Caleb Sexton. I was talking to Jim Wendler this week during our training session and told him I wanted to write another article for elitefts, but I wasn't sure what to write.
Kody's Krypteia (531)
After little thought, we wrote up a week program like Jim suggested. Here's what we developed:. To find your training max, take your one rep max 1RM and multiply it by 0.
This is now your training max. You will use your training max to calculate your work sets. Here is a example:. Once you have determined each of your training maxes, you use those numbers to determine your work sets. To calculate your work sets, you will take your training max and multiply it by the percentages I will supply you with through the program.
This program will be done in three-week cycles. Here is a example of one cycle:. Add 10 pounds to squat and deadlift training max. Add 5 pounds to overhead and bench training max then start next cycle. Main Lifts — 5 Reps All Sets. Main Lifts — 5 Reps All S ets. This program is made to be followed strictly. If you sabotage this program you will not see as much progress through the twelve weeks. From what I have seen in the past with good programs, a lot of lifters will say that the program is not for them or that they didn't see the progress they wanted to with the program.
What they don't tell you is all the extra lifts they added, or some other bullshit they did during the training program. Don't let that ego get to you — follow the program. Currently an intern at elitefts, Caleb works at Fed Ex Freight and trains for powerlifting. Your Cart You have no items in your shopping cart. New Items Bands Strength Equipment.
Caleb Sexton May 17, 3 minutes, 48 seconds.All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. An example of this program is available in a spreadsheet below, though nothing beats reading the book. It is best suited for intermediate level lifters and is renowned for the significant length of time an athlete can continually make progress on it.531 Krypteia C2W1D1 Press Day Kyle Eng
For certain variations of the program, this could be true. Click on either link to learn more. Wendler BBB Spreadsheet. This is simply another variation of the program above. Check out both and see which layout you prefer more. Jim Wendler v2. It allows for faster progress week to week than the initial BBB program, making it ideal for novice and intermediate lifters that are able to recovery more quickly. If you like this spreadsheet, check out the other n-Suns program spreadsheets.
There are so many powerlifting programs…. Running a half marathon is far from impossible for most healthy individuals, but does require…. The program is comprised of 3 and 4 week cycles, designed to run indefinitely. Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets As old as time itself, these peaking programs can be run for squat, bench, and….
Half Marathon Training Program Spreadsheets Running a half marathon is far from impossible for most healthy individuals, but does require….I spent a ton of time developing this program and believe it stands as my best work, ever. I could have presented you with something sooner, but nothing this good.
Twenty weeks of "brick upon brick" programming is not easy as each phase has to build on the other. I may not be the best, but there's a short list ahead of me. Yes, I'm that cocky, but I believe there are two things this business is missing. One is balls and the other is true strength work. In my plus years of training, while others have flip-flopped into "bodybuilding" or "kettlebells," I have never lost the passion to get stronger.
The 12-Week Training Program I Wrote with Jim Wendler
There are 4 distinct phases to the program, each building on top of the other, that will allow the lifter to build his strength in a systematic manner. Each phase compliments the prior phase and must be done in order.
So do not jump into the program in phase 3 and expect progress. Each phase lasts 5 weeks. You'll lift three days per week, doing two major lifts per day, comprised of the squat, bench press, press and deadlift.
You'll also perform conditioning work on three off days. The volume and intensity will build over the next 20 weeks. We must build your strength NOT by breaking your body down first. Rather, we will build the body and strength over the next 20 weeks so that you will be able to handle a greater training load. These are the principles of training that I believe in. At some point in your training career you must take a stand for what you believe and stand firm. Over the past plus years, the following principles have stood the test of time, and I believe they can make any program successful:.
The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed.
Most importantly, I wanted a program that I was excited to actually use. I question whether many programs written by "authorities" have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time.
But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program.
The changes and tweaks in this book represent years of training, research, injuries, and mistakes. When I first wrote the original program inI had no idea that I'd be able to expand the program into what it is today. When you lose that, you lose life. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. All the programs and improvements in the book have one goal: to help you lift more weight.
If you're interested in fitness and want to get toned, this is not the book for you.I just finished the Krypteia program in the Forever Book, and wanted to give my thoughts and results for those considering the program. Background and stats: 44 years old. All were done with sets of 10, and were super-setted as described in the book.
Squat lbs x 2 joker set ; DL lbs x 7. Did not eat for aesthetics, but for overall health and performance. Splurges: Usually have dessert of chocolate or ice cream days a week, pizza maybe 1 time a week. Thoughts: This was a very fun program, but also very challenging.
The Phase 2 of the program Leader phasewhere both supplemental volume is increased and assistance work is pushed, was among the most challenging 6 weeks of workouts I have done. This program is amenable to all types of lifters, and is great for beginners because of the faster pace of the workout and the built-in conditioning you get along with the barbell training. At my age, I am interested in well-rounded fitness and strength.
This program fit my needs and training preferences perfectly. Notes: -I did no direct ab work for the 17 weeks of Krypteia. No powders, intra-workout formulas, etc… -I would have a banana and coffee for my pre-workout. Sometimes I would have an almond butter sandwich instead.
So I would go from 5x5 to 5x7 to 5x8, etc … to get up to 5x10 sets. Conditioning: Soccer X a week, jog 1x a week, Airdyne days a week as needed.The ancient Greek city-state of Sparta has made its way into modern minds as a land of warriors. During the fourth and fifth centuries B.
Of course, there was a dark side to this ruthless pursuit of military might. For example, the Spartan slaves known as helots endured unimaginable suffering while living alongside a society of trained killers.
The helots were brutalized, humiliated, and — via a brutal rite of passage that the Spartans called the Krypteia — hunted down and killed. Slavery was a major part of ancient Spartan society.
When we think about Sparta, we tend to think about the warriors that led their city, but they were only a small part of the population.
Krypteia Training Review
Those Spartan warriors were nothing more than a small, elite class, ruling over a much larger society. In fact, slaves outnumbered citizens seven to one in Sparta. Despite their numbers, though, slaves were treated in unimaginably horrible ways — even by the standards of slavery. Their lives were full of humiliation.
They would be beaten if they tried to sing Spartan songs because it suggested that they viewed themselves as equals. And to teach boys and young men about the dangers of drunkenness, adult Spartan males would get their slaves drunk and force them to embarrass themselves. Even their neighbors felt sorry for the Spartan slaves. Spartans taught young girls to fight, believing it made them tougher in childbirth. The Krypteia which can refer both to the group in question and the acts that they carried out was a state program that, at any moment and without the slightest warning, could have a helot slave jumped by a group of young Spartan men and stabbed to death.
Jim Wendler’s 5/3/1 Program Spreadsheets (7 Versions)
The best and brightest Spartan boys would become part of the Krypteia as they were on the verge of becoming men. To train them for warfare, they would be given daggers and a few essential supplies, then ordered to murder helots at will. They would sneak along roads and into fields, often in the countryside and often at night, and pounce on unsuspecting helots.Failover cluster and availability group
Whenever they could, they would target the biggest and the strongest among them. Not every Greek was as disturbed as Plutarch, though. Many Spartans thought that killing slaves was a noble tradition, and even a few Athenians were on board. The philosopher Plato even quoted the praises that a Spartan named Megillus lavished upon the Krypteia:. For people like Megillus, massacring slaves was just another great way to make Spartans tough — right up there with proud Spartan traditions like forcing young boys to steal food to eat and throwing weak babies into the wild to die.Ghana china
One would think that a program as brutal as the Krypteia would have a definitive reason for being, but accounts actually vary as to why it existed. Several contemporaneous Athenian writers described the Krypteia, but even they seemed to struggle to understand how the Spartans justified massacring innocent people. This was more than just practice playing at war — the boys in the Krypteia had to actually take lives.
But the Krypteia was also about instilling fear into the helots. After all, Sparta was the place where, in B. The Krypteia itself started, by some accounts, after a slave revolt around this same time nearly toppled the Spartan government and won the helots their freedom.
The Spartans managed to stop it — but they learned to fear the slaves that outnumbered them. Every year afterward, the Spartans declared war against their own slaves. After reading about Krypteia, learn about Greek Firethe secret weapon that leveled armies, and the battles that shaped Greek history.
By Mark Oliver. Before a Spartan boy could be considered a man, he was put in the Krypteia — a secret squad that would sneak up on unsuspecting slaves and brutally murder them at will. Share Tweet Email.Log in Register. Forums New posts Search forums. What's new New posts New media New media comments Latest activity. Media New media New comments Search media.
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How much of a threat is it? Latest: woodswise Today at PM. General Health Forum. Members' Pics and Videos. Member Online Journals. New Member Introductions. How much will a deadlift suit add to your dead lift?
Powerlifting Training and Strength techniques. Diet and Nutrition. Latest News On Anabolics. Muscle soreness where glutes meet the hamstrings? Search titles only.Click here or Scroll down to watch the video instructions and download the spreadsheets.
BUT, I loved it! Other routines I really like were the Texas Method and Smolov. Double Doh! Even better, buy it so you can go back to it like I do from time to time. For years I did a lot of isolation exercises; Curls, Tricep extensions, Leg extensions, etc etc etc… I also did a couple compound movements like squat and bench, but I never really focused on compound multi-joint movements.
Mult-joint compound movements build the most muscle and work all these smaller muscles in addition. People are baffled when I tell them I rarely if ever do curls. Amazingly, when I started focusing on the big compound lifts, my calves actually grew.
We all want to make huge gains fast, and in the beginning this is possible. However, the longer we train, the slower the progress becomes. That could be in weight or reps. I love automating things lazy to make my life easier lazy and more efficient lazyso I created a workout spreadsheet that will auto calculate all your numbers after the first week.
Benefits of these spreadsheets include but are not limited to… Note: Originally I only had benefits for us dudes, but I recently had a comment that I should have benefits for the ladies too. So, ladies, let me know if I should add any more. Cures impotence! Your dog will stop licking his balls in public. We hate spammers and they should all be beat profusely about the head and shoulders with a blunt object. Each training cycle lasts 4 weeks. This is an easy deload week.
After the fourth week, you begin again with 3 sets of 5 reps. Emphasize Big, Multi-Joint Compound Movements For years I did a lot of isolation exercises; Curls, Tricep extensions, Leg extensions, etc etc etc… I also did a couple compound movements like squat and bench, but I never really focused on compound multi-joint movements. The Jim Wendler Workout Spreadsheet I love automating things lazy to make my life easier lazy and more efficient lazyso I created a workout spreadsheet that will auto calculate all your numbers after the first week.
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