Tuesday - Mobility
8 hours on the road. Just spent a little time on the foam roller before bed
Wednesday - Conditioning
Walrus
+33lb vest
5 rounds
10 push-ups
5 chins
15 squats
1 Like
Friday - strength
Bench
45 x 5
95 x 5
135 x 5
155 x 5
180 x 5
205 x 5
155 x 5 x 5
Super set with:
Even sets: 10 hanging leg raises
Odd sets: 10 GHR
531 has a lot of two day set ups, but I think the 2 day kryptiea allows for a more work to get done versus the Beyond/busy man two day upper/lower. One of those might be good for an āanchorā though - up intensity and conditioning while reducing volume and frequency.
EDIT
today - Conditioning
100 burpees +33lb vest
That makes two strength days and two Conditioning days this week
2 Likes
Wednesday strength
Deadlift
45 x 5
135 x 5
225 x 5
245 x 5
275 x 5
315 x 5
245 x 5 x 5 (double over hand)
Between sets of DL
odd: low Incline DB press - up to 70s x 10
Even: curls up to 45s x 10
Thursday- strength
Log press
85/log x 5
105 x 5
125 x 5
135 x 5
145 x 5 (push press, viper on all others)
115 x 5 x 5
Between sets of log:
Odd - farmer walk, ramp to 2 x 100ā x 142lbs
Even - Transformer bar hard goblet squats, ramp to 2 x 165? x 10
I like how I can knock these workouts out in just a little over half an hour
2 Likes
Tuesday - strength
Front Squat
45 x 5
95 x 5
135 x 5
145 x 5
170 x 5
190 x 5
145 x 5x5
Between sets of squats
Odd: 10 strict keg clean & Press
Even: 12 started cable rows with fat grip
Wednesday- Conditioning
50 burpees +33lb vest
I planned to go for 100, but my right knee started barking around rep 40 and started screaming around 48 so I just called it at 50.
1 Like
Saturday - strength
Bench
45 x 5
95 x 5
145 x 5
170 x 5
190 x 5
145 x 5 x 5
FSL superset with 5 x 10 55lb KB snatches (50/arm)
Then some bodybuilding stuff
Monday - strength
Deadlift
135 x 5
185 x 5
225 x 5
265 x 5
295 x 5
225 x 5 x 5
Super set between deadlift
Odd: SSB close grip bench up to 10 x 145
Even: Thomson single DB curls up to 70 x 10
Then some plate raises putting everything back
1 Like
Tuesday - conditioning
33lb vest Circuit:
5 x 5 chins
5 x 10 push-ups
5 x 25 squats w/ calf raise at the top
12:55, PR
1 Like
Wednesday - mobility
Did a bunch of ātumblingā for lack of a better word
Thursday - strength
Log Viper press, clean each rep
85 x 5
95 x 5
105 x 5
125 x 5
145 x 5 (push press)
105 x 5 x 5
Between sets of log
Odd: deep Rouge belt squats +calf raises - up to 230 x 10
Even: reverse hypers - up to 230 x 10
Notes: this is some very time efficient training without sacrificing an unacceptable amount of volume. BBB kryptiea phase is after this one (if I stick to kryptiea) and thatās going to ratchet it up even more.
Also, I used to look way into the future in 531 to see āhow high my training max is going to get!ā Now, Iām trying to think of inventive ways to limit TM increases and ride it out. BBB @ training max? Maybe.
Iāll have to increase it progressively along the road, but itās just Funny how mindsets change.
1 Like
Traveled all last week, but got in a little on machines at the hotel gym
Tuesday- strength
(Giant set)
Front Squat
45 x 5
95 x 5
135 x 5
155 x 5
170 x 5
190 x 5
215 x 5
170 x 5 x 5
Bench
45 x 5
95 x 5
135 x 5
155 x 5
170 x 5
190 x 5
215 x 5
170 x 5 x 5
Curls with Thompson DBs up to 10 x 30 something
Thursday - strength
(Super set)
Deadlift
45 x 5
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5
325 x 5
Log clean & press
85 x 5
105 x 5
125 x 5
140 x 5
155 x 5
140 x 8
Eyeing some comps in September. Feeling the itch and that should be a fair bit of time to be ratchet up some strength. Iād only do one and theyāre a week apart
One is a going to be a rep fest and is all headāto-head:
Log for reps
Ukrainian DL for reps
Snail push to stone load
Flag hoist
Power stairs
The other is heavier with classic events
Log ladder
Max wagon wheel
Yoke
Stones
Hercules hold
The other is
1 Like
Monday Strength - limited time
(Ss Squat and log)
Front Squat
45 x 3
135 x 3
160 x 3
185 x 3
205 x 6
Log clean & press
85/log x 3
105 x 3
120 x 3
135 x 3
155 x 6
120 x 6-5-3
Flag hoist simulator (axle in a landmine)
95lbs x 20
Sled push
135lbs + tire x like 300ā
Notes: subbed Kroc row for flag hoist and sled push for squat widowmaker. In a perfect world Iād sled on conditioning days, but my sled is in storage
1 Like
Yesterday - strength
W2D2
(Superset)
Deadlift Up to 300x11, 225x20 (semi sumo)
Bench up to 195x10, 145 x 20+
Kroc Rows 88x20/arm
Trying to get my breathing & bracing back where it needs to be for deadlifts - definitely some rust there. Iām being a bit lazy as I should be doing Ukrainian deadlift for the widowmaker, but semi sumo should carry over.
Mulling over how the competition prep cycle should look. I donāt want to eliminate any of the big lifts, and Matt back burner them with 5s pro or even just 5x5fsl
1 Like
Today strength
(Superset Squat & Press)
Front squats
45 x 3
135 x 3
175 x 3
195 x 3
225 x 6
Log clean & press (always clean every rep)
75 x 5
105 x 3
135 x 5
145 x 3
160 x 5
135 x 15ish
Kroc row
106lbs x 20 / arm
4 rounds (in the Sun)
Sled push 50ā x 200lbs
Sandbag over shoulder
Did everything in under an hour. Heat index is 101/39 and I felt like passing out pushing that stupid sled. Lungs were in fire though
2 Likes
More Strength
Superset deadlift-bench
Deadlift
135 x 3
225 x 3
265 x 3
300 x 3
335 x 10 (restart PR)
265 x 12
Swiss bar bench
45x5
135 x 5
175 x 5
195 x 3
220 x 6 (Restart PR)
175 x 12-5-3
Kroc Rows 106lbs x 20/arm
50 axle curls
Not bad after yesterdays work, but I felt the fatigue on the bench and down set deadlift. Ready for a Deload.
Not logging it because itās boring but am getting in 2 assistance days (mostly bw push-ups and sit-ups with either chins, pull aparts or curls) and two relatively easy Conditioning days like mowing the lawn with a vest as the strength sessions are basically high intensity conditioning as it is and pretty demanding recovery-wise.
2 Likes
Getting strong again!
1 Like
Thanks partner! I feel it coming back. I felt like I was getting soft not only physically but mentally as well, and Itās good to be lifting again to stoke the flames and keep my teeth sharp. The WaLRUS stuff is great, but in the end itās still me moving my body through space. Having something external apply pressure like a heavy log forces me to overcome the challenge in ways a weight vest and hard conditioning just canāt
2 Likes
Been a whirlwind couple of months. Lots of ālifeā happening. We sold/bought/moved into our new home but lots of renovation work to do. Weāre expecting again but my wife has been on extended bedrest (more like extra light duty) so 100% of home and childcare was on me. The issue has mostly gone away and baby looks very healthy, so awesome news there! We are super excitedā¦ And, tragically, my father passed away very unexpectedly. So quite a bittersweet ride but things are moving in a good direction again.
Training:
I finished up limited time, which was:
- 1 cycle widowmaker
- 1 cycle BBB
- anchor
Finished with some good PRs:
Kroc row 98lbs x 35
Front squat 230x8
Bench 230x6
Deadlift 355x7
Log clean & press 195x1 (no growth here)
Now Iām running 2 day kryptiea with SVR2
āāāā
Last week hit front squat 230x9, and bench 230x5 or 6
Saturday:
10 broad jumps & mobility
Deadlift 45x5
Deadlift 135x5
Deadlift 225x5
Deadlift 275 x 5
Deadlift 315x5
Deadlift 345x8
High handle trap bar deadlift 270x20
Between sets of deadlift
Odd: Thompson DB Curls 35xrp(?)
Even: DB reverse grip low Incline bench 62x15,7,5
Then 100 reps of neck & pull a parts.
Followed up with about four hours of moving stuff out of storage units
Labor Day
10 overhead throws & mobility
Axle clean and press away
Up to 155x8
Axle clean (every rep) and strict press
120 x rp
Between main work
Odd: Transformer bar goblet squats, hard
Even: Reverse hyper - up to dropset
Then 100 reps of neck & pull a parts
Wednesday
10 high jumps & mobility
Front Squat: up to 225x5
SSB box squat: 175x5x10
Between main work
Odd: dips, pyramid sets of ten with chains
Even: various chins
Knocked it this out in 35 minutes, very tight schedule
I owe 100 reps of neck & pull a parts
notes
Weighed in at a pretty dry 181lbs this morning. I 100% have an umbilical hernia, and need to get it fixed before the new arrival, I just want a 315 front Squat first by the first week of November.
3 Likes
Yesterday
Bench
45x5
135x5
155x5
195x5
215x5
155x5x10
Between sets of bench
Odd: 10 double kb cleans with 53s
Even: 10 kb clean position box squats with 53s
100 neck & pull a parts
Today
Took my kid to the beach, and while she played in the sand: 25 Navy SeAL to truck bed jump burpees
Now about to go move more junk from storage
NOTES
knee has been dicey, thus all the box squats. Also dropped into another gym in Friday and didnāt want to jump around, so they got integrated into todayās session.
I wouldnāt touch OG kryptiea with a 10 foot pole (just looks too damn boring) but the 2 day variation is such an awesome way to train for me.
1 Like
Monday
Mowed the front lawn for an hour with 35lb vest
Tuesday
Mowed back lawn and edged with vest for a n hour, and threw in some walking lunges with the mower
Wednesday
Mobility and like 5 broad jumpsā¦ forgot to do more
Axle deadlift (all mixed grip)
120x5
210x5
250x5
290x5
330x5
250x5x10 (20 minutes)
In between sets of deadlift
Odd: 10 Wendler rows, using one side of the DL bar
Even: played around as my left shoulder was tight, but finished with 10 x 8ā log Incline, 102lbs +36lbs DB hanging from bands
Poundstone curls - 30lb axle x 100
Neck work: 100 reps
Forearm junk
Musings
I find deadlifting with an Axle easier than with a barbell. I can stay a lot tighter, and the thickness of the bar makes it easier to pull against my shins/engage my lats
2 Likes
thursday
Bubbles & burpees, ie: 10 EMOM of 5 burpees and blew bubbles with my kid during downtime and picked them up for a few reps
Friday
Log clean and press away
85x5
105x5
135x5
145x5
Strict log clean and press
85x5x10
Between sets of log
Odd: 10 hanging leg raises
Even: transformer bar hard goblet chain squats*
(No idea of chain weight, but man, I had to fight to stay upright)
100 neck and pull-a-parts
3 Likes
Tuesday
Front Squats*
up to 240x5
215x5x5
between sets of front squats:
high incline bench
keg rows
100 neck and pull-aparts, and some triceps
Friday
Swiss Bar Bench
44x5
94x5
184x5
214x5
234x5
214x5x5
In between sets of bench
odd: double Thompson DB goblet squats - up to 88s (176lbs) x5, then 97s (194lbs) x 1
even double Thompson KB cleans - up to 88s x3, 97s x 1
100 neck and pull-aparts
Notes
definitly enjoying squats and benches right now, and hating pressing. 1st day of Fall - itās still hot out, but Iām looking forward to training outdoors more often again when the weather cools.
*turns out, Iāve been using last cycleās training max this entire time. Awesome.
215 was a bit wobbly on bench but 235 went up just fine - nice and tight!
Also LOTS of āsuburban dad GPPā thatās a bit too boring to document, but it;s happening.
Last Tuesday
Deadlift
135x5
225x5
295x5
335x5
365x5
335x5x5
between sets of DL
even:Chins - just kept loading chains on me until I looked like a metal swamp monster
Odd: dips - same
Last Friday
Clean and press (barbell)
135x5
145x5
165x5
145x5x5 (clean each rep)
Between C&P
even: keg to shoulder, worked up to 2x2 with 148lb keg
odd: back squats (first time in years), easy ramp to 5x225
Monday
8 ABCs with 50lb DB (5 minutes)
1 mie run (8:30)
Notes:
-
I am really hating clean and push presses right now. Thinking about going strict only for a while
-
back squat was as high bar as possible and felt a little akward but relatively smooth. I donāt have much intention to push it, but itās goot to know ive got the molility for it still
-
pulled someting in my low back on rep 8 of the ABCs - lots of pain the day of and most of yesterday, but itās working itself out now. I still don;t think heavy front squats are a good idea today, but might throw on the weight vest for walrus.
EDIT Today
Walrusing with 30lb vest
15 EMOM
1: 10 sawhorse dips
2: 5 Fat gripz TRX chins (strung around a tree)
3: 10 walking lunges/leg across the backyard
Itās October! Finally itās getting into the season where you can enjoyably train outside. I always chuckle a little bit reading writings about āwinterā training or āseasonal training,ā because summer is when I DONāT want to be training outside.
After did some shrugs, band triceps and pull-a-parts