T Nation

Maple Syrup Strength (littlesleeper)




If I run the BB/Athlete template then I think I might try to superset the main lift with assistance. If Jim were to ask me then I’d tell him I was running BB/Athlete with inspiration from Krypteia.

It feels good to get a lot of work done in a short amount of time. With my current body part split I feel like I’m just sitting around between sets when I could be productive. But I’m also not doing squats or deads. Those are deserving of rest.


Krypteia W1D4
Finally comes day 4, Krypteia’s first deadlift session. I was not looking forward to this one. Deadlift volume (accumulated) kicks my ass, and it was here.

135 x 5
225 x 5
315 x 5
365 x 5
425 x 5
480 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

In between sets I performed 12 x BW dips or 10 x BW chins (alternating).

I figured that the deadlifts would take an eternity to get through so I was rushing these sets pretty good. There were also 5 people in the home gym when I showed up so it was packed. Luckily I scooped up my barbell and went to work. I did all the above work in 35mins. I was light headed, and not too far from puking for my last two deadlift sets. They weren’t heavy (as in, nowhere close to failure) but OH MAN did they spend me.

Finished with 100 band facepulls. These were supa-sloppy and done in half rep sets of 25. I was still fighting that salivating feeling you get when you think you might get sick. Unloading my deadlift bar, while doing these facepulls took a full 10mins to hit my 45min cap for the workout. Whew. That was work for me.


Then wait until the first easy cycle is finished and Krypteia shows up for real.
This was supposed to be an easy introduction Sleepy.
EDIT: MUHAHAHAHA (evil laughter)


It’s a work in progress, Mort! He gets to build up to doing both assistance exercises between sets of deadlifts. That’ll be 11 sets of dips and chins!


Yeah but as I remember it is FSL 5 sets of 10


Haha, yeahhh. The program starts with 2 cycles with supplemental at 5x5 FSL, and then moves to 5x10. I’m not sure how likely it is that I will actually do that for deadlifts.
The 11 sets of alternating dips/chins kept my heart rate up throughout the workout. This is very different than the usual 2+mins I take between deadlift sets!

Upper back is feeling like gainsville today.


My athlete version does 10 x 5 - much better!


I agree that I would like this better, but maybe not with trying to stay under 45mins. I’d basically have to eliminate ALL rest periods to try and get 10 sets of supplemental accomplished!


I could see that being a problem. That would also make for about 16 sets of deadlifts if you follow Jim’s 40/50/60% warm up.


Nice work man!


Which would also mean 16 sets of alternating chins and dips! Ughhh…

Thanks man, feeling it (mostly) in all the right places today.
Hip is still a little angry. Going to do my best to keep my mobility work consistent and blast through this.


Krypteia W2D2
45 x 10
95 x 5
115 x 5
145 x 5
165 x 5
185 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Superset with Alternating:
50lb SLDL with shrug at the top
80lb goblet squats, constant tension in the quads

Not bad, flew through this work in 34 mins.

Blasted out 100 band pullaparts in intervals of 25. All finished up in under 40mins.
I could disperse these throughout the workout to probably get them done a little quicker, but I’m starting to enjoy the little banded finisher. I’m alternating 100 banded facepulls or 100 banded pullaparts each workout. Both of these have given me a fantastic upper back/trap/rear delt (the entire “yoke”) burn and pump, so I’ll be leaving them for the end of each workout for now.

So far I’m liking Part 1 of Krypteia. Part 1 run for 6 weeks, then I do 7th Week Protocol, then for Part 2 the supplemental changes to 5x10 FSL… I’m not sure how I feel about Part 2…


Band pulls aparts are money for the back after workout to finish an upper day.


And you’re supposed to push the supersetting exercises :slight_smile: Gonna be fun


I agree. I’ve been consistently including them in my workouts for over a year now (but kinda just doing a half-assed 30-45 per session). I think doing 100 programmed reps each day should really make a difference.



Sounds like something I should steal from ya. I could use a little more upper back meat for squatting haha.


Krypteia W2D2

135 x 5
225 x 5
335 x 5
380 x 5
430 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

Chins/dips 10each alternating between sets.

Weight moved well today. A little slow moving working up to the top set because the gym was full again, but they cleared out for my FSL sets and I flew through those. Nice cardio session hitting the 5x5 at 335. Legs are feeling this today.

Krypteia W2D3

45 x 5
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Top set was prescribed weight, but bumped the first set to 225lbs instead of 215lbs. Got all sets without too much trouble.

SLDL with 50lb dbs and 80lb goblet squats between sets. Feeling good to get the hips, quads and hams some blood as they were feeling pretty tight from squats yesterday.

Last night I was fat with candy and chips while at a friend’s place. Tonight my wife and I are off to a dance, so hopefully the calories burned from dancing > calories consumed from whisky.


That won’t help with those abs !!!


Why have abs when you can eat delicious food!


The trick is to have both