T Nation

Maple Syrup Strength (littlesleeper)


Is that your home gym?!?!?!?

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It sure is! I love it, but I don’t know if I’ll ever be satisfied with it. Currently looking at new bars (power bar, deadlift bar, trap bar…). I’ve also been drooling over calibrated plates, but I really have no need for them.


Krypteia W2D3
Bench Press
135 x 5
185 x 5
205 x 5
225 x 5
265 x 14
205 x 5 x 5

Moved up to 90lb DB for goblet squats for 10reps between sets (EOS) with 60lb DBs for SLDL with shrug at the top.

Finished with 100 facepulls.



Lots going on in here and looking jacked as always mate. How’s life treating you ?

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Hey Simo, things are going well mate!

I’m currently working a long stint of night shifts at the moment. Our area is in a COVID lockdown, and our daycare facility is kind-of closed (she said she would take our little man if we needed it, but has kids of her own who are home from school being home-schooled).

This means that I’m working nights (12am-8am, unless it snows then I work 8pm-8am), then I get home in the morning and look after our boy until 12:30pm when he goes down for his nap. this is when I also go down for my nap! My wife is working from home so she manages work and looking after him when he wakes up (2:30pm ish) until 4pm.

It is a busy schedule and my wife and I don’t see a ton of each other, but we are making it work quite well.

Training is kind of sporadic still, but I’m being much more consistent so far (logged 4 workouts in 10 days). Running Krypteia as you can see above. Diet has been pretty good as well. I’m hoping by my Feb 1 progress pictures that we will be able to see some visual fat loss!

How have things been with you? Sounds like you had a great vacation!


W2D4 Krypteia
135 x 5
225 x 5
315 x 5
365 x 5
425 x 5
480 x 5 (sumo - all other sets conventional)
365 x 5 x 3

Total of 30chins and 30dips during workout.

A bit of a lazy one here. I woke up an hour before my night shift to get this lift in, I wasn’t 100% awake for this one…

Off to work; Fortunately I’ve only been working 9hrs days for a while now, so sleep hasn’t been too much of an issue. When those 12hr shifts start piling up on one another, sleep takes a big hit.


I forgot what you do. Why does snow add four hours to your work days?

My work involves the maintenance of various aspects of our City. During the winter months we are responsible for ensuring the safety of our roads, sidewalks, bus stops, bike lanes, trails, etc. Snow, freezing rain, etc., often requires additional staff and extended hours to complete the cleanup in a timely manner to meet our maintenance standards.


Do you clear things completely or is there a layer of packed snow through the winter?

I spent a semester in Lake Placid, NY and most of the town’s streets were snow packed.

We will deploy staff and apply material (salt and sand) until we achieve a “bare” condition of the road. Some of our gravel or surface treated roads stay snow packed for some time as we do not apply salt to them. There are a lot of “it depends” scenarios, but this would be considered a typical level of service. We wouldn’t consider a snow packed road to be complete in the City though.


W3D1 Krypteia
45 x 5
95 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5

Between sets, alternating
SLDL with Shrug with 60lbs DBs x 10
Goblet Squat with 90lb DB x 10

100 facepulls

Bonus Work
“Triceps Hell” ala Wendler
5 rounds of:
35lb Db lying triceps extension x 10
50lbs rope triceps extension x 10

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W3D2 Krypteia
SSB Squats
135 x 5
225 x 5
335 x 5
385 x 3 - back and hips feeling tight, so I stayed at 3 reps rather than 5’s PRO
425 x 3 - left glute feels like it is not participating

No back off sets.

Superset above with 70lb Incline Db Bench and 90lb T-bar rows.

Finisher with 100 red band facepulls.


BONUS: to help wake those glutes up
3 Rounds of:
BW back raises x 10
50lb rope cable pull throughs x 10

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W3D3 Krypteia
Bench off script
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
345 x 1
380 x 0 (would have been 5lb PR)
315 x 3
275 x 5
225 x 10

I was feeling good climbing up with my working sets, so I decided to take a shot. It has been a while since touching anything over 300lbs on the bench (TM is 305). I think I’m going to self-program my bench for the next little while. I’ll likely stick with a 5/3/1 or 5th set for the rest of my lifts as they seem to progress fine with those protocols. I’m going to have some fun working on my bench. Be prepared to see some floor press, SlingShot bench, and other nonsense thrown into the mix.

10, 10, 10, 10, 10

10, 10, 10, 10, 10

Lying Triceps Extensions
35 x 10, 10, 10

Rope Triceps Pushdowns
50 x 10, 10, 10

My assistance was supposed to be SLDL and Goblet Squats, but my hips were still a little tight, so I just made it a full upper body workout.


@dchris - Hey Chris, I’ll just bring the discussion here from the Transformation thread.
I’m still in an engineering related field, just in the maintenance side of things. In the winter, the road maintenance is mostly weather related (snow clearing, treating icy sections, etc.).
I decided to work nights voluntarily as our daycare shut down for a period due to COVID lockdown, so I am able to look after our little guy for the better part of the day after my night shift.
It makes for a long day, but we are making it work.
How are things with you? Last I heard, you had some more big/quick changes going on in life? All good?


I can’t stand the cold and snow, although, I now live somewhere with snow.

This has been a huge shift for me. I’m a workaholic that would wake up early to get more done. With kids, I need to take them to school and help in morning and then after school. It’s made my life challenging. Kudos to you for overnights. Not sure I could do that again.

Ya… incognito for indefinitely. Protective order and can’t go ‘home’. House is sold and living somewhere else. Good news is next month, at our company planning session, it will be announced that I’m beginning the buyout process to become an owner of the company I work for.