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 chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

sumo deadlift

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.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

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).

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

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