TCam's Log - The Road to Elite

Training Training Logs
1943

CHIMERA

CYCLE 3 - BLOCK X
TUESDAY EVENING - LOWER // HEAVY

Power Up
Plyometrics - Deep Tier Yielding - Offset Squat
2x10/10 - One foot on bumper plate
Seated Hurdle Jump to Broad Jump
3x24" - Just hurdle jumps
2x3x30" - Each final rep was a hurdle jump to broad jump
3x30" - All reps hurdle jump to broad jump, peaking at 163" / 13’7"

Paused Conventional Deadlift w/ Belt/Straps
3x495 @ RPE 9
2x2x495 @ RPE 8, 9

Paused Hatfield Squat w/ Belt/Oly Shoes
2x6x420 - Mildly wider stance than normal squats

Cable Split Squat
10/10x110
8/8x110

Kneeling Cable Ab Pulldown
13x90
10x90

Been 4 weeks since my last heavy deadlift and my back’s been achy, so I wasn’t expecting much out of this. Wasn’t an amazing performance, but I’m happy with it feeling heavy and still getting good work in. This workout overall was a solid representation of what my lower days should probably look like when I’m trying to hit all of these various athletic goals. Low volume, high intensity. The whole thing with “hybrid” style training is to try to avoid exceeding that point of diminishing returns on any efforts. I got the 2x6 Hatfields done and was about to get under the bar for a 3rd set, then decided against it. Those 2 sets were likely enough and a 3rd wouldn’t have added more positive benefit than it would have added fatigue. It’s all about cleaning up the inputs.

First time trying the hurdle jumps to broad jumps and I liked them a lot. The repeated broads by themselves are good too, but these were easier to send it on the first jump because I have to clear 30" of height. Gif below for demo.

1000028671

1944

CHIMERA

CYCLE 3 - BLOCK X
THURSDAY EVENING - UPPER // SECONDARY

A1 | Bench w/ Open Trap Bar
3x8x200
A2 | DB Rear Delt Fly
25x25s
18x25s

B1 | Lying DB Facepull
15x25s
13x25s
B2 | Overhead Triceps Pushdown
15x50
2x10x70
B3 | DB Preacher Curl
2x12/12x25

C1 | Cable Forearm Grip
12/12x50
10/10x50
C2 | Cable Lateral Raise
13/13x25
11/11x25

Minimal elbow issues following this. Bench intensity was limited by the variation, but still a good test for the elbow. Otherwise just a normal upper workout.

FRIDAY EVENING - CONDITIONING // HARD

Outdoor Running x Aerobic // 2-Mile Time Trial
Warm-Up: 0.65 mi in 6:09 + 4:49 rest/stretch
Primary Work: 2 miles with ascending pace
Mile 1: 8:07
Mile 2: 7:39
Total: 15:46 - 10 sec PR
+ 7:37 rest
Secondary Work: 6 x Strides
0:45 + 0:45 rest
0:30 + 0:45 rest
0:30 + 0:45 rest
0:30 + 0:45 rest
0:30 + 0:45 rest
0:30 + 0:45 rest
Avg: 7:00/mi pace
Metrics
Total: 3.14 mi running total in 25:23 (7:25/mi avg) with 16:12 total rest
Main: 2.49 mi running total in 19:14 (7:07/mi avg) with 11:22 total rest
Bio: 41:41 total time at 153 avg HR, 182 max HR, 689 cal

I didn’t feel like I had a higher velocity glycolytic day in me, so I just copied my wife and tried to keep up. I’m happy with how it went, getting a 10 second PR, despite feeling like death by the last 1/3 or so and still increasing or holding pace.

But this did get my hamstrings and quads both incredibly sore lol

SUNDAY AFTERNOON - QUICK UPPER

Seated Cable Mid-Row
13x140
11x140
10x140
Wide pronated grip

Weighted Deficit Push Up
10xBW+75
2x8xBW+90

Floor Rolling Triceps Extension
30x25s
21x25s

Stairs
16 steps x 45 rounds up and down = 720 concentric + 720 eccentric reps
This was me helping my parents move things over 1 hour

I got a sled for sprints and it came with a shoulder harness, which gives me a new way to do weighted push ups. The weight is hanging from around the bottom of my sternum. So these plus the cable-weighted variation should be solid finally on that adventure.

I included the stairs half-joke because my legs were already still sore from the run, so this just further dug me into the hole and I took Monday off lifting as a result. But now, finishing up writing this on Tuesday, it’s time to actually start Block B.

1945

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO B - TUESDAY EVENING - LOWER // PRIMARY

PREP FLOW
General lower body exploration x 5 min
Plyometrics - Deep Tier Yielding - Squat
2x20
Seated Hurdle Broad Jump
4x3x30" - Hurdle set up 4 ft away from box, trying to get maximum distance with this constraint, got around 7’6" mostly

Squat w/ Belt/Oly Shoes
3x405 - Knees hurting a lot and feeling weak as piss
4x3x365 - Same

Beltless RDL w/ Straps
3x5x315 - Just focused on speed here

Sit Up Off Box
15xBW
13xBW

Starting with Micro B just to line up how I want the year to end up. My knees have both been aching for a couple of months, but I’ve been able to warm up out of it generally. I was not able to on this day at all. Probably flared up from the sudden influx of volume from those stairs the other day. Not the best start to Block B here, but it’s okay. I’m just going to keep moving forward and I’ll throw some rehab principles towards the patellar/quad tendons and see if I can get them back in working order.

I’ve also decided to switch up my running focus per Block. Previously, I had it set up to be:

Block A = Aerobic and Longer Glycolytic
Block B = Sprints and Shorter Glycolytic

With the idea that one is the resilience/aerobic/base block for conditioning and the other is the speed/output block for conditioning. But I don’t think that’s best for long term development of all of those ideas. So, I’m switching it to:

Block A = Aerobic and Shorter Glycolytic
Block B = Sprints and Longer Glycolytic

With the assumption that Block A will now protect from a loss of velocity capacity that was previously there (via 30-45 sec glycolytic work that is practically repeated speed endurance) and Block B will now protect from the loss of aerobic capacity that was previously there (via 2.5-3 minute glycolytic work that would hit VO2 max). And the assumption that doing Aerobic + Shorter glycolytic work will maintain Longer Glycolytic capacity and Sprints + Longer Glycolytic work will still maintain Shorter Glycolytic capacity as well.

Not to mention the battle I would be having in lower body fatigue while doing 2x high velocity sessions per week. This scheme balances volume/intensity fatigue much better.

WEDNESDAY MID-DAY - CONDITIONING // HARD - LONG GLYCO

Outdoor Running x Long Glycolytic // Tolerance
Warm-Up: 0.38 mi in 3:28 (8:58/mi) + 3:21 stretch/walk rest + 381m in 1:30 + 3:00 stretch/walk rest
Primary Work: 6 x [1:30 Run + 2:00-3:00 Rest]
Target: 82-90% G-RM = 9.4-10.3 mph / 6:23-5:49/mi
R1: 404m + 2:00 rest (Fastest, 6:01/mi)
R2: 401m + 2:00 rest
R3: 396m + 3:00 rest
R4: 395m + 3:00 rest
R5: 395m + 3:00 rest
R6: 393m (Slowest, 6:10/mi)
Cool Down: Walk x 10 min + Stretching
Metrics
Total: 2.10 mi in 13:56 (6:30/mi avg) with 19:20 rest
Primary: 1.48 mi in 9:00 (6:07/mi avg) with 13:00 rest
Bio: 33:26 total at 151 avg HR, 174 max HR, 510 cal

Solid running here. Another notch on the Glycolytic Rep Max idea being very accurate. I think I could have held 90% G-RM had I done 3:00 rests from the start, but this was a tolerance session, so some breakdown and performance decay intra-rep was expected.

1946

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO B - THURSDAY AFTERNOON - FULL SECONDARY

A1 | Push Press
6x3x185
A2 | BW Triceps Extension Yielding Isometric
5x0:30
Note: 0 elbow issues on this

Machine Dip
10x90 - Immediate significant elbow pain with light weight at the bottom position. Tried to change grips and such, but no luck

HS Iso-Row
9x360
8x360
7x360

Leg Extension
15x90 + 0:30 isometric at 60 deg knee flexion on last rep
15x140 + 0:30 iso
15x140 + 0:25 iso
13x140 + 0:16 iso

Seated Calf Raise Yielding Isometrics
4x3x0:03 x 180

B1 | Incline Cable Curl
20x22.5
17x22.5
B2 | Incline Hammer Cable Curl
17x22.5
13x22.5

Figured I would test out the push press as a vertical power press movement, since I’m effectively skipping the elbow angle that seems to be aggravating. And I thought it went well, but apparently not lol. The same machine dip and hand position I recently did with no pain and hard sets was super painful after the push press. So I cut that and moved on. Minimal discomfort in the couple of days since though. So.. did push press actually irritate it or not? I’m really not sure what to do about it still. Definitely one of the more frustrating and confusing injuries I’ve ever had.

SATURDAY MORNING - SPRINTS // MIXED + LOWER // ACCESSORIES

PREP FLOW
Jog: 4 x 100 yds with 0:30 walking rests
15m Each: 2 x Pogos, 1 x Lateral Shuffle, 1 x Carioca, 2 x Back Pedal, 2 x Butt Kicks, 2 x Straight Leg Bounds
Sled Walk: 2 x 80 yds x 65 lbs

PRIMARY WORK
Acceleration w/ Sled
4 x 10m x Sled+50 at RPE 7 1:30-2:00 rests
3 x 15m x Sled+25 at RPE 7 2:30-3:00 rests
Max Velocity
4 x 10m + 10m Fly at RPE 7 4:00 rests

Drive home

Standing Calf Raise Overcoming Isometric
4x3x0:03 - Around neutral joint angle or slightly dorsiflexed

Squat Overcoming Isometric
4x3x0:03 - Around 60 deg knee flexion

Single Leg Standing Calf Raise
8/8xBW+90
5/5xBW+180

Seated Cable Leg Curl
10/10x45
9/9x45

Corkscrew Hip Thrust
2x10/10xBW

Today was the first time taking the new sled for a spin. Starting a 12-week progression for sprints to see if I can get comfortable with them and hopefully avoid straining a hamstring again. So, low relative effort and moderate volume on this day. All of the sled sets were done with a falling starting and all of the fly sets were done with a rolling start, both as a way to reduce the nervous start from 2-point stance. Everything felt good today, as it should at 70% effort. Even with that, I could feel some hamstring tightness before doing the flys. But the point is getting less rigid and protective during all of this and hopefully the neural aspects of tightness will chill out as I progress.

And yes, this is very loose on the “Max-V” claim. A 10m+10m fly is really still an acceleration set and 70% effort is barely a sprint, but it’s just the start of feeling the upright Max-V position and strides.

1947

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO B - SUNDAY MORNING - UPPER // PRIMARY

A1 | Weighted Deficit Push Up
8xBW+115
7xBW+135 - PR
6xBW+135
12xBW+90
A2 | Lat Pulldown
10x160
2x9x160
8x160

B1 | Landmine Press w/ Slow Eccentrics
Bar anchored at upper thigh height
8/8xBar+50
8/8xBar+65
7/7xBar+65
B2 | KB Rear Delt Fly
16/16x44
12/12x44
10/10x44

Overhead Triceps Pushdown
13x70
11x70

DB Preacher Curl
13/13x25 - Decided against doing more of this since I needed to go help my parents move some more

Good upper day. Even with helping my parents paint some walls, carry boxes, and move some furniture after this, I didn’t have much elbow pain after this. So, weighted push ups are likely to be my main horizontal press until the elbow is clear. But maybe just indefinitely playing a major role, because they were easily as effective as any other pressing I’ve done.

1948

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO C - TUESDAY AFTERNOON - LOWER // DEADLIFT PRIMARY + CONDITIONING // HARD - EXTENDED GLYCO

A1 | Plyometrics - Deep Tier Yielding - Squat
3x15
A2 | Seated Vertical Jump
3x3
These were done during deadlift warm-ups

Paused Deadlift w/ Stiff Bar - Belt/Straps
3x3x495 @ RPE 8-8.5

RDL - Belt/Straps
12x405

DB Bulgarian Split Squat
4/4x90s - A bit out of reach for stability and feeling safe on the adductors at the moment
8/8x75s

Treadmill Running x Extended Glycolytic // Tolerance
Incline at 1.0% for all and all walks at 3.3 mph
Warm-Up: 3:00 Walk + 2:30 Run 6.0 -> 8.0 mph + Walk 2:30 (Warm-up not included in metrics)
Primary Work: 5 x [2:30 Run + 2:30 Walk]
Target: 82-90% of G-RM = 8.4–9.3 mph / 7:08–6:27/mi
All: 9.0 mph = 603m / 0.375 mi per round, other than first round, which ramped for the first 60 sec from 8.5 to 9.0 mph
Cool Down: 2:30 walk + 5:00 stretch
Metrics
Primary: 1.87 mi in 12:30 total running (6:40/mi avg pace) with 10:00 total rest
Bio: 25:15 total at 155 avg HR, 171 max HR, 344 cal

Pushed the primary lower back a day to save my back after helping my parents move on Sunday. So this week is going to be a little mixed up. A few hours after this I was going to finish with lower accessories, but I did a single set of Nordic hinges and cramped up lol. So, I’m just going to do those accessories during the next session.

The deadlifts felt surprisingly good despite the stiff bar. Paused reps have been feeling better than normal reps recently, so I may need to work on my tolerance to the first few inches off the floor.

Running was solid and right on target again. I thought the Extended Glyco (2:30-3:00) range was going to feel a lot worse, so apparently I’ve improved something there.

WEDNESDAY EVENING - FULL: UPPER // SECONDARY + LOWER // ACC

Rotational Med Ball Throw
3x5/5x15

A1 | Push Press
6x3x185
A2 | Cable Upper Back Row
13/13x62.5
12/12x62.5
9/9x62.5

B1 | Incline Nordic Hip Hinge
3x10xBW
B2 | Cable Chest Press
2x13/13x45
12/12x45

C1 | DB Preacher Curl
2x14/14x25
C2 | Standing Cable Hip Adduction
2x15/15x25

D1 | Cable Reverse Curl
2x10x50
D2 | Cable Bicep Curl
2x10x50

E1 | Lying Knee Raise Off Box
17xBW
14xBW
E2 | Cable Lateral Y-Raise
12/12x25
11/11x25

That was a lot of exercises. But I got caught up on the lower body stuff. Elbow was mostly fine again during the push press, but the rows were painful. And definitely more irritated the next couple of days from this. I think it’s just globally irritated and has been getting hit with compensatory loading and that’s why it’s jumped around from the triceps to the brachioradialis to the medial elbow.

Overall, I’ve been getting hit with this wave of pains and injuries recently. Elbows, knees, and adductors are all feeling bad in their own ways. Going to actually dedicate rehab efforts to these things and get back in fighting shape.

1 Like
1949

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
LAST SUNDAY - SPRINTS // ACCEL + MAX-V

PREP FLOW
Jog: 2 x 100m
2x20m Each: Butt kicks, straight-leg bounds, high knees, pogos

PRIMARY WORK
3 x 10 steps x Sled+140
3 x 15m accel x Sled+50
3 x 30m high knee speed progression per 10m
3 x 40m high knee speed progression per 10m

AEROBIC INTERVALS
10 x 110m/0:30 rest - Avg 6:07 pace

All of this felt pretty good. The heavy sled is measured in steps because it’s not really an acceleration so much as heavy sled pull efforts trying to get as far / as much propulsion per stride as possible. The progressive speed high knees were interesting as a means to get used to upright sprint posture. Just going to keep with these sorts of things and flys to get comfortable with it.

That was 8 days ago. After that I took off the next full week, other than a Wednesday glyco interval run session, which I’m not bothering to log. I went to a Ft. Lauderdale / Miami bachelor party Thursday-Sunday. The lack training was also partially to give all of these aches a rest and see what happens. Quad tendons were/are still angry. Elbow cleared up with the rest, but when I got back yesterday and did some easy work (single-arm lat pulldown, DB curls, and cable forearm work, not going to log those), it was still something I could obviously irritate.

MONDAY AFTERNOON - LOWER // PRIMARY

Leg Press
2x10x450 @ RPE 8

Beltless RDL w/ Straps
3x5x405

90-Deg Hyper
2x10xBW+45 - Brief pause at top

Leg Extension - 2 Up / 1 Down
10x100
2x10x115
Supramax eccentrics, basically just failing to hold it up with 1 leg and controlling it as best as I can

Leg Extension - Berlin Method Isometrics
4x5x0:03 on / 0:03 off with 200, 215, 215, 200 lbs
Held at about 60 deg knee flexion with 1:00 rest between sets

Well let’s see how the quad tendons liked the leg extension stuff. Both the 2:1 and Berlin method are meant to improve tendon quality, but they’re both very high intensity and not necessarily “rehab” in the usual sense. But I’d rather see if I can make some actual changes to the tissue rather than just biding my time until this exacerbation of a recurring issue dies down. It’ll either work or it will stay the same, but it’s clear that taking time off does nothing for it. To me, that implies this route.

Also, I’m switching to a 3x/week primary lifting schedule with other accessory days, so that I’m not trying to fit 4 big days in. Going with something like:

Monday - Primary Lower (Primary DL/SQ, Supp SQ/DL, Hams, Quads, Calves)
Tuesday - Arms + Core + Mobility
Wednesday - Glyco Run
Thursday - Full Body Secondary (Secondary SQ/DL, Tert DL/SQ, OHP/BE, Row, Arms)
Friday - Delts + Core + Mobility
Saturday - Sprint + Lower Isolation (Hams, Quads, Adductors, Glutes, Calves)
Sunday - Primary Upper (BE, Row, OHP, Delts, Arms, Pecs, Forearms)

With the “/” representing a Week A/B switch. Everything that’s not on the Lower/Full/Upper days are simply 1-2 very hard sets per exercise + dedicated mobility/rehab work, not spending more than 30 min on those. I still need to figure out 1-2 light conditioning opportunities, but otherwise I’m thinking this will be a good balance. I just need to actually be able to do the squats and presses without a ton of pain lol

1 Like
1950

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO C - TUESDAY EVENING - ACCESSORIES A

Standing Cable Ab Pulldown
12x90
10x90

Cable Incline Curl - Arm Stabilized
16/16x17.5
12/12x25

Bent-Over Cable Rotation
11/11x70

Cable Triceps Pushdown
9x70
8x70

Mobility
Hamstrings, adductors, spine
1:30/1:30 long stride isometric lunge

Each set was to failure with high intent, which is the aim for these sessions. The goal with these is to allow a space for filling gaps and getting some body parts some additional stimulus, without needing to overload the primary sessions. Higher frequency touches with higher quality and less overall fatigue per big session, hopefully.

WEDNESDAY EVENING - CONDITIONING // HARD - MIXED GLYCO

Outdoor Running x Long Glycolytic // Power + Extended Glycolytic // Tolerance
Warm-Up: 0.64 mi in 5:23 (8:26/mi) + 6:31 stretch/walk rest
Primary Work:
A: 3 x [1:30 Run + 4:00-5:00 Rest]
B: 3 x [2:30 Run + 3:00 Rest]
A - R1: 408m + 4:00 rest (Velocity warm-up)
A - R2: 428m + 5:00 rest
A - R3: 438m + 5:00 rest (Fastest, 5:32/mi)
B - R1: 572m + 3:00 rest
B - R2: 570m + 3:00 rest
B - R3: 575m (Fastest, 7:01/mi)
Cool Down: Walk 6:00 to car then stretching
Metrics
Total: 2.50 mi in 17:23 (6:59/mi avg) with 26:31 rest
Primary: 1.86 mi in 12:00 (6:29/mi avg) with 20:00 rest
Bio: 50:00 total at 150 avg HR, 176 max HR, 790 cal

This slot is meant to be a moderate session, but the mixing of durations kind of implies needing to do enough of each to get a meaningful stimulus. This led to it being a hard session by way of the volume, because I was getting crushed by the slower end of my 2:30 duration Tolerance pace range. But I’m happy with the performance overall, especially the last round being the fastest of the 2:30s, despite the fatigue.

1951

CHIMERA

CYCLE 3 - BLOCK B - MESO 1
MICRO C - THURSDAY EVENING - FULL SECONDARY

Plyometrics - Deep Tier Yielding - Squat
2x15

Beltless SSB Squat w/ Flats
2x8x290

Kickstand Landmine RDL
8/8xBar+225 - Benchmark PR

Floor Press
2x30x135

Lat Pulldown
11x140
10x140
Straps attachment, close grip, lat focused

A1 | Band Katana Triceps Extension
13x2 Lights
12x2 Lights
A2 | DB Curl + Hammer Curl FatGripz
15/15x25 + 10/10x25
12/12x25 + 8/8x25

Cable Leg Extension - Berlin Method Isometrics
4x5x0:03 on / 0:03 off x 45, 55, 55, 55
Held at ~70 deg knee flexion with 1:00 rest between sets

Quad tendons have been a little less pissy last few days, so that’s 1 point toward the 2:1 and Berlin Method leg extensions from the other day. These squats caused minor irritation for the few hours afterwards, but not into the next day now. Good signs there.

This was my first time really loading up the kickstand landmine RDL. Felt good. I’m going to see what happens with some exercises like this one by doing a single hard set every 2 weeks, trying to increase the weight a little each time and do that until I plateau enough to switch exercises. I need to figure out how little volume I can do while still progressing to manage lower body fatigue with running/sprinting.

I started to do OHP with just 15xBar and even after that my elbow was immediately questionable. I put on 95 just to feel it out and with 2 reps it was clear it would irritate it. Light, high rep floor press caused no issue. It really doesn’t like something about the deep elbow flexion in open chain pressing. Deep pain in/under that biceps during hammer curls today too. Diagnosing myself below.

SATURDAY EVENING - SPRINTS // MAX-V

All on asphalt hill

PREP FLOW
Jog: 2 x 80m
2x30m Each: Butt kicks, high knees, bounding

PRIMARY WORK
3 x 32-35m at 60%, 70%, 80% Warm up reps
5 x 32-35m at 85-90% (Fastest were a few at 5.84 sec)

It was about to rain, so we didn’t go to a field and do a full thing. I just used the “measure distance” function on Google Maps to figure the distance.

These didn’t feel great. I’m still being protective and stiff. But that’s okay, I just need to keep working on it and do more things like relaxed bounding and such. Gotta find rhythm and relaxation in the movements before I can put force and velocity through it effectively and safely.

SUNDAY AFTERNOON - UPPER // PRIMARY

Weighted Deficit Push Up
2x8xBW+115
12xBW+90

A1 | Cable Low Row - Moderate Pronated Grip
12x200
10x200
9x200
A2 | Modified Ring Dips
15xBW - Like this but not worried about converging on the concentric
12xBW

Lat Pulldown
14x140
Straps attachment, close grip, lat focused

B1 | Chest-Supported Lateral Raise
18x25s
14x25s
B2 | Triceps Pushdown
11x70
10x70

C1 | Cable Incline Curl - Arm Stabilized
16/16x25
14/14x25
9/9x25
C2 | Cable Forearms - Arm Stabilized
3x8-12x25 each wrist flexion, ulnar deviation, radial deviation
C3 | Band Supination
3x20/20xMicro Mini

Another very solid upper session with the weighted push ups as the primary press. No elbow issues to speak of during those or the modified ring dips, and very little during rows. The dips feel excellent too and I’ll probably try loading them on the next upper slot. I don’t have a pain free loadable vertical press, but having these 2 options is a great workaround for the time being, if not a permanent fixture.

ELBOW DIAGNOSIS TIME

Okay, I’m actually pretty confident in this now, despite the confusion over the past, what, 9 months? The band supination was the only thing that lit up the elbow again today. When I did some testing on it a couple of weeks ago, I did a bunch of elbow, forearm, and shoulder isolated strength testing and this is what stood out above the rest:

Pronation/Supination
L: 8/8x17.5
R: 8/0x17.5 - Very painful on the supination attempt. Tried 3 times for a rep, no go for all

Based on everything I’ve experienced and arguing with AI about what’s important and accurate, it seems likely that the diagnosis is something to the effect of radiocapitellar synovitis with supinator tendinopathy with secondary effects at the medial elbow from compensatory loading. It never followed patterns of lateral epicondylopathy, triceps or biceps tendinopathies, cruciate ligament derangement, or any medial elbow pathology. It’s effectively just been bothered by rotation/compression at this joint and use of the muscles that directly pull on it or affect it.

If correct, the fix is probably some direct supinator loading in a tendinopathy protocol, but really just avoiding irritating the joint itself for a couple of months. I think the removal of gripped-bar pressing will alleviate it almost entirely and allow for all of the other provocative movements, like rows, to be fine.

MOVING FORWARD

I’m going to restart Block B now. This was a good mesocycle to test some waters, figure out these pains, and understand what I need for sprinting and fatigue management. I’ll take the L on the next Block A and let it be shorter to accommodate this choice.

1952

CHIMERA

CYCLE 3 - RESTART BLOCK B - MESO 1/3
MICRO A/C - MONDAY EVENING - PRIMARY LOWER // DEADLIFT

PREP FLOW
General Lower Exploration x 5:00
Plyometrics - Deep Tier Yielding - Squat
2x20
Seated Broad Jump
4x3 at 8’0", 8’6", 9’6", 9’6" (failed 10’ on 2 attempts)
Box-to-pad distances

Conventional Deficit Deadlift - Belt/Straps
2x6x455
5x455

A1 | Cable Bulgarian Split Squat
2x10/10x125
8/8x125
A2 | Suspension Leg Curl - Closed Chain
15xBW
4/4+7 x BW - 2:1 concentric:eccentric reps plus normal
4/4+4 x BW - Same

Cable Leg Extension - Berlin Method Isometrics
4x5x0:03 on / 0:03 off x 55
Held at ~70 deg knee flexion

Cable-Weighted Calf Raise
3x6/6xBW+125 - 2:1 reps

Warm ups felt heavy today, so I opted to not force heavy low rep sets just because it’s a primary lower day and ended up having a great workout overall. This is how I’m handling most of the primary lifts, by just allowing my performance to dictate what I’m doing that day. Simple: Go heavy if feel good, do volume if feel bad, but either way try hard.

The seated broad jumps were done seated on a 16" box jumping to a crash pad. Got my toes to the pad on the 10’ attempts, so I think that or even 10’6" would be a good Block goal.

Also, I realized I could use the same dip belt cable-weighted setup I’ve been using for the split squats and it worked so much better than dangling plates or getting under a barbell.

TUESDAY EVENING - ACCESSORIES A

Standing Cable Ab Pulldown
15x90
8x110

Cable Incline Curl - Arm Stabilized
16/16x25
13/13x25

Bent-Over Cable Rotation
13/13x70

Cable Triceps Pushdown
14x70
10x70

Mobility
Pecs, hamstrings, adductors, spine
1x2:00 eccentric squat (quad tendon rehab)

Same deal as last time, all sets were taken to 0 RIR, same set number and top working weight used, but I was able to add several reps. That’s what this will look like each week, where I’ll just work at the same RIR and just allow whatever natural progression to occur (or maintain, if necessary). Getting into the 12-15 rep range tells me I should just add more weight next week and get myself back down to ~8 reps each. I’ve usually varied my exercises a good bit (mostly out of availability or boredom), but I’m testing running the same accessories week to week (for all workouts) for as long as the progression continues.