TCam's Log - The Road to Elite

Training Training Logs
1882

CHIMERA

CYCLE 2 - BLOCK B - MESO 2/3
MICRO C - SUNDAY AFTERNOON - CONDITIONING // HARD

Hill Running x Mixed Alactic-Glycolytic // Alactic Output + Extended Glycolytic Intervals
Warm-Up: Jog 0.66mi in 6:53 + Mixed Walk/Jog 220m to Sprint Hill + 184m Hill Run in 0:45 (9.3% Grade Avg)
Alactic Main Work - Hill Sprints (8 x 70m at 14% Grade w/ 2:00 Walk Down Rests)
1: 19.91 sec
2: 19.26 sec
3: 18.40 sec
4: 18.16 sec - Best
5: 18.18 sec
6: 18.48 sec
7: 18.98 sec
8: 18.89 sec
+7:00 Walk/Jog Recovery to Get Water from Car
Glycolytic Work - Hilly Runs (4 x ~500m)
(Done Between 2 Hills: Start in Valley at Flat/Slight Decline, Finish at Top, Rest-Walk Down to Near Bottom and Repeat in Opposite Direction)
1: 485m in 2:12 at 7.5% Peak Grade 7:37/mi +2:00 Rest
2: 527m in 2:43 at 14% Peak Grade 8:18/mi +3:45 Rest
3: 498m in 2:31 at 7.5% Peak Grade 8:07/mi +2:30 Rest
4: 498m in 2:41 at 14% Peak Grade 8:39/mi +2:00 Rest
Cool Down: 484m in 3:01 mixed small grade uphill and downhill
Metrics
3.03 mi total running in 28:37 work and ~33 min rest
152 avg HR, 179 max HR, 934 cal

Alright, this probably looks like a lot. Thatā€™s because it was. But basically, the main work was just 8 sprints and 4 runs. It was very hard overall, but effort per rep was reasonable. This began something like 27 hours from the end of the last workout with the squats, deadlifts, and eccentric overload leg curls. So it was probably not the smartest decision at 8 weeks post-strain, but I approached it knowing I wouldnā€™t be going all-out anyway and it was fine. Definitely felt my hamstrings and glutes getting fatigued throughout (they were dying during the uphill portions of the glycolytic runs), but no twinges.

That 14% grade is great/very hard for sprints. According to ChatGPTā€™s understanding of my questions, this was roughly equivalent to doing flat-ground sled sprints with anywhere from 55-80 lbs. Will do some <7 sec acceleration work there sometime soon, as I try to work into 90-100% effort. Today was ~80-85% again, just like the last hill workout.

Not sure how I want to fully reintroduce flat ground sprinting, but it probably includes standalone accelerations, fly-ins with like 20-10-20m at 80-95-80% effort, short ā€œflyā€ moments during normal runs, and strides. Itā€™ll be months before I do a pure flat-ground sprint workout. It was definitely dumb to do the workout I did when I injured myself without doing all of the work to earn the ability to sprint well.

1883

CHIMERA

CYCLE 2 - BLOCK B - MESO 2/3
MICRO C - TUESDAY EVENING - UPPER // REPS

Cable Facepull
2x20x45 + Shoulder CARs and a few slow ecc push-ups

A1 | Feet-Up Bench Press Clusters w/ 1:00 Rests
10+7 x 225
10+5 x 225
8+4 x 225
A2 | Seated Cable Mid-Row
2x12x140
10x140

B1 | Cable Rear Delt Fly
12/12x25
11/11x25
B2 | Cable Biceps Curl
16x50
15x50

Super low energy and strength day here. Probably just dug myself into some fatigue debt with the last 2 workouts. Right shoulder / biceps tendon randomly back to being painful too. Thought I was mostly past that, but just need to get back to working on it as I already was until a few weeks ago.

Low energy and pain = Zero power. Just worked with what I had and still got in some hard reps through clusters. Cut any supplemental pressing and direct triceps/pec work for the day.

THURSDAY EVENING - LOWER // ARMOR

PREP FLOW
P1 | Deep Tier Yielding Plyometrics - Bulgarian Split Squat
3x12/12xBW
P2 | Seated Vertical Jump
3x3

Landmine Reverse Lunge
3x6/6x135 - Big difficult, calling this one a landmark PR to work from

A1 | Suspension Leg Curl - Open Chain
12, 10+2, 9 - Hips up for reps listed, isometric portion felt compromising for the hamstrings, weak link exposed
A2 | Suspension Jack Knife
2x12

B1 | Suspension Hamstring Strides Isometric
3x0:20/0:20 - Made this one up today, front foot in suspension strap, long split stance, holding as much tension on the hamstring as tolerable
B2 | KB Side Bend
2x12/12x62

These reverse lunges were pretty damn hard sets. I think Iā€™ll be using the lower Armor days for things like that. Working on something I suck at and providing another significant stimulus between the main lower days that are a little too far removed from each other.

Going to be hitting the hamstrings with more of the suspension leg curls, eccentric overload cable leg curls, strides, and RDLs as my primary in-gym things for hamstring durability. Still want to try out pendulum-based things that I wrote about a couple of months ago too.

FRIDAY EVENING - CONDITIONING // MODERATE-HARD

Outdoor Running x Glycolytic // Glycolytic Endurance
Warm-Up: 0.59 mi in 5:00 (8:35/mi pace) + 5:47 walk/stretch rest
Work: 2 x [5 x 2:00] w/ 1:00 round rests + 3:00 set rest
Run 1: 440m
Run 2: 449m
Run 3: 419m Worst at 7:45/mi pace
Run 4: 434m
Run 5: 450m
+ 3:00 rest
Run 6: 453m
Run 7: 454m Best at 7:08/mi pace
Run 8: 442m
Run 9: 445m
Run 10: 437m
Cool Down: 3:00 walk, then 0.36 mi in 3:46 (10:27/mi pace) back to car
Metrics
3.70 mi in total running today
Working: 2.75 mi running in 20:00 work at 7:20/mi avg pace and 11:00 rest
155 avg HR, 179 max HR, 818 cal

Another running workout to be very happy with. Doing 10 x over-400m repeats with mostly only 1:00 rests at below 7:30/mi avg pace probably would have killed me a year ago. In all the other 400m intervals Iā€™ve done, Iā€™ve done 5-8 rounds and had 1:2-3 work:rest, whereas today was 2:1 mostly and they were longer than 400m. The other times were faster paced, admittedly, but still very pleased with being able to maintain performance all the way through this.

Feeling like a 1-mile test is on the horizon.

1 Like
1884

CHIMERA

CYCLE 2 - BLOCK B - MESO 2/3
MICRO C - WEEKEND ANNOYANCES

One thing on my last running workout I didnā€™t mention: During the warm-up for a few minutes, I felt some biting pain in my right proximal biceps tendon. Then on this day, I set up for floor press with my neutral grip bar to avoid putting it into a lengthened position, but just putting any force through 115 lbs made it very apparent that I need to specifically rehab this area. Same biting/stabbing pain. Not horrible intensity, but clearly not a work-through-it situation. Right neck / levator scap started feeling weird too.

Then on Sunday, as written below, that neck thing was very uncomfortable with deadlifts. Pushed through it for a top set of 495x3, but it was like right in the line of pull for the aggravated muscles. Was able to do Hatfield squats though.

So, whatever the fuck is going on with my right side, from the triceps tendon to these two things (probably load management issues from recent dips, cleans, and overhead work), is very annoying. But itā€™s also pretty par for my experiential course. Here are the workouts.

SATURDAY - UPPER // SECONDARY

Floor Press w/ Cambered Swiss Bar
5x115

A1 | Inverted Row on Dip Attachment
4x15xBW - Myo-Rep match sets

A2 | Triceps Pushdown - Straight Bar
25, 21, 17, 15 x 50 - Mostly pain free

Duffin Upright Row
3x12x44

Plate Curl Hold
2x1:00x45

SUNDAY - DEADILFT // HEAVY

Conventional Deadlift - Belt/Straps
2x455
3x495

Hatfield Squat - Belt/Oly Shoes
2x6x420
8x380

Rehab Things
Banded Chin Tucks: 3x10xMini Band
KB Biceps Tendon Lifts: 3x6x13 - Like this
Band Overcoming Isometrics: 3x[3x0:07xLight Band] (Shoulder flexion at neutral) + 3x[3x0:12xMini Band] (Shoulder abduction at 90 deg, externally rotated)

Continuing those sorts of things for rehab daily along with just moving the shoulder and neck fully. Neck shouldnā€™t be an issue at all after a few days, but the biceps tendinopathy is something Iā€™ve been dealing with on and off for a couple of years now and I want to get it as resilient as possible so I donā€™t fully fuck it up.

1885

CHIMERA

CYCLE 2 - BLOCK B - MESO 2/3
MICRO C - TUESDAY EVENING - UPPER // ARMOR

A1 | Single-Arm Lat Pulldown
3x8/8x70

A2 | Biceps Curl Yielding Isometric
2x0:30x45 - Waiters curl with plate
2x0:30x25s - DBs supinated grip

A3 | Hammer Curl
2x15x25s

Cable Chest Press
2x10/10x35 - With Bandleā„¢

B1 | Band Lateral Raise
12/12xMonster Mini
10/10xMonster Mini

B2 | Band Front Raise
Left: 10/10, 8/8 x Monster Mini - Shoulder extension through ~90 deg flexion
Right: 2 x [3 x 0:07] x Monster Mini - Overcoming isometric, shoulder extension to ~10 deg flexion

Lying Band Facepull
2x12xMini

Mostly a rehab focused day for the right biceps tendon while still trying to get some stimulus elsewhere. When I did the band front raise, I did the right side first and thought the left would be similarly difficult, just not painful. Turns out the right side is significantly weaker in this position (palm forward front raise), hence only getting to about 10 deg flexion, compared to normal front raise ROM on the left (with obviously continued increase in tension from the band too). Whether thatā€™s due to pain or not, Iā€™m not sure. But when I find a discrepancy that large, it tends to be worth resolving and leads to fixing things.

1886

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - WEDNESDAY EVENING - LOWER // ARMOR

PREP FLOW
Figuring Out My First Exercise Setup and Doing a Bunch of Reps
10 minutes

Landmine Split Squat
2x6/6xBar+90 - Bulgarian Split Squat
12/12xBar+90 - FFE Split Squat
8/8xBar+90 - FFE Split Squat

A1 | Paused RDL - Beltless/Straps
3x8x315

A2 | Lying Leg Raise - Off Box
15, 12, 10 - These are so good, feels like my abs are getting ripped apart. Hanging leg raises have nothing on these

B1 | Seated Cable Leg Curl
16/16x35
15/15x35

B2 | Single-Leg Weighted Calf Raise
10/10xBW+100
8/8xBW+100

I think Iā€™m going to be switching up some of the setup of days and microcycle and make the lower Armor day more akin to a secondary day, with a couple of more major exercises like I did today. Iā€™m thinking for microcycling to have it basically go in 4-day micro-micrcocycles (lower+upper+conditioning+rest in whatever order I deem fit for the current microcycle) with the lower days switching from 1 Lower Armor for every 2 Primaries (squat primary and deadlift primary) to 2 and 2, so that itā€™s just alternating primary/armor tick for tack, spreading the primaries a little further apart, but allowing for a more significant stimulus on the Armor days.

This was a good day. The landmine Bulgarians are hard as shit. Going to make the landmine split squat variations my main stuff on the Armor days for a while probably.

Neck is back to feeling fine according to the RDLs as well.

THURSDAY MORNING - CONDITIONING // HARD

Outdoor Running x 5K Time Trial
Warm-Up: 1km in 5:45 (9:17/mi pace) + 8:22 walk/stretch
Work: 3.11 mi / 5K in 25:33 (8:12/mi avg) = -0:51 PR!
Km 1: 5:15 8:27/mi
Km 2: 5:09 8:17/mi
Km 3: 5:07 8:14/mi
Km 4: 5:05 8:11/mi
Km 5: 4:57 7:58/mi
Cool Down: None, just feel like death for a few minutes, then walk back to car
Metrics
3.73 mi total running at 8:24/mi in 39:39 total with rests
176 avg HR in 5K, 187 max HR, 726 cal

Another PR in the books! This was just as hard as every 5K PR Iā€™ve hit. So far, Iā€™ve done these:

July 4, 2024: 29:12
Sept 30, 2024: 27:46
July 4, 2025: 26:24
Sept 11, 2025: 25:33

Really happy with this PR, especially coming just about 15 hours after a lower body day. Quads were complaining a bit, but no cramping. I think I could have done just slightly better on fresh legs, because my HR was basically maxed the hell out lol. But especially happy with the ascending pace per km. Thatā€™s an excellent sign of improvement, just like the last few workouts have demonstrated.

1887

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - SATURDAY AFTERNOON - UPPER // HEAVY

PREP FLOW
P1 | Shoulder CAR
5/5xMicro Mini
P2 | Incline Push Up
2x8xBW
P3 | Shoulder Flexion Overcoming Isometric
2x3x0:07 - For right biceps tendon, done in about 30 deg shoulder extension

A1 | Paused Floor Press
3x6x275 - Conservative on loading and putting force into this. Moved well though
A2 | Shoulder Flexion Overcoming Isometric
2x3x0:07 - Same as prep flow

B1 | Paused Deficit Push-Up Paused and tempoā€™d to get to near failure
2x15xBW
2x12xBW
B2 | Cable Low Row
3x15x160 - Moderate pronated grip

C1 | Triceps Pushdown Straight bar
10x80
8x80
11x70
9x70
C2 | KB Preacher Curl
9/9x35
2x8/8x35

D1 | Bent-Over Cable Rear Delt Fly
2x10/10x25 - Slow eccentric
D2 | Band Pec Fly
2x10/10xMini - Back supported, overhead max flexion ROM at about 120 deg abduction and paused, high to low pull

Still a little bit of discomfort in the right biceps tendon, but I think it just needed a little TLC and some ongoing efforts towards building resilience in that area. The isometrics are generally useful for both that and in-the-moment pain relief to allow for pressing, which is what I did here.

CHIMERA SYSTEM UPDATE

Got my micro-cycling re-figured out, I think. Image below, if youā€™d like to join me or just visualize all of this.

Instead of 10-day micros and 30-day mesos on an A/B/C scheme, Iā€™ll have 16-day micros and 32-day mesos and I wonā€™t even need to use an alternating scheme. Within the 16-day micros, Iā€™ll be repeating 4-day chunks that each have a Lower, Upper, Conditioning, and Rest. It alternates between LUCR + ULCR twice to make 16-days (so this could be seen as 8-day micros, if we are just focusing on upper/lower and not the specifics of squat/deadlift).

Now.. this 16-day thing is how Iā€™d like for it to work, but work, travel, stress, fatigue, impending sense of doom and societal collapse, etc. will derail it sometimes, either in compression, expansion, or skipping something. The system Iā€™m trying to make has always been about just letting things flow. Iā€™m just not that worried about it. This is just the scheme.

Iā€™m doing away with Upper Armor days and incorporating those principles into the normal upper days. This means instead of 3 primary press, 3 secondary press, and 3 upper armor days per 30-day meso, Iā€™ll be compressing the timeline of the big upper stimuli into 4 primary press + 4 secondary press days per 32-day meso, making a shorter windows between them (since itā€™s going from 6 to 8 of those stimuli).

Lower body timelines will be expanded instead. Instead of going primary-armor-primary and repeat (causing a 4-6 day break between primaries), Iā€™m inserting another armor and going primary-armor-primary-armor and repeat (creating an 8-day break between primaries). To balance this, Iā€™m treating the Armor days more intensely. This is where Iā€™ll do focused supplements like split squats and RDLs. This allows for more spread between the Primary Lower days, while still having a significant stimulus toward both squatting and hinging patterns. To combat the loss of skill in the major squat or deadlift variations, the Primary Lower days will have both a major squat and a major deadlift in them, instead of a major squat + supplemental deadlift (or vice versa).

My variation of the Cube cycle is now self-contained within the 16-day microcycle, with heavy/reps/control all being represented, along with power pressing, instead of requiring the A/B/C cycling over 30 days. There is no lower body power slot built-in, as Iā€™ll be doing jumps instead. But I may incorporate it as desired in the control slot or on a Lower Armor day for a block or something.

The only consideration I have for A/B cycling on 2 x 16-day micros to make up a 32-day meso is in how I lay out accessories focus. But that may not even be necessary.

And finally, conditioning. Iā€™ve removed ā€œLight conditioningā€ as a dedicated slot. That lands in the Rest day space. Previously, each 30-day meso had 12 conditioning slots at a distribution of 6 Light + 3 Moderate + 3 Hard. But.. I tended to skip the Light ones once per micro. So now, in each 32-day meso, Iā€™ll have 4 Moderate + 4 Hard conditioning days and Iā€™ll probably do Light conditioning on 4 of the 8 rest days.

Basically, upper body is getting compressed and intensified, lower body is getting an increase in overall volume/intensity but breathing room on the major lifts, and conditioning is getting its own dedicated space and an increase in frequency/intensity. Weā€™ll see how it goes, but I think this will be an upgrade.

Hereā€™s the setup below. Notes: ā€œGirdleā€ is shoulder girdle, or pecs + delts basically. ā€œAbd Backā€ is a differentiator between a horizontal (H) row with the arms close to the body (lat focus) and with them abducted (upper back focus). I plan to do 2 rows per upper day. For instance, ā€œV/Abd Backā€ means a vertical row and an upper back focused horizontal w/ abducted arms row. I wonā€™t always get this done and Iā€™ll focus on the first listed one, if I only do one. On the ā€œQuads/Hipsā€ part of the accessories on Lower Armor days, I will choose quads if the primary squat is hip focused and vice versa. Armor = ROM focused lifts, positional resilience / control focused lifts, tendon stiffness, plyometrics, isometrics, etc. Iā€™ll be auto-regulating how this is distributed on Lower day accessories based on the fatigue accumulated by the primary and secondary lifts (i.e. quads/hips may be hypertrophy if Iā€™m up for it, but it may also be relegated to an Armor focus, if Iā€™m trashed). This chart also does not yet account for jumps, plyometrics, throws, etc. but they would generally be part of my prep flow.

Also, Iā€™m just starting it within the existing micro/meso/block/cycle as is. These past few workouts will just account for having started it.

image
image1582Ɨ487 66.2 KB

1 Like
1888

Cant wait to see the results

1889

Me too @bigpappafrance lol.

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - SUNDAY AFTERNOON - CONDITIONING // LIGHT

Air Bike x Aerobic // Cardiac Output
48 min x 51 RPM avg = 24.1 miles
Metrics
122 avg HR, 141 max HR, 403 cal

Iā€™m not sure that Iā€™ll do many long durations on the air bike like this. Itā€™s obviously meant to be more of a sprint implement, compared to a stationary bike, and my low back and knees end up feeling pretty annoyed with being on it for so long (left low back this time and it was bothering me for the primary lower day below). So for light days, I may just end up doing things like jog/walks, air bike + light calisthenics intervals, or simply not doing LISS style work and opt for aerobic repeats. The best actual Zone 2 / LISS work Iā€™ve done has literally been mowing the lawn, since it gets me like 75-90 minutes directly in that HR range.

MONDAY EVENING - SQUAT // HEAVY

PREP FLOW
Spine/Hip CARs
3:00
Plyometrics - Deep Tier Yielding
2x20xBW - Bilateral squat
Seated Vertical Jump w/ Med Ball
3x3xBW+25

Squat w/ Chains - Belt/Oly Shoes
2x405+75
2x425+75
2x440+75 - Video below, got hit with a sudden bar spin forward at the bottom of the 2nd and got thrown way off. Wanted the 3rd for a variation PR, but thought better of it after that happened
4x405+75
2x3x405+75

Paused Conventional Deadlift w/ Belt/Straps
2x5x455
2x4x455

A1 | Suspension Leg Curl - Closed Chain, Feet on 20" Box
14xBW
12xBW
11xBW
A2 | Lying Windshield Wiper
2x12/12xBW
10/10xBW

B1 | Plyometrics - Medium Tier - Split Exchange Pogo
2x25/25
B2 | Plyometrics - Medium Tier - Lateral Single-Leg Hop
2 x 10+10+10/side

As noted in the workout above, I came into this one with some left low back discomfort. Just sort of ignored it as long as it wasnā€™t getting worse. Warmed up to 405 with no chains, but it just felt heavy. When that happens, it usually improves with accommodating resistance, as demonstrated here. Neuro-hacking, amirite?

Annoyed with the top set. 3x405+110 is my recorded variation PR. Would have been a match to the total weight, but Iā€™d consider it a PR to have more bar weight. Ah well. Next time. Then I wanted to get 10 more reps at 405+75, hence the 4+3+3 that I did.

Deadlifts were hard after the squats and continuing to feel the low back, but all-in-all solid for being some of the first hard deadlifts since the hamstring strain. Goal was as many reps as possible in 4 sets at 455 around RPE 8.

1 Like
1890

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - WEDNESDAY NOON - UPPER // SECONDARY

PREP FLOW
A1 | Quadruped Shoulder CARs
2x5/5x2.5
A2 | DB Biceps Curl + Isometric
2x15x25s - 10-ct isometric on every 5th rep
A3 | Combo Plyometrics - Deep Tier Yielding to Overcoming - Incline Push Up
2x20xBW - Bottom half hand-release push ups + a full hand-release push up every 5th rep, inclined on 16ā€ box

High Incline Pin Press
6x4x165 - 80 deg incline, bar within 1 cm of chest, 90 sec rests

A1 | Weighted Deficit Push Up - Controlled Eccentric
2x10xBW+75
9xBW+75
A2 | Supported Single-Arm Lat Pulldown
15/15x70
13/13x70
12/12x70

B1 | Suspension Inverted Row
3x20xBW - Hand release to drop catch rebound reps until unable, then complete remaining reps normally to reach 20 via Myo-Reps
B2 | Single-Arm Cable Fly
15/15x35 - Bent-over, full scap retraction/protraction, like throwing haymakers at a downed opponent
13/13x35
B3 | Cable Lateral Raise
14/14x25
12/12x25
10/10x25

C1 | DB Incline Curl
16x25s
14x25s
C2 | SCSE Band Triceps Pushown
4/4xLight Band
3/3xLight Band
8-10 sec con/ecc each

Band Triceps Isometrics
2 x 3x0:07/0:07 x Light Band - Overcoming ā†’ Failure isometric, starting at 90 deg elbow flexion at JM press angle and walking out until the band wins

The right elbow / triceps pain was the big limiter today. Shoulder was decent or not noticeable relative to the former. Even brought out the old Slingshot elbow cuffs for incline press, which I havenā€™t used in 5+ years to my knowledge.

Chose the pin press to get some of the pressure off the last bit of elbow flexion, which seemed to work. Just trying little changes like that to keep pushing forward and trying to directly rehab it with the last few exercises. Running is up next in the same day about 3 hours after finishing this workout (I took a full rest day on Tuesday, knowing I could double up here).

WEDNESDAY EVENING - CONDITIONING // MODERATE

Outdoor Running x Aerobic // Aerobic Power - VOā‚‚ Max Accumulation
Warm Up: 0.6 mi in 5:30 (9:08/mi) + 3:00 walk/stretch
Work: 3 x [5 x 1:00] w/ 1:00 Round Rests + 2:00 Set Rests
Run 1: 263m
Run 2: 252m
Run 3: 251m
Run 4: 257m
Run 5: 251m
2:00 Rest
Run 6: 265m
Run 7: 268m Best at 6:00/mi pace
Run 8: 245m
Run 9: 240m Worst at 6:42/mi pace
Run 10: 254m
2:00 Rest
Run 11: 255m
Run 12: 251m
Run 13: 251m
Run 14: 247m
Run 15: 242m
2:00 Rest
Cool Down: 2 x 2:00 at 8:09/mi and 8:45/mi paces (396m + 372m)
Metrics
Total: 3.44 mi total running in 24:30 work and 22:00 rest
Work (Intervals): 2.36 mi total 15:00 work at 6:22/mi avg pace and 16:00 rest
163 avg HR, 175 max HR, 819 cal

Happy with the performance here again. There was a workout I saw on IG a while back that was 20 x 1:00/1:00 at your 1-mile PR pace. When youā€™re able to complete it, itā€™s time to re-test the mile. I think this workout was pretty much equivalent, being 30 seconds below my mile PR pace on average, but having the 2 minute set rests. And it was around the top of Moderate effort overall. Might run the actually 20 x 1:00/1:00 workout soon though. Planning to test the mile in the next 4 weeks probably.

THURSDAY NOON - CONDITIONING // LIGHT + ADDITIONAL ARMOR

Outdoor Running x Aerobic // Cardiac Output
Work: Jog/Walk in ~Zone 2 for 30-40 min
10:00 jog at 9:13/mi for 1.09 mi + 2:00 walk to 135 bpm
5:00 jog at 9:37/mi for 0.52 mi + 2:00 walk to 135 bpm
4:00 jog at 9:34/mi for 0.42 mi + 2:00 walk to 135 bpm
4:00 jog at 9:17/mi for 0.43 mi + 5:00 walk to sub-130 bpm
Metrics
2.46 total miles running in 23:04 work at 9:25/mi avg with 6:00 rest
35 min at 149 avg HR, 167 max HR, 533 cal

Cable-Loaded Lying Hamstring Stretch
2:00/side
Long Stride Isometric Split Squat
1:00/side - Negative shin angle, biasing proximal hamstrings

A1 | Band Shoulder Flexion Overcoming Isometric
3 x 3x0:07/0:07 x Light Band - Done in ~15 deg shoulder extension
A2 | Band Eccentric-Only Triceps Pushdown
3 x 3x0:10/0:10 x Light Band

Cable Wrist Flexion
20/20x25
18/18x25

Wanted to see how a running-based light conditioning day would go. Unsure about this one too tbh. The goal on recovery runs is generally to feel better afterwards, but it didnā€™t really happen here, despite the low effort. Being already a little sore from yesterday, plus todayā€™s slower pace that tends to feel worse on my legs, just meant it was additive to the orthopedic fatigue.

Just like with my last light day, Iā€™m wondering if Iā€™m better off with just focusing towards quicker paces for short distances and short rests. Aerobic repeats / intervals / strides sort of stuff. Might be the opportunity to open up my stride without fatigue. Iā€™m thinking the hard/moderate days are enough to give me the vast majority of any aerobic gains anyway and doing ā€œeasyā€ runs is probably bullshit.

1891

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - FRIDAY EVENING - LOWER // ARMOR

Plyometrics - Deep Tier Yielding
2x12/12xBW - Bulgarian Split Squat

Landmine Reverse Lunge
2x10/10xBar+160 - New setup with dip belt over the shoulder rather than grabbing the barbell sleeve with straps

Trap Bar RDL
8x345 - Beltless
2x8x345 - Belted, paused

Sissy Squat
14xBW
12xBW
Bottom 3/4 ROM, knees to floor, no hip flexion

KB + Cable Side Bend
12/12x63+25
2x9/9x63+25

Single Leg Calf Raise
10/10xBW+107
8/8xBW+107

New setup on the landmine felt much better with regards to loading potential, compared to trying to hold onto the sleeve even with straps. My low back was feeling it though, so weā€™ll have to see once thatā€™s at 100% if itā€™s an issue. It was just feeling vulnerable during this workout, probably due to the primary lower body day on Monday. Kept this mostly conservative as a result. Good workout regardless.

SATURDAY MORNING - CONDITIONING // LIGHT

Lawn Mow - Aerobic // Cardiac Output
64 min
Metrics
134 avg HR, 151 max HR, 703 cal

SATURDAY AFTERNOON - UPPER // CONTROL

PREP FLOW
Shoulder CARs
10/10xBW
P1 | DB Rear Delt Fly
2x20x25s
P2 | Shoulder Flexion Overcoming Isometric
2x5x0:07

A1 | Bench Press w/ 3 Ct Eccentric / 3 Ct Pause
4x275
4x295
3x4x275
A2 | Machine Horizontal Row - ā€œLeverage Rowā€
2x8x150
7x150

B1 | Lat Pulldown - Wide Neutral Grip
8x170
8x200
7x200
B2 | Weighted Push Up
15xBW+45
18xBW+45
15xBW+45

C1 | Cable Overhead Triceps Extension
2x15x55 - Myo-rep match
C2 | Lying Y Raise + Rear Delt Fly
12+8 x 20s
10+10 x 20s

Cable Biceps Curl
15x85
3x10x105 - Myo-rep match sets

Cable Shoulder Flexion Fly
2x10/10x35

Cable Wrist Flexion
2x20/20x35

Continuing to have the right elbow pain with some repeatable things (isolation triceps movements) and random things (like the beginning of the eccentric of the lat pulldowns). Itā€™s really not following a clear pattern. Feeling some rotator cuff things too, so all of it may be from compensatory loading from the ongoing shoulder/biceps tendon issue. Will keep working around and on it.

Bench felt totally under control and relatively fine. Strength is down a bit, but not surprised, considering the lack of pressing intensity/volume recently.

SUNDAY MORNING - CONDITIONING // HARD

Outdoor Running x Aerobic // Aerobic Power - Long VOā‚‚ Max Intervals
Warm-Up: 0.51 mi in 4:49 (9:29/mi pace) + 9:33 stretch/walk
Work: 3 x 1-Mile (7:30-7:45/mi Goal) w/ 5:00 Rest
Mile 1: 7:16 + 5:06 Rest
Mile 2: 7:23 + 4:57 Rest
Mile 3: 8:07 + 5:01 Rest
Cool Down: 0.25 mile in 2:05 (8:27/mi pace)
Metrics
Total: 3.75 mi total running in 29:40 work and 24:36 rest
Primary Work: 3.00 mi total in 22:48 work at 7:36/mi avg pace and 10:03 rest
161 avg HR, 180 max HR, 864 cal

Had to just dig for this one. This was my wifeā€™s idea for her own workout and goal times, so I just followed along. The idea was to let her be in front and just try to keep up, assuming I might not survive repeating the 7:30-7:45/mi goal, considering thatā€™s ~88-92% intensity relative to my 1-mile PR. Well, she outpaced that and we ended up beating the goal too much in the first 2 rounds. I knew that was the case while running them, but the point was hard conditioning, so I dug in and just kept moving with her. We agreed the final mile wouldnā€™t be pushing for the goal time. For that one, the first 2 minutes was still solid at 7:40-7:55/mi pace, but the next 5:30 felt like a trudge and I slowly lost pace down to 8:30+/mi. But then the final 90 sec I pushed again and got into the 7:45-7:55/mi range again.

Iā€™m happy with all of this. The first two were equivalent to hitting 93-94.5% of my PR and the last was basically a solid sub-max fatigued backdown set. Starting to build some finishing power too at the end, despite fatigue.

1 Like
1892

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - TUESDAY EVENING - UPPER // SECONDARY

PREP FLOW
P1 | Cable Shoulder External Rotation
2x8/8x10 - Shoulder in 90 deg scaption, propped on boxes
P2 | Cable Shoulder Flexion Fly
2x10/10x10
P3 | Band Triceps Pushdown
2x50xMini Band

Bench Press w/ Bands
6x3x185+70 (Dbl Mini Bands)

Single-Arm Lat Pulldown
2x12/12x70

Single-Arm Viking Press
2x8/8xBar+50 - Stabilized with non-working hand

Cable Cross-Body Rear Delt Row
2x15/15x35

A1 | Band Triceps Pushdown
40+15+10 x Light Band
33+11+8 x Light Band
15 sec rests
A2 | Band Lateral Y Raise
15xMini Bands
12xMini Bands

On Monday, I did some of the cable shoulder ER as described above, cable eccentric ER in the same position, cable supraspinatus-focused lateral raise, and cable forearm pronation/supination, all for rehabbing this shoulder/elbow issue.

This workout was meant to be pretty conservative, but it lit it up regardless. Bench was powerful, just intermittent slight feelings in the elbow. But then lat pulldowns felt bad in both elbows, Viking press was okay but probably added to the fire, and the band lateral Y raises gave me some discomfort too. Afterwards, cooking dinner, just reaching and grabbing things was very painful, and getting pretty stabby in the pain type. Red flags for sure. Iā€™m going to keep rehabbing both the shoulder and elbow directly, since I canā€™t tell what exactly is going on. I may need to back off significantly on upper body for a few weeks, if thereā€™s no improvement soon.

1893

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO A - WEDNESDAY AFTERNOON - DEADLIFT // HEAVY

PREP FLOW
P1 | Single-Leg RDL w/ Med Ball
2x6/6xBW+25 - Slow, full depth
P2 | Plyometrics - Deep Tier Yielding - Bilateral Squat w/ Med Ball
2x15xBW+25
Seated Vertical Jump
5x3

Conventional Deadlift w/ Belt/Straps
5x2x495 - All of these were about RPE 9, I just kept doing it lol

A1 | SSB Paused Squat w/ Belt/Oly Shoes
2x5x330
2x4x330
A2 | Anterior Plank Dip + Scapular Protraction
2x12xBW
10xBW

Seated Cable Leg Curl
3x15/15x35 - Lengthened emphasis

Hatfield Triple Extension Calf Raise (?)
2x12/12x150 - See below

First time over 455 since the hamstring strain and it showed. All of the 495 sets were slow. I was curious about the low back fatigue I had been feeling, but there was no form breakdown or pain anywhere. Just detrained from 3 months away from heavy deadlifts. The Titan SSB continues to be hard as hell, as usual.

Iā€™m not sure what to call the last exercise. I was just fucking around, not wanting to do standard calf raises and I ended up in a leaned forward, hands on rack, ~20 deg knee flexion + hip flexion, and full dorsiflexion position with the SSB on my back, then triple extending out of it. Sort of like a Hammer Strength Ground Base Jammer press without the press and on one leg. Iā€™ll probably add a band to my hips next time to pull me back and make it more forward projection oriented. But it felt pretty good as a way to get the calves working with the knees and hips at the same time. This time was done in a normal lifting pace. Without the SSB and only with bands, it would be more of an explosive sprint drill. Will film these at some point.

THURSDAY MORNING - CONDITIONING // MODERATE

Outdoor Running x Glycolytic // Glycolytic Endurance
Warm-Up: 800m in 4:07 + 3 min stretch/walk
Work: Broken 1200s = 3 x (800m + 45 sec rest + 400m + 90 sec rest)
Run 1: 800m in 3:26 + 46 sec rest Best 800m at 6:52/mi pace
Run 2: 400m in 1:36 + 90 sec rest Best 400m at 6:28/mi pace
Run 3: 800m in 3:40 + 46 sec rest
Run 4: 400m in 1:41 + 107 sec rest (timing mistake)
Run 5: 800m in 3:38 + 46 sec rest
Run 6: 400m in 1:42 + 106 sec rest
Cool Down: 800m in 4:07
Metrics
Total: 3.23 mi total running in 23:57 work and 10:21 rest
Primary Work: 2.24 mi total in 15:43 work at 7:01/mi avg pace and 5:35 rest
165 avg HR, 181 max HR, 573 cal

This was an interesting workout. The point was 1-mile training and being able to maintain speed under fatigue, with the 800m runs being pre-fatigue sets basically. The goal was slightly above 1-mile PR pace for 800m runs and below the PR pace for 400m runs, which was accomplished, barely. Felt all of the 400m runs in my glutes more than anything.

Iā€™m glad to be able to repeat this 3x, but Iā€™m not sure Iā€™m at a significant 1-mile PR capacity at the moment. I feel like Iā€™ve improved significantly in aerobic capacity and repeatability at 7:30+/mi pace and being able to repeat speed efforts between 1:00-2:00 of work with low rest, but Iā€™m not sure I could maintain sub-6:30/mi pace for a full mile. So I probably need to work on speed-endurance at medium distances.

This finishes out the first new microcycle scheme. Seemed to work very well from a recovery standpoint. Just gotta see if everything is spread out appropriately to actually make progress too.

1894

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - SATURDAY AFTERNOON - LOWER // ARMOR

Landmine Split Squat
8/8xBar+160
10/10xBar+135
Standing on bumpers for full depth

Paused RDL w/ Belt/Straps
3x6x405

Sissy Squat
15xBW
13xBW
Bottom 3/4 ROM, knees to floor, no hip flexion

KB+Cable Side Bend
3x12/12x62+35

Plyometrics Sequence
2 Rounds of:
10/10 Split Exchange Pogos w/ Forward Projection
10/10 Split Squat Deep Tier Plyos
15/15 Split Exchange Pogos w/ Lateral Projection
20 Squat Deep Tier Plyos

Good stuff. The 2 landmine split squat sets were very hard, so the low volume wasnā€™t even me being conservative. 1 more set was possible, but not specifically needed. The RDLs were more conservative, as I could have done more sets, but just looking out for the low back based on how itā€™s been feeling. Solid sets though.

SUNDAY AFTERNOON - UPPER // HEAVY

PREP FLOW
P1 | Impulse Reps - Shoulder IR / Side-Arm Throw Action
2x25/25 - Against very taut bands, barely any give
P2 | Impulse Reps - Shoulder ABD / ER
2x25/25 - Against very taut bands, barely any give
P3 | Triceps Extension Overcoming Isometric
2x0:30/0:30
P4 | Biceps Curl Yielding Isometric
2x0:30/0:30 - Leaning BW back, shoulder at 30-45 deg flexion
P5 | Shoulder ER Yielding Isometric
2x0:30/0:30 - Arm behind back (full IR), leaning BW forward
Note: I did these exact 5-exercises on an off day a few days ago too and eliminated 90% of the shoulder/elbow pain within the day

Paused Bench Press
2x5x315 - RPE 8 and 9
2x4x315 - RPE 8 and 9

Seal Row w/ Cambered Swiss Bar
4x8x205 - Dead stops

Cable-Weighted Push-Up on Dip Bar
10xBW+50
2x9xBW+50

A1 | Cable Rear Delt Row
15/15+12 x 60
15/15+8 x 60
Alternating 5s unilateral + bilateral finisher

A2 | Triceps Pushdown
18x42.5 - Reverse grip
12x60 - Normal grip
10x60 - Normal grip

B1 | DB Preacher Curl
12x25s
10x25s
9x25s

B2 | DB Curl
8x25s
8x25s
6x25s

Band Posterior Shoulder Sequence - Pulse Reps
2x50/50xMicro Mini - Holding band and performing posterior shoulder movements throughout abduction ROM. Basically doing shoulder extension, rear delt fly, and shoulder flexion / Y-raise with pulsing reps against the band tension thatā€™s anchored forward

SCSE Pec Fly
2 x 5x0:10/0:10 x 10s - 3 shoulder positions

Very low pain following this, in both the elbow and shoulder. Wouldnā€™t even be notable if I hadnā€™t been having issues over the last several weeks. That prep flow set of exercises was golden. The impulse reps are what I wrote about at the bottom of this log entry and dismissed them with, ā€œThereā€™s really not a name for these exercises beyond a couple of categorizations Iā€™m gathering: First, ā€œimpulse repsā€, which seem to be more aligned with a high-velocity collision against either an immovable object at a normal rep cadence, or a slightly movable object, at a higher rep cadence, for more of a hard-stop impact and a lot of direct joint/tendon/ligament loading. Iā€™m not sold on those tbh, but they may be valuable for some rehab things.ā€

Wellā€¦ they are in fact valuable for some rehab things lol.

I used 2 light bands and 2 monster mini bands stretched around j-hooks in a rack to get high tension. The bands gave a perfect amount of fast but solid stopping power, compared to the very hard stop linked above and the more catch-oriented version with a pendulum. Iā€™m not sure if this very quick pain turnaround was these impulse reps, the longer duration isometrics, or a combinationā€¦ but it worked very well for this issue.

My bench strength-endurance is down from all these issues. But Iā€™m very happy with this performance considering how upper body things have been feeling otherwise.

1 Like
1895

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - MONDAY MORNING - CONDITIONING // HARD

Outdoor Running x Glycolytic // Glycolytic Tolerance
Warm-Up: 0.5 mi in 4:37 + walking/stretching
Work: [5 x 1:30] + [5 x 1:00] w/ 1:00 Round Rests + 3:00 Set Rests
Run 1: 379m (6:22/mi) + 1:00 rest
Run 2: 392m (6:10/mi) + 1:00 rest
Run 3: 398m (6:04/mi) + 1:00 rest
Run 4: 379m (6:22/mi) + 1:00 rest
Run 5: 380m (6:21/mi)
3:00 Rest
Run 6: 279m (5:46/mi) + 1:00 rest
Run 7: 263m (6:07/mi) + 1:00 rest
Run 8: 281m (5:44/mi) + 1:00 rest
Run 9: 267m (6:01/mi) + 1:00 rest
Run 10: 253m (6:22/mi) + 3:00 rest
Cool Down: 2 x 1:30 to 331m and 304m
Metrics
Primary Work: 3,271m / 2.03 mi in 12:30 work (6:09/mi avg) with 11:00 rest
167 avg HR, 180 max HR, 644 cal

Being able to consistently hit substantially under 6:30/mi pace for this is a good sign for a significant mile PR effort (last tested was 6:52 in July 2024). Conservatively, Iā€™d like to hit the 6:30. A stretch goal currently is probably 6:15, if Iā€™m able to peak some speed endurance. This sort of workout helps with that, but itā€™s not the same as doing things that incorporate longer high-efforts like like broken 1-miles around/under goal pace (like 800m + 500m + 300m with incomplete/descending rests and increasing speed) or multiple 2-3x800-1200m at goal pace. So Iā€™ll need to do some of that sort of hell over the next few weeks.

WEDNESDAY AFTERNOON - UPPER // SECONDARY

PREP FLOW
P1-3 | Impulse Reps
2x30/30 per each Shoulder ADD / IR, Shoulder ABD / ER, and Shoulder Flexion
P4 | Impulse Reps - Elbow Extension
2x15/15 - Conservative for this one
Leave for gym
Triceps Extension Overcoming Isometric
1x0:30/0:30
Shoulder ER Yielding Isometric
1x0:30/0:30 - Arm behind back (full IR), leaning BW forward

Seated OHP from Pins
3 x [3+3+3] x 185 - 1:00 rest clusters with 2:00 between sets

Supinated Lat Pulldown
10x200
2x8x200

Feet-Up DB Bench - Paused
10x105s
9x105s

Push Up
15+6+5+4 - 15-sec rests, immediately after the second DB bench set

Single-Arm Cable Low Row
14/14x90
11/11x100

A1 | Barbell Facepull
12x80
10x80
A2 | DB Lateral Raise
10x40s + 10x25s
10x40s + 8x25s

B1 | Cable Triceps Pushdown
2x15x75 - Myo-rep match, full stack at ā€œ150ā€, assuming 2:1 cable ratio
B2 | DB Hammer Curl
2x12/12x50 - Myo-rep match

DB Incline Curl
2x12x20s - Myo-rep match, slow eccentrics

Allllright, this one lit up the triceps/elbow issue big time in the hours following it. Iā€™m assuming the OHP would be the culprit today though. Pins were at full ROM level, creating deep elbow flexion to overcome, and the sets got into the RPE 9-10 range several times. Very minor shoulder discomfort and zero elbow discomfort throughout the entire workout though.

This is just how rehabbing something enigmatic goes. You play to what youā€™re currently experiencing + what happens afterwards. The heavy bench did well on both ends. This one did poorly on one end and will likely make the next workout poor on both ends. Iā€™ll probably keep all of the impulse things, other than the elbow extension for now, and keep going with the longer isometrics to see if that specific set of exerciseā€™s magic keeps happening until the next upper workout.

1896

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - THURSDAY EVENING - SQUAT // HEAVY

PREP FLOW
5:00 of General Lower Body / Spine Exploration
P1 | Plyometrics - Deep Tier Yielding - Bilateral Squat
3x20
P2 | Seated Vertical Jump
3x3

Squat w/ Belt/Oly Shoes
2x455 - Right glute strain-y feeling made this way too hard on rep 2
Squat w/ Chains
3x3x405+75 - Still shifting away from right glute feelings

Paused Conventional Deadlift w/ Belt/Straps
6x455 - Felt surprisingly great, but right distal hamstring got strain-y on last rep, way to many injury signals to continue pushing for this workout

Seated Cable Leg Curl - Shortened Position
2x15/15x35
13/13x35

Standing Cable Hip Extension
2x12/12x25 - For glute and hamstring

This whole right side continues to be a pain in my ass (now literally). This wasnā€™t out of the blue. I felt the glutes doing an uncomfortable amount of work on my landmine split squat the other day and the right hamstring has been a bit tight for a few weeks during deadlifts and running.

Vertical jumps were poppinā€™, squats were great all the way up to the top set, and the deadlift set surprised me with it floating off the ground. My nervous system was ready for the workout. But the muscles clearly werenā€™t into it. My belt was also too loose on my normal setting and I needed to go to the 5th hole. Not sure if Iā€™ve ever done that. Probably didnā€™t help that squat set with it then being too tight. Woke up around 215 lbs today (Saturday), so Iā€™ve lost about 5 lbs accidentally. Need to eat more to keep up with the programming and not dig myself into fatigue / further injury risk. Just in time for a winter bulk, I guess.

SATURDAY AFTERNOON - CONDITIONING // MODERATE + ARMOR

Pendulum-Pulse: Lying Straight-Leg Hamstrings
2x50/50x55
2x50/50x100 - Gif below

Air Bike x Glycolytic + Aerobic // Glycolytic Endurance + Sustained Threshold
Warm-Up: 5:00 at ~50 RPM
Work: 4 x [5 x 0:30 Waves + 1:00 Recovery] + 8:00 MISS
[Wave 1: 65 RPM
Wave 2: 72 RPM
Wave 3: 55-60 RPM
Wave 4: 65 RPM
Wave 5: 72 RPM + 1:00 Recovery at 50 RPM] x 4
8:00 at 60 RPM
Cool Down: 3:00 at 50 ā†’ 40 RPM
Metrics
30 min total, 16.6 miles, 144 avg HR, 162 max HR, 341 cal (bike)

A1 | Impulse Reps - Shoulder ADD / IR
2x30/30
A2 | Impulse Reps - Shoulder ABD / ER
2x30/30
A3 | Shoulder ER Yielding Isometric
2x0:30/0:30 - Arm behind back (full IR), leaning BW forward
A4 | Biceps Curl Yielding Isometric
2x0:30/0:30 - Leaning BW back, shoulder at 30-45 deg flexion
A5 | Triceps Extension Overcoming Isometric
2x0:30/0:30

Decided to take a chunk of days away from running for the sake of the hamstring and my shins (which have been increasingly achy / sensitive ā€“ another point towards eating more to help with recovery). This was a good mixed day of rehab and conditioning. I got the idea for the hamstrings exercise from Brady Volmering here, but I made it more of an end-ROM pulse, creating a 3rd pendulum idea. So, not a full push into the air + catching on the fall (pendulum-catch) or hard impact (pendulum-impulse), and the cycling isnā€™t fast enough to be similar to a triphasic ā€œoscillationā€ sort of thing. So ā€œpulseā€ it is. The idea is improving resilience / capacity in the lengthened position of the muscle, as you can imagine:

20251004_152126(1)

Iā€™d like to get to the point where my ass doesnā€™t raise off the ground as a signal that itā€™s working for hamstring mobility. But it felt like a solid, novel stimulus that could help fill this gap in my hamstringsā€™ resilience.

1897

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - SUNDAY AFTERNOON - LOWER // ARMOR

Somersault Squat
2x10x44 - Came across these here, but they were created by Joe Daniels
10x62
10x44+25 - KB+Cable
Heels elevated for these

Kickstand Landmine RDL - Forward Facing
2x6/6xBar+180
12/12xBar+135

Suspension Leg Curl - Open Chain
15xBW - Normal tempo
2x15xBW+Mini Band - Rapid tempo

A1 | Lying Leg Raise
15, 13, 12 x BW
A2 | KB Tibialis Raise
3x12/12x22

A little deloaded Armor day. Everything felt good here. Iā€™m surprised I hadnā€™t come across the somersault squats before now. They seem like a great base for replacing leg extensions in a home gym. Just need to have additional load from a cable or bands to make the force curve better. Going to play around with it, but it seems like a great option for knee extension isolation that has otherwise been missing.

Right hamstring and glute did fine today too. The suspension leg curls were a good test for the hamstringsā€™ ability to withstand rapid cycling and catching/reversing the eccentric especially. The kickstand RDLs are limited by holding the barbell sleeve, even with straps. The dip belt over the shoulder only works for squat variations. So I have another landmine handle attachment on the way to resolve that and provide some more pressing/rowing options.

MONDAY EVENING - CONDITIONING // HARD

Outdoor Running x Glycolytic // Glycolytic Tolerance
Warm-Up: 0.58 mi + 4 min walk/stretch + 0.20 mi
Work: 2 x Broken 1400m (800m + 400m + 200m w/ 1:00 Rests)
Run 1: 800m in 3:11 (6:23/mi) + 1:00 rest
Run 2: 396m in 1:35 (6:24/mi) + 1:00 rest
Run 3: 209m in 0:48 (6:11/mi)
+ 3:00 rest
Run 4: 797m in 3:21 (6:45/mi) + 1:00 rest
Run 5: 397m in 1:40 (6:45/mi) + 1:00 rest
Run 6: 203m in 0:49 (6:28/mi)
+ 2:00 rest
Cool Down: 0.50 mi in 4:28
Metrics
Primary Work: 2,802m / 1.74 mi in 11:24 total (6:33/mi avg pace) w/ 7:00 total rest
151 avg HR, 181 max HR, 622 cal

Swapped my upper day and this one around for scheduling reasons, so I wasnā€™t sure how Iā€™d perform. Everything held up very well though, despite having very incomplete rests with high effort intervals.

Will probably do a couple similar workouts before trying for the mile PR. I think this one pointed to the 6:30 being a reasonable expectation.

WEDNESDAY EVENING - UPPER // CONTROL

A1 | Bench Press w/ 3 Ct Eccentric / 3 Ct Pause
3x4x295 - Normal grip
2x4x275 - Close grip
A2 | Impulses & Isometrics
5x20/20 - Shoulder ADD/IR impulses for medial elbow
5x0:30/0:30 - Triceps isometrics
These were done mixed in with bench warm-ups and alternated per work set

Chest-Supported Landmine Row
10/10xBar+90
2x8/8xBar+115

B1 | Weighted Push Up - Cable Weighted on Dip Bar
10xBW+50
12xBW+70
10xBW+70
B2 | Seated Cable Mid-Row
14/14x70
13/13x70

C1 | Triceps Pushdown
14, 13, 10 - Straight bar
C2 | DB Curl
20, 15, 12 - Explosive concentric into slow eccentric
C3 | DB Lateral Raise
20, 15, 12 - Partials for last several reps per set
15 sec between exercises, 60 sec between rounds

Good work here. Improved average weight on the 5x4 for 3 ct ecc/pause bench over the last time I did it a few weeks ago. Not at PR levels, but strength is decent currently and thereā€™s no increase in elbow pain with weight. Just mild elbow pain throughout and afterwards. The time between the last upper body day, which caused a lot of pain afterwards, and this workout helped to avoid stacking into more of an issue probably. Iā€™ll just continue with the impulses and isometrics and see what happens. I feel like overhead press may be the big instigator right now with the additional ROM.

1898

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - THURSDAY EVENING - DEADLIFT // HEAVY

PREP FLOW
P1 | Cross-Over Step Up
2x10/10xBW
P2 | Plyometrics - Deep Tier Yielding - Bilateral Squat
2x20

Conventional Deadlift w/ Belt/Straps
2x495 - Easy enough
1x545 - Failed the 2nd rep lol
2x5x495 - First set around RPE 7
2x495 - Suddenly very hard again

A1 | SSB Paused Squat w/ Belt/Oly Shoes
4x5x330
A2 | Weighted Sit-Up
4x12xBW+13

B1 | Suspension Leg Curl - Closed Chain
8xBW - 20" box (too much today)
10xBW - 16" box
8xBW - 16" box
B2 | Plyometrics - Medium Tier - Single Leg Pogo
3x30/30 - Arm supported hopping in different directions

Itā€™s very rare that I fail a lift, so the 545 set was somewhat surprising, especially with the strong follow-up set at 495. It was a self-preservation ā€œfailā€ really, since I just felt like the rep wasnā€™t worth fighting through, but still considering it a failed rep. When I did my last heavy deadlift day, it was the first time over 455 since the hammy strain and the 5x2x495 all felt like RPE 9. So this isnā€™t some awful workout relatively. Just feeling out of practice on heavy efforts, especially first-rep positioning, and strength endurance. No big deal though. If Iā€™m doing working sets with 495, itā€™s pretty much on point for normal conventional performance historically. Just need to stay healthy and things will come back around.

The SSB paused squats were very hard on each setā€™s final rep or 2. Similar difficulty as last time when I got 2x5 + 2x4 at the same weight. So good progress there.

SATURDAY EVENING - CONDITIONING // MODERATE

Outdoor Running x Aerobic/Glycolytic // Threshold Tolerance
Warm-Up: 0.6 mi in 5:19 (8:50/mi) + 3:41 Stretch/Walk
Primary Work: 1200m + 2x800m + 2x400m w/ 2:30 rests
Run 1: 1208m in 5:04 (6:45/mi) + 2:35 rest
Run 2: 800m in 3:27 (6:56/mi) + 2:32 rest
Run 3: 806m in 3:29 (6:57/mi) + 2:44 rest
Run 4: 403m in 1:38 (6:31/mi) + 2:20 rest
Run 5: 407m in 1:40 (6:36/mi) + 2:09 rest
Cool Down: 0.44 mi in 4:10 (9:30/mi)
Metrics
Total: 3.29 mi in 24:47 total running (7:26/mi avg) with 16:02 rest
Primary Work: 2.25 mi in 15:18 total (6:45/mi avg) with 12:21 rest
40:41 at 154 avg HR, 173 max HR, 715 cal

Solid workout. The rests felt great relative to the 1:00 rests I did the other day lol. On the last ~50m of the 1200m run, I felt my left proximal hamstring grab for a couple of strides, but it didnā€™t show up again after that. Low back DOMs pushing me into some anterior pelvic tilt / standing more upright and over-striding at the end of that interval would sufficiently explain that. I just focused a bit on not being in those positions for the remainder.

I feel like Iā€™ve recently starting learning some lessons on what speed feels like in sustained running, as compared to sprinting. Itā€™s barely a matter of pushing harder, itā€™s more like longer strides, more forward lean, quicker stride turnover, and not breaking down. For testing the 1-mile, I need to remember this so that I donā€™t come out sprinting the first 400m and die.

Also realized this needs to be my final real running workout before the 1-mile test, due to timing with travel coming up. Iā€™ll do some hamstring prep throughout the week, otherwise reducing the load on them (and lower body overall), and a light running workout mid-week and then test next weekend. Iā€™ll very rarely reduce focus on lifting for a running test, but this one feels necessary to taper and reduce risk of straining my hamstrings again. Still deciding on whether to do it on a track or just use our normal paved trail.

1899

CHIMERA

CYCLE 2 - BLOCK B - MESO 3/3
MICRO B - SUNDAY MORNING - CONDITIONING // LIGHT

Lawn Mow x Aerobic // Cardiac Output
44 min
Metrics
135 avg HR, 157 max HR, 493 cal

SUNDAY AFTERNOON - UPPER // SECONDARY

PREP FLOW
P1-3| Impulse Reps
30/30 each shoulder ADD/IR, ABD/ER, and FLX
P4 | Biceps Curl Yielding Isometric
0:30/0:30
P5 | Triceps Extension Overcoming Isometric
0:30/0:30

Box Press
5x3x275 - 90 sec rest, ~1" off chest
Like bench press, but lying on plyo box wide enough to hit at my elbows first, like a floor press but with otherwise normal bench positioning / leg drive

A1 | Cambered Swiss Bar Incline Press w/ Chains
8x165+70
6x165+70
45-deg bench
A2 | Supported Single-Arm Lat Pulldown
2x10/10x70

B1 | Ring Push Up Yielding Isometric
3 x 0:30+0:30 x BW - Mid-range hold + bottom range hold, very shaky
B2 | Cable Rear Delt Row
3x16x87.5

Cable Lateral Y Raise
15x25
2x12x35

C1 | DB Preacher Curl
3x15/15x25
C2 | Band Triceps Extension
10/10 + 10/10 x Monster Mini
10/10 + 8/8 x Monster Mini
Tate Press + Overhead Ext with controlled eccentrics

Iā€™m sure the box press idea has been done before, but I came up with this one because I didnā€™t want to do normal floor press or set up pin press. It felt better than both of those options honestly. Easily my favorite shortened-ROM bench variation Iā€™ve ever tried.

Elbow did okay during all of this for the most part, just some discomfort. The right shoulder/biceps tendon was biting on the incline bench though. Iā€™m sure the accommodating resistance helped mitigate that. Just didnā€™t push for another set there.

END OF CYCLE 2

This doesnā€™t really feel like the end of a block or cycle, as itā€™s been a little unfocused with injury/pain setbacks and adjustments. But thatā€™s just my training life lol. Also the shift in microcycle scheme happened, which I think was for the best and Iā€™m happy with it so far. Cycle 3 should be more on target with the focus intentions initially set when I wrote this programming. Hopefully opening it with a 1-mile run PR (and no injuries).

1900

CHIMERA

CYCLE TRANSITION MICROCYCLE
MONDAY EVENING - LOWER // ARMOR DELOAD

Landmine Split Squat
3x6/6xBar+90
Forward facing

A1 | Landmine RDL
3x12xBar+90
A2 | Cable Hip Extension
3x12/12x25

Pendulum-Pulse: Lying Straight-Leg Hamstrings
50/50x75
30/30x75+Monster Mini - These felt more appropriate with the band tension added

Deloading significantly into the 1-mile test this weekend. This was a decent lengthened-hamstring stimulus with no issues. Iā€™ll do the pendulum-pulses once more this week, along with mobility work and light run on Thursday, but otherwise the lower body is done for the week.

WEDNESDAY EVENING - UPPER // HEAVY DELOAD

Pendulum-Pulse: Lying Straight-Leg Hamstrings
2x50/50x75+Monster Mini

A1 | Pendulum-Catch: Shoulder ADD/IR
2x8/8x75+Monster Mini
A2 | Pendulum-Catch: Shoulder ABD/ER
2x8/8x75+Monster Mini
A3 | Pendulum-Catch: Incline Biceps Curl
2x8/8x75+Monster Mini

B1 | Paused Bench
3x5x275 - Easy, minor elbow pain
B2 | Cable Low Row - Moderate Grip
3x12x140

Shoulder External Rotation
2x8/8x13
5/5x22
Supported in 90 deg ABD

Cable Shoulder Internal Rotation
3x10/10x20

Last direct hamstring work before the mile test. Actually woke up today (Thursday) and shifted in bed today and caught a cramp in the right hamstring for a second. So clearly this pendulum-pulse exercise is doing some work there. Need to just chill from here, get some strides in, and see how it goes.

Otherwise this week has been very low energy. Deload was necessary even from just a motivation standpoint. Bench was low RPE. Right elbow is still waving up and down in pain. The cable shoulder IR at the end was painful. UCL involved maybe? Idk. And I did the Pendulum-Catch exercises because it was already set up and I wanted to test how those felt compared to the Impulse reps. Felt good, just different with the weighted slower concentric + impact + eccentric control needed, compared to the Impulse version with zero resistance / high speed concentric + dead stop impact. Not sure yet which, if either, is truly valuable.

1901

CHIMERA

CYCLE TRANSITION MICROCYCLE
THURSDAY EVENING - CONDITIONING // LIGHT

Outdoor Running
0.5 mi warm-up, then 2 miles in 17:17 (9:06 + 8:11) with 5 x 15 sec strides within it

Easy, felt good. Last exercise prior to 1-mile test :backhand_index_pointing_down:

SATURDAY MORNING - CONDITIONING // HARD

Outdoor Running - 1-Mile Time Trial
Warm-Up: 20 minutes total with normal half-mile jog, walking some, leg swings, and 2 x 15 sec strides at speed
Time Trial: 1 mile in 6:25 (27 sec PR :tada:)
Cool Down: Try not to die and then walk back a mile
Metrics
159 avg HR total, 172 avg HR time trial, 182 max HR, 305 cal

Quarter mile splits were 1:28 + 1:39 + 1:39 + 1:39. Started off too fast, like usual, but super happy with the consistency from there. Seems ridiculously consistent to be honest. Goal was more like 1:35 for the first quarter, but Iā€™m not sure how much difference it would have made overall. One of these days Iā€™ll pace appropriately and see how it affects me for the remainder. Either way, Iā€™m very pleased with my ability to just keep going despite the fatigue linearly increasing. At 800m, I was feeling okay. At 1200m, I was not. Pace slowed slightly in the last quarter, but I was able to get a final kick to finish it out.

No hamstring issues at all either. Glutes were totally wrecked. Like bending over slightly without my hands on my knees felt like my torso would just collapse lol.

Overall, Iā€™m happy that I was able to land within the range I thought was reasonable (the guess was 6:30 conservative and 6:15 as a stretch). Maybe 65 sec 400m, 6:00 1-mile, and 23:00 5K as random thought goals for the next 12 months?

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