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Posted on 1/9/23 at 11:19 am to benfasa
Good to see some 5/3/1 love, I’d love to hear more about beefcake. I joined Jim’s personal forum and it’s a lot of great info. I’ll have to search for it there.
I’m finishing the first prep cycle on kryptiia. Upper body, glutes and quads are popping from all the dips and db squats. Can’t wait to see the results when we start pushing assistance. Also loving the quick training times, we have been fable to push through in 30 or so minutes using a 80% training max.
Today was squats, third week-
Agile 8
10-15 med ball slams
5 reps @ 135, 185, 225, 245, 280, 315
5x5 @ 245
Weighted dips - 25lbs
Chins - bw
I’m finishing the first prep cycle on kryptiia. Upper body, glutes and quads are popping from all the dips and db squats. Can’t wait to see the results when we start pushing assistance. Also loving the quick training times, we have been fable to push through in 30 or so minutes using a 80% training max.
Today was squats, third week-
Agile 8
10-15 med ball slams
5 reps @ 135, 185, 225, 245, 280, 315
5x5 @ 245
Weighted dips - 25lbs
Chins - bw
This post was edited on 1/9/23 at 11:25 am
Posted on 1/9/23 at 11:23 am to TheWeatherMan
quote:
Good to see some 5/3/1 love.
I’m finishing the first prep cycle on kryptiia. Upper body, glutes and quads are popping from all the dips and db squats. Can’t wait to see the results when we start pushing assistance. Also loving the quick training times, we have been fable to push through in 30 or so minutes using a 80% training max.
most on here love 531 but also sometimes get tired of the same thing over and over and if you dont own the books you dont know whats all out there.
i love kryptia, i liked the 4 day week first part best. and yea it feels good pushing the assistance.
Posted on 1/9/23 at 11:30 am to Tiger_n_Texas
quote:
Day 3 down! Need to focus on squat more. Had to stop set 3 as I didn't feel I could safely complete it. Also holy hell DB Lats are deceptive. Started with 10lb DB and had to drop to 5lb for last set.
ill say this, sounds like you need to lower your weights across the board.
dont be in a hurry, you will progress faster than you could ever imagine. best advice is from wendler...dont be scared to start way lower than you think.
you should be trying to leave 2-3 reps in the tank at these.
maybe try taking your current "maxes" and multipling by 0.90 (90%) and setting this as your training max.
you been doing a great job though, keep killing it
and dont feel bad about db lateral raise weight, most people have to use 10s or 15s for high reps no matter how long they have been lifting.
Posted on 1/9/23 at 11:33 am to lsu777
Yea , forever seems to have enough to keep me going for awhile. I was surprised on how flexible it can really be.
Posted on 1/9/23 at 11:46 am to TheWeatherMan
quote:
Yea , forever seems to have enough to keep me going for awhile. I was surprised on how flexible it can really be.
it is prolly the most flexible system out there imo.
hell even beginner prep school is great
Posted on 1/9/23 at 11:51 am to Tiger_n_Texas
Like LSU said, don’t worry about the weight on db lats. Make them slow and make them sizzle.
Posted on 1/9/23 at 12:12 pm to lsu777
quote:
ill say this, sounds like you need to lower your weights across the board.
I agree. As mentioned previously, I wasn't sure where to start so I used the recommended weights on StrengthLevel.com based on my current weight. I had started rounding down, but I don't think that's the answer. I'm going to try to find a happy medium between the weight and age based starting weights instead and see how that goes. I know bench I can stick closer to weight-based starting value (no issues with having reps left in the tank so far). Squat however will definitely be closer to age-based starting value. If I feel I have more than 2-3 reps left in the tank, I'll adjust up a little as needed.
I definitely appreciate the input this board provides!
Posted on 1/9/23 at 4:01 pm to Tiger_n_Texas
I'm going to start checking into this thread. For me today
27-21-15-9
Toes to bar
75lb power snatch
3 sets:
10 barbell front rack lunges
20 single arm KB swings
10 DB shoulder press
Snatch from mid thigh blocks
3x3 @125
3x2 @135
Snatch Puss Press + Pause Overhead Squat
(3+1)x2 @135
(2+1)x2 @145
Back Squat
2x7 @200
2x7 @215
Goodmornings
3x8 building in weight
300 Double Unders for Time
27-21-15-9
Toes to bar
75lb power snatch
3 sets:
10 barbell front rack lunges
20 single arm KB swings
10 DB shoulder press
Snatch from mid thigh blocks
3x3 @125
3x2 @135
Snatch Puss Press + Pause Overhead Squat
(3+1)x2 @135
(2+1)x2 @145
Back Squat
2x7 @200
2x7 @215
Goodmornings
3x8 building in weight
300 Double Unders for Time
Posted on 1/9/23 at 8:16 pm to The Top G
Tonight
Squats: 215 3x8
Bench Press: 195 3x6
Leg Press: 270x8, 360x8, and 410x3
Spoto Press: 135x10, 165x8, and 185x4
Squats: 215 3x8
Bench Press: 195 3x6
Leg Press: 270x8, 360x8, and 410x3
Spoto Press: 135x10, 165x8, and 185x4
Posted on 1/9/23 at 8:57 pm to lsu777
quote:
How you liking it so far?
First week went well. It's been 6+ months since I've done high reps on the compounds so it's certainly a bit of an adjustment. I'm using an 85% TM based off of my true 1rm's that I tested in October and December. Weights feel challenging but I haven't had to grind to hit my reps.
I actually ran this once before not long after I started lifting. I had a newborn so sleep far from adequate, and was pretty lost when it came to diet. I'm in a much better spot when it comes to both sleep and nutrition and have a bit more experience which is why I felt this was a good time to run it again.
I'll probably have a better feel for how it's going after week 3 but so far so good.
Posted on 1/10/23 at 4:32 am to benfasa
box jumps 2x5
Bench Press
135/155/175 1x5
135 5x10
ss
Dumbbell Row 57.5 x 5x10
Bulgarian Split Squat 47.5 x 5x5
ss
Ab Rollout 5x10
3 set of AMRAP Burpees in :33 seconds (11,11,7)
Bench Press
135/155/175 1x5
135 5x10
ss
Dumbbell Row 57.5 x 5x10
Bulgarian Split Squat 47.5 x 5x5
ss
Ab Rollout 5x10
3 set of AMRAP Burpees in :33 seconds (11,11,7)
Posted on 1/10/23 at 7:13 am to benfasa
Did 360 kettlebell swings from 777's lent challenge along with the rest of the workout. I'm expecting some extreme soreness this week.
Posted on 1/10/23 at 9:34 am to Tiger_n_Texas
Day 4 down! Played with my starting weights some more after getting yalls feedback. Definitely felt better today. Didn't have issues finishing anything and felt like I had a few more left in the tank on everything. I'll stick with these weights for now. Just need to correct the starting weights on the rest of the lifts.
YG-PPSA
Wk 2 Day 1
Deadlift: 160-5, 170-5, 185-5x2
Bench: 115-5, 125-5, 135-5, 140-5
BB Bent Row: 90-5x4
Front Squat: 80-8, 85-8, 95-8
BB Curl: 60-15x3
YG-PPSA
Wk 2 Day 1
Deadlift: 160-5, 170-5, 185-5x2
Bench: 115-5, 125-5, 135-5, 140-5
BB Bent Row: 90-5x4
Front Squat: 80-8, 85-8, 95-8
BB Curl: 60-15x3
Posted on 1/10/23 at 10:33 am to Tiger_n_Texas
I had to train this morning due to some work commitments tonight.
5 sets:
400m run
10 strict handstand pushups
-rest 1 min b/t sets-
2:01,2:08,2:06,2:06,2:06
Long transitions here in my gym, I ran outside then you have to walk up 5 stairs and into the gym to the wall, probably 20 meters each way. My 400 splits were all in the 1:35 range. I bet I was losing 10 seconds a set to transition time.
Build to a heavy single power clean:
Worked up to 230
Power Clean Barbell Cycling:
10-8-6-4-2
135,145,155,165,185
5 Position Clean Deadlift:
5x1 @205
Bench Press:
10-5-3-10-5-3
135,155,185,145,165,195
Superset of DB Curls and Skullcrushers
5 sets:
400m run
10 strict handstand pushups
-rest 1 min b/t sets-
2:01,2:08,2:06,2:06,2:06
Long transitions here in my gym, I ran outside then you have to walk up 5 stairs and into the gym to the wall, probably 20 meters each way. My 400 splits were all in the 1:35 range. I bet I was losing 10 seconds a set to transition time.
Build to a heavy single power clean:
Worked up to 230
Power Clean Barbell Cycling:
10-8-6-4-2
135,145,155,165,185
5 Position Clean Deadlift:
5x1 @205
Bench Press:
10-5-3-10-5-3
135,155,185,145,165,195
Superset of DB Curls and Skullcrushers
This post was edited on 1/10/23 at 10:41 am
Posted on 1/11/23 at 9:31 am to The Top G
Short day today
Work up to a heavy single power snatch
Power Snatch Cycling
10-8-6-4-2
Floating Snatch Deadlift
2x5 @85%
2x3 @90%
5-4-3-2-1 rope climbs
35-28-21-14-7 Overhead Squat (95)
Work up to a heavy single power snatch
Power Snatch Cycling
10-8-6-4-2
Floating Snatch Deadlift
2x5 @85%
2x3 @90%
5-4-3-2-1 rope climbs
35-28-21-14-7 Overhead Squat (95)
Posted on 1/12/23 at 4:36 am to The Top G
Boring But Big: Beefcake Cycle 1, Week 2, Day 3
Kettlebell Swings 35 x 3x8
Deadlift
225/255/290 1x5
225 5x10
Band Pullaparts - 100 in 4 sets
Dips 5x9, 1x5
Burpees 3 sets AMRAP in :33 seconds - 11,11,6
Kettlebell Swings 35 x 3x8
Deadlift
225/255/290 1x5
225 5x10
Band Pullaparts - 100 in 4 sets
Dips 5x9, 1x5
Burpees 3 sets AMRAP in :33 seconds - 11,11,6
Posted on 1/12/23 at 9:15 am to Tiger_n_Texas
Day 5 down! After using week 1 to learn the lifts and try to figure out correct TM (and using yalls suggestions), I had no issues with reps and weights. Felt like I had a couple reps left for everything except MAYBE the last set of skullcrushers. Started really feeling the burn on that last set. Part of this could have been me not using the full rest time on the plan.
YG-PPSA
Wk 2 Day 2
Back Squat: 105-10, 115-10, 120-10
BB OH Press: 75-5x4
SS Chin: [-65]-2x5
CG Bench Press: 90-8, 95-8, 100-8, 105-8
Rev Grip BB Curl: 40-15x3
Skullcrushers: 40-15x3
YG-PPSA
Wk 2 Day 2
Back Squat: 105-10, 115-10, 120-10
BB OH Press: 75-5x4
SS Chin: [-65]-2x5
CG Bench Press: 90-8, 95-8, 100-8, 105-8
Rev Grip BB Curl: 40-15x3
Skullcrushers: 40-15x3
This post was edited on 1/12/23 at 9:16 am
Posted on 1/12/23 at 8:04 pm to Tiger_n_Texas
Tonight
Squats: 255 3x8
Bench: 200 3x6
RDLs: 225 3x8
Low Pin BP: 165 3x8
Finished up with 10 mins on a bike and abs.
Squats: 255 3x8
Bench: 200 3x6
RDLs: 225 3x8
Low Pin BP: 165 3x8
Finished up with 10 mins on a bike and abs.
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