5x5x5: High Frequency Training for more Strength

beyond-bodybuilding cover It’s time for a new program.

I like to change my program every once and awhile, but I make sure I give the program enough of a chance to see how my body reacts and adapts. If I like the program, I’ll stick with it for a few more phases (usually 4-8 weeks). I’ve been doing a body part split for just over 2-months now and think it’s time for a change.

The other day, I was flipping through Beyond Bodybuilding by Pavel (a great read by the way) and found this strength training program called 5x5x5. It looked different and challenging and like something I’ve never tried before. I’m a fan of high frequency training for low intensity-type exercises, but this is a high frequency form of training on a whole other level! Here’s the program:

5x5x5

I decided to go with this plan:

A1. Barbell Bench Press (day 1 weight 205lbs)
A2. Conventional Deadlift (day 1 weight 305lbs)
B1. Front Squat (day 1 weight 225lbs)
B2. Weighted Chin Up (day 1 weight 45lbs)
C. Barbell Overhead Press (day 1 weight 115lbs)

I also decided to add a few low intensity exercises to the end of the workout as circuits D, E and F. This plan is modified from strength coach Chad Waterbury’s High Frequency Training ebook.

D. Bicep Curl variation (weight 35lbs)
E. Lateral Raise (weight 25lbs)
F. Narrow Pushups (body weight)

The rep/set scheme for circuits D, E and F are as follows:

Perform 30 reps of exercise D and E on day one with a sub maximal, easy load. Perform daily, Monday through Friday (as in the 5x5x5 program above). Add 1 rep every day for 4 weeks. Therefore, day two would have 31 reps, day 3, 32 reps, etc. Don’t worry about how many sets to perform. Use as many sets necessary to complete all reps for that day.

Lastly, for exercise F, perform 50 reps on day one. Perform daily (Mon-Fri) and add 1 rep every day for 4 weeks. Don’t worry about how many sets to perform, just use as many sets necessary to complete all reps for that day.

As I write this, I’m currently on day 4, but here’s the best part: seeing how this high frequency training program has increased my 1RMs.

My current 1RMs before starting this program are 395lbs for the deadlift, 260lbs for the front squat, roughy 60lbs-ish for the chin up and 135lbs-ish for the overhead press. I took time off bench pressing last fall, but managed a 275lbs bench last spring (all this at a body weight of 177lbs). Not bad for a x-distance runner but nothing compared to internet standards.

This program isn’t for everybody. You’re probably thinking to yourself, that’s a great way to overtrain, and you’re right, but don’t get your tighty-whities in a knot. This program should only be done for 4 weeks straight…and that’s it. If you want to try this plan, make sure your recovery ability is almost perfect. Get 8 hours sleep a night, eat healthy and try to minimize stress in other areas of your life (yeah, easier said than done).

*****

high frequency training cover waterbury If you want to read more about high frequency training, I highly suggest you check out Chad Waterbury’s ebook High Frequency Training. I think it’s a great resource for all trainers and trainees. I picked up many tips that I now incorporate into my own training, and client’s training.

Check out this resource HERE.

If you plan to start this program with me, good luck and let me know how it goes.

-JK

Kyle Howlett

Personal Strength Training by Thomas King

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

Lee Wicks

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

Dane Woodland

Personal Strength Training by Jon-Erik Kawamoto

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Chris Stratton

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

Nic Capps

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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