Athlete Optimization (Hyrox, Marathon, Muay Thai Regionals, 2023 Crossfit Games Qualifier)

Performance Based · Aug 29, 2022

Good afternoon all, I hope this finds you well - Currently prepping for multiple events.

Nov 19 - Hyrox
Nov 25 - Marathon (Boston Qualifier)
Jan 23-25 Muay Thai Regional Qualifier
Feb - Crossfit Games Qualifer (Have no intention of competing; I just want to see if I can qualify)

	Test	Masteron	EQ	Primo	EPO	GW501516
29-Aug	200mg	200mg	800mg	600mg
5-Sep	200mg	200mg	800mg	600mg
12-Sep	200mg	200mg	800mg	600mg
19-Sep	200mg	200mg	800mg	600mg
26-Sep	200mg	200mg	800mg	600mg
3-Oct	200mg	200mg	800mg	600mg
10-Oct	200mg	200mg	800mg	600mg
17-Oct	200mg	200mg	800mg	600mg
24-Oct	200mg	200mg	800mg	600mg	3,000IU 3x per week	30mg E/D
31-Oct	200mg	200mg	800mg	600mg	3,000IU 3x per week	30mg E/D
7-Nov	100mg	200mg	800mg	600mg	3,000IU 3x per week	30mg E/D
14-Nov	100mg	100mg	800mg	600mg	3,000IU 3x per week	30mg E/D
21 Nov	100mg	0mg	400mg	200mg	3,000IU 3x per week	30mg Run Days Only

In addition to this 2IU GH mornings, 20IU IGF-1 LR3 nights pre bed, 50mg Oxandralone as needed pre strength days (Only used intermittently)

Cardio Morning
Tempo Runs Monday/Wednesday/Friday
Swims Tues/Thurs/Misc. Saturdays (alternate bike ride for recovery)

Muay Thai
Post Cardio Shower + 24 Ounces of water 1 hour OE Muay Thai followed by 1 hour private session
Monday-Friday Schedule Allowing
This is treated as general physical activation. Low neurological function skills based training following heightened CNS activation post cardio.

Durability
Monday/Tues/Thurs/Friday
Each day has a primary focus of developing strength, followed by conditioning followed by skills based work. Each day is essentially a full body workout.
Monday - Back
Tuesday - Chest/Shoulders
Thursday - Rotation/Unconventional Movement Patterns
Friday - Legs

Start w/ mobility followed by a traditional power lifting block for the given body part; followed by full body conditioning; then skills based training (Hyrox tasks).

Sourcing
Testosterone, GH, Oxandralone, and IGF all come from an anti aging clinic.
Masteron, Equipoise, Primo come from @SOUR DIESEL
EPO is from @sciroxx-lab
GW is from @Mike Arnold

Stats
217 at 13.8% Via Dexa
Just came off a performance based block and took the past 30 days just to chill and recoup a bit.
Would like to roll in at 205-210ish at 9%

Diet
Carb cycling based off of need 3 high/3 low
I am in Dallas on Saturdays with my wife and it is the seafood diet (as in see food; eat food)

Continuation
I am only planning out 12 weeks for this cycle - Unsure of the condition I will be going into my fight and how my bloods will be.

OTC Supplements
G1M Sport Pre Runs, Xtend electrolytes, Dr. Price's Electrolytes, Liv52, NMN, Resveratrol, Tumeric/Curcumin, EPO Boost, Berberine, Magnesium, GABA, Zinc, Athletic Greens (2x per day), Beet Powder Pills, Blood Booster, DHEA

SOUR DIESEL · Aug 29, 2022

^^^subb'd

..always great stuff from you brother

.

Cerberus777 · Aug 29, 2022

Subbed as well.

Performance Based · Aug 30, 2022

Training Monday Aug 29

Morning Cardio
10 Sauna
30 Incline Walk
10 Stretch

2x1:00 @6:30
2x1:00 @5:40
2x1:00 @5:00
5x45 @4:00

Muay Thai
45 Min

1 Hour Massage + Dry Needling

Durability
40 Elliptical
Mobility Warm Up
3x Front Elevated Split Squats, Banded Back Pulls, Oblique Band Twists
3x Single Leg Step Downs, SLDL, Calf Raises, Shoulder Girdle Banded Circles
Strength - Deadlifts
1x10 @225
1x10 @315
5x3 @45
General Athletic Movement
5 Rounds (Completed in circuit, no rest between exercises or sets)
30 Banded Pull Ups
12 Explosive Land Mine Shoulder Press
20 Land Mine Squats
40 Banded Explosive Push Ups
Skills Based Training
6 Rounds
20 Seconds Max Effort C2 Rower, + 20 seconds airdyne + 20 seconds plank
3 rounds
20 seconds skierg + 20 assisted pistol squats per leg

cmryan · Aug 30, 2022

PMCCHRIS said:
Training Monday Aug 29

Morning Cardio
10 Sauna
30 Incline Walk
10 Stretch

2x1:00 @6:30
2x1:00 @5:40
2x1:00 @5:00
5x45 @4:00

Muay Thai
45 Min

1 Hour Massage + Dry Needling

Durability
40 Elliptical
Mobility Warm Up
3x Front Elevated Split Squats, Banded Back Pulls, Oblique Band Twists
3x Single Leg Step Downs, SLDL, Calf Raises, Shoulder Girdle Banded Circles
Strength - Deadlifts
1x10 @225
1x10 @315
5x3 @45
General Athletic Movement
5 Rounds (Completed in circuit, no rest between exercises or sets)
30 Banded Pull Ups
12 Explosive Land Mine Shoulder Press
20 Land Mine Squats
40 Banded Explosive Push Ups
Skills Based Training
6 Rounds
20 Seconds Max Effort C2 Rower, + 20 seconds airdyne + 20 seconds plank
3 rounds
20 seconds skierg + 20 assisted pistol squats per leg

How do you differentiate durability and general athletic movement? The former being primarily unilateral and the latter having an element of speed?

Performance Based · Aug 30, 2022

cmryan said:
How do you differentiate durability and general athletic movement? The former being primarily unilateral and the latter having an element of speed?

For durability - I was plagued with non stop injuries for nearly a decade. I do a pretty in-depth movement analysis every six months and try to find where weaknesses are, issues in range of motion, etc.

Camera watches you move through a series of motions and monitors % change side to side in range of motion etc.

There’s also heaps of data showing events that generally cause injury. IE your back being under load and then then position of the load changes. Movement patterns are set to meet my movement inadequacies and what mass data shows I need to worry about.

General athletic movement - the ability to move weight very quickly with nominal fatigue essentially.

Performance Based · Aug 30, 2022

Most common causes of injuries in athletes (not in particular order)

Contracted back to weight shift
Angle mobility / lateral flexion
Single leg step downs/step ups
Hamstring over extension
Non traditional angle shoulder force application
Applying force with spine in a-typical position

fisther69 · Aug 30, 2022

PMCCHRIS said:
Most common causes of injuries in athletes (not in particular order)

Contracted back to weight shift

Angle mobility / lateral flexion

Single leg step downs/step ups

Hamstring over extension

Non traditional angle shoulder force application

Applying force with spine in a-typical position

Yeah, it’s why we use tall mounts and cheek risers now..literally all that shit happens when you lean forward with all that added weight to the upper body

Performance Based · Sep 2, 2022

Training Updates - Had to teach the 31st/1st last minute

Aug 31
1 Hour Stationary Bike + Mobility

Sept 1
57 Min Jog - 7 Mile Loop
PM Session 1 Hour Recumbent Bike + Mobility

Sept 2
Morning Swim
3x75 Kick/Drill/Swim
5x100 Finned Freestyle
5x50 CSS
3x100 (50 pull paddle + 50CSS)
5x50 Finned Freestyle

Afternoon
10 Sauna
30 Elliptical
Durability
3 Rounds - Slight rear elevated sprinters squats (20 per leg), banded back contractions w/ shifts, shoulder circles under banded tension
3 Rounds - Front elevated split squats, banded chest activation, tib raises, SLDL w/ body weight
Strength
4x12 @275 Floor Presses
General Athletic Movement
6 Rounds
20 Unilateral Dumbell Floor Presses + 10 Strict Pull Ups + 50 Banded Explosive Push Ups
3 Rounds
Explosive Bench Dips x 25 + Single arm dumbell tricep extension x 30 + band resisted push ups x 25
Hyrox Prep
10 Rounds
30 seconds max effort ski-erg immediately into 30 seconds ab raises and repeat

NOTATIONS: I really wanted to try Masteron again; lower back is already in a twisted mangled mess and I am cramping pretty terribly - DROPPING Masteron. Muay Thai coach is moving so having to find a new gym - unfortunately training there is on pause until I find something suitable.

Performance Based · Sep 5, 2022

Update - Weight 9/4/2022 I was at 220 even this morning. Scale is moving in the wrong direction. Not going to change anything with me just dropping Masteron. Will weigh again end of next week and make adjustments from there.

Was supposed to take today completely off; tweaked my right gastroc on literally min 10 of a 10 minute warm up jog.

Training
Sept 2 (Friday)
Run
10 Sauna
30 Incline Walk
2x1:00 @6:30
2x1:00 @5:40
2x1:00 @5:00
2x1:00 @4:30
10x30 @4:00

Afternoon
10 Sauna
30 Elliptical
Durability
3 Rounds Single Leg Step downs, archer TRX rows, shoulder banded releases
3 Rounds front elevated split squats, walking hamstring stretch, oblique banded twists, back banded Pulls
Strength
4x10 Ultra Deep Leg Press
General Athletic Movement
5x5 Squats @135 (bottom out movement "asian potty squat") to immediate 5 full ROM pistol squats per leg
5 Rounds
Land mine single arm press x10, Dumbell SLDLx10, 20 seconds max effort airdyne, 10 land mine squats

Sept 3 (Saturday)
1 Hour Stationary Bike

Sept 4 (Sunday)
10 Min Jog (tweak)
1 Hour Stationary Bike

Afternoon
Swim
3x75 K/D/S
5x100 FreeStyle w/ Fins
2x200 CSS
4x50 Paddle w/ Buoy
6x50 CSS 85% Effort
4x50 Free Style Cruise

Performance Based · Sep 7, 2022

Training For Those of You Interested

Sept 5 (Monday)
10 Sauna
30 Elliptical
Durability
3 Rounds Front Elevated Split Squats, Banded Oblique Twists, BW SLDL
3 Rounds Single Leg Step Downs, archer TRX rows, tib raises
General Athletic Movement
5 Rounds
2 Min non stop walking lunges, 1 min skierg, 50 TRX rows
6 Rounds
30 Seconds Max Effort Airdyne, 30 push ups, 15 read foot elevated sprinter lunges
3 Rounds
2 Min Skierg +1 Min rest
30 Elliptical

Sept 6 (Tuesday)
Morning Sprints
1 Hour Massage
10 Sauna
40 Incline Walk
10 Stretch
4x1:30 @5:30
Calf Started to act up

Dry Needling Session

Afternoon
90 Min Recumbent Bike Session

Sept 7 (Wed)
Morning Swim
10 Sauna
3x75 (kick, drill, swim)
4x200 Freestyle

1 Hour Massage

Afternoon
10 Sauna
40 Elliptical
Durability
3 Rounds - Single leg step downs, tib raises, banded back pulls/shifts, banded oblique twists
3 Rounds - Front elevated split squats, walking toe touches, 1 min ski-erg, chest banded contractions
Strength
Seated Cable Rows 6x3-4
General Athletic Movement
6 Rounds
Banded Pull Ups, Landmine Oblique Twists, Banded Push Ups
5 Rounds
2 Min C2 Rower, 25 walking toe touches, 50 air squats
Annoying Shoulder Girdle Rehab
4 Rounds
50 Cable pressdowns to 20 cable lat flexions to banded shoulder pitchers throws

Notations: Without my Masteron shot last Saturday I can already feel my body loosening up a bit - lower back is no longer a wreck, I swear I could feel every injury I have ever had with it in my system. Right lateral head of my gastroc got tweaked, will try to jog on it tomorrow again. Found a few local MMA gyms with some solid muay thai guys - will be checking out 2-3 per week until I find another one I like.

Nate Dawg · Sep 9, 2022

PMCCHRIS said:
For durability - I was plagued with non stop injuries for nearly a decade. I do a pretty in-depth movement analysis every six months and try to find where weaknesses are, issues in range of motion, etc.

Camera watches you move through a series of motions and monitors % change side to side in range of motion etc.

There’s also heaps of data showing events that generally cause injury. IE your back being under load and then then position of the load changes. Movement patterns are set to meet my movement inadequacies and what mass data shows I need to worry about.

General athletic movement - the ability to move weight very quickly with nominal fatigue essentially.

Do you have a program on the camera that can monitor the changes/imbalances from side to side, or is that through Jeff?

cmryan · Sep 9, 2022

PMCCHRIS said:
Training For Those of You Interested

Sept 5 (Monday)
10 Sauna
30 Elliptical
Durability
3 Rounds Front Elevated Split Squats, Banded Oblique Twists, BW SLDL
3 Rounds Single Leg Step Downs, archer TRX rows, tib raises
General Athletic Movement
5 Rounds
2 Min non stop walking lunges, 1 min skierg, 50 TRX rows
6 Rounds
30 Seconds Max Effort Airdyne, 30 push ups, 15 read foot elevated sprinter lunges
3 Rounds
2 Min Skierg +1 Min rest
30 Elliptical

Sept 6 (Tuesday)
Morning Sprints
1 Hour Massage
10 Sauna
40 Incline Walk
10 Stretch
4x1:30 @5:30
Calf Started to act up

Dry Needling Session

Afternoon
90 Min Recumbent Bike Session

Sept 7 (Wed)
Morning Swim
10 Sauna
3x75 (kick, drill, swim)
4x200 Freestyle

1 Hour Massage

Afternoon
10 Sauna
40 Elliptical
Durability
3 Rounds - Single leg step downs, tib raises, banded back pulls/shifts, banded oblique twists
3 Rounds - Front elevated split squats, walking toe touches, 1 min ski-erg, chest banded contractions
Strength
Seated Cable Rows 6x3-4
General Athletic Movement
6 Rounds
Banded Pull Ups, Landmine Oblique Twists, Banded Push Ups
5 Rounds
2 Min C2 Rower, 25 walking toe touches, 50 air squats
Annoying Shoulder Girdle Rehab
4 Rounds
50 Cable pressdowns to 20 cable lat flexions to banded shoulder pitchers throws

Notations: Without my Masteron shot last Saturday I can already feel my body loosening up a bit - lower back is no longer a wreck, I swear I could feel every injury I have ever had with it in my system. Right lateral head of my gastroc got tweaked, will try to jog on it tomorrow again. Found a few local MMA gyms with some solid muay thai guys - will be checking out 2-3 per week until I find another one I like.

Do you find anavar, winstrol or any of the other DHT's you've tried to have a similar effect as masteron in regards to excessive muscle tightening?

Performance Based · Sep 9, 2022

Nate Dawg said:
Do you have a program on the camera that can monitor the changes/imbalances from side to side, or is that through Jeff?

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My physio (kinetikchain) in Dallas office. Fantastic program - shouldn’t be too hard to find a local place.

Performance Based · Sep 9, 2022

cmryan said:
Do you find anavar, winstrol or any of the other DHT's you've tried to have a similar effect as masteron in regards to excessive muscle tightening?

In all sincerity no to the Anavar mate - I can’t comment regarding the winstrol though. I think I have a bottle or two at the lab and will get back to you in a week or two once I have actual data on it.

I will say I pick up injuries at a greater rate when I run oxandralone though. I get freakishly strong on it and everything from my gait to movement patterns change.

Wonton · Sep 10, 2022

PMCCHRIS said:
In all sincerity no to the Anavar mate - I can’t comment regarding the winstrol though. I think I have a bottle or two at the lab and will get back to you in a week or two once I have actual data on it.

I will say I pick up injuries at a greater rate when I run oxandralone though. I get freakishly strong on it and everything from my gait to movement patterns change.

didnt read anything but if you have muscle tightness...taurine? right

Performance Based · Sep 11, 2022

Training Update

Sept 8 (Thursday)
Swim
10 Sauna
3x75 (Kick, Drill, Swim)
3x200 Free Style
5x50 CSS
5x50 Freestyle

1 Hour Muay Thai Sweep Work

Afternoon
10 Sauna
40 Elliptical
Durability
3 Rounds - Banded Shifting Back Pulls, Band Vertical Press, Front Elevated Split Squats, Banded Oblique Twists
3 Rounds - Single leg step downs, SLDL, Walking Hamstring Stretch, 1 Min Ski-erg
Strength
5x10 Leg Press - Deeper than you think necessary
5x8 Standing Leg Curl Machine
Injury Prevention/Rehab
5x25 Single leg-leg Extensions + 50 BW Falling forward SLDLs

Sept 9 (Friday)
Run
1 Hour Massage
10 Sauna
30 Incline Walk
15x30 Second Ladders

Afternoon
Dry Needling
Assisted Mobility

Sept 10 (Saturday)
Run
1 Hour Massage
30 Mobility/Warm Up
10 Stretching
6x30 Seconds
6x35 Seconds
6x40 Seconds
Straight Into Swim
2x200M CSS
10x50M FreeStyle
2x100 Free Style

Afternoon
90 Min Recumbent Bike

Performance Based · Sep 11, 2022

Wonton said:
didnt read anything but if you have muscle tightness...taurine? right

Good morning - Much appreciated, its like this twisted mangled mess that I can only describe as being dry needled and then having electrodes/tens unit placed on the needles and certain muscle groups are in complete spasm.

Almost like a complete lack of sodium in specified regions not allowing for proper firing/activation

Performance Based · Sep 14, 2022

Training Update

Monday Sept 12
Run
10 Sauna
35 Incline Walk
10 Stretching
5x30 Seconds @5:30
6x1:00 @4:30
2x30 Seconds @5:00
2x30 Seconds @4:30

Immediately Slam Chow and Straight Into Strength
50mg Winstrol Administered

10 Sauna
30 Elliptical
Durability
3 Rounds - Single leg step downs, SLDL, banded oblique twists, banded back pulls + shifts
3 Rounds - 50 Ball Sit Ups, Seated band shoulder presses, tib raises, archer TRX rows
Srength
Hex Bar Deads
3x3 @465
General Athletic Movement
5 Rounds
Hex Bar Deadlifts 10 + 15 Banded Pull Ups + 50 TRX Rows

Tuesday Sept 13
50mg Winstrol Adminsitered
10 Sauna
30 Elliptical
Durability
3 Rounds - Single Leg Step Downs, Banded Back Pulls + Shifts, Banded Shoulder Salutes, Banded Oblique Twists
3 Rounds - Tib raises, banded shoulder wrenches, banded lat flexion w/ twist, front foot elevated split squats
General Athletic Movement 5 Rounds
30 Banded Pull Ups + 80 Banded Push Ups
5 Rounds
Max Banded Chin Ups + Land Mine Oblique Twists + Bent Over Barbell Rows + Single Leg Pistol Squats
3 Rounds
Cable Tricep Push Down + Cable lat flexion + perfect form push up + dumbell curl

Afternoon Session
90 Min Recumbent Bike

Notes - Will run the winstrol for two weeks. Thus far I feel as though it spikes my BP pretty high and doesn't bring in my CNS like Oxandralone does. But I'm on day two.. So basically I don't know shit yet. Performance on Monday Sept 12 rolling straight into strength without giving my body a chance to return to homeostasis was a bit rough. By the end of the workout I was limping but nothing hurt, entire muscle groups weren't firing essentially which was interesting. Back on the hunt for a Muay Thai gym, thought I found one... Had some weird rules that I think are meant to keep guys out of trouble that just were a huge over reach on their part they wanted me to play part of. Was a hard hard pass.