Jump to content
Mr.Kite

Mr.Kite is doing 5/3/1

Recommended Posts

True that. But, you trade intensity for time/boredom....I'd rather do almost anything than spend 40 minutes doing SSC but 7 min of HIIT I can handle even if it does leave me feeling like I just climbed the Matterhorn...

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites
4 hours ago, Emperor G_D said:

I just never stop doing deadlifts, because I tend to not kill myself on deadlifts (and so don't ever have to stop doing them).

What's funny is that pretty much everyone gets back pain from doing squats incorrectly, but they take the deadlifts out and keep squatting like that.

 

I've seen that pattern over and over. 

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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 🤔

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×