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91
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 20, 2024, 09:56:01 am »
I find these values super high. People on the court doing similar effort as me (moving around at the same pace and so on) are barely at 100 or so. How could this be?

Glute/landmine focus day 4:

Hip thrust:

60x5
60x15
100x8
120x6 :personal-record:
60x10

Landmine one-leg deadlift:

bar x 10
bar + 20 kg x 8 (side deadlift)
bar + 20 kg x 8L, 5R (front deadlift)

Seated cable rows:

40x10
80x8
80x8 (felt great)

Triceps cable pulldowns:

30x10
30x10 (felt great)

Bodyweight: 93.0 kg
Sleep rating: 5/5
Exhaustion level: 8.5/10

Comments: Felt strong again, although I didn't warm up too much when I started doing the hip thrusts and they were pretty exhausting. Still, :personal-record: in the hip thrust, most likely, I don't remember ever doing 120x6, although I could be wrong.
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 20, 2024, 06:53:32 am »
20-03-24

BW - 71.6 [woop]

Notes

Going to take a few days off training and also goign to eat at maintenance. Only deload I've done in 2024 was that one at the start of this month, which was barely a deload (combing back and push+legs into one session, only did like 30% fewer sets and RPE was still pretty high), and I've been pushing the diet pretty hard, so psychological and physical fatigue are piled up.

Reminding myself that there's no need to push super so hard -- I'm not on a deadline and I'm doing this for fun ultimately.
93
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 20, 2024, 04:03:35 am »
19 March

TREADMILL:

Run 9K @ 44:15 ( 4:55 pace )

Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!
94
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 19, 2024, 05:07:40 pm »
19-03-24

BW - 71.8

Notes

Zombie mode today. Didn't do any "proper" cardio, but took a long, brisk walk that probs worked out to a similar energy cost.


Sleep has been not great quality, but still around ~8 hours. So, probably a combo of diet + training fatigue. Will take an easy day of lifting tmrw and see how I feel on Fri. If still rekt, may take a diet break for a week.

Quote from: LBSS on March 18, 2024, 12:50:34 pm
makes sense. same for us regarding priorities, with the addition that (1) we like being kind of in the geographical middle of our friends, (2) being close to the metro is critical because when we do commute, that's how, and (3) we are trying to have a kid, so it'd be nice to be near a good pre-k/elementary school. although, given that we lasted less than two years in this place before getting kicked out, (3) is a relatively low priority.

Ah yeah, being near a tube stop is our one big criterion as well. Hopefully having relatively fledixle restraints means we both have an easy time searching!
95
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« Last post by LBSS on March 19, 2024, 04:41:52 pm »
this really isn't a dunk site anymore, but...

<a href="http://www.youtube.com/watch?v=NfPDNY0VnHQ" target="_blank">http://www.youtube.com/watch?v=NfPDNY0VnHQ</a>

 :uhcomeon:
96
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 19, 2024, 01:32:31 pm »
17 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.

I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)

Negative splits are progressing great, while sprint times are also dropping. Awesome!!!
97
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on March 19, 2024, 01:25:22 pm »
I see your 2 hours of 166bpm average with less than 1 hour over 168 and raise you to:
2 hours of 178 average, with 189 max, at 49.5 years old  :o 8) :P
( i think those numbers are fine , for both of us. But if in doubt, ask a doctor )
98
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 19, 2024, 06:28:37 am »
Monday 18th March 2024

Left Achilles a little achey from yesterday

Tendon Rehab -

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO - single leg 3x45secs --> neutral, toes out, toes in

Tuesday 19th March 2024

Tendon Rehab -

Calf raise ISO - single leg 3x90secs  --> toes out x2, toes in
Dip belt+10kg 2x60secs toes out/in

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x45 secs

Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 20 sec at 30 degrees x 10kg, 12.5kg x 2  @8

Leg curl ISO against floor, single leg: 2x45 secs
Preacher Hammer curl ISO. single arm: 2.5kg plate 2x 45secs




99
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 18, 2024, 06:03:58 pm »
- run 49:28, 8.02 km
was unseasonably warm the last few days, today back to cool and brisk. lovely running weather.
100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on March 18, 2024, 12:50:34 pm »
makes sense. same for us regarding priorities, with the addition that (1) we like being kind of in the geographical middle of our friends, (2) being close to the metro is critical because when we do commute, that's how, and (3) we are trying to have a kid, so it'd be nice to be near a good pre-k/elementary school. although, given that we lasted less than two years in this place before getting kicked out, (3) is a relatively low priority.
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