Might have to give them another go but I’m not sold on them so far.
Easy conditioning today + Daily Work
1 leg Glute Raises x40 each Leg
Back Extensions x50
Pullaparts x200
30 mins walk with 20kg weighted vest + 20kg rucksack, this gave me trapache!
5/3/1 Krypteia Week 7, 5/3/1 Week, Session 3
SSB Squats:
94kg x5
108kg x5
121kg x5
FSL 94kg 5x10
DB Unilateral Incline Bench 30kg 5x12 - last 2 sets rest pause to get 12 reps on weaker side
DB Chest supported Row 30kg 5x10
Pullaparts about 150
All work including warmup done in 46 mins
This was the toughest session of the week, quads were burning up by set 5 and not sure how I managed to see it out but I did with decent speed and form. Can feel the soreness already.
Gap workout
Viking press
Bar x20
20kg x10
30kg x10
40kg x10
55kg 1x5
Accessory circuit x3 rounds continuous
Pull-ups x10
Unilateral Side lateral raises 9kg x15 each side
Neck harness raises with banded extensions 10kg x15
Trap pullaparts x20
Back extensions x15
Palloff press x20 each side
Planned a bit more but the kids had other ideas. Think the Viking press will be the answer to my overhead pressing question. Took a bit of time farting around creating some space and working out the practicalities. For some reason I didn’t think about utilising one my squat stands to remove the need to clean the attachment which was a right bastard but will remedy that next go round as it didn’t occur to me to do it until I’d finished.
5/3/1 Krypteia Week 8, 5’s Week, Session 1
Trap Bar Deadlift
117kg x5
135kg x5
153kg x5
FSL 117kg 5x10
Weighted Chins 7.5kg 5x10
KB 1 arm Press 24kg 5x10
Pullaparts about 100 ish
Done in 37 mins
A child disturbed session again which created some friction with “her indoors”.
Due to family events and work travelling last couple of days have not been great nutrition wise
Conditioning Day
KB Swings 28kg x21
DB Thrusters 14kg x15
Pullups x9
x3 rounds done in 09:11
Followed by
KB suitcase Deadlifts 20kg x10 each side
Pallof Press x15 each side
Neck side Extensions x15 each side
HLR x10
Pullaparts x25
x3 rounds done in about 10 mins but not pushing it
1 mile 40kg weighted walk
5/3/1 Krypteia Week 8, 5’s Week, Session 2
Swiss Bar Bench:
53kg x5
61kg x5
69kg x5
FSL 53kg 5x10
DB SLDL (Shrug at top) 40kg 5x10
DB Goblet Squat 47.5kg 4x10, 1x12
Pullaparts x200
All done in 35 mins, followed by:
Train4pain triceps routine x4 rounds
BB Curls 7.5kg a side x50 reps
Conditioning
Went out for weighted vest walk, got about 5 mins out the house and had to turn back as one of the kids was up.
Had a spare 15 mins in between meetings this morning:
KB Complex Double Handed 20kg bells
Suitcase Deadlifts x8
Cleans x8
Front Squats x8
Push Press x8
Swings x8
Row x8
x3 rounds
Pullaparts x150
40kg Standing Calf Raises x50
1 leg Glute Bridge x25 each leg
5/3/1 Krypteia Week 8, 5’s Week, Session 3
Warmup
HLR 1x10
KB Snatch 2x3 20kg (each arm)
BW Squats and Rotator Cuff Work
SSB Squats:
87kg x5
101kg x5
117kg x5
FSL 87kg 5x10
Unilateral DB Incline Press 32.5kg - 5x10, last set was rest pause on weaker side but went pretty well. Not gone this heavy for reps on my right side since doing my rotator cuff
DB Chest Supported Row 30kg - 12,11,11,10,10
Face Pull x105
Neck Harness Raises 12.5kg - 3x12
All work done in 47 mins including warmup.
This high rep SSB work! Finding it a real gasser with no real rest time with the accessory work.
WFH today so might do some pipe work a bit later
Accessory workout
Viking press:
Bar x20
25kg x10
35kg x5
45kg 3x5
55kg 1x5
Setup much better this week using a squat stand to hold the BB in place. Bit of shoulder ache so not pushing it, just accumulating some volume.
Back extensions x15 BW, 10kg 3x12
Pullaparts x100
Unilateral side raises x50 drop sets, strip back 11.5kg,9kg,6.5kg
Trap band pullaparts x50
Unilateral skullcrusher x50 drop sets, strip back
14kg,11.5kg,9kg,6.5kg
Train 4 pain biceps increase to 14kg DB’s x3 rounds
Circuit:
Suitcase deadlift 24kg x8 each side
Suitcase overhead carry 20kg each side x10m
KB front squats x10
Pallof press x10 each side
X25 BW standing calf raises
X2
Conditioning yesterday
2 miles with 40kg vest and rucksack
1 mile with 20kg weighted vest
5/3/1 Krypteia Week 9, 5/3/1 Week, Session 1
Warmup:
HLR 1x10
Swing into High Pull 2x6
Rotator Cuff work
Trap Bar Deadlift:
135kg x5
153kg x5
171kg x5
FSL 135kg 5x10
Weighted Chins 7.5kg - 5x10
KB 1 arm Press 24kg - 5x11
Pullaparts x120
All main work done inside of 44 mins.
This ruined me, was absolutely determined to use true FSL weights for all the supplemental work this cycle (and the next) and pulling a true FSL weight for 50 reps was a grind for sure.
Circuit:
HLR x10
Pullaparts x25
Back extensions x10
Palloff press x15
Pushdowns x20
X3 plus 25 pullaparts additional
Tabata front squats x7 per round double 20kg bells
25 mins weighted vest walk
5/3/1 Krypteia Week 9, 5/3/1 Week, Session 2
Warmup:
Rotator Cuff Work
HLR 1x10
KB Deadlift 20kg 1x10
KB Chest Press 20kg 1x15
Swiss Bar Bench
61kg x5
69kg x5
77kg x5
FSL 61kg 5x10
DB SLDL (shrug at top) 40kg - 2x10, 3x11
DB Goblet Squats 47.5kg - 1x10,3x11,1x12
Face Pulls x165
All work done inside of 45 mins including warmup
Followed by Train4Pain Biceps x2 rounds
I’m really starting to hate SLDL’s but you have to take your medicine. Absolutely drenched in sweat as managed to keep the work pretty consistent with explosive reps and little rest
So I do SL deadlifts for my physio and I do them slowly balancing (not leaning on anything) for 8 reps but I don’t use any weight, there you are repping with a 40kg DB! Jesus wept!
Conditioning Session
Fancied an EMOM for some reason, went on to google and found a suitable one.
“Evil EMOM” for 14 minutes
Odd minutes - 14kg DB Thursters x10
Even Minutes - 24kg KB Swings x20
First couple of rounds were ok but got steadily more challenging.
Followed by:
Pullaparts x100
Pallof Press x50 each side
HLR x40
1 mile recovery walk
Every time I do I wish I wasn’t.
5/3/1 Krypteia Week 9, 5/3/1 Week, Session 3
Warmup:
HLR 1x10
Lying Leg Curls 3x15
KB Snatch 20kg 2x3 each side
SSB Squats:
101kg x5
114kg x5
128kg x5
FSL 101kg 5x10
DB Incline Press 32.5kg 5x11, last 2 sets required rest/pause on weaker side
DB Chest Supported Row 30kg 5x11
Pullaparts x150
All work inside 51 mins, main work around 40
Took me a while to get going this morning hence the longer warmup.
Squats not feeling great, may need to consider more warmup sets to get flowing. Conversely the incline press was an increase on 4 reps in total from last week, getting stronger on my right hand side week by week.
Next week will be running 7th week protocol for x5 on all TM’s to assess readiness to increase. As per Krypteia protocol I’ve not increased TM’s over the past cycles and this is the first opportunity to do so.
7th week protocol, TM x5 - Trap Bar Deadlift
Trap Bar Deadlift:
126kg x5
144kg x5
162kg x5
181kg ™ x5
Accessory:
Close grip Bench 60kg, 50 reps - 15, 15, 20 (last set rest pause)
1 arm KB row 32kg, 50 reps - 3x12, 1x14
Core circuit - HLR/pallof press - 12,14
Was a strange change not to be sweating profusely. TM went up easy enough, could have got 2/3 more reps comfortably.
7th week protocol, TM x5 - Swiss Bar Bench
Swiss Bar Bench
57kg x5
65kg x5
73kg x5
82kg x5
Weighted Chins:
BW x6
10kg x8
15kg 2x8
20kg x6
BW x14
Flat DB Unilateral Press 30kg - 3x12
SSB Hatfield Split Squat 40kg - 3x10
Pullaparts x160
Neck Harness Raises 10kg 3x15
My left elbow is still aching when doing chins and OHP for some reason, banged it playing rugby a few weeks ago but not going away. Other than that, got a bit bored doing the accessory work. Yesterday went for a gentle run, did about 2.7 miles in 27 mins before the kids were up
Conditioning/Active Recovery
Recovery circuit:
1 leg glute bridge x10 each leg
Zombie squats x15
Pullaparts x20
Press-ups x10
Banded good mornings x10
X3 continuous
Followed by 30 mile weighted vest walk
7th Week Protocol, TM x5 SSB Squat
SSB squat:
94kg x5
108kg x5
121kg x5
135kg x5
Banded Press-ups, 50 reps - 14, 14, 14, 8
KB 1 leg RDL, 50 reps - 12, 12, 12, 14
Underhand pullaparts - 100
Swiss Bar Row 65kg - 3x12
Couple of extra warmup squats sets did the trick however I’m still finding the first rep of each set a bit of a grind then gets better. Not sure how I can sort this. Was a bit concerned about the squat TM but in the end I think there was another couple of reps in the tank. Next template I’ll look at doing squats twice a week as I find the more I do them the better I perform.
7th Week Protocol
Starting to build some volume and familiarity with new movements for next template:
BB Deadlift from Blocks:
70kg x5
90kg x5
110kg x5
130kg x5
Viking Press
30kg x5
40kg x5
50kg x5
60kg x5
Accessory:
Pullups - 35 reps
Face Pull x100
Train4Pain Triceps x4 rounds
Train4 Pain Biceps x3 rounds
Core Circuit
Pallof Press x15 each side
Plank Banded Row x10 each side
HLR x10
x2 rounds
Bit of soreness with the press but nothing too excessive