm »
Date: 30/05/2023
Soreness: shins, which get better after rest

Condition: a little cold and windy outside, got to the gym early as didn't go into work, 5:30pm and finished at 7:15pm.

Warm up
   bicycle
   stretches

Track workout
   Speed drills
   sprint float workout
      - 2 x 20m slow comfortable acceleration followed by 30m float maintenance - the faster I am running upright the more my body wants to running cross legged so I have to fix myself mid run to run straight
      - 2 x 20m moderate acceleration then 30m float maintenance
      Note: the cue of striking down directly when upright during top speed phase seems to not make sense as there is high chances of understriding, striking behind centre and causing you to sometimes almost miss the ground and can make you fall forward if you continued so maybe hit slightly forward and down.

Workout
   Box Squat jumps continuous
      - 1 x 5 x 20kg
      - 3 x 5 @60kg

   contrasted with single leg box jumps

   single seated hamstring leg curls pulling towards me
      - 1 x 4 each leg @25kg
      - 2 x 5 each leg @40kg

   spring iso ankle exercise
      - 2 x 30 - 40 sec hold at tip of toe position @15kg dumbbell in one hand

   dumbbell shoulder press
      - 1 x 3 @6kg each hand
      - 2 x 7,10 @12.5kg dumbbells in each hand

Cool down
   stretch
   
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 30, 2023, 06:49:52 am »
may 23

- run 37:04, 7.18 km

may 26

- run 36:39, 6.95 km

may 28

- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together

may 29

- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on May 30, 2023, 03:53:22 am »
29 May

Run 8K @ 46:18 ( 5:47 pace)

Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.
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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« Last post by seifullaah73 on May 28, 2023, 12:46:36 pm »
Date: 28/05/2023

Soreness: mild shin pain nothing major

Condition: it was really warm outside, dry and nice track condition.

Warm up
   Bicycle warm up
   Dynamic stretches
   Hip mobility hurdle
   Track warm up drills
   Specific drills

Workout
   Heavy sled marches with focus on driving leg back with knee angle maintained
      3 x 15m @ 80kg

   Sled pulls
      3 x 15m @60kg

    Sled sprints
      2 x 15m @40kg

    Horizontal bounds with Sled
      1 x 30m bounds @20kg

Cool down
   Stretch

   
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on May 28, 2023, 12:06:31 pm »
May 28 - June 3, 2023

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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 5 of 5 BW 194-198

Sun May 28

7:00am
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90-115-125 x5
Iso Seated Row - Two Arm 45-90-115-125-135 x5
Hammer Strenght Bicep Curl Machine 50-60-70-80 x5
Hammer Strength Tricep Extension Machine 50-60-70-80 x5

4:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125 x5
Iso Seated Row - Two Arm 90-115-125-135 x5

* overpowered the 455 but some and would also get a 475 with some fight. I'm too old for this. got a comfortable routine going. will increase calories as planned and do more cardio too to trim fat down.. then see how far that routine takes me.

Mon May 29

7:00am
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90-115-125 x5
Iso Seated Row - Two Arm 90-115-125 x5
Hammer Strenght Bicep Curl Machine 60-70-80-90 x5
Hammer Strength Tricep Extension Machine 50-60-70-80-90-110-120 x5

2:00pm
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125-135 x5
Iso Seated Row - Two Arm 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Tue May 30

9:00am
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5
Seated Bicep Curl Machine 40-50-60 x5
Seated Tricep Extension Machine 40-50-60 x5
Seated Calf Raises 45-90 x5

6:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115-125-135 x5
Hammer Strength Seated Bicep Curl Machine 80-100-120 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Wed May 33

9:30am
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125- x5
Seated Bicep Curl Machine 50-60-70 x5
Seated Tricep Extension Machine 50-60-70 x5

6:00pm
Paused Squats 315-315-315, 405-455
Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Hammer Strength Seated Row 90-115-135 x5
Hammer Strength Seated Bicep Curl Machine 80-100-120 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Thur Jun 2

9:00am
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-135 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Hammer Strength Bicep Curl Machine 80-110-120 x5

* very strong in the morning.

10:30pm
Hammer Strength Tricep Extension Machine 80-110-125 x5
Hammer Strength Bicep Curl Machine 80-110-125 x5
Hammer Strength Inclined Press Machine - Weight Stack 80-110 x5
Hammer Strength Seated Row - Weight Stack 80-90 x5
Inclined Walking Cardio 30min -  1.5miles 3mph @6% | 282kcal

Fri Jun 2

9:00am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140 x5
Hammer Strength Bicep Curl Machine 80-110-120 x5

5:30pm
Hammer Strength Tricep Extension Machine 80-110-125 x5
Hammer Strength Bicep Curl Machine 80-110-125 x5
Hammer Strength Inclined Press Machine 90-115-125 x5
Hammer Strength Seated Row 90-115-125 x5
Inclined Walking Cardio 30min -  1.5miles 3mph. 20min@6%, 10min@9% | 302kcal

Sat Jun 3

7:00am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Hammer Strength Tricep Extension Machine 80-110-120-140-155 x5
Hammer Strength Bicep Curl Machine 80-110-120-140 x5

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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« Last post by seifullaah73 on May 27, 2023, 07:26:57 am »
Quote from: FP on May 26, 2023, 05:24:45 pm
Yeah dude im the same way, dont deal with criticism too well. I think with exercise science its kind of tough cause theres probably many ways to approach the same problem. And many people who give opinions on the right way, maybe that way has worked for them or others, but if the theory doesnt make sense to me or the person presents it like its the only way to go about it that can be irritating.

I think for shin splints tibialis raises or walking on the heels with toes and balls of feet off the ground for time was something that helped me.

If I were training for sprint and focusing on acceleration, i would try to do maintenance sprint sessions for top speed maybe at least once every few weeks, to make sure you dont lose your top speed, cause doing lots of weight room stuff without any maintenance speed work can have that effect. I remember a few years ago i committed to a really intense squat program to build a foundation for athleticism, but didnt play much ultimate during that time and when I started playing again my athleticism was horrible because my body had fully adapted to squatting. Maybe you already do enough with the track work you do though.

Hope you have fun on your vacation!

Thanks. Hopefully I can get some time on the beach and do barefoot stuff for shins too.

Exactly As you described in the first paragraph.

I also did top speed maintenance like once a week by doing floats i.e. accelerate 10m than float the rest as best as I can, which is a struggle as I start at the 80m mark, then accelerate 20m and then finally 30m and maintain 50m. I then realized I was running cross legged so also recently started doing crab like walks forward and side ways for the glute.

Will start doing heel walks everyday.
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