Krypteia Training and Powerlifting

Krypteia Training and Powerlifting

From Jim: The following is from a member of the Jim Wendler Forum - where people help each other out and aren't complete ass napkins.  That may be our new slogan.  Anyway, the following member has been doing the Krypteia program, kicking some ass and then decided to do a powerlifitng meet.  I'll let him tell the story of what happens when you simply get stronger.


This post might get a little lengthy, but I can't pass up the opportunity to share some more insight into the completeness of this program. As I've stated in earlier posts (on the forum), I've been running Krypteia since the beginning of January and I'll be starting the 3rd and final phase today. I used an 85% TM (training max) from the start of the prep phase, used 55%/60%/65% for the BBB work in phase 2, and really started to push the assistance work as I moved into the second cycle of the Prep Phase.

I always started each training day with mobility work and various jumps.  I also conditioned 4-6 days/week - this usually consisted of riding the Air Dyne for 25-50 minutes. Occasionally I would run (1.5-8 miles) as time and weather permitted. To summarize, I ran the program exactly as written/suggested. With the only change being the added runs; these were only done when and if I felt I was able to handle the additional work from a recovery standpoint.

I decided to lift in a raw, full-power meet this past Saturday as it has been close to 3 years since I have competed. Getting back on the platform was one of my goals for this year. I registered back in early February with no real expectations, intending to just hit what I could and see where I was.

I did not change my training AT ALL. No peaking, no tapering, no specific meet training at all.

The week before the meet happened to be a deload week between phases 2 and 3, but that was merely a serendipitous coincidence. My training maxes for the last cycle before the meet were:

Squat: 325

Bench Press: 265

Deadlift: 405

I only handled my training maxes once, which were each done for a strong set of 5 reps. This was done 2 weeks prior to the meet. Come meet day, I weighed in at 217. Had one of my best performances ever, hitting all 9 attempts and finishing with

Squat: 420

Bench Press: 335

Deadlift: 535

Keep in mind how much lower, my training maxes were and the fact that I have not handled anything close to those weights in well over 18 months. On top of that, every attempt was strong, fast, and relatively easy. I didn't realize how fast until I watched video afterwards but I was blown away at how explosive I looked. Depending on the lift, I was only 30-50 lbs off of my all time PRs which were all also at a body weight of 250+. I ended up winning the 220s and qualifying for APA nationals. I definitely left quite a bit of weight on the platform on all three lifts, but I couldn't be happier with the results otherwise. This was also the most stress free and fun meet I've ever done.

The moral of the story; hard work and consistency is what drives progress. Anyone who thinks that sub-maximal training doesn't work, the proof is in the pudding. I never felt run down or beat up throughout any portion of this program, and I always chose to trust the process and do the program as intended. Do the work, be consistent, be smart. Big thanks to Jim and all the other members here, sometimes just reading posts was enough to keep me from doing something stupid and sabotaging myself.

*If you don't understand some or all of this post, please read 5/3/1 Second Edition first before moving on to 5/3/1 Forever.  Do this and you will have a comprehensive grasp on all the terminology, programming, philosophies and training methods you need to be successful in the long term.

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