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21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 01, 2026, 01:22:22 pm »
01-10-26

AM - cardio x 1:11:07, 120 hr

PM - cardio x 37:57, 127 hr

Notes

pretty tired; vo2 takes it out of you, and stress has been high, sleep/digestion bad. might do next w/o on sat rather than tmrw depending how things feel.

achilles feeling decent. funny on monday i wore boots for first time in ages and after months of walking in running shoes, the lack of a rocker + doing like ~13k steps that day has left me with insane tibilias anterior doms. even today it's like 3/10 ambient and 7/10 if i deilberately dorsiflex. who would have thought!

realise last week i hit 54 fitness per intervals.icu, equal highest ever with the hackney build.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Joe on October 01, 2026, 01:17:26 pm »
Quote from: Raptor on October 01, 2026, 09:25:16 am
Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

i think BSS is more tiring than basically anything other than maybe max deadlifts. i think the combination of grip, one-leg (so have to them twice), balance, big range of motion, and the fact that you can actually move quite a lot of weight just make them really hard. (and then also harder than other lunges and such because you typically do all of one-leg rather than alternating to get some rest)
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 01, 2026, 09:25:16 am »
Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 30, 2026, 06:13:12 pm »
- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:16-19 w/ 60-90s rest
-- cool down
hot again, damn it. next few days. legs pretty dead, i slept badly last night.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 30, 2026, 04:30:01 pm »
30-09-26

Cardio - 1:11:50, 126 avg hr

Notes

about 35' running in there. a little bit of achilles pain, but as much due to running on tired legs than any actual issue. no pain on waking up and walking, which is imo the real indicator.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on September 30, 2026, 11:40:12 am »
Quote from: adarqui on September 24, 2026, 02:31:12 am
i know both of those two i mentioned, learned a lot on here..

Wait, really? 🤔
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on September 30, 2026, 11:39:01 am »
I guess people woke up to proper training. Who knew?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 29, 2026, 07:24:27 pm »
- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 29, 2026, 04:39:11 pm »
29-09-26

Run
- w/u (inc 3 x ~15s strides)
- 6 x 3' (2') [4:19, then 3:5x, last rep 3:47]
- c/d (inc stopping 3 or 4 times to do some pogos/plyos)
11.47k, 1:09:37

Lift - OAC, calves, dips, weighted chinup partials

Notes

took ytesterday off after the 10 hour week, pretty tired, and wanted to be fresh for the beginning of the more vo2 focused block. first rep was subt just get stuff rolling, then 5 reps at ~5-8k effort. Not seen HR in the 180s in the AM before.

will progress this to another rep, then maybe do some alternations (aussie quarters or such, will see what's in JD's book or Nate Jenkins blog) keeping Friday as a normal SubT, then weekend chill, maybe some faster long run stuff on Sunday in which case I'd take Monday totally off? eh we'll see how it plays out.

0 achilles pain at any point today, even on waking. we might be through it. still will mix some x-training in tomorrow. but it's time to get fast again. i reckon i can go sub 18 in 5k this year.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 28, 2026, 07:15:40 pm »
- warm up

- RDL 85 x 10,10

- 15-degree calf raise 85 x 10,10

- superset x 2
-- BSS bw x 10/leg
-- suitcase carry 20kg x 20s/side (first set pinching a bumper plate, second set holding the barbell)
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