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91
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 12, 2025, 01:33:49 am »
Quote from: LBSS on June 11, 2025, 07:41:44 am
Quote from: 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.

i mean, plenty of space for you over here in zone 2. but i think you've got a good thing going. can you still dunk from a standstill?

no i cannot dunk at this weight. best i can do is grab and hang from the rim. that means i need to gain 6-8" of jump to do it again. i'm also low 200lb now. best SVJs when i was 180-185lb.

when im 180-185lb with a 425lb squat. i'm stronger now at this heavier weight but i don't get to jump as much because the impacts when being this heavier is going to get me broken.

425@180lb with routine SVJ jump drills.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 11, 2025, 02:07:38 pm »
11-06-25

1A Chinup
30x9 + 15x6 + BWx idk lost count but like 6 sets

1B Dip
20x8 + 15x5 + BWx idk lost count but like 6 sets

Lateral
17.5 x idk a bunch of sets + 5x20

Notes

Just did sets of dips and chins until I couldn't do 3 full reps of chins. Took a while.

First day without a run since 12 May (and 28 April the last before that). Just needed a lie-in this morning. Then decided to prioritise lifting this evening. Sesh tmrw I guess.
93
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 11, 2025, 08:22:59 am »
Gym work 27:

Half squat:

20x5
60x5
80x5
100x5
80x5
80x5

Bench press:

20x10
40x10
55x10
55x7
55x7
40x11

A bunch of BSS and ab wheel rollouts

Glute cable kickbacks:

30x10
40x10

Bodyweight: 91.1 kg (+1.2 kg)
Exhaustion level: 9/10

Comments:

Bench was so-so, I tried half squatting in a high bar style and it looked terrible + neck pain, low bar was better. Still, tired and slow.
94
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on June 11, 2025, 07:41:44 am »
Quote from: 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.

i mean, plenty of space for you over here in zone 2. but i think you've got a good thing going. can you still dunk from a standstill?
95
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 11, 2025, 07:39:46 am »
- track intervals
-- warm up
-- 2000 @ HM pace (4:16); 1000 @ 5k (3:57); 1000 @ 3k (3:42); 3 x 400 @ mile (3:30-3:31)
-- cool down
legs heavy during cool down, this was a good workout. pacing was a little all over the place during the 2k but ended up averaging right on the money.

also, the posterior knee clicking started right away - in both knees, but more pronounced on the right - and continued to get more pronounced through the 2k. i stopped briefly after the 2k and massaged the back of my right knee, then continued with the rest lap. considered bailing but then remembered that before it'd felt better going fast than slow. click and discomfort went away on the first 1k and did not return.
96
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 11, 2025, 03:24:46 am »
Jun 8-14 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 2 of 4 BW 206-210

Sun Jun 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Jun 9

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Jun 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Jun 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* some hope that my recovery is going in the right direction. could have gotten 475 but kept it at 455. i did not feel any tenderness after. i'm feeling good. will aim for 495 1-2x per week only if i even get to that anytime soon.

Thur Jun 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Jun 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Jun 14

6:00 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

97
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 10, 2025, 03:40:42 pm »
09-06-25

Run -- 7.10k, 49:17

10-06-25

Run -- 7.61k, 42:09

Notes

Yesterday fine, HR never got above 130. Today's run was grim. Had Dr's appt in morning so ran home. Bag was fuller/heavier than expected and just felt crappy. Ran like tempo-effort for like ~5.5k in the middle since I knew I wasn't getting a subT in today. Was pretty warm and I just felt sweaty and gross, and it took ages to cool down/get relaxed after I got home.

Glad to get it in, but not so fun lol.
98
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 10, 2025, 07:53:11 am »
- run 54:54, 10.00 km
humidity 88%, dew point 70, so even though it's warm rather than hot, the air is thick.
99
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 09, 2025, 07:21:46 am »
haven't logged this yet but my left tib anterior has been feeling kind of fatigued the last couple days. started before the race. i'm not sure what that's about. it doesn't seem to affect my gait or anything, and i don't notice it at all while running, but it's noticeable when i'm just walking around the house. kind of odd.

maybe it's from the curve on those 200s?
100
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 08, 2025, 01:31:51 pm »
- run 1:25:01, 15.36 km
not as hot as yesterday but still pretty humid.
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