TCam's Log - The Road to Elite

Training Training Logs
1721

CHIMERA

WEEK 7 - SATURDAY EVENING - RUNNING

Running
2 mi in 18:20 + walk 1/2 mile + run 1/2 mile + walk 1/4 mile + run 1/2 mile
Metrics:
687 cal (Oura), 146 avg HR, 176 max HR

Beat that short term goal of 2 miles straight and under 20 minutes by a good bit. Again muscular fatigue was the primary limiter, but I don’t think aerobic capacity was far behind in that. It’s going to be interesting seeing how I do once I build up some capacity aerobically and just go for a mile test, assuming I’ll be able to use the longer strides that feel more natural to me.

What I noticed here was that a lot of the time, the sensation I was feeling in my shoes was my feet sliding slightly forward with each landing phase. So I need to focus on making sure I’m cycling over the ground correctly, otherwise that’s a shitload of reps of wasted energy.

Next goals: Break 18 minute 2-miler. Run 2.5 miles consecutively.

WEEK 7 - SUNDAY AFTERNOON - UPPER SECONDARY

Sots Press
3x8x95 - 2 sets supinated grip, 1 set pronated

A1 | Triceps Pushdown
3x10x70

A2 | Gittleson Shrug
15/15x44
2x15/15x65 - Demonstration here

B1 | DB Curl
3x15/15x25

B2 | DB Katana Triceps Extension
3x15/15x25

Never done Sots Press before but figured I’d play around with it today. Warming up, normal grip wasn’t feeling great in the shoulder, so I did some underhand grip. It’s probably not super doable for much more weight lol. I’m undecided on if this will stay in the rotation. Decent way to force lighter weight and maintain good uncompensated overhead pressing form though.

1722

CHIMERA

WEEK 8 - MONDAY MORNING - MODERATE CARDIO

Air Bike - Moderate Pyramid Intervals
5 min warm-up
2 min on + 90 sec recovery
3 min on + 90 sec recovery
4 min on + 90 sec recovery
3 min on + 90 sec recovery
2 min on
5 min cool down
Metrics
15.7 mi, 272 cal (Oura), 294 cal (Bike), HR data didn’t record :frowning:

“On” periods were arms+legs and I aimed for 300+ watt output on the bike throughout. “Recovery” periods were legs-only and only about 45 RPM.

WEEK 8 - MONDAY EVENING - SECONDARY LOWER FOCUS

Hill Broad Jumps
3x8 x 8 ft + 20.5 in height

RDL
8x315
2x8x365 - Belt

FFE Split Squat w/ Open Trap Bar
2x10/10x125

Standing Cable Single Leg Curl
2x12/12x35

Standing Cable Ab Pulldown
3x16x70

First time doing broad jumps since back in the day doing parkour lol. Honestly surprised how well I did. It took a few jumps to get to 8 ft, but I consistently got there after that. I’m simply jumping from my driveway up toward a walkway. I’d have to jump 10 ft to get to the walkway, including slightly more elevation. Idk if I’ll ever get that, but I’ll keep trying.

They were pretty taxing on the low back with the rapid extension. So RDLs were a little iffy. Kept the overall volume to just a couple of working sets of each thing. I’m still treating this as a transition and practice period for the new weekly scheme.

1723

CHIMERA

WEEK 8 - WEDNESDAY MORNING - LIGHT CONDITIONING

I mowed the lawn. I said I wasn’t going to count this previously, but it’s hot as balls and it took an hour and 10 minutes of constant movement. Call it rucking or something.

WEEK 8 - WEDNESDAY EVENING - PRIMARY UPPER BODY

Med Ball SA Throw
3x3/3x15

Open Trap Bar Bench
8x200
8x220
8x240
8x260 - Benchmark PR
8x240

Ring Pull-Ups (Dead Hang)
6x5xBW

Push Ups w/ Bands
2x20xBW+50 - 2 light bands X-crossed in squat rack

A1 | Triceps Pushdown
3x15x50

A2 | KB Power Curl
8/8x35
2x8/8x44

Alternating Front Raise + Alternating Lateral Raise
2x10/10+10/10x10s - Full ROM flexion, ~100 deg abduction

This was the first time using the trap bar for flat bench instead of low incline and it felt good. Definitely still wobbly, but learning how to control it. The sets at 240 were solid, 260 was very hard.

Idea of the Month or Whatever:
I’m going to start incorporating more power / cheat-y style curls, delts/shoulders, and row sort of things. One thing I’ve noticed is that I’ve gotten too far away from some of the “just move weight” philosophy. It’s something that beginners tend to lean into on accident until they learn form and leverage. It’s arguably dumb for beginners when coordination/control/form is the constraint, but I think there’s a good argument for advanced lifters to return to it a bit since that is not longer the constraint.
There’s a trend from guys like Mike Israetel to be super controlled and focused on the stretch and tension. This isn’t an inherently bad thing, since it’s evidence-based for pure hypertrophy. It’s certainly in my toolbox. But it also gets boring as shit and doesn’t do anything for athleticism outside of helping with mobility in deeper ROMs. Being able to rip up 60 lbs for lateral raises with momentum requires as much, if not more, force production and causes as much, if not more, tension than a strict set with 25 lbs. Like, yes, maybe the 60 lbs isn’t truly 60 lbs because of momentum, but what if it’s truly 40 lbs worth of effort needed as opposed to the 25 lbs that you were using?

1724

CHIMERA

WEEK 8 - THURSDAY MORNING - ACCESSORY WORK

Chest-Supported Cable Row
2x20x90

Standing Flexion Cable Row
2x15x90

Forearms - Various
2x10-15x10 - Ulnar/radial deviation with 1/2 of my homemade DB
1x15x10 - Pronation/supination with same 1/2 DB
20x45, 15x75 - Barbell wrist flexion

Unilateral KB Shoulder Extension
2x12/12x35

Unilateral KB Facepull
2x12/12x35

This was a better use of this day than I’ve had in a couple of weeks. Last 2 exercises were done in the “power” fashion, allowing some momentum and going heavier than I otherwise would. Felt good.

WEEK 8 - THURSDAY EVENING - LIGHT CARDIO

Running
1 mile at 9:40, then 5x400m
Metrics
616 cal (Oura), 135 avg HR, 169 max HR

Just ran with my wife for her 1 mile warm-up and then she went on to do her half marathon training run. She’s usually tracking our times, so I need to get a watch myself since I’m doing different runs. I was not feeling good for any distance at all today though. Humidity got to me pretty much immediately and my ankles/anterior tibs were also feeling it too.

1725

CHIMERA

WEEK 8 - SATURDAY MORNING - PRIMARY LOWER

Conventional Deadlift w/ Belt/Straps
2x3x495
8x495

SSB Squat w/ Belt/Flats
5x3x330

Wanted to go for something over 10 reps with 495, but it wasn’t there today. No other accessories here, probably should have done something, but running was coming up. Another small shift in the weekly scheme coming up. These last 2 weeks have been for experimenting with some things and I think I’ve got what I want to do now.

WEEK 8 - SATURDAY EVENING - HARD CONDITIONING

Running
2.25 miles in 20:51 (longest consecutive distance PR) + Walk 1/4 mile (slowly) + 1 mile in about 10 min + Walk 1/4 mile
Metrics
565 cal (Oura), 153 avg HR, 176 max HR

This was a PR in mileage density too. The 2.25 was slower paced than the 2 miles from last week, but I’m not worried so much about that as being able to run for a longer amount of time. Last week was also not followed up with being able to easily do another mile like I did here.

WEEK 8 - SUNDAY MORNING - SECONDARY UPPER

A1 | Standing OHP
4x8x135 - RPE 6-7 on average

A2 | Standing Cable Single Arm Lat Pulldown
10/10x70
2x12/12x70

B1 Cable Lateral Raise
15/15x10
15/15x15 - Needed to assist left shoulder due to pain

B2 Cable Rear Delt Fly
15/15x10
15/15x15 - Same deal as above

KB Leaning Lateral Raise
25x13 - Bottom range only

Floor Barbell Skullover
2x30x45 - Short rests at 20 reps both sets

Ring Suspension BW Curls
3x10xBW - Various body angles to accommodate difficulty

I haven’t done any overhead pressing in the past few months, so this was kept conservative today.

Cable lateral raising continues to be the most painful thing for the shoulder. Just the initiation really, but it’s rough. But if that’s all that’s a real problem, I’m doing okay.

CYCLE 1 COMPLETED - REVIEW

8 weeks in and I’m enjoying what I’m doing a lot. It is more work/time and I wouldn’t be choosing to do this if it meant leaving my house like 9-10 times per week for various workouts. But having a home gym and only needing to leave 2-3 times makes it possible.

Figuring out the weekly scheme around lower body days has been the most difficult part of the process. Trying to balance my motivation and effort abilities following the initial exercise or two, while fatigue is mounting from running, is a matter of trialing and seeing what happens. But I think I have a good plan starting this next cycle to combat those issues.

I’m undecided on how I want to run my progressions, but what makes these 8 week “cycles” is effectively having 4 x A/B weeks. I may run things like 4 weeks in a row of smaller supplements and accessories and then changing them for the remaining 4 weeks, while I run staggered primary and bigger supplements over the whole 8 weeks. No real cyclical conditioning plan as of yet, because I just need to do more work rather than trying to do something at all complicated.

1726

CHIMERA

CYCLE 2 - WEEK 1 - MONDAY - SECONDARY LOWER

Hill Broad Jumps
3x5 - Same 8’ out + 21.5" up
1x5 - Double bound

Hatfield FFE Split Squat
Up to 6/6x200 without Hatfield assistance
2x10/10x200 - Using rings for assistance

Paused RDL - Belt/Straps
3x4x405

Goblet Squat
2x15x100

Cable Seated Leg Curl
2x15/15x35

Incline Plank w/ Anterior Hip Drop
2x8

This doesn’t look like a lot, but my quads are still sore from this (writing this on Thursday). Haven’t done much over 5 reps on squat patterns recently, so that’s what I get lol

TUESDAY EVENING - LIGHT CARDIO

Air Bike
30 mins at LISS
Metrics
15 mi, 236/292 cal (Bike/Oura) 110 avg HR, 123 max HR

WEDNESDAY EVENING - PRIMARY UPPER

Reverse Band Bench - Mini Bands (30 lbs off bottom, 10 lbs off top)
3x5x335-Bands
10x275 - No bands

Chest Supported Incline Row w/ Open Trap Bar
3x10x215 + Mini band forward tensioned

3 Ct Eccentric Dips
3x10xBW

A1 - Cable Incline Curl
10, 13, 12 x 25s

A2 - Leaning Power Lateral Raise
3x10/10x35

B1 - Seated Facepull
2x20x50

B2 - Bumper Plate Curl
2x15x45

Just continuing to try to accommodate for shoulder pain while getting stronger again. This little bit of change from lockout to chest made it feel pretty good despite still being 305 on the chest. But will say the shoulder is definitely a little sore today. This whole thing has just been me ignoring the pain as much as is reasonable since it never changed regardless of laying off or pushing through.

Just gonna keep doing what I’m doing, rehabbing it as I go and hope for the best.

1727

CHIMERA

CYCLE 2 - WEEK 1

THURSDAY EVENING - HARD CONDITIONING

Running - My First 5K :eye::mouth::eye:
5k/3.1 miles in 29:12
9:56, 9:12, and 9:08 miles (plus 0:54 for the 0.1)
Metrics
459 cal (Oura), 150 avg HR, 180 max HR

At 101 deg heat index :ok_hand:

This was not planned. It was simply my wife saying she had a 3-5 mile run on her schedule and she asked if I could do 3 miles at her planned training pace. I said we might as well finish the 5k and do 3.1 miles. It was tough, but not as much as I thought it was going to be. We under-paced the first mile and then outpaced the next 2. I got to my PR distance (2.25 miles from last week) and didn’t have much muscular fatigue. But around 2.5 miles the quads started talking to me and my breathing got much less controlled. But with only 0.6 miles to go, I wasn’t going to not get to 5k. Just kept trudging along, knowing it was going to be over shortly.

Definitely learning some things about resilience with this. It’s a different kind than the resilience associated with fear of a big lift/set or grinding through sticking points. “Just keep going” feels different when the per rep (or stride) effort is low, but the systemic effort is very high.

Proud of this one.

FRIDAY EVENING - ACCESSORY WORK

Prone Incline Lat Pulldown
3x12x90 - Separate D-handles, focused on separating them

A1 | Cable Skullcrusher
2x12x65

A2 | KB Shoulder Extension
2x12/12x35

B1 | Cable Wrist Flexion
3x10x65

B2 | Band Wrist Extension
3x10xMini

Plus some mobility for the hips

Nothing super special here. Got the planned work in.

1728

CHIMERA

CYCLE 2 - WEEK 1
SATURDAY AFTERNOON - PRIMARY LOWER

Squat w/ Belt/Oly Shoes
1x405
1x455
1x490 - RPE 8.5
3x6x405 - RPE 8 on average

3 Ct Eccentric Kickstand Trap Bar Deadlift - Beltless
3x6/6x240

A1 | Suspension Leg Curl
3x15xBW

A2 | Cable Squat Leg Extension
10x90
2x10x90+Dbl Mini

KB Side-Bend Suitcase Deadlift
10/10x44
2x10/10x65

Decided to go for a “daily single” type of rep today. I may do that each week, which would alternate squat/deadlift. It would be something like I did today in the RPE 8-8.5 range. I just have to have the discipline to actually autoregulate it rather than forcing it to increase each time. This one was 90% of my all-time PR of 545, which was nice to be able to hit on a whim the same week I ran my first 5k.

The cable squat leg extension is another attempt at getting a leg extension mechanism going without having a leg extension machine. For this one, I attached straps that went behind my knees, walked back and leaned over on a dip attachment, squatted down/forward allowing my knees to go forward and heels to come up, then reversed the motion to knee lockout, keeping the torso leaned over the whole time. It was pretty good other than the discomfort behind the knees.

SUNDAY MORNING - MODERATE CONDITIONING

Running - Track Work
400m intervals

Interval Time Distance
1 Untimed W/U 400m
Untimed W/U 200m walk
2 01:31.22 400m
02:59.28 200m walk
3 01:29.54 400m
03:18.02 200m walk
4 01:34.86 400m
03:00.18 200m walk
5 01:34.21 400m
04:00.17 200m walk + extra rest
6 01:55.59 400m
03:06.17 200m walk
7 01:45.47 400m
03:51.69 200m walk
8 01:38.91 400m
05:30.75 400m walk

Metrics
551 cal (Oura), 145 avg HR,172 max HR

First 4 timed intervals I did a moderate pace on the curves and then faster on the straightaways. Took the extra rest and did a few more at a consistent pace, improving again each time. I haven’t done much running with longer strides yet, so this was pretty tough. Glad we’re able to get on a track for a different way of doing things. Other than the sun and no shade to hide in, this wasn’t too bad at the mostly 1:2 work to rest ratio.

SUNDAY AFTERNOON - SECONDARY UPPER

A1 | Close Grip Incline Bench (45 Deg)
3x12x185

A2 | Cable Low Row - Separate Long D-Handles
3x15x140

B1 | Cable Seated Chest Press
2x15x45s

B2 | DB Curl + Hammer Curl
20x25s + 10x25s
15x25s + 8x25s

C1 | Triceps Pushdown + Band Pushdown
2 x 10x70 + 10x2 Monster Minis

C2 | Alternating Front Raise + Alternating Lateral Raise
2 x 12/12 + 12/12 x 10s

This was done about 2 hours after finishing the track work. Most of this was near or at failure by the end of each set.

Good week in the books. Very slight changes to be made, but otherwise I’m happier with the set up now. Definitely started feeling fatigue in my literal bones after the track work. Tibias taking on some force.

1729

CHIMERA

CYCLE 2 - WEEK 2
TUESDAY EVENING - SECONDARY LOWER

Paused RDL - Belt/Straps
3x6x405

SSB FFE Split Squat
3x10/10x150 - No Hatfield this time

Goblet Squat
15x100
15x110

Cable Seated Leg Curl
2x15/15x45

Incline Plank w/ Anterior Hip Drop
2x10

This is the same as last week because of a slight switch in slots, moving a secondary squat further from my primary squat day. Just progressed everything by reps or sets mostly. Other than split squats, which I want to get better at without the Hatfield assistance. It was hard, but mostly due to balance, so I’m just going to keep trying until the skill is developed.

WEDNESDAY EVENING - PRIMARY UPPER

Trap Bar Bench w/ Chains (+75)
6x4x200+75

A1 | Leg Assisted Ring Pull Ups w/ Band
3x10xBW+Monster Mini

A2 | 3 Ct Eccentric Dips
3x12xBW

B1 | Incline Cable Curl
15, 10+5, 10+5 x 25s

B2 | Leaning Power Lateral Raise
3x12/12x35

C1 | Seated Facepull
2x20x50

C2 | Bumper Plate Curl
2x15x45

Bench was a power/control slot here. All good sets and a good starting point for a progression over the cycle.

This cycle I’m repeating accessories for 4 weeks straight while the first couple of exercises cycle as planned. Essentially I’ll have 4-week progressions for everything (main/supps spread over 8 weeks with the A/B split) with accessories being back-to-back 4-week blocks within the 8 week cycle. The main/supps may or may not be the same variations, but the goal is simply for them to similar enough to allow for a similar amount of effort/load/fatigue.

This week so far hasn’t had any cardio at all. I took Monday off completely and I even skipped the broad jumps on Day 1. Lots of fatigue peaked last week with the 5K, track work, and heavy squat, and obviously just accumulation of fatigue. I slept more than usual for a few days last week and leading into this week, which is definitely odd for me. I have no issues skipping some things in this scheme every once in a while, I’ll likely just develop minimum volumes/efforts over time like with lifting.

Going to be interesting to see how to manage recovery for real though. It’s funny looking back to just lifting and thinking I was fatigued then. Accessories and then running later today.

1730

CHIMERA

CYCLE 2 - WEEK 2
THURSDAY AFTERNOON - ACCESSORIES

A1 Cable Lateral Flexion Row
20x50
2x20x70

A2 Triceps Pushdown
20x50
2x12x70

A3 Power Incline DB Y Raise
3x10x25s

A4 Chest Supported Rear Delt Fly
3x10x25s

Barbell Wrist Roller (EXT/FLX)
2 rounds x 62 lbs

I liked this version of an accessory day with the giant sets. Knocked out those 3 sets in like 15-20 minutes. This is the only day in the scheme that I’m still not sure what all to include, but this brought me one step closer.

The lateral flexion rows are standing, laterally flexing the spine, rowing and pausing, then laterally flexing the opposite way during the eccentric of the row, then rowing again while flexed to the other side. Just an easy way to get some spine/ribcage/scapular mobility variation.

THURSDAY EVENING - MODERATE CONDITIONING

Running - 3/4 Mile Repeats
600m warm-up
4 rounds x 6:03, 5:59, 6:01, 6:17 with 1/4 mile walk rests
Metrics
3 miles running, 703 cal, 144 avg HR, 177 max HR

These were tougher than expected, but this is also the fastest repeated pace I’ve done at around 8:00/mile since starting. Really shows the difference between that and a 9:00-ish pace if I could do a 5k at that, but barely get the 3/4 miles by the end of each after the 1st one. I’m very interested to try out a mile right now.

The dumbass in me feels like I should be able to just go faster and because it’ll be over sooner, it won’t be as hard. I know that’s not the case, but the mile I ran 3 years ago completely untrained was 7:46 and that was with a break at the halfway point. I would hope I’d be able to beat that now.

1 Like
1731

CHIMERA

CYCLE 2 - WEEK 2
SATURDAY MORNING - LIGHT CONDITIONING

Lawn Mow:
1x90 minutes + 3 Yellow Jack Stings to The Bilateral Achilles

Again, counting it because it’s like 7+ miles of pushing.

SATURDAY EVENING - PRIMARY LOWER

1.5” Deficit Deadlift w/ Belt/Straps
1x495
1x525 - Call it a benchmark PR, but I’ve done 3x515 beltless (like 9 years ago lol)
4x4x455

Dead Stop Split Squat w/ Open Trap Bar
2x8/8x165

Sissy Squat
3x12xBW

Suspension Leg Curl - Closed Chain
3x12xBW

KB Side-Bend
2x12/12x62

I haven’t done heavy deficits in a long time. I haven’t really done heavy conventional in a long time either though, since it’s mostly all be supplemental for sumo. Not that this was super heavy, considering I just did 8x495 last week. But the deficit threw me off a lot. I didn’t find a good position until the 3rd down set with 455. Will try to emulate that next time.

Dead stop split squats started in the kneeling position with my back knee on the ground. It is not easy to start from this position. Lots of balance struggles with the left side too. Determined to get my unilateral squat variations stronger though, so this will probably stay in.

SUNDAY AFTERNOON - SECONDARY UPPER

Close Grip Low Incline Bench
2x8x255
6x255 - Planned all sets to go to RPE 8, cut at hard drop off here

Pull-Ups w/ Mini Band - Clusters
5+5 - No band on this one
5+5
7+3
8+2

Cable Seated Chest Press
15x45s
2x12x52.5s

DB Curl + Hammer Curl
20x25s + 15x25s
18x25s + 12x25s

Triceps Pushdown + Band Triceps Extension
2 x 12x70 + 10x2 Monster Minis

Alternating Front Raise + Alternating Lateral Raise
2 x 12/12 + 12/12 x 10s

I was expecting to get a good 4 sets of pressing in at RPE 8, but the last set got much sloppier than the previous two sets. I’ve just lost some strength endurance on pressing since the shoulder has been injured or whatever. It’s all good for a starting point for the cycle though.

Week Recap: Good week of lifting overall. Only a single real conditioning session this week. Partially for on purpose, partially not. Still building the habits around this, so I’m not in the automatic stage of going down to do Air Bike work and certainly not going running by myself yet. I’ll need to get there to get results, but I’ll take this week as a deload from it without much shame.

1732

CHIMERA

CYCLE 2 - WEEK 3

This week will be off because of going to the Rock The South 3-day concert series. I probably won’t get in all of the exercise/workout slots.

MONDAY MORNING - MODERATE CONDITIONING

Running
1.25 mi in 14:00 + 1/4 mi walk
1 mi in 10:00 + 1/4 mi walk
1 min 9:00 + 1/4 mi walk
Metrics
3.25 mi running over 48 min, 590 cal, 147 avg HR, 177 max HR

This was a mostly a lighter effort, but decent volume for me, so I’m calling it moderate overall. The first leg was paced by my wife as she started slow on her 8 mile run. Then I had to pace myself by feel. Thought it felt about the same each time, but there was a 2:00/mile difference. I think that’s a good sign for conditioning improvements, just not for my ability to accurately pace myself without a watch. I’m happy with this as a pretty casual effort though.

TUESDAY EVENING - SECONDARY LOWER

3 Ct Eccentric SSB Squat w/ Belt/Flats
3x4x330
8x330 - Was tentatively just going to finish out the remaining 12 reps, but I wasn’t feeling it this set
4x330

SL Landmine RDL
8/8x90
2x8/8x115

Standing Band Hip Extension
2x20xLight

Pretty low motivation workout here. Had some GI distress going on during the squats and then the landmine RDL felt bad on the back. If I want to do the RDLs, I’ll probably just work up over time with a kickstand variety instead. Just too unstable to be of much value yet.

Skipped on a few exercise slots like quads, hamstrings, and core. Just one of those days, no worries.

1733

CHIMERA

CYCLE 2 - WEEK 3 - QUICK CATCH-UP

Mostly logging main things / what I remember

WEDNESDAY EVENING - UPPER

Floor Press
4x10x225 - Right pec was still sore from Sunday, so I kept this easy

Cable Mid-High Row
Can’t remember the specifics, but this was new. I used one of the metal load-bearing beams in the garage as a chest-support. Worked well to get more scapular movement than on a bench supported row and I could go heavier than a kneeling high row. Call it a Stripper Row for hugging the pole

FRIDAY AFTERNOON - LOWER

A1 | Cable Leg Curl
2x12/12x45
2x10/10x45

A2 | Paused Squat w/ Belt
4x2x405

B1 | Bulgarian Split Squat
2x20/20xBW

B2 | Cable Wood Chop
2x12/12xBW

SUNDAY AFTERNOON - UPPER

A1 | Overhead Press
5x6x135

A2 | Cable Low Row - Wide Grip
15x90
12x140
3x10x190

B1 | Single Arm Triceps Pushdown
3x12-15x25

B2 | Cable Curl
3x15x50

Band Shoulder ER
3x20/20xMicro Mini

C1 | Paused Deficit Push Ups
3x12-15xBW - Got 2 new plyo boxes, so used them for these. Much harder than being on the floor with bumper plates

C2 | Chest-Supported DB Shoulder Sequence
2x8+8+8x25s - Power Y Raise + DB Facepull + Rear Delt Fly

Busy weekend, as expected. Surprised that I ended up getting in 4 workouts. Will be getting back on the cardio work this week.

1 Like
1734

CHIMERA

CYCLE 2 - WEEK 4
MONDAY EVENING - SECONDARY LOWER BODY

Hill Broad Jumps
3x5

Paused Deadlift w/ Belt/Straps
3x4x455

RDL w/ Belt/Straps
15x405 - Match PR

SSB Bulgarian Split Squat
3x8/8x110

Cable Leg Extension
2x10/10x50 - Used the 2 plyo boxes a few inches apart with a bumper plate across them to sit on, the leg/cable went through the space

Suspension Leg Curl - Closed Chain - 20” Box
3x8xBW

Pretty solid session here. Glad to have figured out the leg extension. It may eventually be limited by my ability to get into position, but 50 lbs wasn’t terrible and the 10s I did were hard. Plenty of room to progress it.

TUESDAY EVENING - LIGHT CONDITIONING

Air Bike
30 min LISS
Metrics
15.9 mi, 290/265 cal (Bike/Wearables), 118 avg HR, 139 max HR

This was a distance PR for a 30 minute ride. Got a Coros Pace 3 watch, so I now have 2 wearables with that and my Oura ring. I’ll be using them together overall, but the watch will be more on the fitness side and the ring will be more on the recovery/sleep side (since I won’t be wearing the watch to sleep).

1735

CHIMERA

CYCLE 2 - WEEK 4
WEDNESDAY EVENING - PRIMARY UPPER BODY

Paused Bench w/ Chains (+75)
4x4+4x215+75 - Clusters w/ 30 sec rests

Pull-Ups w/ Band
8, 10, 10, 10 x BW-Mini Band

Elevated Deficit Pike Push-Ups
3x8xBW - Feet height at 32 inches. First set more of a steep incline, then improved to full overhead press

Bent-Over Barbell Rear Delt Raise
15, 12, 10 x 45

Abs and triceps were getting involved for the last exercise lol. This was the first time doing those and they’re tough. Might try them with D-handles next time to make them neutral grip though, to see if I can make it more rear delt-y.

Clusters with chains went pretty much exactly as I wanted them to: Fast for the first 4, then feeling like a hypertrophy set for the second 4.

Also, figured out a better band assistance setup for pull-ups that I’ve never seen before. Will have to film it, along with other things I’ve said, “I’ll have to film it” like:

  • Kneeling High Row to Wood Chop
  • Leaning QL Suitcase Hold
  • Standing Cable Leg Extension
  • Seated Cable Leg Extension
  • Incline Plank w/ Anterior Hip Drop
  • Landmine Skullcrushers
THURSDAY MORNING - ACCESSORIES

A1 Katana Cable Triceps Extension
12/12x25
2x15/15x25

A2 KB Incline Power Curl
3x12x35

A3 Barbell Wrist Roller (EXT/FLX)
3 Rounds x 62

B1 Bent Over Cable Triceps Pushdown
12/12x70
10/10x70

B2 Cable Hammer Curl
2x12x70

B3 Loaded Hip Airplane
2x10/10x62

C1 Worker’s Row
2x12/12x70

C2 Elevated Side Plank Hip Dip
2x10/10xBW

More giant set style accessories. The Worker’s Row is a seated unilateral cable row with assistance from the opposite hand, so it’s similar to pulling something like a rope to one side repeatedly. Just made up the name because idk what else to call it. Two-Hand Unilateral Cable Row? Blue Collar Row? Oil Rigger Row? Anyway.

THURSDAY EVENING - MODERATE CONDITIONING

Running - Intervals
Run 1 - 0.61 mi in 5:21
Run 2 - 0.75 mi in 5:58
Run 3 - 0.75 mi in 6:03
Run 4 - 0.50 mi in 3:49
Run 5 - 0.50 mi in 3:41
Metrics
Work: 3.13 miles total in 24:52, 7:55/mi avg pace, 160 avg HR, 180 max HR
Rests: Walking 0.81 miles total in 22:49

This was the first time I’ve run with not hot-as-hell weather from recent rain and it felt really good for the first couple of runs here. Got hard after that and went down to half miles, but I’m happy with this.

1736

CHIMERA

CYCLE 2 - WEEK 4
SATURDAY MORNING - BIRTHDAY 1 MILE RUN TESTING

Running - 1 Mile Track Testing
Run 1 - 0.25 mi in 1:48
Run 2 - 0.25 mi in 1:45
Run 3 - 1 mile in 6:52 (54 second PR!)
Run 4 - 0.26 mi in 1:45
Metrics
Work: 1.76 miles total in 12:10, 6:53/mi avg pace, 157 avg HR, 184 max HR
Rest: Plenty preceding and following the 1 mile test

Super happy with this. I had no idea what to expect based on my training metrics. I over-paced the first lap, going at about a 6:00 mile pace, so I slowed down significantly after that but I maintained the pace from there and then accelerated the last 100m. I think I could have sprinted the last 200m instead, but I’m not sure.

I’m fairly certain this is the fastest mile I’ve ever run in my life. I don’t think I had ever done sub-7 minutes in high school or anything. Turned 35 years old today, so that’s a cool thing to be able to say.

SATURDAY AFTERNOON - PRIMARY LOWER

High Box Squat w/ Chains (+75 lbs) - Oly Shoes/Belt
5x5x315+75

Super Deficit KB Deadlift
10x150
2x10x200 - I think there’s an actual name for these, but I can’t remember. Here’s the video of my 2nd set at 200

Kept this very low volume after the 1 mile testing to stay safe. Still some useful work done here though.

SUNDAY AFTERNOON - SECONDARY UPPER

A1 Landmine T-Bar Row
8, 10, 10, 10 x 135

A2 30 Deg Incline Close Grip Bench
3x8x225

B1 Landmine Triceps Extension
3x15x50

B2 DB Lateral Raise
3x15/15x25

Haven’t been hungover in a few years, but a couple of cocktails for the birthday dinner last night (and some mushroom gummies, but I think it was the alcohol), did it lol. So not a ton of stuff here, but it was all nearing failure, so useful at least. Another good exercise added with the plyo boxes in the t-bar rows with straps setup for good ROM.

1737

CHIMERA

CYCLE 2 - WEEK 5
TUESDAY EVENING - SECONDARY LOWER

SSB Squat w/ Belt/Oly Shoes
3x10x330 - Haven’t done 10s in a bit. These were getting to RPE 8-9

Foam Roller Hack Squat
15x50
2x15x75

Cable Leg Curl
3x20/20x25

Cable Ab Pulldown
20x50 - Ab cramps commence lol

Incline Plank w/ Anterior Hip Drop
10xBW

Pretty normal day here. Tried to do belt squats with the new plyo boxes, but I don’t have a belt squat belt or dip belt, so I’m just attaching daisy chain straps to my normal belt, which is way too stiff and super uncomfortable as it jams into my hips. So I need to either get a belt specifically for that or figure out another option.

1738

CHIMERA

CYCLE 2 - WEEK 5
WEDNESDAY EVENING - PRIMARY UPPER

Paused Bench
3x315
3x335
3x6x315

Cable Low Angle Row
15x140
2x12x160

Paused Deficit Push Ups - Slight Decline + Incline - Max ROM
2x10+5xBW

Duffin Upright Row
2x15x44

Power KB Rear Delt Fly
2x12/12x35

Best bench day I’ve had in a while. Some shoulder pain is still there, but not too bad and it isn’t hurting much the next morning either. The sets at 315 were getting to RPE 9-9.5, so I’m happy to be able to get some hard sets in without an issue.

THURSDAY EVENING - MODERATE CONDITIONING

Running - 1 Mile Repeats
Mile 1 in 10:04
Mile 2 in 9:18
Mile 3 in 9:11
Metrics
3.0 miles in 28:33 work, 9:31/mi avg pace, 3:10 avg rest (walking)
397 cal, 154 avg HR, 174 max HR, 3:1 work to rest ratio

I think mile 3 was the longest feeling mile I’ve ever done. 96 degrees and fatigue from the previous 2 miles and 10s on squats from 2 days earlier = Oof.

1739

CHIMERA

CYCLE 2 - WEEK 5
SUNDAY MORNING - HARD CONDITIONING

Saturday was a throwaway accessory day with a couple of sets of inverted rows, 90 deg hypers (figuring it out via plyo boxes), and 100 lb KB swings. Not worth logging.

Track Running - 400m Repeats
6 x 400m plus 1 warm-up and 1 cool-down
Working Sets:
Run 1 - 1:24
Run 2 - 1:15 - Baseline PR
Run 3 - 1:25
Run 4 - 1:24
Run 5 - 1:28
Run 6 - 1:28
Metrics
1.5 miles in 8:24 work, 5:36/mi avg pace, 7:10 avg rest (walking + sitting)
761 cal, 154 avg HR, 182 max HR, 1:5 work to rest ratio

Goal for today was keeping each lap at <90 sec and that was achieved. I went for a harder 400m to set a goal from it. Getting 75 sec here makes me think 60 sec is a doable, but difficult, goal to aim for.

SUNDAY 1-HOUR LATER - LOWER HYPERTROPHY

A1 | Close Stance Hatfield Squat w/ Belt/Oly Shoes
8x380
3x8x400 - Focused on keeping the knees forward throughout for quad emphasis

A2 | Cable Seated Leg Curl
2x15/15x35
2x12/12x42.5

B1 | Kickstand Landmine RDL
2x10/10x135

B2 | Cable Seated Leg Extension
2x15/15x42.5

Plank w/ Anterior Hip Drop
3x10xBW - All ending around failure

The track work and this workout together was a lot of work in a few hours, but it was fun. I’ve shifted days around again based on what I was experiencing. I’m putting some different foci on halves of the week and individual workouts based on the different “loads” (neural load, orthopedic load, and the classic volume load).

Effectively, the idea is to have my primary bench day and primary lower day (alternating focus for squats/deadlifts) in the first few days of the week with a high neural/orthopedic load while the conditioning will be on the lower end of those loads. The second half of the week will flip that around. I’ve figured my training can be summed into a few internal ideas: Aggression, tension, and energy. Aggression for strength/power, tension for hypertrophy/control, and energy for conditioning. If I stack too many things that require aggression, things get shitty. And if I stack too much neural/orthopedic load from conditioning with days that require aggression (which generally also have a high neural/orthopedic load) things also get shitty.

I’ll lay out everything if it works well.

1740

CHIMERA

CYCLE 2 - WEEK 6
MONDAY EVENING - PRIMARY UPPER

Warmed up with a few 8 ct eccentric + concentric push-ups followed by single arm med ball throws

A1 | Bench w Bands - Dbl Minis (+75)
3x185+75
3x205+75
6x3x225+75

A2 | Cable Crossover Rear Fly
5x10x25s

B1 | Braced Cable High Row
10/10x70
2x12/12x70

B2 | Pike Push Up
6, 8, 8 x BW - Using plyo boxes, these are practically beyond full depth OHP w/ BW

C1 | Lying KB Triceps Extension
20x44
2x12x62

C2 | DB Curls - Myo-Rep Match Sets
20 x 25s
14+4+2 x 25s
10+6+4 x 25s

Power focused primary day here. All went well, not a ton to note. The primary days are my “aggression” focused days and it was fun.

TUESDAY MORNING - LIGHT CONDITIONING

Air Bike
30 mins LISS
Metrics
15.8 mi, 272/317 cal (Bike/Watch), 131 avg HR, 142 max HR

Getting easier to do this ride. Good Zone 2 work.

WEDNESDAY EVENING - PRIMARY LOWER

Warmed up with some loaded hip airplanes and KB swings

Conventional Deadlift w/ Belt/Straps
2x545 @ RPE 10 - Wayyy harder than expected
3x4x495

2-Ct Paused Squat w/ Chains (+75) - Flats/Belt
5x3x365+75

Metcon - 4 Rounds for Time
A1 | Alternating KB Clean
6/6x62
A2 | 20-Inch Step Up w/ Med Ball
10/10x25
A3 | KB Swing
15x62
A4 | Cable Row to Press Rotation
10/10x50
Done in 17:50

This one was tough. I was not feeling strong at all on deadlifts, but the warm-up 495 felt good finally so I went for 545 and it was rough. Backdown sets got better, but had some shifting/twisting issues and the low back was getting annoyed with me. Wanted a 4th set, but I stuck with the smarter option and moved on.

Squats actually felt pretty strong and I had no low back feelings at all. I don’t know if I’ve ever done a longer paused squat, but having that extra moment is a lot harder. I’ll probably work that style in more often and see what it gets me.

Metcon added to the roster on this day for conditioning with another mode. It was hard, but fun. This is a structured idea to match my aggression, tension, energy concepts in a way that flow well through the week. Still testing.

THURSDAY MORNING - MODERATE CONDITIONING

Running
4.0 total miles via 0.5 mi, 2 x 1.0 mi, 3 x 0.5 mi with 2-2.5 min rests each
Metrics
35:30 of work and 12:00 rest, 9:15/mi avg pace, 160 avg HR, 177 max HR (data excludes rest periods)

Watch was set to 1 mile laps and I forgot to pause for the rest period after the warm-up half mile, so this is a little off for the pacing data. Regardless, this was a good bit of volume density for me. Started this about 13 hours after finishing the primary lower workout above. I thought I was going to be pretty wrecked for it, especially the low back. But it was totally fine. Good sign for this new scheme, but of course we’ll see as the weeks progress.

THURSDAY EVENING - ACCESSORIES

A1 | Seated Cable Leg Curl
15/15x25
2x15/15x35

A2 | Spine Mobility w/ Med Ball
3x1:00x25 - Various positions, seated and standing, CARs and such

B1 | Seated Cable Hip ER
2x12/12x25

B2 | Seated Cable Hip IR
2x12/12x25

Blackburn Shoulder Complex
2x1:30

This day is going to continue to be adjusted and tested pretty heavily until I feel like it’s been used appropriately. I like it for a chance to have weighted mobility in areas I neglect (like isolated hip rotation), and general variability and resilience training. But I also like it for a chance for hypertrophy work that is otherwise not done during the week or I want more of. So overall that’s pretty much what I aimed to mix together here.