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5/3/1 Krypteia 17 Week Program Log

I asked a friend to do the press workout with me. He was exhausted and couldn’t complete it. He thought he would feel terrible the next day with his lower back and hamstring, but he said it wasn’t all that terrible the day after.

It sounds like you guys share the same sentiment.

I’m surprised you missed any reps during your workout, even without a belt and sore hamstrings. Usually the supplemental work feels pretty cake to me. Actually I have to say this program isn’t even too terrible. None of the weights really feel too heavy. The only thing that’s difficult is when I really push myself during the accessory.

Alright sorry for the delay in posts, work and trying to finish up some college took up most of my time. But I’ll recap.
Week 5 day
Bench press
5@85
5@105
5@145
5@165
5@185
5x5@145
5x20 db split squats w/20s
5x15 hanging knee raises
1x100 band pullaparts
-split squats are good I really like the pump I get in that tear drop muscle, and working the stabilization is paying off I believe.
-abs felt nice the day after, got a good burn. To add weight once I’m at 5x20 I’ll put a db between my feet. I don’t prefer the prescribed assistance moves, they just aren’t for me.
-also, I realized today that I blow through my first 5x5 in abou. 15-20mins when I should probably be taking a majority of the time there. Overall, pretty okay. My chest is just super weak and doesn’t build strength well.

Week 5 day 4
Barbell deadlifts
5@135
5@175
5@240
5@275
5@310
5x5@240
5x15 dips
5x10
1x100 band pull Aparts
-weight felt a lot easier honestly without my grip and hamstrings prefatigued. Kudos to anyone doing the db sldl still before squats and deadlifts but combined with my morning pt, it’s just a little too much.

Week 6 day 1
Shoulder press
5@55lbs
5@75lbs
5@100lbs
5@110lbs
3@125lbs
5x5@100lbs
5x12 goblet squats @95lbs
5x10 sldl @95lbs
-shoulders crapped out, I’m still rushing my first 5x5 I need to slow it down and not treat it like a race. Probably should have got those last two. Decided to try and go for more reps on those assistance but this will be the last time I do them lol I’m beat.

Week 6 day 2
Back squats
5@135
5@187
5@275
5@295
5@325
5x5@275
Dips 5x20,20,18,15,15
Chinups 5x10
1x100 face pulls
-squats felt good today, had my knee sleeves on and some tswift playing. Chinups are still hard to do unbroken, and might have to get switched out as well because of the volume im going to be doing in my morning workouts…

Week 6 day 3
Bench press
5@95
5@105
5@155
5@175
4@195
5x5@155
5x20 db split squats w/25
5x15 ab roller
-the last set of bench was a grind. No spotter so I had to set the pins right but I think it was mental that kept me from getting that rep. Felt so heavy unracking lol.

Week 6 day 4
Deadlifts
5@135
5@185
5@255
5@295
5@325
5x5@255
Dips 5x15
Chinups 5x10
1x100 db rear flys
-finished all these weeks workouts between 35-45mins, lower body took a little longer. Deadlift day is always the longest but I felt good with the reps, 5x10 is going to burn though.

Today is December 11 2017
Week 7 day 1
I believe this is a deload week?
So like 5x5 of 70% or so? That’s what I’m going to go do. Along with assistance

Something isn’t right if you’re missing reps of the 5x5. The main work in this program seems to be about the easiest thing there is,