J4GGA2's Log: Becoming More Athletic

Training Training Logs
1184

Thursday 28th of March
Krypteia: P1 W4 DL

TM: 110kg

Warm-Up:

  • Agile 8 2.0
  • A1: Face Pulls: 35 x 2 x 15
  • A2: Med Ball Underhand Vertical Toss: 4 x 2 x 5

Main Work: DL

  • 45 x 5 off blocks, DOH
  • 55 x 5 off blocks
  • 65 x 5
  • 77.5 x 5 Hook grip, belt on
  • 87.5 x 5
  • 100 x 5
  • 77.5 x 5 x 5 DOH, belt on

Main Work: Krypteia Assistance

  • Chins: 3 x 10
  • CS DB Rows: 25’s x 3 x 12
  • Weighted Dips: +5 x 5 x 12 PR

Time: 32 minutes

Slow, that’s okay though

BPU’s / DB Concentration ER’s

  • light orange x 3 x 25 / 2 x 3 x 10

Notes:

  • I think of all the results I’ve had on this program so far, I’m happiest with my progress on dips (struggling without load to do 5x10 at start) and goblet squats (struggling with 40x5x10)
3 Likes
1185

Kudos on the dips PR

1 Like
1186

Sunday 31st of March
Krypteia: P1 W5 Bench

TM: 65kg

Warm-Up:

  • Agile 8 2.0
  • A1: Hands Elevated Plyo Push-Ups: 2 x 5
  • A2: Face Pulls: 35 x 2 x 15

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

Main Work: Krypteia Assistance

  • DB RDL + Shrug: 35’s x 6 x 10 PR
  • Goblet Squat: 50 x 5 x 10

Time for main Work: 30 minutes

4 x 25 BPU’s

Not sure if I’m stronger or just getting better at pushing myself

2 Likes
1187

They are the same thing

3 Likes
1188

Makes sense :joy:

1 Like
1189

Yes. If you push yourself more, You can display more strength. E.g not being hyped for a lift or being able to get a lift because your were hyped

2 Likes
1190

Monday 1st of April
Krypteia: P1 W5 C1 - Squat

TM: 85kg

Warm-Up:

  • Agile 8 2.0
  • A1: Box Jumps: 2 x 5 @ higher than last week
  • A2: Face pulls: 35 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 easy easy easy easy

Main Work: Krypteia Assistance

  • Dips: +10kg x 4 x 10, bw x 10 more upright
  • Chins (Various Grips): 4 x 10, very cheaty on set 4
  • CS DB Rows: 25’s x 2 x 10

Figured out how to do dips properly on the last set. Could have done more, but would not have been blessed to handle the 10kg added weight. At least now I can feel my triceps

Time: Sub 36 minutes

4 x 25 BPUs

2 Likes
1191

Tuesday 2nd of April
Krypteia: P1 W6 C1 - Press

TM: 40kg

Warm-Up:

  • Agile 8 2.0
  • A1: Med Ball Vertical Throw: 4 x 2 x 5
  • A2: Face Pulls: 37.5 x 2 x 15

Press:

  • 20 x 2 x 5
  • 25 x 5 belt on
  • 30 x 5
  • 35 x 3+2 didn’t brace properly
  • 37.5 x 5
  • 30 x 5 x 5

I was worried about Press TM being too high going into phase 2, since those last 2 FSL sets were a solid RPE 9.5. Good thing press is getting dropped anyways.

Krypteia Assistance

  • DB RDL + Shrug: 35’s x 6 x 10
  • Goblet Squat: 50 x 5 x 10

Time: 33 minutes

4 x 25 BPU’s

Wednesday 3rd of April
Krypteia: Easy Conditioning

20kg weight vest walk on treadmill

2 miles in 30 minutes

3 Likes
1192

With your dips are you trying to do them more for triceps or chest? There was a good article on t-nation about body positioning for either method.

1193

Triceps. Until now I’ve been doing them with too much forward lean because I couldn’t figure out how to cue myself to keep my body upright. Turns out “head up” works really well for me. In the past I would look down at the floor directly beneath me because balance and coordinating the movement were big issues.

1194

Thursday 4th of April
Krypteia: P1 W6 C1 - DL

TM: 110kg

Warm-Up:

  • Agile 8 2.0
  • A1: Med Ball Underhand Vertical Toss: 4 x 2 x 5
  • A2: Face Pulls: 37.5 x 2 x 15

DL:

  • 45 x 5 DOH
  • 55 x 5
  • 65 x 5
  • 82.5 x 5 hook grip
  • 92.5 x 5 belt on
  • 110 x 5
  • 82.5 x 5 x 5 DOH

Started taking these off blocks on recommendation from an ExPhys as I tend to get some butt wink. I’m cool with that, getting stronger off blocks is still getting stronger

Krypteia Assistance:

  • Chins: bodyweight x 2 x 10
  • Chins (band assist): med band x 2 x 10
  • CS DB Rows: 20’s x 2 x 15
  • Dips: bodyweight x 15, 10, 10, 10, 15

Time: 40 minutes

4 x 25 BPU’s

1 Like
1195

Can someone DM me? I need help

1196

I’m not familiar with the term DM… So if I can help, I’m not aware :slight_smile:

1197

Friday 5th of April
Clock-In Workout: Bench

TM: 65kg

Partied last night, did not have the energy nor the tenacity to commit to a Krypteia workout. Instead, did BBB FSL at 1’s week percentages

Warm-Up

  • Rusin Chest warm up
  • A1: Face Pull: 37.5 x 2 x 15
  • A2: Hand-Elevated Plyo Push-Up: 2 x 5

Bench:

  • 25 x 5
  • 32.5 x 5
  • 40 x 5
  • 50 x 5
  • 55 x 5
  • 62.5 x 5

BBB: Bench / SA DB Rows to Low Chest

  • 50 x 5 x 10 / 20’s x 5 x 12

100 BPU’s

1 Like
1198

Oi graduate and hook us up with some TRT already.

How’s school treating you mate?

1 Like
1199

PM’s in the forum have been disabled for some time due to past incidents.

If your issue is lifting related, perhaps you can try to find a coach if you’re not comfortable discussing in the forum.

If it’s a personal / mental health issue, I’m not sure how well equipped people here are to help, but would suggest you contact a local therapist / counselor or maybe call a hotline for people in distress.

1 Like
1200

Men should never, ever use this word. You pull with perfect form. What the fuck does your ExPhys know about strength training?

1201

0.5 semesters down, 19.5 to go

Yeah pretty good, first round of midsems done and I’m on 7s so far. Feels good

1 Like
1202

Ahh my bad

Yeah I was mostly looking to find someone to talk to about a personal issue, but it’s mostly okay now.

DM stands for “direct message”, so basically texting or messaging privately

Cheers for checking in guys

1 Like
1203

I’d rather type out “I get butt wink” than “I’m prone to posterior pelvic tilt and loss of pelvic control during deep hip flexion”

1- My form is okay, mostly coz I lift piss light weight
2- Probably more than me. It’s not like a Bachelor’s in Exercise Science and Master’s in Exercise Physiology are useless. I may know more programming (v. unlikely) but I guarantee he knows a hell of a lot more than I do about biomechanics and injury prevention