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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 05, 2025, 08:01:18 am »it was! plan is for this weekend to be even huger.
that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?
and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.
- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.
evening
- warm up
- circuit
-- paused SL deficit calf raise +25 x 3,3/leg
-- SLRDL +25 x 8,8/leg
-- floating heel ISO BSS x 60s/leg
-- hamstring/sciatic nerve flossing x 10/leg
- squat 205 x 5,5
- climb x 30 mins
fingers on left handed started to hurt, stopped.
- pull up myo reps x 10+3+3+1
- dip myo reps +20 x 10+3+3+1
- suitcase carry +55 x two laps/side
that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?
and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.
- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.
evening
- warm up
- circuit
-- paused SL deficit calf raise +25 x 3,3/leg
-- SLRDL +25 x 8,8/leg
-- floating heel ISO BSS x 60s/leg
-- hamstring/sciatic nerve flossing x 10/leg
- squat 205 x 5,5
- climb x 30 mins
fingers on left handed started to hurt, stopped.
- pull up myo reps x 10+3+3+1
- dip myo reps +20 x 10+3+3+1
- suitcase carry +55 x two laps/side