Jimmy B's Krypteia for BJJ

From JimWendler.com

Week 1

Monday Squat - 5's PRO, 5x5 @ FSL Assistance - Choose 1 pressing movement and 1 pulling movement. Thursday Bench Press - 5's PRO, 5x5 @ FSL Assistance - Choose 2 lower body movements; see list below

Week 2

Monday

Deadlift - 5's PRO, 5x5 @ FSL Assistance - Choose 1 pressing movement and 1 pulling movement. Thursday Press - 5's PRO, 5x5 @ FSL Assistance - Choose 2 lower body movements; see list below

5s PRO This is done with the same percentages, but with all sets being 5 reps. The last set is also done with the fixed 5 reps, rather than an AMRAP.

First Set Last (FSL) Uses the same percentage of Training Max as the first set of Core Work for that day. This is 65, 70, and 75% for Weeks 1, 2, and 3, respectively. Done for 5 sets of 5 reps.

Training Max at either 85% or 90% of the 1RM. Use 1RM calculator. After each 3 week cycle, you add weight to the Training Max and calculate a new set of weights. The Press and Bench Press add 5lbs, and the Squat and Deadlift add 10lbs.

Assistance Work on Squat/Dead Days Press - push-ups, dips, DB pressing (any angle), incline press, press, triceps extensions/pushdowns, close grip bench press Pull - rows (any kind), chin-ups, pull-ups, curls (any kind), lat pulldown, low row, any back machine, face pulls

Assistance Work on Bench/Press Days

*Choose any two movements; be smart. DB squat, body weight squat, lunges, Bulgarian single leg squat, step-ups, good morning, straight leg deadlift (SLDL), Romanian deadlift, leg press, hack squat, KB swings/snatches/cleans, low rep box jumps (experienced lifters/coaches ONLY), jump rope, any abdominal movement, back raises, front squat, muscle cleans/snatches loop

The percentages here are of the Training Max, NOT a One Rep Max.

Week 1: 5 reps at 65%, 5 reps at 75%, 5+ reps at 85% Week 2: 3 reps at 70%, 3 reps at 80%, 3+ reps at 90% Week 3: 5 reps at 75%, 3 reps at 85%, 1+ rep at 95%

The key is awesome bar speed on the main lift and total control/build muscle on the assistance lift. No

Including the warm-up sets, you will perform 10 total sets of the main barbell movements and 5 sets of EACH of the assistance movements per training day. You will be alternating the sets of assistance work (this is clearly shown in the 5/3/1 Forever book.) Reps on the assistance work are generally around 10 - you can go lower or higher based on your experience