Haha! Yeah, actually I sometimes feel that the frequency was a little lacking for me. Currently being able to do DB work twice a week per “body part” has made my upper body look bigger than when I had access to a gym. But my legs now are…let’s just say I’ll really pass as a gym bro now
I wouldn’t put too much weight on my progress on this 2 day plan. I’m currently not checking many/any of the recovery boxes at this time, which is why the 2-day likely fits best at this time. I’m currently working nights (12-8am) for the next two weeks, and depending on weather, my hours could increase significantly. My diet is getting better as of recent, but still far from optimal. I have recently been following a 4-day per week plan, but only working out 2 days per week, so figured I should probably just jump on a program designed for this frequency.
I’m hoping that this is the case!
After my night shift, I ended up being on hold for over an hour with my car insurance company, and then over an hour with my internet provider. I snuck in a few hours of sleep until my assistant woke me up (she forgot I was working nights; remind me to fire her…JK). I wanted to get in a workout but wasn’t feeling like a heavy deadlift session was ideal, so I just hit some accessory work.
12/07/2020
SUPERSET
BB Curls
45 x 25
45 x 25
45 x 25
45 x 25
Triceps Rope Pressdown
50 x 15
50 x 15
50 x 15
50 x 15
SUPERSET
Incline DB Curls - offset grip to increase supination difficulty
25 x 8
25 x 8
25 x 8
CG Floor Press
225 x 6
225 x 6
225 x 6 + 4 (10s rest then additional 4 reps)
GIANT SET
Rear Laterals - chest on incline bench + hang&swings
15 x 10
15 x 10
15 x 10
Ab Wheel
10
10
10
Hanging Leg Raises
6
6
6
I’m just catching up… congratulations!
My two are two years apart and it’s terrific… which is easy for me to say because I traveled when they were babies.
They are definitely buddies now though.
Thanks @TrainForPain! He is at such a great age right now, a joy to be around.
12/10/2020
5/3/1 2-Day
Deadlift
225 x 5
315 x 5
365 x 3
405 x 3
455 x 3
515 x 5
OHP
95 x 5
115 x 5
135 x 3
165 x 3
185 x 3
210 x 4
That’s awesome! I know I sound corny, but every age has it’s own thing. I’m glad you’re having fun while you’re in it - I think it’s easy to get overwhelmed and then regret missed time
@TrainForPain, absolutely. I’m looking forward to the following stages, but also not wanting them to come too quickly!
12/15/2020
5/3/1 2-Day
SSB Squat
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
455 x 3
Good effort for these 3 reps. Third wasn’t grindy, but it was pretty slow. I had to work pretty hard for that rep. I think I’m going to stick with the SSB for a bit. My shoulders will thank me, and it will provide a bit of a different stimulus than a regular squat.
Bench
135 x 10
185 x 5
225 x 3
250 x 5
280 x 3
315 x 5
I was thinking 3 reps going into this set, so I was happy to get 5 at this weight.
Do you remember how you performed the first time you stepped in a gym? I’m sure you benched because we all did. If so, how’d you do?
I remember going into the weight room the summer before freshman year. We all struggled to bench 65 on the Incline. We were so shaky. We also used the Incline because the benches were taken and we apparently didn’t notice the difference.
I bet you had a different experience.
I can’t remember the weights that I hit the very first time I stepped into the weight room, but I was fortunate to have a good lifting coach right from day 1 of my lifting “career” (Grade 9).
By the end of grade 9 I had a powerlifting total (except DL was performed with a trap bar) of 725lbs (IIRC) weighing in at a whopping ~130lbs.
I also remember our high school football coach making 95lbs be the minimum bench you were required to have to play (more of just a scare tactic than anything, as there were a few who couldn’t do it and remained on the team).
I also recall a couple guys in grade 10 who were born/raised on a farm and just stepped into the weight room with their base strength and out benched a bunch of us football guys who thought we were strong because we worked out for the entire previous year. Humbled.
I left high school with a PR bench of 285lbs (IIRC) and powerlifting total over 1150lbs, and managed to squeak out a bench rep of 315lbs during my time at University.
Thanks for making me take a little trip down memory lane. (Take all the above numbers as approximate 
).
Were you a late bloomer or have you built all your strength our of stubbornness and grit?
You just seem like a natural lifter. It’s nuts to see you hitting these numbers without much training (by most standards). I know you’ve settled in to a routine now but it takes me like six months to hit past numbers after a break.
I started high school at a whopping 5’2" and 120lbs. Throughout high school I gained 2" and 20lbs per year. I gained strength fairly consistently through high school putting on approximately 100lbs to my powerlifting total per year.
I have not had any big “bloomer” years where I put on a ton of mass or strength, just kind of picking away at a small PR here and there.
I definitely can’t complain or cry bad genetics or anything. I’m “big boned” I guess you could say with a dense/athletic body structure. Even with breaking my foot, building my house, moving, having a child, etc., I haven’t really taken any breaks from training. Training has fallen to the back burner, and decreased to 2-days a week for awhile, but I have been maintaining relatively well at this frequency using various programs.
Plus, Dad-Strength is real.
Damn good lifting genes. lol
Shhhh keep it a secret
If only it were that easy!
Oops! Cat is out of the bag now!
12/18/2020
5/3/1 2-Day W3D2
Deadlift
225 x 5
315 x 5
365 x 3
430 x 5
495 x 3
545 x 6 - Rep PR
Lost my rhythm on these and fought to keep the bar balanced through the set. I also had a couple questionable burps during the set that threatened to reveal the flavour of my protein shake.
OHP
95 x 5
115 x 5
185 x 5
205 x 3
225 x 4
GIANT SET
DB Row 100lb DB
12
12
12
Back Extension w/ 25lb plate
12
12
12
Dips w/ 25lb plate
12
12
12
I had a good debate with myself on workout vs nap during my son’s nap time. Fortunately, the workout won and ended up being a good one.
Ah this is why it was RPE4 
Well, I wrapped up the 3-week cycle of the 2-day per week program. It was exactly what I needed. For those only able to put in two days per week at the gym, this is a good bang-for-the-buck program.
On a separate note, our province is going into a lockdown beginning December 26. I have switched my shifts to nights for the next 6 weeks to help look after our little man during the day as he will not be going to daycare for at least the next month. It is going to be a tiring next 6 weeks!
I’m not sure where I am going to slip training into my schedule just yet, but I’m thinking more frequent, shorter workouts may be better for me than trying to fit in 2 x 1.25hr workouts. The Krypteia program is grabbing my attention at the moment, as they are very dense, quick workouts.
I ran Krypteia for just over 3 weeks back in January 2019 before I started working out with my coach following a Conjugate style programming. I think I’m going to start it up again and just use the same TMs that I used back then (I’m not thrilled about this fact, but it is what it is).
Training Maxes: (85%)
Squat: 475lbs
Bench: 305lbs
Deadlift: 565lbs
OHP: 205lbs
Part 1 (Preparatory Phase)
Part 1 Cycle 1 (3weeks)
Part 1 Cycle 2 (3weeks)
7th Week Protocol
Part 2 (Leader)
Part 2 Cycle 1 (3weeks)
Part 2 Cycle 2 (3weeks)
7th Week Protocol
Part 3 (Anchor)
Part 3 Cycle 1 (3weeks)
Rinse and repeat Part 2 and Part 3.
Krypteia C1W1D1
OHP
45 x 10
95 x 5
125 x 5
145 x 5
165 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Done in between each OHP set:
DB Squat 80lbs x 10
DB RDL with Shrug 60lbs x 10
Banded Facepulls 100 rep finisher
Big lower back pump with those RDLs. I was pretty exhausted after this one. Supersetting is going to kick the sh*t out of me for a bit until my conditioning improves.
Time: 40mins.
12/25/2020
Krypteia W1D2
Squat
135 x 5
225 x 5
285 x 5
335 x 5
385 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Superset above work with the following (alternating):
DB Incline Bench
60lbs x 10
T-Bar Rows
90 x 10
Time: 44mins
12/28/2020
Krypteia W1D3
Bench
135 x 5
185 x 5
215 x 5
245 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
I smashed my elbow off the counter yesterday, and it is still quite sore today. The pressing wasn’t very comfortable, but I got it in.
Superset (alternating) with the following:
DB Goblet Squats
80 x 10
DB SLDL with Shrug
60 x 10
Oh man, lower back pump was intense. Was not easy getting myself straightened out after putting those DBs down after the SLDLs.
Time: 29mins
Chunky Littlesleeper checking in!
Weighing in at a whopping 225.2lbs, hoping to make some good progress during this year’s T-ransformation Challenge. @Chris_Colucci, here we go again.
I intend to take some measurements at some point today for reference.
My wife and I will be ordering in some food tonight (current debate is pizza or pad Thai), and then tomorrow the games begin.
Current plan is to be more consistent with my workouts (3-4x per week), add in some NEPA or a few bouts on the AirDyne each week. I’ll be cutting out the obvious crap that has found it’s way into my diet for the last several months. I may even start counting calories gasp.
Sleep is another factor that I’m going to try to get control of. I’m working nights for the next 6 weeks, and possibly long hours depending on the weather. This may actually be the most difficult part of this cut.
A couple other diet strategies that I like to mix in are the 5/2 diet for lifters and a modified Velocity diet type thing (basically replacing a couple of meals a day with protein shakes). Diet simplicity is directly correlated with my ability to follow it with any consistency.
Anywho, here are my before photos.
