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Started By
Message
1
Posted on 5/24/21 at 11:41 pm to Bonkers119
Shoulder/Lats:
Overhead Press (Dumbbell)
Set 1: 95 lb × 12 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 5
Set 4: 205 lb × 3
Set 5: 185 lb × 7
Set 6: 185 lb × 6
Set 7: 165 lb × 12
Weighted Pull Ups (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 5
Set 5: 220 lb × 5
Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 35 lb × 12
Set 5: 35 lb × 12
Lat Pulldown (Cable)
Set 1: 180 lb × 8
Set 2: 190 lb × 8
Front Raise (Dumbbell)
Set 1: 40 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8
Overhead Press (Dumbbell)
Set 1: 95 lb × 12 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 5
Set 4: 205 lb × 3
Set 5: 185 lb × 7
Set 6: 185 lb × 6
Set 7: 165 lb × 12
Weighted Pull Ups (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 5
Set 5: 220 lb × 5
Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 35 lb × 12
Set 5: 35 lb × 12
Lat Pulldown (Cable)
Set 1: 180 lb × 8
Set 2: 190 lb × 8
Front Raise (Dumbbell)
Set 1: 40 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8
Posted on 5/26/21 at 6:09 am to lattin1
4 SS of 3 chin-ups (+40, +45, +50, +55) + 8 KB pullovers (53)
SA DB rows: 4x8 (70)
High rack pulls: 5x5 (185, 235, 295, 345, 345)
EZ bar curl: 4x10 (65), 1x25 (35)
Concentration curls: 4x10 (20)
Rear felt flyes: 4x20 (10s)
Rower: 3 rounds of a 20 sec sprint + 2 minute rest
SA DB rows: 4x8 (70)
High rack pulls: 5x5 (185, 235, 295, 345, 345)
EZ bar curl: 4x10 (65), 1x25 (35)
Concentration curls: 4x10 (20)
Rear felt flyes: 4x20 (10s)
Rower: 3 rounds of a 20 sec sprint + 2 minute rest
Posted on 5/26/21 at 8:08 am to AyyyBaw
SBS RTF W4D2
Bench Press 195 4x5 195x11
Front Squats 120 4x7 120x15
Push Press 105 4x7 105x15
Everything is sore.
Bench Press 195 4x5 195x11
Front Squats 120 4x7 120x15
Push Press 105 4x7 105x15
Everything is sore.
Posted on 5/27/21 at 1:46 pm to Bonkers119
I had to squeeze 4 Krypteia workouts into 3 days this week. I’ll be feeling it tomorrow. Doubled up on Squat/Deadlift day and had a similar feeling to a runners high afterwards, haha. Not sure what happened on presses this week, I’ve hit 140# for 7-10 reps in previous cycles. Going to dial the TM% to 80% for that lift. Bench feels too light.
Week 2
5/25
Press 3 Warm Up Sets
Press 5s Pro- 105# (70%)x5, 120# (80%)x5, 140# (90%)x3
Press 5x5 FSL - 105#
Odd sets- 90# goblet squats x10
Even sets- Double KB SLDL w/shrug 70#s x10
Face Pulls 60# 6x20
5/26 Double Day
Squat 3 Warm Up Sets
Squat 5s Pro- 215# (70%)x5, 245# (80%)x5, 275 (90%)x5
Squat 5x5 FSL - 215#
Odd sets- Weighted Dips - 25# x10
Even sets- Ring Rows x10
Face Pulls 60# 6x20
Deadlift 3 Warm Up Sets
Deadlift 5s Pro- 270# (70%)x5, 305 (80%)x5, 345# (90%)x5
Deadlift 5x5 FSL- 270#
Odd sets- DB Curls 50#x6
Even sets- Tricep Extensions 110#x15
5/27
Bench 3 Warm Up Sets
Bench 5s Pro- 170# (70%)x5, 195# (80%)x5, 220# (90%)x5
Bench 5x5 FSL- 170#
Odd sets- Goblet Squat 90#x10, Face Pulls 60#x20
Even sets- Double KB SLDL w/Shrug 70#x10, DB Curls 40#x10
Week 2
5/25
Press 3 Warm Up Sets
Press 5s Pro- 105# (70%)x5, 120# (80%)x5, 140# (90%)x3
Press 5x5 FSL - 105#
Odd sets- 90# goblet squats x10
Even sets- Double KB SLDL w/shrug 70#s x10
Face Pulls 60# 6x20
5/26 Double Day
Squat 3 Warm Up Sets
Squat 5s Pro- 215# (70%)x5, 245# (80%)x5, 275 (90%)x5
Squat 5x5 FSL - 215#
Odd sets- Weighted Dips - 25# x10
Even sets- Ring Rows x10
Face Pulls 60# 6x20
Deadlift 3 Warm Up Sets
Deadlift 5s Pro- 270# (70%)x5, 305 (80%)x5, 345# (90%)x5
Deadlift 5x5 FSL- 270#
Odd sets- DB Curls 50#x6
Even sets- Tricep Extensions 110#x15
5/27
Bench 3 Warm Up Sets
Bench 5s Pro- 170# (70%)x5, 195# (80%)x5, 220# (90%)x5
Bench 5x5 FSL- 170#
Odd sets- Goblet Squat 90#x10, Face Pulls 60#x20
Even sets- Double KB SLDL w/Shrug 70#x10, DB Curls 40#x10
Posted on 5/28/21 at 6:35 am to EyeOfTheFeTiger
Been lifting just not posting in the thread.
1+ sets from BBB C3W3:
BW: 164.8 (been going up 1-2lbs/mo so that’s good)
Bench: 265x5
Squat: 292.5x7
OHP: 145x5
Deadlift: 327.5x5
Everything is progressing really well right now. I’m getting near or at pre-covid strength in every lift.
1+ sets from BBB C3W3:
BW: 164.8 (been going up 1-2lbs/mo so that’s good)
Bench: 265x5
Squat: 292.5x7
OHP: 145x5
Deadlift: 327.5x5
Everything is progressing really well right now. I’m getting near or at pre-covid strength in every lift.
Posted on 5/28/21 at 6:43 am to Dixie Normus
SSB tempo (22X1): 3x5 (150, 170, 185)
Bench: 2x5 (155, 185), 5x3 (195)
Snatch grip high pulls: 4x15 (65, 75, 85, 95)
4 SS of 25 banded OH tricep extensions + 10 close grip bench presses (135)
BB shrugs: 4x10 (95), 1x25 (95)
Walking lunges w/ 20# vest for max reps in 7 minutes: 154 reps
Bench: 2x5 (155, 185), 5x3 (195)
Snatch grip high pulls: 4x15 (65, 75, 85, 95)
4 SS of 25 banded OH tricep extensions + 10 close grip bench presses (135)
BB shrugs: 4x10 (95), 1x25 (95)
Walking lunges w/ 20# vest for max reps in 7 minutes: 154 reps
Posted on 5/28/21 at 6:48 am to AyyyBaw
quote:
Walking lunges w/ 20# vest for max reps in 7 minutes: 154 reps
I’m out of breath just reading that
Posted on 5/28/21 at 6:56 am to Dixie Normus
Lol! This program is a little low volume on lower body, so figured I’d add some extra volume for conditioning. I actually stole the 7 min walking lunges from Brian Alshrue. Yea, it might hurt getting off the toilet tomorrow though.
Posted on 5/28/21 at 7:46 pm to AyyyBaw
Thurs. Max Effort Deads
3x3-80%/85%/90%
Deads-355/380/405
Giant sets
F. Squats 3x5-185
Hip thrusts 3x5-225
Reverse hypers 3x10-290
Good morning 3x5
Fri. Speed bench
5x10-45%/50%/55%/60%/65%
Bench 140/155/170/185/200
Giant sets
Incline bench 3x12-135
Fat seated rows 3x15-150
Curls 3x12-35
Reverse crunch to dead bug 3x10
Last two days. Finished off today with some heavy prowler push and reverse sled drags. I really think this higher volume program is what I needed. Feeling better all the time.
3x3-80%/85%/90%
Deads-355/380/405
Giant sets
F. Squats 3x5-185
Hip thrusts 3x5-225
Reverse hypers 3x10-290
Good morning 3x5
Fri. Speed bench
5x10-45%/50%/55%/60%/65%
Bench 140/155/170/185/200
Giant sets
Incline bench 3x12-135
Fat seated rows 3x15-150
Curls 3x12-35
Reverse crunch to dead bug 3x10
Last two days. Finished off today with some heavy prowler push and reverse sled drags. I really think this higher volume program is what I needed. Feeling better all the time.
Posted on 5/28/21 at 11:02 pm to DeafJam73
BTW bought the 4horseman and powerbuilder and mass builder from ashlure. Endo me if you are a regular and want it
Lsu777td
Gmail
Lsu777td
Gmail
Posted on 5/28/21 at 11:18 pm to lsu777
Posted on 5/29/21 at 12:57 pm to GeorgeTheGreek
SBS RTF W4D4.
Overhead Press: 120 4x5 120x10
Paused Squats: 180 4x7 180x16
Paused Bench: 205 4x3
Overhead Press: 120 4x5 120x10
Paused Squats: 180 4x7 180x16
Paused Bench: 205 4x3
Posted on 5/29/21 at 1:09 pm to GeorgeTheGreek
Sent
Posted on 5/29/21 at 2:16 pm to lsu777
You’re a legend. Thank you!
Posted on 5/31/21 at 3:39 pm to GeorgeTheGreek
SBS RTF W5D1
Squats: 295 4x4 and 295x8 (target 7)
Bench Press: 195 4x5
Inclined Bench Press: 135 4x6 and 135x13 (target 11)
Sumo Deadlifts: 250 4x6 and 250x15 (target 11), 315x1 365x1 395x1
Squats: 295 4x4 and 295x8 (target 7)
Bench Press: 195 4x5
Inclined Bench Press: 135 4x6 and 135x13 (target 11)
Sumo Deadlifts: 250 4x6 and 250x15 (target 11), 315x1 365x1 395x1
Posted on 5/31/21 at 6:11 pm to Bonkers119
Mon. Dynamic Squats
5x5 green bands 8 holes in from front
Squats 5x5-185
Giant sets
SSB 3x8-215
RDL 3x8-225
Glute Ham raise 3x10-10
Finished off with some leg curls and split squats.
5x5 green bands 8 holes in from front
Squats 5x5-185
Giant sets
SSB 3x8-215
RDL 3x8-225
Glute Ham raise 3x10-10
Finished off with some leg curls and split squats.
Posted on 6/1/21 at 5:56 am to DeafJam73
4 SS of 3 weighted pull ups (30, 35, 40, 45) + 10 landmine rows (80)
Snatch grip DL: 3x10 (155)
DB RDLs: 5x5 (70s)
DB curls: 5x5 (35s)
EZ bar 21s: (45)
4 rounds of a 20s skierg sprint + 25 EZ bar reverse curls (35)
Snatch grip DL: 3x10 (155)
DB RDLs: 5x5 (70s)
DB curls: 5x5 (35s)
EZ bar 21s: (45)
4 rounds of a 20s skierg sprint + 25 EZ bar reverse curls (35)
Posted on 6/1/21 at 6:45 am to AyyyBaw
Tues. max effort OHP
3x3-80%/85%/90%
OHP-155/160/170
Giant Sets
Close grip bench 3x5-185
Lat pull downs 3x10-170
Shrugs 3x5-285
Today’s strongman work was keg clean and press at 110 for 3x6. Then finished off with pec deck and lateral raises.
3x3-80%/85%/90%
OHP-155/160/170
Giant Sets
Close grip bench 3x5-185
Lat pull downs 3x10-170
Shrugs 3x5-285
Today’s strongman work was keg clean and press at 110 for 3x6. Then finished off with pec deck and lateral raises.
Posted on 6/1/21 at 8:30 am to DeafJam73
Chest and Rear Delts:
Bench Press (Dumbbell)
Set 1: 160 lb × 6 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 260 lb × 3
Set 4: 260 lb × 3
Set 5: 220 lb × 6
Set 6: 220 lb × 5
Rear Lateral Raise
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6
Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Went to the gym hungover this morning but quickly realized I was actually just drunk af from yesterday. Hand-eye coordination was very suspect. Managed to pull it together and finish somehow but came dangerously close to dropping a 130lb. dumbbell on my face. Fun times.
Bench Press (Dumbbell)
Set 1: 160 lb × 6 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 260 lb × 3
Set 4: 260 lb × 3
Set 5: 220 lb × 6
Set 6: 220 lb × 5
Rear Lateral Raise
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6
Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Went to the gym hungover this morning but quickly realized I was actually just drunk af from yesterday. Hand-eye coordination was very suspect. Managed to pull it together and finish somehow but came dangerously close to dropping a 130lb. dumbbell on my face. Fun times.
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