Kryptiea is very similar to how I am already running BBB.
The major difference is alternating the assistance vs just doing them straight through like I am now. And speeding up the main lifts and assistance to under 45 mins. But… I am currently doing more assistance than kryptiea calls for and still pulling under an hour.
I think I am in good enough shape to pull it off. The BBB sets at fsl being the toughest part to me. But after this… I should be able to pull it off. In addition to that Jim has you keep the same training max 3 cycles in a row. The first 2 of the prepatory phase and the first 3 weeks of phase 2 doing BBB. At 9 weeks doing the same weights I can probably handle it.
Maintenance it is. No deficit. Agile 8 or limber 11 daily. 7-10k steps daily and light cardio post lifting. Rest days are truely rest days.
Perhaps do one day of unassisted pullups (heavier weight, fewer reps) and one day assisted (higher rep range.)
Because deadlifts engage and exercise the lats, I’d do assisted pullups on deadlift days, so you don’t burn all your back muscles’ energy and shortchange both pullups and deadlifts. On squat days, do unassisted pullups to work your raw pulling power.
@TriednTrue Yep that was another thought. I don’t like using the machine for assisted pull ups and dips so I am grabbing some bands to help with that. Should make it doable. And I may be able to do assisted dips this way rather than just going for push ups.
11/12 146.5
Rest liss 4 incline 3 speed walk 5 mins warm up alternating jog and walk 60sec/90 sec 3 speed/4.5 speed 8 rounds walk the rest to 2 miles. 34 mins total
Gotta say, I appreciate the compliment. I own all of his books except the 531 for powerlifting one. Read all of them multiple times. Love his style of programing and how flexible the assistance is allowing me to work more feminine stuff like hip thrust if I want to.
@TriednTrue I hate cardio lol. I force my self to do it.
I will say I have noticed that my recovery is better doing cardio on off days. Even when I am lazy and don’t push my self.
But… I would like some true off days where I don’t have to think about doing something every day. That’s why I am thinking about putting cardio post lifting for kryptiea.
5’s Squat day
Warm up 3x5 45,65,85
Ss military push up 3x10
Working 3x5+ 95,110,125 (10 reps. PR)
Ss t bar rows 3x10 45
BBB squat 5x10 85
Ss db rdl 3x10 90
Cable face pulls 3x10 50
11/18 144.2 c2w1d2 13 week BBB (week 4)
5’s ohp
Warm up 3x5 45
Ss 3x5 pull ups
Working 3x5+ 50,60,70 (8 reps)
Ss Band pull aparts and shoulder rotations
BBB 5x10 50 lbs
Ss front squat 3x10 50
What if you lift four days each week (assuming your next program follows that protocol), do LISS twice each week, and have one day dedicated to being completely and totally off?
The first phase is 4 days a week but phase 2 and 3 is only 3 days a week. On the 4 day a week phase I would rather do liss after each work out(80 mins total than 30-40 2 or 3 days (60-80 mins) as it would be more consistent.
Phase 2 and 3 is 3 days a week. I would do 30 mims each day (90 per week) vs 2-3 at 30 ish (60-90)
@mortdk i considered it. I hate cardio. The harder it is the more I hate it. Liss (walking on an incline at a decent speed) is pretty much all I have found that I can stand. Mostly because I can throw on an anime show and walk until it’s over.
I tried adding tabata rows or kettle bell swings at the end a cycle ago. I tried body weight circuits, jump rope, barbell complexes. Most hiit stuff I just can’t bring my self to be consistent because of how much I dread doing it.
Super sets and giant sets are about as close to that as I can tolerate.
