Recent Posts

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31
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 29, 2026, 03:15:09 am »
if site seems slow, it's been getting bombarded by crawlers :| just crawling the entire site trying to grab everything up. hits cpu hard when it's tons of bots doing it
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 28, 2026, 06:01:12 pm »
- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:16,13,11,11,11
-- cool down
fully SubT (max HR 163 and only for a few seconds in the final two reps). switched to a new pair of evo SLs, maybe that's it? they're just that much bouncier than the worn-out ones? actually switched out both old pairs at once, although one had ~950 km on it and the other only ~650 km. i'd been using the less-worn ones for SubT days during the week and they honestly never felt quite right even out of the box. figured i'd just move on all at once.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 28, 2026, 05:17:02 pm »
28-10-26

Run
- w/u
- 4 x 400m @ 5k, 1200m float [3:45 on / 4:30 rest]
- c/d

12.1k, 1:04:10

OL Calf raises/isos

Notes

same pace for the reps, 15s/k faster on the floats. tough but not too bad. 500/1100 next week!

only run further than this on a weekday a handful of times.

probably elliptical heavy tmrw, calves tired
34
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 28, 2026, 12:13:50 pm »
Workout 114C (decided to do hip thrust again) (hip thrust main lift):

Hip thrust: 60x10, 100x10, 130x8, 130x8, 130x8, 100x10, 60x10
V grip pulls to chest (single arm): 48x6, 40x10, 40x10
Leg press (single leg): 70x15, 120x15
Leg press isometrics (single leg): 120x20s, but felt a sharp pain through my right knee so I had to stop
Leg extension isometrics: 60x10s+10s+10s+10s+10s+10s (6 different positions x 10 second each)
Leg curls: some sets of 10

Time of workout: 16:00-17:30
Workout duration: 1h 30m (talked around with a guy in the gym)
Exhaustion level: 6/10
Bodyweight: 89.8 kg
Rating: Great

Comments:

Felt super strong today, for some reason. 130 kg in the hip thrust felt really good, like the perfect weight.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 28, 2026, 02:18:44 am »
Quote from: Joe on October 24, 2026, 09:03:03 am
Quote from: adarqui on October 22, 2026, 12:50:01 am
Quote from: Raptor on October 21, 2026, 01:32:09 pm
Yeah I read that OpenAI found a vulnerability in PHP

yeah. looks like it's going to get pretty chaotic for a while. these ai tools finding vulns everywhere

time to use them to finish the haskell port. or do it in ocaml + bonsai

not likely, i hate all of that stuff :ninja:

i have not adapted with the times.. lmao
36
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 27, 2026, 05:34:53 pm »
27-10-26

Run -- 9.62k, 1:01:18, inc 4 x ~18s strides

Notes

yeah resting monday and easy tuesday before session wednesday seems like the way to go, since this felt not that great.
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 26, 2026, 05:58:17 pm »
- animal movements

- RDL 95 x 8,8
a little better form-wise than last week

- flat calf raise 95 x 10,10

- alfredson calf raise 20 lbs x 6,6/leg

- circuit x 2 (0"/60")
-- BSS 20 lbs x 10/leg
-- dead bugs x 10
-- DB row 55 lbs x 15/arm
-- push up x 15
-- DB suitcase hold 55 lbs x 30s/arm

first time actually breaking a sweat on the circuit. nothing challenging but i didn't rest between exercises. felt good.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 25, 2026, 01:15:45 pm »
25-10-26

Run - 12.29k, 1:13:28
Gym cardio - 29:59, 128 hr
RDL, BSS

Notes

pretty glad to manage (just) over 8 hours in a week with 2 rest days. sticking to monday off, or at least v easy/short/non-impact. might move the vo2 sesh to wednesdays as well to really maximise quality, but we'll see.
39
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 25, 2026, 01:08:18 pm »
- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 16, 15
-- total 1:36:50, 19.34 km
didn't feel as good as last week, performance almost identical but HR a few bpm higher. right calf had a weird tweak during the second interval but seems like a one-off. spectacular day. guess my legs are just a little tired. baby hasn't been sleeping as well the last few nights, so neither have we.

ETA: also took two 45g gels, one at 30 mins and one at 60 mins. practicing for 90g+/hour in the marathon and i guess future ultras, and also there's some recent evidence that higher carb intake during longer and harder sessions facilitates quicker muscle recovery. anyway will be consistent with at least 90g carbs for these long runs and as they get much longer than 90 mins, i'll go up to 135g.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 24, 2026, 02:40:48 pm »
- run 30:22, 5.75 km
legs feeling a little off, kept this short.
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