91
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on June 06, 2026, 06:31:24 pm »
Recent Posts
92
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on June 06, 2026, 03:20:28 pm »Do you know what LanceSTS is doing? Does anybody know?
93
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 06, 2026, 12:54:48 pm »06-06-26
AM
Cycle - 4 x 5' (1')
Lift - chins, dips, laterals
PM
Run - 3k progressive warmup + 2 x k @ SubT [4:08, 4:07], 6.93k, 37:49 total
Lift - RDL, calves, lunges
Notes
been a bit cooler lately and sleep has been great. decided to push just a little on the run to see how things felt. so started with a progressive warmup, 1k super easy, 1k ~5:00, felt good, so 1k ~4:30, then walk for a bit. was still feeling good so decided to roll slowly into a 1k rep, felt fine, etc.
not 100% pain free, but nothing concerning, and it felt great to move with a bit of tempo. let's see how things feel tomorrow morning.
AM
Cycle - 4 x 5' (1')
Lift - chins, dips, laterals
PM
Run - 3k progressive warmup + 2 x k @ SubT [4:08, 4:07], 6.93k, 37:49 total
Lift - RDL, calves, lunges
Notes
been a bit cooler lately and sleep has been great. decided to push just a little on the run to see how things felt. so started with a progressive warmup, 1k super easy, 1k ~5:00, felt good, so 1k ~4:30, then walk for a bit. was still feeling good so decided to roll slowly into a 1k rep, felt fine, etc.
not 100% pain free, but nothing concerning, and it felt great to move with a bit of tempo. let's see how things feel tomorrow morning.
94
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 06, 2026, 12:51:45 pm »First dunk on 10 feet after over 10 years!
I went in the park and played some 3-on-3 in my new running shoes, the Kipsta JF 100.1 (some very light and tight running shoes). After that I tried some dunks on the 2.90m rim and then a few on 10 feet. Almost got a dunk from the first try and did a few more tries and threw one down. Not the greatest dunk in the world but still the first one on 10 feet in over 10 years, at almost 42 years old.
At home I weighed in at 87.7 kg, the lowest in 10+ years. I will continue to drop weight to see what happens. I'm putting in two videos, one at 2.90m and the other at 10 feet:
2.90m: https://youtube.com/shorts/K6Ig9PSAhjI
3.05m: https://youtube.com/shorts/BHhXM1sTcxk
I am attaching a shot from the highest point at the 2.90m rim.
I went in the park and played some 3-on-3 in my new running shoes, the Kipsta JF 100.1 (some very light and tight running shoes). After that I tried some dunks on the 2.90m rim and then a few on 10 feet. Almost got a dunk from the first try and did a few more tries and threw one down. Not the greatest dunk in the world but still the first one on 10 feet in over 10 years, at almost 42 years old.
At home I weighed in at 87.7 kg, the lowest in 10+ years. I will continue to drop weight to see what happens. I'm putting in two videos, one at 2.90m and the other at 10 feet:
2.90m: https://youtube.com/shorts/K6Ig9PSAhjI
3.05m: https://youtube.com/shorts/BHhXM1sTcxk
I am attaching a shot from the highest point at the 2.90m rim.
95
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 05, 2026, 03:43:34 pm »05-06-26
Cycle -- 30:09, 116 avg hr
Run -- 5.21k, 32:32
Notes
getting there (though running immediately after suckling feels weird af)
Cycle -- 30:09, 116 avg hr
Run -- 5.21k, 32:32
Notes
getting there (though running immediately after suckling feels weird af)
96
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 05, 2026, 08:07:27 am »- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 04, 2026, 06:58:58 pm »- run 59:18, 10.47 km
legs a little sluggish to start out but overall felt fine.
legs a little sluggish to start out but overall felt fine.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 04, 2026, 11:51:13 am »04-06-26
AM
Run -- 3.83k, 23:58
PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals
Notes
run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.
wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.
also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months
AM
Run -- 3.83k, 23:58
PM
Cycle -- 5 x 6' (1'), 45:35 total
Lift -- OL Calves, OAC eccentrics, chins, dips, curls, laterals
Notes
run felt decent, think i should be back to things again pretty soon. dug out some arahis i bought last year and haven't worn much. do notice a difference in stability, but they're so firm i remember why i didn't really enjoy running in them. will keep them in rotation though, for easy runs, and they have pretty minimal wear so i imagine they'll break in a bit.
wife has been lifting 2x week this year (just some self-directed dumbbell stuff, short sessions) and she wants to do a pullup. no warmup today she tried one and she could move a bit! so we tried some eccentrics and she could control them super well, so (a) that's hype and i bet she'll be able to do a proper one pretty soon and (b) that inspired me to see if i can stil control an OAC eccentric. thankfully yes i can! so the vague aspiration to hit an OAC and run a sub 3 marathon in the same day lives on.
also, gotta be honest, envious of my wife's lifting genes. here delts/biceps are pretty badass for doing like 2-4 sets a week for 6 months
99
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 03, 2026, 05:00:31 pm »i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.
yeah i followed the reverse taper from the NSM book but think that's too aggressive for me. maybe if i were 10kg lighter and had a couple more years consistent running under my belt, i could recover from a half like that, but not at this point! + a lot of life stress, bad sleep, and a couple days of diarrhoea post race, really just a lot of obvious signs that i should have taken it easier that i ignored. funny how easy it is to get bitten by that same mistake, even after handling it so well all through the actual build! guess that's why people get a coach
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 03, 2026, 10:52:03 am »Gym work 82
Dumbbell BSS:
65x8 (medium difficulty, 32.5 kg dumbbells, ties all time
)
65x8 (medium difficulty, will use bigger dumbbells next time)
Landmine single leg deadlift:
20+barx10
40+barx10 (double arm grip, ties all time)
Landmine one arm push press:
15+barx10
20+barx9
Seated calf raises ++ single leg calf raises:
20x10++10
30x10++10 (20 kg dumbbell)
30x10++10 (20 kg dumbbell)
Triceps pulldowns:
15x10
30x10
40x8
30x8
Rating: Great
Bodyweight: 88.7 kg (+0.3 kg)
Comments: Great workout. Fell asleep at 5 AM, woke up at 12, yet I still felt really strong. I tied my all time in the BSS yet they felt kind of light, like a joke. It was more tiring holding the dumbbells than anything else. Same with the landmine deadlifts - very difficult to hold the bar so I chose to also use the other arm to hold it (although this undermines my balance). Felt super strong.
Dumbbell BSS:
65x8 (medium difficulty, 32.5 kg dumbbells, ties all time
)65x8 (medium difficulty, will use bigger dumbbells next time)
Landmine single leg deadlift:
20+barx10
40+barx10 (double arm grip, ties all time
)Landmine one arm push press:
15+barx10
20+barx9
Seated calf raises ++ single leg calf raises:
20x10++10
30x10++10 (20 kg dumbbell)
30x10++10 (20 kg dumbbell)
Triceps pulldowns:
15x10
30x10
40x8
30x8
Rating: Great
Bodyweight: 88.7 kg (+0.3 kg)
Comments: Great workout. Fell asleep at 5 AM, woke up at 12, yet I still felt really strong. I tied my all time
in the BSS yet they felt kind of light, like a joke. It was more tiring holding the dumbbells than anything else. Same with the landmine deadlifts - very difficult to hold the bar so I chose to also use the other arm to hold it (although this undermines my balance). Felt super strong.