DB Goblet Squat 37.5kg 5x10
DB SLDL (shrug at top) 32.5kg 5x10
Train for Pain Triceps x4 rounds
Banded Neck side extensions x50
Band Face pull xloads
.5 mile walk
Owe some ABC’s from today so will pay that back tomorrow. Got some soreness in my quads after yesterday’s “fun” which became obvious during the goblet squats. In a weird way I quite like soreness in my quads (not the debilitating doms) I always feel like that equates to growth.
My subconscious decided to fuck me this morning, had it in my mind to do fairly easy session with 5mins of ABC’s then a 3 mile weighted vest walk. For some reason I decided to do something different, I think my internal conversation went a bit like this:
Me: Deadlifts tomorrow, last week wasn’t as easy at it shouldn’t be. Missed ABC’s yesterday just do them and go for a walk.
Stupid me: That 32kg bell ain’t seen any action since you bought it
Me: Yeah maybe I could do a couple of rounds of KB Deadlifts and some bodyweight stuff. nothing stupid
Stupid me: You’ve put pasta bolognaise in your bag for breakfast at work, think you need to earn it. Do something Pwn inspired with Heavy-Med-Light swings
Me: Yeah ok
Stupid me: Fuck it, do your ABC’s interspersed in that as well
Me: Sounds horrific, what about recovery for tomorrow’s session
Stupid me: It’ll be ok, just eat a bit more today
Did the following x3 rounds
32kg bell x20 swings
x1 ABC Complex
24kg bell x20 swings
x2 ABC Complex
20kg bell x20 swings
x3 ABC Complex
Done in about 19 mins, this included a min and a half in between rounds 2&3 to walk round the garden and pull my head out my arse. I can honestly say this is probably the worst thing I’ve ever concocted myself. Was a bit disappointed with the time but pleased with myself I got through this as the temptation was strong to knock it on the head after round 2. Finished off with another 20 32kg swings just to knock the overall swings done up to 200 and went for a mile long walk
Chins 5x10
Kneeling 1 arm KB Press 20kg 5x10
Donkey Calf Raises 100 reps
Pullaparts 5x20
All of the above done in 41mins
Finished with Tabata Front Squats x6 reps each round, double 20kgs
Much better with deads this week, didn’t feel heavy today at any point and flowed a lot better. Chins went well and again didn’t really feel testing at any point, will add 5kg to next week, finger is a little swollen between the chins and yesterdays 200 swings.
DB SLDL (shrug at top of rep) 32.5kg 5x10
DB Goblet Squat 37.5kg 5x10
Face Pull x150 reps
Neck Harness Raises 12.5kg 4x12/superset with banded neck extensions 4x12
All above work done in 35 mins (inc warmup)
Started to do some arms stuff but honestly couldn’t be arsed, not out of fatigue but general apathy so called it a day.
Done plenty of work this week and although it wasn’t planned I’ve ended up squatting one way or another every day this week. Will keep this up for a while just to see what happens.
End of the 1st Krypteia cycle, as per Jim’s instructions TM’s to remain the same for next cycle with aiming for more reps across the accessory work.
Weight wise I’m more or less where I was before I went away, considering knocking the calorie tracking and weighing in on the head. I’m eating well and in a deficit but as in 5/3/1 Forever Jim mentions not living or dying on scale weight and measurements, ultimately I want to smash this program which I’m doing so far and think I might just let the process take care of itself.
5/3/1 Krypteia Week 4, 3s Week, Session 1
As per instructions, TMs remain the same with more work going into accessory work.
Warmup - KB snatches 3x3
SSB Squats
94kg x5
108kg x5
121kg x5
FSL 94kg 5x5
Unilateral DB incline bench 27.5kg 5x12
Chest supported DB row 25kg 5x12
Pullaparts - plenty swapped between grips, stopped counting these now just doing 10-12 sets of 10+ reps
All work done in 37 mins
Then did train4pain biceps routine for 3 rounds. Increased the weight on Ez bar curls and kept reps the same, really felt an insane pump.
Finished with HLR 3x10 and back extensions 3x12, had planned for some tabata front squats but my back has been really tight the last few days so focused on some rehab work instead.
Decided to stop calorie counting and regularly weighing myself. Scale weight is not coming down as quickly and regularly as I want despite knowing I’m in a deficit and getting plenty of good quality work. I’m going to just trust myself and let the process take care of itself for the rest of the template and see where I am at the end of it.
Also it looks like I’m going to be able to get a game of rugby in on Saturday as a one off which I’m looking forward to.
Conditioning+Daily work
Pullaparts 6x20
Hip thrusts 4x15
Reverse hypers 3x10
ABC complex 5 mins =17
30 min weighted vest walk
Complexes up by 3 rounds from last time however when I did it last it was post workout where I was fresh this morning. It is 5 minutes of hell however.
Weighted Chins 5kg - 5x10
KB 1 arm Kneeling Press 20kg - 4x12
BB Curls 5kg a side 4x12
Pullaparts - loads
All above done within 40mins. Finished with 10mins walk.
I had committed to doing a finisher of either ABC’s or Tabata Front Squats, however I’m constantly moving and very little to no rest between work sets so heart rate is pretty high and getting a conditioning benefit that way. I also missed the last accessory press set as I was getting some soreness in my right shoulder, don’t want to jeopardise future pressing given I’ve only recently recovered from a rotator cuff injury.
The game I was supposed to be playing in on Saturday has been cancelled, I’ve been asked to play in the first team which I’m reluctant to do. It’s been nearly a year since I’ve played at that level and over a year since I’ve done any rugby training, think I’ll probably say no to be honest as I don’t think I’ll be able to do the kinds of things on a pitch I know I’ve been capable of doing.
DB SLDL (shrug at top) 35kg 5x11
3D Pullapart xloads
FSL 57kg incline bench 34 reps Malcolm X done in 03:12
Monument to non existence 34th birthday edition
24kg bell x34 swings
34kg per side SSB squat x34 (88kg)
20kg bell x34 swings
BB deadlift 34kg per side x34 (88kg)
32kg bell x34 swings
Done in about 16 mins
Followed by gentle recovery walk
As you can see today I turn 34, as such I wanted to have a themed workout as a present. Was a good bit of graft to start the day, made the mistake of not warming up on squats so the first reps were difficult, as much as it was tempting to jack it in after about 6 reps I kept going. These types of workouts add mental as well as physical toughness and fortitude.
Daily work
Back extensions x30
HLR x20
Glute bridge x50
Pullaparts x50
20 minute weighted vest walk
Not done the suitcase deadlifts before today, saw them on a Kettlebell account I follow on twitter and think it’s slightly akin to unilateral trap bar deadlifts. Will definitely be using them for conditioning in the future.
Also saw a picture of myself from a holiday in 2019 yesterday. Man I was fucking massive and not in a good way. I’d share it if it was my picture but was on someone’s Facebook which I don’t have an account for. As much as I miss the arm size I don’t miss the fat face and gut size, and when it was taken id actually started losing weight and had dropped about a stone! I was thinking yesterday I’m easily in a better shape, stronger and better conditioned that at least 95% of men my age. Bit of an inditement on society in general but it occurred to me how rare it is to see a man in his 30’s without a paunch in this country.
I had to rein it in a bit as I wanted to go for more reps and rounds. I’ve found KB conditioning is much easier to recover from and wanted something to get the blood flowing a bit as my legs are a little tired from yesterdays effort
Game day
Got a bit of a dicking, didn’t have much chance to get carries in. For some reason my club is struggling with availability and getting people training. Didn’t particularly enjoy it if I’m being honest but good to see people. Given it’s a light week squats very much a possibility tomorrow morning.
Unilateral DB Incline press 30kg 5x10
DB Chest supported row 27.5kg 5x10
Done in 34 mins
Finished with Tabata Front Squats double 20kg, hit 7 reps each round. Last round I had to dig deep but it’s an extra rep per round from last time.
Was in a bit of pain this morning but that’s to be expected. Wouldn’t have been able to squat without wearing Chuck Taylors as my foot/ankle is swollen. Also got a niggle on one of my elbows so missed out doing arm training. Happy with how it went today, squats felt good. Unilateral press work also moving well
After a very disturbed nights sleep thanks to thunder and vividly violent dreams in which I was being pursued by norse gods of old I woke up stiffer and sorer than I had on Sunday. Decided to get some easy bodyweight conditioning in:
1 leg Glute Bridge x50 each leg
Zombie Squats x100
Pressups x50
Standing Calf raises x100
Pullaparts x100
Back Extensions x50
Followed by 20 mins walk in new weighted vest. Really pleased with the purchase, it’s a 20kg Gravity one and fits really nicely. Looking forward to using it from now on.
Goblet Squat 42.5kg 5x12
DB SLDL (shrug at top) 35kg 5x11
Face Pulls x150ish
BB Curls 7.5kg a side - 50 reps
Unilateral Band Pushdown - 50 reps each side
