This got split into half. First 25 mins got all the strength work plus warmup sets and chins done then got called in with one of the kids being up. Second session got volume and press and finished with some triceps work. My youngest came in to keep me company for last set of deads and press which given she was imitating the movements and making grunting noises was making me laugh!
DB SLDL (Shrug at top of rep) 40kg 5x12
DB Goblet Squat 40kg 5x12
Pullaparts about 150
All done in 32 mins.
Had to get a rush on this morning, my daughters going through a tough time at the moment and not sleeping well so ended up going back in after first set and bombed the rest out inside of 30 mins hence the lighter DB for goblets as I didn’t want to lose time changing the weights.
Mrs also told me she’s seen the same car cruising round our cul-de-sac aimlessly and thinks it could be someone eyeing up the brand-new car on the drive as we had a spate of car jackings by us a while back. Could lead to an interesting confrontation when I go out for a weighted vest walk, am going to move me vest and rucksack into the house as I don’t want to lose them should it come to it.
Unilateral DB Incline Press 32.5kg - 3x11,2x12* - last set rest/pause on weaker side
DB Chest Supported Row 30kg - 5x11
Face Pull x125
Done in 42 mins I think
Another tough session with high heart rate, was conscious a couple of the volume squat reps weren’t great which was down to fatigue.
Had a few days away with the family booked last minute and got back last night. Did no training whatsoever. Amazing what a few days of eating and drinking with no training does to my body, felt and looked like a right fatty. Given it’s a Tuesday didn’t want to jump back into the program and I might have a game Saturday.
Congrats on that! Hope it was enjoyable for you all.
This happens to me, too, and it STILL catches me off-guard.
I’m sure you know this—the reminder is probably more for me than for you—but: With the proper base state established, I’ve finally learned it goes almost as quickly as it comes.
Keep up the good work, mate. I’ll be interested to hear your thoughts on Krypteia when the time comes.
Same for me too, I’m on day 3 of my holiday and three days of eating a lot more carbs and lots of cider and wine make me bloated and feel rotund.
I went swimming on Saturday and thought I looked awesome. I went today and thought I looked like someone on one of those bulking photos who has deliberately put on some fat.
I’m thinking I might follow your two week super cut when I get back.
The mini-cut is gonna be a regular thing for me. 2 weeks every 2 months or 4 weeks every 4 months (depending on how I feel/look). You can be super aggressive with it without losing muscle, you know it’s gonna end soon which makes it easier to adhere to, it gives your mind a rest from eating so much and perhaps most importantly, it resensitizes your body to be anabolic once you return to the bulk (so they say).
It’s also a nice little break to reflect on and analyze your programming before going forward into the next couple of blocks.
Yesterday got a 3 mile stead state run in, about 09:15 a mile and no issues at that speed.
Today:
SSB squats SSL 105kg 5x5
Swiss bar row 65kg 50 reps - 10,14,15,11
Face pull x50
Planned on getting Viking press plus accessories in but my daughter was up early again, off work today so may try getting a follow up session in but got a few things to do today as well as taking the girls pumpkin picking.
Given that this now seems to be her morning routine I’m rethinking my next block of programming. There’s the programs I want to run and the programs I’ve got time for. Planning to finish the next 5 weeks of Krypteia as momma didn’t raise no quitter and then see if her routine is still waking early. If it is or necessity forces me to change programmes I’m thinking of going Widowmaker circuit template and doing one exercise PR set and alternate for a widowmaker I.E squats PR set followed by bench widowmaker. This will tick the box of wanting to get more frequency of each lift it.
Think I remember seeing @SvenG do something like this but splitting it into 2 sessions per day?
I’ve run Widowmakers in several different ways, but I’m not sure I’ve tried that particular setup. I have done an extra WM set (and sometimes 2 extras) on an off-day; e.g., the programmed 5/3/1 squat PR set & WM on a Monday morning, then another squat WM set (or sets) on a Wednesday afternoon.
That setup means you sometimes run the programmed WM for one lift in the morning and the extra WM(s) for another lift in the afternoon, but I survived alright.
Either way, Widowmakers are their own kind of magic, so as long as you’re working hard, I’m guessing pretty much any arrangement will work!
Managed that follow up workout:
Viking press
25kg x5
35kg x5
45kg x5
55kg x5
65kg x5
Assistance circuit
1 arm floor KB press 24kg x10 each arm
1 leg RDL 28kg x10 each leg
DB curls 14kg x10
Banded lateral raise x10 each side
Face pull x20
X2 rounds
5/3/1 Krypteia Week 11, 5s Week, Session 1
Warmup:
HLR 1x10
KB Swings into High Pull 20kg 2x5
Rotator Cuff Work
Trap Bar Deadlift:
121kg x5
140kg x5
158kg x5
Weighted Chins 7.5kg - 4x10, BW 1x12
Then was interrupted and spent about 15 mins sorting my daughter out. Had 10 mins left which left only one option
Trap Bar Deadlift FSL 121kg 50 reps
KB 1 arm press 24kg 50 reps each side
Malcolm X style - done in about 9 mins
All work including warmup done in just over 30 mins.
Did 80 mins of rugby on Saturday, I ache. Personally a busy game for me, played for a new side as my team didn’t have a seconds out. I could have played in the first team on the bench but didn’t fancy it. Got a few good carries in and bit of tackling although I missed a couple but defensive work has never been my strong suit, always been more of a ball carrier and rucker. Been asked to go back which I will almost certainly do.
Today’s session was tough due to lack of recovery and poor nights sleep, pretty pleased I got it done and had to push it on the Malcolm X work.
The thing with Krypteia is that it encourages you to reduce the faffing around. I think prior to running this I wouldn’t have got this volume of work done in the time it’s taken me. The press workouts are also a lot easier and I set the TM at 80%
Easy Conditioning Today:
30 mins AMRAP but at a moderate pace:
Ah jeez, I’m kinda lucky. I have 2-3 spare hours in the mornings and I’m a proper faffer. If a certain couple of guys I get along with are also there, I can spend a long-ass time just doing 4-6 exercises. I’m still adding muscle and getting stronger so it doesn’t seem to affect me. There are times I’m in a rush and surprised at how quickly I can get it done but since I don’t go out much anymore, I can often get a little social in there.
Follow up session:
SSB FSL Widowmaker 91kg x20
DB Kroc Row 30kg x25 each arm
Continuous Circuit x50 reps each exercise:
DB Unilateral Side Lateral Raise 11.25kg (each side)
DB Unilateral Skullcrusher 11.25kg (each side)
BB Curls 10kg a side
BW Back Extensions