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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 23, 2026, 03:26:20 pm »
Gym work 103

Bench press: 20x5, 40x5, 60x3, 70x4, 70x3, 60x7, 40x15
Medium bar squat: 20x5, 50x5, 80x5, 100x5 (hip flexor injury still there, but better, felt like 7-8RM), 80x5, 80x5
V-grip pulls to chest: 64x10, 96x8, 120x2, 64x8
Leg extensions: 64x10, 64x10
Leg curls (one continuous superset): 104x4++96x3++88x3++80x3++72x3

Workout time: 21:00-22:00
Workout duration: 1h
Bodyweight in the morning: 89.0 kg (+0.4 kg)
Exhaustion level: 8/10

Comments: A good workout. Bench wasn't that bad. Squat also wasn't that bad, I was surprised to do 100x5, especially after the fatigue from the previous workout and my hip flexor injury. Interestingly enough, I felt some good contribution from the right leg, which is rare. Let's see if the leg extensions flare up my right knee issues, I did them slow and controlled, with no jerky movements.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 23, 2026, 11:55:07 am »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-18
-- cool down
14 degrees and overcast. HR never rose about 161 (threshold is ~163 per watch) and peak average was 153. also never had to take more than 60s rest. glory to god, who hath given us the autumn to follow the summer.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 22, 2026, 04:39:15 pm »
22-09-26

Run
- w/u
- 3 x 1k (1') + ~0.5k, 4:20 pace
Elliptical
- 4 x 4' (1') @ SubT effort
- c/d

Lift - OAC, dips, OL calves (+60 x 6,6,5 long iso hold after last rep) + some weighted chin ISOs

Notes

hell yeah, felt pretty good. feels smart to split the workout to half/half like this .  get some proper faster running in to sharpen up.

standing around with 60kg loaded on me between calf sets sucks, and taking it off and putting it on is annoying. so today tried to see fi i could do a chin with that attached. not quite, but can pull from a deadhang to 90 degrees and do an ISO there for a few seconds.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 22, 2026, 09:12:27 am »
- run 57:19, 10.42 km
season changed overnight. like 13-14 celsius and raining. legs a bit heavy so this was no faster than it's been but it felt so nice.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 21, 2026, 04:10:49 pm »
- RDL 83 x 10,10

- 15-degree calf raise 83 x 10,10
need to do these in shoes from now on. socks unstable on the slant board and also will get torn up.

- BSS x 10,10/leg

- spiderman push up x 5,5/side

wife's first day back at work, i didn't leave myself enough time!
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 21, 2026, 04:02:45 pm »
Gym work 102

Dumbbell Bulgarian split squats: 40x8, 40x8, 40x8 (20 kg dumbbells)
Dumbbell incline bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Hip thrust: 60x10, 100x5, 120x5, 160x4 (felt like 4RM), 140x4, 100x8
Biceps curls (machine weights): some weight x 10 reps x 3
Back supported leg raises: 6, 6

Workout time: 21:50-21:45
Workout duration: 55min
Bodyweight in the morning: 88.6 kg (+0.6 kg)
Exhaustion level: 9/10

Comments: OKish workout. 160x4 felt like 4RM in the hip thrust and also didn't achieve complete hip hyperextension. Terrible neck and thoracic pain during night, barely slept due to pain. That's the main concern. I would stay away from loading my spine, at least for a while.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 21, 2026, 03:44:10 pm »
21-09-26

Cardio x 1:01:06, 125 avg hr

Notes

about 30' of running in there, feeling okay; may try to do a half-half session tomrrow (i.e like 2x6' running then finish at the gym)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 20, 2026, 05:14:41 pm »
- long run 1:41:55, 19.51 km, w/ SubT 3 x 10 mins
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.

i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LBSS on September 20, 2026, 09:44:51 am »
good for you for getting in the time anyway, then!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 20, 2026, 09:23:47 am »
20-09-26

Run - 13.03k, 1:25:51, hr 129, a few walking breaks for achilles

Notes

woke up in the middle of the night with a mega runny nose, wake up in the morning (~9 hours total, hell yeah) feeling close to 100%. guess i was just fighting some virus this past week and yestreday my immune system was really battling.

kept it short as probably need some recovery in light of the above. lol that this is a down-week with a day off and i still ended up doing 7h41m training, have gone a bit sicko mode lately. excited to see how this cashes out as it gets cooler and the achilles continues healing up.
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