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Message
Man I’m not even 30 yet.
1
Posted on 5/5/21 at 9:25 am to DeafJam73
Last night: SBS RTF W1D2
Bench Press: 180 4x5 and 180x12
Front Squat: 110 4x7 and 110x15
Push Press: 100 4x7 and 100x15
Lat Pulldowns: 130x10 140x10 150x10
I forgot what actually volume looks like, and this is the sorest I have been in months. Thankful for a much needed rest day.
Bench Press: 180 4x5 and 180x12
Front Squat: 110 4x7 and 110x15
Push Press: 100 4x7 and 100x15
Lat Pulldowns: 130x10 140x10 150x10
I forgot what actually volume looks like, and this is the sorest I have been in months. Thankful for a much needed rest day.
This post was edited on 5/5/21 at 9:26 am
Posted on 5/6/21 at 1:19 pm to Bonkers119
Pretty sure I have officially unfricked myself. I’ve been doing a ton of soft tissue work and trying different yoga stretches. Specifically for my hips. Stumbled upon couch stretches. Great googly moogly, boys and girls. That shite works.
Posted on 5/7/21 at 8:06 am to DeafJam73
Successfully completed week 2 of 5x5 FSL without screwing up my elbow too bad. It felt fine on all main lifts, it was the accessory stuff I was doing that ended up causing some issues. Mainly any pulling exercises and bicep exercises were causing problems in the elbow, forearm, and lower bicep. Going to rest those movements for another few weeks and see what happens assuming nothing else pops up with it, otherwise doctor here I come
Posted on 5/7/21 at 9:09 am to EyeOfTheFeTiger
W1D3 SBS RTF:
Deadlifts 300 4x5 300x12
Spoto Press 115 4x7 115x17
Bent over BB Row 135 4x5 135x14
I ran this program last July and my starting Deadlifts then were 275x11, so I'm glad to see the progress I've made since then. Sometimes I get disappointed because I feel like my numbers haven't budged in months but it's a long process and I just have to stick with it.
Deadlifts 300 4x5 300x12
Spoto Press 115 4x7 115x17
Bent over BB Row 135 4x5 135x14
I ran this program last July and my starting Deadlifts then were 275x11, so I'm glad to see the progress I've made since then. Sometimes I get disappointed because I feel like my numbers haven't budged in months but it's a long process and I just have to stick with it.
Posted on 5/10/21 at 11:59 am to Bonkers119
Trained this morning for the first time in a week. Welcomed our second kid last week, and y’all know how that throws everything off for a while. My goal right now is to lift at least 3X a week and add some sprinting in there too - basically trying to maintain and not completely fall off the train.
Trap bar DL: 4x6 (235)
Incline press: 5x6 (140)
4 SS of 8 BB rows (115) + 8 KB pullovers (53)
Pull-ups: 4x4 (+25, +30, +35, +40)
Rower sprints: 10 rounds of 5 calories on and 60 seconds rest
Trap bar DL: 4x6 (235)
Incline press: 5x6 (140)
4 SS of 8 BB rows (115) + 8 KB pullovers (53)
Pull-ups: 4x4 (+25, +30, +35, +40)
Rower sprints: 10 rounds of 5 calories on and 60 seconds rest
Posted on 5/10/21 at 2:29 pm to AyyyBaw
Squats AMRAP 275 x 12 (New max - 385)
Giant sets
SSB 3x10-205
Fat bar RDL 3x10-155
Glute/ham raise 3x10-25
Prowler - 100
Reverse sled drag - 70
I’m retesting my numbers to start a new program. My new squat max is 385. Not bad. I’m sure I can hit 405, but that’ll come. Training max will be 345.
Giant sets
SSB 3x10-205
Fat bar RDL 3x10-155
Glute/ham raise 3x10-25
Prowler - 100
Reverse sled drag - 70
I’m retesting my numbers to start a new program. My new squat max is 385. Not bad. I’m sure I can hit 405, but that’ll come. Training max will be 345.
Posted on 5/10/21 at 5:48 pm to DeafJam73
Squat 245# x5, 275# x3, 310# x1
A1. Squat 245# 5x5
A2. BB Calf Raise 5x10
A3. GHD Back Extension
Reverse sled drags 4x50m
777 (or anyone else that has done Kryptaeia): I’m starting to get prepped for my next training cycle and you had recommended this one for my training goals. I have a couple questions about it when you get a chance to respond and I apologize if they are dumb questions:
1. When it says 2 cycles for Part One, that’s 2 3 week cycles right? Then do a 1 week reset then move on to Part Two?
2. For DB squat, is that a goblet squat?
3. Do you think ring rows is an acceptable substitute for pull-ups? I think those will be less impactful on my elbow that feels a little wonky right now.
A1. Squat 245# 5x5
A2. BB Calf Raise 5x10
A3. GHD Back Extension
Reverse sled drags 4x50m
777 (or anyone else that has done Kryptaeia): I’m starting to get prepped for my next training cycle and you had recommended this one for my training goals. I have a couple questions about it when you get a chance to respond and I apologize if they are dumb questions:
1. When it says 2 cycles for Part One, that’s 2 3 week cycles right? Then do a 1 week reset then move on to Part Two?
2. For DB squat, is that a goblet squat?
3. Do you think ring rows is an acceptable substitute for pull-ups? I think those will be less impactful on my elbow that feels a little wonky right now.
Posted on 5/10/21 at 8:25 pm to DeafJam73
SBS RTF W2D1. Everything moved great today, and my knee felt decent.
Squats 285 4x4 and 285x9
Incline Bench 125 4x6 and 125x15
Sumo Deadlifts 225 4x6 and 225x16
Squats 285 4x4 and 285x9
Incline Bench 125 4x6 and 125x15
Sumo Deadlifts 225 4x6 and 225x16
Posted on 5/11/21 at 7:23 am to Bonkers119
OHP AMRAP 115 x 14
Giant sets
Axle Shrugs 3x10-185
Close grip bench 3x10-190
Lat pull downs 3x10-175
Felt a little sluggish today. New OHP max of 170. Close to my true max.
Giant sets
Axle Shrugs 3x10-185
Close grip bench 3x10-190
Lat pull downs 3x10-175
Felt a little sluggish today. New OHP max of 170. Close to my true max.
Posted on 5/11/21 at 8:06 pm to DeafJam73
SBS RTF W2D2
Bench Press 195 4x4 and 195x10
Front Squat 120 4x6 120x15
Push Press 110 4x6 110x14
I’m still not used to doing high rep push press, and I’m sure my technique is terrible but I’ll keep doing them.
Bench Press 195 4x4 and 195x10
Front Squat 120 4x6 120x15
Push Press 110 4x6 110x14
I’m still not used to doing high rep push press, and I’m sure my technique is terrible but I’ll keep doing them.
Posted on 5/12/21 at 5:34 pm to Bonkers119
Front squats: 5x6 (160)
OHP: 4x6 (110)
3 rounds of a DB shoulder complex
4 SS EZ bar 21s (45) + 10 EZ bar skullcrushers (65)
OHP: 4x6 (110)
3 rounds of a DB shoulder complex
4 SS EZ bar 21s (45) + 10 EZ bar skullcrushers (65)
Posted on 5/13/21 at 8:19 pm to AyyyBaw
SBS RTF W2D3
Deadlifts 325 4x4 325x10
Spoto Press 135 4x6 135x14
Lat Pulldowns 150 3x8
Deadlifts 325 4x4 325x10
Spoto Press 135 4x6 135x14
Lat Pulldowns 150 3x8
Posted on 5/14/21 at 11:09 pm to Bonkers119
Shoulders/Lats:
Overhead Press (Dumbbell)
Set 1: 95 lb × 15 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 5
Set 4: 205 lb × 4
Set 5: 185 lb × 5
Set 6: 185 lb × 5
Set 7: 185 lb × 5
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 4
Lateral Raise (Cable)
Set 1: 35 lb × 12
Set 2: 40 lb × 12
Set 3: 45 lb × 10
Set 4: 40 lb × 12
Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 50 lb × 8
Incline Curl (Dumbbell)
Set 1: 60 lb × 9
Set 2: 60 lb × 9
Set 3: 60 lb × 9
Overhead Press (Dumbbell)
Set 1: 95 lb × 15 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 5
Set 4: 205 lb × 4
Set 5: 185 lb × 5
Set 6: 185 lb × 5
Set 7: 185 lb × 5
Weighted Pull Up (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 4
Lateral Raise (Cable)
Set 1: 35 lb × 12
Set 2: 40 lb × 12
Set 3: 45 lb × 10
Set 4: 40 lb × 12
Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 50 lb × 8
Incline Curl (Dumbbell)
Set 1: 60 lb × 9
Set 2: 60 lb × 9
Set 3: 60 lb × 9
Posted on 5/15/21 at 1:06 am to lattin1
Recovering from 48 hours of shitting my brains out. Pulled 405 tonight and 225 on bench felt fricking heavy. I’m just gonna use the numbers I ran at the end of my last block and run with it. I train submax, so whatever.
Posted on 5/15/21 at 11:02 am to DeafJam73
It’s not surprising your strength felt off if you were sick the last couple days. Get some rest this weekend and bounce back next week.
Today: SBS RTF W2D4
Overhead Press 120 4x4 120x9
Pause Squats 180 4x6 180x14
Seated OHP 50 3x10
Shorter workout today since I’m heading to Nola this afternoon.
Today: SBS RTF W2D4
Overhead Press 120 4x4 120x9
Pause Squats 180 4x6 180x14
Seated OHP 50 3x10
Shorter workout today since I’m heading to Nola this afternoon.
This post was edited on 5/16/21 at 3:05 pm
Posted on 5/15/21 at 1:23 pm to Bonkers119
I’m already better. Pulled 550 from a rack position and didn’t really strain.
Posted on 5/17/21 at 1:28 pm to DeafJam73
Long post warning:
Started Krypteia today. Starting weight 215#. Trying to get down to 195-200 by the end of Part 3 which would be 17 weeks from now. Tracking calories on MFP, looking to consume 2450 calories and 200+g of protein every day. I’ve been good about doing that 4ish of the 7 days per week but it can go way off the rails on the weekend sometimes. Mainly because I love beer almost as much as working out. Gonna try and hit 6 days of macros per week and cut my beer drinking way back. Also planning to hit 3-4 cardio sessions per week, either 3-5 miles running per session or 30-45 min of lap swimming. I’m very consistent as far as hitting the gym, it’s just the other stuff that I don’t do as consistently. Hopefully I’ve got before/after pics worthy of sharing by the end of this.
5/17- Press Day (85% TM)
3 Warm Up Sets
5s Pro - 100#x5, 115#x5, 130#x5
FSL 5x5 100#
DB Goblet Squat- 90#x10
Double KB SLDL 70#x10
Face Pulls 60# 6x20
Haven’t done a workout where I’m moving like this in a while. Had a good sweat going. Finished the lifting piece in 38 min.
Started Krypteia today. Starting weight 215#. Trying to get down to 195-200 by the end of Part 3 which would be 17 weeks from now. Tracking calories on MFP, looking to consume 2450 calories and 200+g of protein every day. I’ve been good about doing that 4ish of the 7 days per week but it can go way off the rails on the weekend sometimes. Mainly because I love beer almost as much as working out. Gonna try and hit 6 days of macros per week and cut my beer drinking way back. Also planning to hit 3-4 cardio sessions per week, either 3-5 miles running per session or 30-45 min of lap swimming. I’m very consistent as far as hitting the gym, it’s just the other stuff that I don’t do as consistently. Hopefully I’ve got before/after pics worthy of sharing by the end of this.
5/17- Press Day (85% TM)
3 Warm Up Sets
5s Pro - 100#x5, 115#x5, 130#x5
FSL 5x5 100#
DB Goblet Squat- 90#x10
Double KB SLDL 70#x10
Face Pulls 60# 6x20
Haven’t done a workout where I’m moving like this in a while. Had a good sweat going. Finished the lifting piece in 38 min.
Posted on 5/17/21 at 2:45 pm to EyeOfTheFeTiger
nice. yea those goblet squats can get tough.
Once my new house is done, god knows when that will be, I plan on hooping back on greyskull a while then back to krypteia.
Once my new house is done, god knows when that will be, I plan on hooping back on greyskull a while then back to krypteia.
Posted on 5/17/21 at 3:09 pm to lsu777
Haha yea, I did the first set with 100# and then backed down to 90#. Was feeling a little too heavy for a first set. I can do it but he said not to go too crazy with it in the first go around of part one. I’ll bump up either weight or reps on the second cycle of part one.
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