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

Tara Stuckless

Personal Strength Training by Thomas King

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

Curtis Comerford

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory. One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

Tara Rector-Whelan

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around, it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

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!

Dawn Armstrong

Personal Strength Training by Jon-Erik Kawamoto

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

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