71
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 09, 2025, 12:57:39 pm »09-04-25
Run -- 8.77k, 57:15
Notes
HR avg 134
Run -- 8.77k, 57:15
Notes
HR avg 134
Recent Posts
72
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 09, 2025, 07:46:33 am »- warm up
-- joint circles
-- squats
-- leg swings
-- cossack squats
- threshold workout
-- warm up
-- 7 x [4 min @ threshold, 2 min jogging rest]
-- cool down
all reps between 4:08-4:09, except one at 4:06. per VDOT calculator, my threshold pace should be 4:12, so a tiny bit quick but ok. knee felt fine and still does. i thought the discomfort was associated with slow pace but maybe it's the novablasts? i have put at least 450 km on them (666 total km hail satan since i bought them in december and they've been my workhorses since then). but that isn't so long for shoes to be worn out and they don't feel bad underfoot or anything. OTOH, wore kinvaras yesterday and today and even down near 6:00/km pace this morning it was all good. sample size still small, so it's hard to draw conclusions.
made an appointment with a PT for next monday, let's see if she has anything useful to say.
-- joint circles
-- squats
-- leg swings
-- cossack squats
- threshold workout
-- warm up
-- 7 x [4 min @ threshold, 2 min jogging rest]
-- cool down
all reps between 4:08-4:09, except one at 4:06. per VDOT calculator, my threshold pace should be 4:12, so a tiny bit quick but ok. knee felt fine and still does. i thought the discomfort was associated with slow pace but maybe it's the novablasts? i have put at least 450 km on them (666 total km hail satan since i bought them in december and they've been my workhorses since then). but that isn't so long for shoes to be worn out and they don't feel bad underfoot or anything. OTOH, wore kinvaras yesterday and today and even down near 6:00/km pace this morning it was all good. sample size still small, so it's hard to draw conclusions.
made an appointment with a PT for next monday, let's see if she has anything useful to say.
73
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 08, 2025, 04:38:31 pm »- warm up
-- jump rope + joint circles
- strength circuit
-- 2 x [sideways band walk x 20/side + DB RDL +5s x 8/leg]
-- 2 x [three-way calf raise x 10/position + BSS x 10]
-- depth drop 24" x 4,4
- treadmill run x 1 mile @ 8min/mile pace
knee felt great
- climb x ~1 hour
so weak, christ
- 2 x [dip x 10 + pull up x 5]
i really need to get more consistent with the gym. this was invigorating, though. felt great even though my climbing fitness seems to have completely regressed.
-- jump rope + joint circles
- strength circuit
-- 2 x [sideways band walk x 20/side + DB RDL +5s x 8/leg]
-- 2 x [three-way calf raise x 10/position + BSS x 10]
-- depth drop 24" x 4,4
- treadmill run x 1 mile @ 8min/mile pace
knee felt great
- climb x ~1 hour
so weak, christ
- 2 x [dip x 10 + pull up x 5]
i really need to get more consistent with the gym. this was invigorating, though. felt great even though my climbing fitness seems to have completely regressed.
74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 08, 2025, 01:02:07 pm »08-04-25
Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w
11.21km tota
Notes
Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.
Slower than last week too. Mysterious, not concerned though.
Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w
11.21km tota
Notes
Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.
Slower than last week too. Mysterious, not concerned though.
75
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 07, 2025, 09:13:58 am »yesterday
- run/walk x 7 km
meant this to be a shortish long run but knee started feeling "thick" within the first km and the feeling wasn't going away, so i stopped and did some joint mobilization stuff (leg swings, lunges, etc.). started again and it was fine for a few mins and then started feeling thick again. so i ended up run/walking the rest of the way and cutting the overall distance and duration. oddly, knee feels better if i pick up the pace a bit, the most discomfort - it wasn't ever pain yesterday - is at more relaxed paces. no discomfort at all while walking.
very frustrating.
- run/walk x 7 km
meant this to be a shortish long run but knee started feeling "thick" within the first km and the feeling wasn't going away, so i stopped and did some joint mobilization stuff (leg swings, lunges, etc.). started again and it was fine for a few mins and then started feeling thick again. so i ended up run/walking the rest of the way and cutting the overall distance and duration. oddly, knee feels better if i pick up the pace a bit, the most discomfort - it wasn't ever pain yesterday - is at more relaxed paces. no discomfort at all while walking.
very frustrating.
76
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 07, 2025, 07:28:32 am »07-04-25
Lunge
125 x 1
130 x 1
100 x 6
OAC Negative
BW x 1
+8 x 1 [felt better for having done a BW rep before]
BW x 1
Incline Bench
80 x 5, 3
70 x 5
Incline Curl
22.5 x 10, 8, 6
Lateral
22.5 x 14+8+6+5
Wide Pullup
+20x8 + BWx7
Side Bend
60 x 7
Ab Mat
30 x 10
Tricep-focussed Dips
BW x 7, 6
Run -- 4.5k, 30:18
Notes
Little bit of right shoulder bend on OACs, but better than last week, at least partially due to warming up more thoroughly.
Tried to stay super upright and keep the dips loaded on the triceps. Surprised how hard that made the,. Most tricep iso stuff I can do at home requires an annoying amnt of setup, so will probs stick with this.
Lunge
125 x 1
130 x 1
100 x 6
OAC Negative
BW x 1
+8 x 1 [felt better for having done a BW rep before]
BW x 1
Incline Bench
80 x 5, 3
70 x 5
Incline Curl
22.5 x 10, 8, 6
Lateral
22.5 x 14+8+6+5
Wide Pullup
+20x8 + BWx7
Side Bend
60 x 7
Ab Mat
30 x 10
Tricep-focussed Dips
BW x 7, 6
Run -- 4.5k, 30:18
Notes
Little bit of right shoulder bend on OACs, but better than last week, at least partially due to warming up more thoroughly.
Tried to stay super upright and keep the dips loaded on the triceps. Surprised how hard that made the,. Most tricep iso stuff I can do at home requires an annoying amnt of setup, so will probs stick with this.
77
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 06, 2025, 10:58:22 am »Apr 6-12, 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]
Apr Week 2 of 5 BW 206-210
Sun April 6
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 315-315-315,405-495
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
Mon April 7
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
5:00 pm
Paused Squats 315-315-315,405-495
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 April 8
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
5:00 pm
Paused Squats 315-315-315,405-495
* did not have time for the rest of the routine due to work. did not rush the squats but did not do anything else
Wed April 10
6:00 am
Paused Squats 315-315-315,405-495
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
* felt a lot stronger for a morning routine. got 495. the afternoon solo squat routine yesterday helped a lot for recovery.
5:00 pm
Paused Squats 315-315-315,405-495
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 April 10
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
6:00 pm
Paused Squats 315-315-315,405-495
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
Fri April 11
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
6:00 pm
Paused Squats 315-315-315,405-495
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 April 12
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 315-315-315,405-495
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]
Apr Week 2 of 5 BW 206-210
Sun April 6
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 315-315-315,405-495
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
Mon April 7
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
5:00 pm
Paused Squats 315-315-315,405-495
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 April 8
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
5:00 pm
Paused Squats 315-315-315,405-495
* did not have time for the rest of the routine due to work. did not rush the squats but did not do anything else
Wed April 10
6:00 am
Paused Squats 315-315-315,405-495
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
* felt a lot stronger for a morning routine. got 495. the afternoon solo squat routine yesterday helped a lot for recovery.
5:00 pm
Paused Squats 315-315-315,405-495
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 April 10
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
6:00 pm
Paused Squats 315-315-315,405-495
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
Fri April 11
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
6:00 pm
Paused Squats 315-315-315,405-495
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 April 12
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 315-315-315,405-495
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
78
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 06, 2025, 07:52:35 am »05-04-25
Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?
06-04-25
Run -- 13.55k, 1:25:01
Notes
Beautiful weather. Nice run.
4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.
Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?
06-04-25
Run -- 13.55k, 1:25:01
Notes
Beautiful weather. Nice run.
4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.
79
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 05, 2025, 05:24:39 pm »- run 36:10, 7.00 km, w/ 2 x 1200m @threshold (5:00, 5:02)
intervals on track, which i ran to so that i could do distance without worrying about knee starting to feel wonky farther from home. it felt fine, hallelujah.
intervals on track, which i ran to so that i could do distance without worrying about knee starting to feel wonky farther from home. it felt fine, hallelujah.
80
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 05, 2025, 08:20:06 am »yesterday
- run 4 mins/walk 1 min x 27:33
knee felt fine, maybe a little something in the last few mins but not enough to prevent me from trying again today.
- run 4 mins/walk 1 min x 27:33
knee felt fine, maybe a little something in the last few mins but not enough to prevent me from trying again today.