Our little backyard rink. There is enough room for two (one behind this one). We use those concrete forms as boards to keep the puck in play. Good times.
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Strong squats! And that rink is awesome. I bet yall have a lot of fun out there. Great way to get some conditioning too!
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Nice set man. Iāve got a goal now. 
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Hell, my goal is to make 225 look that good.
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Nice Squat Sleepy and awesome rink (had to google translate that word).
I played a bit of ice hockey 5 - 10 years ago. A total beginner at an old age. Great fun.
We played around a bit at a rink when I was kid, but DK wasnāt a real hockey nation at that point.
Now weāre group A yeah. Have some guys playing in NHL too.
Just to put it in contrast: Denmark has fewer hockeyplayers than Canada has hockey referees 
But itās such a great game I love it, really envy you Sleepy.
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Thanks! This year has been a great year for pond hockey. There have been a few years that the ice gets ruined by wet snow that then freezes, but this year it has been warm (+5) then very cold (-20) quickly so it has made for some good ice.
I didnāt lace up once last year, but have already been out 6 or 7 times so far this year.
Haha thanks man, if squats keep going the way they have been, a 600lb squat could be on the menu!
I know some people can really get out of position on the squat and battle it up, but if my squat form doesnāt remain perfect, Iāll likely lose the rep. So even if they look easy, trust me, Iām dying inside.
Lol, well when 4-5 months of your year are filled with snow and ice, you better find something to do to stay active/have fun. 90% of guys I know put skates on not long after they started walking. I was not quite 4 years old when I started my first skating lessons. Iām a strong skater, but Iāve always had bricks for hands.
Similar to football, I could run pretty quick for a little guy, and hit hard, but couldnāt catch a football to save someones life.
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How are you liking the Kryptera program so far?
Lol, Iām the same way man! When I squat 405 Iāve had some people tell me āit looks like nothing is on your backā but trust me I feel all 405 pounds going up and down haha! I think all the front squatting Iāve done really allows me to use my legs and not good morning it at all.
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Iām liking it. There really is nothing special about it, it just sticks to the basics and uses supersets for all the work (or maybe that is what makes it special).
Very similar to your training style, but even less overall work. Iām enjoying getting better at dips and chins, and the band pullaparts/facepulls every session have helped to keep my shoulders healthy, and upper back is feeling pretty good.
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1/29/2019
Krypteia W3D3
Deadlift (conventional)
135 x 5
225 x 5
315 x 5
425 x 5
480 x 5
535 x 5 ā nice top set, felt good.
425 x 5
425 x 5
425 x 5
I only did 3x5 instead of 5x5 FSL. Deadlifts take their toll on me. Hips are just starting to approach 100%, and didnāt want to piss them off by going too overboard here.
Chins and dips +25lbs between sets.
100 band pullaparts to top it off.
Video of top set to follow.
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Turn your volume down, buddy was working on a wooden countertop. Behind that particle board is a woodshop.
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Next 3 weeks of Krypteia will be the exactly the same as this past 3 weeks (no increase in TM). I might ramp up my assistance movements a bit by adding some weight and be more diligent on hitting sub 45mins (Iāve been pretty good, but end up taking my time on the banded pullaparts/facepulls that tends to run a little longer).
Iām also hoping to be back at 100% and complete all 5x5 FSL for squats and deads. Iāve cut a couple workouts short with just 3x5.
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1/31/2019
I was asked to be on the spares list for a pickup hockey league that plays every Wednesday at 4pm (50% colleagues, the rest are friends of colleagues).
Yesterday was the first time I played with them. Wow, legs were protesting against taking the next stride. If I hadnāt already played pond hockey a few times this year, I would have been brutal out there. Luckily half of the gentleman I was playing with/against were much older and more out of shape than I am. There were a handful of youngsters out there who could fly, and seemingly had endless energy. Back in my day, I could have kept up with themā¦
I got lucky on a few plays that made me look better than I felt out there. Chalk it up as a win, and some great cardio.
Oh, and I went out for sushi for lunch, which was of course delicious.
Tonight is Part 1, Cycle 2 Week 1. OHP day.
Back is still feeling a little DOMS from my Tuesday deadlift session.
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I think I need to go back to my basketball leagues. Playing competitively (even rec leagues) pushes me to get in shape. I donāt like sucking and I donāt like sitting out so I donāt have a choice.
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Becoming more athletic is definitely going to be my long term plan, but right now I need to keep my eyes on the prize (which for me, is a 700lb deadlift).
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1/31/2019
Krypteia W4D1
Press
45 x 5
95 x 5
135 x 5
155 x 5
175 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Between sets I alternated 60lb SLDLs with shrugs and 80lb goblet squats.
100 banded facepulls to finish it off.
All done in 29mins, I was not wasting time for this workout.
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Switch that 700 to 440 and I could have said the same.
Last night I skipped my usual side of carbs with dinner and just had ground beef along with carrots and hummus. Ended up waking at a new low for 2019 at 218.6lbs. Felt a little less fat this morning too, which was nice.
Iām going to try and keep the fat loss moving, and see how well I can behave this weekend. Saturday Iām going to a buddyās birthday and Sunday is the Superbowl.
I think Iām going to start implementing the 5/2 diet next week.
I canāt be bothered to count calories for all of my meals for 7 days per week, but I can count cals/measure food for 4 meals per week. Realistically, Iāll count them for the first week and then just mimic the same meals on repeat for my 2 low days per week. It really is the easiest diet ever, you just have to make sure you arenāt over eating on your 5 ānormal eatingā days.
I typically increase carbs on the day of my squat and deadlift sessions, while keeping carbs a little lower on my bench/OHP days. I think I can use this diet to take me down to ~210lbs without having to add any additional cardio. If Iām playing hockey once a week, walking the dog(s) 2-3x per day, and sprinkling in the odd short/light rowing session, Iāll be able to make progress until I reach a respectable level of leanness.
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Thatās a good method Sleepy, I think Iāll do about the same.
Iāve decided to reduce carbs a bit for the next month, and then two or maybe even just one day go low on calories.
Some people can get away with keeping carbs higher and dropping fat, but I seem to do better (energy/performance/fat loss) keeping carbs low and keeping fat steady.
Picking a rest day or two a week to massively slash calories seems to work really well for me (fits my all or nothing type mentality). Also, insulin sensitivity blah blah yadda yadda.
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