Walrus 10
Pushups 20x 5
Squats 50x2, 30x2
5 Likes
Finally home again
Bit of cold/flu symptoms, but all above the neck.
Raring to go, and feeling rrally reated/deloaded.
I am doing a super short and sweet cycle before heading away for work again next week.
Cycle 7. Condensed Triumvirate
TMs
Squat 110 (+5)
Press 70 (+1)
C7.1
Jumps x10
Squats 77.5x3 87.5x3 90x5 (was menat to be 100 but wasnt really thinking), 87m5x3 77.5x3
Press 50x3 55x3 62.5x5 55x3 50x3
Chins 5x5
7 Likes
Forgot to log C7.2 but did it on Saturday.
Last night
C7.3
Jumpsx10
Squat 82.5x5 92.5x3 107.5x3 92.5x3 82.5x5
Press 52.5x5 60x3 67.5x2 60x3 52.5x5
Chins 5x5
Thats the end of C7
On the road again this week.
My T-ransformation has fallen off the wagon a bit, but we’ll learn that lesson.
6 Likes
Its been a whirlwind few weeks.
So much travel. Finally slowed down.
I have trained through, however diet was not good. I really regressed on any progress for T-ransformation, and was too out of it to get back on here but well done to the winners.
Diet issues settles down to ill discipline, no plan and not saying jo to networking drinks XD.
All that said, i did krypteia prep on the road for C8, and have started C9 eith a bang.
Also did runs on off days.
Really loving the speed of krypteia workouts, on a good day i can push theough in 25mins, upp limit is about 30 on a deadlift day.
TMs are
Squat 110
Bench 95
Press 67.5
Trap bar 150
I am keeping them the same for C9, krypteai prep 2, and pushing the FSL sets to 7 or 8 reps.
I will switch to Krypteia leader for c10, 11 and anchor for c12. I intend to keep the same TM the whole way and really push conditioning.
Since i got home my wife and I have made a plan for the diet and already dropped some bloat, and weight is about where i want it. I expect pushing conditioning to drop a couple more kg overall.
4 Likes
Today was just a short game of touch footy (2x 10min halves) with some mates followed by yardwork.
2 Likes
C9.1.4
Warmup
Trap bar 105x5 120x5 135x5 105x8,7,8,
Chins, Dips, 50 each.
Was moving slow into this, and stayed slow. But its done.
Edit:
Topped it off with an uplanned but enjoyable 30min bike ride with daughter on back seat.
5 Likes
I just reread 531 Forever on Krypteia to check my thinking.
Staring right at me was the missing piece. 100-200 face pulls or pullaparts every session.
For the last few weeks my upper back has felt a bit stiff/weak, i put it down to a)all the travel, b) the higher volume of pushing to pulling vs my usual ratio. Turns out i just had been skipping it!
4 Likes
9.2.1
Press 47.5x5 55x5 60x5 47.5x8,8,8,7,8
SLDL 17.5s x 10,10,15,15,12
DB Squat 35x 10,12,15,15,12
Banded face pulls and pull aparts - 170 total.
Morning session, was a bit cold and stiff this AM.
5 Likes
C9.2.2
Squats 72.5x5 82.5x5 92.5x5 72.5x8,8,8,8,8
Bench 22.5x 10,10,10,12,10
Pullup x 7,7,7,7,7,7,4,4
Face pul 10x15 reps
Not sure if this is a Jim approved switch but pullups on DL day just dont happen for me, so swapped them to squat day and will do bench rows on deadlift day
5 Likes
9.2.3
Bench 62.5x5 72.5x5 80x5 62.5x 5x8
Dbell split squat w/ 22.5sx 4x10 per leg
Dbell RDLs with 22.5s x 10,12,15,15
140 pullaparts
4 Likes
9.2.4
Trap bar 97.5x5 112.5x5 127.5x5 97.5x 5x8
Dip 5x10
Dbell bench row 22.5s x 3x10, 2x12
90 face pulls
5 Likes
Saturday run with 3yo in pram, including a break for her to “run” 400m.
Not quite there but actual running oace was closer to 5.30 avg, so reasonably happy given how far i am from 5km shape
4 Likes
Yesterday was a rest day. Didn’t plan anything, just rested. Did a walk with the family but didn’t bother tracking it or anything.
Made some smash burgers and pulled pork and caught up on meal prep for next week. You need a day like that every once in a while.
3 Likes
9.3.1 (last night)
Press 50x5 57.5x5 65x5 50x 8,8,8,7,8
Dbell RDL 22.5s x 12,15,15,16,20
Dbell squat 35 x 10,12,13,14,15
Pullaparta 175 total
5 Likes
Yesterday i did 9.3.4 (the trap bar you can just see in that pic).
Now have a few days of travel so will be using this week as a 7WP/deload with no real plan, other than training a lot of arms.
5 Likes