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81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 06, 2025, 04:09:53 pm »
06-06-25

Run -- 7.91, 53:04

Notes

Not adductor issues, so yeah just a sign to warmup for more than 5 mins lol.

Will probably try to do leg lifting tmrw, i.e. same day as session, so that there's two days of easy (L+E) for legs to recover properly before next session.
82
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 06, 2025, 07:30:13 am »
- run 37:46, 6.79km, strides 4 x 100m w/ walking rest
strides in 16-17s. again, pondering the gap between me and cole hocker is just hilarious. my stride pace today translates to a 4:30 mile.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 05, 2025, 03:57:34 pm »
05-06-25

Run
w/u
3 x (10' on / 90" off) [4:37, 4:30, 4:37]
c/d

9k, 48:00 total

Notes

The slightest bit of adductor funk on the right side. Was super rainy and I was running late, so I just wanted to get this done asap so first rep was begun only 6 mins into the run. I am generally a warmup sceptic, but perhaps a chilly rainy day is a time to extend rather than cut short warmups. Lesson learned.

Quote from: LBSS on June 05, 2025, 07:46:03 am
is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.

Oh yeah I deliberately took the straightshot route just to see what the shortest possible time would be. Think the first 10 mins of the run are going to involve people dodging more or less no matter what, just in virtue of my office's location. The remainder of the run was chill, though as I said somewhat polluted. Not really any options to avoid pollution other than maybe canals/towpaths, but those tend to be jammed with cyclists at commuting times so not sure that improves anything. River possible but probably doubles the distance, and I like being home early.
84
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on June 05, 2025, 10:33:04 am »
4/29/25 Tuesday
Bench 10x180, 10x180, 10x180.
Dip 10, 10,
Treadmill 45 mins 2.54 miles

5/6/25 Tuesday BW = 186.8
Treadmill 45 mins 2.46 miles

5/8/25 Thursday
Bench 5x185, 3x205, 1x225, 3x225, 7x205, 6x205.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 20, 20, 20,

5/9/25 Friday
Treadmill 45 mins 3.21 miles (4.7)

5/12/25 Monday
OHP 12x105, 12x105, 12x105.
Pull up 6, 6, 6.
Dip 22, 22, 22.

5/13/25 Tuesday BW = 187.4
Treadmill 45 mins 2.24 miles

5/20/25 Tuesday
Bench 3x185, 2x205, 1x225, 3x225, 6x205, 5x205, 5x205,
Chin up 7, 7, 7.
Dip 25, 20.

5/21/25 Wednesday BW = 188.0
Treadmill 45 mins 2.24 miles

5/22/25 Thursday
Squat 5x135, 8x135, 8x145, 8x145.
Barbell lunge 10x40, 10x40, 10x40.

 5/23/25 Friday BW= 186.0
Treadmill 30 mins 1.46 miles

5/27/25 Tuesday
Bench 10x180, 10x180, 10x180.
Treadmill 45 mins 3.24 miles

5/30/25 Friday BW= 187.6
Squat 5x135, 5x155, 5x155, 5x155.
Deadlift 5x135, 8x185, 8x185, 10x185.

6/3/25 Tuesday BW =187.0
Treadmill 25 mins 1.24 miles

6/4/25 Wednesday
Squat 5x135, 5x155, 5x165, 5x165, 5x165.
Dumbbell lunge 10x35, 10x35, 10x35.
Sit up board (5) 25, 25, 25.

6/5/25 Thursday
Bench 10x180, 10x180, 10x180.
Row 15x75, 15x75, 15x75.
Pull up 5, 5, 5, 5, 5.
Dip 20, 20, 20, 20.


Still improving slowly. Feeling pretty great actually, but my performance and energy are down.
85
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 05, 2025, 08:50:26 am »
Gym work 26:

Bench press:

20x6
40x6
60x6
60x6
60x6 (will move to 65 or 62.5 kg next time)
40x11

RDL:

20x6
60x6
100x6
100x6

Seated horizontal V-grip pulls to chest:

100x8
100x8 (difficult)

Bodyweight: 89.9 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Good benching, will move to 62.5 kg next time. RDLs were also good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 05, 2025, 07:49:41 am »
yeah i texted a buddy yesterday who's getting back into running after a long layoff when his kids were very little, and has sub-6:00 mile as his main goal. he ran 4:5x in high school, >20 years ago. he's interested in the meet, so i think that's probably happening.

actually, there is a local track club that organizes all-comers meets pretty regularly. i'd just forgotten about them. they're out in the burbs but i have a car now so that's really no barrier.
87
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 05, 2025, 07:46:03 am »
is there a way to use back roads, even if it's significantly longer? the few times i've run-commuted, i can take a slightly longer route that ends up on a paved running/biking trail. much more tolerable than the most direct route.
88
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 04, 2025, 04:26:22 pm »
04-06-25

AM --
1a Chin
30x9+15x8+BWx10,+7

1b Dip
30x5+15x6+BWx6+5

2a Wide-Grip BB Row
80 x 8, 6

2b Decline Deficit Pushup
BW x 16, 12

Lateral
20x13+9+6+4

PM --
Run 7.25k, 46:30

Notes

Woke up before my alarm but too late to do a meaningful run, so go that quick lifting session in.

Run-commute okay, though the first ~2k or so involved a lot of people dodging and waiting at traffic lights (though only ~90s of paused watch time total, so not too bad). Just felt _very polluted_ to be breathing heavily running along some major arterial city roads. Will keep it in the pocket to do now and then though.
89
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on June 04, 2025, 04:19:37 pm »
Quote from: LBSS on June 04, 2025, 07:35:17 am
well, once you introduce RPE and grade adjustments then i think we're not that far apart. what i'm trying to get away from is thinking about pace full stop as the main target measure for a workout. power would be better than HR, i gather, but, as you said, it's not as easily available. but pace+RPE tracks pretty closely to HR for me, i think. interesting point about magness and houston, do you remember which video that's from, or where you read it?

Yeah we probably basically agree. I definitely don't think a workout is only good if I hit my paces (and I'm certainly not going to push into red zone to hit it; I'd rather be too slow than too fast). Just a matter of what tool is used to dial in that "right intensity" feeling in the absence of something like lactacte/power.

Quote from: LBSS on June 04, 2025, 07:35:17 am
ETA 3: there is an all-comers track meet near me the last weekend in august. hmmmmmmm...........

do it! track meets as an adult seem hard to come by
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 04, 2025, 10:34:02 am »
Quote from: LBSS on June 04, 2025, 09:20:18 am
Quote from: Kingfish on June 02, 2025, 10:45:53 am
just weak.

it's allllllll relative. you're still a man in his mid-40s pause squatting 2x bw every day.

 :headbang: thank you for the motivation. i'm so close to calling it done already and be back to were to all started - high volume cardio. this time, not fast running/distance goals but  steady 3mph/12-15% for 30min+ for longevity.



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