41
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 24, 2025, 05:38:06 pm »not that much faster. but anyway i'm sure you're right about playing with the format.
Recent Posts
42
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 24, 2025, 04:13:51 pm »with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.
ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?
I suspect your workout days would be longer, mine are like 10-10.5k and you're faster than me.
Also, I imagine wouldn't really be straying too far from the core concept if you changed i up to 2 x sessions + back-to-back long runs for a special block for your ultra.
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 24, 2025, 04:07:58 pm »24-06-25
Run --
w/u
5 x (6' on / 1' off) [4:31, 4:28, 4:25, 4:26, 4:23]
c/d
Total -- 10.38k, 55:01
Run --
w/u
5 x (6' on / 1' off) [4:31, 4:28, 4:25, 4:26, 4:23]
c/d
Total -- 10.38k, 55:01
44
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 24, 2025, 10:37:44 am »Gym work 30:
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)
50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.
Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
Bench press:
20x6
20x6
50x6
65x6
65x6
65x4 (old age total reps
)50x10
Low bar squat:
20x6
50x6
80x6
100x3
110x1
100x3
100x3
Explosive half squats:
80x6
Then a bunch of stuff for the core, leg extensions, leg presses, seated calf raises, ab wheel rollouts, landmine deadlifts, landmine push presses
Bodyweight: 90.4 kg (+0.5 kg)
Exhaustion level: 9.5/10
Comments:
Old age
in the bench press again, although now I had a friend as a spotter so I could try to do it. Never did 2 consecutive sets of 6 with 65 (maybe not even when I was younger). Squat felt difficult, although its difficulty varied depending on how I gripped the bar.Quads are very weak - will need to dedicate time to hit them specifically. Right knee is wobbly and drags me down when I train.
45
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 24, 2025, 07:43:22 am »- run 59:51, 10.17 km
T+DI 156 despite air temp being 78/25.5. dew point 76/24.5. gnarly.
T+DI 156 despite air temp being 78/25.5. dew point 76/24.5. gnarly.
46
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 23, 2025, 08:08:20 pm »- warm up
- strength
-- 2 x [3-way calf raise x 10; tib raise x 15]
-- 2 x [band walk x 60s; SLRDL +25 x 8/leg]
-- 2 x [ISO heel floating BSS x 30s; GHR x 5]
-- DB OHP 40s x 5,5
-- kroc row 60 x 20R/20L
used a heavier band for the walks and woo did i feel it.
- strength
-- 2 x [3-way calf raise x 10; tib raise x 15]
-- 2 x [band walk x 60s; SLRDL +25 x 8/leg]
-- 2 x [ISO heel floating BSS x 30s; GHR x 5]
-- DB OHP 40s x 5,5
-- kroc row 60 x 20R/20L
used a heavier band for the walks and woo did i feel it.
47
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 23, 2025, 05:10:19 pm »damn it, the more i read about it, the more it seems like norwegian singles is where it's at. i don't see why it wouldn't work even for ultra training, since the point is to limit day-to-day fatigue and so there should still be space for progressively longer runs once a week. something like what joe is doing:
with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.
ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?
pros:
1. lots of running but with variety
2. many people reporting great fitness gains
3. would enable me to keep working on sub-ultra fitness while building long distance fitness
cons:
1. i'm getting too cute, progressing volume and one speed workout a week plus tempo sometimes on saturdays will build fitness, too.
2. i'm going to have a hard time sticking to a routine where i work out every day.
3. it is too fucking hot out.
- monday: 3x10min @MP
- tuesday: medium/easy
- wednesday: 5 x 6min @HMP (with the group but doing my own thing)
- thursday: medium/easy
- friday: 10 x 3min @15kP
- saturday: weights
- sunday: long/easy, as much as possible on trails
with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.
ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?
pros:
1. lots of running but with variety
2. many people reporting great fitness gains
3. would enable me to keep working on sub-ultra fitness while building long distance fitness
cons:
1. i'm getting too cute, progressing volume and one speed workout a week plus tempo sometimes on saturdays will build fitness, too.
2. i'm going to have a hard time sticking to a routine where i work out every day.
3. it is too fucking hot out.
48
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 23, 2025, 03:44:46 pm »23-06-25
Run -- 7.7k, 50:50
Notes
HR - 127. Back to reality with 6.45 pre-coffee outdoor runs.
Run -- 7.7k, 50:50
Notes
HR - 127. Back to reality with 6.45 pre-coffee outdoor runs.
49
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 22, 2025, 10:45:21 pm »Jun 22-28 , 2025
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. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
June Week 4 of 4 BW 206-210
Sun Jun 22
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
* 455 again after 2 days. this week is another step in the right direction.
Mon Jun 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Tue Jun 24
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Wed Jun 25
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Thur Jun 26
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Friu Jun 27
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Sat Jun 29
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
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. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
June Week 4 of 4 BW 206-210
Sun Jun 22
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
* 455 again after 2 days. this week is another step in the right direction.
Mon Jun 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Tue Jun 24
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Wed Jun 25
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Thur Jun 26
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Friu Jun 27
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Sat Jun 29
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 22, 2025, 08:06:24 pm »- climb x 30 mins
just the very easiest routes (yellow, red, green) in the big room since it'd been so long, and also my left bicep was protesting a little.
later, ~7 PM
- run 58:27, 10.10 km
abandoned all thought of doing an actual long run in this heat. T+DI 165/56 (90/32 + 75/24). sun wasn't too intense, given time of day, but still just hot and humid. HR was a little lower (138) and pace just a little quicker (5:47 vs. 5:52) than yesterday.
ETA: hydration was 600mL of my first batch of DIY electrolyte drink in the ~90 mins before heading out and 500mL of same on the run. no headache, felt good afterward. i bought one of those sweat patch kits, will be interesting to see what data i get from that.
just the very easiest routes (yellow, red, green) in the big room since it'd been so long, and also my left bicep was protesting a little.
later, ~7 PM
- run 58:27, 10.10 km
abandoned all thought of doing an actual long run in this heat. T+DI 165/56 (90/32 + 75/24). sun wasn't too intense, given time of day, but still just hot and humid. HR was a little lower (138) and pace just a little quicker (5:47 vs. 5:52) than yesterday.
ETA: hydration was 600mL of my first batch of DIY electrolyte drink in the ~90 mins before heading out and 500mL of same on the run. no headache, felt good afterward. i bought one of those sweat patch kits, will be interesting to see what data i get from that.