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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 06, 2026, 11:17:02 am »
Plyo 3 (in calisthenics park):

Dynamic warmup
-------------------
2x20 pogos
2x20m rudiment hops (forward and backward)
2x20 single leg bounds (not full bounds but felt great)
2x5 single leg depth drops (medium box, about 45 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, about 45 cm)

2x~50m flying sprint

Comments: Terrible neck and thoracic spine pain during the night, I couldn't sleep much, it wakes me up - any twist in the back I have while in bed feels like a "squeezing pressure" inside me that wakes me up - it feels like something bad is about to happen.

Despite that, my plyo work today was great. I did some bounds and I would load and rebound really surprisingly well, completely unexpected. Maybe it's because I'm at 89.1 kg so I'm "lighter" (relatively speaking). All the jumps felt great. Some good and some weak single leg depth drops (some I could really stick the landing, some I wobbled around a bit).

The real issue is my terrible back injuries. On the plus side, I ate pretty cleanly and took some protein, so I think my body composition is improving.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on May 06, 2026, 10:29:13 am »
4/15/26 Wednesday
Squat 5x155, 5x175, 5x185, 5x185, 5x185.
Dumbbell lunge 12x35, 12x35, 12x35.

4/16/26 Thursday BW = 187.4
Treadmill 45 mins 3.27 miles

4/17/26 Friday
Push up 45, 45, 45.
KB gorilla row 12x40, 12x40, 12x40.
KB clean and press 10x40, 10x40, 10x40.

4/20/26 Tuesday BW = 187.6
Pull up 6, 6, 6.
Push up 50, 50, 50.
Dip 20, 20, 20.

4/21/26 Wednesday
Squat 5x165, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.

4/22/26 Thursday
Treadmill 45 mins 3.41 miles

4/23/26 Friday
Push up 50, 50, 50.
KB gorilla row 12x40, 12x40, 12x40.
KB clean and press 12x40, 10x40, 10x40.

4/29/26 Wednesday
Push up 50, 50, 50,
Chin up 7, 7, 7.
KB clean and press 12x40, 12x40, 12x40.
KB row 12x40, 12x40, 12x40.

4/30/26 Thursday
Squat 2x185, 1x205, 1x225, 5x195, 5x195, 5x195, 5x195.
Treadmill 19 min 1.0 mile

5/1/26 Friday BW = 188.8
Treadmill 45 mins 3.46 miles

5/5/26 Tuesday
Treadmill 30 mins 1.66 miles

5/6/26 Wednesday
Push up 50, 50, 50.
Chin up 7, 7, 7.
KB clean and press 12x40, 12x40, 12x40.
KB row 10x45, 10x45, 10x45.

Bodyweight and kettlebell for the win this last bit. Took me a couple months to get back to sets of 50 push ups.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 06, 2026, 07:30:14 am »
- supportive speed
-- warm up
-- 6 x [4 min @ 5k, 2 min walk/jog]
-- cool down
Rx was for 8k pace but i overran it a little, reps all in 3:50-52, which is just below my previous 5k PR pace. walked the first ~30s of each recovery and jogged the balance. felt good, except my right peroneal/soleus were bugging a bit like in the marathon and then towards the end of the workout and on the cool down home my right soleus and/or achilles tendon started hurting a little. not great. i think it's shoe-related, wore the asics metaspeeds which have always been too narrow for me. probably past time to give up on them. the AP4s also challenge my lower legs in a different way than the evo SLs. should keep training in them to encourage adaptation, and also keep trying different plated shoes. but of course i need to be careful not to get hurt.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 05, 2026, 01:18:26 pm »
05-05-26

Run
- w/u
- 3 x 10' (1'30") [4:19, 4:14, 4:13]
- c/d

11.12k, 55:21

Lift
Chins, Dips, curls, laterals

Notes

Legs still pretty sore (esp quads/hip flexors -- like rec fem) and body tired, but good pace! Couldn't get HR up, only started to average in the 160s in the last half of the last rep -- more a sign of fatigue than anything. Still, pretty sure that's the fastest this workout has ever been!
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 05, 2026, 09:29:25 am »
Gym work 77

Bench press:

20x5
20x5
50x5
60x5
65x5
60x5
55x5
50x5

Chinups:

8, 8, 3

Landmine push press:

bar x 8
bar+15kg x 10
bar+15kg x 10

V-grip vertical pulls to chest:

60x10
70x10
80x6

Rating: Acceptable
Bodyweight: 89.6 kg (+0.1 kg)

Comments: Still super weak in the bench press. At least I added some volume. Chinup strength drops dramatically after two sets.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 05, 2026, 08:01:03 am »
- run 57:42, 10.49 km
right calf/soleus a little tight
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 04, 2026, 08:02:58 am »
yesterday

- run 1:15:36, 13.68 km
spectacular morning, low-40s and sunny

ETA: around 5 hours, 56 km, TL 297 for the post-marathon week, which i'm happy about especially since we had friends from out of town staying with us over the weekend and i managed not to bail on any runs. my legs feel good this morning, which tracks with the intervals.icu chart, which gives a form score of 8 (fitness 62, form 54).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 04, 2026, 06:36:29 am »
04-05-26

Run -- 10.22k, 57:56

Notes

Legs finally sore from Saturday, woof. Despite that, a brisk pace and low HR (126) on this run. Partly fitness, partly that it's a bank holiday so I actually get to sit around, eat breakfast, have my coffee, etc, instead of rolling out the door at 6.45.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 03, 2026, 08:30:27 am »
03-05-26

Run -- 13.88k, 1:20:47

Notes

Legs felt heavy last night and this AM walking around at home, but basically felt fine on this run, which is nice.

90.5k on the week, 7h58m running, if I'd realised that I'd've extended this run by another 2 mins obviously. Both obviously big 'PRs'. In fact, the only times that run further than the ~76.5k I accumulated up to yesterday were 3 of the last 4 weeks of training. So, yeah, good little block here! Let's hope I recover well and make the best of it. Looks like sirpoc advises  hitting around ~+5 form on race day, the infimum of the fresh zone on intervals. Think that's very attainable with next week being a normal 2xSubT + Saturday Parkrun week, then toning things back in the final week.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 02, 2026, 09:29:45 am »
Gym work 76

Medium bar squat, narrower stance, upright posture:

20x5
20x5
50x5
80x5
100x5
90x5
80x5 (half squats, very explosive)
80x5 (half squats, very explosive)

Bench press:

20x8
40x8
60x6 (very weak)
60x5 (very weak)
60x5 (very weak)

Landmine one-leg deadlift:

barx8
bar+15kgx8
bar+30kgx8

Rating: Great
Bodyweight: 89.5 kg (+0.5 kg)

Comments: Was sick for a few days, this is my first workout back. Felt completely exhausted, bench was the weakest it's ever been this year, 60 kg felt like 70. I fell asleep at 5 AM so that has to play a role, but I get this whole-body weakness and a "cut-like" sensation through my thoracic area, in the spine.
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