CHIMERA
CYCLE 2 - MESO 1 - MICRO A
SATURDAY EVENING - UPPER // REPS + CONDITIONING
A1 | Paused Bench Press
12x275 - Been a while since I’ve been here
8x275
6x275 - Steep drop off lol
A2 | KB Rear Delt Fly
3x20-25x25s
Lat Pulldown
8x195
8x220
8x195
8x195
Machine Dips
2x8-10x200
DB Preacher Curl
10/10x30
8/8x30
Cable Biceps Curl
15x85
12x85
Treadmill
Run: 0.5 mi x 1.5 incline at 7.0 mph + Rest/Walk: 2:30
Run: 0.5 mi x 1.5 incline at 7.0 mph + Rest/Walk: 3:00
Walk: 6:30 x 3.0 incline at 3.0 mph walking
Metrics:
1.52 total mi, 157 avg HR, 178 max HR, 302 cal
Treadmill hard.
Bench felt good. Definitely still lacking the strength endurance, but I’m fine as long as I’m getting good hard sets in and seeing some progression somewhere. Nearest PRs are 275x15 and 285x13, so I’m happy with getting back in this range when I’m definitely not specialized for it right now.
SUNDAY AFTERNOON - SQUAT // HEAVY
Paused Squat w/ Belt/Oly Shoes
2x405
2x2x455 - RPE 9.5 and 10
2x4x405 - RPE 9 and 9.5
A1 | Cable Leg Extension
2x10/10x70
A2 | Suspension Leg Curl - Feet Suspended
2x15xBW
Stiff-Legged RDL
2x12x225
So like an hour and a half before this, I took a nice tumble off of a chair while trying to get into my attic after the pullcord broke. I thought I could just open it with my fingers, so I grabbed a pub table chair and got up there. But the spring loading didn’t let me get it down far enough to get a good grip (was 2 seconds from just going to get a screwdriver to wedge it in) and my fingers slipped right off when it snapped closed. I went flying straight over the back of the chair, getting my left foot down somehow and making contact in like the bottom position of a single leg RDL, before crashing fully to my left shoulder, hitting my head on a door frame and sliding like 6-7 ft away from the chair.
Left foot was numb/tingly for like 30 seconds afterward, so I think I jammed the shit out of my sciatic nerve or something. Got a good knot on the forehead too.
So that was funny. But anyway, workout was difficult. Low back was the primary limiter. Not sure if the fall was additive or if it was going to be like that anyway. Some right knee pain after this workout too.
Monday afternoon I did my “lower support” day, but it was just like 15 minutes of band TKE and KB windmills for the knees and lower back.