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81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on May 16, 2025, 11:19:01 am »
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 16, 2025, 11:15:15 am »
- run 41:07, 7.21 km
T+DI 151. not super hot but dew point way up there, it's really humid. let the heat training commence.

going out of town this weekend and rushing around trying to do a little work and run an errand before we go so cut this a bit short again.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 16, 2025, 08:09:17 am »
Gym work 21:

Low bar squat:

20x6
50x6
80x6
80x6
80x6 (very easy, explosive, bar was flying)
40x20 (medium difficulty, HR was 157)

Bench press:

20x10
45x10
45x10
45x8 (this last set was paused, will do paused reps from now on)

Cable kickbacks (each leg):

6 pins x 7
5 pins x 10 (6 pins was too heavy)

Leg extensions:

56x15

One-hand pulls to chest:

40x8
30x10

Bodyweight: 90.8 kg (+0.3 kg)
Exhaustion level: 9/10

Comments:

Switched to low bar squats so I can put less pressure on the neck area (although this might worsen my thoracic spine injury). The result? Bar was flying, 80 kg was very easy, even though I'm doing the low bar squats in a more "athletic" way, closer to the high bar variant and with Olympic lifting shoes on. Bench was okish, though still very weak.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 16, 2025, 05:11:48 am »
16-05-25

Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d

Notes

Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.

Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.

Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 15, 2025, 05:31:33 pm »
Track work 4:

Dynamic warm up barefoot
------------
3x30m sprints (10m acceleration, 10m maintain speed, 10m acceleration)
Rudiment hops (forward, backwards and laterally) x 20m
A bunch of depth jumps of different varieties
30m sprint (full out): 4.85s
40m curling sprint (to the left)

Bodyweight: 91.2 kg

Comments: Will use the 4.85s time for 30m as a benchmark for the future.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 15, 2025, 07:50:33 am »
- run 41:41, 7.19 km
legs pretty flat, and i'm pressed for time this morning so left this short. quite humid out.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 15, 2025, 07:14:36 am »
15-05-25

Leg Ext
200x8 180x8 160x6 140x61

Lef Curl
72.5x6 65x7 57.5x5 45x8

Machine Chest Press
87.5x8 80x3 65x3 50x5

Pulldown
95x8 80x6 65x7 50x6

Machine Dip
95x8 80x5 65x5 50x5

Lo Row
77x10 68x5 60x5

Machine OHP
65x6 50x6 40x6

Preacher
36x6 27x8 23x6 18x6

Glute Machine
120x8 100x6 80x7

Notes

Trialed a gym near new office. Outrageously cheap tbh. Not great equipment but who cares. Forgot how efficiently you can train when just using selectorised machines.

Everything here is drop sets, copied from phone where I am too lazy to write +

Evening

Run -- 6.49k, 41:40

sub 135 hr whole time and sub 6:30 pace on same day as leg lifting. the fitness is truly coming i think
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 14, 2025, 01:07:31 pm »
14-05-25

Run --
w/u
5 x (6' on, 1' off) [4:36, 4:31, 4:32, 4:34, 4:34]
c/d

10.18k, 55:45 total

Notes

If HR is to be believed, and I guess it should since it's from an H10 chest strap, then I need to be upping the paces soon. HR maxed at 171, rep avg 154/160/162/164/166 in 23 C weather. Legs still don't feel great though, but I guess I should just ignore that and respect the facts.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 14, 2025, 07:38:56 am »
- track workout
-- warm up
-- 2 x [2 x 5:00 @ 3k pace, 2:00 @ marathon pace] w/ 3:00 rest
-- cool down
tough. didn't pre-program my watch so i just tried to eyeball it. ended up being more like 5k pace and MP +8-10s and that was hard enough for this morning. very wet out but not raining.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 13, 2025, 01:20:11 pm »
13-05-25

Run -- 5.7k, 40 mins

Notes

Okay cool to hit the big milestone of 60k etc, but probs not worth it in terms of net training load over time to cook oneself so thoroughly. Session tmrw tho.
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