J4GGA2's Log: Becoming More Athletic

Training Training Logs
1143

Sunday 3rd of March
Krypteia: P1W1 Squat

TM: 85kg

Set the TM really low coz:
1- squatting high bar
2- I want to be be more explosive

Warm-Up:

  • A1: GHD Rev. Hypers: bodyweight x 4 x 25
  • A2: GHR’s: bodyweight x 4 x 25
  • A3: Crunches: bodyweight x 4 x 25
  • B1: Box Jumps: 61cm x 5 x 3
  • B2: Face Pulls: 25 x 4 x 25

Time: 25 minutes

Main Work: Squat

  • 35 x 5
  • 42.5 x 5
  • 50 x 5
  • 55 x 5 belt on
  • 62.5 x 5
  • 72.5 x 5
  • 52.5 x 5 x 5

Krypteia Assistance:

  • NG Chins: 2 x 10
  • CS DB Rows: 20’s x 3 x 12, 1 x 15
  • Dips: Bodyweight x 4 x 12

Time: 25 minutes

Warm-Down:

  • 25 BPU’s
  • 30s Hip Flexor Stretch per side
  • 25 BPU’s
  • 30s weighted chest stretch w 3kg dumbbells
  • 25 BPU’s
  • 30s Pigeon Stretch per side
  • 25 BPU’s
  • 30s V-Sit Stretch per position

Time: 8 minutes

Total: 58 minutes

3 Likes
1144

Wednesday 6th of March
Krypteia: P1W2 Press

TM: 40kg

Warm-Up:

  • A1: Seated DB Press: 10’s x 4 x 25
  • A2: CS T-Bar Rows: 15 x 4 x 25
  • A3: Straight Bar Tricep Pushdowns: 25 x 4 x 25
  • B1: Face Pulls: 25 x 5 x 20
  • B2: Med Ball Push Press/Throw: 4 x 5 x 3

26 minutes

Main Work: Press

  • 20 x 3
  • 20 x 5
  • 25 x 5
  • 27.5 x 5
  • 32.5 x 5
  • 35 x 5
  • 27.5 x 5 x 5

Krypteia Assistance:

  • DB RDL + Shrug: 30’s x 6 x 10
  • DB Goblet Squats: 40 x 5 x 10

Smashed. 30 minutes

Warm-Down:

  • 25 BPU’s / Hamstring stretch
  • 25 BPU’s / Pigeon Stretch
  • 25 BPU’s / Hip Flexor Stretch
  • 25 BPU’s / Hip Flexor roll

Dunno how long

Total grind today

3 Likes
1145

Good on you. This is a great template.

1 Like
1146

Thursday 7th of March
Krypteia: P1W2 Deadlift

TM: 110kg

Warm-Up:

  • A1: GHR’s: Bodyweight x 4 x 25
  • A2: GHD Rev. Hypers: Bodyweight x 4 x 25
  • A3: Frog Crunches: Bodyweight x 4 x 25
  • B1: Face Pulls: 20 x 5 x 20
  • B2: Standing Broad Jumps: 5 x 3

Main Work: Deadlifts

  • 45 x 5 off blocks
  • 55 x 5 off blocks
  • 65 x 5
  • 77.5 x 5 belt on
  • 87.5 x 5
  • 100 x 5 harder than usual but not impossible
  • 77.5 x 5 x 5 Beltless

Harder than usual. Krypteia seems to have that effect.

Krypteia Assistance:

  • Pull-Ups: 2 x 10 bodyweight, 2 x 10 light band assist, 2x10 slightly heavier band assist
  • Dips: 5 x 10

Warm-Down

  • 4 x 25 BPU’s / lower body stretching and SMR

Thinking through it, I’m unsure about using Wenning Warm-Ups for Krypteia, but I have 4.5 more weeks of phase 1 to adapt to the volume. Things should be okay

1 Like
1147

Saturday 9th of March
Krypteia: P1W2 Bench

TM: 65kg

Warm-Up:

  • A1: Straight Bar Triceps Pushdowns: 25 x 4 x 25
  • A2: CS T-Bar Rows: 15 x 4 x 25
  • A3: NG Low Incline DB Press: 10’s x 4 x 25
  • B1: Hand-Elevated Plyo Push-Ups: 5 x 2
  • B2: Face Pulls: 20 x 5 x 20

Main Work: Bench

  • 25 x 5
  • 32.5 x 5
  • 40 x 5
  • 45 x 5
  • 52.5 x 5
  • 57.5 x 5
  • 45 x 5 x 5

Form felt great

Krypteia Assistance:

  • DB RDL + Shrugs: 30’s 6 x 10
  • DB Goblet Squat: 40 x 5 x 10

I nearly threw up after I finished

Warm-Down

  • 3 x 25 BPU’s
  • Stretching

Wenning warm ups are definitely too intense, especially once BBB supplemental starts. Just going to use a standard mobility warm up

1 Like
1148

Sunday 10th of March
Krypteia: P1W2 Squat*

TM: 85kg

Favourite day of the week, but I was absolutely cooked by the time I got to the gym. Oh well

Warm-Up:

  • Limber 11
  • A1: SVJ: 2 x 5
  • A2: Face Pulls: 30 x 2 x 15

Main Work: Squat

  • 35 x 5
  • 42.5 x 5
  • 50 x 5
  • 60 x 5 belt on
  • 67.5 x 5
  • 77.5 x 5
  • 60 x 5 x 5

Krypteia Assistance:

  • Chins (Various Grips): bodyweight x 4 x 10
  • CS DB Rows: 20’s x 2 x 12
  • Dips: bodyweight x 15, 15, 15, 10, 15

Warm-Up + Main Work: 41 minutes

Speedy

Warm-Down:

  • 25 BPU’s / Quad SMR
  • 25 BPU’s / Hip Flexor Stretch
  • 25 BPU’s / Elevated Pigeon Stretch
  • 25 BPU’s / Hang from bar (strapped)
1149

IMG_20190307_233928
IMG_20190307_2339284096×2048 3.16 MB

Current shape. TMI?

I don’t think I’ve looked this not-fat (can’t bring myself to say lean) and what I think to be muscular before.

Krypteia is great, but fuck is it a lot of work. The FSL sets are a mental battle and my appetite is through the roof.

5 Likes
1150

Hey man, didn’t see you changed the log title :slight_smile:
Krypteia is a great template, and a lot of work.
Jim says this probably is his best program so far.

2 Likes
1151

Wednesday 13th of March
Krypteia: W3 P1 Press

Warm-Up:

  • Limber 11
  • A1: 4x2x5 Medicine Ball Push Press/Throw
  • A2: 30x2x15 Face Pulls

Main Work: Press

  • 20 x 3
  • 20 x 5
  • 25 x 5
  • 30 x 5
  • 35 x 5 belt on
  • 37.5 x 5
  • 30 x 5 x 5

Krypteia Assistance:

  • DB RDL + Shrug: 30’s x 6 x 12
  • DB Goblet Squats: 40’s x 5 x 12

22 minutes

That was stupidly hard. I wholeheartedly believe this is the toughest day of the program. The goblet squats and press both put tension on the front delts, which makes light Press weights far tougher than they usually are

1 Like
1152

Sunday 17th of March
Krypteia: Bench and Squat

Missed my bench workout yesterday, so did a weird version of Krypteia today.

Warm-Up:

  • Agile 8 2.0
  • A1: Overhead Backwards Med Ball Toss: 6x2x5
  • A2: Face Pulls: 30x2x25

Joe DeFranco did a podcast a while back with his recommendation for an updated, full-body Agile 8. Not bad.

Main Work: Squat / Bench Superset:

  • 35x5 / 25x5
  • 42.5x5 / 32.5x5
  • 50x5 / 40x5
  • 65x5 / 50x5
  • 72.5x5 / 55x5
  • 80x5 / 62.5x5
  • 65x5x5 / 50x5x5

Krypteia Assistance: (still as alternating superset format - Squat / Bench / Krypteia)

  • Chins: 2x10
  • CS DB Rows: 20’s x 4 x 10
  • DB RDL + Shrug: 30’s x 5 x 10

All of that done in 55 minutes. Super proud of that but fuck this hurt

4x25 BPU’s

3 Likes
1153

That was a stupidly hard looking session.
Well done, and in less than an hour :slight_smile:

1 Like
1154

Cheers Mort, appreciate all the positivity from you :slight_smile:

1155

Non-training

Some of you guys may know I’m pretty into music composition (classical and jazz ensembles mostly). Just thought someone here might want to listen to some stuff I’ve written. Any feedback/comments would be greatly appreciated!

@strongmanbrett you might be interested since [I think] you listen to classical.

https://drive.google.com/open?id=1HtJrQwywVCGEdYtHKf1lLz7HUa8hcUvQ
This is my most recent work. I began writing it overseas in India. Most of the second section (believe it or not) was based on music I heard at and around my grandmother’s funeral.

https://drive.google.com/open?id=19hHH4LT67aQwlCs5oRT6P95l9QgiTWOx
This is a recitative and aria I wrote for assessment last year. Unfortunately, thanks to the Midi, the lyrics are just ooh’s and aah’s. The idea is a man is mourning the loss of his spouse to illness, and considers suicide (tad dark, oops)

https://drive.google.com/open?id=1TcrPfjGOCWRD3fWCJJ4-mB9iAvtX2dor
The last one is a Big Band chart I wrote as tribute to my time learning music at high school

3 Likes
1156

Hi mate, how’s it going? This is a long log…so I haven’t read it all - whats your verdict on 5/3/1 overall? I’ve just started (1 session in)

How far into med school are you?

1 Like
1157

If you stick to it, 531 is golden. You’ve got enough variations for a lifetime. However, if you’re like me and pretty ADD, sometimes all the possible variations can be paralysing. @liftangryordie500 is a much better guy to talk to. He’s been 531ing through just about some of the worst conditions possible.

In terms of Med School, I’m in my first year of Bachelor of Physiotherapy (Hons.) (4 year degree), after which I’ve been accepted to enter med school for an MD (another 4 years). The log title came about because I set a personal goal to be “the most jacked guy in medical school” once I start.

1 Like
1158

5/3/1 is a good program, I set some lifetime PRs while a parasite was eating away at my intestinal lining. :+1:t3: Can’t go wrong with it, just stick to the program and don’t be an idiot. You’ll go far.

1159

“Don’t be an idiot, you’ll go far”

Advice that works on many levels through life.

2 Likes
1160

Wednesday 20th of March
Krypteia: P2W1 Press

TM: 40kg

Warm-Up:

  • Agile 8 2.0
  • A1: Med Ball Push Press/Throw: 4kg x 2 x 5
  • A2: Face Pull: 32.5 x 2 x 15

Main Work: Press

  • 20 x 3
  • 20 x 5
  • 25 x 5
  • 27.5 x 5
  • 30 x 5
  • 35 x 5
  • 27.5 x 5 x 5

Krypteia Assistance:

  • DB RDL + Shrug: 32.5’s x 5 x 10, 9+1 (grip failed) PR
  • DB Goblet Squat: 45 x 5 x 10 PR

Didn’t time it, but definitely under the 45 minute goal

4 x 25 BPU’s

Nice.

3 Likes
1161

How’s the Krypteia treating you this far?
Pr’s on the supplemental lifts. Starting to push these a bit.
Is the phase three where you ditch the press and go for 5x10 on FSL?

1162

Love it, mostly because it’s practical. I’m keen for Phase 2 where it drops to three days a week, even getting in four days per week is a bit tough. The training effect from it is great too

Yeah man felt good. Although to be honest I’ve been pushing the lifts since the start (semi illegally). I think the war thanks to lower percentages

Not yet, on Cycle 2 of phase 1

1 Like