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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15337 posts

re: Daily Strength Check-In
Overhand. If I want to hit lats hard I’ll do pull downs or shrugs.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13409 posts

re: Daily Strength Check-In
So I haven't been posting, but I'm on week 2 of the krypteia prep phase. Tonight was

Squats-ssb for 5s pro
Squats- ssb- FSL
Dips
Chins

I can't get the 10 chins for all 6 sets so I do as many as I can and finish it out using thick grip v-grip pulldowns.

So far really liking kypteria. Going to finish out the full 17 weeks, prolly stretching to 18 then depending on my bf% I'll run again if I want to add mass or run off-season for conditioning if needing to loose more bodyfat.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1347 posts
 Online 

re: Daily Strength Check-In
Is kypteria in the drive? Might check it out when I get tired of BBB.

ETA: bench this morning felt great.
Bench: 220x3; 252.5x3; 285x5
OHP: 100 5x10
BB row: 155 3x10
Seated incline DB curl: 25 3x10
Abs
This post was edited on 2/11 at 7:15 am


lsu777
LSU Fan
westlake
Member since Jan 2004
13409 posts

re: Daily Strength Check-In
It's in the forever book in the wendler folder. It's the last program in the book. Great program, pretty much one big giant set. Simple, intense, great for conditioning, but if you eat also great for mass.

It's the program he uses while training the HS football players he trains.


KosmoCramer
Ohio State Fan
Member since Dec 2007
67376 posts

re: Daily Strength Check-In
OHP - 65, 4x3, 1x9
Deadlift - 115, 3x10
DB Row, 15, 3x15


Got to the gym late and powered through the sets with limited rest. As long as I keep good form and make all my lifts, this is fine right?


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1347 posts
 Online 

re: Daily Strength Check-In
Try to make sure you get enough sleep, but looks fine to me. As long as your form isn’t breaking down you should be good.


KosmoCramer
Ohio State Fan
Member since Dec 2007
67376 posts

re: Daily Strength Check-In
I get 8 hours pretty consistently.

CBJ hockey game started at 7:45 last night and was on NBCSports so it dragged on and went OT.

Usually asleep by 9, up at 5


ETA: By limited rest I meant between sets. Just want to make that clear.
This post was edited on 2/11 at 9:38 am


Rep520
Arizona Fan
Member since Mar 2018
7545 posts

re: Daily Strength Check-In
quote:

ETA: By limited rest I meant between sets. Just want to make that clear.


That's not a bad thing. Limited rest between sets will help with cardio and work capacity.

The only negative is when it impacts form and weight. If you hit your #'s with good form, the shorter the rest periods, the better.


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1347 posts
 Online 

re: Daily Strength Check-In
My bad, thought you meant sleep. Nothing wrong with limiting time between sets.


KosmoCramer
Ohio State Fan
Member since Dec 2007
67376 posts

re: Daily Strength Check-In
quote:

My bad, thought you meant sleep. Nothing wrong with limiting time between sets.




Rep520
Arizona Fan
Member since Mar 2018
7545 posts

re: Daily Strength Check-In
5 giant sets of 300x3 SSB box squats, glute ham raise, hip thrusts, copenhagens and sissy squats.

Tabata air bike to finish.


lsu777
LSU Fan
westlake
Member since Jan 2004
13409 posts

re: Daily Strength Check-In
Since I missed Sunday night, had to make up press night.

Press-5pro
Press-FSL
Kb front squats-6*10 w/35lb kbs in each hand
Kb sldl- same as squat

This is kypteria day 1, week 2.

Gonna finish up this cycle of prep and then next cycle, up the weight.


Really gonna hate to drop press once I go to the next phase. Might do it instead of bench. Haven't decided yet


KosmoCramer
Ohio State Fan
Member since Dec 2007
67376 posts

re: Daily Strength Check-In
Rest day


Rep520
Arizona Fan
Member since Mar 2018
7545 posts

re: Daily Strength Check-In
Bench, triples with 225 for 4 or 5 sets.

3 giant sets of JM Presses, face pulls, curls, zercher yoke, side laterals and fat grip dumbbell holds.

Neck work and upper body tabata air bike to finish.


lsu777
LSU Fan
westlake
Member since Jan 2004
13409 posts

re: Daily Strength Check-In
Having to cram this week with no rest days.

Krypteia week 2 day 3

Close grip bench- 5s pro
Cgbp-fsl
Kb front squats- 6 sets of 10 with the 35 kb ssldl- 6 sets of 10 with 35 kbs

Will finish out this 3 week cycle, next I will be going to the 53lbs bells. I am in good enough shape now that I am finishing this within 30 min usually. Goal is 45, I am doing 30 easily with plenty of rest.

Will keep the 53s through the other phases also.

I will also be adding abs, will be doing one of the athelean x videos from YouTube.

Hoping my house sells fast, but honestly hoping not until end of the summer. I want to finish this krypteia program before I lose the home gym and I want the pool for the summer lol.

Prolly be 12-18 months with just weighted vest, rings, KBS, dumbbells, and prolly the prowler sled with a couple 45s and thick rope.

That is plenty to progressing like crazy but gonna be weird as it's been 5 years of consistent barbell work since I really started lifting again hard.

Definitely not gonna let myself slip, gonna become a fricking beast on the rings, bodyweight and bells.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1347 posts
 Online 

re: Daily Strength Check-In
Deadlift: 285x3; 325x3; 365x5
Squat: 210 5x10
Leg press: 470 3x10
Didn’t have time for abs.

Was pretty excited today to look back at where I started 2019 to today. Beginning of 2019 I had a deadlift 1RM of 365 and it was grindy as frick, but now a year later I busted 5 reps with solid form throughout. Here’s to hoping I’m doing that with 435 by the end of the year.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15337 posts

re: Daily Strength Check-In
Split jerk 3x1-185
OHP 5/3/1-135/155/170
OHP 5x10-125
Pull Ups 5x5
Preacher Curls 3x10
Crunches 3x10

The last strength set of OHP was HARD AF. However, I hit every rep on the volume set for the first time at 125. So, getting stronger. Also, I’m kind of proud of the 5x5 for pull-ups. I struggle with pull-ups so damn much. I might take it easy tomorrow. I was feeling rough this a.m. Probably gonna hit the heavy bag tomorrow morning, then finish the week with deadlifts on Saturday morning.
This post was edited on 2/13 at 7:49 am


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1347 posts
 Online 

re: Daily Strength Check-In
OHP: 110x3; 127.5x3; 142.5x7
Bench: 187.5 5x10
Pull-ups: 3x10
Ez bar curls: 75 3x10(9)
Skullcrushers: 85 3x10
Abs


KosmoCramer
Ohio State Fan
Member since Dec 2007
67376 posts

re: Daily Strength Check-In
Bench: 135, 4x3, 1x10
Squat: 135, 3x10
Lat Pulldowns: 55, 2x15, 1x25


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15337 posts

re: Daily Strength Check-In
Deads 3x5-235
RDLs 5x10-155
Hip Thrusts 5x10-165
Ab wheel roll out 3x10
Reverse hypers 5x10
Hypers 5x10
4 rounds on the heavy bag

I’m ready for a deload week. Feeling tired.


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