beyond-bodybuilding coverIt’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 waterburyIf 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

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

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