Midwest Madness

Training Logs
285

Tuesday
-3 mile walk

2 Likes
286

Wednesday
3 mile walk

Sunday

  • Main: Deadlift 3/5/1
    • 74% (275 lb) x3
    • 80% (295 lb) x3
    • 90% (335 lb) x3
  • Joker Sets:
    • 405 lb x3
    • 435 lb x3
  • Supplemental: DL Pyramid Drop Set:
    • 80% (295 lb) x5
    • 74% (275 lb) x5
  • Main: Press 3/5/1
    • 70% (125 lb) x5
    • 80% (140 lb) x5
    • 90% (160 lb) x18
  • Supplemental: Press Pyramid Drop Set:
    • 90% (160 lb) x8
    • 80% (140 lb) x10
3 Likes
287

Monday (Squat: TM = 365 lb)

  • Warmup: Squat 135lb, 185lb
  • Main: Squat 3/5/1
    • 65% (235 lb) x5
    • 75% (275 lb) x5
    • 85% (310 lb) x5
  • Supplemental: Squat Pyramid Drop Set
    • 75% (275 lb) x5
    • 65% (235 lb) x5
  • DB Pullover: 4x12
    • 1x12 (50lb)
    • 1x12 (60lb)
    • 2x12 (70lb)
  • DB Row: 4x12
    • 1x12 (60lb)
    • 3x12 (70lb)
3 Likes
288

Friday (Bench: TM = 280 lb)

  • Main: Bench 3/5/1
    • 65% (185 lb) x5
    • 75% (210 lb) x5
    • 85% (240 lb) x5
  • Supplemental: Bench Pyramid Drop Set
    • 75% (210 lb) x8
    • 65% (185 lb) x10
  • Assistance Pull:
    • Barbell Row 4x12 (205 lb)
  • Assistance Abs:
    • Hanging Leg Raise 4x12
4 Likes
289

Sunday (Deadlift: TM = 370 lb; Press: TM = 175 lb)

  • Main: Block Pull 3/5/1
    • 275lb x5
    • 315 lb x5
    • 365 lb x5
    • 405 lb x5
  • Supplemental: DL Pyramid Drop Set:
    • 365lb x5
    • 315lb x5
  • Main: Press 3/5/1
    • 65% (115 lb) x5
    • 75% (135 lb) x5
    • 85% (155 lb) x5
  • Supplemental: Press Pyramid Drop Set:
    • 75% (135 lb) x5
    • 65% (115 lb) x5
  • Assistance: DB Bicep Curl 4x12
    • 1x20 (30lb)
    • 1x16 (35lb)
    • 1x14 (40lb)
    • 1x12 (45lb)
  • Assistance: DB Incline Press 4x12
    • 4x12 (50lb)
  • Assistance: DB Lat. Raise 4x12
    • 1x12 (30lb)
    • 1x12 (40lb)
    • 1x3 (45lb)
    • 1x5 (40lb)
    • 1x12 (30lb)
  • Assistance: DB Incline Fly 4x12
    • 1x12 (50lb)
    • 1x10 (50lb)
    • 1x8 (50lb)
    • 1x12 (30lb)
3 Likes
290

——————————————————
Week 10:

Monday (Squat: TM = 365 lb)

  • Main: Squat 3/5/1
    • 75% (275 lb) x5
    • 85% (315 lb) x3
    • 100% (365 lb) x12
  • Supplemental: Squat Pyramid Drop Set
    • 85% (315 lb) x5
    • 75% (275 lb) x5
  • Assistance Pull:
    • DB Row 4x12 (80lb)
  • Assistance Lower:
    • Back Extension 4x12 #2 Band
2 Likes
291

very nice

2 Likes
292

Thank you

293

Tuesday (Bench: TM = 280 lb)

  • Main: Bench 3/5/1
    • 75% (210 lb) x5
    • 85% (240 lb) x3
    • 95% (265 lb) x14
  • Supplemental: Bench Pyramid Drop Set
    • 85% (240 lb) x5
    • 75% (210 lb) x5
  • Assistance Pull: DB Pullover
    • 4x12 (60 lb)
  • Assistance Pull: Barbell Row
    • 1x12 (175 lb)
    • 3x12 (195 lb)
2 Likes
294

Holy shit! You went way conservative on your TM.

295

Yeah I was burnt out for awhile there and thought I would follow some of Jim Wendler’s advice: he mentioned a few times in various places that he has seen the lower he ran the TM down even toward 70% with his high school athletes they got stronger. So I figured I may ans well give that an try and dropped way way down to 70% TM for a bit on everything.

Honestly I think it’s been working well; I don’t feel beat up at all. I really like this Krypteia approach as the workouts are short and to the point and there is little wasted time.

Gonna be changing to DC Training for the first time after this last week of 3/5/1 anchor is over. This week has been a good lead in for what DC will look like for me in the single, all out rest pause work sets. I did these 5/3/1 sets as just a regular set with quick clean lifts and stopping short of technical failure. From my understanding of DC I should be looking to fail 3x in the set respectively with the double rest-pause. I think that being the case I am going to really have to dial in my nutrition to match that effort.

Getting some anxiety thinking about beating the log book and haven’t even started the program yet so I think that is a good thing to get me back in the right “lifting” mindset again.

4 Likes
296

I will be following, looking very strong.

1 Like
297

Friday
3 mile walk with the better half.

Saturday (Deadlift: TM = 370 lb; Press: TM = 175 lb)

  • Main: Deadlift 3/5/1
    • 75% (275 lb) x5
    • 85% (315 lb) x3
    • 95% (350 lb) x14
  • Main: Press
    • 75% (135 lb) x5
    • 85% (150 lb) x3
    • 95% (165 lb) x17*
    • *got light headed at 17 and wasn’t sure I would stay awake for 18.
  • Assistance Pull:
    • Pull-Ups 4x10-12
  • Assistance Press:
    • Dips 4x12
      Notes: 5/3/1 Krypteia complete. Nice program, will use it again in future. Next up DC Training 2-Way Split beginning with 2 week “cruise” then 4-6 weeks “blast”.
3 Likes
298

DC Training
———————————————————————
Week 1 - Cruise
Workout A1

  • Chest: BB Incline Press
    • 1x12 (185 lb)
    • 1x8 (225 lb)
    • 1x12 (205 lb)
  • Shoulders: DB Seated Press
    • 1x20 (50 lb)
  • Triceps: Weighted Dip
    • 1x15 bodyweight
    • 1x15 +25lb
    • 1x15 +45lb
  • Back Width: Wide-Grip Pull-Up
    • 1x14 bodyweight
    • 1x12 #2 Band Assisted
  • Back Thick: Block Pull
    • 1x10 (225 lb)
    • Did deadlifts yesterday so passed on more of these.
  • Abs:
    • Hanging Leg Raise 1x30
    • Sit-ups 1x30
  • Extreme Stretch for Chest
    • Reverse Grip Dip Stretch 60-120s
4 Likes
299

Morning Walk 2 miles

3 Likes
300

Workout B1

  • Biceps: BB Curl
    • 1x18 (85 lb)
  • Forearms: Hammer Curl
    • 1x15 (45 lb)
  • Calves: Standing Calf Raise (158 lb)
    • 1x10-12* (SS)
    • *3-5s neg. & hold stretch 10-20s
    • Oh wow these suck!
  • Hamstrings: Camber Bar Box Squat
    • 2x4-8 (355 lb)
  • Quads: Deficit Loading Pin Squat
    • 1x20 (90 lb)
    • 1x20 (135 lb)
    • 1x20 (180 lb)
  • Abs:
    • Hanging Leg Raise 1x15-30
    • Decline Sit-ups 1x25
  • Extreme Stretch for Lats
    • Weighted Pull-Up Stretch 60s
3 Likes
301

Workout A2

  • Chest: DB Bench Press
    • 1x30 (45 lb)
    • 1x10 (60 lb)
    • 1x20 (90 lb)*
  • Shoulders: BB Press
    • 1x10 (135 lb)
    • 1x8 (175 lb)
    • 1x12 (155 lb)
  • Triceps: Close-Grip Bench
    • 1x20 (135lb)
    • 1x20 (185lb)*
    • 1x8 (225lb)
  • Back Width: Close-Grip Chin-Up
    • 1x15 bodyweight
  • Back Thick: Barbell Row
    • 1x15 (225lb)
    • 1x6 (315lb)
  • Abs:
    • Hanging Leg Raise 1x25
    • Sit-ups 1x25
  • Extreme Stretch for Chest
    • Reverse Grip Dip Stretch 60s
  • Notes: last Saturday I did press 165lb x17 and today 175lb for 8 felt heavy. Funny how that works some days. This was after DB bench which is a factor for triceps I guess. Barbell row form got a bit sloppy at end of 315lb set.
2 Likes
302

Saturday - Extra Workout

  • DB Curls
    • 1x20 (35lb)
    • 1x12 (35lb)
    • 1x12 (35lb)
  • BB Reverse Curls
    • 1x20 (35lb)
    • 1x20 (55lb)
    • 1x20 (85lb)
  • DB Decline Bench
    • 1x40 (50lb)
    • 1x30 (60lb)
    • 1x25 (70lb)
    • 1x20 (80lb)
    • 1x15 (100lb)
  • DB Lateral Raise
    • 3x15 (35lb)
  • DB Incline Chest Supported Row
    • 3x20 (50lb)
  • Single Arm DB Row
    • 1x25 (100lb)
  • BB Shrugs
    • 1x20 (305lb) …yeah these were pretty ugly …if I would do more sets I would have dropped the weight to use better form.
3 Likes
303

Some great volume output!!

1 Like
304

Thanks. Felt too good to not lift yesterday. Seems like you training is going well also. You still got that lifting partner with you?