Training Log: Entry 2707

AM WORKOUT (0545 wake up via wife's alarm)

**5/3/1 KRYPTEIA PHASE 1**, Week 1, Workout 1

Safety Squat Bar Squats
5xBar
5x175
5x265
5x335
5x385
3x1x435
5x5x385

Weighted Chins
5x10x20lbs

Weighted dips
5x10x90

Band pull aparts
7x25

Time: 38:33

20 standing ab wheels
25 pushdowns

Notes:

* It's good to be back.  The deload was absolutely what I needed, both in terms of healing my body and my spirit.  My elbows feel good, my knee is stable, lat/tricep is restored, and I was champing at the bit to start moving stuff.  And this program is totally answering the mail as far as post Super Squats recovery and a new challenge.  The time cap is absolutely what I need to keep me driven and focused, and this is still "high speed/low drag" for me.  I DID break Jim's rule and threw in that extra ab wheel and push down, and I skipped my jumps and throws this morning just because I slept in since I have the day off, but the parts and pieces are all there.

* My TM is clearly much too high.  It's always tough to anticipate top end strength coming off Super Squats, but with the SSB in particular it was my middle back that was the failure point.  But, Chaos is the Plan, and I kinda dig the idea of getting in the weeks total reps.  This was 3s week and I got in 3 reps with 435.  My goal coming into this was get more time under heavy loads to compensate for the time with Super Squats, and I'd say mission accomplished there.  However, in turn, I'm "not doing Krypteia", so there's that.  Given that I finished in under 39 minutes, I have room to rest if need be.  I honestly felt strong coming into that top squat, but a little more time to gather myself wouldn't be bad.

* In-laws coming into town, so Chaos is the Plan continues as far as training and nutrition goes, but the skeleton is there.  Gonna get in the press workout tomorrow, and then maybe a run on Wed.  Bench Thurs, Dead Fri, conditioning ad hoc.  Long term, I'm wondering if running Krypteia all the way through wouldn't be a bad call.  I'd most likely make it my own by axing bench and keeping press when the time comes to make that decision.  

* On the nutrition front, the Apex-predator "family man edition" approach is working quite well.  I'm 1 week in and already I see leanness returning, which I imagine I can owe to the cheat meal on Saturday bringing carbs back into the fold and filling out what was flat.  I crashed SUPER hard after that meal and felt like I was hit by a bomb, which is a testament to insulin sensitivity and how rarely I take in those carbs.  My lifting belt fit incredibly well this morning, clothes are much looser on me, and this has been a fantastic dietary/metabolic "reset".  My digestion is the best it's been in probably years, and I'm learning what I really "need" nutritionally in my life vs what were nice-to-haves and cheats that didn't feel like cheats.  I was eating a LOT of "keto junk".  There's room for that, but they're treats, not staples.  It's good to get back to basics.