5/15 153.6
Rest
Think it’s time to jump on a 531 program and stick to it now that I no longer am getting sore and life has settled down. I can stick to a 2 on 1 off schedule through August at least.
With my want to cut… I am leaning toward kryptiea. Been wanting to run it for a while just couldn’t commit to the days.
So… Here goes. Tomorrow is day 1 squats. @mortdk please yell at me if I think about changing lol I am making a commitment to the 3 phases.
Hey Cherry good luck with Krypteia.
You have to be committed to do it. And I know you will be.
Remember there’s a time limit on the workouts, I think the first phase is fine, but then it’s going to be tough.
I’ll be around cheering and giving moral support.
Good luck.
Yep! 45 mins Max excluding the warm up, mobility and jumping.
I got this!
Making a few small changes to it.
Everything else I am confident I can as it’s written.
I may add HIIT work on days I feel good and have time after.
And I will keep working toward the 1 mile run. On off days.
This is why I train during the week only.
The menu sounded delicious.
5/16 152.8 lbs
P1W1D1
Squat day
Wennings warm up
Leg curls 4x25 40 lbs
Glute Bridges 4x25
Jump squats 4x25
Box jumps 4x3
Squats 5’s 45,55,70,80,96,110,120,95x5
Alternating push ups and neutral grip purple band assisted pull ups. Push ups 5x5, Pull ups 10,8,5,5,8
Cable face pulls ss tricep push downs 50&40x25,40&30x24,30&20x25, 30&20x25
Cable pull throughs 3x10 60
All up in 42 mins. Had to throw in light fluff waiting on the boyfriend.
Thanks! I like training on The weekend because I have more time. So I almost always count on it.
5/18 155.6
P1w1d3
Box jumps 4x3
Wennings warm up
DB tricep kick backs 4x25 5lbs
DB rows 4x25 15lbs
DB bench 4x25 10lbs
Bench day 5’s
45,55,65,75,85,95,75 5x5
Goblet squats 5x10 50
Sdl 5x10 80 lbs
Cable face pulls 100 reps
Tricep press downs 100 reps
Kettle bell swings 3x15
All up in an hour. Main work done in 36 mins
P1w1d4
Box jumps 4x3
Wennings warm up
Lying leg curl 4x25 40lbs
Glute bridges 4x25
Squat jumps 4x25
Deadlift day 5’s
135 3x5, 155, 175, 195 155x5 sumos
Ss push ups 5x8
Pull ups 5x5
Cable face pulls 100 reps
Tricep press downs 100 reps
Cable pull through 4x15 60 lbs
All up in an hour. Main work done in 36.5 mins
5/20 154.6
Too much whiskey last night… Buddy came over we played whiskey business and exploding kittens. Even doing 1/4-1/3 shots for the game I had too much. Thankfully today is a rest day.
Some how I slept past my alarms… Call in for more sleep. Boss laughed at me and told me to feel better.
Today’s conditioning… Cleaning my place with a weighted vest on. 10% body weight. That should do as punishment for my stupidity.
P1w1d7
Box jumps 4x3
Wennings warm up
DB row 4x25 12.5lbs
Over head tricep extentions 4x25 12.5
seated press 4x25 12.5 lbs
Ohp day 5’s
45 2x5, 50, 55,65, 70 55 5x5
Ss goblet squats 5x10 45pbs
Sdls 4x10 90 lbs
Cable face pulls 100 reps
Tricep press downs 100 reps
All up in 45 mins. Main work done in 28 mins
That’s a great pair of exercises. I’ve learned I love supersetting deadlifts and push-ups or incline dumbbell presses.
Technically I am super setting deadlifts and push ups for 1 set then deadlifts and pull ups for the next. A lot of work here for sure
I know it’s early days, but how does Krypteia feel after the first couple of workouts.
EDIT: nice pace and great lifting.
@mortdk
So far it feels pretty good. I will admit every time I start and am a couple sets in I think “damn this is alot of work.” Am breathing hard and sweating like crazy. I mentally have to prepare to count down my down the sets about halfway in in order to push my self to just get it done.
But every rep is strong and fast. I am not grinding and feel strong. Knowing I get done faster and can finish out with easy face pulls and be done is nice.
It’s definitely work though. Phase 2 scares me. 5x10 at such high percentages is daunting.
P1w2d1 squats 5’s week
Wennings warm up
Seated leg curls 4x25 40 lbs
Glute Bridges 4x25
Jump squats 4x10
Squats
45,55,70,80,90,100,115, 90 5x5
Ss push-ups 10’s on all sets!
Ss neutral grip pull ups purple band
10,8,7,7,6,5
Cable face pulls 100
Ss tricep push downs
All your in 1 hour main work done in 39 mins
That makes sense, and it’s a great trip of exercises. One workouts I love doing and will probably start again when summer fully arrives is 10 rounds of deadlifts, jump rope, and five sets of pullups then five sets of push-ups. Believe it or not, jumping rope for 20-30 skips is a weirdly relaxing rest between deadlifts sets.
Great work!
@TriednTrue that sounds like hell to me. Lol
P1w2d2 bench day 5’s week
Wennings warm up
DB row 4x25 20 lbs
Overhead tricep press 4x25 20 lbs
Incline bench 4x25 10 lbs
45,55,65,70,80,90 and 70 5x5
45lb goblets and 90 lb total sdls
Done in 32 mins
Added 100 cable face pulls ss with100 tricep push downs, 3x15 cable pull throughs ss with bicep curls
All up under 1 hours
Haha, I can see that. It’s not nearly as bad as it sounds tho. The original workout, taken from sealfit dot com, was run one mile, superset 10 rounds of 225 x 5 deadlifts with 20 double-under jump ropes, run 1 mile, do 10 more rounds of two supersetted exercises, then run 1 mile. Whoof! By comparison, my variation is tame lol
Nice log. Will be lurking as of now 