Thanks @flappinit my man. I’m humbled by your kind words
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Krypteia, Preparatory Phase 1, Cycle 1/2, W1D2
SSB Squats
Bar x5
Accessory 1 x10
110 x5
Accessory 2 x10
150 x5
Accessory 1 x10
200x5
Accessory 2 x10
220 x5
Accessory 1 x10
240 x5
Accessory 2 x10
255 x5
Accessory 1 x10
220 x5
Accessory 2 x10
220 x5
Accessory 1 x10
220 x5
Accessory 2 x10
220 x5
Accessory 1 x10
220 x5
Accessory 2 x10
Tougher day, tougher assistance, took a bit longer but still came in under the time limit including warmups (and the time limit is not supposed to include warmups). Squat continues to evolve - going pretty ass to grass but not by butt winking- by letting the knees really travel forward and go into deep flexion.
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Preparatory phase 
Holy shit. That’s how the big boys chow down.
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Conditioning Day
Prowler +90#
16x25m, full sprint
Tibialis raises
50# x20
70# x15
70# x12 (failure)
70# x7 (failure), drop to 50# x8 (failure)
Cable Hip flexor raises
3 on the stack x20 each leg
5 on the stack 2x15 each leg
Superset
Captains chair leg raises, slow eccentrics
3x15
Med ball crunches, hold at the top
3x15
Been a little bit since I did prowlers, gave it my all. Legs feeling it from the assistance Saturday and the squats yesterday. Going to start back swimming once a week, probably on thursdays, and fridays will just be restorative LISS and stretching.
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Krypteia, Preparatory Phase 1, Cycle 1/2, W1D3
Incline Bench
Bar x5
Accessory 1 x10
95 x5
Accessory 2 x10
135 x5
Accessory 1 x10
185 x5
Accessory 2 x10
205 x5
Accessory 1 x10
225 x5
Accessory 2 x10
185 x5
Accessory 1 x10
185 x5
Accessory 2 x10
185 x5
Accessory 1 x10
185 x5
Accessory 2 x10
185 x5
Accessory 1 x10
Under time limit. Did 100 pushups at lunch earlier too. Upped the weights for assistance this time, letting that do the work for me. Ball buster for sure, and just super effective. I think deadlifts, being that I do sets with the bar, 135, 225, 275, and 315 before working at 365-405 (and assistance is done between every warm up set) are gonna be the real test, so I’m not surprised Jim switched the order in order for them to be last in the week before 2 days off lifting.
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I know I’m joining in late, but I love reading these 5/3/1 logs. I’m in!
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Yeah man this is a great log @davemccright
@flappinit is a killing machine with a mindset to match. Guy just gets the job done
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@davemccright no such thing as too late here, dude. I saw your log - I’ll drop in there as well. Glad to have you along.
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Krypteia, Preparatory Phase 1, Cycle 1/2, W1D4
Conventional Deadlift
Bar x5
Accessory 1 x10
135 x5
Accessory 2 x10
225 x5
Accessory 1 x10
275 x5
Accessory 2 x10
315 x5
Accessory 1 x10
365 x5
Accessory 2 x10
405 x5
Accessory 1 x10
315 x5
Accessory 2 x10
315 x5
Accessory 1 x10
315 x5
Accessory 2 x10
315 x5
Accessory 1 x10
315 x5
Accessory 2 x10
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Dude’s over here busting out a monster workout without even thinking about making note of it. Solid.
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What’s the intensity on the assistance? Using some of Jim’s methods as reference, would you compare it to the intensity of the original BBB sets of like 50-60%?
I kind of miss the supersets I was doing a while back. I like the conditioning results.
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It’s a very different kind of intensity, because (again, without giving away too much) you’re doing a full body workout - so if the main lift is doing one thing, the prescribed assistance, which changes, will have you doing other things to complete the full body workout. If you lift a lot more weight and do more warmup sets, you’ll probably have to back off on the assistance weights a bit, but generally I find the intensity is higher than BBB - especially vanilla BBB.
Honestly - I cannot think of a better 5/3/1 program for you, dude. I think you’d really enjoy it, especially with the time limits that Jim imposes, and that it would fit your lifestyle and your goals.
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Hah, I was actually going to type out a quick breakdown, since this is the first time I’ve conventional deadlifted in a while. It was kind of forced, since I broke the weld on the trap bar at my gym, but it was good to get back into it, especially using my figure 8’s. All I can say is that I’ve been high-handle trap bar DL’ing for a while, and that my hamstrings are feeling the extra ROM on conventionals (especially with my super close stance and high hip starting position), and that 405 felt WAY heavier than I expected, haha. I think it’s a good place to stay at until it starts flying up like it did with the TBDLs. My form just needs to tighten up a bit and I’ll be grip n’ ripping in no time.
Thanks, though!
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Dude the last time I deadlifted that much was right before a college visit and I had to ride 8 hours to get there and was trying to make a good impression on the wrestling coach and not show how much my spinal erectors were absolutely killing Me during the practice haha! You’re a tough SOB
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18oz cowboy ribeye with horseradish sauce and mashed potatoes at the best steakhouse in Richmond last night. Ate every bite and gnawed the bone clean. Fueling my current OHP workout.
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Good to know I’m not the only one that likes horseradish sauce with steak.
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Dude: NSFW!
You have my envy
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Looks awesome!
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Today:
Krypteia, Preparatory Phase 1, Cycle 1/2, W2D1
OHP
Bar x5
Assistance 1 x5
95 x5
Assistance 2 x5
115 x5
Assistance 1 x5
135 x5
Assistance 2 x5
150 x5
Assistance 1 x5
165 x5
Assistance 2 x5
135 x5
Assistance 1 x5
135 x5
Assistance 2 x5
135 x5
Assistance 1 x5
135 x5
Assistance 2 x5
135 x5
Assistance 1 x5
Then: 4 eggs, pico de Gallo, chopped cherry tomatoes, avocado, hot sauce with a side of toasted wheat bread and Greek yogurt cream cheese.
Then drove out to Charlottesville with my brother and the boys and did a 5 mile hike with some really steep climbs - steep enough that I had to carry my youngest for a while on the climb up.
Then, drove to a nearby brewery and ate a rare burger with guac and sweet potato fries.
Good day.
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