T Nation

Krypteia and 7th Week Protocol (Deload)


#1

Hey Guys

I am currently doint the Krypteia-program and I will start the second cycle next week.
The only question I have is about the deload week (deload after prep phase and after phase 2) - Are you just going for those singles or do you use the percentages of original 5/3/1? What about the assistance? Still doing those supersets?

Thanks


#2

…?


#4

7th week protocol:

  • TM test
  • go up with singles for TM(=deload)
  • PR Test

So I think I would go for those singles: 70%x5, 80%x3-5, 90%x1, 100% ™ x 1

But I also don’t get what to do in the Krypteia program…


#5

Could not remember the singles part… Tnx


#6

Oh, ya, that’s my bad. I forgot about the singles part too.


#7

it’s no different than any 5/3/1 program…

prep phase (keep same TM for this phase)
Cycle 1 (3 weeks)
Cycle 2 (3 weeks)
deload (TM for 1 rep if you know its good, 5 reps if you need to test it)

phase 2
Cycle 1 (3 weeks)
raise TM 5/10
Cycle 2 (3 weeks)
deload (TM for 1 rep if you know its good, 5 reps if you need to test it)
raise TM 5/10

phase 3
Cycle 1 (3 Weeks)
deload (TM Test or PR)

restart phase 2 or start another program.


#8

Thanks mate, got it. But what assistance are you doing during the deload weeks?


#9

Typically something easy like triceps rope push downs, push ups, band pull aparts and face pulls.


#10

Its done just like every single 5/3/1 program in Forever. That was why it was mentioned in the book.