Strong work hype keep it going
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Thanks for reading! I am coming back slowly, this was the first time doing sets of 10 on the deadlift for a LONG time. Back is feeling fine which is great.
100 pull aparts
Bench
5x55,65,75
2x10xFSL
Got a shoulder pain since last night for some unknown reason. I don’t know if I carried the plates I bought funny or something but decided to cut this short. Should be OK it’s a mild pain, nothing serious
DB squats 6x15x40kg
DB SLDL 5x10x22.5 per hand
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Friday workout
Squat
5x60, 70, 80
5x10xFSL
Push ups 6x10
Db chest supported rows 6x10x22.5kg
Yesterday workout
DL
5x65, 75, 85
5x10x60kg
Pull ups
6x11x2.5kg
DB incline
5x15x20kg
I’m glad I can do sets of 10 on the squat and DL. I will keep the weights the same for the BBB part. I’ll just keep increasing the weights every cycle.
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Bench
Shoulder warm up with rear and lateral raises and presses
5x55, 65, 77.5kg
5x10x57.5kg
Db squats 6x16x40kg
Db sldl 5x15x22.5kg
Squat
100 pull aparts, shoulder warm up with raises and presses
5x65, 75, 85
5x10xFSL
DB incline rows 6x15x25kg
DB incline bench 5x15x20kg
Weight: 83.3kg after the session
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Start of week 3
Deadlift
5x70, 80, 90
5x10x60
No bench available so 5x15 push ups with red band
Pull ups 6x11x2,5kg
My back is feeling OK. Last cycle the 5x90 was harder on my disc, similarly the 5x10 gets better.
In two cycles I should be able to get 5x100 pain free if I stay conservative and just add 5kg per cycle. I’m confident I can keep doing this for a few months and get back slowly.
I have been looking at ROM progression which could be a good shout i.e. pulling from blocks stacked up together and dropping height incrementally each week.
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Bench
Shoulder warm up with raises and presses
5x65, 75, 85
5x10x60
Db squat 6x17x40kg
Db sldl 5x15x22.5kg
Squat
5x70, 80, 90
5x10xFSL
Db incline 5x15x20kg
Chest supported DB rows 6x12x25kg
I’m still working on the home gym. Got the plywood for the platform but still figuring out the best location for it. The big issue is the ceiling height: got pipes, garage door etc. I’ll end up getting a 195cm high rack (ATX 510), only disadvantages I can see are:
-folding my legs for pull ups
-if I ever use reverse bands, tension won’t be as much as with a higher rack
-limited height for standing pin press (again, if I ever use that)
After the rack I need another good bar and I’m good to go!
My back is feeling OK and I can sets of 10 on both squat and deadlift which is reassuring. Steady progression from now on.
Monday Workout
Squat as platform was taken
5x65, 75, 85
5x10x65
Pull ups 6x12x2.5kg
DB Incline 5x15x22.5kg
Bench
5x57, 67, 77
5x10xFSL
DB squat 1x15x40kg
DB SLDL 1x10x20kg back wasn’t feeling it today. Lifted something funny at work and did back extensions and walking lunges instead
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Nice sessions lately Hypem.
How about some pics of the platform in working progress… is that a way to phrase it?
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Thanks Mort I will do this week end, I’m ordering the rack soon and should have it all set up at the end of next month
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Couldn’t really deadlift because because my back but I did the assistance work
Db Incline 5x15x22kg
Db chest supported rows 6x15x22kg
I’ll deload next week if my back is not ok for squatting tomorrow. That’s a shame cause the last 6 to 8 weeks I felt great. I’ll do the assistance work as normal though.
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I went and bought more plywood as I’ll be covering the whole floor with it. It’s easier when everything is level.
I showed my dad a picture of a diy reverse hyper installed on the safety pins of a rack, I think we will try and make one. I tried to do a few reps off of a table and it helped my back a bit. I’ll try to do a few sessions with bands once I have my rack, where you just put some wood across the safety pins.
I ordered bands from eliteftsuk for reverse band squat and deadlift which should help me get back into the swing of things
Plan after Krypeteia over 16 weeks
DL and squat
Kroc’s reverse band program
Bench
Kroc’s bench program
Ohp
5s pro and BBS for two cycles going into 531 with top set rest paused and SSL back off set rest paused.
Assistance will be similar to the periodisation bible template.
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Taking it easy this week for my back, it’s a win as I feel a lot better today
Monday workout
Db Incline 5x12x24kg
Db chest supported rows 6x12x24kg
Today workout
Db flat bench
Worked up to 13x32kg, came out of the groove on the right side for the 14th
Db rows 15x32 each arm
Goblet squat 2x50x20kg
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W2d1
DL
5x70’, 80, 90
5x10x60, tried snatch grip which feels good on my lower back. Then i put some mats and was pulling from a 1 inch block which feels comfortable too
Db rows 6x12x24kg
Db incline 5x12x24kg
@mortdk, here is the platform, there is two layers of 15mm plywood underneath that I covered with carpet. The bit of plywood there is the nicest and is 18mm thick. I ordered the rack that I’ll bolt to it.
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W2D2
Bench
100 pull a parts
5x62.5, 70, 80
5x10xFSL
db squat 6x15x40kg
Db sldl 5x15x20kg per hand
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W2D3
Squat
5x70, 80, 90
5x10xFSL
Pull ups 6x12x2.5kg
Db incline 5x12x25kg
Back is feeling great when squatting which is encouraging. One more week of Krypteia leader. I won’t be going into the anchor as going into PR sets doesn’t make sense yet with my back still recovering. I feel like it has accomplished it’s purpose: slowly getting me back into doing the movements and still training the bench.
I’m getting my squat rack next week so I’ll use the deload to try out reverse band squats/deads and set a TM. For the bench I’ll try to beat a rep PR and for overhead I’ll try a rep max with approx 80% to get a TM