TCam's Log - The Road to Elite

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO A - SATURDAY MID-DAY - DEADLIFT // HEAVY

PREP FLOW
Plyometrics - Deep Tier Yielding - Squat
2x15
P1 | Deadlift Overcoming Isometric
5x3x0:03 - To pins set right off the ground with warm-up weights for deadlifts (Bar, 135, 225, 315, 405)
P2 | Seated Vertical Jump
3x3 - First 3 sets of the above

Conventional Deadlift w/ Belt/Straps
2x495 - Easy, fast
2x525 - Not easy, not fast
2x495 - Easy, fast

TnG Deadlift w/ Belt/Straps
2x6x455

Paused Squat w/ Belt/Oly Shoes
3 x [2+2+2] x 405 - Cluster sets with 1:00 cluster rests, 3:00 set rests

A1 | Copenhagen Adductor Lift - Short Lever
2x10/10xBW+22
A2 | Core Flexion
15xBW - Off-box leg raises + abs cramping
12, 10 x 90 - Kneeling cable ab pull down

Plus like 40-45 mins of stairs immediately after, helping my parents move boxes from their second floor to their basement lol. Was hanging around 135 bpm. Extra cardio.

More overcoming isometrics into heavy pulls fun today though. It seemed to work well up to 495, but that trick wore off with 525. I’m very much just not trained with heavier weights at the moment, so whatever happens around 525-545 with my leverages throws me off. Not upset at it though, just need more practice at heavier weights and it’ll come back around.

Clusters felt good for the paused squats. Two types of clusters available: Accruing more reps with a higher load than is otherwise possible in a single set (e.g. 4RM → 3+2) (higher fatigue cost) or splitting a set into smaller chunks to maintain form/velocity (6RM → 2+2+2) (lower fatigue cost). Today’s squats were the latter with the purpose of maintaining a sub-max RPE per cluster and going for as much velocity as possible with a decent load. They all still got hard by the 3rd cluster, but it wasn’t nearly as hard as doing 3x6x6 with the same load.

SUNDAY MID-DAY - UPPER // CONTROL + CONDITIONING // MODERATE

PREP FLOW
Band Shoulder CARs
2x10/10xMicro Mini
Bench Press Overcoming Isometric
3x3x0:03 - Into pins, ~1" off chest

Bench Press w/ 3 Ct Eccentric / 3 Ct Pause
3x3x315

Close Grip Bench
10x275
6x275

Lat Pulldown - Semi-Supinated MAG Grip
2x8x190 - Slow eccentric

Paused Dip
15xBW
11xBW

A1 | Cable Incline Curl
10/10x65
9/9x65
A2 | Cable Katana Triceps Extension
8/8x65
7/7x65
A3 | Cable Lateral Raise
6/6x65
8/8x55

Machine Preacher Curl
12x80
12x80 - Myo-rep match set

Treadmill Running x Aerobic + Glycolytic // Aerobic Power / Glycolytic Endurance Intervals
Warm-Up: 5:00 incline walk at 3.0 deg / 3.3 mph + 4:00 incline run at 3.0 deg / 6.5-7.0 run + 3:00 same incline walk
Primary Work: 5 x [2:00 incline run / 3:00 incline walk]
Running: 7.5-7.8 mph at 4.0 deg
Walking: 3.3 mph at 3.5 deg
Cool Down: 4:00 incline run at 3.5 -> 3.0 inc / 7.0 -> 6.3 mph
Metrics
~3.55 mi of running and walking in 41:00, 151 avg HR, 170 max HR, 533 cal

Another solid bench session today. Back to 315 for the 3/3 ct tempo, which is about the peak of what I’ve ever used for this variation. All solid sets with good control and speed. The rest was good too. Tested including triceps isolation again with the katana extensions. Some pain afterwards, but not into the next day.

Treadmill work was good. It’s much easier to create an aerobic stimulus from the walking portions than outdoor work where I’d normally be able to stop between running portions as desired.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - TUESDAY EVENING - FULL ARMOR // A1: SQUAT/PULL

PREP FLOW
Long Lunge Slow Lower
1:30/1:30
Plyometrics - Deep Tier Yielding - Split Squat
3x15/15

Walking Lunge w/ Open Trap Bar
8/8x125
3x6/6x165
Had to stop, drop bar, and turn around after every 4th stride

A1 | Single-Arm Cable Low Row
12/12x110
10/10x110
9/9x110
+5 total reps over last micro
A2 | Cable Pendulum Sissy Squat
2x10xBW+110
Figured out a very solid new home gym quad option

B1 | Incline Side Plank + KB Rear Delt Fly
15/15x35
12/12x35
Side planked with elbow on bench with a heavy lengthened position rear delt fly, legs separated. Good combo abs and shoulder girdle challenge
B2 | Integrated Bent Over Core Rotation
2x12/12x55
B3 | KB Lateral Raise
12/12x35
10/10x35

Good session here. I plan on taking the lunges outside when the weather permits. But for now, we’re dealing with wet/cold, so a bunch of turnarounds it is. I’ve never forward/walking lunged much weight, so 165 lbs was hard for me. Still being conservative with it, not pushing near failure while I gain exposure to the movement.

Cable Pendulum Sissy Squats: I keep trying to figure out home gym quad options that will hit the rec fem more and get a leg extension type bias going. This one was thought up by my wife as I was messing with a forward-tensioned cable squat (wasn’t really working since the hip stayed in flexion, may be okay for shortened position emphasis / knee lockout though). Here’s a GIF below. I have my feet wedged onto a couple of yoga blocks to act as a platform (toes propped up against them / heels on ground) and I’m cuing to push my hips up to ensure rec fem involvement. I didn’t get the perfect strap length down for this, but I’d like to keep the hips as extended as possible, so I’ll work on that next time. Crushed my proximal to mid-quads.

WEDNESDAY EVENING - CONDITIONING // HARD

Outdoor Running x Medium Glycolytic // Extended Glycolytic Intervals
Warm-Up: 0.5 mi in 3:51 (7:42/mi) + 7:00 stretch, walk, couple of skip drills, and 2 x 40m strides
Primary Work: 6 x [2:00 run / 3:00 rest]
Run 1: 524m (6:13/mi)
Run 2: 506m (6:24/mi)
Run 3: 495m (6:33/mi)
Run 4: 496m (6:33/mi)
Run 5: 491m (6:34/mi)
Run 6: 497m (6:32/mi)
Cool Down: 0.5 mi in 4:16 (8:32/mi) + Stretching
Metrics
Total: 2.87 mi in 20:13 total running (6:53/mi avg pace) with 28:00 rest
Primary: 1.87 mi / 3009m (501.5m in 2:00 avg) in 12:06 total running (6:28/mi avg pace) with 18:00 rest
Bio: 48:33 workout at 151 avg HR, 174 max HR, 738 cal

This was closer to real glycolytic work than the last micro’s hard medium-length glycolytic session. Last time I did 2 x [4 x 2:00 on / 1:30 walk] w/ 3:00 set rest and those short 1:30 rests wrecked me, but that was also a “metabolic tolerance” structure rather than an output structure. I’m fairly certain today’s structure is better overall, as it should help me with higher velocity mechanics and tolerance than a structure that forces me to slow down due to fatigue increasing (and thus not allowing me to practice higher velocities). Hell, my slowest rep today was faster than all but my first rep in that last workout. I was also able to maintain a fast pace through the whole session rather than falling off a cliff. And today is probably easier to recover from. The “tolerance” type sessions may be good for some things, but I have a feeling trying to mix them into a packed “hybrid” system is just working in the inefficient gray (the in-between or fray areas that take away time/energy from more specific work that could be done instead). Similar to doing metcons to mix lifting/conditioning as one and fucking them both into mediocrity rather than just using them separately for their actual purposes and to their fullest extent.

Also, mid-quad cramping on the cool down jog. The cable pendulum sissy squats got em good.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - THURSDAY EVENING - FULL ARMOR // A2: PRESS/HINGE

PREP FLOW
P1 | Band Posterior Shoulder Sequence
2x20/20xMini
P2 | Band Shoulder CAR
2x10/10xMini
P3 | Bench Press Overcoming Isometric
3x4x0:03 - Into pins, ~1" off chest

Box Press w/ Bands
7x3x225+70 (Dbl Minis) - About 90 sec rests

45-Deg Hyperextension
3x8xBW+140 - Bought 2 split squat roller attachments for my rack, so I can do these now

BW JM Press
12xBW
11xBW
10xBW
All controlled eccentrics and most briefly paused

BTN Lat Pulldown
15x110
2x12x110

A1 | Cable Biceps Curl
15x55
12x55

A2 | Seated Hamstring Overcoming Isometric
3x3x0:05 - Top position of a seated leg curl, using split squat roller

DB Preacher Curl
14/14x25
12/12x25

Felt a little achy and muted on strength today, so I just added a set to bench rather than more weight or band resistance and I decreased the intensity of the last few exercises.

FRIDAY MID-DAY - SQUAT // HEAVY

PREP FLOW
P1 | Plyometrics - Deep Tier Yielding - FFE Split Squat
2x10/10
P2 | Plyometrics - Deep Tier Medium - Squat
2x15 - “Medium” being between yielding (just barely leaving the ground) and overcoming (trying to jump as high as possible)
Squat Overcoming Isometric
3x4x0:03 - SSB around parallel

SSB Squat w/ Belt/Oly Shoes
3x380 @ RPE 7.5
2x420 @ RPE 9.5 - Thought I’d be doing a top triple here, but got squished on the second rep
⬇️ Giant Set: 90% of top set for 12 reps at RPE 8 with 2:30 rests
4+4+2+2 x 380

Ab Wheel Rollout w/ Bands
3x10xBW+2 Minis
8xBW+2 Minis
Superset with deadlift warm-ups

Paused Conventional Deadlift
3x5x455 - Felt hard but moved well

Nordic Curl
2x6xBW-Hand Assistance - Just playing round with the split squat rollers, I used my hands all the way down and then halfway up

Copenhagen Adductor Lift - Short Lever
2x12/12xBW

Cable Seated Leg Curl w/ Eccentric Overload
12/12x55
10/10x55
Assisted the concentric, no assistance on eccentric

Went to all-you-can-eat sushi last night, hoping it’d get me a performance boost. By my count, I had roughly 254g protein, 197g carbs, and 152g fat for 3339 calories in that 2 hours lol. We generally go for a good bit of sashimi, so the protein was super high. Should have opted for more carbs instead, but the point is generally more to do with getting extremely good deal.

It didn’t really help though. I could tell the moment I unracked the SSB with 1 plate that it wouldn’t be a high performance day. No big deal, still got some good work in and touched 400+ with this particular SSB, which is never easy. 3x3x430 is my PR with it.

Still want to get more resilient hammies for high velocity running, so that’s what the overloaded eccentrics, Nordics, and overcoming isometrics (on Thursday) have been for. Plus probably some hamstring sliders and straight leg hip thrusts to round it out (along with things like RDLs/SLDLs and actually working into sprinting). Nordics will take a long time for me to get comfortable with, so I’m going to do them very conservatively along with the other stuff.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - SUNDAY MID-DAY - UPPER // HEAVY + CONDITIONING // MODERATE

PREP FLOW
P1 | Cable Cross-Over Rear Delt Fly
3x15x20s
P2 | Press Overcoming Isometric
3x3/3x0:04 - Didn’t have the set up for pressing with the bar, so I just did single arm presses into the rack

Paused Bench
3x315
3x345 @ RPE 8.5 - Solid, just some right pec feelings coming into this session, so I didn’t push for more
⬇️ Giant Set: 90% of top set for 15 reps at RPE 8 with 2:30 rests
6+5+4 x 315 - More like RPE 8.5-9 for the first two

A1 | Cable Low Row
12x160
10x160
Lat focused, neutral grip with elbows tucked and ribs down
A2 | Decline Banded Push Up
15xBW+Light
10+2xBW+Light + 3xBW - Tried to myo-rep match, but died out

B1 | DB Curl
2x12x40s - Myo-rep matched
B2 | DB Skullcrusher
2x10x40s - Myo-rep matched
B3 | Barbell Upright Row - Wide Grip
2x10x90

Treadmill Running x Long Glycolytic + Aerobic Power // Threshold Tolerance Intervals
Warm-Up: 0.5 mi at 6.8 mph and 5.0% incline + 3:00 walk/stretch
Primary Work: 5 x [3:00 on / 2:00 walk]
Run 1: 7.2 mph at 5.0% + 2:00 at 3.3 mph and 3.0%
Run 2: 7.2 mph at 5.0% + 2:00 at 3.3 mph and 3.0%
Run 3: 7.2 mph at 4.0% + 2:00 at 3.3 mph and 3.0%
Run 4: 7.2 mph at 4.0% + 2:00 at 3.3 mph and 3.0%
Run 5: 7.2 mph at 4.0%
Cool Down: 7:00 walk at 4.0 -> 3.2 mph and 8.0 -> 6.0%
Metrics
I don’t pay attention to the treadmill distance metrics and don’t trust my watch with guessing, but running comes out to about 0.36 mi per round or 1.8 mi total running in the primary work
Bio: 37:00 total at 150 avg HR, 170 max HR, 550 cal (treadmill)

I figured I might have some pec tightness following the ab wheel rollouts. I’ll do those more often, partially to build some resilience there. Also thought they would bother my elbow, which I did feel during them, but no issues during this workout, so that’s great. Bench was actually very solid and powerful.

Good week overall. Spine from top to bottom has been getting wrecked on the primary lower day each week though. So I’ll either need to adapt to it or adjust exercise selection.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - TUESDAY EVENING - FULL ARMOR // B1: HINGE/PULL

Power Clean From Blocks (6")
3x3x185 - Plus a bunch with 95 and 135 before

Stiff-Legged RDL
2x8x315 - Beltless/straps

Cable Side Bend
2x12/12x42.5 - Blocked hips with split squat roller, probably the most effective feeling side bend variation I’ve felt

I had Wednesday off work, so I decided to just split the workout here and do the rest at the gym with treadmill running time.

Got some Oly/deadlift crash pads when I got the split squat rollers, partially for standing upright and jumping over, but also for trying out some cleans. I’m very bad at them, but I think it’d be cool to be able to throw around some weight. Those are the blocks I was pulling from.

WEDNESDAY MID-DAY - REST OF FULL ARMOR B1 + CONDITIONING // MODERATE

Lat Pulldown - Wide/Straps
6x220
6x250 - PR? Idk when I’ve done the full stack of a lat pulldown before lol
6x230
12x180

Cable Lateral Raise
2x8/8x55

Cable Cross-Over Rear Delt Fly
8/8x45
7/7x45

Leg Extension
2x8x170 - Leaned back for rec fem focus
Did these after the conditioning below

Seated Calf Raise
2x8x95 + 0:20 Mid-Range Isometric per set
Did these after the conditioning below

Mixed Mode Conditioning - Treadmill + Stationary Bike - Aerobic // Tempo
Treadmill x 20:00 at 7.0 mph and 2.0% incline
Stationary Bike x 15:00 at ?? (this was an analogue bike, so I just peddled to keep my HR up)
Metrics
2.33 mi running, 35:00 total at 158 avg HR, 175 max HR, 649 cal (448 + 201)

Not much to say here. Hit a few hard sets of accessories and did cardio.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - THURSDAY EVENING - FULL ARMOR // B2: PRESS/SQUAT

A1 | Seated BTN OHP
6x5x115
A2 | Deficit Split Squat w/ KBs
4x6x108 - Right
4x6x108 - Left
Treated right/left side as two exercises: Right + OHP + Left + OHP... with 45 sec rest each

BW JM Press
12xBW
12xBW
11xBW

Cable Rear Delt Row
8/8x80
8/8x70

Cable Preacher Curl
3x8/8x25

Suspension Leg Curl - Closed Chain
3x5/5xBW - 2:1 concentric:eccentric / failing eccentrics

Tried out the BTN overhead press for the first time in a while. Stayed conservative and just maintained good positioning and velocity, but it still felt like a lot of shoulder strain by the end. Undecided on continuing with them.

Those eccentric overload suspension leg curls are brutal. I was nowhere close to being able to control the single-leg eccentric. Definitely going to be doing more of those.

SATURDAY AFTERNOON - DEADLIFT // HEAVY

PREP FLOW
General Lower Exploration
3:00
Plyometrics - Deep Tier Yielding - Squat
2x15
Seated Broad Jump to Hurdle Jump
3x2 - 24" hurdle up to 13’ away, these were very difficult to coordinate the horizontal into vertical

Conventional Deficit Deadlift w/ Belt/Straps
2x495
3x530 @ RPE 8.5 +5 lb and -0.5 RPE PR! e1RM: 611
2x3x495

TnG Deadlift w/ Belt/Straps
2x6x455

Paused Squat w/ Belt/Oly Shoes
2+2+2+2+2 x 405
2+2+2 x 405
1:30 cluster rests, 3:00 set rest, split at 5th set due to velocity/form loss

Incline Nordic Hip Hinge
4x8xBW - Some hand-assisted full Nordics in the last set
Gif of exercise below

A1 | Cable Standing Hip Adduction
2x15/15x25
A2 | Ab Wheel Rollout
2x12xBarbell

High energy and strength session here All of the deficit deadlift sets felt very strong. Video below of the 530x3 set. I’m under no illusion that the 611 e1RM would have actually been possible today, considering I’m not at all trained for a heavy single currently. But it’s pretty cool. All-time conventional PR is 623 during a deadlift-only meet performance.

Paused squats felt strong too. I’m enjoying the clustered sets as a means to maintain form and velocity to get more quality reps in. A little right adductor tightness was there, so I was wary of that and cut my depth slightly. But that’s probably better for me to work on control at the bottom anyway.

Working on figuring out my progression towards good hamstrings via the Nordic hip hinges today too. The inclined version allowed for a more open knee position than a flat ground variation and should be more useful. Focused on anterior pelvic tilt at the bottom to get tension on the proximal hamstrings. These actually felt great having the distal hams in an isometric contraction while the proximal hams did some work. Very unique exercise.

The 530x3 video:

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 2/3

MICRO B - SUNDAY MORNING - CONDITIONING // MODERATE

Air Bike x Medium Glycolytic Intervals
10 x 2:00 on at 65 RPM / 1:30 off
Odd Rests: 50 jump ropes, true rest for remainder of time (~30 sec)
Even Rests: True rests with lower body stretching
Metrics
33:30 total at 150 avg HR and 167 max HR, 12.8 mi, 250 light tier plyometric reps, 434 cal

Started my primary upper day before this, but my right pec wasn’t feeling it. Did a set of overcoming isometrics and it just felt too questionable to even push hard into that. My weeks are set up so that I can push the weekends back a day, if needed, so I’ll do it tomorrow and see how I feel.

I did 3x0:30 yielding isometrics with band pec fly after the cardio just to get a little tension there.

Here’s how it went:

MONDAY MID-DAY - UPPER // CONTROL

PREP FLOW
P1 | Suspension Ys, Ts, Facepulls
2x20xBW
P2 | Bench Press Overcoming Isometric
3x3x0:03 - Three different heights

Paused Bench
3x225 - Feeling the discomfort still, let’s try chains
3x225+75 - Easy, but still very questionable, cutting it

A1 | Floor Barbell Skullover
11x75
10x75
9x75
A2 | Standing Lat Pulldown - Upper Back Emphasis
2x8/8x70

B1 | DB Curl w/ Mid-Set Isometric
8+0:15+6 x 25s
2 x 6+0:12+4 x 25s
B2 | Barbell Upright Row
15x75
13x75

This shouldn’t be a huge issue, but I’m actually fairly certain this is a biceps tendon thing rather than a pec thing. Probably from the BTN OHP last week, despite being conservative on it. I’ll just give this area a bit of a rest and rehab focus and hopefully it doesn’t kick off some excessive bout of tendinopathy. So, probably no BTN OHP for me outside of mobility work for this specifically. Even if it’s adaptable, it’s probably not worth it.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO A - TUESDAY EVENING - FULL ARMOR // A1: SQUAT/PULL

PREP FLOW
Long Lunge Slow Lower
1:30/1:30
Plyometrics - Deep Tier Yielding - Squat
20xBW
20xBW+25 - Med Ball

A1 | SSB Reverse Lunge
3x6/6x185 - Benchmark PR to work from
But I'm going to stick around this until it's actually solid and doesn't cause immense glute and adductor soreness
A2 | Single-Arm Cable Low Row
14/14x110
12/12x110
Continued linear progress at same RPE on these, time to increase weight to get back down in reps

Cable Leg Extension
16/16x45
11/11x55
New setup possible with the split squat rollers, but not sure I'll be able to do anything heavy yet

Gave the upper body a pass on this one since yesterday had shoulders in it.

As far as I can find, in both this log going back to March 2013 and my previous log going back to September 2009, I’ve done back-loaded reverse lunges or split squats one time ever, which was just about a year ago when I did barbell front-foot elevated static split squat for a 2x8/8x185 and was all over the place, so I guess I just opted to go with only stable Hatfield variations from there until recently wising up from all of the adductor issues.

And this day got both my glutes and adductors very sore, despite the low weight relative to the 320 lbs I’ve used for Hatfield reverse lunge, so obviously I was way overshooting something on those before. I was struggling to maintain position during the latter half.

So, let’s make a pact here: 2026 is the year of the free split stance for me. I’m going to gain coordination, resilience, and strength in this position. Reverse lunges, walking lunges, and split squats are on the menu. That means Bulgarians too.

WEDNESDAY AFTERNOON - CONDITIONING // HARD

Hill Repeats (6% Grade) x Medium Glycolytic
Warm-Up: Jog to and around starting point: 0.40 mi in 3:30 + 3:30 stretch
Primary Work: 6 x 1:00 hill run / 3:00-4:00 walk back
Run 1: 247m + 3:00 rest
Run 2: 255m + 3:00 rest (Best at 6:24/mi avg pace)
Run 3: 240m + 3:00 rest
Run 4: 226m + 4:00 rest (Steep performance drop, took a longer rest)
Run 5: 230m + 3:00 rest
Run 6: 216m (Worst at 7:30/mi avg pace)
Cool down: Walk 3:00 back home thinking I'll hop on the air bike and instead just lay on the couch and try not to die
Metrics
32:25 total workout at 141 avg HR, 162 max HR, 1414m total primary running, 403 cal

My ass I was already sore from the reverse lunges, so trying to do these killed me. I was planning 8 rounds, but I overshot the pace on the first few reps and I couldn’t hold onto my performance. These should have all been more like 7:00/mi pace probably. Next time.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO A - THURSDAY EVENING - FULL ARMOR // A2: PRESS/HINGE

PREP FLOW
General Upper Exploration
3:00
Impulse Reps
2x30/30 - Shoulder ADD/IR for medial elbow
2x30/30 - Shoulder FLX for anterior shoulder/pec

Floor Press
4x8x225 - No biceps tendon pain, but some pec pulling, so maybe a mixed issue there, just stayed very light and conservative

A1 | Z-Press
2x8x135
7x135
A2 | 90-Deg Hyperextension - Impulse Drop-Catch
3x10xBW+62 - In the top position drop the weight, dropping the torso to keep up, and catch the weight before it hits the ground and rapidly reverse the motion to get back to the top

B1 | Nordic Hip Hinge
3x8xBW - Just as hard as the inclined version I did the other day, just a different knee angle
B2 | Assisted Pull-Up
3x8xBW-Light Band - Mostly practice and focusing on getting the lats working rather than feeling it all in the elbows

DB Preacher Curl
3x12/12x25 - Varied eccentric speeds and pauses to make each set similar difficulty

BW JM Press w/ Band
2x11xBW+Mini

Good workout other than the pec being questionable. Not surprising or concerned though, I’m already backing off on it for a few workouts to assess. No pain on the Z-Press though, so maybe I’ll just focus on OHP for a moment.

I liked the drop-catch style of 90-deg hypers. The rapid and sudden eccentric loading and reversal feels like a solid sprint-armor option.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO A - SATURDAY AFTERNOON - SQUAT // HEAVY

Came into this session with bilateral adductor longus tightness from the hill runs, I suppose. So, not super worried about squatting since that would be an adductor magnus deal, but I told myself I’d tap out immediately upon feeling something to be safe

PREP FLOW
Seated Box Jump
5x3 @ 16-20" from 16" - Hard to produce a lot of output indoors when worrying about hitting my head on the ceiling, so moderate effort here
Plyometrics - Deep Tier Yielding - Squat
2x20
Clean High Pull - Beltless/Straps
3x3x225 - From crash pads

Squat w/ Chains - Belt/Oly Shoes
4x435+75 @ RPE 8.5 - 30 lb PR! Video below, previous 4RM was 405+75, but I’ve since done that for 5 at RPE 9

Paused Squat - Belt/Oly Shoes
2x435 - Left adductor twinge on second rep, I’m out

TnG Deadlift - Belt/Straps
2x6x455

A1 | Seated Cable Leg Curl
12/12x45
10/10x55
8/8x60
A2 | Copenhagen Adductor Raise
3x6/6xBW - Full lever, no adductor pain, left medial knee pain but tolerable, will incorporate full version more

Ab Wheel Rollout w/ Bands
10xBW+2 Minis
8xBW+2 Minis

Obviously had to cut this one a little short on squats, but otherwise I can’t be mad at a day with a big PR with relatively low RPE.

SUNDAY AFTERNOON - UPPER // WASH + CONDITIONING // MODERATE

Incline DB Press
10x65s - No pec or shoulder issues to this point
6x80s - A wild right elbow pain reappears! Lateral this time, rather significant intensity, would be dumb to continue

Cable Cross-Body Rear Delt Row
10/10x125
2x8/8x140 - Elbow pain at end of second set

Cable Upright Row
12x80
2x10/10x100

KB Drop-Catch Curl
12/12x25
12/12x35
10/10x35 - Elbow pain at end of this set

Lol I guess my right arm is just a problem right now. Not sure where the reemergence of the elbow pain would have come from, but again I’m already backing off pressing for the shoulder/pec, so I’ll just switch to rehab principles for all of it instead. The pain with both the row and curls (I even had some pain in the following running) suggests it’s still not [only] a triceps issue.

Treadmill Running x Long Glycolytic Intervals
Incline set to 2.0% for everything and 3.0 mph for all walks
Warm-Up: 2:30 walk + 2:30 run at 6.0 -> 7.5 mph + 2:00 walk
Primary Work: 10 x 1:30 run / 2:30 walk
Run 1. 8.0 mph
Run 2. 8.4 mph
Run 3. 8.7 mph
Run 4. 9.0 mph
Run 5. 9.2 mph
Run 6. 9.2 mph
Run 7. 9.4 mph
Run 8. 9.4 mph
Run 9. 9.2 mph
Run 10. 9.2 mph
Cool Down: 4:00 walk
Metrics
4.12 mi total movement in 48:30, 148 avg HR, 176 max HR, 601/691 cal (watch/treadmill)

Solid work here. Probably more like 6 actual sets as I figured out the appropriate speed to use. I’ve shifted my glycolytic distance nomenclature to:

Short: 20-45 sec
Medium: 60-75 sec
Long: 90-120 sec
Extended: 150-180 sec (i.e. beginning to extend beyond the glycolytic load and reach into VO2 work. Pace and rest periods determine the session’s intent between the 2 at this time interval)

Working on my rules for ensuring I’m actually accomplishing the point of any particular conditioning session. These were complete rest periods, allowing me to maintain a high pace with controlled form, instead of just making the session feel hard by using incomplete rests and thus practicing shitty running as I get ragged and dump into too much aerobic and glycolytic load to handle.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO A - LAST FEW DAYS

I blended the last few days based on feel. These days weren’t very structured, just got some work done.

TUESDAY

Hip Thrust
3x8x315 - Paused at the top and set up with a deficit

Single-Leg Weighted Calf Raise
3x6/6xBW+135 - Idk how I’ve never thought of using a dip belt to weight these, but it’s much better than holding weights

Plus some forearm pronation/supination yielding isometrics for the elbow and something else I’m forgetting probably, then I moved the rest of the day to tomorrow at the gym. Decided on the hip thrusts to give the low back a short break from normal hinging.

WEDNESDAY

Lat Pulldown
2x8x200 - Wide, pronated
10, 8 x 200 - Narrow, supinated

Incline Side-Lying Lateral Raise
15x30
13x30

DB Biceps Curl + Hammer Curl
12 + 6 x 30s
10 + 6 x 40s
8 + 6 x 40s

Treadmill Running x Aerobic // VO2 Max Intervals
Incline at 2.0% for everything and 3.3 mph for all walks unless noted otherwise
Warm-Up: 2:00 walk, 2:00 run at 6.0-8.5 mph, 2:00 walk
Primary Work: 5 x 3:00 run / 2:00 walk at 1-Mile Pace + 0:40
Run 1. 8.4
Run 2. 8.4
Run 3. 8.5 → 8.3 (Got 2:00 and had to slow)
Run 4. 8.4
Run 5. 8.4
Cool Down: 3:00 walk at 3.0 mph + stretching
Metrics
34:00 at 148 avg HR and 173 max HR, 3.12 miles total movement, 450 cal
7:08/mi pace = 0.42 mi / 676m per interval = 2.1 mi running in 15:00 total

Minimal elbow issues with the accessories, just a bit on the first set of lat pulldown that kept me from full output for the remainder. It’s fine with curls. Happy with the treadmill work and repeating/holding the fast pace.

THURSDAY

Cable Pec Fly
15x17.5s
15x25s
13x25s
Seated, back supported, mostly paused

A1 | Triceps Pushdown
2x10/10x35 - 2:1 reps (alternating single-arm on the eccentrics)
A2 | Close Grip Incline Push Up Isometric (Triceps)
2x0:30

Depth Drop
4x3xBW+50 from 20" - Stick and pause landings, 10 sec pause on each last rep

Deficit Bulgarian Split Squat - Paused
2x10/10xBW+25s - Mostly mobility focused

And that’s it for the week so far. Managed the elbow pain with positioning and not trying to be explosive on anything that uses the joint. Still hard to tell what it is, so I’m just going to hit everything around it and let it sort itself out.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO A - SATURDAY - DEADLIFT // HEAVY

PREP FLOW
Plyometrics - Deep Tier Yielding - Squat
2x20
P1 | Seated Box Jump
3x3x20" from 16"
P2 | SL Hip Thrust Isometric - Overcoming
3x3/3x0:03

Paused Conventional Deadlift - Belt/Straps
3x495
4x515 @ RPE 9 - Match PR
4x495 @ RPE 8
3x495 @ RPE 8

Paused SSB Squat w/ Belt/Oly Shoes
2+2+2+2+2 x 365
2+2+2 x 365
1:30 cluster rests, 3:00 set rests at form/velocity loss

Band-Assisted Nordic Curl
3x6xBW-2 Minis

A1 | Sumo Kneeling Hip Hinge
2x10/10x62 - Not sure what to call these otherwise, described below
A2 | Copenhagen Adductor Raise
2x8/8xBW - Normal/long lever

Lying Leg Raise
3x12 - Off box

Very surprised by getting a match PR today. Warming up felt good until 405 and then it felt strangely hard with normal reps, so I just tried to pause it when I got to 495 to allow for a lower absolute load. That worked just fine I guess to get me a few solid sets.

The Sumo Kneeling Hip Hinge: One knee on a box or bench, the other foot on the ground in a wide stance, and just.. hinge with a weight in the hands. The goal was to use the side with the knee on the box and my emphasis is feeling my adductors there, but the glutes also do work obviously.

SUNDAY - UPPER/ACC + CONDITIONING/MODERATE

Cable Low Row w/ Reach - Moderate Neutral
10x180
8x180
10x160

Single-Arm Triceps Pushdown
9/9x80
8/8x80
5-ct eccentrics, no assistance on left, assisted concentric on right

Cable Reverse Curl + Biceps Curl
12+8 x 75
10+10 x 80
10+8 x 80

Incline Side-Lying Lateral Raise
2x9/9x30
7/7x30
Slow eccentric

Treadmill Running - Glycolytic // Medium
Incline at 3.0% for all and 3.3 mph for walks
Warm-Up: 2:00 walk + 4:00 run 6.0 mph -> 8.3 mph + 3:00 walk
Primary Work: 8 x 1:00 run at 110% CS / 1:30 walk
Did that ^
Cool Down: 3:00 run at something mph, 3:00 walk with decreasing incline
Metrics
3.15 mi total movement, 1.1 mi running in 8:00 total
35:00 at 153 avg HR, 173 max HR, 466 cal

Another no-pressing upper day with nothing to note really. Right elbow still weak/hurting a bit with the direct triceps work. Will probably incorporate some push ups this week to start grading into pressing regardless.

Conditioning is listed as medium glycolytic, because that was the intent, but it probably wasn’t fast enough. The incline made it difficult enough, but I think it wasn’t quite right for the purpose of the session. Still figuring it out.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO X - UNPLANNED DELOAD

Catching up here. This last week was one of those unplanned deloads courtesy of life. Just stressed out and mentally fried each day from the busiest week of work I’ve had at this home health job so far. Physically I was feeling beat too, so obviously things just came together at the right, or wrong, time to knock me down a peg.

Other than leg extensions, leg curls, and core mid-week, I didn’t do any actual exercise until Saturday. Saturday was light Zercher Bulgarian split squats, pendulum sissy squat, and calf raises. Not bothering to log those.

SUNDAY - CONDITIONING // MODERATE + UPPER // ACCESSORIES

Outdoor Running - Aerobic // Threshold Intervals
Warm-Up: 1.00 mi in 9:11 + 6:18 stretch rest
Primary Work: 3 x 6:00
Run 1: 0.78 mi / 1,258m (Best at 7:41/mi) + 1:30 walk rest
Run 2: 0.74 mi / 1,192m (8:06/mi) + 3:00 stretch rest
Run 3: 0.74 mi / 1,190 m (8:08/mi) + 1:30 rest
Cool Down: 0.32 mi in 3:00 (9:19/mi)
Metrics
Total: 3.58 mi in 30:11 total running (8:29/mi avg) and 12:17 rest
Primary: 2.26 mi in 18:00 total running (7:59/mi avg) and 6:00 rest
Bio: 42:34 at 157 avg HR, 180 max HR, 704 cal

About 20 mins later

Seal Row w/ Cambered Swiss Bar
4x6x205

A1 | 4" Deficit Push Up w/ 3-Ct Eccentrics
15, 15, 13 x BW
A2 | Incline Cable Curl
12x25s
2x7x35s

First time running outside in a bit. The 1-mile warm-up and first 6:00 interval both felt great. Then I didn’t rest long enough and I ended up with quad cramping starting mid-way through the 2nd 6:00, so I took the longer rest to work that out. Felt good aerobically though.

Then just a few heavy sets of rows and reinitiating some pressing stimulus, which felt good, no elbow feelings. Hopefully this upcoming week will be better overall.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO B - TUESDAY - FULL ARMOR // B1: SQUAT + SHOULDERS

SSB Reverse Lunge
2x6/6x150
6/6x150 - 3 ct pauses on eccentric near bottom before finishing eccentric

Paused Cable Belt Squat
2x8x190 @ RPE 8-ish

Chest-Supported DB Lateral Raise
3x15x25s
13x25s
Explosive w/ Hand-Release -> Standard -> Partials each set

Half-Kneeling Windmill
2x8/8x35

A1 | Shoulder ER
3x12x10s
A2 | Oblique Hanging Leg Raise
3x8/8

Conservative control work on the reverse lunges today. Still difficult, but low/no strength/hypertrophy stimulus. But the belt squats handled that.

Skipped heavy horizontal row today since I just did that with the seal rows.

WEDNESDAY - CONDITIONING // HARD

Outdoor Running x Medium Glycolytic // Tolerance
Warm-Up: 0.35 mi in 3:16 + 5:00 stretch
Primary Work: 6 x 1:00 run @ 82-90% / 2:00 slow walk
Run 1: 285m (Slowest at 5:39/mi) + 2:00 rest
Run 2: 301m + 2:00 rest
Run 3: 303m (Fastest at 5:19/mi) + 2:00 rest
Run 4: 293m + 2:00 rest
Run 5: 295m + 2:00 rest
Run 6: 289m + 2:00 rest
Cool Down: Extensive Tempo - 10 x 0:30 jog ~7:00/mi / 0:30 walk for 0.97 mi total
Metrics
Total: 2.17 mi total in 14:16 total running and 22:00 rest
Primary: 1.1 mi / 1,766m total via 6:00 work (5:28/mi avg pace) and 12:00 rest

I didn’t realize I wasn’t wearing my watch until we got to the running trail area, but my wife let me use her Apple watch. It shows a rolling pace instead of a current pace, so I was having to go by feel and data is a little messy on this one. Either way, this was basically right around the velocity I was aiming for with a Medium-length (60-75 sec) Glycolytic Tolerance workout. Definitely needed to go faster than I was on the treadmill (8.3-8.6 mph recently) to hit the glycolytic stimulus. 5:28/mi average today is 11.0 mph, for context. Tons of hamstring and glute burn/fatigue as the primary constraint = good.

For additional context, I’ll give away part of an update to the system I’ve been working on: I’ve done a ton of figuring around how to correctly train for the glycolytic system and I’ve landed on using what I’m calling “Glycolytic Rep Max” in the time-length bands (short/medium/long/extended), similar to 1RM, 3RM, 5RM, etc. in lifting. For instance, I’ve figured my 60-sec “G-RM” is around 12.2 mph based on other recorded bests (i.e. what velocity I could hold for 60 seconds at 100% effort). This is also translatable to things like watts on an air bike. Tolerance and Power are my 2 types of glycolytic workouts. Tolerance uses 82-90% of G-RM velocity for the length band with shorter rests and Power uses 90-96% of G-RM velocity with longer rests. Less volume on Moderate days (generally toward the lower end of the %G-RM range) and more volume on Hard days (generally toward the higher end of the %G-RM range), but this can be autoregulated. Today, I hit this exactly by feel and confirmed this idea. My average velocity was 10.97 mph (5:28/mi) and that is 89.9% of 12.2 mph (again, that’s my assumed 60-sec G-RM), landing me perfectly at the top of the Tolerance range on a Hard day

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO B - THURSDAY - FULL ARMOR // B2: PRESS + HINGE

Biceps Curl
2x12x25s - DBs
3x6x95 - Barbell with slow eccentrics

6" Deficit Push Up - Paused
15xBW
3x10xBW+45
10xBW
Unweighted ones to floor, weighted ones floated

Single-Leg Hyper w/ Rotation
2x12/12xBW+45

A1 | Cable-Assisted Nordic Curl
9xBW-50
7xBW-50
No hand assistance at bottom
A2 | Bent-Over Triceps Pushdown - Slow Eccentrics
15x50
13x50

More pressing added, no elbow issues. Will attempt some light barbell pressing on Sunday.

FRIDAY - CONDITIONING // LIGHT + LOWER LEG ACC

Air Bike x Aerobic // Intensive Tempo Intervals
Warm-Up: 5:00 at 40-50 RPM
Primary Work: 2 x [12 x 0:30 on / 0:30 rest]
On: 61-63 RPM - Aiming for about 300 watts
Rest: 48-50 RPM
2:30 set rest at ~40 RPM
Cool Down: 4:30 at 40-45 RPM
Metrics
35:00 total, 17.9 mi, 128 avg HR, 150 max HR, 320 cal (bike)

Cable Tibial ER/IR
2x8/8x25 each

Cable Standing Calf Raise
15x90
10x180

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO B - SATURDAY - SQUAT // “HEAVY”

PREP FLOW
P1 | Corkscrew Hip Thrust
2x5/5xBW
P2 | Plyometrics - Deep Tier Yielding - Squat
2x20
Seated Box Jump
3x2x24" from 16" - PR on straight-leg box jump, took these outside for the first time, so no worries about hitting my head on the ceiling, measuring via video I cleared 28"

Squat w/ Chains - Belt/Oly Shoes
5x2x365+75 - Treated this slot as a somewhat heavy dynamic effort

Beltless RDL - Straps
2x6x405

Cable Belt Squat w/ Goblet KB - Wide Stance
10x140+35
10x160+35

A1 | Copenhagen Adductor Plank
3x0:30/0:30xBW
A2 | Anterior Plank Dip
2x10xBW
8xBW

Solid workout, the weight just felt heavy, so I went for more of the feeling of good output rather than forcing higher weights. Going to work in more of the wider stance belt squats for the adductors.

SUNDAY - UPPER // POWER

A1 | Plyo Push-Ups
2x8 - Depth drop catch
Dropped hands from 16" box to 6" crash pads, catching then lowering into deficit, pushing up normally, then walking hands up to box again
2x8 - Depth drop catch to plyo push-up
Same drop, pause, then explosive push-up from deficit to hands on box
A2 | Barbell Curl - Slow Eccentrics
12x65
8x75
2x6x95

B1 | Pull Up on Dip Bar
6x5xBW
30 sec to bench
B2 | Paused Bench
6x5x225 - No elbow issues
60 sec back to pull ups

C1 | Bent Over Triceps Pushdown - Slow Eccentrics
16x50
15x50
C2 | Cable Crossover Lateral Raise
8x25s
7x25s

Good quick session here. I was just going to do the depth drop catches for push-ups, but I was surprised by the elbow feeling totally fine. So I added the explosive ones. Bench was very easy, but that was the point. I’m just going to gradually and conservatively reintegrate pressing. No rush. We’ll just get big shoulders, biceps, and back in the meantime.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO B - MONDAY AFTERNOON - CONDITIONING // INTRO TO ACCELERATION

Outdoor Running x Alactic // Acceleration
Warm-Up: 6x100 yd strides (~20 sec) with 30 sec rests, stretching, leg swings
Primary Work:
2x100 yd power skips w/ 2:00 rest
2x3x5m accels with 1:00 rep rests and 5:00 set rest
Cool Down: Repeat the same 6x100 yd strides
Metrics
Video measured 5m times were 1.22-1.27 sec, but that’s obviously not precise
Not going to be gathering HR data and such for sprint workouts

This was meant to be an easy intro to accelerations. I tell you what, I don’t have a clue how I managed to even do a little bit of that sprint session last year when I strained my hamstring based on how this felt. Acceleration and Max-V work are different obviously, but this felt so sloppy and uncoordinated. When I looked back at the first set of 3x5m, I was embarrassed and no one else was even there to see it. I improved it significantly on the second set, but I have a ton of work to do.

This next block coming up is meant to be the sprint-focused block, but I’m not going to force it if it’s dangerous. It could end up being a short to medium glycolytic focus with sprint form work and graded exposure to the positions.

TUESDAY MID-DAY - FULL ARMOR // B1: SQUAT + PULL + CONDITIONING // HARD

DB Lunge
6/6x90s - Warmed up to here with alternating reverse lunges
2x8/8x90s - Walking lunges, PR

Chest-Supported T-Bar Row
2x6x180
8x160

DB High Pull
10/10x60
2x10/10x65 - It’s the second exercise shown here

Cable Cross-Over Rear Delt Fly
8/8x50
6/6x50

Solid work for just 4 exercises and 2-3 sets each. The reverse lunges weren’t feeling great on the right adductor, so I switched to walking lunges and I got a lot more out of it.

Then, ~30 min later:

Outdoor Running x Aerobic // VO₂ Max Intervals
Warm-Up: 0.56 mi in 5:00 + 4:20 stretch rest
Primary Work: 2 x 3x3:00 run / 2:00 rest
Run A1: 0.40 mi / 643m (Fastest at 7:31/mi) + 2:00 jog rest
Run A2: 0.40 mi / 641m +2:00 shuffle jog
Run A3: 0.39 mi / 623m
Set Rest: 3:00 walk
Run B1: 0.39 mi / 625m +2:00 shuffle jog
Run B2: 0.37 mi / 589m (Slowest at 8:14/mi) +2:00 walk
Run B3: 0.37 mi / 594m +2:00 walk
Cool Down: 0.30 mi in 3:00
Metrics
Total: 3.17 mi in 26:00 total running with 17:20 rest
Primary: 2.31 mi in 18:00 total running with 11:00 rest
43:20 total at 156 avg HR, 171 max HR, 717 cal

Absolutely zero running power available after the accel intro yesterday and lunges today. Definitely place the blame more on yesterday though with the power skips and accels, because my lower legs were very uncomfortable. The goal was to do 2:00 easy jogs as rest, but that simply was not going to happen. Either way, I probably just overshot the pacing. Should have gone a little slower to match the state I was in.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK A - MESO 3/3

MICRO B - THURSDAY EVENING - FULL ARMOR // B2: PRESS/HINGE

Depth Drop Catch Push-Up
2x8 - 16" box to 6" crash pads

A1 | Tempo Low Incline Bench - 4 Ct Eccentrics, 1 Ct Pause
4x4x225
A2 | Pendlay Row w/ Cambered Swiss Bar
4x6x215 - Pulled from 6" crash pads, strict form + slow eccentrics

Cable-Assisted Nordic Curl
2x8xBW-50

Off-Box Lengthened Crunch
2x10xBW
8xBW

The next day

B1 | Arms-Supported DB Incline Curl w/ Fat Gripz
12x25s - Hammer
11x25s - Hammer
2x10x25s - Normal supinated
B2 | Triceps Pushdown Yielding Isometric
5x0:30x50 - Held at 90 deg elbow flexion

Trying some more conservative pressing to see how the elbow acts. Negative signal on this one, because it hurt afterwards and then into the next day, despite the low RPE and weight. Figured I would test irritability and rehab ideas with the curls and triceps isometrics to see if the latter reduced symptoms (which it should have at this intensity, if it were just a triceps tendon issue), and if the former bothered it. Well, it got worse after doing those 2. I’ll test the triceps isometrics alone next.

SATURDAY EVENING - LOWER // PRIMARY

Plyometrics - Deep Tier Yielding - Squat
2x15xBW

Box Squat - Beltless/Oly Shoes
6x3x315

Box RDL - Beltless/Straps
2x10x225 - I randomly remembered this classic and threw it in

Triceps Pushdown Overcoming Isometric
5x0:30 - About 50% effort into straps

Just floating through until I begin the next Block honestly. Lots of aches and pains going on at the moment. So no big things here.

Triceps isometrics alone did not increase elbow pain.

SUNDAY MID-DAY - UPPER ACCESSORIES + CONDITIONING // MODERATE

A1 | Lat Pulldown - Wide
12x180
11x180
10x180
A2 | Cable Dip Press
10/10x100
2x10/10x125

Machine Seated OHP
2x10x140

Very low volume, feeling things out. No additional elbow issues from this.

Treadmill Running x Medium Glycolytic // Tolerance
(Incline at 1.0% for all and 3.3 mph for walks)
Warm-Up: 5:00 run at 6.5 -> 8.5 mph + 1:30 stretch + 1:30 walk + 1:00 run at 9.0 mph + 2:00 walk
Primary Work: 5 x [1:00 run at 10.0 mph + 1:30 walk]
Cool Down: 5:00 run at 8.5 mph + 1:30 walk
Metrics
3.05 mi total movement
30:00 total at 154 avg HR, 173 max HR, 502 cal

My velocity estimates are still just about right for the glycolytic work. This was decently fast but repeatable. Bottom of the velocity range for the Medium time band and bottom of the rep range for Tolerance made this land around the minimum viable glycolytic work basically.

This finishes out Block A for this Cycle. Quick review: I didn’t do enough aerobic work to match the conditioning goal of the block. Pretty good deadlifting throughout, moderate squatting with some of the adductor feelings, and I started getting somewhere great with bench, but this elbow bullshit knocked me out. Lots of aches and other stress has built up recently, so I’m going to take another week or so of lower stress lifts and try to feel decent enough to go into Block B strong. Still planning on easing into sprint things.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK X

TUESDAY EVENING - LOWER ACCESSORIES

A1 | KB Swing
3x6x185 - PR on these, I think
A2 | Cable Bulgarian Split Squat
3x8/8x125 - New exercise figured out. These are probably my favorite Bulgarian variation I’ve ever tried. Gif below

Seated Cable Leg Curl
12/12x45
11/11x45
10/10x45

Lying Knee Raise - Off-Box w/ Med Ball
12x15
8x25
7x25

The cable BSS is done on a functional trainer with a dip belt that has D-rings on the sides. Highly suggested, it feels very good. It’s immediately one of my primary quad/glute movements now. Could add weight in my hands or just go up in cable weight.

KB swings are done with my homemade KB that’s plate loaded. So it was done with 4 x 45s and it’s pretty difficult to manage. It’d be cool to add another plate to get to 225 for controlled swings as a hinge power movement.

WEDNESDAY AFTERNOON - UPPER ACCESSORIES

Cable-Weighted Incline Push Up
12x90
9x110
8x110

Overhead Triceps Pushdown
15x50
13x50
12x50
This is the same as the bent over triceps pushdown I've been doing, just renaming them to be more accurate. It's an overhead triceps extension, but I'm bent over and the cable is above me, as opposed to being anchored at the floor

A1 | DB Lateral Raise
3x21x25s - Myo-rep match sets
A2 | DB Incline Curl - Arms Supported
12x25s
11x25s

Band Incline Curl
2x10/10xMonster Mini - Tension adjusted to get near failure

I just keep on cable weighting new things, I guess. The incline push-up is just doing the regressed push up variation on a barbell that’s in a rack, except with the cables pulling you directly into the direction of the push up. It’s very interesting being in that position but getting <10 reps.

I didn’t want to do the cable-weighted push ups on the dip bar that I’ve done in the past few months, because I have a suspicion about the elbow issue being related to neutral grip things. Hammer curls, pull ups on the dip bars, and seal and Pendlay rows with the Swiss bar have all been around the recent exacerbations. And one of the most consistently painful positions is a cross-body cable triceps extension, like in a Tate press position. Normal pronated pull ups have been questionable too though. And bench can be painful, but it doesn’t seem like a cause of an exacerbation and push ups are fine too. Could be totally wrong with this idea, but I just need to keep testing things separately from each other.

WEDNESDAY AFTERNOON - CONDITIONING // HARD

Started about 30 mins after the upper accessories above

Outdoor Running x Short Glycolytic // Power
Warm-Up: 0.42 mi in 3:02 (7:11/mi) + 7:47 stretch/walk
Primary Work: 6 x 0:45 at 90-96% G-RM / 3:00 rest
R1: 231m + 3:00 rest
R2: 243.4m + 3:00 rest (Best at 4:58/mi pace)
R3: 243.3m + 3:00 rest
R4: 242.9m + 3:00 rest
R5: 226m + 3:00 rest (Slowest at 5:20/mi pace)
R6: 228m + 3:00 rest
Cool Down: 0.55 mi in 5:00 (9:04/mi) + Quads Cramping
Metrics
Total: 1.85 mi in 12:02 (5:52/mi avg) with 25:45 rest
Primary: 1,415m in 4:30 total (5:07/mi avg) with 18:00 rest
Bio: 38:11 total at 151 avg HR, 178 max HR, 516 cal

This was another point for my Glycolytic Rep Max (G-RM) idea being accurate. My 0:45 G-RM is set at 12.6 mph and I hit the very top of the 90-96% range at 12.1 mph, holding strong for 3 rounds before dying off due to hamstring fatigue and power dropping off and I hit 89-90% on the last 2. I could have probably maintained speed via a longer rest period, but this was great representation of the peak of a Hard Short Glyco Power workout, as it was the shortest rest per set (3:00-4:30 min), highest rep count (5-6 reps), and included the fastest pace (96%) for a lot of it. The goal here would be to do the same reps and rest, but be able to maintain the 12.1 mph or very near it. That would be a huge signal to test for a new 0:45 G-RM with a 100% effort rep.

Also, my quads cramped so much after the “cool down” I had to sit there for about 5 mins lol. Guess the Bulgarians got me or just overall leg fatigue. Nutrition has been on point recently and I got some No Salt (potassium chloride) I’ve used intermittently, but I’ll need to play with sodium/potassium timing.

[TylerPK4L]

CHIMERA

CYCLE 3 - BLOCK X

SATURDAY MID-DAY - SPRINTS + LOWER // POWER

Outdoor Running x Alactic // Acceleration
Warm-Up: 10 min stretching and dynamic warm-up, then 2x100 yd strides, 2x20m power skips, 2x20m straight leg bounds, and 3-4x15m build-ups
Primary Work
3x10m accels
3x5m fly with 5m lead-in
Then drive 6 min home

Hang Snatch Grip High Pull
4x3x185

High Bar Paused Squat w/ Belt
3x315
2x3x365
2x3x315

Testing out doing sprints and lower body on the same day (since that’s what people seem to do), but I’m fairly certain it’s not a good idea for me lol. Even at this low volume and intensity for both sides, I just feel very tentative. It might change as/if I get more loose and comfortable during the sprints, but for now I’m very guarded it doesn’t help. So I may just pair sprints with upper days.

Update: Finishing writing this the next day now. My legs actually feel okay now. I’m thinking my secondary lower day could follow a sprint day without too much of an issue. That’s the next scheme to test.

The sprints themselves are still very sloppy and robotic, unsurprisingly. And I’m definitely scared of them. But I’ll work it out. The 5m flys with 5m lead-ins felt better, so I may rely on that still for a bit.

SUNDAY MID-DAY - UPPER // SECONDARY

Pendlay Row - Beltless/Straps
2x8x275

A1 | Machine Dips - Plate-Loaded - Pronated Position
11x230
10x230
A2 | HS High Row
8/8x135
2x8/8x160

B1 | Chest Supported Lateral Raise
10x30s
8x30s
B2 | Lateral Raise
2x8x20s

DB Incline Curl
10x30s
8x40s
6x40s + 6x30s - Drop set

Overhead Triceps Pushdown
15x60
2x10x70

+20 min incline treadmill walk

Mild elbow pain after this right now, but otherwise this was almost entirely pain free. Was curious about the dip position, but using the pronated grip option worked well and both sets were to 0 RIR.