Thinking of starting Krypteia Redux as my first 531 program after a couple of months on Phraks GSLP variation. I’ve got Beyond 531 but trying to get my head around the newer 531 recommendations. Trying to get an understanding on he leaders and anchors too.
Limited to 3 day programs and my goals/interests/background are around Calisthenics and BJJ. I train BJJ twice per week.
I’ve come up with the following plan, modifying some of the accessories :
Main Lift: Squat 5s Pro
- Squat – FSL x 5 reps
- Dips – 10 reps
- Trap Bar Row – 10 reps
Main Lift: Bench Press 5s Pro
- Bench Press – FSL x 5 reps
- DB Lunge – 10 reps
- Pull-ups – 10 reps
Main Lift: Deadlift 5s Pro
- Deadlift – FSL x 5 reps
- Overhead press - 10 reps
- DB Row – 10 reps
I’m a little confused about the programming but thinking of running it similar to the original Krypteia in 531 Forever…
Leader: 5s Pro 5x5 FSL Weeks 1-2
Anchor: 5/3/1 (with AMRAP) 5x5 FSL Week 3
Repeat twice (6 weeks total) then deload
I hope I’ve got the idea of all this right.
Any input, feedback, ideas would be greatly appreciated