What’s the goal for this set up mate?
That seems really low volume?
The goal is complicated because that’s how my brain works.
I’d like an 80kg press and visible abs when my birthday rolls around in September. These are both extremely unlikely, but they’re my goals to get excited about when motivation is suffering.
In the real world, I’m using this as a preparation phase for when I return to the gym. I want to maintain as much strength and size as reasonably possible so that when I get gym access again, I can return to previous strength levels within a cycle or two of basic 531 programming. I would also like my conditioning, work capacity and leanness to be at a point where I’m primed to hit a good mass building phase with sensible nutrition.
TL:DR:
- Don’t get (much) weaker
- Lose (a bit) of weight
@aldebaran it’s basically Krypteia redux, with 2 press days replacing bench and deadlift. It’s not a million miles away from any other 3 day 531 template in terms of volume, it’s just at lighter weights as there’s no deadlifting or benching.
Work for this morning:
10 x 10 kb swings (36kg) ss. 2 L-sit pull ups (I was short on time so didn’t adjust the height of my O rings)
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Are days 1 and 2 next to each other ( pressing in consecutive sessions).
Are you using the same press in both or with one of the sessions be a variation (push press, pin press. Z press ?)
There’s a day separating them, so Day 1 is Sunday, day 2 is tonight. Day 3 will be either thursday or friday.
Both those will be straight military presses.
My bad I had not seen the strength work prior to the giant sets. What’s your max press atm? I think doing both might be hard, because press is the lift (at least for me) I find not only the hardest to progress, but the more affected my weight loss
I agree 100% But I can’t get excited about “not regressing too much”.
Press max is about 65kg at the minute, so 15kg extra would be a big ask, even with no dietary restrictions.
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Yeah that seems a lot ahah honestly I would focus on the abs and a 5 kgs PR 
Honestly, I’d be ecstatic with a 5kg PR. Absolutely ecstatic. I’m fine with aiming high and missing, that’s why I have “minimum” goals too.
Ooh, I like that idea. Minimum goals. I just sat down and wrote down my weights for my Friday session based on my Monday numbers. That’ll be fun.
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How many times are you doing the giant set(s)?
5 times round. Although I only did 3 on Sunday because I misremembered.
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I like minimum goals to keep me grounded and “shoot for the moon” goals to keep me excited. For example, on MMS, my minimum was that I would complete every workout as planned. My “shoot for the moon” goal was the full set of 50 at the end. I missed that, but I got a lot closer than I thought I would and a lot closer than I would have if I had just aimed to complete everything. That vague hope of actually completing 50 reps was enough to push me harder than just a participation trophy.
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Work for this arvo:
Press: 5 x 8 @ 40kg
Giant set:
15 x rows (40kg)
8 x push ups (push up handles, 16kg weight vest)
10 x walking lunges (16kg weight vest)
Notes:
- Felt much more manageable today, far less fatigued.
- Made much easier by actually reading the instructions for Krypteia carefully and noting the Giant Sets aren’t giant sets, they’re EMOM sets, done circuit style. Makes life easier, I can certainly start pushing the weights and going for heavier variations in future cycles.
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Just my 2c worth but I think you may find it hard to progress if you are going to press with the same movement back to back with a days rest. @T3hPwnisher and @strongmanvinny2 are probably the go to round here with regards overhead pressing. Maybe they can offer a suggestion or two.
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I am thinking it might work for his minimum goal, but it would get pretty tough for the maximum goal. Especially if he gets himself down to a slim, trim, ab-splosive bodyweight.
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I’d like an extra day, but the way schedules work out I only get 3 reliable sessions a week, with only 1 in the day time. The other two are done about 11pm by torchlight so I want to keep those as press days to minimise plate clanking and risk as the area I lift in is essentially other peoples back garden.
@Cyrrex add the word “relatively” to the slim and trim and I’ll agree.
In that case you need to do what you need to go. It will still work just be consistent and train hard. Will one day be a heavier lower rep day maybe 5 sets of 4 and the other higher reps maybe 3-4 sets of 8 ??!
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I’m using SGSS style progression on straight bar pressing, plus an accessory day with dumbbells, unless I can find a way to use the trap bar in a giant set.
First day increases weight, second day uses same weight and increases volume.
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At 11pm. By torchlight. Other peoples’ back gardens. Minimising risk and sound. Are you sure we aren’t talking about burglary?
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