I have Beyond 5/3/1 (granted, never read it thoroughly) and I didn’t remember this. I just skimmed through it right now and he mentions jumps just for “Single, Speed, Size”. Also, never seen anyone but you do jumps ahahah
But yeah Krypteia, Morning Star, don’t know all this stuff. I conffess I never delved much into 5/3/1 after skimming throught this book. 80% of people that I saw on T-nation who are doing 5/3/1 are doing BBB and to me this is just this… boring.
Start measuring it, fool. How else are we going to have a pretend competition?
@aldebaran Forever is definitely worth it, particularly if you’re looking to work in this field. The principles described have been proven effective.
Krypteia is a stand alone program which at it’s most basic level involves super setting all your non-competing assistance with your main lifts and supplemental moves.
Morning Star is a template that uses 3 lifts every workout (Clean, squat and bench or press) and just varying the rep schemes and loading of each to shift focus.
@Cyrrex I’m not actually insecure enough to carry a tape measure with me. But the real reason is that I need to figure out how to actually jump first.
Work for today:
Day 1 of Couch to 5K
I did what the nice lady on the app said. I think I closed the app without pressing the right buttons so I will have to repeat it at some point. No drama, I can’t imagine I’m in danger of overdoing cardio at this point.
It looks disappointing written out like that, but I suspect it looked even more disappointing in real life.
I also did 10 x 3 pull ups after because the bar was there.
Jumps have become part of the warm up as well as some sort of med ball throw/slam.
Yeah I will, thanks. For sure, I’ve used the main progression with a strongman athlete.
Both of these appeal me certainly. Krypteia is “conditionningy” right?
I love Forever. It’s a book I always return to whenever I go off track and need to recalibrate my principles
Yep. Very heavy on conditioning and basic assistance, light on main work and supplemental. But I’ve only done a very brief outline of it up above, it’s a fully fleshed out, detailed program.
@ChongLordUno for sure. The principles in Forever are really the key for me of the whole thing. Once you have the principles down, it’s pretty straightforward to make your own training template.
Work for today:
100 push ups
50 V-ups
No time for a full session, but I won’t be back in the weight room until Wednesday so I thought I’d better get some extra work in.
Absolutely mate.
Sometimes I go off track and enter a training phase that just isn’t ‘me’, bodybuilding being a particular one.
The 531 principles resonate with me deeply. I’m like a crackhead who turns to the bible(531 Forever) when I’m being tempted by the glass dick(aesthetics) to put it bluntly
How are the uneven farmer’s walks? I have a 36 and 28 KB bell, and was thinking of using this combo when I add some farmer’s walks in the near future. Do you go out, switch hands, and come back? Or just alternate hands on sets? I have a trap bar which is great for FW’s, but if done after lifting the barrier of pulling it (and the plates) out of the garage, moving out bikes, and setting it up for farmer’s walks is enough for me to skip it altogether.
Another thing I’ve done is use 60 lb DB’s (the heaviest I have) and adding Fat Gripz to them to make them harder.
Sorry to interject @dagill2 mate but here’s my 2 cents or p as we Brits say
I use uneven KBs for farmers walks.
Just go for it man. This Covid age is uncertain so your exercises should reflect this. Jus make it work mate
@antiquity what @ChongLordUno said. I switch every set, but honestly I don’t notice a big difference if I’m just carrying them. If I were to front rack and walk, or even worse squat with them, it makes a difference.
In this case, I’m doing it for two reasons:
@ChongLordUno I agree 100%. The 531 approach just resonates with me. I do like to play with different ideas and a few bits from other areas, but any time I get too far from 531 everything starts going a bit Pete Tong.
Work for today:
Jumps: 3 x 5
Hang Clean:
5 x 5 @ 40kg
Press:
5 x 40kg
5 x 45kg
11 x 52.5kg (PR)
Front Squat 5 x 75kg ss. Dips
Front Squat 5 x 75kg ss. Wide Grip pull ups
Front Squat 5 x 75kg ss. Dips
Front Squat 5 x 75kg ss. Wide Grip pull ups
Front Squat 5 x 75kg ss. Dips
Front Squat 5 x 75kg ss. Wide Grip pull ups and BPAs
Front Squat 5 x 75kg ss. Dips and BPAs
Front Squat 5 x 75kg ss. Wide Grip pull ups and BPAs
Front Squat 5 x 75kg ss. Dips and BPAs
Front Squat 10 x 75kg ss. Wide Grip pull ups and BPAs
3 x 10 hanging leg raises.
Coach to 5k day 1 (again):
Notes:
Perhaps cross arm grip on the sets where you do dips?
You got a ton of work done in that session dude: good show.
I thought about that as an option, or bringing my straps down and using them. I’ll give them both a try next time.
You are in a great place to pull off a great transformation buddy.
I feel you on the cold garage, I trained in gloves the last 2 sessions but don’t tell anyone…
In terms of fitting in some ab work, 1 set of hanging leg raises/or normal leg raises at the end of every session will take you 2 min. Legs bent bringing them up to chest or else hamstring flexibility will limit ab contraction, slow smooth reps to absolute failure. Bingo.
I have definitely used gloves because the bars were freezing. I found a large propane heater this summer at thrift store and hooked it up in my gym last week. So nice.
Nice! I have a little plug in oil radiator that I may try out that I use in the campervan but I think it will be fighting a losing battle.
Dingaling.
