TCam's Log - The Road to Elite

Training Training Logs
1761

CHIMERA

WEEK X - SUNDAY AFTERNOON - DEADLIFT POWER

Sumo Deadlift w/ Bands
6x3x315+100 - Dbl Monster Minis

A1 | Bulgarian Split Squat
1x8x62
2x8x108

A2 | Bulgarian Split Squat Jump
3x5/5xBW - Full depth and pulling hip up into flexion while in air

Chest Supported Cable Row
3x8x160

KB Leg Extension
2x15/15x44 - Not worth the set up, I was on an incline bench, leaned back holding straps to keep me up to get any good tension at the bottom lol

Kneeling Cable Ab Pulldown
2x15x70

Back to sumo work to keep the skill and balance the lumbar loading. Iā€™ll be alternating sumo and conventional each week, then see if convention eventually gets strong and comfortable again.

BSS jumps were fun. Going to keep finding spots for jumping and athletic things.

Actual new cycle starts tomorrow.

1762

CHIMERA

CYCLE 1 - MESO 1 - WEEK A
MONDAY MORNING - HIIT + LOWER ACCESSORIES

Air Bike
8 rounds - 25-30 sec sprint, 3 minutes off
Metrics: 3.4 mi, 161 cal (bike), 279 cal (watch), 131 avg HR, 153 max HR

A1 | Hyperextension (90 Deg)
20xBW+44
15xBW+44

A2 | Standing Cable Rotation
2x8/8x35

A3 | Cable Seated Hip Abduction
2x8/8x35 - Lengthened position into adduction / IR

B1 | Cable Standing Hip Adduction
2x12/12x35

B2 | Calf Raise Isometric
3x5 - 5 sec holds

MONDAY EVENING - UPPER // REPS

Feet-Up Paused Bench Press
2x8x275
1x6x275
2x6x245

DB Rear Delt Fly Sequence
1x25
3x20 - Partials by the end of each

A1 | DB Single-Arm Row
2x10/10x100

A2 | Cable Triceps Pushdown
3x10x70

B1 | Landmine Reverse Grip Row
3x12-15x25

B2 | Landmine Biceps Curl
3x12-15x25

Alright new cycle started. Iā€™m working on a 21-day mesocycle with normal 7-day microcycles for now. I have 10 training sessions per week and 0 full rest days. Iā€™m treating the next 6 weeks or so as a test for this style and see if the Cube lifting variance plus spreading out accessories and running intensities allows for good enough recovery. If not, then Iā€™ll likely simply spread the microcycles out to 10-11 days and have about 1 month long mesocycles.

Day 1 went well overall. HIIT was a bit much since I just did my last lower body day on Sunday. The issue with using the air bike is that high-effort sprinting means the difficulty goes way up with the fan resistance. Not sure yet how I want to manage that and still do HIIT. I may just treat that block as very quick high efforts of 10-20 sec or some lower effort level thatā€™s more sustainable. Either way, that block isnā€™t meant to blow out my legs for the week immediately.

Been dealing with some left triceps pain the last couple of weeks, so being a bit tentative on pushing hard on bench variations. But Iā€™m happy with what I got here. Strength endurance is down, but itā€™ll come back up shortly.

1763

CHIMERA

CYCLE 1 - MESO 1 - WEEK A
TUESDAY EVENING - CONDITIONING // LISS

Air Bike
30 minutes LISS, mostly legs-only
Metrics
15 miles, 107 avg HR, 120 max HR, 235 bike cals

WEDNESDAY MORNING - UPPER // ACCESSORIES

A1 | Facepull
3x15x35

A2 | Cable Rear Delt Fly
3x12x35 - Bilateral, pulling 2 straps apart from one anchor

A3 | Single Arm Landmine Curl
3x10x25

B1 | Barbell Wrist Roller
2x15/15x62 - For both extension/flexion, about 15 reps per hand to get to the top

B2 | Incline Hammer Curl
16x25s
13x25s

C1 | Cable Lateral Raise
2x10/10x17.5

C2 | Lying Pec Opener
2 x 60 sec x 5s

WEDNESDAY EVENING - LOWER // HEAVY

Reverse Band Squat
1x3x365-25
1x3x405-25

Reverse Band Paused Squat
3x3x365

Paused RDL
3x8x315 - Beltless, straps

Suspension Leg Curl
1x12
2x10

Weighted Calf Jump
2x15x60 - SSB, pausing at landing and then at bottom prior to next rep

Lateral Hyperextension (90-Deg)
2x10/10xBW

Iā€™ve been dealing with excessive left adductor soreness for the past couple of days, so I wasnā€™t super confident on squatting. It felt heavy, as expected while getting the low back back into the groove. Need to spend more time at the bottom and getting comfortable there again.

Overall a good workout regardless. Low back is feeling fine the next day, so glad to be over the hump of whatever that was.

THURSDAY MORNING - LOWER // ACCESSORIES

A1 | Weighted Hip Airplane
2x8/8x44

A2 | Hip CARs
2x5/5

A3 | Spine CARs
2x5

A4 | Half-Kneeling Windmill
2x8/8x44

B1 | Sissy Squat
2x12xBW

B2 | Incline Lying Leg Raise
2x12xBW

THURSDAY EVENING - CONDITIONING // MODERATE

Outdoor Running
4.00 miles in 37:42 - Furthest Iā€™ve ever run by 0.9 miles
Metrics
9:25 avg pace, 9:06 best mile, 159 avg HR, 173 max HR, 627 cal

First ever true moderate effort long (for me) run. This was a practice in discipline and experiencing what it feels like to be able to aerobically continue indefinitely. When I stopped running though, it felt like my hips and calves were jello lol.

SATURDAY MORNING - UPPER // SUPPORT

A1 | Deficit Banded Push Up
5x12xBW+Light Band

A2 | Single-Arm Lat Pulldown
10/10x70
3x8/8x85

B1 | KB Lateral High Pull
1x12/12x44
2x12/12x62

B2 | Cable Triceps Pushdown
3x12-15x42.5 - Using bandles

DB Spider Curl
2x20x25s

DB Facepull
2x20x25s

SUNDAY MORNING - DEADLIFT // POWER

A1 | Beltless Sumo Deadlift w/ Bands
6x3x315+100 - Dbl Monster Minis

A2 | Kneeling Cable Ab Pulldown
15x70
3x8x110 - Need to anchor myself somehow, because I couldnā€™t keep myself on the ground very well

Seated Cable Mid-Row
8x160
2x10x160 - GIF below for your pleasure

20241020_110211_1

Kept this simple as we were about to go run faster intervals right after this.

SUNDAY MORNING - CONDITIONING // MODERATE

Outdoor Running
5x400m - Started off feeling good, but on the 3rd one my left hamstring give me some signals that it wasnā€™t going to do this, so I slowed it down considerably and just tried to work on my stride. 5th one I got more signals from it, so cut it there.

Best one was 5:59 pace, not worried about logging metrics otherwise.

Disappointing end to the week, but this was the first faster runs Iā€™ve done since straining that hammy a couple of months ago. I clearly need to work on actually striding and gaining capacity before producing force in that ROM.

Week 1 in the books. Iā€™m already thinking that I need to spread this out more, not for recovery necessarily, but for freedom to adjust. Iā€™ve been thinking about going with an asynchronous style for a while, where Iā€™m just doing the next day when I feel prepared to instead of forcing a specific day of the week for no good reason. Especially now that Iā€™m in the home gym. Like Friday was meant to be the upper support day, but it wasnā€™t a good day for lifting, so I just pushed it back. I think the deadlift and running together wasnā€™t great for the hamstring potentially.

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1764

CHIMERA

CYCLE 1 - MESO 1 - WEEK B
MONDAY EVENING - UPPER // POWER

A1 | Paused Bench Press w/ Bands
6x3x185+80

A2 | Pull Up
6x5xBW - Dead hang. Alternating pronated wide grip and Angles90 handles neutral grip

B1 | DB Preacher Curl
4x10/10x25 - Alternating sets of hammer and supinated

B2 | Cable Overhead Triceps - Back Supported
20, 18, 20 x 40

C1 | Cable Rear Delt Row
25x80
18x80

C2 | Barbell Wrist Curl
2x33x45

Leftā€¦ arm (?) is still bothersome. Hurts with both triceps and biceps loading. Itā€™s pinpointed to the brachialis between the 2, so I assume thatā€™s involved, but Iā€™m not sure why bench would bother it, if thatā€™s all it was. Regardless, Iā€™m just being somewhat cautious with it around pressing for now. Things are still moving well.

TUESDAY MORNING - CONDITIONING // MODERATE

Air Bike - MISS w/ Surges
Repeated 3 min at 200-250 watts + 30 sec at 400-450 watts for 31 min total
Metrics
16.7 miles, 143 avg HR, 158 max HR, 318 cal (bike)

Goal was alternating 60% and 85% effort, but Iā€™m not a great judge of that for conditioning work. Relatively easy session here.

1765

CHIMERA

CYCLE 1 - MESO 1 - WEEK B
WEDNESDAY MORNING - CONDITIONING // LIGHT

Air Bike - LISS
30 minutes mixed arms/legs
14.6 miles
Metrics
214 cal, 113 avg HR, 128 max HR

WEDNESDAY EVENING - LOWER // REPS

SSB Squat w/ Oly Shoes/Belt
2x7x380 @ RPE 9,10

A1 | Paused Hatfield Split Squat
2x10/10x240 - Beltless

A2 | Standing Weighted Calf Raise
12x240
15x240
20x240

B1 | Cable Lying Leg Curl
3x12/12x25

B2 | RDL - Romanian Deadlift
3x10x225

Cable Side Bend
2x10/10x42.5 - Standing away from machine, with hips anchored, getting more stability and force out of it

Good session. Felt good to get a couple of hard sets of squats in. 10RM PR is 406, so Iā€™d like to beat that with this variety of SSB that requires more upper back positional resilience. Last couple of reps on both sets today got me collapsed on the concentric.

1766

CHIMERA

CYCLE 1 - MESO 1 - WEEK B
THURSDAY EVENING - CONDITIONING // MODERATE

Outdoor Running - 1.5 Mile Repeats
Run 1: 14:00 (with 20 sec Goose poop stoppage), 9:17 avg pace
Rest: 7:25
Run 2: 12:22, 8:14 avg pace
Metrics
3 mi total, 8:45 avg pace, 162 avg HR, 180 max HR, 603 cal

This was the first time doing such a long repeat and it wasnā€™t easy on the second one. Legs were fatigued from the training yesterday. Which is probably just the state Iā€™ll be running in normally anyway, so whatever. Likely need to adopt a rhythm of prep/recovery for the legs. Always been a minimalist when it comes to that, but thatā€™s easy when you only train 4 days per week and itā€™s all static lifting. Turns out, stacking locomotion is hard on the system. Who knew.

Btw, Goose is my dog, not a literal goose.

1767

CHIMERA

CYCLE 1 - MESO 1 - WEEK B
SATURDAY EVENING - UPPER // SECONDARY

A1 | Incline Spoto Press - 45 Deg
3x8x185 - Still dealing with left triceps/whatever pain, so not pushing for anything special here

A2 | DB Incline Curl
3x15x25s - Also hurts the same arm area lol

B1 | Single-Arm Cable Low Row
2x12/12x80 - Standing, chest-supported, low angle for upper back

B2 | Band Triceps Extension
3x15/15xMonster Mini - Positioned for getting into full elbow flexion with tension. More for rehabbing than anything

C1 | Cable Upright Row
2x15x35

C2 | Barbell Push Up
2x12xBW - Just messing around for more triceps rehab

I donā€™t know if Iā€™ve ever done incline for Spoto, but it felt pretty good. No increase in pain in the arm over time so far, itā€™s just sticking around. Going to be conservative with any pressing, but Iā€™m also no avoiding it. Need to probably focus some direct rehab effort to that and the left shoulder though.

Renaming the ā€œaccessoryā€ days to ā€œsupportā€ days and focusing more on things like rehab, prehab, mobility, and joint isolation stuff on those days.

SUNDAY AFTERNOON - DEADLIFT // HEAVY

Reverse Band Sumo Deadlift w/ Belt/Straps
4x3x495 - 40 lbs off bottom, 0 lbs off lockout
1x3x545 - Same

A1 | Single-Leg Squat Off Box w/ Arm Support
3x12/12xBW+32 - See note below

A2 | Vertical Inverted Row
3x8, 7, 7xBW - Paused at top and bottom, with 3 ct eccentrics

B1 | Cable Leg Extension
2x12/12x70

B2 | Anterior Plank Dip
3x10

Squat exercise is effectively a pistol squat to full depth, but the non-working leg isnā€™t in front. So sort of a skater squat but vertical and to full knee flexion, allowed by the fact that Iā€™m holding onto a rack with my hand.

This was the first time deadlifting heavy since Aug 7 right before I strained my hamstring and I hadnā€™t been doing sumo work recently either. I wasnā€™t expecting this to be amazing or anything, so Iā€™m happy with how this went. The way I reverse band things provides significantly less assistance through the entire ROM than the traditional setup too. So itā€™s effectively just a small boost off the floor and quickly loses tension.

1768

CHIMERA

CYCLE 1 - MESO 1 - WEEK C
MONDAY EVENING - HIIT + LOWER // SUPPORT

Air Bike
5 min warm-up
10 Rounds - 15 sec sprint at 700+ watts + 1 min easy at 150 watts
3 min cool down
Metrics
9.5 miles, 177 cal, 116 avg HR, 138 max HR

A1 | Weighted Hip Airplane
2x8/8x44

A2 | Zercher Jefferson Curl
2x8x95

B1 | Standing Weighted Calf Raise - Unilateral + Bilateral
2 x 10/10+15 x BW
2 x 10/10+15 x BW+25

B2 | Band Wood Chopper
2x8/8 - Light Band

This is basically what I want out of these secondary sessions. Good work, not overly taxing nor under-ly taxing. Although weighted hip airplanes are hard as shit and take an almost entirely worthless exercise outside of balance work (unsupported hip airplanes) and makes them much better by adding hand support and intensity for really specific joint strengthening.

1769

CHIMERA

CYCLE 1 - MESO 1 - WEEK C
WEDNESDAY EVENING - LOWER // POWER

Paused High Bar Squat
3x2x365 - First set beltless, then added belt
2x6x315 - Beltless

A1 | Hang Clean High Pull
3x8x135

A2 | Bent Over Power Row
3x10x135

Went for a true high bar position here and it was rough on the traps lol. Iā€™ve tried it a handful of times and itā€™s always brutal, but Iā€™d like to actually have it in my toolbox. So, like hook grip, I just need to do it and get more resilient to the pressure. Just weird feeling my traps getting crushed to the point of the bar touching my AC joints.

So, 365 was a heavier weight for me today, mostly because of that discomfort, but itā€™s also just a difficult variation for me to maintain my upper back position. Another reason to get better at it.

The rest was light, but just practicing some high pulls and such. I still want to get some Oly lifting going, so Iā€™ll start incorporating more practice.

FRIDAY EVENING - UPPER // HEAVY

A1 | Paused Bench
3x3x275
2x10x225

A2 | Single-Arm Lat Pulldown
3x10/10x70

B1 | Barbell Skullcrusher - Paused/Slow Eccentric
25, 18, 15 x 45

B2 | Zottman Curl
15, 13, 12 x 25s

Band Lateral Raise
20/20xMini
2x15/15xMini

Not really ā€œheavyā€, just what the slot was. I let this week fall apart by neglecting both lifting and cardio partially. Partially laziness, partially on purpose. My calf has been feeling iffy this week, and Iā€™m going to Park City next week, so I decided against running with all the hiking Iā€™ll be doing. The left triceps/arm thing is feeling a little better with less lifting as well though, so the next week of not lifting should help as well. May or may not try to find a gym though.

SATURDAY MORNING - DEADLIFT REPS

Conventional Deadlift w/ Belt/Straps - Stiff Bar
4x6x405

SSB Squat - Beltless/Flats
10x2x330 - EMOM

Finishing out writing this log from Park City 5 days later. I donā€™t remember the rest of this. Deadlift still feels weak. Definitely going to implement more reps, stiff bar, low pauses, and deficits to try to get comfortable in the bottom position again.

EMOM squats are difficult.

1770

CHIMERA

CYCLE 1 - MESO 2 - MICRO A
MONDAY EVENING - UPPER SUPPORT

A1 | Cable Lateral Raise
15/15x15
15/15x15
12/12x15
10/10x15
8/8x15
8/8x15
6/6x15

A2 | DB Incline Curl
15x25s
15x25s
12x25s
10x25s
8/8x25s
8/8x25s
6x25s

B1 | Cable Chest Press
3x20x30s

B2 | DB Rear Delt Fly
3x20x25s

C1 | Band Lateral Raise
1x20/20xMini Band
1x15/15xMini Band

C2 | DB Wrist Curl
2x10/10x25

C3 | KB Wrist Extension
2x15xKB+5 - Homemade KB, so itā€™s just steel piping with a T-handle and a 5 lb plate on the end

Decided to shift workouts around for the first session back after 8 days off. Writing this a couple of days later and my pecs, biceps, and delts are rather sore lol. I did the first super set as clusters basically, resting none between A1 and A2 and only 20 sec until the next set. Was fun.

Also, I am moving the ā€œWeekā€ style to ā€œMicroā€ because Iā€™m shifting from the 7-day microcycle to the 10-day microcycle with the goal of getting in the 10 workouts within those 10 days, using a few two-a-days mixed in to allow for full rest days elsewhere.

TUESDAY EVENING - HIIT + LOWER SUPPORT

Air Bike
5 rounds: 2:30 light + 30 sec ramps (10 sec increasing efforts up to 900+ watts)
2:30 cool down
Metrics:
8.5 mi in 17:30, 126 avg HR, 149 max HR, 167 cal (bike)

Weighted Hip Airplane
2x10/10x44

Goblet Squat w/ Yielding Isometrics
2x10x44 - Bottom half isometrics, paused at bottom for 1 ct and middle for 5 ct

A1 | Seated Cable Jefferson Curl
2x10x50

A2 | GHR Sit-Up
2x10xBW

Plyometrics - Light Tier
1x25/25 - Leg exchanges, front foot on platform ledge
2x25/25 - Repeated unilateral, no exchanges

Significantly less muscular fatigue focused than the upper support day, since Wednesday is my primary squat day for this microcycle. I liked this version of HIIT, where I have the opportunity to ramp up, rather than just going as hard as possible immediately, which seems to cause more tweaks and fatigue. Also, if I go as hard as possible for 30 sec, the average watt output is likely the same as ramping low-to-high, since thereā€™s going to be a natural high-to-low drop off as I immediately fatigue. So.. safer, more fun, basically the same thing = better to me.

Going to dive into more plyometrics for armor building, landing/reflex capacity, locomotion, etc. Iā€™ll be using whatever I can gather from
Matt McInnes Watson, as he seems to have the best stuff in his Plus Plyos system. Need to get the calves/quads/hams and their respective tendons more resilient for running, sprinting, and jumping, if I want to make this training system about athleticism as well as being big, strong, and conditioned.

1771

CHIMERA

CYCLE 1 - MESO 2 - MICRO A
WEDNESDAY EVENING - SQUAT // HEAVY

Plyometrics - Deep Tier Yielding
2x15 - Forward progressing squat plyo

Squat w/ Chains
2x3x405+75

Paused Squat
2x3x405

Snatch Grip RDL
4x8x315 - Beltless

KB Side Bend
3x12/12x62 - Various angles

In Matt Watsonā€™s plyo categorization, the deep tier is in reference to getting into deep joint positions, like a full squat, and the yielding qualifier is basically accepting force as opposed to reacting to it (like with a traditionally very quick ground contact back into the air). So I was in a full squat position and hopping out of it just a bit to slightly above parallel. Basically like this.

Now.. this is either an incredible squat prep movement or Iā€™m just very well rested. But these squats were the best theyā€™ve felt in months in positional control, pain, and confidence in producing force. And my knees were aching every time I got up throughout the day before this, then they were totally fine. The actual strength isnā€™t currently at PR levels, but thatā€™s not going to magically be there obviously.

Will continue testing.

1772

CHIMERA

CYCLE 1 - MESO 2 - MICRO A
THURSDAY EVENING - CONDITIONING // MODERATE

Outdoor Running - Intervals
12 rounds of 90 sec runs + 45 sec walks
18:00 work / 27:00 total
Metrics
2.28 mi running, 2.74 mi total, 7:54 avg running pace, 167 avg HR, 182 max HR

Preceded by 0.5 mi warm-up, not included in metrics. I thought running would feel a lot worse after the time off, but the fitness stuck around apparently. Kept the effort moderate, as intended, and it was totally doable. Started getting effortful around round 7, but was feeling recovered enough in 45 sec until about round 10. This was a fun scheme that I can progress with the work:rest ratios, effort, or just let it be and see if the metrics improve.

FRIDAY EVENING - UPPER // REPS

A1 | Low Incline Bench Press
1x8x225
3x8x255
2x8x225
Weakest a bench variation as felt in a long time, these were all hard

A2 | Seated Cable Row - Mid Row - Wide Pronated Grip
1x12x160
3x10x160

B1 | Landmine Biceps Curl
3x8/8xBar+25

B2 | Cable Overhead Triceps Pushdown
3x15x50 - Seated, high-anchored cable makes it a pushdown rather than an overhead extension

C1 | Cable Rear Delt Fly
2x20/20x15 - Cross-body lengthened bias, all sets ending with partials

C2 | Band Barbell Wrist Roller
2 x 0:45 x Monster Mini - Band tension only, took it to max effort and just released and re-rolled the top 8 turns or so for time

In STARK contrast to the squats the other day, bench was much harder than itā€™s been in years lol. Like literally felt weaker than I think I have in over a decade. I had mild shoulder discomfort, but nothing that should make it that difficult. I donā€™t know what it was, but I had to lock in to get through it.

SUNDAY AFTERNOON - CONDITIONING // HARD

Outdoor Running
0.5 mi warm-up (not included in metrics)
3 rounds x 8 min Fartlek runs at 2+2+2+2 min alternating easy and hard efforts
Round 1 - 1.00 mi
Round 2 - 0.94 mi
Round 3 - 0.91 mi
Rests: 2 min walk after round 1 and 3 min walk after round 2
Metrics
2.84 mi running, 8:28 avg pace, 554 cal, 169 avg HR, 184 max HR

This was rather difficult. Fartlek running is 1) Funnily named and 2) A method of pace play running alternating efforts/paces with recovery running included as opposed to full intervals of stopping/resting. Itā€™s usually not as structured as I did with the 2 min bouts, but Iā€™m not advanced enough to just play around with effort and not accidentally kill myself with too much too soon in the workout.

The ā€œrecoveryā€ portions for me were definitely not real recovery, it was just me trying to survive and then try to survive again at a faster pace lol.

MONDAY EVENING - UPPER // SECONDARY

Standing OHP w/ Bands
6x6x95+Mini (+35)
4x3x95+Mini (+35)
EMOM, cut reps once it was clear I wouldnā€™t be able to do another 6 under control

A1 | Single-Arm Lat Pulldown
3x12/12x60

A2 | Slow Eccentric Deficit Push-Up
3x3xBW - 20-count eccentric

Cable Triceps Pushdown
3x12-15x50 - Wide grip with lat pulldown bar

B1 | Seated DB Clean
2x20x25s

B2 | Incline Cable Curl
2x12/12x25

Decent workout here. I liked the lighter but banded OHP for this density work. Maybe Iā€™ll shoot for progressing toward 10x6 on that, provided my shoulder is alright with it.

Added in those 20-count eccentric push-ups for the ongoing shoulder issue and the next day I donā€™t feel much at all in it. Going to keep those up for a few weeks and report back.

1773

CHIMERA

CYCLE 1 - MESO 2 - MICRO A
TUESDAY EVENING - DEADLIFT // POWER

Plyometrics
3x20 - Deep tier yielding, bottom of wide stance squat, static
3x5 - Deep tier overcoming, repeated vertical jump

Sumo Deadlift w/ Bands
4x2+2x405+170 (Dbl Lights) - 30 sec rest clusters

A1 | Beltless SSB Squats
2x5x290 - Paused SSB Front Squat
2x12x290 - Super close stance, paused Hatfield

A2 | Bent Over Row
2x10x225 - Clean grip
2x10x225 - Snatch grip

Kneeling Cable Ab Pulldown
20x50
15x70

This one got me feeling like puking by the end of the SSB / rows. Lots of upper back strain / axial loading or something got to me. Deadlift lockout was heavier than Iā€™ve handled in a while, so thatā€™s probably part of it. But overall a good workout.

WEDNESDAY AFTERNOON - CONDITIONING // LIGHT

Lawn Mow:
1 x 2 hours

This concludes Micro A. I did not get in the 2nd lower support slot. It simply kept getting pushed back. Each microcycle is a learning opportunity for this free flowing schedule style.

1774

CHIMERA

CYCLE 1 - MESO 2 - MICRO B
THURSDAY EVENING - UPPER // POWER

A1 | Bench Press w/ Bands
6x3x185+90 (monster minis) - Controlled eccentric (about 2 sec)

A2 | Pull Up
5x6xBW - Angles90 grips, dead hang

B1 | Weighted Push-Up
2x15xBW+60 - Very controlled and constant tension

B2 | Concentration Hammer Curl
2x12/12x25

B3 | Band Barbell Wrist Roller
2x45 sec x Monster Mini - Band tension only, took it to max effort and just released and re-rolled the top 8 turns or so for time

C1 | DB Incline Curl
15x25s
10+3+2x25s - Myo-rep match

C2 | Cable Triceps Pushdown
15x50
2x12x70

Band Rear Delt Fly
2x15/15xMini Band - A lot of tension on the whole posterior shoulder here, not an afterthought exercise

Didnā€™t have a ton of pop on bench today. The left arm/triceps issue seems to be resolving, while the left shoulder continues to be intermittently unhappy to work hard. Good workout regardless. Iā€™m happy with the dead hang pull-ups.

SATURDAY AFTERNOON - SQUAT // REPS

Plyometrics - Deep Tier Yielding
1x15/15xBW - Split squat
2x15xBW - Normal squat

Squat w/ Belt/Flats
1x3x435
1x3x455 @ RPE 8
3x6x385

Snatch Grip RDL - Beltless
3x12x315

A1 | Suspension Leg Curl - Closed Chain
3x10xBW

A2 | KB Side Bend
3x15/15x62

Another instance of very solid squats following the deep yielding plyos. Or Iā€™m just riding a random wave of squat performance. Iā€™ve only been around this weight a handful of times over the last 6 months, but it moved casually.

Iā€™ve decided that Iā€™m going to work up to a ā€œheavyā€ set of 2-5 reps first before my rep and power daysā€™ primary slot. Since the mesocycle is 30 days long with 3 day variations, I would only get a heavy stimulus per lift once every 30 days on the ā€œheavyā€ day. Not going to force any progression on them. Whatever is there that day, Iā€™ll take. If Iā€™m not feeling it, I wonā€™t do it either. Goal is 2 per meso at least though.

1 Like
1775

CHIMERA

CYCLE 1 - MESO 2 - MICRO B
SUNDAY AFTERNOON - CONDITIONING // LIGHT

Air Bike - LISS
35:00
Metrics
18.4 miles, 133 avg HR, 150 max HR, 320 cal (bike)

Just a squarely Zone 2 ride.

MONDAY MORNING - MIXED // HIIT + LOWER SUPPORT

A1 | Bent Over Cable Twist
3x15/15x35

A2 | Jefferson Curl
3x15x45

A3 | Plyometrics - Light Tier
3x50 - Various (Notes below)

A4 | Sissy Squat Isometric
3x30 sec - Mid-range hold, hard

Air Bike
5 rounds: 2:30 light + 30-sec ramps per 10 sec at ~ 600 / 700 / 800 watts
Metrics
8.6 mi in 17:30, 146 avg HR, 163 max HR, 167 cal (bike)

Viewing the Lower Support portion of this day as an ā€œarmorā€ slot. Pretty self-explanatory on the general aim, but itā€™s going to be a lot like I did today: Mobility-focused lifting, reflexive / low force plyos (deep tier yielding and/or light tier), and isometrics. My standalone Lower Support day will be actual lifting accessories.

Plyos today: I mostly tried to load unilaterally with assistance from the other leg in the variations. Split stance, forward/backward, kickstand, that sort of stuff. I tried to do actual single leg hopping, but my right calf (which is the one I strained a couple of months ago) is significantly less happy to accept that force and stay stiff for reflexiveness. It just has more give and less springiness. Itā€™s also still just uncomfortable working alone.

One of the things Iā€™ve read as I get algorithm targeted with plyometrics info is that single leg hopping is a big deal. Something about jumping and landing on the same foot repeatedly is difficult and an important loading strategy.

Obviously something I need to work on for calf/Achilles resilience for running.

MONDAY EVENING - UPPER // SUPPORT

A1 | Cable Low Row
1x15x140 - Wide pronated grip
3x12x160 - Wide pronated grip

A2 | Double-Paused Deficit Push-Up
3x5xBW - 5ct pause at mid-range eccentric + 5 ct pause at bottom, yielding isometric applying force, not just hanging out

Band Hanging Shoulder Distraction
2x30 sec - Heavy bands, sinking full body weight into them, just like hanging from a straight bar, but sitting on the ground

B1 | Cable Lateral Y Raise
1x15x17.5
2x12x17.5

B2 | DB Biceps Curl
3x15x25s - 5 sec isometric at beginning of each 5 rep chunk

Lying Pec Opener
1x3 min - Various positions, PNF, isometrics with 5 lbs/hand

Upper Support is more like mixed bodybuilding and ā€œarmorā€ as noted above. Iā€™ll be playing with all of the support days until I feel like theyā€™re exactly what I need. But they may be more fluid than the primary days.

1776

CHIMERA

CYCLE 1 - MESO 2 - MICRO B
TUESDAY EVENING - CONDITIONING // MODERATE-HARD

Outdoor Running
Intervals of 0.25 mi runs + 90 sec walk-rests
8 Rounds:
1:48
1:54
1:46
1:47
1:51
1:47
1:47
1:45 (best)(6:59 pace)
Metrics:
2 mi in 14:25 working, 7:12 avg pace, 156 avg HR, 185 max HR, 415 cal

Preceded by 0.5 mi warm up. Really happy with how well I kept within a tight speed range without relying on my watch for it. I was able to get into the groove of forward lean and increased stride cadence several times too. Running economy :chart_increasing:

But the conditioning aspect here is big too. Over a 1:1 work to rest ratio for this speed is very good for me. Not to mention being able to maintain it all the way to the last round being the fastest. Cool :+1:

I did have my heavy deadlift set for Wednesday, but Iā€™m pushing that back in favor of a lower support day after doing these intervals lol.

WEDNESDAY EVENING - LOWER // SUPPORT

A1 | Seated Cable Leg Curl - Lengthened Position Emphasis
15/15x25
3x12/12x35

A2 | Bent Over Band TKE
4x12xDbl Monster Mini - Effectively a dynamic antagonist-assisted hamstring stretch, bent over to 90 deg hip flexion and hands braced against support

Bulgarian Split Squat
2x10/10xBW - 1+1/2 reps

Cable Hip Flexion
2x12/12x25

Single Leg BW Calf Raise
1x36/36xBW - Alternating 12s

Lengthened Crunch Over Med Ball
12xBW
10xBW+15
10xBW - These always kill my abs quickly

Decent. Only issue with my home gym is a lack of simple quad exercises like a leg press. When I donā€™t want to hold/load a weight on my back or set up the cable leg extension, I end up just doing something like the BW Bulgarians today. Theyā€™re hard, but probably arenā€™t really going to progress anything. Not a huge deal, this day isnā€™t for going hard as hell. Still got some general stimulus in the squat pattern.

THURSDAY MORNING - TURKEY // TROT

Outdoor Running
Unrecorded 0.5 mi warm-up
2 mi run - 8:35 + 8:28 = 17:03 (-1:17 PR :fire:)
Rest 5 min
0.5 mi cool down - 4:38
Metrics
2.5 mi in 26:01 total work, 170 avg HR, 183 max HR, 421 cal

First ever run on Thanksgiving. After 35 years, Iā€™m officially white af.

Legs felt heavy today though. I was thinking it would be a 5K, but I wasnā€™t able to get into any groove and I was just feeling it all over. Decided to prioritize recovery for deadlifts coming up instead of push through. Still got a solid PR for the 2-miler.

1777

CHIMERA

CYCLE 1 - MESO 2 - MICRO B
FRIDAY EVENING - UPPER // SECONDARY

Standing OHP w/ Bands
7x6x95+35 (Mini)
3x3x95+35 (Mini)
10-min EMOM, cut reps once it was clear I wouldnā€™t be able to do another 6 under control

A1 | Chest-Supported Cable Mid-Row
10, 12, 10 x 140

A2 | Slow Eccentric Deficit Push-Up
3x3xBW - 20-count eccentric

Cable Triceps Pushdown
3x12-15x60 - Wide grip with lat pulldown bar

B1 | Seated DB Clean
2x20x25s

B2 | Incline Cable Curl
12x30s
12x25s

Other than the row variation, this was an exact repeat of the previous Upper Secondary day. Switched the row slot to the mid-angle for this day from here on. Got an additional set of 6 in for the OHP EMOM over last time, plus small increase in weight for triceps and biceps.

Iā€™m going to make an effort to actually repeat workouts. Itā€™s easy to cross the line into too much variation when I have so many workouts and a fluid way of handling them. Need to make sure Iā€™m actually progressing things purposefully. The whole point of what Iā€™m doing is to make a system that is easy to follow, which should not include questioning whether or not Iā€™m improving lol

Next day is heavy deadlifts and I was supposed to do it on Saturday to round out Micro B, but my friend asked me to come lift with him Sunday, so Iā€™m pushing it to then and Micro C will start a day late (this doesnā€™t matter).

SUNDAY MORNING - DEADLIFT // HEAVY

Plyometrics - Deep Tier Yielding
2x15xBW - Bottom position squat

Sumo Deadlift w/ Belt/Straps
1x545
1x585
3x605 - 1 lb off a match PR. Video here

Paused Sumo Deadlift w/ Belt/Straps
3x3x495

Hatfield Split Squat
8/8x230
2x8/8x280

Cable Low Row
8x120
12x100

Kneeling Cable Ab Pulldown
15x80
2x15x95

I donā€™t remember the last time I pulled 600+ but itā€™s been a minute. Looking backā€¦ actually itā€™s been since Nov 2023 since Iā€™ve even pulled 585 or more (and I think 545 may have been it since then). Interesting. Another instance of the deep tier plyo warm-up and good things following. But this was in a different setting with people cheering me on, so confounding variable there for sure.

First rep of 605 pulled me forward and I felt like I was going to fall over, but I got myself shifted back. Definitely made the whole set harder than it should have been. So Iā€™m actually really happy with that fact, to be pulling a virtual match PR at will despite a misgroove and not being able to focus on deadlift for a few months.

1778

CHIMERA

CYCLE 1 - MESO 2 - MICRO C
MONDAY EVENING - CONDITIONING // LIGHT

Air Bike
15.1 mi - 30 min - Metrics: 115 avg HR, 133 max HR, 239 cal

A1 | Hip CARs
3x5/5xBW

A2 | Standing Cable Twist
3x15/15x25

Plyometrics - Light Tier
3x50xBW - Mostly single leg supported with hands, various angles

Easy bike ride for recovery mostly. Regressed the single-leg plyos to assist the right side through holding onto a support and it felt better. Not surprisingly, my right calf felt it, but my left Achilles felt it (barely) and the left calf did nothing. We want the leftā€™s experience, because these light tier plyos are meant to be reflexive (i.e. theyā€™re happening mostly at the tendon elasticity/stiffness level or at least the timing is tendon first). From what Iā€™ve seen, calf strains in running happen in part due to mistimed loading of the tendon/muscle rhythm (and of course too much load too soon relative to current capacity). Seems thatā€™s what my right calf did and itā€™s still in that pattern. Hence me doing these light tier plyos to relearn that stiffness and timing.

TUESDAY EVENING - UPPER // SUPPORT

A1 | Standing Low Angle Cable Row
2x15x90
1x12x90

A2 | Barbell Wrist Roller
3x10/10xLight Band - Done for reps, not hand-over-hand rolling, tensioned until it was difficult for 10 reps per set

B1 | Cable Lateral Raise
18/18x15
15/15x15
13/13x15

B2 | DB Incline Curl
15/15x25s - Lower incline (30 deg) made these rough
13/13x25s
12/12x25s

Lying Pec Opener
1x3 min

Swapped heavy bench for this day. I was still feeling systemically fatigued from deadlift. This is why Iā€™m doing this model, so I can just move things around as needed based on what Iā€™m feeling I can handle. So far itā€™s working well and feels smarter than any forced static model. Weā€™ll see how actually progression goes.

1779

CHIMERA

CYCLE 1 - MESO 2 - MICRO C
WEDNESDAY EVENING - ADDUCTOR // INJURY

This is the dumbest shit lol. Literally strained my left adductor while doing my general warm-up for squats. I did a quick mile on the air bike, moved my hips around a bit, then I did a set of my deep tier plyo squats. Did a set of the split squat variation on the right side. Not intense, itā€™s literally just this. Then 3-4 reps into the left side, I felt it strain. Knew immediately and stopped.

Really caught off guard by this one. Iā€™m assuming the heavy deadlifts had something to do with it. In hindsight, my Hatfield split squats that day were much harder on the left side, but no reason to think there was potential for injury. Itā€™s just funny mindfully easing into a session and getting injured by it :skull:

So, no running or real lower body work for a few weeks as I rehab this thing. Silver lining is that if it was ready to strain from this, it could have been much worse if I actually got to squatting.

I went ahead and did a couple of rehab things for it right after. Floss banded it and lightly moved, and did split squat 30 second isometrics with support. Otherwise I was over the idea of working out around it lol.

SATURDAY AFTERNOON - UPPER // HEAVY

Paused Bench Press
1x3x315 @ RPE 7.5
2x2x335 @ RPE 9.5
2x4x315 @ RPE 9.5

A1 | Single-Arm Lat Pulldown
2x8/8x75

A2 | Barbell Wrist Roller
2x10/10x44 - Hanging KB

Weighted Push-Ups
2x20xBW+45

B1 | DB Preacher Curl
3x15/15x25 - Myo-rep matches

B2 | Cable Overhead Triceps Extension
3x15-20x37.5

Based on the 315 warm-up, I thought Iā€™d do a few sets of 4x335. Nope. Super hard today. Oh well. Likely need to bench more often than every 10 days. So that secondary upper day should include bench somewhere. I just donā€™t think OHP alone is enough.

SUNDAY AFTERNOON - LOWER // SUPPORT

90-Deg Hyperextension
20xBW
2x15xBW+50

Cable Side Bend
2x12/12x37.5

Otherwise I just messed around with some stuff feeling out the adductor. Itā€™s pretty much pain free in normal daily movements, but I did feel it slightly when I squatted the SSB with heels elevated. This was a very minor strain, but the rest of the year will be scattered training, so no reason to rush back into anything.

1780

CHIMERA

CYCLE 1 - MESO 2 - MICRO C

Incline Pin Press
4x6x185 - 1 inch off chest, 45Ā° incline. Lots of bilateral anterior shoulder pain today

Plate Curl Hold
3 x 60 sec x 45 - For shoulders/biceps tendons

Band Pushdown
3x10x2 Lights - Tensioned to be very heavy and barely making the 10s

Single-Arm Cable Fly
2x15/15x15 - Overhead / high angle

KB Rear Delt Fly
2x15/15x44 - Bent over, supported

Frustrating microcycle to say the least. Will continue adjusting as needed though.

Thought of the Micro: Just do what feels good enough to push hard on. Trust intuition. It doesnā€™t matter whatā€™s perfect if you donā€™t like doing it. A lengthened range biased rear delt fly may or may not be the ā€œbestā€, but I sure do like the feeling of trying hard with a heavy KB rear delt fly, even if itā€™s not lengthened biased (I truly donā€™t think it fucking matters tbh).