Bingo. Krypteia is for his high school athletes. I might put my students through it some day. I get to teach two weight lifting classes this year!
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Interesting posts, I’m about to start running Krypteia but I certainly don’t think stimulating the same muscles close after or before working should hinder performance as long as it’s sensible.
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Full Body, 5s PRO - c15w2d5
Thursday - 21 July 2022
Workout: Bench & squat, 0845-1000 (75 minutes)
Warm-up
Throws + jumps
Begin: 0905; End: 0956; Duration: 51 minutes
Bench - 125x5, 150x5 | 180x(23+2) (rep PR)
Squat - 155x5, 185x5 | 220x10, 220x15
Cable crunch - 50 - 30, 20
Chin-up - BW - 16, 15, 4
Dip - 60 - 12, 15, 8
Good morning - 135 - 18, 7
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 75 reps
Didn’t have 180x25 in me today, but I did get 23 straight followed by 2 more in a rest-pause for a rep PR, so that was cool. By the time I got to the squats, however, I was beat: they didn’t feel right from the start—just exceptionally heavy—so when I started struggling around rep 8 of that first set, I called it at 10. Was able to bounce back and hit 15 reps to finish them out across two sets, but 220x25 just wasn’t in the cards today.
Bench sets in 16 minutes, squats in 25. Aside from the first set of dips (which followed that 23+2 set of bench), everything felt pretty good. Still aware of my right elbow on the chins, but it’s not so bad as it was on Monday, I think.
Taking a brief pause now, but will crank out daily work sooner rather than later.
13 Likes
Full Body, 5s PRO - c15w2d5
Thursday - 21 July 2022
Workout: Daily work, 1115-1150 (35 minutes)
3 rounds of:
a) Sled ground-to-overhead - about 70 lbs - 10, 10, 26
b) Kroc rows - L/R - 65 lbs - 10, 10, 25
I think that went better today. Here’s a video of the last set:
Slightly less awkward than I imagined, but it’s still fun to see me huffing and puffing. Anyway, it’s a keeper!
That’s basically it for today: just gotta eat to be ready for tomorrow’s press and deadlifts!
11 Likes
your muscle endurance for bench is insane
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Thanks, mate! Endurance is right on, too: I find that “resting” between reps is fairly easy with squats and deadlifts, but with bench, the bar just continues to crush my anterior delts and pecs—holding it at the top almost makes it less likely that I’ll get the reps in!
(And, for the record, my rack hold is so weak with pressing that “resting” isn’t even a thing—if I attempt to rest, I usually end up racking the bar!)
With that bench set, I had to rack the bar after rep 23, but it was a strict 15-second break before I squeaked out the last two reps.
2 Likes
Full Body, 5s PRO - c15w2d6
Friday - 22 July 2022
Workout: Press & deadlift, 0905-1020 (75 minutes)
Warm-up
Throws + jumps
Begin: 0926; End: 1017; Duration: 51 minutes
Press - 70x5, 85x5 | 100x16, 100x9
Deadlift - 170x5, 210x5 | 245x20, 245x5
Cable crunch - 50 - 30, 20
Pull-up - BW - 15, 14, 6
Seated DB press - 2x40 lbs - 12, 16, 7
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BFP - red - 30
Band pushdown - red - 30
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 75 reps
The only ego I had wrapped up in today’s Malcom X sets was good clean reps: I called each of the first sets just before my form started breaking down. As it was, every single rep was solid from start to finish.
Press work in 22 minutes, and same with the deadlifts. That combination of press-DB press-press with 100x16 into 40x12 into 100x9 was one of those stupidly hard sequences where assistance tries to interfere with the barbell work—I was actually working pretty hard on that DB press set, but rested long enough after to get the 9 remaining reps with the barbell. The 20-rep deadlift set got my HR up, so that was cool. Oh, and I used straps that set, but not for anything else today.
Daily work and a sled push later.
11 Likes
Full Body, 5s PRO - c15w2d6
Friday - 22 July 2022
Workout: Daily work + hard conditioning, 1155-1210 + 1555-1640 (15 + 45 minutes)
3 rounds of:
a) Clean & press - 120 lbs - 10, 10, 10
b) Pendlay rows - 120 lbs - 10, 10, 25
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 8 DB front squats - 2x30 lbs
c) 15 shrugs - 2x65 lbs
Time: 29:24
That’s a tough (less than) 10 minutes, but it’s done! As usual, I’ll edit in the sled push once it’s complete.
Edit: The 50-yard trips are, once again, up and back. Not really any faster than last Friday, so the difference Monday was probably the choice of in-between moves rather than the up-and-back-all-at-once trips. Or maybe it’s just that I was really sucking wind today—because I was: those DB front squats continue to crush my very soul.
7 Likes
Full Body, 5s PRO - c15w2d7
Saturday - 23 July 2022
Workout: Easy conditioning, 0640-0730 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Usual stuff to follow throughout the day.
7 Likes
Full Body, 5s PRO - c15w2d7
Saturday - 23 July 2022
Workout: Calves & daily work + BB curls, 0930-1025 + 1450-1500 (55 + 10 minutes)
Jump rope tabata - 4x40/10
3 rounds of:
a) Clusters - 120 lbs - 10, 10, 10
b) Kroc rows - L/R - 65 lbs - 10, 10, 25
c) Belted CR - 135 - 30, 25, 20
Jump rope tabata - 4x40/10
BB curls - 129 (rep PR)
I hate clusters. I F-ing HATE them!
But they’re good for me.
Guts started going nuts shortly after this morning’s walk and then breakfast was sitting in my stomach like a lead ballon, but I had to get this in because of our schedule today. Somehow I survived… Oh yeah, it’s because I spent way too long on my knees between Every. Single. Set.
But it’s done. BB curls to follow this afternoon.
Edit: BB curls done. I hate those too, haha! Took 5:28 today, which is a great pace, but that included three (very brief) pauses at the top, all in the last 25-30 reps or so. Overall, I counted them as 29+50+30+10+10 in my head again, and that seems to “help.”
9 Likes
I’ve done this, and I hate them too. Take two things that already suck, squat cleans and thrusters, and combine them and it’s not surprising that it sucks. Are you doing full barbell ones like this?
If so, 120 lbs for reps of 10 is no joke.
A similar yet less hate-filled move is the continuous clean and press. You start and end at the same place but don’t have to catch it in the front rack position or sink into the deep squat of a clean.
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Yep, that video is exactly what I’m doing. They’re awful!
And you’re right: The continuous clean & press isn’t much better—that’s more or less how I do them when they come 'round.
1 Like
You’re eventually reaching the inevitable conclusion that all training sucks, haha.
3 Likes
Full Body, 5s PRO - c15w2 - summary
Once again, not much to say about this past week: things went well, I hit my goals again, and my nutrition was pretty good—I ate well but don’t think I ate more than necessary. Sleep was still kinda crappy and my guts were off, but such is life. I also managed to get the 25 reps in not more than two sets for the FSL supplemental work late in the week, and that was a decent challenge.
My goals for 1s week should look familiar:
- Complete all 4 lifting workouts
- Hit (at least) 65 reps for each assistance category
- Complete 2 days of hard conditioning
- Complete 3 days of easy conditioning
- Continue to row something heavy every day
- Continue to get something heavy from floor-to-overhead every day
- Continue to eat well and eat to recover (but no more)
The FSL weights aren’t too scary, so I might do the supplemental work Malcom X-style again.
Really, though, I’d just like to crush the top sets: I’ve not increased my TMs for several cycles in an attempt to master these weights, but I’m beginning to think that the best way to make these loads feel light is to start lifting heavier loads.
Regardless, there’s only one way to go, so let’s do t!
14 Likes
Full Body, 5s PRO - c15w3d1
Sunday - 24 July 2022
Workout: Easy conditioning, 0635-0725 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. And the rest will follow, just like it always does.
8 Likes
Full Body, 5s PRO - c15w3d1
Sunday - 24 July 2022
Workout: Calves & daily work + extra conditioning, 1045-1125 + 1520-1555 (40 + 35 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 25, 25, 25
b) Pendlay rows - 120 lbs - 10, 10, 25
c) Belted CR - 135 lbs - 30, 25, 20
Jump rope - 300+ reps
Pwn’s The Last Castle - AMRAP, 20 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 alternating DB snatches - L/R - 40 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 KB swings - 28 kg
Rounds: 8; Time: 20:47
Nice! 25 reps on that plate ground-to-overhead is a real burner. Trying something new with the jump rope, too: As you know, I’m an uncoordinated lunk, but I can’t seem to get into any kind of rhythm with this new jump rope, so I’m just getting to 300 reps (or more) as quickly as possible. That’s more reps than I get with the tabata version, and I think I’m moving more over the roughly same period of time, so… We’re gonna try that for awhile and see how it goes.
The Last Castle is on tap for later.
Edit: I think that time is a PR for 8 rounds! Not sure where I found the energy: I was hauling furniture out of my wife’s aunt’s house more or less the entire time between yesterday’s second morning workout and BB curls, and then from BB curls until about 8:00 yesterday evening. Was definitely feeling the effects of that this afternoon—I didn’t want to do anything, let alone trudge up and down the driveway in the blistering heat. But I did it. And I crushed it!
Also, I think I might be setting my sights on 5/3/1 for Hardgainers for a cycle or two after I finish up this Full Body anchor. I figure Pwn’s right: If it works well for hardgainers, it should work REALLY well for me!
I’m not committing to anything just yet, but that might be where I’m headed next…
11 Likes
But why though? 
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Because I can’t get the car that’s parked behind that garage door all the way over my head just yet!
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Full Body, 5s PRO - c15w3d2
Monday - 25 July 2022
Workout: Squat & bench, 1150-1315 (85 minutes)
Warm-up
Throws + jumps
Begin: 1213; End: 1312; Duration: 59 minutes
Squat - 185x5, 220x5 | 255x5, 285x5, 320x2
Bench - 150x5, 180x5 | 205x5, 230x5, 260x(4+1)
Pull-up - BW - 15, 15, 5
Dip - 60 - 17, 13, 5
Cable crunch - 50 - 30, 20
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 135 - 20, 5
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 75 reps
I let 320 get in my head, and it buried me. Just absolutely BURIED me!
I slept hard for the first time in who knows how long, got up 2 hours later than usual, stumbled downstairs to the couch, and fell asleep again for another hour. This happens maybe once or twice a year, and apparently today was one of those for 2022.
Finally got around to this workout, and it was a train wreck from start to finish. Started feeling anxious about those squats as soon as I was fully awake, got through 285x5 feeling pretty strong, unracked 320, got two solid reps, re-braced for the 3rd, descended, started coming up, and then descended again! Normally I’d just get stuck and eventually fight through, but I actually started coming back down. I remember looking into the mirror, seeing the shock on my own face, and then watched myself fall forward (!) into the pipes. First time I’ve failed a squat rep in my new rack, but it held.
That obviously took the wind out of my sails. I wasn’t even mad, to be honest, just deflated. Totally deflated. Tried to get my mind right while I reset things for the bench, and that started off well, but by the time I got around to the top set there, I was just not feeling good. Got the 4th rep of 260 up, felt my mind waver, and racked it. This time I was mad, so I gave myself 10 seconds and put up the final rep. The squats I managed to get through took 28 minutes and the bench reps took another 29 minutes, both of which include the warm-ups and assistance moves between sets.
FWIW, all of the assistance felt strong today, and the dips particularly so: I could’ve taken that first set to 20 reps, and maybe even further (but there was no point, really).
I’ve still got to get in my daily work, and part of me wants to revisit the squat set at 320, but I’m not sure that’s smart—the other part of me just wants to ignore the fail, call it a bad day, move forward, and not look back.
Guess we’ll just have to see how things go…
12 Likes
I’m normally a fan of doing dumb shit but sometimes in life you have to take the loss, learn from it and move on.
1 Like