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91
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on March 04, 2024, 08:19:42 am »
one thing to try, in terms of pushing yourself and also learning better pacing, is to try to hit the intervals with descending times. you want to have a negative split in any race over like a mile, from everything i've read, so it's best to practice that way. instead of 4:55, 5:01, 5:05, try to do 5:05, 5:01, 4:55. or better yet, 5:01, 4:55, 4:51.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 04, 2024, 07:09:58 am »
04-03-24

BW - 72.4

A - GM
85 x 11, 10, 9

B - Rev Nord
+5 x 12, 10

Lengthened Leg Extension
18x13 + 17x6

HS Incline [white machine]
60 x 13
60x10 + 55x6

Flye
10 x 12, 10

OH Cable Extension
31x7 + 23x7 + 16x8 + 11x9 + 8x11

Lateral
12x8 + 10x8 + 8x9 + 7x8 + 6x8 + 5x10

Dips
+Chains x 9 + BWx9 + 6

30 min stationary bike
93
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 04, 2024, 06:58:16 am »
^^^^
Yes, solid reminder! I am aiming for some kind of progress at each run, distance or time, but i'm more like waiting for it to happen than push myself to make it.



1 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg   ( +1 reps for last set )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand



2 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 5:00.
I got 4:55 / 5:01 / 5:05. Nice.
94
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 03, 2024, 01:38:25 pm »
- long run 1:34:13, 17.00 km; 5 individual kms at 4:23, 4:16, 4:16, 4:28, 4:15
gonna start using the weekly long run to surge to race pace throughout. started out sore and legs were cooked by the fourth surge, as you can see from the time. rested a little longer before the last one and pushed a bit harder. also it was all downhill.
95
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 03, 2024, 10:27:03 am »
Mar 3-9, 2024

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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 1 of 4 BW 198-202

Sun Mar 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5  REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.

Mon Mar 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5

* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST
 
Tue Mar 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5 
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5

* busy at work. did not have a lot of time at gym.
 
Wed Mar 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* resting the afternoon workout. came to gym late and hungry.

Thur Mar 7

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5 
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
96
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 02, 2024, 07:20:54 pm »
- hike/scramble x 4 hours, 14.8 km, ~710m/2300 feet of elevation gain over the first 5.5 km.
climbed old rag mountain for the first time since i was a teenager. there's some class 3 scrambling at the top, which was fun. we went with our packs and trekking poles as a kind of warm up climb for the mount washington attempt next weekend.
97
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 02, 2024, 09:41:36 am »
Saturday 2nd March 2024

Was expecting my right QL to be pretty sore, but it feels OK after yesterday

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Single leg calf raise ISO - mid upper position - BWx 45secs, dip belt+5kg 2x45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs

Evening 6 hours later
Leg press, Single leg calf raise ISO - against wall - 70% intensity 4x 45secs
Leg press ISO against wall, single leg - 70% intensity 2x 45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs

98
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Dreyth on March 02, 2024, 06:28:32 am »
Quote
He also gave me pregabalin, a medicine for chronic pain, to take for 2 weeks or so - maybe my body will "forget" that pain "needs" to be there. I will try.

My fear here is that you may be putting yourself in positions or movements that make the problem worse except you wont stop since you might not feel it due to the painkiller. The concept of “forgetting” the pain does sound interesting though. I dont know anything about it, would be curious to read up on it

+1 on swimming

+1 on doctors not making sense and/or not truly listening to the patients.  My wife went through crazy stuff in labor due to the doctors and nurses “following the book.” We were very happy we hired a doula to push back on them. Thats a wholeeee other topic
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 01, 2024, 07:14:06 pm »
- run 45:22, 7.32 km
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 01, 2024, 03:02:40 pm »
Thanks, these are good suggestions. I hate water, I have a water phobia and dislike being near it, anything wrong goes on in it, you're dead. So I'm not exactly looking forward to any water stuff.

One of things that bothers me, though, is my pain in the left clavicle and left shoulder. That's been there for the last two+ months. I'm thinking of thoracic outlet syndrome, maybe caused by me doing kettlebell overhead presses for quite a while. But I don't know the term in Romanian and to whichever doctors I mentioned this they looked at me like I was crazy. It super pisses me off that you can't have an actual conversation with a doctor these days, they all think that their patients are stupid and that they are so much smarter.
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