Krypteia Programme Review
I finished the SVR programme back at the end of March and went onto Dan Johns “Easy Strength for Fat Loss” and then transitioned into preparing for the 10k KB Swing challenge which I did in July. Then did a couple of weeks prepping for going back into 5/3/1 after purchasing 5/3/1 Forever from Jim’s shop which to date has been the best training book I’ve purchased.
Did PR tests prior to commencing programme so I could set accurate TM’s:
SSB Squats 125kg x8 – Estimated 1rm = 158kg
Swiss Bar Bench 82.5kg x7 – Estimated 1rm = 102kg
Trap Bar Deadlift 177kg x6 – Estimated 1rm = 212kg
Incline Bench 82.5kg x7 – Estimated 1rm = 102kg
Nothing spectacular as I found having come off 5/3/1 I’d lost some strength on Squats and Trap Bar DL. Had only recently bought a Swiss Bar so was still finding my feet hence setting the TM at 80%. Went for 85% TM’s on lower body lifts down to having some familiarity with them.
I’m not going to outline the programme in its minutiae as it’s laid out in the book which if you’re in the UK like me is expensive to get it due to customs fees but well worth the cost.
Block 1
Eased into the accessory work to give myself plenty of progression room:
DB SLDL (shrug at top) 27.5kg x10
DB Goblet Squat 32.5kg x10
Unilateral DB Incline Press 27.5kg x10
DB Incline Row 22.5kg x10
Chins BW x10
Despite programme notes stating not to deviate from stipulated accessory movements I did swap out DB incline press on deadlift day for a 1 arm KB press. This was due to lack of space in my gym to put a bench next to my deadlifting area. I can’t do dips due to shoulder problems, I also don’t have a dip station for this reason. I picked unilateral pressing as I suffered a bad rotator cuff injury in my right shoulder and still trying to restore relative parity in left and right side
Was getting the sessions done in 30-40 mins sometimes including the warmups. Also, despite the programme calling for no hard conditioning I did some 1-2 times per week normally in the form of WOD style training or occasionally hill sprints. Didn’t affect my recovery to be honest. Actually did a couple of Pwn inspired Monument to Non Existence sessions which were something.
Block 2
Before the block started my aim was to do the entirety of the volume work on FSL weights (also part of the reason for 80% TM’s on bench) which I did with the exception of the last squat session which was a couple of days before a rugby game so I swapped the 5x10 for 5x5 and did the 5x10 a week later when the 3rd block started. I also realised after the first session in block 2 I needed to eat more on training days. 5x10 reps of Deadlifts are enough to make anyone ravenous. Pretty much knocked the hard conditioning on the head, introduced some steady state running to supplement my conditioning.
Block 3
The PR sets all have my estimated 1rm increasing. I also set new PR’s on Swiss Bar Bench which given my lack of experience with the exercise is not surprising.
Trap Bar Deadlift 181kg x8 – estimated 1rm = 229kg +17kg from pre Krypteia
Swiss Bar Bench 74kg x14 – estimated 1rm = 108kg +6kg from pre Krypteia
SSB Squats 123kg x12 – estimated 1rm = 172kg +14kg from pre Krypteia
I also finished up on the following accessory lifts:
KB 1 arm Press 24kg x12 (each side)
Unilateral DB Incline Press 32.5kg x12 (each side)
DB SLDL 42.5kg x12
DB Goblet Squats 47.5kg x12
Weighted Chins 5kg x10
Summary
The pre stated aim of each workout is to complete within 45 mins excluding warmup. All sessions were done inside of this time, there were a couple of the Squat and Deadlifts which got to 43/44 but was never really in any danger of going over 45 mins. The workouts are challenging but if you have a decent level of conditioning they should be very doable, without a doubt my heart rate was elevated and I’d be sweating profusely at the end of each session. I did have a couple of workouts that I couldn’t complete due to time constraints (one of my daughters went through a phase of getting up stupid early) but were nearly done so didn’t call them a fail. When I had the chance if I was working from home or over the weekend I’d finish off the balance, there were a couple of times where I knew I was struggling for time and Malcolm X’d the supplemental volume and accessory work. Needing to finish within 45 minutes has taught me to really focus on the workout and not procrastinate.
I purchased the swiss bar on a whim despite never having used one before and to be honest I absolutely love benching with it. I’ve had no problems with my shoulder which I’ve suffered with historically BB benching. It’s a bit unstable to start with but I found once I’d got used to that it ceases to be an issue.
I did throw in an end of week session to get some familiarity with the Viking press and deadlift from blocks plus some arms/lateral raise work. Kept volume and intensity low in these sessions so as not to interfere with recovery. This was done to include these two movements in next template although I’m having second thoughts on the deadlift and taking out Trap Bar Deads.
One of the habits I’ve picked up is doing 100-200 pullaparts or face pulls everytime I set foot in the gym. This has done my shoulders some good. I am going to take a similar approach to getting pushdowns in, part of the weakness in my right side is down to triceps strength so going to get in some daily volume.
As a result of this programme I’ve got a bit leaner and a bit bigger around my shoulders and thighs, clothes are a bit tighter in the right places. I took the decision to stop weighing myself and tracking my food early on in the programme. I’ve trusted myself to eat well and quality foods and in the main there have been no unplanned deviations away from this. It’s also stopped me from making scale weight a success or failure point. I’m never going to be a swimsuit model so not stressing on whether I’ve had too much fat content in a day from eating one too many eggs!
I took some advice from @TrainForPain on how best to programme the unilateral pressing work and it seems to have worked although I’ve stalled a bit but after running the same accessory work for 15 weeks that would hardly be surprising. Whilst I’m on the TrainForPain love in, I’ve adopted his Tri’s and Bi’s routine and they’ve become a bit of a go to for quick and dirty arms work.
You can really see how the programme is constructed to come together from the first prep block to volume and then to PR setting, think it was a really good choice to get back into 5/3/1 training. If I run it again I think I’d probably go 80% TM’s across the board and SSL weights for the 5x5 whilst keeping 5x10 at FSL. It’s not one to undertake if your main goal is strength but Jim does state this in programme notes.
For my next template I’ve been looking for a programme to train each main lift twice per week so going for Portals 5x5/3/1. Main objective for next block is to improve strength and keep progressing unilateral press.