Played for manor park in Nuneaton, were midlands 4 I think from memory. Not played for about 6 or so years now.
What about you?
I know Manor Park, I actually had a game in their 2s or 3s about 11 years ago against a Leicester based team. I used to play with a lad called Fitzy when I was at handsworth who went to play there. I also played for Walsall and Aldridge
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I know Fitzy, played with him for quite a few years. Small world it seems!
Will have to get a gym session in if we are around the same area 
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Yeah that’s crazy. Not seen him for years, I played against Manor Park in the cup last season in my last game before I retired but he wasn’t playing. Let me know if you’re ever over Walsall way, there’s a couple of decent gyms around here!
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5/3/1 Krypteia week 2, 5s week, session 2
Warm-up - rotator cuff work, 2x10 KB Crush Chest Press
Swiss Bar Bench:
53kg x5
61kg x5
69kg x5
FSL 53kg 5x5
Happy with how these flew up but being that light it would be surprising if it wasn’t good bar speed
DB Goblet Squat 32.5kg 5x10
DB SLDL (shrug at top of rep) 30kg 5x10
Face Pull x150ish
Main work done inside of half an hour including warmup
Train4pain Triceps routine x4
Superset each round with:
x5 Chins
x15 Palloff Press
Weighted vest walk for 20 mins
First time doing chins for a while as the swelling has more or less subsided in my fingers. Felt good and will be doing them as part of Trap Bar supersetting, might not get 5x10 but will go for 50 reps
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Conditioning day
Had only about 20 mins this morning due to one of the kids being up.
X5 rounds
X10 KB deadlifts
X10 KB goblet squats
X10 inverted row
X10 hand release press-ups
Done in about 08:30
Done as a circuit
Star pullaparts 5x10
Back extensions 4x10
Neck banded extensions 4x10
Pullaparts x70
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5/3/1 Krypteia week 2, 5s week, session 3
Warmup
KB snatch 3x3
KB swings 2x10
Trap bar Deadlifts:
117kg x5
135kg x5
153kg x5
FSL 117kg 5x5
Chins = 50 reps managed to get 3x10, first time I’ve done this much volume on chins since before the swing challenge
Kneeling KB 1 arm press 16kg 5x10
Pullaparts x115
Calf’s x100
Work done in 35 mins including warmup
Top set of dead’s were harder than they should have been. Not sure if it’s recovery or grip related, will keep an eye on it.
Had some new toys yesterday, got a second 20kg bell so I can do front squats and ABC complexes. Also got a 32kg bell just because.
Finished off with tabata front squats with both 20kg bells. It was a hideous way to finish a workout tried for 9 reps per round ended up doing 7 after round 3 and failing during round 7, will be more conservative next time
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Hah! They’re hideous all on their own—good on you for using these as a finisher!
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Yeah I figure that I can spare 4 or 5 minutes at the end of every session given I’m getting through the main work at a decent pace. Just help that little bit with the fat loss and conditioning.
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5/3/1 Krypteia week 2, 5s week, session 4
Incline Bench Press:
53kg x5
61kg x5
69kg x5
FSL 53kg 5x5
Goblet Squat 35kg 5x10
DB SLDL (with shrug at top) 5x10
Pullaparts x130
Neck Harness Raises 10kg 4x12
Above work done in about 30mins
Followed by:
DB Unilateral Skullcrusher 12.5kg 3x10
Empty BB Curls x100, 47 unbroken reps in 1st set
ABC Complex 20kg x14 in 5 mins - this sucked
1 mile walk
Felt light headed after getting the main work done, had to go inside to get a banana. Strange, as I’ve had many more taxing sessions done fasted. All this week’s work has been done fasted (bar the sprints) with the last 2 sessions being a bit more taxing. Not sure if I need to start eating prior to training or increase my calories as I’m on a decent sized deficit. ABC’s were horrible, first time using double KB’s so I knew it was going to be a challenge but didn’t appreciate just how hard they would punch.
Post workout meal was leftovers of homemade chicken curry and rice from last night. Yes that means I had curry for breakfast, no I’m not sorry.
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40 min weighted vest walk yesterday
5/3/1 Krypteia week 3, 5/3/1 week, session 1
Warmup - KB snatch 20kg 3x3
SSB Squat:
101kg x5
114kg x5
128kg x5
FSL 101kg 5x5
DB incline press 27.5kg 5x10
DB chest supported row 25kg 5x10
Pullaparts x120
Done in about 35 mins including warmup, would have been quicker but I could feel a bit of a bow in my flooring and had to check it out. As I’m in a shed it’s wood so I’ve ordered some filler and deadlift blocks which should fix then prevent reoccurrence.
Followed by @TrainForPain biceps routine x3 rounds, increasing reps each week and along with doing his triceps routine starting to feel I’m filling out my sleeves a bit more.
@TrainForPain Do you have any advice for correcting size/strength imbalance? Had a rotator cuff injury in my right shoulder last year which led to reduction in overall size on right upper body and strength imbalance on upper body pressing. Currently doing unilateral work for all supplemental pushing work, just wondering if there’s anything else I can be doing?
Finished off with tabata front squats 20kg x6 reps each round, finished all rounds, will do another one with sixes this week then try 7s next week
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I’m glad that biceps add-on is working for you!
One thing I would say is I think some level of imbalance will just be there and it will diminish over time. You not only atrophy after injury/ surgery, you experience some nervous disruption (maybe even loss of function). That all means you just can’t contract the same. As you heal, that improves. In that case, I’d really focus hard on rehab and getting back to complete function; then the muscle would work itself out.
Now for the muscular imbalances, I’ve always felt logic dictated (and CT actually just said the same thing yesterday, so I’m a genius) that you should do unilateral work starting with the stronger side and then match or slightly beat that work with the weaker side.
So take a side raise or whatever. Grab a dumbbell and go to failure (or close) on your good side; say it’s 10 reps. Switch hands and you can only get 7. You rest 10 seconds and can get the last 3 to match. Then, if you want, you can rest 10 more seconds and get another rep or two to try to “catch up”. I wouldn’t start adding sets or anything, but maybe that one extra rep or so.
I also had a minor tear of my right rotator cuff and had/ have a smaller right side. It’s better than it was but it’s noticeable to me.
The main thing I did to make progress was to ensure there was stability in the right side with physio exercises (getting stronger at the end range of motion).
Then make sure on all your compound lifts that you are lifting equally on both sides. I find if I switch off in the lift (lose attention) then I’ll go back to pushing with one side rather than both equally.
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Great point! Something Thib happened to mention this morning is activating that side, without fatiguing, prior to compound lifts.
So maybe wrap a small band around your rack, hold the end position of a scarecrow with just that hand for a few seconds, then roll into your presses. Like @rugby_lifting said, the idea is to force that side to contract similarly.
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I’ve not thought about doing it this way, I read an article on here (think it was Eric Bach) about when performing unilateral exercises to start with weaker side but upon reflection this makes perfect sense. Hope you’re enjoying the seminar, I can relate to what you said about wanting CT to be your best friend, find his YouTube stuff comes across really well. Criminal about how few people (at least in the UK) outside of t nation know about him.
Another great shout, I probably try to grind out that extra rep on occasion where it’s noticeable one side of the bar is behind the other
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Conditioning day
Was going to do hill sprints but thought I’d see if removing them makes a difference to my recovery.
Did the following:
@T3hPwnisher Monument to Non Existence
X15 rounds front SSB squats
X20 low handle deadlifts
X25 SSB back squats
X30 high handle deadlifts
77kg for all, why 77kg? My trap bar is 27kg and bumper plate is 25kg
Done in 06:45
Underhand pullaparts 5x20
Hanging leg raises 2x10
X6 ABC complex
Tried to upload a video but the attachment is too big and I don’t have a YouTube account
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Dude: make one! Haha. It’s worth sharing. Great work! How’d it go? How’d it feel?
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Yeah think I will when I get chance.
I was actually happy with my time, actually thought it would take me longer.
It really puts you in an oxygen deficit starting with front squats and I spent the rest of the workout sucking air.
That being said I think I’ve found the perfect end of week conditioning to do when I get round to running BtM as the best way to get rid of squat doms is more squats. Looking forward to giving the unstable mutation variant a try you did a few weeks ago
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I’m sure it FELT longer too UNTIL you saw that time, haha. I’m always amazed when it’s over and I’m like “that was ONLY 11 minutes?!” My grandpa used to say “If you want to make time slowdown, just hang by your thumbs”
This is THE perfect weekend recap. Wakes the body up and gets it ready for more. Great work dude!
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Love it
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