5/3/1 Krypteia Training Log kyle_eng

Training Training Logs
81

Tuesday 1/23/18

Jumps/Throws
No throws, gym was packed

Lifting

Swiss Bar Bench Press
120x5
140x5
160x5
125x3x10, 120x2x10

Goblet Squat
100x5x10

DB SLDL
80 per hand x 5x10 w/ straps

Band Pull aparts
Red mini band 5x20

*Finished in 44 minutes

Comments

Things are going fairly smooth. I decided to push myself a little more on the supplemental work, going up 5lbs today. I managed to hit that weight for 3 sets, and back down to normal weight for 2 sets. I guess the goal next week is to hit it for 4 sets. If I can do that, I’ll be pretty happy.

1 Like
82

Thursday 1/25/18

Jumps/Throws
No throws, gym packed

Lifting

Trap Bar DL
235x5
270x5
310x5 (Belted)
235x5x10

Dips
5x10 with 20lb chain

Chin Ups
Green band assisted 5x10

Band Pull aparts
5x20

Finished in 45 minutes

Comments

Pretty happy with today’s workout. I worked a long day in the field today. and usually that gets me really tired; i ended up taking an hour nap in the gym parking lot before working out. Typically the weights feel really heavy after field work, so since it didn’t feel heavy, I think I’m getting stronger.

1 Like
83

Nice work on those trap bar DL man!

84

Thanks a lot. I’ve been on it for a little over a year now and it feels mostly good. Some sets still feel off.

But anyway, I’m going to switch to conjugate soon, so I’m going to be changing it up a lot. I’m excited.

85

Friday 1/26/18

Strongman Friday was fun, however I realize I have a huge grip weakness. I did axle deadlifts and was only able to double overhand 210lbs. Someone who has very similar strength to me was able to get 275 lbs.

Similarly, when we did farmers carries (40ft one way, drop the load, turn around, 40 ft back), i clocked in at 20s completing the run (first run was so awful, it wasnt timed, 2nd run, got 23s, third run 20s). Since I got better with each run, a lot of it was obviously technique, but I still need to work on it. My partner (who also tend to score near the top of the scoreboard) hit 11s. I know I have potential on this if I work on it because I am always neck and neck with him.

86

Sunday 1/28/18

Video of the Day

Jumps/Throws
4x5 Box Jumps

Lifting

Squat
190x5
220x5
245x5
190x5x10

Dips
5x10 20lb chain

Chin Ups
Green band assisted 5x10

Band Pull aparts
Red mini band 5x20

Finished in 42 minutes

Workout felt average. Squats could have felt better. I feel with the increased bench volume, my upperbody has felt tighter, so the rack position feels more difficult when squatting.

2 Likes
87

Tuesday 1/30/18

Jumps/Throws
4x5 Rotational Throw with 12lb Medicine Ball

Lifting

Swiss Bar Bench Press
130x5
150x5
170x5
125x4x10, 120x1x10

Goblet Squat
100x5x10

DB SLDL
80 per hand x 5x10

Band Pull aparts
Red mini band 5x20

*Finished in 45 minutes

Comments

Attempting to improve some weaknesses here. Last week, I hit 125x3x10 for my supplemental. I was able to push it to 4 sets this week. Hopefully I hit 5 next week!

Addressing my grips strength. So I recall during my first workout, I did a few of these DB SLDL without straps, and it was fairly tough. I think in fact my grip has gotten weaker, because I was only able to really hold the DBs for the first 5 reps without straps of the first 3 sets. After that, my grip was pretty shot. It doesn’t help that using the swiss bar, you feel a little work in your forearms stabilizing the bar.

I think with the increased volume in the bench, my shoulders, triceps, and chest get really pumped and fatigued during the workout. It makes holding the DB in the goblet squat difficult. I didn’t have this issue in my previous cycles, except for maybe once.

3 Likes
88

what happened to you dude ? Still training ?

89

Damn yea I definitely let this slip. I started taking an online course and I’ve been pretty damn busy. Thanks for keeping up. I think I will update this log soon and forego the comments. Thanks a lot friend.

1 Like
90

Keep at it, find the time ! And nothing better to change your mind !

91

Thursday 2/1/18

Jumps/Throws
4x5 Overhead Throw with 15 lb medicine ball

Lifting

Trap Bar DL
255x5
290x5 (Belted)
325x5 (Belted)
255x5x10

Dips
5x10 with 20lb chain

Pull Ups
5x5

Band Pull aparts
5x20

Sunday 2/4/18

Videos of the Day

Jumps/Throws
4x5 Box Jumps

Lifting

Squat
205x5
230x5 (Belted)
260x5 (Belted)
205x5x10 (Belted)

Dips
5x10 with 20lb chain

Pull Ups
5x5

Band Pull aparts
5x20

Tuesday 2/6/18

Video of the Day

Jumps/Throws
4x5 Rotational Throw with 12 lb medicine ball

Lifting

Swiss Bar Bench Press
140x5
160x5 (Belted)
180x5 (Belted)
125x5x10

Goblet Squat
100x5x10

DB SLDL
80 per hand x 5x10 w/ straps

Band Pull aparts
5x20

Friday 2/9/18

Video of the Day

Jumps/Throws
4x5 Overhead Throw with 15 lb medicine ball

Lifting

Trap Bar DL
270x5
310x5 (Belted)
345x5 (Belted)
270x5x10 (Belted)

Dips
5x10 with 20lb chain

Pull Ups
5x5

Band Pull aparts
5x20

2/11/18 - 2/17/18 Deload

Squat from 2/11/18

Learning how to Box Squat 2/14/18

General Comments

Deadlifts are feeling amazing. Couldn’t feel better.

Continuing with Strongman Fridays even though i haven’t logged them, and did sets of strict pull ups, which made me change my pulling routine in the program. Instead of using bands and doing 5x10 chins, I switched to bodyweight 5x5 Pull Ups.

Since I’ll be switching to conjugate training after this program, I wanted to spend some time box squatting. I filmed my whole session of box squats during my deload week with a safety squat bar. I didn’t know how to properly rack the bar, but after researching, found the correct way. I also filmed a set at 285 for squats (which is pretty heavy for me) during my deload and that felt good too.

Bench sessions have been good. I finally hit 125x5x10 on my supplemental. If you haven’t been following, I couldn’t even do 120x5x10 when the 3rd cycle started. I’ve ramped up week by week and finally hit 125, which I’m really happy about. Unfortunately it taxes my shoulder and triceps really hard, so it makes my sets of goblet squat extremely difficult. I’m happy next cycle will be 5x5 supplemental instead of 5x10, so the goblet squats won’t feel terrible.

Oh and I got sick of this alopecia, so I shaved my head.

1 Like
92

A lot of work in these sessions !

Why conjugate training after that program ? To fit with tennis season ?

93

Thanks a lot!

Why conjugate training after that program ? To fit with tennis season ?

That’s one of the reasons, among a few.

I see conjugate training used successfully in college, implemented by their coach. I also think my whole life, I’ve either doing 5s or submax training. I’ve never really maxed out/gone over 90%. I might have maxed out on my squat 3 times ever in all my years of lifting. While I think there is a lot of success in programs that don’t touch these percentages, I think I’m missing something by not touching it at all.

Also, as you will see in my next log, my knee bothers me when I squat and play tennis; this makes me want to box squat, as I have no pain when I box squat. Last September to October, it was achy, but no real pain. Started my fifth cycle of 531 this past sunday, pushing hard on my squats made me feel like my right knee was going to pop out with each rep. It was terrible and I think I had another rep in me (still a great session and PRd), but I was super worried about my knee.

Also I’m at a pretty nice gym that has a lot of bands and specialty bars. I want to take advantage of it.

1 Like
94

Sunday 2/18/18

Jumps/Throws
Short on time, no jumps

Lifting

Squat
185x5
215x5
240x13
185x3x5

Dips
3x10 20lb chain

Pull Ups
2x5

Band Pull aparts
Short on time, no pull aparts

Didn’t finish workout because gym closed

Comments

Good and bad news. I definitely got stronger. I hit 240 for 13 reps for my AMRAP. Unfortunately, this really started my knee pain. From rep 5, my knee felt like it was going to pop out. I’m not sure what’s going to happen from here. But damn, was it a good set. I wish i took a video, but I forgot my phone.

The gym closed before I coudl finish my workout, but I’m ok with that, I was in a lot of pain when doing my 5x5, even only squatting 185lbs.

1 Like
95

Tuesday 2/20/18

Video of the Day

With Kinovea Analysis

Jumps/Throws
4x5 Rotational Throw with 12lb Medicine Ball

Lifting

Swiss Bar Bench Press
130x5
145x5
165x12
130x5x5

Goblet Squat
70 KB x 5x12

DB SLDL
70 KB per hand x 5x12

Band Pull aparts
Red mini band 5x20

*Finished in 42 minutes

Worried for my knee, so I used lighter weight on the goblet squats. It still hurt. Overall workout wasn’t hard, but again, hit a PR. I did not expect to hit my AMRAP for 12 reps.

I used Kinovea to analyze my bar path and bar speed (second video). Bar bath isn’t the best and becomes inconsistent as I become fatigued. Should watch in 0.25x speed. The program doesn’t track very well. On top of that, I have to set a real word measure. I estimated the length of my grip to chest, and it’s about 50cm. Still, bar speed looked to be about 0.8 - 0.9 m/s bar speed on the concentric.

1 Like
96

Thursday 2/22/18

Video of the Day

Jumps/Throws
No throws, short on time

Lifting

Trap Bar DL
245x5
275x5 (Belted)
315x14 (Belted)
245x5x5

Dips
5x10 with 20lb chain

Chin Ups
5x5

*Finished in 42 minutes

Comments

Session went well. Ended up hitting 14 for my AMRAP on deadlifts. Obviously there is a little break in between each reset, so counting reps is hardly a good estimator, especially if it’s a longer reset like I did twice. I definitely didn’t go as hard as I could have. I only started feeling any burn in my glutes and quads around rep 12. I’ve hit 315 for 15 in the past, but I tried a lot harder and did much longer resets. Considering how taxing that was on me then compared to 315 now, I’m most definitely stronger.

1 Like
97

Solid trap bar Dling man!

1 Like
98

Thanks! And thanks for following. I certainly didnt give it 100%, and honestly it almost looked like a warm up on the video i posted.

99

Sunday 2/25/18

So indeed I’m having knee pain now. I feel achy bodyweight squatting and it definitely really hurt on my warm up up set of 115lbs. So unfortunate because I knew I was getting stronger. When I squatted 240x13 last time, that gives me an estimated 1RM at 345. Previous estimated 1RM was 320. It was only going up.

I didn’t do the normal; krypteia workout today and instead just tried to push myself on some SSB box squats. From what I’ve been reading/watching, they should be done with a fairly wide stance with shins perpendicular to the ground, so that’s what I tried doing. Completely new movement to me.

First videoed myself doing 215:

Noticed my knees coming forward, so I’m definitely being a little to quad dominant. Then I decided to video myself with just body weight, and it looked pretty good:

Decided to push the weight a little bit and that felt pretty tough. Got 245x6:

Asked my friend (owner of the gym) to take a look at my squat. He had already been and told me to keep my feet a little closer. I didn’t really want to do this, but I tried it anyway, and got 235x6:

Did a few pull ups in between. Still a little bummed, but it is what it is, and now I just have to try to rehab this. I’m guessing if I just stop free squatting for a while, it will go away, but I’ll still do some rehab exercises anyway.

100

You should probably see a physio. If it doesn’t go away you’ll have to!

I know knee pain is horrible, don’t try to push it too much and do what you can.

Ask around here for advice, I’m sure
People have delt with knee pain induced from squatting.

Jim has written that kyrpteua is not joint friendly so maybe stay away from it. There are plenty of other templates that work.

I hope you’ll rehab soon !

1 Like