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91
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 12, 2026, 11:02:53 am »
- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 12, 2026, 08:36:46 am »
12-09-26

AM

Run
- w/u
- 4k / 3k / 2k / 1k with ~2' walk between, avg ~4:30 pace
- c/d

14.25k, 1:16:54

Lift - RDL, Rev Nord, BSS, OAC stuff

PM
Calvs, Dips, cycle x 20'

Notes

Felt pretty good. Will try to get calves and dips in later, just want to give calves some time to rest up a bit before loading them again after that

eta: left achilles a little sore in the evening
93
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 11, 2026, 05:34:00 pm »
11-09-26

AM - Cardio x 1:14:48, 127 HR
PM - Stationary bike x 31 mins, hr unknown but zone 1/2 effort

Notes

wfh lunchtime cardio is such a good midday refresh, can't believe i've been missing out on that
94
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 11, 2026, 02:19:30 pm »
Went in the park, played some 1:30 hours of 3 on 3, moved pretty well, but I'm still limited sprinting or running forward. I could move side to side pretty well though. Had a few dunks, although the rim is really bent now so it's low, has to be around 2.85m or so. Also had a standing VJ dunk, with no steps. Imagine if I could actually use momentum in my two footed jumps and I wouldn't be injured.
95
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 11, 2026, 01:45:44 pm »
lmao, i know. i'm actually taking today off because i realized i was being a hypocrite.  :uhhhfacepalm:
96
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 10, 2026, 04:52:02 pm »
10-09-26

Cardio
- w/u
- Stairmaster x 10' on / 2' off / 7' on / 2' off / 7' on
- Elliptical 4 x 2' on (30" off)
- c/d

1:13:18 total

Lift - OL calves, chins, dips

Notes

decent enough; minimal achilles botheration; hr a bit high even in jogging/warmups, not sure what that's about (maybe just from getting more carbs in than usual in the am?)
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on September 10, 2026, 04:47:50 pm »
Quote from: LBSS on September 10, 2026, 11:23:39 am
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

hill sprints with an achey achilles day after warning me to be careful  :P
98
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 10, 2026, 11:23:39 am »
- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.
99
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 10, 2026, 09:16:40 am »
Gym work 100

Medium bar squat (narrow stance): 20x5, 60x5, 80x5, 100x2 (felt sharp pain in the hip flexor/adductor area, stopped)
Half squat: 80x3, 60x3 (good)
Hang power snatches: 20x5
Bench press, narrow grip: 20x5, 50x5, 60x3 (felt pain in left wrist), 70x3 (difficult, pain in left wrist), 60x5 (pain in left wrist, stopped)
Landmine deadlift: bar+20x8, bar+20x8
Landmine push press: bar+20x8
Seated calf raises: 20x10, 40x10
Standing single leg calf raises: 25 kg dumbbell x 10

Workout time: 15:05-16:00
Workout duration: 55min
Bodyweight in the morning: 88.0 kg (-1.6 kg)
Exhaustion level: 8.5/10

Comments: Hip injury there, felt like totally limiting my 100 kg squat so I did just two reps. They feel difficult with a narrow stance, as I have to keep myself organized, but I think the movement itself should be beneficial for my goals. Also in the bench press I felt left wrist pain so I had to stop there as well - maybe it was from the snatches. All in all, I'm working around quite a bit of injuries: cervical spine, thoracic spine, left wrist, left hip flexors/adductor, right illiotibial band, left clavicle, right elbow, right knee.
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 10, 2026, 07:33:48 am »
Interesting idea. My legs just aren't "alive", but probably the adductor/hip flexor thing plays an important role. Even without it, though, my landing is forward when I do consecutive hurdle jumps, even if they are 8 inches tall. I look at the ground to see where I land/not to step on them, which affects my movement. I do the same when I try to jump - I need to see where the ground is when I plant. So there are issues like these which sabotage me. I don't know how people jump looking at the rim - how do you know where the ground is?

I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.
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