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

[juggy38]

Hey bud if your structuring a run, then the next day is a hypertrophic leg day, do your reccomend tempo 400s or LSD run.

Last week I did 6 400s, although way too hard, and the next leg day was shit. Yesterday I ran a 5K, the last half race pace, leg day today was shit.

Running too hard? Should I just stack leg day+ run later and totally obliterate them, then have a full leg rest? Currently doing complete human performance powerbuilder+ run template, but due to work I can’t fit in the general

Upper + sprint
Leg day+ rest
LSD
Off
Upper+ cross training zone 2 cardio modality
Lower+tempo run
Off

 

[goback2013]

I've tried eating roast. Yams. Potatoes.
None of that seems to keep me full after

Running
Weights
Boxing

I come home and the only thing that fills my stomach is pizza.

 

[Performance Based]

Hey bud if your structuring a run, then the next day is a hypertrophic leg day, do your reccomend tempo 400s or LSD run.

Last week I did 6 400s, although way too hard, and the next leg day was shit. Yesterday I ran a 5K, the last half race pace, leg day today was shit.

Running too hard? Should I just stack leg day+ run later and totally obliterate them, then have a full leg rest? Currently doing complete human performance powerbuilder+ run template, but due to work I can’t fit in the general

Upper + sprint
Leg day+ rest
LSD
Off
Upper+ cross training zone 2 cardio modality
Lower+tempo run
Off

This might be a phone call…

For LSD what volume and for 400s are you at threshold or a percentage of max / goal speed?

For a shitty leg day are we talking strength, power generation or CNS patterning issues?

Just some thoughts - establish KPIs you went to hit with your runs. If you’re just going out and rocking 6x400s at max effort it’s going to crush you. If I do that it wrecked my entire week. Treat sprints like powerlifting % of max weight / perceived effort.

For 6 sets most likely 80% of max speed for 4 around 85% and start titrating up to 90%

For the race pace on the 1/2 5k start adding in race pace for 30 seconds on 90 seconds off once you’re warm and build up from there.

Honestly after a run I crave sodium more than carbs, a vermicelli bowl for me at my local pho spot it all I ever want.

 

[Performance Based]

Training
May 12
30 Elliptical
30 Bike
Fly to Hong Kong
Mild diarrhea


May 13
Completely down diarrhea

May 14 - Hyrox Day
Morning
30 Elliptical
15 Incline Walk

Performance - HYROX
MISSED - Weather

Afternoon
30 Elliptical
30 Bike

Bit upset - Hong Kong has one of its worst rain storms in a decade yesterday. Left my hotel at 11:00 for a 1:30 heat - 30 minute drive to the expo center

Instead of running later heats, if you missed it too fucking bad. Had around 75-100 athletes miss their heat yesterday. Might be done with the organization after this.

 

[Nate Dawg]

I'm sorry to hear about the tough luck getting in, that's incredibly frustrating! Do you know what food had your stomach jacked up?

 

[cmryan]

Training
May 12
30 Elliptical
30 Bike
Fly to Hong Kong
Mild diarrhea


May 13
Completely down diarrhea

May 14 - Hyrox Day
Morning
30 Elliptical
15 Incline Walk

Performance - HYROX
MISSED - Weather

Afternoon
30 Elliptical
30 Bike

Bit upset - Hong Kong has one of its worst rain storms in a decade yesterday. Left my hotel at 11:00 for a 1:30 heat - 30 minute drive to the expo center

Instead of running later heats, if you missed it too fucking bad. Had around 75-100 athletes miss their heat yesterday. Might be done with the organization after this.

That really stinks man. I would say at least you got a trip out of it, but the storm and Saturday sure put a dampening on that too.

 

[Performance Based]

Training
May 15
Morning cardio
30 Elliptical

30 Bike
Afternoon hotel gym
30 elliptical
2x3 Warm Up
Strength
Dumbell SLDL 6x10-14
Movement 4 Rounds
30 Bodyweight ATG squats + 20 BW SLDL
Lat Pull downs 6x40

May 16
Off
Flew back to Phuket

@Nate Dawg Honestly unsure - I’ve been pretty conservative with what I eat on this trip so far. I actually had a smoothie made at the gym last week and immediately had the bubble guts after

@cmryan Man I wish that were the case. Have some of the family out here with me so when things don’t work out I just see dollar signs I hate to see it flying out of my pocket.

Nice easy lunch today. Back at it tomorrow.

 

[Performance Based]

Training
May 17
Morning Cardio
30 Elliptical
10 stretching
80 LSD


Covered just over 11 miles. Wound up stopping twice along the way to run into 7-11s for an orange juice then a coconut water. Started fasted again which was a bit of a mistake but feeling solid now.

Tomorrow first day of camp.

 

[Performance Based]

May 18 Training
Morning Cardio
30 Elliptical
30 Bike
Breakfast
20 digest
10 elliptical
60 Muay Thai - First Session


Notes: Been a while since I’ve trained. Had to muscle through a majority of the session. Utterly amazed how the specificity of cardio based activities. Felt like a kid in fat camp. Hoping it comes back quickly - this week is going to be bloody brutal.

 

[Performance Based]

Training
May 19
Off - Appts with coaches to go over training plan

May 20
Morning Cardio
30 elliptical
60 Bike
Breakfast
Skills Base Training
15 Elliptical
1 Hour Muay Thai (lower1/3rd kick emphasis)

20 Stretching
Afternoon Performance
30 Elliptical
2x3 Banded Warm Up
Strength
Dumbbell SLDL 3x16
Rack pulls 6x10
4 Rounds
30 Lat Pull Downs to 20 Seated Rows
Movement
5x1 Min Skierg+50 Ab ball sit ups

Bitch of a day today, so strange to me to drop performance programming literally in half to recover maximally and ensure aerobic conditioning increases.

 

[Performance Based]

Training
May 21
Morning Skills
15 Elliptical
1 Hour Muay Thai - Catching Kicks to Counter
20 Stretch
30 Bike


Afternoon Performance
30 Elliptical
2x3 Banded Warm Up
Strength
5x10 Dumbell SLDL
Performance
5 Rounds
Single arm land mine press, reverse nordics, rear elevated split squat
4 Rounds
Unilateral leg extensions, zombie sit ups, air squats
100 Pull Ups


Notes: Took my weekly shot yesterday. Dropping DHB early on 200 test 600 eq for now. 25mg sublingual stanozolol prior to strength/performance sessions.


Training is going well, right tib is already bruising up nicely haha. I have an appointment with a theragun tonight.

Starting to tighten up nicely, face is usually first thing on me to shed weight.

Had my first solid bowel movement yesterday in three weeks also. I call that a big win.

 

[cmryan]

Training
May 21
Morning Skills
15 Elliptical
1 Hour Muay Thai - Catching Kicks to Counter
20 Stretch
30 Bike


Afternoon Performance
30 Elliptical
2x3 Banded Warm Up
Strength
5x10 Dumbell SLDL
Performance
5 Rounds
Single arm land mine press, reverse nordics, rear elevated split squat
4 Rounds
Unilateral leg extensions, zombie sit ups, air squats
100 Pull Ups


Notes: Took my weekly shot yesterday. Dropping DHB early on 200 test 600 eq for now. 25mg sublingual stanozolol prior to strength/performance sessions.


Training is going well, right tib is already bruising up nicely haha. I have an appointment with a theragun tonight.

Starting to tighten up nicely, face is usually first thing on me to shed weight.

Had my first solid bowel movement yesterday in three weeks also. I call that a big win.

You find the winstrol is more/as effective as anavar pre-workout? Or other benefit?

How did the DHB treat you this time?

 

[Performance Based]

You find the winstrol is more/as effective as anavar pre-workout? Or other benefit?

How did the DHB treat you this time?

For overall performance 50mg of anavar is my favorite for sure. 50mg var + 25mg winstrol is the golden ticket

Was out of anavar prior to leaving on this trip and have some troche 25mg stanozolol from brooksville compounding pharmacy.

Without causing a ruckus trying to phase as much UG gear out of my utilization as possible.

DHB this time I had a completely different result to - last time it was from @SOUR DIESEL and it made me vascular as hell and I could feel it at 200mg. This round came from someone else and honestly I don’t think I noticed it at all.

 

[Performance Based]

Training
May 23
Morning
30 Elliptical

Afternoon
40 Min Run 7:30 pace


May 24
Morning
30 Elliptical
30 Bike
Breakfast
30 Elliptical
60 Muay Thai (core power generation)

Afternoon Performance
20 Stair Stepper
2x3 Bands
Dumbell SLDL 5x20
5 Min Row 85% HR
6x8 Jerk Press
4 Rounds banded push up + pull up complex
5 rounds
Wide grip seated back pulls, push ups, bench tricep dips
5 min row 75% HR

May 25
Morning Cardio
35 Min - Just under 5 Miles

23rd wife’s cold caught up to her. Makes me appreciate US based health care and private insurance. Little photo of the doctors desk. His qualification was EMT-B, kind of shocking to see someone who can effectively only give aspirin on an ambulance be so confident providing healthcare. We weren’t compatible.


24th Pretty much crushed me.

This morning (25th) just a nice cruise jog. Going to focus on hydration today. Right medial tibialis is deciding not to play nicely with me the past few days. Have another work capacity day tomorrow and the next (25th/26th) followed by a half marathon(ish)on the 27th and a diving day the 28th with Fairtex.

Fight night tonight at Bangla boxing stadium and taking my wife to see the new little mermaid movie shortly.

 

[Performance Based]

Training
May 26
Morning Cardio
Bike 1 Hour
Brekkie
30 min Nap
15 Elliptical
60 Muay Thai (teep day)


May 27
Morning Skills
Brekkie
30 elliptical
60 Muay Thai (check to teep)
Performance
20 Stair Stepper
2x3 Banded Warm Up
Plyo Block
Explosive Pull Ups 4x10
Trap Bar Deads (set + lateral med ball rotation toss 6 per side)
2x20
2x10
2x6
Conditioning 6 Rounds
Lateral raises, Dumbell snatch, jumping pull up negatives reverse knee flexion, med ball slams


Notes
HRV has been consistently 42-44 the past week showing adaptation is occurring even with non consistent sleep schedule.

Output/performance right now I would guesstimate being 35% off traditional peaking. Looking to be about 20% after another two weeks - Then will be rolling into two hours of daily skills training.

Starting to notice a degradation in strength. Pull up sets today was 16, 14, 14, 10.

Splits are usually much tighter. I think this can also be attributed however to my diet. Been eating 2-3, maybe 4 times a day and like a tourist in all sincerity.

Tomorrow hitting a 90 min LSD run.

 

[Performance Based]

May 28
90 Min LSD Run
11.77 miles

Interesting run did after a cup of coffee and fasted. Stopped half way and crushed a coconut. Body is starting to handle the loss of micronutrients better during extended cardio sessions.

Went up to our room after and sat on the toilet and completely locked up.

 

[Performance Based]

Training

May 29
Active Recovery Morning
30 Elliptical
30 Bike
30 Stretching + Mobility


May 30
Morning Performance + Work Capacity Titration
60 Bike
Brekkie
30 Elliptical
60 Muay Thai (light sparring)


May 31
Morning Skills
45 Min Jog 8min/mile recovery run
Brekkie
30 Elliptical
60 Muay Thai (teep to switch level kick)


Afternoon performance
20 Stair Stepper
2x3 banded warm up
Strength
5x10-16 Dumbell SLDL
4x15-20 Dumbell Floor Press
Shoulder Work capacity
4x25 Jerk Press+15 Banded Lat Pulls Per Side
Med Ball Therapy
5x Unilateral power side toss per side to 10 slams to wall ball
Stability work
3x50 alternating box pistol squats + 20 hanging leg raises
Rehab Work
20 Stretching

June 1
Completely Off

 

[Performance Based]

Training
June 2
Morning Cardio
40 Min LSD

Skills
Brekkie
Check In
Performance #1
60 Min Muay Thai Private
Emphasis
Left knee to right elbow
Check to elbow
Performance #2
60 Min Muay Thai Private


Afternoon Performance
15 Elliptical Thing
2x3 Banded Warm Ups
Strength
Dumbbell SLDL 4x12
Barbell Squats 4x10@315
Conditioning 5 Rounds
Shoulder Jerk Press, band resisted push ups, seated back banded pulls, hanging an raises, dumbell swing to jerk
Trunk power generation 3 Rounds
Reverse unilateral oblique twists + reverse woodchoppers


Notes: finally officially checked into camp. Here until the 9th then off to Saigon to train with a new facility for a month then back out here for a month.

With the schedule garbage they tossed us in the penthouse right across the street. Beyond nice to have some space and not a small room.

Wasn’t supposed to do performance this afternoon but a new gym opened on fitness street and I wanted to check it out. Sleep sounds good, really good right now.

 

[Performance Based]

Training June 3 (Saturday)
Morning
60 Muay Thai (Skipping Elbows)
Afternoon
60 Muay Thai (Perry to elbow)

Big day June 2 was a bit much for me to recover from. Drug ass in my first session. Need to build more work capacity.

Tomorrow Sunday will be a 60 min recovery run + traditional strength session.

 

[goback2013]

Training June 3 (Saturday)
Morning
60 Muay Thai (Skipping Elbows)
Afternoon
60 Muay Thai (Perry to elbow)

Big day June 2 was a bit much for me to recover from. Drug ass in my first session. Need to build more work capacity.

Tomorrow Sunday will be a 60 min recovery run + traditional strength session.

Do you find treadmill work actually causes knee pain ? In the fact that your knees are pushing against the belt ? I think I'll have to stick to unpaved runs until my knee fully heals. Also going to start kneesoverrtoes exercises.
Not being able to consistently run is killing my mood as I look forward to hitting my runs as part of my daily work outs. Also keeps the fluff down so to speak. I suppose I can hit stairs in the meantime. Just not the same.