Kody's Krypteia (531)

Discussion in 'Member Online Journals' started by kodylk08, Jul 27, 2017.

  1. kodylk08

    kodylk08 New Member

    May 29, 2013
    7
    1
    Hello all. I have been doing various versions of Wendler's 531 programs since 2012. I have had a lot of success with them and I did make the mistake of switching programs because I was "bored." I won't be doing that again. Anyways, Wendler came out with a new book recently, "531 Forever." There is a program in the new book called "The Krypteia." I have been doing it for a couple of months now with a lot success so I figured I would start a training log outlining what my workouts are looking like and give everyone a review of the program. I will start logging tomorrow. Have a great day!
     
  2. Go Away

    Go Away TID Board Of Directors

    Dec 28, 2011
    4,856
    1,009
    Looking forward to this. I liked 531
     
  3. kodylk08

    kodylk08 New Member

    May 29, 2013
    7
    1
    7/28/17

    This morning I weighed in at 194 with 19.4% body fat. Started this program weighing 210 at 25% body fat at the beginning of June. Anyways on to the training.

    This is the last day of Week 3 of the Second Phase of the Krypteia Program for me. Main lifts and accessory work need to be completed with 45 minutes in order to move on to the next phase of the program. If you can't complete it within the 45 minutes you must repeat the phase until you are in good enough shape to move on. As you'll see the program is pretty boring, but it has been working for me.

    Foam Roll (The basics)
    Dynamic Stretching
    Box Jumps 4x3/In between box jump sets I do band pull-aparts and shoulder mobility work

    Main Lifts (Took me 40 minutes to complete)
    Deadlift - 135 x 10
    DB Incline Press - 60 x 10
    Deadlift - 225 x 8
    DB Incline Row - 60 x 10
    Deadlift - 305 x 5
    DB Incline Press - 60 x 10
    Deadlift - 345 x 5
    DB Incline Row - 60 x 10
    Deadlift - 385 x 5
    DB Incline Press - 60 x 10
    Deadlift - 225 x 10
    DB Incline Row - 60 x 10
    Deadlift - 225 x 10
    DB Incline Press - 60 x 10
    Deadlift - 225 x 10
    DB Incline Row - 60 x 10
    Deadlift - 225 x 10
    DB Incline Press - 60 x 10
    Deadlift - 225 x 10
    DB Incline Row - 60 x 10

    After the main lifting I finished up with 5 x 20 facepulls at 60lbs and did 2 x 10 deficit pushups focusing on the eccentric motion. Also, I did some light farmers carries.
     
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  4. kodylk08

    kodylk08 New Member

    May 29, 2013
    7
    1
    7/29/17

    Treadmill Incline Walk.
    9 incline at 3.0 mph for 40 minutes.
     
  5. kodylk08

    kodylk08 New Member

    May 29, 2013
    7
    1
    7/30/17

    Foam Roll (The basics)
    Dynamic Stretching
    Box Jumps 4x3/In between box jump sets I do band pull-aparts and shoulder mobility work

    Main Lift (33 minutes)
    Squat - 135 x 10
    DB Incline Press - 55 x 10
    Squat - 225 x 5
    DB Incline Row - 55 x 10
    Squat - 255 x 5
    DB IP - 55 x 10
    Squat - 290 x 5
    DB IR - 55 x 10
    Squat - 205 x 10
    DB IP - 55 x 10
    Squat - 205 x 10
    DB IR - 55 x 10
    Squat - 205 x 10
    DB IP - 55 x 10
    Squat - 205 x 10
    DB IR - 55 x 10
    Squat - 205 x 10
    DB IP - 55 x 10

    Finished with 5 x 20 face pulls at 60 pounds.
     
  6. kodylk08

    kodylk08 New Member

    May 29, 2013
    7
    1
    7/31/17

    Treadmill Incline Walk.
    9 incline at 3.0 mph for 40 minutes.
     

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