Performance MacroPhase - (Hyrox Hong Kong, Muay Thai World Championships, Speed Camp)

Performance Based · Apr 13, 2023

Gentlemen, as always I hope this finds you well. Just finished a De-Load/Strength macrocycle. I have a few events coming up

Hyrox - May 14
Muay Thai Worlds - July 31st
Work Testing - October 26th
Starting April 15th this will be 27 weeks of performance based mesocycle programming.

Cycle

Week	Testosterone	UG	UG	Exotic	Training Block	Event	Programming
15-Apr	200	EQ600	DHB 200		Environmental Adjustment + Hyrox		Performance First
22-Apr	200	EQ600	DHB 200		Environmental Adjustment + Hyrox	Depart Apr 24	Performance First
29-Apr	200	EQ600	DHB 200	EPO 3,000 IU 3x Per Week, GW20mg	Environmental Adjustment + Hyrox		Performance First
6-May	200	EQ600	DHB 200	EPO 3,000 IU 3x Per Week, GW20mg	Environmental Adjustment + Hyrox		Performance First
13-May	200	EQ600	DHB 200	EPO 3,000 IU 3x Per Week, GW20mg	Environmental Adjustment + Hyrox	Hyrox May 14	Performance First
20-May	200	EQ600	DHB 200		Prep For Worlds		Top Team
27-May	200	EQ600	DHB 200		Prep For Worlds		Top Team
3-Jun	200	EQ600			Prep For Worlds		Top Team
10-Jun	200	EQ600			Prep For Worlds		Top Team
17-Jun	200	EQ600			Prep For Worlds		Top Team
24-Jun	200	EQ600			Prep For Worlds		Top Team
1-Jul	200	EQ600			Prep For Worlds		Top Team
8-Jul	200	EQ600			Prep For Worlds		Top Team
15-Jul	200	EQ600			Prep For Worlds		Top Team
22-Jul	200	EQ600			Prep For Worlds		Top Team
29-Jul	200	EQ600			Prep For Worlds	Worlds July 31	Top Team
5-Aug	200	EQ600			Deload		Being a Fatty
12-Aug	200	EQ600			Deload		Being a Fatty
19-Aug	200	EQ600			Speed Camp	Return States Aug 22	Dallas
26-Aug	200	EQ600			Speed Camp		Dallas
2-Sep	200	EQ600			Speed Camp		Dallas
9-Sep	100	EQ 300			Speed Camp		Dallas
16-Sep	100	EQ 300			Speed Camp		Dallas
23-Sep	100	EQ 300			Speed Camp		Dallas
30-Sep	100	EQ 300			Speed Camp		Dallas
7-Oct	100	EQ 300		EPO 3,000 IU 3x Per Week, GW20mg	Speed Camp		Dallas
14-Oct	100	EQ 300		EPO 3,000 IU 3x Per Week, GW20mg	Speed Camp		Dallas
21-Oct	100	EQ 300		EPO 3,000 IU 3x Per Week, GW20mg	Speed Camp	Testing October 26	Dallas

Performance Based · Apr 13, 2023

April 12th, 2023
Morning Cardio
1 Hour C2 Bike
15 Min Row
40 Min LSD Jog

Performance Session
10 Sauna
30 Elliptical
2x3 Rounds Banded Mobility Durability Warm Up
Strength
4x3-5 Standing Uni-Leg Leg Curls+ Walking Toe Touches + Tib Raise Walks
4x10 Hammer Strength Incline Squats to Calf Raise (Sprinters Squats) + 15 BW Split Leg Squats P/L
Activation
5x25 Banded Pull Ups + 20 Banded Back Pulls + 1 Min Skierg
Fuck You Lactate
200 Unbroken Wall Balls @20 pounds

Notations:
Left lateral hamstring has been unusually tight post skierg. Can handle squats + Direct work at various angles just fine. Need to analyze positioning of my movement more indepth.
Wall Balls - activation of right anterior deltoid more so than left on the push.

Performance Based · Apr 13, 2023

Additional Data Points

Training Philosophy
Mesocycle will be broken up into the following macrocycles

Hyrox Prep + Environmental Adaptation [(April 12-May 14) once per day muay thai added May 8-12)
Worlds Prep [(May 23-July 31st) Muay Thai 2x Per Day (July 20-31 3x per day)
Deload (Aug 4-22)
Speed Camp (August 23-October 26th

Diet
Hyrox - Diet will be strict one week out, will be bouncing between Bangkok, Singapore and Phuket from April 24th-May 7th wife family. Wanting to enjoy the experience with them. Will make up caloric differences with junk volume/work capacity if needed before starting to peak for event.
Worlds - July 20-31 Everything will be weighed/measured. One cheat meal per day from Jul 10-20th.
Deload - Road Trip through Japan. Fuck off diet.
Speed Camp - Depending on shape I return to States in will dictate. Oct 7-14th one cheat meal per day, 14th-26th no cheat meals. Wanting to come in around 200+/-5

OTC Supplements
Athletic Greens, Dr. Price Electrolytes, Extend BCAA + Hydration, BPN G1M, Ascent Pre Workout, Curcumin, Resveratrol, VO2 Max, Metformin 500mg 2x per day, Liv52, Magnesium, DHEA

Miscellaneous
Various Deloads are included in my schedule, weekend trips from Phuket. During these trips LSD runs + functional fitness to enhance recovery/neurological adaptation.

cmryan · Apr 16, 2023

Performance Based said:
Gentlemen, as always I hope this finds you well. Just finished a De-Load/Strength macrocycle. I have a few events coming up

Hyrox - May 14
Muay Thai Worlds - July 31st
Work Testing - October 26th
Starting April 15th this will be 27 weeks of performance based mesocycle programming.

Cycle

Week Testosterone UG UG Exotic Training Block Event Programming
15-Apr 200 EQ600 DHB 200 Environmental Adjustment + Hyrox Performance First
22-Apr 200 EQ600 DHB 200 Environmental Adjustment + Hyrox Depart Apr 24 Performance First
29-Apr 200 EQ600 DHB 200 EPO 3,000 IU 3x Per Week, GW20mg Environmental Adjustment + Hyrox Performance First
6-May 200 EQ600 DHB 200 EPO 3,000 IU 3x Per Week, GW20mg Environmental Adjustment + Hyrox Performance First
13-May 200 EQ600 DHB 200 EPO 3,000 IU 3x Per Week, GW20mg Environmental Adjustment + Hyrox Hyrox May 14 Performance First
20-May 200 EQ600 DHB 200 Prep For Worlds Top Team
27-May 200 EQ600 DHB 200 Prep For Worlds Top Team
3-Jun 200 EQ600 Prep For Worlds Top Team
10-Jun 200 EQ600 Prep For Worlds Top Team
17-Jun 200 EQ600 Prep For Worlds Top Team
24-Jun 200 EQ600 Prep For Worlds Top Team
1-Jul 200 EQ600 Prep For Worlds Top Team
8-Jul 200 EQ600 Prep For Worlds Top Team
15-Jul 200 EQ600 Prep For Worlds Top Team
22-Jul 200 EQ600 Prep For Worlds Top Team
29-Jul 200 EQ600 Prep For Worlds Worlds July 31 Top Team
5-Aug 200 EQ600 Deload Being a Fatty
12-Aug 200 EQ600 Deload Being a Fatty
19-Aug 200 EQ600 Speed Camp Return States Aug 22 Dallas
26-Aug 200 EQ600 Speed Camp Dallas
2-Sep 200 EQ600 Speed Camp Dallas
9-Sep 100 EQ 300 Speed Camp Dallas
16-Sep 100 EQ 300 Speed Camp Dallas
23-Sep 100 EQ 300 Speed Camp Dallas
30-Sep 100 EQ 300 Speed Camp Dallas
7-Oct 100 EQ 300 EPO 3,000 IU 3x Per Week, GW20mg Speed Camp Dallas
14-Oct 100 EQ 300 EPO 3,000 IU 3x Per Week, GW20mg Speed Camp Dallas
21-Oct 100 EQ 300 EPO 3,000 IU 3x Per Week, GW20mg Speed Camp Testing October 26 Dallas

Great to see you back it man!

So no nandrolone or HGH? Or just not experimenting with either for the time being? 20mg of GW daily during those 6 weeks?

DHB treating you better this time around?

cmryan · Apr 16, 2023

Performance Based said:
April 12th, 2023
Morning Cardio
1 Hour C2 Bike
15 Min Row
40 Min LSD Jog

Performance Session
10 Sauna
30 Elliptical
2x3 Rounds Banded Mobility Durability Warm Up
Strength
4x3-5 Standing Uni-Leg Leg Curls+ Walking Toe Touches + Tib Raise Walks
4x10 Hammer Strength Incline Squats to Calf Raise (Sprinters Squats) + 15 BW Split Leg Squats P/L

What does this look like? I'm having trouble picturing it.

Performance Based said:
Activation
5x25 Banded Pull Ups + 20 Banded Back Pulls + 1 Min Skierg
Fuck You Lactate
200 Unbroken Wall Balls @20 pounds

Haha and that's disgusting.

juggy38 · Apr 16, 2023

I love this lunatics logs!!!

Off topic, @Performance Based, what do you think about the “complete human performance” crew and Alex Viada

bigzzz · Apr 16, 2023

In!!!

Performance Based · Apr 17, 2023

Training
April 14
10 Sauna
30 Elliptical
2x3 Rounds Banded mobility warm up
Strength
5x8 Lying Leg Curls
4x3-5 Rack Pulls
Conditioning
5 Rounds - 10 rack pulls, toes to bar abs, seated rows, BW split squats, 60 seconds C2 rower, 30 seconds Skierg
Ski-Threshold
8x60 Seconds Race Pace +20%
3x30 Seconds max effort

April 15
Morning Fasted
One Hour Cycle
Row 15

Post Lunch
Row 15

Disgusting food day (home made Lasagna, first time ever trying to make it. Just buy it guys.)

April 16
Off - Had to help w/ a Cadaver lab

Performance Based · Apr 17, 2023

@cmryan for the squats mate (

)

Apparently called a V squat machine

Deep squat as you come up push up through your calves, then controlled down. Second your heals touch the base down into the next squat, turns into a fluid circular motion with various degrees of power being exerted.

@juggy38 Hate to say it, had to google who he is. Seems like an absolute beast, next level from me for sure! (or 5 levels!)

juggy38 · Apr 17, 2023

Performance Based said:
@cmryan for the squats mate (

)

Apparently called a V squat machine
Deep squat as you come up push up through your calves, then controlled down. Second your heals touch the base down into the next squat, turns into a fluid circular motion with various degrees of power being exerted.

@juggy38 Hate to say it, had to google who he is. Seems like an absolute beast, next level from me for sure! (or 5 levels!)

I love the V squat machine facing the wrong way. But I never thought of banding it.

@Performance Based, I might hire one of the CHP guys, but they are expensive as fuck. Last years 1/2 Ironman + trying to push/Pull 1000lbs at 198lbs failed miserably. My body was completely fried week 8.

Performance Based · Apr 17, 2023

juggy38 said:
I love the V squat machine facing the wrong way. But I never thought of banding it.

@Performance Based, I might hire one of the CHP guys, but they are expensive as fuck. Last years 1/2 Ironman + trying to push/Pull 1000lbs at 198lbs failed miserably. My body was completely fried week 8.

How were your deloads scheduled? I'm finding I need different deloads for strength vs. lsd cardio vs. performance cardio

Turns into an excel nightmare

goback2013 · Apr 17, 2023

cmryan said:
DHB treating you better this time around?

I'm asking the same thing. I've just been on high test and HCG.
Been thinking of adding some DHB back into the mix. But this time just a HIGH test 200mg DHB sorta thing.
I think I've found at thus age higher test does me right.
I may even just do the same as others and keep it to simply test and HGH.

goback2013 · Apr 17, 2023

Been running the Santa Monica hills the last week or so.. BITCH!!! But I love it especially followed by a cold plunge. Knees, feet, overall recovery just feeling so much better.

cmryan · Apr 17, 2023

goback2013 said:
Been running the Santa Monica hills the last week or so.. BITCH!!! But I love it especially followed by a cold plunge. Knees, feet, overall recovery just feeling so much better.

Maybe I honestly need to invest in one of those. Do you go low tech or spent a few dollars on one of the products?

goback2013 · Apr 17, 2023

cmryan said:
Maybe I honestly need to invest in one of those. Do you go low tech or spent a few dollars on one of the products?

Cold plunge in this case is a pool that's exposed to 45 degree lows.
Im in the Santa Monica hills. So not sure what the water temps are, but I know it hurts to enter the water

cmryan · Apr 17, 2023

goback2013 said:
Cold plunge in this case is a pool that's exposed to 45 degree lows.
Im in the Santa Monica hills. So not sure what the water temps are, but I know it hurts to enter the water

No such luck for pools in Louisiana. At least not for 350 days out of the year lol. I'd either need one of the fancy cold plunge pools or bags of ice and a garden hose.

Performance Based · Apr 18, 2023

cmryan said:
Great to see you back it man!

So no nandrolone or HGH? Or just not experimenting with either for the time being? 20mg of GW daily during those 6 weeks?

DHB treating you better this time around?

Not this time around - Cardio/pulmonary bloat for sure with even low dose GH. I can have a perfect cardio day but I'll still feel like an asthmatic on 2IU per day. Maybe at a different stage in my life but right now GH just isn't the compound for me. On the Nandro I need to start dropping weight and it just piles it on me so quickly even in low dosages with no athletic benefit.

So far DHB honestly hasn't been bad. I think GH really brings out the sides, on the performance side, more so than singular utilization.

Training April 17 - Monday
Morning Cardio
1 Hour C2 Bike
Row 15
1 Scoop of G1M
72 Min Run

Performance Session
10 Sauna
30 Elliptical
2x3 Sets Band Warm Up/Mobility
Strength
4x10 Dumbell SLDL
Hyrox
5 Rounds - 500M Row immediate to 500M Skierg at race pace, 90 second rest in between
Junk Volume
4 Rounds - 8 Push Press + 15 Negative Banded Pull Ups
4 Rounds - 50 TRX Rows, 30 Tricep push downs, 30 lat flexions, 30 tricep pushdowns

Notations: Been a long time since I have had this much work volume on cardio. Even with additional sodium supplementation and two meals in between cardio and performance I was still cramping like crazy. Multiple electrolyte drinks were taken as well + a 0.5 gram sodium tab. Need to build this capacity up quite a bit but also run some bloods to figure out which micronutrient I am not getting enough of.

Performance Based · Apr 20, 2023

Training Updates

4/18 - Active Recovery
60 Bike
15 Row

4/19
Morning Cardio
60 Bike
15 Row

Afternoon
10 Sauna
30 Elliptical
2x3 Banded Warm Up
Strength
4x5 Standing Leg Curls
4x20 Sprinters Squats
Performance
10 Pallof Presses, 20 Banded jumping split squats, 30 banded back pulls, banded lat flexion, 25 air squats
4x3 Skierg Race Pace
Junk Volume
4x30 Dumbbell Shoulder Press
4x20 Unilateral leg extensions + 15M walking lunges
4x50 cable chest flys
4xArm Circuits

Notations: Hamstrings suprisingly still sore from dumbbell SLDLs

Performance Based · Apr 21, 2023

Training 4/20

Morning Cardio
60 C2 Bike
15 Row

Afternoon
10 Sauna
30 Elliptical
2x3 Banded Warm Up
Strength
Seated Rows 3x6
Practicality
5x40 Banded Pull Ups
4x10 Banded Negative Pull Ups
Back Work Capacity
8x25 Lat Pull Downs + 40 Dumbell Shrugs
10 Sauna

Notes: Apex of right gastroc had some pain in it, legs were a bit mushy so training was modified. Feeling a bit under the weather (4/20) and today (4/21)

Today's training 4/21 will be

Morning Cardio
60 C2 Bike
15 Row
30 Min Recovery Run

Performance Based · Apr 24, 2023

Training

4/22/23
Off completely - Neighborhood BBQ w/ the boys. One of the guys gave me a 20mg THC gummy, most I have ever taken is 10mg. Wound up finishing cooking, felt like shit, excused myself and racked out. Snagged a solid 11 hours of sleep, RHR down to 42 and HRV peaked just south of 200. In short, I don't like THC at more than 10mg. There is also substantial data to be snagged regarding edibles and CNS regeneration.

4/23/23
10 Sauna
30 Elliptical
2x3 Rounds Band Warm Up
Strength
5x6 Single Leg Standing Leg Curls
5x20 Sprinters Squats
Movement
5 Rounds
Pallof Press, Jumping Split Squats, Banded Pull Ups, Towel Pull Ups
6 Rounds
40 TRX Rows, 12.5M Sled Push, 15 Wall balls
5 Rounds
90 Seconds C2 Rower Race Pace, 25 Walking Lunges, 15 TRX Assisted Jumps
4 Rounds
20 Leg Extensions to cable weighted step ups
5 Rounds
20 Cable Lat rows, 20 push ups, 30 seconds skierg
10 min Sauna

Just finished packing for our flight tomorrow, have a long layover in Japan then off to Bangkok. Photos inbound.