Did a hotel workout on the road on Tuesday, upper body basically.
Havent worked out since, travel crushed me and i seem to have come down with something.
On the mend so will try something this PM
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10.1.1
Heart rate was up after the squats. Was good.
Have limited my FSL sets to 65% for this cycle, will go 70% next cycle then full FSL for the anchor cycle.
I threw in some arms as i wont lie i am getting bored of krypteia but im determined to finish it. Now that i am in the leader its 3 per week so i have a bit more recovery time so some arms wont kill me.
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10.1.2 Presses
I realise press isnt krypteia approved, but i want to keep it a focus, i dont really care for bench.
Edit: note to self to do some mobility. My legs are still sore from squats followed by footy.
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Quick update.
Did a 2km run and 10 mins mobility Tuesday
Did 10.1.3 Deadlifts yesterday. This really gassed me, i am definitely carrying some fatigue due to whatever illness I’ve had. I am even considering reducing the TM for this cycle.
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Quick Checkin.
I have been one on, one off for the last few days - juggling sick kids and work and lingering illness of my own.
Did 10.2.1 on Saturday, and 10.2.2 on Monday. Will get to 10.2.3 today. I am skipping my conditioning over my lifting, as the lifting has plenty of conditioning! But I will need to make time for some short runs or weighted walks.
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More inconsistency.
I got in a 2.3km run on Friday afternoon, and did a PM lift (10.3.1 Squats) on Saturday.
Been very low on sleep since then with the baby still keeping us up all hours.
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Last night i got in 10.3.2 Press, after 3 days of nothing.
Press was really hard, i had no gas, ended uo stopping at 3x10 on the supplemental.
I will finish the cycle and just have a think about the TMs/ Supplemental load for next cycle - might keep it at 65% again.
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Yesterday i did 10.3.3. Finished the cycle with a strong deadlift workout.
I subbed chest supported rows for one arm Dbell rows - they just hit my back so much better, not sure why.
Onto the last Leader cycle, will nudge my squat up a tiny bit - i can handle it.
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Sorry for all the radio silence.
Started Cycle 11. I have upped my squat weight by 2.5kg, squats are just feeling good. The other change I have made is my FSL weights will be up to 70% this cycle (building to a proper FSL weight for C12). The other focus is getting my “off day” runs going again, for the last couple of weeks I’ve basically only lifted, and I notice the difference.
Did 11.1.1 squats.
For the 531 brain trust - where to from Krypteia? I can’t see myself doing a re-run as I am currently doing it, I am honestly getting bored. I could sub in some other lifts perhaps, e.g. power cleans Rhodes-style, or different accessories, but I don’t know.
My brain also went to BBB Beefcake - with all the high rep squatting I’d be in a good place to take that on again, but it is at odds with my goal of leaning out a bit. The beefcake to Building the Monolith pairing by pwn is always a fun idea.
Or do i focus on strength (given how much I’ve reduced my TMs for this) and go 5x531 or BBS or something? I honestly don’t have something specific I am training for other than feeling good, looking just a little bit buff, and not being a fatty.
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IMO you need to pick a goal and then a template other way round is a bit tail wagging the dog.
I don’t know how lean you are vs how lean you want to be but getting stronger and leaner shouldn’t be mutually exclusive when it comes to lower body lifts. I’ve run full body 1000% awesome a couple of times when dieting for fat loss and got stronger on squats and dead’s. If you have the time then strength and volume could work, I tried it but couldn’t get the workouts done to a good quality within an hour.
You could look at 5x5/3/1 Rhodes as well but not sure how it would go recovery wise.
If you wanted to do BBS I would only do it eating in a surplus as it’s quite taxing, I also found it to be the best size gaining template I’ve done.
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I recently finished two 5x5/3/1 leader cycles and will (probably) start the 5x5/3/1 Anchor next week. (Or the week after, maybe? Forced deload via travel, hell-ish week, didn’t get much sleep, to say nothing of messing around in the hotel gym!)
Anyway, 5x5/3/1 is a winner in my book, 'cause I was getting stronger and leaning out a bit. (To be fair, I’ve got a lot of fat to drop.) Can’t speak to the variations, other than to say they look interesting!
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You’re dead right. I guess I am close to my leanness goal, couls and to drop about 2 to 3 kg and I’ll be pretty happy, but that could happen as a by product or training, ive dropped about 2kg without focusing hard on itover the krypteia prep and leader cycles.
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Thanks, it was you running it that had me eyeing it off!
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Yesterday
C11.1.2 Press. Didnt write it all down but got in a good session.
Today, slow 2.1km run.
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Yesterday
C11.1.3
Trap bar DL 105x5 120x5 135x5 105x 5x10
Dip 10,11,12,12
One arm row 22.5x 12,12,14,15,
Did a few sets of abs and arms and done.
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Hiatus Hotel Workout 1
Did a machine superset workout at hotel gym this evening. Alternated pull-downs and shoulder press machine, pyramidding up for 6 sets, then a juicy drop set.
Then did chest supported row and chest press machines, 6 sets pyramidding up again.
Then did bent over lat raises drop set for a bit of shoulder health and left with an a sole feeling upper body!
Will do another tomorrow and then back to the usual.
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Hotel Hiatus 2.
Slept like crap, ate too late in the evening.
Got up and did a bunch of leg curls and extensions till I had a painful pump, then did arms till I was too tired.
I didn’t rate this hotel gym, have definitely used better.
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