re: Daily Strength Check-In

Failure means you can’t complete anymore reps with proper form. Once your form fails, you rack it. Even if you can muscle more reps, it’s pointless without good form.

Yeah you’re always supposed to leave one or so reps in the tank. If you lift to total failure, you could risk injuring yourself.

So I hurt my back last week and had to miss day 4-deadlift day of krypteia. After lots of foam rolling, hot baths and shite ton of stretching, back is all good. Seems like the only way I hurt it now a days is sneezing which is fricking rediculous, but goes to show how important bracing is.

Week 3 day 1 krypteia

Press-5 pro
Press- 5x5 fsl

Supersetted with
Kb front squats- and kb sldl

Finished with abs and some bfr curls

So I have been using an 80% training max and even with that, the last set was hard, not a grinder by any means but I noticable drop in bar speed.

Granted some of that is due to dieting and also doing the program with very very little rest between sets, but still kind of disheartening. But you have good days and bad days.

Will finish out this week and then on to second cycle of prep phase. Going up to 53lbs bells and up on reps for the bodyweight exercises.

I considered the first two weeks as more of a feeling out phase, considering this day 1 of my cut. Plan is to slowly ramp assistance up a little and ramp neat along with conditioning as needed. Looking to 20-23lbs over next 16-18 weeks while setting PRs along the way.

W3d2 phase 1 cycle 1 531 krypteia

Ssb- squats-5pro
Ssb- squats- fsl

Supersetted between squats- 6 sets each

Chins/lat pulldowns- as many chins as I can do, 150lbs lat pulldown on thick v handle for remaining reps to get to 10 per.

Dips- bodyweight-15 reps per set.

Did some extra lateral raises after.

Tonight was tough. Had my son's basketball game so felt rushed. The ssb kicked my as tonight.

I did get 15k+ steps today. Goal is 10k every day this week.

Bench: 237.5x5; 270x3; 300x3
OHP: 102.5 5x10
BB rows: 157.5 3x10
Seated DB curls: 25 3x10

Squat: 165, 4x3, 1x7
Bench: 85, 3x10
Lat Pulldown: 55, 2x15, 1x25
Leg Extension: 20, 1x15
Face Pulls: 15, 1x15



Just added leg extensions and face pulls today. Didn't really have time to figure out my weights for it. Will definitely increase next week.

Also not confident I did the face pull for correctly. Need to review the youtube video again.

Starting to add a Wednesday workout that’s more conditioning/volume based. Primary exercise is going to be pull-ups and I’m going to do GVT 10x5 to overload on that.

Mobility/warm-up
Pull-ups: BW 10x5 (1 min rest)
Dips: BW 5x10
Superset weighted (95lb) crunches and push ups: 3x20
Sprints ~40m(didn’t count them, just went till it got reeeeal uncomfortable)

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So I hurt my back last week and had to miss day 4-deadlift day of krypteia. After lots of foam rolling, hot baths and shite ton of stretching, back is all good. Seems like the only way I hurt it now a days is sneezing which is fricking rediculous, but goes to show how important bracing is.

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Your sneezing form is amateur hour.

quote:

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Your sneezing form is amateur hour.

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When my rib is bad, sneezing is what kills me. I squatted 385 Monday and I can't sneeze and remain standing up straight.

Still been lifting, just not posting. I was going to try to break my squat PR Monday, but effed up my walkout bad and had to take like 5-6 shaky steps to get into position. I didn't try. Maybe next week.

Tonight was w3d3 phase 1 of krypteia

Close grip bench-5s pro
Cgbp-5*5 fsl

Supersetted with 6 sets of each
Sldl-53 lbs kbs
Kb front squats-35 lbs lbs

After bfr preacher curls with dbs


Moved up on the kbs for sldl. Was hard but doable. Biggest thing today was the noticable jump in weight on the top set of 190. Wasn't terribly difficult and I could have gotten 10, but a big step up either way.