BB Floor Press FSL 66kg 5x5
Superset with prescribed 1 arm rows 37.5kg - 5x10 (each arm)
Circuit
FFE SSB Split Squat 60kg x10 (each leg)
Flat DB Bench 32.5kg x8
DB Hammer Curls 11.5kg x15 (5 sec eccentric on right arm only)
x3 rounds
So that’s a wrap on Rhodes Krypteia, was tempted to run another cycle but given I’ve had further rehab exercises added I just don’t have time to do it all. I’ve enjoyed this template, possibly more than OG Krypteia as I’ve always liked the 5s Pro and supplemental volume split across different days.
Plan for the rest of this week is a TM test/deload week. I’m going to test my TM’s this week and have added weight so they will be:
Floor Press - 90kg
Squat - 150kg
I think I’m going to play with the deadlift again and see if a narrower stance works for that as well and if my bicep is healed enough to cope with heavier loads.
Plan for after that is going to be not dissimilar to what I’ve just been doing, EOD lifting with a main lift followed by FSL supplemental on secondary lift. Going to fit in the accessory lifts around the main and supplemental lift to give myself time to get all my rehab work done. Physio has added in a couple of stability exercises for me to do 4 times per week, do feel I’m getting a bit stronger but the infraspinatus has been quite painful again the last week and a half or so.
20 mins of rehab work interspersed with KB Swings and core work followed by 20 mins steady pace on the bike, fasted. Not what I’d planned but better than nothing.
Accessory
DB Bench 30kg - 3x10
Prescribed 1 arm row 30kg - 3x12 (each arm)
BW Back Ext - 3x15
Had increased the TM by 3kg for next cycle, no problem hitting the 5. Despite the narrow stance my back was still protesting, need to work on it but the physio said it could be related to the mattress. Doing some easy accessory work this week to make it a deload week of sorts.
Using narrower stance than I’ve been squatting with toes pointing slightly out. Mechanics felt very different but from a pain point of view it very much worked. Only way is up from a numbers perspective but the 150 went up for a very solid 5. Singles were also pretty comfortable.
First time I’ve ever done reverse grip bench, felt pretty good and went up easy. I’m gonna ditch the floor press as I don’t think it working on weaknesses in my shoulder. Going to play around with the reverse grip bench and close grip bench as I think they should be the right variations taking my injury into consideration and should also work better on my weak points with that injury in mind.
I also slept in a different bed last night, whilst my back was stiff this morning it was not as bad or anywhere near as painful. Also going to start using my massage gun nightly to try and get past this issue.
Today - Template with no name, 5’s week, workout 1
BB Squat
98kg x5
113kg x5
128kg x5
BB Reverse Grip Bench 70kg - 5x5
BB Good Mornings 75kg - 6,8,9,8
DB Kroc Row 35kg x18 (each arm)
Overhead Plate Raise 20kg - 15,16
Various rehab exercises
Did a weigh in this morning, 218.4lbs which is 4lbs up from 2024. I was glutinous over the festive period but have been very diet and training compliant so would’ve expected this to be closer to baseline. Going to weigh in again at the end of the week and if still not where I want it to be I will look to start tracking calories/macros again. Having said that I did feel quite bloated this morning having had a bit of dairy yesterday. I’ll post some food on the log as well @QuadQueen if you could be so kind to see if there’s anything missing/should be taken out
Waking - Black Coffee
Train fasted
Post workout - Creatine 5g
Meal 1
x2 slices of wholemeal toast with reduced fat butter
x2 large eggs, 75-100ml egg whites
60g smoked salmon
Mango
Snack
Apple
Black Coffee
Meal 2
Precooked chicken breast in mango coating (sugar content is about 2-3g)
Sauerkraut
Meal 6
Will be left over beef brisket with some kind of sauce, white rice and 1 square of dark chocolate. Will include some left over veg or salad with no dressing
Supplements:
Forskolin
Multivitamin
Vitamin D
Omega Fish Oil
Apple cider vinegar
Magnesium
Everything looks pretty good! If the weight isn’t budging maybe decrease the fruit. Also, be mindful of sauces (on the brisket) these are often high in sugar and/or fat. Keep logging here and update your progress and I’ll keep reviewing!
Yesterday
Easy Conditioning - 4 mile run, steady state
Food:
Meal one
Black Coffee, pint of water
1.5 scoops of whey
1 banana
Meal two
225g of lactose free Greek yogurt
1 scoop protein blend
mixed berries
teaspoon peanut butter
40g oats
sprinkle of cinnamon and ginger
Snack - Apple and black coffee
Meal 3
Gymkitchen meal, similar macros to one logged day before
Meal 4
x2 chicken leg quarters, fat and skin stripped
Meal 5
Lean beef meatballs cooked in chopped tomatoes and mushrooms
Side salad with low fat mayo
1 medium sized baked potato, little sprinkle of cheese
x1.5 square of dark chocolate
Supplements
Creatine
omega 3 fish oil
multivitamin
vitamin d
forskolin
magnesium
apple cider vinegar
Today - Template with no name, 5’s week, workout 2
Close Grip Bench TM Setting
Worked up to 85kg for a solid 5
EMOM Alternating between
Min 1 - x12 Trap Bar Deadlifts 77kg
Min 2 x10 calories on bike
Min 3 x1 round of Cindy
Done for 18 mins
Followed by 20 min weighted vest walk, fasted.
Not sure if that was hard or medium conditioning one things for sure it definitely wasn’t easy.
Food for yesterday
Meal 1
x2 slices of wholemeal toast with reduced fat butter
x2 large eggs, 75-100ml egg whites
60g smoked salmon
Meal 2
x1 chicken quarter, skin and fat stripped off
Meal 3
Steak medallion with side salad and sauerkraut, low fat mayo
Meal 4
Chilli made with lean beef mince
White rice
Sauerkraut
Dark Chocolate
Apple in between meals.
It’s my middle daughter and step sons birthday today. She’s turned 11, him 21. Her birthday is always a little bit mixed emotions given her illness but she is going to be spoiled today for sure.
Meal 5
Lamb kebab (homemade) with lean lamb mince, pitta and salad
Also grazed on a bit of party junk food and one cupcake, decided to have the protein shake about an hour before eating to try and stunt my appetite which seemed to have worked
Also weighed in yesterday at just over 215lbs so 3lb drop from start of the week which probably backs up what I was feeling around the bloat.
Infraspinatus also seems a lot better this week although staying on top of all the rehab work is proving a challenge but it seems to be working
An easy place to cut something here is that honey. It’s just sugar, not healthy sugar, but just sugar. Taking that out frees up about 70 calories that could be spent on some extra fruit or something else with more nutritional benefits.
And here:
Where are your veggies?
I bet you’re regretting calling me into the room - huh? lol
Accessory
DB Kroc Row 35kg x23 (each side)
BB Good Mornings 80kg - 7, 8, 7, 7
Overhead plate raises 20kg - 16, 17, 15
Followed by rehab work and 10 mins on the bike, fasted.
Narrow stance on squats continues to be relatively pain free, same with the reverse grip bench. There is a bit of a lag on my right side in locking out but not as bad as conventional grip. Think I’m also now to heaviest I’ve ever lifted on good mornings.
Accessory
DB Side Lateral Raise 9kg - 3x15
Bent over BB Row 90kg - 8,9,8,9 (first time going reasonably heavy with no pain for months)
1 leg split squat John Meadows style 24kg - 12,14,14,15 (each leg)
Shoulder rehab, fasted.
