2/17/26 Krypteia W2D1 Press

-
I felt sick on this day so I tried to choose easier assistance movements. I still couldn't complete the work in time! 

---Krypteia---
Completed in 46:46

OHP 5s
130 x 5
100x 6, 5, 5, 5, 5
Not much to say here.  My performance sucked.  :(

2 point hip thrust
25lb x7
45lb x7, 6, 6
My performance wasn't horrible here but I did feel like each set took more effort. 

Deficit frog pumps
45lb 1x19
I hated these. Very awkward to hold the weight and 45lbs wasn't nearly enough.

Hatfield skater squat
1x12
I wanted to do an easy single leg variation, but I also hated these. The form feels way too ambiguous.

Pistol squat
x2, 4, 4
I decided to toughen up and just do pistols. Normally I do them with my heavy work boots on, which actually makes the movement a lot easier because the weight at the end of my inactive leg acts as a counterbalance and I can take a very hinge-y form. (Pavel actually talks about this in his book "The Naked Warrior." )The first two sets were extremely awkward but on the third I kept my center of balance closer to my midfoot instead of hinging back. Unfortunately I couldn't get a lot of reps because I was tired. At least I know next time will be better. 

Fatbar Zercher Jefferson curl.
45lb x 9, 7
I picked these to help strengthen my spine. I was humbled yet again. 
---

Acrobatic Practice (10:00)
I didn't have a lot of time and I was already tired. I got some OK reps in, but nothing special. 

Comments

Post a Comment

Popular posts from this blog

12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

-
Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session)  Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus)  3xFe (10,12,11)  Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12)  Pistol hip thrust  3xF (7,7,6) I made the decision to incorporate the  Hungarian Oak Leg Blast method  into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...
Read more

2/5/24 - FBCT restructured. calisthenics volume training?

-
Warmup  --- x3 atg tuck jumps x3 Half tuck jumps x3 tuck jumps Handstand practice  x9 bounds Handstand practice  x6 running jumps  Handstand practice --- Awesome! Hand balancing is getting a lot more natural. On my first attempt I managed a very long hold. Maybe 15-20 seconds.  Bench Press + Pseudo Planche Pushup  3x5 @ 160 + (6,5,3) This agonistic superset combo was surprising tough. I'm enjoying the Olympic barbell over the fat bar. Setup is much more consistent.  Floating Barbell Row + wide Inverted row 3x5 @ 135 + (7,6,5) This felt easier than the bench/pushup combo. Pre-fatigue from the barbell made my calisthenics rows lose reps. Not a surprise.  100 rep marathon --- Single Leg Squat   (10,8,5,7,6)e - 36e Bulgarian Split Squat  (12,10,10,9,8)e - 49e Atg step-up 15e --- THIS was the fun part of my session that I planned everything around. My quads and glutes were sore for days after (I'm posting this late).   Superset...
Read more

4/1/24 --> 4/12/24

-
4/1/24 _______ Double arm, single leg dumbell deadlift. 6x3, 4x2 w/ 75lb dbs This was inspired by Jamie Lewis's heavy 10x3 method. Honestly my balance wasn't good enough to handle the weights I picked so my reps didn't look good. After the halfway point I couldn't get sets of 3 that were satisfactory so I continued with doubles. Despite wobbly form, it was a great stimulus.  Shiko (12, 10, 8, 10, 8)a The heavy work made these feel reaaaaaally good.  I've once heard shiko described as "moving meditation" and I certainly agree!  ________ 4/3/24 ________ Single leg squat  5x1e @ +55lb (14, 10, 7) @BW I gave an honest attempt at Jamie Lewis's method of doing 15x1 at 3rm. My form was beginning to break down and I could seriously feel the muscles in my legs straining. It felt unsafe to proceed after 5 singles. Up to that point they felt very productive. I did rep work at bodyweight. My body felt nice and primed from the singles, but my fast twitch fibers mus...
Read more