So kicking off C12 - Krypteia Part 3 (or Anchor).
I must admit i wasn’t looking forward to tonight - the idea of more 5x10 squats just wasn’t appealing. I picked up the book to reread the conditioning part and reread it, and realised that part 3 drops the supplemental back to 5x5 FSL. All of a sudden i was pumped to hit the session! I was so excited I reviewed my TMs and figured I could actually put them up.
C12 TMs
Squat 115kg (+2.5), Press 67.5 (no change), Trap Bar 155 (+5).
These are largeish jumps but i am confident of my ability to handle them dropping back to 5x5.
Rereading the conditioning section also made me realise I can start TB2 base building right now - 3x Endurance sessions, all pretty short. Provided I keep the 3rd session each week at the short end of the range, and make sure I keep them LSS as intended, not let the HR get up too high, I will definitely be able to fit them within the Krypteia conditioning guidelines. I will Denote Base Building with BB1.1 - Base building, Week one, Day one.
C12.1.1
Warmup 10 box jumps, warm up reps of squats, chins.
Squats 80x5 92.5x5 102.5x10(B) 80x 5x5
Chins 3,5,7,8,9,10,5
Dbell incline press 22.5’s x 12,14,16,16
Pullaparts 50,50
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As a side note on TB2 - Anyone got advice on running it with 531, or whether it ends up not working and best to go full TB?
I am not going to switch anything until i hit my 15 straight 531 cycles, but the more I read of K Black the more sense it makes, and the more i see it aligning with my “standards” i wrote for myself. - I haven’t quite wrapped my head around the strength endurance bit, but i conceptualise it as circuit accessory work in 531.
So any advice on running 531+TB2 vs full TB is welcome.
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I’ve not run TB2 but read the book and abide by some of the conditioning “rules”, from memory doesn’t it suggest doing a 2 a week 5/3/1 template and not increasing the TM’s?
I’ve run 5/3/1 whilst playing rugby so did 2 strength sessions a week plus an accessory/pump day. I’d suggest you do 2 5/3/1 workouts per week, one pairing squat with press or bench and the other with deadlift with the other lift. On workout A (lets call it the squat one) do 5s progression and FSL 5x5 with the other lift (hypothetically bench). Workout B do 5s progression with press and FSL 5x5 on deads. I’d keep accessory work 25-50 reps and possibly do core only and no single leg. Just my 2 pence
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Thanks! If it says that I havent read it yet but I will search and see what I find. That 2 a week sounds similar to Fighter or Operator. I actually thought the Operator ABA format was very similar to 1000% awesome or other full body templates, so my thinking was to go that direction with 531. And noted on the accessories, was thinking to be on the low end of everything.
Are you asking about basebuilding specifically, or just using TB2 in general to augment 5/3/1?
I’d consider the HIC workouts to fall within “Hard conditioning” and the E workouts to fall within “Easy Conditioning” as far as the conditioning demands of 5/3/1 go, and specifically having the option to choose the beginner variants of workouts if you want to make them even easier and the advanced versions if you want to make them even harder.
SO, if the goal is “Use TB2 to fulfill the conditioning requirements of 5/3/1”, that’s how I would go about it. See what Jim lays out for conditioning requirements for the specific program and go from there.
If it’s the other way, “Use 5/3/1 to fulfill the strength requirements of TB2”, then it’d about selecting the right program for either Black or Green. Since Green tends to have more recovery/time demands, I’d pick 5/3/1 programs that are a little less demanding (something simple like 5s pro main/5x5 FSL supplemental). Black is more intense but won’t take as much to recover, so I’d allow myself programs where I can spend more time lifting.
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BB1.1 LSS Jog/walk, keeping HR under 150.
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C12.1.2 Press
Press 47.5x3 55x3 60x6 (Standard for Press is ok), 47.5x 5x5
Dbell RDL 22.5sx 3x12, last set 20 reps.
Dbell squat 35x 3x12, last set 20
60 pullaparts.
Simple and effective. Didnt push the lower body as hard as previous rounds, legs are feeling the efforts from Squat day and mindful of the impact conditioning will have.
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This might need explaining. I wanted to watch the footy, so did a run, trying to keep the HR in the goldilocks zone, then once I got home turned it on and swung a 16kg KB to keep my HR in the same zone for a further 25mins.
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I forgot to log yesterday’s 12.1.3 DLs.
Today was a ruck with 13kg, and pushing the little one in the pram.
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I did something to my left knee or hammy on that ruck - possibly overstriding or something. It’s a bit tender so will not do anything today and just see how it goes with a day of rest. Was on for squats but will wait a day.
rest well. recover quick.
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Its on the mend for sure, thanks.
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C12.2.1
Squat 75x5 87.5x5 97.5x10 75x 5x5
Pullup 3,8,10,10,7
Incline Dbell Press 22.5’s x 15,15,15,12
Pullaparts 30,30,30
Curls 12.5’s x 15,12
Knee definitely just a small tweak, felt really good this evening. Didn’t push the PR set too hard just to play it safe.
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Long day travelling for work. Did some conditioning, easy road work, but kept it to a short loop i know, not wanting to dig a hole in can’t recover from this week.
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Took advantage of the public hol yesterday to get some bushwalking/running in.
Wasnt super long, but hot and v steep.
Also saw a nice red belly, reminding me summer is coming
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