Did nothing today. I might do squats and bench on Friday. I’m going to struggle to do the conditioning portion of my next template because I’m in the “Jack Shit” mode. I’ll be fatting again tomorrow so I might go eat a snack before bed.
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You mean “fasting” not fatting?
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Yeah, but I like to call it fatting because it’s being done as a result of having unwanted fat. 
It works better with intermittent fatting.
@flappinit , I have the program so I know what you’re doing. The assistance on bench days could be awful. Are you using two DBs or holding one in the front rack position on that first one?
I tried doing one of the workouts as a trial last year and it was brutal. I butchered it for my own needs and think I was doing a circuit of RFESS (do one leg per round), bench and DB rows.
I guess I don’t understand if the assistance is meant to be 10 reps with like 70% (the usual starting point) or if it’s lighter and meant to be lower intensity (in terms of load) with a conditioning aspect.
It’s meant to be done with the heaviest DB’s you can stand while finishing in under the time limit. It’s one of the few programs that he allows you to use the assistance to dictate the intensity, hence the low TM. I’m holding one in the front rack position on the first one - I went with an 80# DB to start, and then an 85# the next workout. I also do them with my heels on a 10# bumper plate, going absolutely ass to grass with 100% knee flexion. With the second one, I started with 65’s and then did 75’s next time.
Jim said that for people with like a 200# squat he was still using an 85# DB or something for the first assistance. Basically - the heaviest you can handle.
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I was hoping you wouldn’t say that. 
I absolutely hate that exercise - probably because it highlights a lot of weaknesses real quick.
Sounds a bit like Beefcake and I hadn’t realized that. I’ve always viewed 5/3/1 templates as if the main work was all out. I guess I got fixated on the original. That’s what slows me down when I try to pick a program. I’m thinking it’s OG on the main stuff plus the brutal assistance/supplementals.
I’ve written out three cycles of Athlete the Lower/BB the Upper and I’m set to start next week. I might steal the Krypteia stuff for my assistance work. They’re similar enough that it’ll work.
I think beefcake highlights the supplemental. So Beefcake has you working your ass off to do the main lift at a heavy weight for 5x10, but like almost every other template, he just says “Dips x 50” or “Face Pulls x 100” - those total-rep numbers where he leaves it up to you do do 5x10, 10x5, 25x2 or whatever you want - THOSE are the exercises he’s using to drive intensity in Krypteia. This week I did bar x 5, then 135 x 5, then 225 x 5, then 275 x 5, and then began my work at 315 x 5, and did 365 x 5 and 405 x 5. Then, I did 315 for 5x5. The 315/365/405x5 was the main work, the 315 for 5x5 was the supplemental work, and the assistance - normally done as “50 dips” or “50 pullups” or “100 face pulls” - was alternating exercises 1 and 2 for 10 reps in between every set of main and supplemental work, warm-ups included.
4.16.21 Deload
Giant Set
BENCH
120 x 10
150 x 5
180 x 5
210 x 3
230 x 2
250 x 1
270 x 1
AIRDYNE
20 sec after every set of bench
REAR DELT FLY
Red band x 20 x 2
45 x 10 x 5 sets
Time: 15:30 something
SQUAT
120 x 5
170 x 5
210 x 3
230 x 2
250 x 1
270 x 1
280 x 1
290 x 1
HANG POWER CLEAN
185 x 2
215 x 2
235 x 1
245 x 1
255 x 1
265 x 1 Absolutely awful. Pretty sure my forearms were vertical on the catch.
with
SMITH CRUNCH
85 x 12 x 4
As usual, I feel like absolute garbage during a deload. Maybe that’s the point… or maybe I haven’t figured it out. I’m starting my next cycle Sunday and I’ll super set and giant set what I can. I’m going to shoot for two conditioning sessions a week so I’m going to have to suck it up and just do the darn thing. I’ll probably try to do it on leg day since I’ve dropped my leg training volume to balance running.
On a nutritional note, I did the 5:2 thing with two days of “fasting” (I get two 400 cal meals for the day) again this week. Moving forward, I think I’m just going to do one day of fasting from dinner to dinner. The key will be controlling myself at the post-fast-dinner.
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4.17.21
I did it; I did cardio!
ELLIPTICAL
20 min interval and I forgot to look at the display when I was done. I was already moving to this:
AIRDYNE TABATA
8 rounds of 20 on, 10 off. 1.3 miles
I don’t wear my watch to bed so I’m guessing this is based off my mornings? This week captures my lowest resting HR ever so I wanted to share. I may not be a cardio queen but I’m healthy (I think).
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4.18.21 C6 W1 D1 - OHP
First day of Bodybuild the Upper / Athlete the Lower template. The program calls for conditioning every day but that’s not happening. I’m aiming for two days a week.
Giant Set
OHP
30 x 10
80 x 5
90 x 5
105 x 5
115 x 5
AIRDYNE
20 sec every round
AB WHEEL
10 reps every round
Super Set
OHP
90 x 10 x 5 sets
CABLE ROW
150 xx10 x 5 sets
Super Set
INCLINE
150 x 10, 9, 7
DB REV FLY
25 x 12 x 3 sets
Guns
CABLE REV PRESS DOWN
90 x 15F/10B/10T
90 x 10/10/10
AXLE CURL
70 x 10F/10T/10B
70 x 7/7/7
Time: 54 minutes and that’s with no warm up. I took a little extra time because I convinced both of my kids to join me. They were all over the place - riding the elliptical, squatting, band rows, push ups, planks, chin ups, and my daughter voluntarily did burpees (minus the push up part). I think the time of this session is fine. I can go a little faster and get it close to 45 minutes.
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Loving your kids enthusiasm! 
Well doing sets with 90% of your best power clean seems like a weird deload to me lol
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It was only 10 lbs over my TM. I was trying the deload where you just work up to your TM but I kind of turned it into a fatigued 1RM test. One of the deload options is a TM test where you’re supposed to be able to do your TM for five reps. No chance of that after five cycles. I’m happy to be back at cycle two weights.
Took my daughter to running practice. Can’t waste an hour at a track.
Being at this kids’ running practice makes me feel pretty pathetic. There were 12 year olds running 1.5 miles at a sub 7 pace while I nearly died doing it for one lap.
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May want to edit that screen shot, gives your full name on the app!
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That first giant set it just missing the antagonist movement in the same plane and your doing Brian Alsruhe style giant sets!
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I was going to say something similar.
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Thanks. Forgot to crop that one.
I know I’m not doing much on the bike but I kind of like doing that. It feels better than just sitting there. Unfortunately, I have to rest on the BBB sets so there’s no avoiding it.
Well, today was awesome - two workouts including the one with the kiddos. I’m going to fast for the next 22ish hours. I just ate dinner (1800 hrs) and it’ll take an hour or two to digest the food so I can’t officially say I’m fasting yet.
And dinner was a 9ish oz ribeye steak (post cooking weight) and a 1/3 lb cheeseburger. I will never be accused of under-eating but I also don’t keep it 100% clean.
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Dinner of champions.
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When a qtr pound just isnt enough !
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My burgers start at 1/3 lb and get bigger from there! 
I actually bought a kitchen item that forms the patties. I set the depth at 1/4, 1/3, or 1/2 lb and it makes them perfectly. No more burgers that are thick in the middle and thin on the edges.
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