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Mr.Kite

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Mr.Kite last won the day on December 8 2018

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About Mr.Kite

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  1. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 2 - Saturday Deadlifts: 125x5 / 155x5 / 185x5 // 225x5 / 255x5 / 285x5 FSL: 5x5 @ 225 lbs DB OHP: 5x10 @ 70 lbs DB Rows: 5x10 @ 110 lbs Face Pulls: 5x10 @ 25 lbs Sit-ups: 5x15 I was busy yesterday, so I went lifting this morning. I never like throwing off my schedule, but it was a pretty solid day. Managed to adequately hydrate myself so my heart rate didn't get crazy high today. Having an extra recovery day may have helped too. Not really looking forward to squats on Monday.
  2. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 2 - Wednesday Bench Press: 77.5x5 / 97.5x5 / 117.5x5 // 137.5x5 / 157.5x5 / 177.5x5 FSL: 5x5 @ 137.5 lbs Goblet Squat: 5x10 @ 65 lbs Good Mornings: 5x10 @ 90 lbs Tricep Pulldowns: 5x10 @ 25 lbs Sit-Ups: 5x15 Another good day. I probably need to increase the GS & GMs again. Luckily the gym has curl barbells that go up to 120 lbs so I can keep increasing the GMs for a while. My triceps are still a weak point in my benching so I'm hoping that this accessory work will eventually pay dividends.
  3. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 2 - Monday Squats: 105x5 / 135x5 / 155x5 // 185x5 / 215x5 / 235x5 FSL: 5x5 @ 185 lbs DB OHP: 5x10 @ 70 lbs DB Rows: 5x10 @ 110 lbs Cable Curls: 5x10 @ 30 lbs Sit-Ups: 5x15 Pretty decent day yesterday. Heart rate was pretty high, though, through the FSL sets. There is something about FSL on squats that really kills me. My posterior chain is relatively sore today, so I think the weights are about on target. What is weird to me is that after so many years of having a squat that was roughly equal to my deadlift, they are finally significantly separated. I think it is because I am doing a properly deep squat now, whereas before I was barely hitting parallel. Turns out you can do heavier weights when you don't hit parallel 🤔
  4. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 1 - Friday Deadlifts: 125x5 / 145x5 / 175x5 // 205x5 / 235x5 / 265x5 FSL: 5x5 @ 205 lbs DB OHP: 5x10 @ 70 lbs DB Rows: 5x10 @ 110 lbs Face Pulls: 5x10 @ 25 lbs Sit-ups: 5x15 Was rather sore and tired going into today so I was a bit worried about these weights, but it was all rather doable. I was having a hard time getting myself 'amped' for the heavier sets, but I was able to just grind them out without too much problem. Good first week.
  5. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 1 - Wednesday Bench Press: 75x5 / 95x5 / 105x5 // 125x3 / 145x5 / 165x5 FSL: 5x5 @ 125 lbs Goblet Squat: 5x10 @ 60 lbs Good Mornings: 5x10 @ 80 lbs Tricep Pulldowns: 5x10 @ 25 lbs Sit-Ups: 5x15 Easy day even though I was a bit hungover. The weights on the squats and good mornings will go up next week, both were too easy. Biceps are still sore from Monday, which I found somewhat surprising as I normally have a hard time developing soreness there. Looking forward to the deadlifts on Friday as its been quite a while since I've done them.
  6. Mr.Kite

    Mr.Kite is doing 5/3/1

    5/3/1 Krypteia - Week 1 - Monday Squats: 105x5 / 125x5 / 155x5 // 175x5 / 195x5 / 225x5 FSL: 5x5 @ 175 lbs DB OHP: 5x10 @ 80 lbs DB Rows: 5x10 @ 110 lbs Cable Curls: 5x10 @ 30 lbs Sit-Ups: 5x10 The first day back to doing FSL and it was hellish. I assume I'll hit my stride soon, but I was still a bit sore from Friday and it just felt like a ton of volume. I was out of breath the whole time I was doing the FSL because of the supersets with the OHP & Rows. Definitely didn't have it in me to try to do any HIIT or cardio today, in part because the FSL felt like HIIT.
  7. Mr.Kite

    Liftin' weights and other shit

    Diet looks good if a bit bland. It's possible the GI issues are connected to the protein shakes as some people don't handle them well. So keep that in mind if they don't subside. I use the same strategy with dieting: I eat a high volume of low cal veggies and try to limit the high cal carbs I eat. I have always been a volume eater and it's not the kind of habit one can break easily, so I just make sure to fill up on veggies. The key to maintaining sanity, in my case, is to put the veggies in a tasty sauce with lots of spices. I have three go-to sauces: indian curry, thai curry, and homemade tomato sauce. I can post recipes if you want.
  8. Mr.Kite

    Mr.Kite is doing 5/3/1

    Here's my lifting program for the next 4 weeks: https://docs.google.com/spreadsheets/d/1ultm32IDJtZ2O_dtFYS0rhVqon3AX3XBQE9bw6DidzE/edit?usp=sharing I definitely want to do some form of endurance training alongside it, but I'm still not sure what. I assume doing KB HIIT would actually get in the way of 531 and would be better used as a core part of its own circuit-style training program.
  9. Mr.Kite

    Mr.Kite is doing 5/3/1

    Prep for Next Week's Cycle - Friday Squats: 135x5 / 155x5 / 175x5 / 195x5 / 215x5 / 235x7 Bench: 135x5 / 145x5 / 155x5 / 165x5 / 175x5 DB Row: 5x8 @ 100 lbs Did a brief full-body session yesterday in order to get the first set of soreness out of the way, which is always the worst after a long break. True to form, I am sore as shit today. Hopefully, this session will enable me to start my next micro cycle on Monday more or less back on track. I could tell, however, that I've lost a fair bit of strength. That 175x5 on the bench was a real struggle.
  10. Mr.Kite

    Mr.Kite is doing 5/3/1

    My prior postdoc was at the University of Tubingen, this one is at the University of Bayreuth, so we'll be moving to Bavaria this time.
  11. Mr.Kite

    Mr.Kite is doing 5/3/1

    Surprisingly enough, yes. And they have those heavy ropes you can undulate or whatever crossfit people do. They have a little crossfit corner with that stuff, but no sleds.
  12. Mr.Kite

    Mr.Kite is doing 5/3/1

    All good info. Maybe that means I need to go back to doing bike HIIT, but just not kill myself.
  13. Mr.Kite

    So. Not. Powerlifting...

    Oh yeah, that's way up there. We usually go to places between Salmon Creek and Plaskett Creek, sometimes as far as Mill/Kirk Creek. The area up north is nicer though, so it's convenient that it's closer to you.
  14. Mr.Kite

    So. Not. Powerlifting...

    Have fun hiking in Big Sur! Love that area. Which part are you planning to go to? I've spent more time in the southern half because, well, my family lives south of Big Sur so it's closer.
  15. Mr.Kite

    Mr.Kite is doing 5/3/1

    I can't row because of my reconstructed ankle. No sleds or weight vests or anything like that at my gym. No steep hills nearby for hill runs. My options are running on the treadmill, using the elliptical, or using the stair climber machine thingy. I generally prefer running because it is harder than the rest, so I get more work done in less time. I could go back to doing bike HIIT since it is even more efficient while being low impact, but I hate HIIT. If I don't push myself hard enough on HIIT, I don't see how it is any better than running. But if I do push myself to my limits, then the recovery period afterward is pure misery - nausea, lightheadedness, breathlessness, etc. resulting in my needing to lay on the floor for 5-10 mins.
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