10,000 KB Swings a Week, session 19
Hanging Leg Raises 1x14
KB Swings x500
16kg x10
20kg x65
24kg x315
28kg x110
Incline Bench
Bar x10
40kg x10
50kg x5
65kg x5
75kg x5
85kg x4
60kg x5
Pullaparts x100
Wanted 5 off the 85kg set but my wrists didn’t have it. Glad I’ve only got 1 more left…
10,000 KB swings in a month session 20
And just like that it’s done.
KB swings x500
16kg x30
20kg x45
24kg x300
28kg x125
Hanging leg raises 5x10
Done in 37:10
Kept it simple today, I was curious to see how long it would take just going for swings but i interspersed some leg raises. Gonna post a detailed review on a separate thread but needless to say I’m pretty pleased I got this done and didn’t compromise on the programme or quality.
In terms of next steps, I’ve got 2 weeks before we go on holiday so will take this time to establish TM’ s for doing the Krypteria 5/3/1 program. Still want to get leaner so will continue to diet
Congratulations!!! Good work on completing the challenge!
Krypteia prep and TM setting, SSB squat session
Squat Bar x10
Unilateral Incline DB bench 20kg x10
SSB squat 60kg x8
Incline DB bench 25kg x10
SSB squat 80kg x5
Incline DB bench 25kg x10
SSB squat 105kg x5
Incline DB bench 25kg x10
SSB squat 125kg x8
Incline DB row 20kg x10
SSB squat 100kg x8
Incline DB row 20kg x10
SSB squat 100kg x5
Incline DB row 20kg x10
SSB squats 100kg x5
Incline DB row 20kg x10
Done in 28 mins inc warmup circuit
Estimated 1RM is 158kg, my last 5/3/1 cycle I was doing 149kg for 7 but that gives me something achievable to strive for
Pullaparts x100
Hanging leg raises 2x12
Back extensions 2x12
Finished off with the now infamous @TrainForPain arms routine, 3 sets of Biceps. No preacher machine so used bench at a slight incline, 12.5kg DB’s x8 each exercise with 25kg EZ bar for 6 reps narrow grip. What a pump.
Nice not to be spending my entire time blowing out my arse doing swings. Having said that neglecting any serious squats meant I’m pretty weak at the moment and the same can be said for direct arm work.
Nice work on the KB challenge!
I like the biceps piece, because it’s a quick hit you crazy performance training guys can throw in anywhere without messing up your week.
Thanks
Definitely feel like after doing that challenge my upper body has lost some size which any self respecting lifter would want to remedy…
I’m sure you’re primed for growth though - you’ll take care of it quickly
Krypteia prep and TM setting, Swiss Bar Bench session
KB Snatch 3x3 (each arm) 20kg
Hanging Leg Raises 1x12
Goblet Squat 16kg x10
Swiss Bar Bench bar x10
Goblet Squat 24kg x10
Swiss Bar Bench 45kg x8
Goblet Squat 24kg x10
Swiss Bar Bench 55kg x5
Goblet Squat 24kg x10
Swiss Bar Bench 70kg x5
Goblet Squat 28kg x10
Swiss Bar Bench TM Test set 82.5kg x7 - estimated 1rm 102kg
SLDL (with shrug at top) 20kg x10
Swiss Bar Bench 65kg x5x3
SLDL 25kg x10x3
Face Pull x140
@TrainForPain Tricep workout using Band Pushdown 5x12 with close grip pressups going down to knees at point of full ROM failure. My bi’s sore AF this morning.
Great!
Arms still sore AF.
Did a HIIT running/sprints session this morning for first time in ages. Knocked some sprints out between 20-45 seconds long, didn’t keep count of how many but was about 20 minutes work excluding warmup.
Krypteia prep and TM setting, Trap bar deadlift session
KB circuit x1
Trap bar deadlift bar x10
Pull-ups x6
Trap bar deadlift 77kg x5
Chins x6
Trap bar deadlift 97kg x5
Kneeling KB 1 arm press 16kg x10
Trap bar deadlift 127kg x5
Kneeling KB 1 arm press 16kg x10
Trap bar deadlift 157kg x5
Kneeling KB 1 arm press 16kg x10
TM Test set Trap bar deadlift 177kg x6 estimated 1RM is 212kg
Kneeling KB 1 arm press 16kg x10
Trap bar deadlift 137kg x5x3
Donkey calf raises 20kg x20x3
X2 rounds
Med ball Vups 8kg x10
KB swings 24kg x15
Hanging leg raises x10
Clean and press 20kg x5 (each side)
Underhand pullaparts x100
Quite achy today all over felt quite lethargic but got the work done. Still got a bit of a hangover from the KB swing challenge hence the pull-ups and chins going to shit
Krypteia prep and TM setting, Incline Bench Press session
BB Incline Press 1rm test set 82.5kg x7, estimated 1rm is 102kg
Volume sets - 60kg x5x4
SLDL with shrug at top 25kg - 5x10
Goblet Squats 28kg KB - 5x10
3D band pullaparts x160
All done in around 30 mins
Plate overhead raise 10kg 2x15
1arm band pushdown 2x15
Band curls 2x15
25 min weighted vest walk
Incline bench is same 1rm as Swiss bar bench which I think is probably coincidental. Pretty sore all over today which is probably due to subjecting my body to different demands this week then I’ve been used to for the past couple of months.
Weight still sitting around 210lbs, find it bizarre that I’m not losing as my deficit is increasing. However I feel and think I look leaner over the past couple of weeks but could do with start taking some pictures so it’s not as subjective.
Going to start on the Krypteia next week despite going on holiday this time next week. My rationale is that I’ll get a tough week done next week and the week I come back will be a less intense week. Going for TM’s of 80% on the upper body lifts and 85% on lower. Lower body lifts I have had historically much heavier TM’s in the past so think that the progression on these lifts will be a lot quicker and easier. Excited to get started on this template and back onto 5/3/1.
Goals for next week are:
Complete all 4 lifting sessions
Do 2 hard conditioning sessions
Do 2 easy conditioning sessions
Conditioning day
Incline sprints x8
20 minute walk
5/3/1 Krypteia Week 1 3s Week, Session 1
SSB Squats:
94kg x5
108kg x5
121kg x5
FSL 94kg 5x5
DB Unilateral Incline Press 27.5kg 5x10
DB Chest Supported Row 22.5kg 5x10
Main work done in about 30 mins
Finished with
Back Extensions 2x12
Hanging Leg Raises 2x10
Train for pain biceps routine x3 rounds
20 minutes weighted vest walk
Although I have a medicine ball and room to do jumps in my garden to do these in my warmup would make a massive noise and piss my mrs and neighbours off. Going to do some plyometrics or KB circuit warmups instead. Lower body will be:
KB Snatch 2x3
KB Swings 2x10
Good to be back in the 5/3/1 groove. Session wasn’t taxing conditioning wise but having come off the back of KB swing challenge I wouldn’t expect it to be.
5/3/1 Krypteia Week 1 3s Week, Session 2
Swiss Bar Bench
57kg x5
65kg x5
73kg x5
FSL 57kg 5x5
Goblet Squat 32.5kg 5x10
DB SLDL (shrug at top of rep) 27.5kg 5x10
Face Pull x165
Main work done in 29:50
Train4pain Triceps routine x4 sets
25 min weighted vest walk
Biggest time thief so far in the sessions has been adjusting the DB’s taking or adding plates and tightening up the collars. Reckon I could get work done closer to 25 minutes without the faff.
Conditioning day
X10 hill sprints
Followed by 2 mile walk
Got a second workout in around lunchtime, had a few minutes spare and mrs and kids were out
X3 rounds
X20 KB swings 24kg bell
X15 med ball slams
X10 burpees
X5 press-ups
Done in about 7 mins
It’s my eldest daughters birthday, a teenager in name now not just in attitude. Off to a Chinese buffet later to celebrate
This made me laugh—we’ve crossed just one of those thresholds with my daughter so far, but really it’s only a matter of time…
Happy birthday to your eldest daughter!
I’m hoping to emigrate once it gets our turn for this.
I think my stomach just skipped a beat.
@SvenG thanks, she started morphing into a hormonal monster about 2 years ago. Not helped by having access to a phone and social media way too young but that’s one of the many ways me and my ex differ
@dagill2 real excited for this, quality is pretty good and only ate 3 meals today to ensure I have plenty of room.
As someone who’s surviving on bird like calories, now you’re just rubbing it in.