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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 04, 2026, 01:00:42 pm »
- long run 1:38:03 w/SubT 3 x 2.5 km
-- intervals @ 4:21, 4:18, 4:18
around 17 degrees and cloudy. drizzling when i left the house but it tapered off, so it was a little humid, but still felt amazing. shifting to distance-based intervals just to change it up a little and add just a bit of quality time.

ETA: also, this was truly SubT. HR topped out at 161.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 04, 2026, 11:47:50 am »
04-10-26

Bike - 33', 130 hr
Lift - one very easy set of each of the exercises i usually do

Notes

unsurprisingly given how this week went, ended up taken out by illness fri eve, immobile sweaty mess yesterday, and feeling a bit better today -- went for a lot walk in the am and then mustered enough energy to sit on the bike and pedal lightly in the afternoon (hr high just from baseline, rather than actually putting out Z2 watts, i imageine). still 5h15m cardio on the week, so not pretty good for a shit week really. let's see how next week goes.

worst part of achiness is that achilles on both sides was about as bad as it has been. just inflammation/general achiness rather than a real setback, but unpleasant all the same.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 03, 2026, 03:03:38 pm »
- run 56:11, 10.45 km
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 02, 2026, 01:26:46 pm »
02-10-26

Run - 5.43k, 31:07

Notes

overslept my alarm by like 90 minutes, so just did a short, slightly faster, run at lunch. feeling pretty zonked. the allostatic load is high.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 02, 2026, 01:19:28 pm »
- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:12-4:21 w/60-90s rest
-- cool down
T+DI 147, may this be the last such day. wide spread of interval times mainly due to uphill/downhill split but i also got slower on the later reps. HR never averaged over 159 but it peaked at 170 on one rep and in the upper 160s on 3-4. if i'm honest, a lot of these late-summer workouts have been at least partly T rather than SubT.

right medial hamstring tendon bugging a little here and there and right calf has felt a little tight the last couple days. nothing serious, i don't think.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 02, 2026, 10:38:40 am »
Workout 106C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 100x10, 100x10, 100x10, 100x10 (all great, complete hip drive)
V-grip pulls to chest 70x10, 70x10
Leg extension isometrics: 20s full extension, 20s 20 degrees, 20s 45 degrees
Leg curls: 80x10, 80x10
Ab wheel rollouts: 2x10
Leg press isometrics: 40x20s, 90x20s, 130x20s, 130x20s

Time of workout: 16:10-17:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 89.9 kg (no idea why I'm so heavy)
Rating: Good

Comments: 5 tons of hip thrust tonnage in my work sets. All done with complete hip extension and great control. Very happy.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 01, 2026, 06:03:21 pm »
Yes, the set also takes quite a lot of time to finish. When you do squats you do 5 reps and you can do them pretty fast and be done. If you do BSSs, you do 8-10 reps and the effort is pretty high for a longer time. You need to put in effort to counter potential body rotations, losing balance, controlling the descent, holding the dumbbells in your hands which gets tiring quickly when using 30kg+ dumbbells also plays an important role.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 01, 2026, 02:46:26 pm »
- run 57:47, 10.45 km
hot in the sun, but at least i got out in the morning before the temp really rose.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 01, 2026, 01:22:22 pm »
01-10-26

AM - cardio x 1:11:07, 120 hr

PM - cardio x 37:57, 127 hr

Notes

pretty tired; vo2 takes it out of you, and stress has been high, sleep/digestion bad. might do next w/o on sat rather than tmrw depending how things feel.

achilles feeling decent. funny on monday i wore boots for first time in ages and after months of walking in running shoes, the lack of a rocker + doing like ~13k steps that day has left me with insane tibilias anterior doms. even today it's like 3/10 ambient and 7/10 if i deilberately dorsiflex. who would have thought!

realise last week i hit 54 fitness per intervals.icu, equal highest ever with the hackney build.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Joe on October 01, 2026, 01:17:26 pm »
Quote from: Raptor on October 01, 2026, 09:25:16 am
Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

i think BSS is more tiring than basically anything other than maybe max deadlifts. i think the combination of grip, one-leg (so have to them twice), balance, big range of motion, and the fact that you can actually move quite a lot of weight just make them really hard. (and then also harder than other lunges and such because you typically do all of one-leg rather than alternating to get some rest)
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