A 5x5 Primer

So after i started Starting Strength in July 2013, i have been reading up on whatever i could find on the 5x5 approach/method/system. Here are some basic elements of it.

This is a primer, therefore only covering the most basic elements that make up the method. For more detailed information, do a search on some of the terms that i would italicize in the text below. No links provided as there are a ton of information on them.

Disclaimer: I am not the inventor of the system. This is an old system commonly attributed to Bill Starr and contemporaries or even earlier. There are many iterations and versions and therefore some of the info here may vary from other sites. The info here is my understanding on the common elements of the system. Currently i am at Advanced Novice so my understanding of Intermediate and above is only from reading.

Intro

5x5 in it's most basic definition means 5 sets of 5 reps.

The 5 sets could be all the same weight (sets across, eg Stronglifts) or increasing weights (ramping, eg Bill Starr, Glenn Pendlay and Madcow) or any combination of them.

The number of reps in each set could be 5 or could be anywhere between 1 to 5.

The number of sets does not have to be exactly 5. Some sets could be repeated.

Some permutations and combinations could be:

Starting Strength (3x5 across)
Set #1: 5 reps @ 40% target weight (warm up)
Set #2: 3 reps @ 60% target weight (warm up)
Set #3: 2 reps @ 80% target weight (warm up)
Set #4: 5 reps @ target weight
Set #5: 5 reps @ target weight
Set #6: 5 reps @ target weight

Bill Starr (5x5 ramping)
Set #1: 5 reps @ 35% target weight
Set #2: 5 reps @ 70% target weight
Set #3: 5 reps @ 80% target weight
Set #4: 5 reps @ 90% target weight
Set #5: 5 reps @ target weight

If you are doing 5x5 across, you do a few warm up sets before the work sets.

Why 5 reps

5 reps is a good middle ground between pure strength and hypertrophy, giving you a good balance of both.

Number of sets

Depends on the volume needed at the target weight / top set / working set.

Protocols for the beginner to advanced

Beginner / novice is defined as being able to add weight to the bar every session. Search for "novice effect" in Practical Programming for Strength Training.

Intermediate is defined as being able to set a new PR every week.

Advanced is defined as being able to set a new PR every month or months or years.

The protocols

These protocols are based on 3 times a week. The three days are named Monday, Wednesday and Friday. But it could be any three non consecutive days followed by two days off.

Three is a good number that most people can commit to.

Two is too little frequency.

Four may not be good as it would be easier to miss sessions and screw up the whole system.

Stage 1: Novice / beginner

Session-to-session increase aka add weight to the bar every session.

Monday - Heavy	Wednesday - Heavy	Friday - Heavy
Squat	Squat	Squat
Week 1: Bench Week 2: Press	Week 1: Press Week 2: Bench	Week 1: Bench Weel 2: Press
Deadlift or other Pull	Deadlift or other Pull	Deadlift or other Pull

Note: Deadlift or other Pull can be placed on any day as you already have fatigue from the first two exercises and you can place it any where that would give you the most recovery. Search Starting Strength forums for more details. 

Deadlift is always done for 1x5 as it is very taxing and more sets would make recovery suffer. 1x/week of Deadlift or less is sufficient to drive progress. Squat would improve Deadlift so as long as you are squatting 3x a week, it is not a big issue to have less Deadlift frequency.

The Deadlift protocol could be:
Set #1: 5 reps @ 35% target weight
Set #2: 3 reps @ 70% target weight
Set #3: 2 reps @ 80% target weight
Set #4: 1 rep @ 90% target weight
Set #5: 5 reps @ target weight 

Pulls could be Power Clean, Pull Up or Bent Over Row. You could do other pulls but the most recommended are these. 

I don't differentiate between Bent Over Row and Pendlay Row. As far as i am concerned, the Pendlay Row version where you set the bar down every rep is more reasonable to save your lower back.

Stage 2: Advanced Novice

Light day midweek, otherwise session-to-session increase.

Monday - Heavy	Wednesday - Light	Friday - Heavy
Squat	Light Squat @ 80% Monday or Front Squat	Squat
Week 1: Bench Week 2: Press	Week 1: Press Week 2: Bench	Week 1: Bench Week 2: Press
Pull Up	Week 1: Deadlift Week 2: Power Clean	Pull Up

Top set of Squat on Wednesday is 80% of Monday. Otherwise everything else is the same.

Stage 3: Advanced Novice / Early Intermediate

Bill Starr's Heavy-Light-Medium aka Strength Factor Routine

Monday - Heavy	Wednesday - Light	Friday - Medium
Squat	Light Squat @ 80% Monday or Front Squat	Medium Squat
Bench	Press	Bench or Incline or Dips or Push Press
Deadlift	Pull Up	Power Clean / Bent Over Row

Monday sets are as described above:

Set 1: 5 reps @ 35% target weight

Set 2: 5 reps @ 70% target weight

Set 3: 5 reps @ 80% target weight

Set 4: 5 reps @ 90% target weight

Set 5: 5 reps @ target weight

Wednesday if doing Light Squat could be:

Set #1: 5 reps @ 35% Monday's top set

Set #2: 5 reps @ 70% Monday's top set

Set #3: 5 reps @ 80% Monday's top set

Set #4: 5 reps @ 80% Monday's top set

Set #5: 5 reps @ 80% Monday's top set (set #5 is optional, you could stop at set #4 and don't do set #5)

If you are doing Front Squat on Wednesday, use the same ramping sets as Monday, but it would all be lighter due to the nature of the exercise. Same goes for Press as compared to Bench.

Friday sets could be:

Set #1: 5 reps @ 35% Monday's top set

Set #2: 5 reps @ 70% Monday's top set

Set #3: 5 reps @ 80% Monday's top set

Set #4: 5 reps @ 90% Monday's top set

Set #5: 3 reps @ (Monday's top set + 2.5%)

Next Monday you would repeat Friday's top set but for a set of 5.

Note: From absolute Novice to Advanced Novice, there are various workable protocols:
3x5 sets across ala Starting Strength
5x5 sets across ala Stronglifts
5x5 ramping ala Bill Starr, Pendlay and Madcow

It seems to me that Intensity is enough with any of these protocols. Volume is not so much a factor in creating adaptation.

I have only done 3x5 across and 5x5 ramping so i can't really comment on 5x5 across. But for practical purposes, to keep sessions in 1 hour or less, i would say 5x5 ramping is a more reasonable choice for people who don't live in the gym. For 3x5 across, as the weight gets heavy, sessions would get very long (up to 1.5 to 2 hours) because of the rest between sets.

At this stage of Novice to Advanced Novice, you are not strong enough to do a lot of damage to yourself every session, ie you can recover fast enough to add more weight to the bar at the next session, ie fatigue is not an issue. You train, recover, train harder, recover and so on.

Here the adaptation model is the Single Factor Model which only considers Fitness.

Stage 4: Intermediate

Weekly progress.

As you get closer to your genetic potential, you need more workload (Volume) to drive adaptation. Simple variation in Intensity (like in Novice to Advanced Novice) does not provide enough Volume to drive adaptation.

More Volume means more Fatigue, which needs more time to recover. But you can't do the next session when full recovery occurs as that would be too little frequency and therefore Fitness does not improve as much.

So we need to vary the Volume as well as the Intensity. We now have Fatigue and Fitness to consider, aka Dual Factor Model.

From pg 169 of Practical Programming

We would increase Volume on one of the days, usually Monday. Which would make the weekly planning to be:

Monday: High Volume-Moderate Intensity

Wednesday: Low Volume-Low Intensity

Friday: Low Volume-High Intensity

Or in short Volume-Recovery-Intensity, which parallels Heavy-Light-Medium. Welcome to the Texas Method (Glenn Pendlay).

Monday - Volume	Wednesday - Recovery	Friday - Intensity
Squat 5x5 across	Front Squat or Squat 2x5 @ 80% Monday	Squat 1x5 (PR day)
Week 1: Bench 5x5 across Week 2: Press 5x5 across	Week 1: Press @ 80% Monday Week 2: Bench @ 80% Monday	Week 1: Bench 1x5 (PR day) Week 2: Press 1x5 (PR day)
Deadlift or other Pull (various)	Deadlift or other Pull (various)	Deadlift or other Pull (various)

Note: There are various interpretations on the placement of Deadlift and other Pulls depending on your recovery. Search Starting Strength forums for more info.

For most non-professional strength athletes, we don't need to look beyond Intermediate programming.

Stage 5: Advanced

Volume-Recovery-Intensity also, but each phase lasts one week or longer (eg 5/3/1, Bill Starr, Madcow), so you have:

Volume Week: eg 5x5 across

Recovery Week: eg 3x3 across

Intensity Week: eg 1x3 (PR)

At a later stage, each phase would last a month or more, so you have:

Volume Month / Phase

Recovery Month / Phase

Intensity Month / Phase

Which is properly termed Periodization.

Note: Intensity could also be called Intensification / Peaking.

Resources

Books

Starting Strength

Practical Programming for Strength Training

Online articles and forums (search terms)

Starting Strength
Starting Strength Wiki

Stronglifts 5x5

5x5

Madcow 5x5

Bill Starr 5x5

Heavy Light Medium

Glenn Pendlay 5x5

Texas Method

30 Sep 2013 Monday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
101kg x 5, 5, 5

Comment: Bar speed good. I attribute this to the longer rest i took between sets.

Bench
20kg x 5, 5
30kg x 5
40kg x 2
50kg x 2
62kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
130kg x 5 + 1 fail

Comment: Bar spinned out of my grip. Note to self: set up the bar more properly.

27 Sep 2013 Friday - Squat Press Pull Up

BW: 74.3kg

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
99kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
52kg x 5, 5, 5

Comment: Forgot to use 25kg.

Pull Up
6kg x 5
7kg x 5, 5

25 Sep 2013 Wednesday - Squat Bench

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
97kg x 5, 5, 5

Comment: Squat bar speed good.

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5, 5, 5

23 Sep 2013 Monday - Squat Press Deadlift

Squat (High Bar)
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5, 5

Comment: Switching to High Bar simply because there is one less thing to worry about: the grip.

Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
50kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
128kg x 5

13 Sep 2013 Friday - Squat Bench Power Clean

BW: 76.7kg

Squat
20kg x 5, 5
40kg x 4
60kg x 3
80kg x 2
106kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
66kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
60kg x 3, 3, 3, 3, 3

Comment: Power Clean feels heavy.

11 Sep 2013 Wednesday - Squat Press Pull Up

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
105kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
55kg x 5, 5, 5

Comment: Press feels heavy. Rep #1 to #3 bar speed slow, rep #4 to #5 bar speed very slow.

KB 1H Press
24kg x 1/1
26kg x 1/1
28kg x 1/1
30kg x 1/1
32kg x 1/1

Comment: Finally able to press the 32kg. Bell speed good. :)

Pull Up
6kg x 5, 5, 5

BW: 74.9kg

9 Sep 2013 Monday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
104kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 4
50kg x 2
65kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
125kg x 5

Comment: Deadlift feels heavy but bar speed good. Next session decrease the increment.

6 Sep 2013 Friday - Squat Press Power Clean

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
103kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
54kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
59kg x 3, 3, 3, 3, 3

BW: 74.2kg

4 Sep 2013 Wednesday - Squat Bench Pull Up

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
102kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
64kg x 5, 5, 5

Pull Up
5kg x 5
6kg x 5, 5

BW: 73.2kg

Comment: Squat, Bench and Press are getting slow now. BW increases is also getting slow. Slow increments of 1kg each session.

2 Sep 2013 Monday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
101kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
53kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 5

30 Aug Friday - Squat Bench Power Clean

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
99kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
62kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
58kg x 3, 3, 3, 3, 3

29 Aug Thursday - Recovery Status

Woke up feeling much better today. :)

28 Aug Wednesday - Squat Press

Comment: Underrecovered. Woke up at 9+ but still felt lack of sleep. Napped for 1hour  but still felt not fully recovered.

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
97kg x 5, 5, 5

Comment: Squat bar speed slow.

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
52kg x 5, 5, 5

26 Aug 2013 Monday - Squat Bench Deadlift

Comment: Underrecovered. Woke up a few times at night to take care of Kaye.

Squat
29kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5

Comment: Squat bar speed good.

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
115kg x 5

Comment: Deadlift felt draining.

BW: 72.6kg

23 Aug 2013 Friday - Squat (Deload) Press

Comment: Underrecovered. Did not sleep well last night. Deload the Squat.

Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5

Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
50kg x 5, 5, 5

21 Aug 2013 Wednesday - Squat Bench Pull Up

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
94kg x 5, 3 (fail at 4th rep), 5

Comment: Set #2 was not set up properly, the bar was not stable. Set #3 went up easy. Next session increase as usual.

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
57.5kg x 5, 5, 5

Pull Up
5kg x 5, 5, 5

19 Aug 2013 Monday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
90kg x 5, 5, 5

Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
47.5kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
90kg x 2
110kg x 5

16 Aug 2013 Friday - Squat Bench

Squat
20kg x 5, 5
35kg x 5
50kg x 3
70kg x 2
85kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5, 5, 5

Comment: 2 exercises is a good duration. Feels fresh after.

14 August 2013 Wednesday - Squat Press Deadlift (Restart)

Squat
20kg x 5, 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5, 5, 5

Press
20kg x 5, 5
25kg x 5
30kg x 5
40kg x 5
45kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
90kg x 2
100kg x 5

BW: 71.8kg

4 to 13 Aug 2013 - Sick

Fell sick. Sick from Sunday 4 Aug and still not fully recovered now (Wednesday 7 Aug). Now i am trying to backtrack why i got sick.

Friday 2 Aug
Went for prayer meeting.
Reached home about 2130 or so.
Loaded on food for supper.
Slept about 2300 or so.

Saturday 3 Aug
Woke up about 0500 for morning client at 0700.
Napped from 0800-0900.
Started Squat Bench Power Clean at about 1130 and completed about 1300.
Squat felt heavy but all reps were completed.
Missed 1 rep in Power Clean.
Felt fine throughout the day.
Except felt a little irritation deep in my left nostril at the end of the day.

Sunday 4 Aug
Woke up with more intense nostril irritation.
Body felt a little fatigued.
Drank coke in the morning to try to cure it.
By mid afternoon, i felt worse with low grade fever and body ache so i went home to have a nap of a few hours.
Got kerik at night.
Did not sleep well. Had much phlegm.

Monday 5 Aug
Woke up at 1000+, with even more intense nostril irritation and much phlegm in my nose.
No intense physical activity the whole day.
Slept well today. Had less phlegm and was able to sleep quite soon.

Tuesday 6 Aug
Woke up with nose feeling better with much less phlegm.
No intense physical activity the whole day.
But went to the gym to coach a client at 1900.
Something happened at work that bothered me emotionally.
Could not sleep well today, with much phlegm and right-sided headache and painful temple and jaw.

Wednesday 7 Aug
Woke up at 1000+ with nose feeling just slightly better than yesterday.
Still have phlegm which was yellow (heaty) and with traces of blood.

Comment: Possibly not enough sleep the day before Saturday's workout. Maybe i should have had lunch and napped a few more hours before Saturday's workout.

Fast forward to Wednesday 14 Aug

Finally the phlegm have somewhat cleared up. Restarting training today, however i'll probably leave the 3rd exercise blank for the second and third workout of the week most of the time to reduce volume. And i would do Mon-Wed-Fri to leave Saturdays free.

3 Aug 2013 Saturday - Squat Bench Power Clean

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5, 5

Comment: Bar speed very slow.

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
63kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
57kg x 3 (+1 failed), 3, 3, 3, 3

1 Aug 2013 Thursday - Squat Press Pull Up

Squat (Low Bar)
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
92kg x 5, 5, 5

Comments: I think i got the grip right this time. Feels strong. :)

Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
50kg x 5, 5, 5

Comments: Press feels strong. :)

Pull Up
3kg x 7, 7, 7

30 July 2013 Tuesday - Squat Bench Deadlift

Squat (High Bar) (finding out my working weight)
20kg x 5, 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
61kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
115kg x 5

Comments: L elbow pain. May be caused by improper grip in the Low Bar Squat or gripping the Deadlift when it lands on the floor. Switching to High Bar until the elbow heals.

27 July 2013 Saturday: Squat Press Power Clean

Squat
20kg x 5, 5, 5
40kg x 5
60kg x 3
75kg x 2
89kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
49kg x 5, 5, 5

Power Clean
40kg x 3
45kg x 3
50kg x 3
60kg x fail, fail, fail...
56kg x 3, 3, 3, 3, 3

Comments: Shorts tore during squats, must be the bigger thighs. Power Clean is very bad. The fractional plates are a lifesaver. Adductors and hamstrings are tight.

Freedom - Ido Portal

25 July 2013 Thursday - Squat Bench Pull Up

Squat
20kg x 5, 5
40kg  x 5
60kg x 3
70kg x 2
86kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
59kg x 5, 5, 5

Pull Up x 11, 11, 11

Comments: Thank God for micro plates. :)

23 July 2013 Tuesday - Squat Press Deadlift

Squat

20kg x 5, 5

40kg x 5

60kg x 3

70kg x 2

83kg x 5, 5, 5

Press

20kg x 5, 5

30kg x 5

35kg x 3

40kg x 2

47.5kg x 5, 5, 5 (struggling at the end of the 2nd and 3rd sets)

Deadlift
60kg x 5
80kg x 3
100kg x 2
110kg x 5

20 July 2013 Saturday - Squat Bench Power Clean

Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
80kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
57.5kg x 5, 5, 5

Power Clean
20kg x 3, 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3, 3, 3

18 July 2013 Thursday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
70kg x 2
78kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
45kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
105kg x 5

BW = 68.9kg

Comment: starting to slow down on the Deadlift. Next week start Deadlift-Pull Up-Power Clean.

16 July 2013 Tuesday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
50kg x 3
68kg x 2
75kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
55kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
90kg x 2
100kg x 5

13 July 2013 Saturday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
50kg x 3
65kg x 2
73kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
42.5 x 5, 5, 5

Deadlift
60kg x 5
70kg x 3
85kg x 2
95kg x 5

Comment: Survived my first week of Starting Strength. :)

11 July 2013 Thursday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
50kg x 3
60kg x 2
70kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
52.5kg x 5, 5, 5

Deadlift
60kg x 5
70kg x 3
80kg x 2
90kg x 5

9 July 2013 Tuesday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
50kg x 3
60kg x 2
65kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
35kg x 3
40kg x 2
45kg x 4 (Failed on 5th rep. Should have kept sets of 5 throughout until working set)
40kg x 5, 5, 5

Deadlift
50kg x 5
60kg x 3
80kg x 2
85kg x 5

6 July 2013 Saturday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 4
50kg x 4
55kg x 3
60kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 5
45kg x 3
48kg x 2
50kg x 5, 5, 5

Deadlift
20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 5

Comment: Starting on Starting Strength. It looks like the ideal program for me to increase my base strength.

What are MY Goals?

Health

Maintain being pain free in my joints and soft tissues.

Mobility

Maintain current mobility. Would be good if i can achieve a flat shinbox but that is low priority.

Function

Maintain normal human movement functions. The only strenous things i need to do in my real life are some occasional carrying of luggage for travelling, working with tools, and store work in the military. TACFIT 26 have served me well in keeping my functions well maintained. For me most of the BW movements are relatively not that difficult to achieve with some training. The only elusive movements are the KB 1H Push Press at >24kg and CB Swipe / Gama Cast at >35lb.

Attributes

In short, what impresses me the most is strength endurance like Sergey Rachinskyi's BB Squat 100kg for 212 reps: significantly high resistance but not maximal and mind blowing number of reps. I am also impressed with KB sport competition feats and 30 minutes or more but no more interested in competition events.

I started to think that i need more strength because of the new Circular Strength Training Cert requirements of Trial By Fire with 20 or 25 lbs for Coach Level. Flowfit is very easy for me but Clubbell swinging is not so.

Also Scott Sonnon and Alberto Gallazzi demonstrates KB and CB exercises in some TACFIT programs easily (TACFIT KB Spetsnaz, King of Clubs, Clubbell 5x5 etc.) with 32kg and 35 / 45lb. No way are you going to use 32kg and 45lb as a working weight (ie not max) in these programs without a higher level of base strength. Most of us would be smoked with 12kg and 20lb. Some of us may be strong enough to use 16kg and 25lb. With the big jumps in weight for KB and CB, even though i have not done them to all to Level 4 and going up the weights, i think i can say that it is not possible to go up to 32kg and 45lb by doing these programs, ie you need a dedicated strength program to be able to use 32kg and 45lb as a working weight.

Thanks to TACFIT 26 along the way i grow to learn what are my weakness and strength.

Strength: efficiency. The easiest exercises for me to progress are the explosive/ballistic exercises and bodyweight exercises. I can do them to a moderate effort without much practice.

Weakness: effectiveness, aka raw strength, aka i am weak. The hardest exercises are CB and KB exercises particularly the 1H Push Press, 2H Swipe, 2H Gama Cast where upper body strength is the limiting factor. Simply i can't use anything heavier than 24kg (Level 3) or 35lb (Level 4) for my working weight.

For BW, Planche Press (Level 3) and Shoulder Press (Level 4) are hardest but i know i can get them if i do some specific practice. These are limited by skill rather than strength. Rings Rollout (Level 4) is limited by strength and need specific strength work.

Physique

NA

2 July 2013 - Moderate: TACFIT A (Strength Modification)

CB 2H Swipe 25lb: 5R/5L, 50R, 50L

Ring Single Row: 50R, 50L

Pull Up Squat Up (Double Rings): 26, 15

BB Squat 40kg: 20, 18

RPE: 6

Comment: What if i do all the TACFIT 26 programs with strength protocol as per Convict Conditioning - 2 working sets modified repeated effort method. Whenever possible explosive exercises would be substituted with grind exercises. To see where is my strength level in every exercise. Anyway from todays numbers, 2H Swipe can go heavier, Rings Row can go up a level,  Pull Up and Squat still have a lot of potential to improve, but the low numbers could also be caused by fatigue from the Swipe and Row. Regardless, this protocol is good to determine when to progress an exercise. :)

Random Reflections on the Past 7+ Years of Real Physical Training

Introduction

I got into the world of real strength training about 2004 or so through Pavel's book Power to the People. Before that i was educated through mainstream bodybuilding (classic 3x10 with isolation plus bodypart splits) books and conventional rehab books (again 3x10 and isolations, squats are bad for your knees which i did not believe by the way etc.).

Fast forward to present. I have delved deeply into some of the most revolutionary fitness system in the market. Here are some of my reflections from each system.

Max Strength Days - Hard Style (Russian Kettlebell Challenge, Naked Warrior, Enter the Kettlebell, Optimum Performance Training System) 2004 - 2007+

Best things learned:

1. Strength is built by tensing the muscles as hard as possible (near 1RM).

2. Intensity is determined by %1RM, not by how fatigued you are, nor by volume.

3. Irradiation (in CST language: "the tighter the lighter" or The 7 Key Components of Structure).

4. 2 sets of 2 exercises is enough per workout to induce strength gains.

5. Volume builds hypertrophy.

Mistake made:

1. Not knowing about Compensatory Movements, leading to Elbow Tendonitis and Shoulder Tendonitis / Impingement.

What could i have done:

1. Stretch and back off.

Why i stopped to pursue the next system:

1. Low rep sets are not sufficient to make big jumps in weight (eg sets of 5 of 24kg kettlebell press to progress to 32kg).

2. Higher rep sets are not good done with maximal tension due to fatigue.

Next up...

Strength Endurance Days - (high rep pistols done kettlebell sport style, Kettlebell Sport and International Clubbell Sport, all with Circular Strength Training background) 2008 - 2009+

Best things learned:

1. All Circular Strength Training principles.

2. High reps build strength and conditioning to make big jumps in weight for kettlebell sport (4kg increments).

Mistakes made:

1. Not doing much maximal strength training leading to stalling at 24kg.

2. Not enough program design experience nor access to good programming.

3. Not doing a wide enough vocabulary of movement leading to weaknesses in combative training.

What i could have done:

1. Maintaining a maximal strength routine on Moderate Days.

2. As above.

3. Use what i learned before in Optimum Performance (NASM based) on program design: horizontal push, horizontal pull, vertical pull, vertical push, hip dominant, quad dominant, core ec.

Why i stopped to pursue the next system:

1. To strengthen movements in 6 degrees of freedom.

Conditioning Days - (TACFIT 26 and other TACFIT) 2010 to early 2013

Best things learned:

1. Conditioning and strength endurance are totally different animals.

2. All around athleticism is much better trained.

3. Bodyweight exercises which are explosive and / or mobility based are easy to progress and maintain.

Mistakes made:

1. Not doing much maximal strength training leading to stalling at Level 3 / Beta (ie 24kg kettlebell, 35lb clubbell).

2. Maximal strength (barbell work, particularly Deadlift) although have not been trained much have decreased significantly from an actual 1RM of 120kg @ 62kg in 2006 to and estimated 1RM of 99.0kg @ 65kg on 7 May 2013.

What i could have done:

1. Maintaining maximal strength work on Moderate Days.

Why i stop to pursue the next system:

1. To bring up my maximal strength. I think it is obvious from the past two training systems that when i drop maximal strength work, stalling is inevitable. I stalled at double 24kg in kettlebell sport and now stall again at 24kg in TACFIT 26. Recent training also shows me that to get better in TACFIT 26 at 35lb, i need to specifically train with 35lb for strength. This is also confirmed by training clients. Simply if they can't do a certain weight properly at Moderate intensity, no way are they going to use it as a working weight at High Intensity.

Next up...

Max Strength Again

Convict Conditioning and 5/3/1 would be my main training protocols for maximal strength. Conditioning wise, i am taking a break and maybe test once in a while to see where i am at compared to previously.

However to avoid the same mistakes made before when doing Max Strength Days in 2004 - 2007+, no longer are reps restricted to 5 or so. Milk all the reps as long as i can get benefits from it, as recommended in Convict Conditioning. Maybe i'll progress only when i reach 50 reps for each exercise / weight. We'll see...

21 June 2013 - Moderate: Convict Conditioning

Row
Vertical Row Leg Forward: 20
Bent Leg Row: 15
Straight Leg Row (Bar): 15
Straight Leg Row (Rings): 50

Deadlift
2L Deadlift 20kg: 20
Closed Deadlift 2x8kg: 20
Offset Deadlift 2x8kg: 50/50, 50/50

Row Top Hold: 44 sec

LYTP 2x2.5kg
L: 23
Y: 15
T: 21
P: 30

Comments: Straight Leg Row is much more efficient done on the rings than bar due to the variable position of the arms.

I am not going to write down the RPE for now as i am mainly doing strength / strength-endurance work, which is about the Moderate range anyway. Even the reps and the sets themselves are done close to failure, the amount of recovery between sets lowers the RPE significantly.

What Is The Required Number Of Reps To Go Up A Level In TACFIT 26 Progressions For Kettlebell And Clubbell?

In TACFIT 26, some kettlebell amd clubbell exercises go up the progressions in weight, ie same movement but he weight gets heavier as the levels go up.

Kettlebell:
Level 1 - 8kg
Level 2 - 16kg
Level 3 - 24kg
Level 4 - 32kg

Clubbell:
Level 1 - 15lb
Level 2 - 25lb
Level 3 - 35lb
Level 4 - 45lb

Again, using the formula:

r = (0.0333WR + W - w) / 0.0333w
Using R = 5, ie the next level up is a 5RM weight.

Kettlebell:
8kg to 16kg: 40
16kg to 24kg: 23
24kg to 32kg: 17

Clubbell:
15lb to 25lb: 29
25lb to 35lb: 19
35lb to 45lb: 15

Comment: For lower body exercises, it is not so hard go progress up the weights as most people's lower body strength is already strong enough to go up a few progress up a couple of levels without specific practice. However, in upper body strength, especially going up to Levels 3 and 4, you may need to add specific strength practice if you want to go up the weights if you can't already do these number of reps in a particular exercise (eg. Clubbell 2H Gama Cast, Clubbell 2H Swipe, Kettlebell 1H Push Press).

What Is The Required Number Of Reps To Progress In The Push Up And Make The Next Progression 5RM?

Using the formula as in the previous post:

r = (0.0333WR + W - w) / 0.0333w

And my personal data on the percentage of bw supported by the arms in the push up a few posts before:

30 inch to 24 inch = 16.9kg to 27.6kg: 28
24 inch to 18 inch = 27.6kg to 38.1kg: 19
18 inch to 12 inch = 38.1kg to 40.7kg: 8
12 inch to floor = 40.7kg to 46.0kg : 10

What Is The Number Of Reps Required To Go Up A Weight And Make The Next Weight 5RM?

Using the formula again:

1RM = 0.0333 x weight x reps + weight
w = working weight, r = working reps
W = goal weight, R = goal reps ie 5

0.0333wr + w = 0.0333WR + W
0.0333wr = 0.0333WR + W - w
r = (0.0333WR + W - w) / 0.0333w

The required number of reps to go up a weight for dumbbells or barbell with increments of 2.5kg and make the next weight 5RM:

2.5kg to 5kg: 40
5kg to 7.5kg: 23
7.5kg to 10kg: 17
10kg to 12.5kg: 14
12.5kg to 15kg: 12
15kg to 17.5kg: 11
17.5kg to 20kg: 10
20kg to 22.5kg: 10
22.5kg to 25kg: 9
25kg to 27.5kg: 9
27.5kg to 30kg: 9
30kg to 32.5kg: 8
32.5kg to 35kg: 8

The required number of reps to go up a weight for kettlebell with increments of 4kg and make the next weight 5RM:

8kg to 12kg: 23
12kg to 16kg: 17
16kg to 20kg: 14
20kg to 24kg: 12
24kg to 28kg: 11
28kg to 32kg: 10

The required number of reps to go up a weight for clubbell with increments of 5lb and make the next weight 5RM:

5lb to 10lb: 40
10lb to 15lb: 23
15lb to 20lb: 17
20lb to 25lb: 14
25lb to 35lb: 19
35lb to 45lb: 15

What Is The Minimum Reps Required To Go Up A Weight?

Using Epley's formula of estimated 1RM:

1RM  = weight x reps x 0.0333 + weight
m = 0.0333wr + w
m - w = 0.0333wr
r = (m - w) / 0.0333w

Where the estimated 1RM is the next heavier weight in the series.

The minimum number of reps required to progress up the weights for barbells or dumbbells with 2.5kg increments:

2.5kg to 5kg: 30
5kg to 7.5kg: 15
7.5kg to 10kg: 10
10kg to 12.5kg: 8
12.5kg to 15kg: 6
15kg to 17.5kg: 5
17.5kg to 20kg: 4
20kg to 22.5kg: 4
22.5kg to 25kg: 4
25kg to 27.5kg: 3
27.5kg to 30kg: 3
30kg to 32.5kg: 3
32.5kg to 35kg: 3
35kg to 37.5kg: 3
37.5kg to 40kg: 2
40kg to 42.5kg: 2
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.
.
72.5kg to 75kg: 2
75kg to 77.5kg: 1
77.5kg to 80kg: 1

The minimum number of reps required to progress up the weights for kettlebells with 4kg increments:

8kg to 12kg: 15
12kg to 16kg:10
16kg to 20kg: 8
20kg to 24kg: 6
24kg to 28kg: 5
28kg to 32kg: 5

The minimum number of reps required to progress up the weights for clubbells with 5lb increments:

5lb to 10lb: 30
10lb to 15lb: 15
15lb to 20lb: 10
20lb to 25lb: 8
25lb to 35lb: 12
35lb to 45lb: 9

Comments: The heavier the working weight, the less reps are required to move up a weight. At weights of 75kg and above (for barbells) it is possible to work singles and go up the next weights.

14 Jun 2013 - Moderate: Convict Conditioning

Push Up
76cm Height: 20
Knee: 15
Full: 50, 50

Leg Raise
Flat Bent Leg: 20
Flat Frog: 15
Flat Straight: 50, 50

Push Up Bottom Hold: 1 min 14 sec

Leg Raise Bottom Hold: 53 sec

RPE: 6

11 Jun 2013 -Moderate: Convict Conditioning

Handstand Push Up
Frog: 30 sec, 30 sec
Wall Handstand: 1 min 42 sec, 1 min14 sec

Bridge
Shoulder Bridge: 20
Table Lift: 15
Rear Plank Lift: 50, 50

Rocca Wall Hold: 1 min 30 sec

Bridge Hold: 1 min 2 sec

RPE: 6

8 June 2013 - High: 5/3/1 Deadlift

Deadlift
35kg x 5
45kg x 5
53kg x 5
58kg x 5
65kg x 5
75kg x 9

CB 1H Arm Cast
10lb:20/20
15lb: 15/15
20lb: 12/12

Pull Up Bottom Hold: 1 min 41 sec

RPE: 6

7 June 2013 - Moderate: Convict Conditioning

Push Up
73cm Height: 20
39.5cm Height: 16
Full: 50, 40

Leg Raise
Flat Knee: 20
Flat Bent: 15
Flat Frog: 50, 50

Push Up Bottom Hold: 1 min 6 sec

Leg Raise Bottom Hold: 47 sec

RPE: 6

4 June 2013 - Moderate: Convict Conditioning

Row
Vertical Row: 20
Vertical Row Leg Forward: 15
Bent Leg Row: 20 (set interrupted by gym instructor :P), 50, 50

Row Top Hold: 43 sec

Row Hang Hold: 2 min 54 sec

RPE: 6

Comments: Better performance after a No and Low day as compared to Low day only.

Wanted to do Deadlift after rows but was chased out of the gym by the instructor. :P

1 Jun 2013 - Moderate: Convict Conditioning

Handstand Push Up
Wall Headstand: 30 sec
Frog Stand: 30 sec
Wall Handstand: 1 min 38 sec, 1 min 3 sec

Bridge
Shoulder Bridge: 20
Table Lift: 15
Rear Plank Lift: 31, 28

Rocca Decline Scapular Circle: 30 Forward, 26 Backward

Cuban Rotation 2x5kg: 15, 15

Bridge Hold: 57 sec

RPE: 6

Why Do The Progression Standards You Lay Out All Require Such High (Often 20+) Reps? I Thought Low Reps Were Better For Strength?

In...bodyweight programs, it’s typical to use target reps that are in the higher range; at  least ten, often up to twenty or beyond. The reason why has to do with the logic of bodyweight training. Often, the move from one bodyweight exercise to the next, tougher step, represents quite a hike in strength. The jump from half one-arm pullups (step 8) to assisted one-arm pullups (step 9) is a good example. Working with triple reps might be theoretically “better for strength”, but if  you can only barely do three reps on the half one-arm pullup, your chances of being able to move on to the assisted pullup next time is zero!

With bodyweight progressions, the best chance of moving on forwards is to gain as much  strength possible from the exercise you are working on, before attempting something significantly more difficult. One of the best ways to really master an exercise is through high reps. In this sense, higher reps can be used by bodyweight athletes as a strength tool. (Who is stronger at one-leg squats? An athlete who can only do two reps, or an athlete who can do twenty?)

In contrast, lower reps are fine if you are training with weights. Let’s say you can curl 100 pounds for three reps. If three reps is your progression goal, you can add 5 pounds to the bar and try again. That only increases the output of the set by 5%. With bodyweight training, it’s much more difficult to add progress in such small, measurable increments. The most reliable way is by focusing on higher reps. Low reps sets make progress harder. If you can do four pushups, adding one rep makes for an output increase of 25%. But if you can do 20 pushups, adding one rep is an increase of just 5%. This is why higher rep sets are much more manageable and make progress smoother over time.

Paul Coach Wade

Convict Conditioning Super FAQ

Comments: This is very similar in the progression method in Kettlebell Sport where micro increases in the weight is not available. Commercially kettlebells have increments of 4kg. How to progress up the weights? By utilizing very high reps in the lighter weights before moving up.

30 May 2013 - Moderate: Convict Conditioning

Pull Up
Vertical Row: 20
Vertical Row Leg Forward: 15
Horizontal Bent Leg Row: 50, 34

Squat
Normal: 17
Closed: 15
Offset: 50/50, 50/50

Pull Up Scapular Circle (Jacknife): 50 Backward, 50 Forward

Floor YTWL 2x1.5kg: Bent Arm 8, 8, Straight Arm 8, 8

RPE: 6

How Many Percent of BW is Supported by the Hands in a Plank Position?

Today i did some measurements to find out how many percent of MY bodyweight is supported on my hands in a plank position of various heights.

Using standard height plyometric boxes of heights 30 inch, 24 inch, 18 inch, 12 inch and the floor.

BW = 65.6 kg
Height = 170 cm

Results:

30 inch box - 16.9kg = 25.8%
24 inch box - 27.6kg = 42.1%
18 inch box - 38.1kg = 58.1%
12 inch box - 40.7kg = 62.0%
Kneeling Plank on floor - 40.7kg = 62.0%
Pull Plank on floor - 46.0kg = 70%

Comments:

Good reference for your push up progressions.

A 6 inch difference makes a big difference at the higher heights. If you need more micro adjustments, you can consider using barbel plates of various thicknesses to use intermediate height adjustments.

28 May 2013 - Moderate: Convict Conditioning

Push Up
2nd Highest Box: 20
3rd Highest Box: 15
Knee: 50, 50

Leg Raise
Flat Bent: 20, 20, 50, 50

Push Up Scapular Circle
Backward: 31
Forward: 27
Backward: 36

Row Scapular Circle
Backward: 45
Forward: 26

RPE: 5

Comment: 2 main exercises is about right. :)

Training Schedule Plan

The stock Good Behavior schedule from Convict Conditioning:

Workout 1
Push Up
Leg Raise

Workout 2
Pull Up
Squat

Workout 3
Handstand Push Up
Bridge

What is lacking here is a Hip Hinge movement and a Row movement (not necessary in the early steps of Pull Ups).

I'll plan to do this for a"Home" workout, ie have access to equipment:

Home Variation 1

Workout 1

Push Up

Leg Raise

Workout 2

Pull Up

Squat

Workout 3

Handstand Push Up

Bridge

Workout 4

Row

Deadlift

Home Variation 2

Workout 1
Handstand Push Up
Squat

Workout 2
Pull Up
Bridge

Workout 3
Push Up
Deadlift

Workout 4
Row
Leg Raise

The exercise combination are not set in stone. Different combinations would be tested according to how well each match the other.

When i have no access to equipment (away), the stock Good Behavior schedule would be used.

How to do a Push Up: Proper Elbow Position

24 May 2013 - Moderate: Convict Conditioning

Pull Up
Bent Leg Row: 9, 18, 28, 50

Squat
Offset: 8/8, 15/15, 23/23, 50/50

Push Up
Knee: 10, 20, 30, 50

Row Scapular Circle: 38 Forward, 23 Backward

Push Up Scapular Circle: 34 Backward, 28 Forward

RPE: 6

Comments: 1) Even though the RPE is moderate, but after the Squats i was very fatigued. Took almost 40 minutes to complete the 3 main exercises. At 50/50 reps sets, it should take up to 6 minutes or more. The feeling was kind of like doing Kettlebell Sport.

Next time would only do 2 exercises each workout.

2) 3 work sets feels a lot of volume, especially for the high rep sets (Squats). I'll drop it to 2 work sets (as recommended in the manual, which i just read :P):

Warm Up Set 1 (minus 2 steps): 20 reps
Warm Up Set 2 (minus 1 step): 15 reps
Working Set 1: 50%RM (not in manual)
Working Set 2: as many reps as possible, which becomes the new RM

That is until it stops working.

LYTP Shoulder Exercise - 3 Best Ways

Random Notes from Overcoming Gravity

1. Upper body strength is best worked with bw. Lower body strength is best worked with weights.

2. Work handstand holds.

3. Work handstand and manna together.

4. Work straight arm handstand press.

5. Work 2 pushing and 2 pulling exercises for upper body and 2 for legs for beginners, then 3 each after you get some experience.

6. 5 types of goals:

Skill goals: eg handstand
Pushing goals: planche
Pulling goals: front lever
Mobility/flexibility goals: flat shinbox, side splits
Rehab/prehab goals: half bodyweight cuban rotation

7. For dynamic movements, optimally train in the 3 sets x 3-8 reps range. 5 reps is best.

8. For isometric holds, optimally train 4-5 sets x 60-70% max hold time for a total of 45-60 sec.

Best is 13-18 sec max hold time and 9-12 sec per set.

9. Superset opposite muscles to shorten time, eg planche and front lever.

10. For routines you can do 5-6 skills 5-6 times.

11. Do "compressions" for core

12. For dynamic movements, generally you are ready to go up a progression if you can do 8-10 or more reps.

For isometric movements, generally you are ready to go up a progression if you can hold for 25-30 sec.

13. 50% time should be spent on skill work, 50% on strength and conditioning. Eg:

Skill
Strength
Rest
Strength
Skill
Skill + Strength
Rest

14. Aerobic base can be used to improve performance in intervals of longer than 30 sec, eg gymnastics.

15. The Chinese require that their gymnasts squat at least 2x bodyweight.

16. Hips prehab:

Pike Stretch
Front Split
Side Split
Pike Compressions
Straddle Compressions
Kneeling Lunge Stretch

17. Back prehab:

Bridge
Seal, Side to Side Seal

18. Shoulder isolation exercises:

LYTPs
Scapular Push Up
Scapular Wall Slides
Band Dislocates
German Hang
Theraband
Undergrip Hang Stretch

19. Wrist exercises:

Wrist Push Up
Rice Bucket Circles
Wrist Roller
Sitting Wrist Drill Bit

20. "Gaining weight is simple. Eat a lot."

21. "For eliminating colds and upper respiratory infections such as the flu - 10,000-30,000IU for Vitamin D. Vitamin C DOES NOT HELP."

22. 3 main skills work:

Handstand
L-sit progressions
One- and two-arm lever

23. Handstands are fundamental to gymnastics as squats are to human movement. Practice it everyday.

24. The best gymnasts have the best handstands.

Too Many Progressions?

When i show guys on the outside how to train calves with bodyweight, many of 'em ask: Why do i need a lotta slightly different calf exercises? Why don't i just jump to the hardest one?

This is the wrong attitude. It's a big mistake to rush to the hardest exercises you can handle. Your goal is not to finish with an exercise as fast as you can -- just the opposite. Your goal should be to stay with an exercise for as long as you can possibly get conditioning gains from it... If you are going to be training...alone...for three years, why would you want to skip to the hardest exercise there is? There's nowhere to go from there.

This is not just a bodyweight-style training approach, either. Virtually all champion bodybuilders train this way. They don't train with limit weights from workout to workout. They train hard, but they use a "working weight" lighter than their max, and find ways to make that weight seem heavier. They milk each weight increase for all it's worth. You should do the same.

A...athlete is not a gymnast or dancer. You don't get judged on the difficulty of your movements -- just your results. In old school calisthenics, difficult movements aren't the goal. They are just tools to help you achieve your goals (strength and muscle). You are using these exercises to develop solid muscle and tendon, to put strength in the bank. This takes time. Please don't rush ahead of your body's own ability to adapt. RememberL you are using these exercises to build strength -- not to demonstrate it.

Paul Coach Wade
Convict Conditioning 2

21 May 2013 - Moderate: Convict Conditioning

Handstand Push Up
Frog Stand: 13 sec, 49 sec
Wall Handstand: 37 sec, 56 sec, 1 min 37 sec

Bridge
Table Lift: 5, 10, 10, 50
Rear Plank Lift: 15

Leg Raise
Flat Straight: 5, 10, 10, 22

Rocca Scapular Circle
Backward: 50
Forward: 50

Cuban Rotation 2x5kg: 12, 12, 8

RPE: 5

Comments

1. Handstand hold would be worked up to 3 minutes and beyond. Build a wider base to go higher.

2. My strategy to tackle the high number of reps without taking too much recovery time would be:
Warm up set: 25%RM
Working set #1: 50%RM
Working set #2: 75%RM
Working set #3: as many as possible minus 1-2 reps (becomes the new RM for next session)

3. But if it is a new progression, i'll attempt 5 reps for warm up and 10 reps for sets #1 and #2.

4. Got too enthusiastic for the Cuban Rotation. Huge increase in strength from 8 (previous session) to 12 reps. But next time it would also follow the protocol for the main exercises.

18 May 2013 - Moderate: Convict Conditioning

Push Up
Knee: 28, 39, 40

Pull Up
Bent Leg Row: 37, 34, 32

Cuban Rotations 2x5kg: 8, 8, 8

Rocca Scapular Circles
Plank Scapular Circles
Crab Scapular Circles

RPE: 6

Comments: The two main exercises of Push Up and Pull Up took up almost 30 minutes including rest times. With the scapular prehab, it took almost 50 minutes including rest times. Gotta strategize how to reduce the total workout time taken.

17 May 2013 - Moderate: Convict Conditioning

Handstand Push Up:
Headstand Hold: 28 sec (uncushioned head, pain), 67 sec (cushioned)
Frog: 28 sec
Wall Handstand: 1 minute 14 sec

Leg Raise:
Flat Straight Leg: 15, 15, 15

Squat:
Closed: 50
Offset: 30/30, 25/25

Cuban Rotations 2x5kg: 8, 8, 8

Floor YTWL 2x1.5kg: 5, 5, 5

RPE: 6

14 May 2013 - Moderate: 5/3/1 Squat Pre-Test

5/3/1 Squat Pre-Test
20kg x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 2

4 minutes each
Pull Up
Rings Skinner Tuck
Rocca Press

Estimated 1RM Squat = 74.7kg
Estimated 90% Squat = 67.2kg

RPE: 6

Post-5/3/1-pretest comments: I don't like Press and Bench. Very closed chain for the upper body. Deadlift and Squat i like better, more joints to move between the bar and the ground.

How long until i can move to the next step?

How long until i can move to the next step?

Nine out of ten of the dudes I’ve trained all seem to ask the wrong question: how long until I can move to the next step? Avoid this attitude. Try to be that one, rare trainee who asks the right question: how much longer can I keep working on the step I’m already doing, and keep gaining something from it?

Remember: moving up a step doesn’t build strength. It demonstrates strength—the strength you actually built by knuckling down and working hard on earlier steps!

A point I always try to drill into newbies is that the earlier exercises are the key to success in the later steps. They are not the enemy—not something to rush. Take your time on each step. Don’t be in a hurry. Slow down, and get everything you can from your exercises. Enjoy them. Master them, inside and out. When you can say to yourself that you’ve honestly done this, and providing you can meet the progression standard for each exercise, using textbook form, then it’s probably time to move on up to the next step.
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This focus on slow, methodical progress is particularly important as you approach harder Master Steps like prison pushups and one-arm handstand pushups. I’ve known some highly advanced, terrifyingly powerful bodyweight men who will spend maybe two months just working on improving a small nuance of a bodyweight exercise; hand position, speed, leverage. They might
do this several times before they are able to move up a “step”!

When you’re getting more involved in bodyweight training, it’s very easy to start thinking in numbers. You become single-minded about hitting the progression standard, to move up to another step. But your body doesn’t understand numbers. It doesn’t care if you move up a step. All it understands is effort. If—by focusing on tempo, control, and cadence—you can make an earlier step seem harder, that’s exactly what you should do. Those later steps aren’t going anywhere, and the more growth and strength you can eke out of the earlier steps, the easier the later steps will be. This is what I mean when I talk about “putting strength in the bank”.

Paul Coach Wade
Convict Conditioning Super FAQ

Shoulder Strengthening Exercises for Shoulder Pain

11 May 2013 - High: 90/30 x 5 x 2

Tacfit Firefighter Combat Challenge 90/30 x 5 x 2
SB Front Lunge
KB Plank Row 2x24kg
MB Floor Shot
KB Clean Squat Throw 16kg
KB 2H Swing 24kg

RPE: 9

10 May 2013 - Moderate: 5/3/1 Bench Pre-test

Bench Pre-test

20kg x 5

30kg x 5

40kg x 5

50kg x 4

55kg x 3

58kg x 2

4/1 x 3

KB 1L Deadlift 16kg

KB Plank Row 2x16kg

1L Squat

Estimated 1RM Bench = 61.9kg

Estimated 90% Bench = 55.7kg

RPE: 6

Comments: I don't like bench. I don't like how it pins my shoulders to the bench. I like closed chain movements but this is too closed chain. However the plus side is that it is much less metabolic than anything i have done.

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7 May 2013 - Moderate: 5/3/1 Deadlift Pre-Test

Deadlift pre-test for 5/3/1
40kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 3

4/1 x 3
Rocca Press
L-Sit Tuck
Pull Up

Estimated 1RM Deadlift = 99.0kg
Estimated 90% Deadlift = 89.1kg

RPE: 6.5

4 May 2013 - High: AMRAP

AMRAP:
KB 1H Swing 24kg 5/5
SB Shoulder to Shoulder Push Press 5/5
CB 2H Alternating Shield Cast 35lb 5/5
BB Full Contact Twist 5/5

RPE: 9

2 May 2013 - Moderate: 5/3/1 Press Pre-Test

5/3/1 Pre-test for estimated 1RM Press
20kg x 5
30kg x 5
40kg x 4
43kg x 3

4/1 x 3
KB Swing 16kg
Chin Up
Ape

Estimated 1RM Press = 47.3kg
Estimated 90% Press = 42.6kg

RPE: 6

5/3/1 First Impressions

Introduction

The last time i did regular barbell work was back in 2008 when i worked in a country club gym. Since then, i only touched the barbell on and off, mostly off.

There are many barbell based programs and systems out there. And i got interested again in barbell training quite some time ago in the PIT.

I downloaded Stronglifts 5x5 (SL) which is free and quite well known in the strength training world. However i did not actually get to do it because it is meant to be done exclusively, three barbell lifts a day, three times a week and no conditioning. This does not fit into CST 4x7 protocol so it remains undone.

Other programs/systems that i have heard and are quite well known include Starting Strength (SS) and 5/3/1 and Westside Barbell.

I took interest in 5/3/1 when i read the fine print "the simplest and most effective strength training system for raw strength". After reading some reviews online i took even greater interest.

Pull Factors

5/3/1 can be done 4x/week, 3x/week, 2x/week or even 1x/week.

Only one main lift per day. No squatting three times a week (SL and SS). No deadlifts after squats (though you can choose to do it if you like).

Assistance exercises are entirely up to you. You can even do none. This leaves you a lot of room for unconventional exercises a la CST.

Only three work sets. This keeps the volume minimal and leaves you more time and energy for other things. The low volume is particularly attractive to me because i know very well that volume can cause a lot of DOMS, which i hate (try TACFIT India from TACFIT 26 if you don't know what i mean).

Slow progression of the weights. No "add 5lbs to the bar every workout" (SL). Though "squatting 225lb after 12 weeks" (SL) is very attractive, yet the stress it places on the body would be very great.

Conditioning is encouraged and can be done on any day (same days or separate days). To be more specific, 2 to 3 days of conditioning are to be done.

Plugging 5/3/1 into 7x4

Taking the 2x/week protocol, this is what i came up with:

Week 1:
Day 1: No
Day 2: Low
Day 3: Mod: 5/3/1 Press
Day 4: No
Day 5: Low
Day 6: Mod: 5/3/1 Deadlift
Day 7: High: Conditioning

Week 2:

Day 8: No

Day 9: Low

Day 10: Mod: 5/3/1 Bench

Day 11: No

Day 12: Low

Day 13: Mod: 5/3/1 Squat

Day 14: High: Conditioning

Plugging 5/3/1 into 4x7

Modified from the 2x/week protocol, i got this:

Cycle 1:

Day 1: No

Day 2: Low

Day 3: Mod: 5/3/1 Press

Day 4: High: Conditioning

Cycle 2:

Day 5: No

Day 6: Low

Day 7: Mod: 5/3/1 Deadlift

Day 8: High: Conditioning

Cycle 3:

Day 9: No

Day 10: Low

Day 11: Mod: 5/3/1 Bench

Day 12: High: Conditioning

Cycle 4:

Day 13: No

Day 14: Low

Day 15: Mod: 5/3/1 Squat

Day 16: High: Conditioning

Cool Movement Ideas - RMAX Sambo Jiujitsu Pullup Training

30 April 2013 - Moderate: 4/1 x 4

4/1 x 4
Press
Pull
Press Dominant Crawl
Pull Dominant Crawl

RPE: 6

Cool Movement Ideas - The Stillness Gym's Tactical PlayDay

27 April 2013 - High: EMOTM

Every Minute on the Minute:
Lunge Jump Knee
Sit Thru Press
Chin Up

RPE: 9

Comment: Finally can do the Lunge Jump Knee after 2+ years in TACFIT.

26 April 2013 - Movement Exploration on the Bars

Basic locomotion movements and others on bars. Starting to get the rhythm of the inverted crawl. The Quad Pull (last exercise) is a fun full body tension exercise opposite of the Quad Press.

RPE: 6

Cool Movement Ideas - Navy SEAL Rope Climbing Techniques

Cool Movement Ideas - Walking Pistol Squat Tutorial

24 April 2013 - Moderate: Movement Exploration with Wall and Ball

Movement exploration with wall and ball. Not easy. Things to learn/improve: Quad Switch with feet on wall/ball.

RPE: 6

20 April 2013 - High: 4/1 x 4

4/1 x 4
Ginga Front Lunge, Ginga Cossack Lunge
Swing Plank
Spinal Rock Shin Lunge
Tadpole Sprawl

RPE: 8.5

Wanted to do some Clubbell work but my right forearm was bruised from Kali practice. :P

19 April 2013 - Moderate: Flowfit Variations Movement Exploration

Traversing the monkey bar. Harder than it looks. Followed by squat down, one floor exercise, squat up, one pull, different variations. Followed by some uncommon exercises with kettlebell and Clubbell (not in video).

Bodyweight Exercise Revolution Review

Introduction
Bodyweight Exercise Revolution (BER) was released in 2008, so this review is late. :P

I bought BER after two years from when it was released, hesitating whether to buy or not. In 2008 i had just spend a few hundred bucks on my first Circular Strength Training (CST) certification and was not interested to spend much more money on CST. Also i was concentrating on Kettlebell Sport so i did not take much interest in BER.

I only wrote this recently as i realized that this program is selling very well even though i do not promote it much.

Contents

BER is essentially a collection of bodyweight training programs for various fitness goals. It contains 7 chapters:

Chapters 1 & 2 contain the theory behind the programming: 4x7 and Intuitive Training Protocols.

Chapter 3 is a program for fat loss.

Chapter 4 is a program for hypertrophy.

Chapter 5 is a program for strength.

Chapter 6 is a program for general athleticism.

Chapter 7 is a program for longevity.

Program Design

As expected from CST programs, the programs are based around the 4x7 formula. Most of the programs have a different workout for Moderate and High days.

This type of programming was first published in the original 4x7 DVD.

Example:

Cycle 1-4 Moderate: Workout A
Cycle 1-4 High: Workout B
Cycle 5-7 Moderate & High: Workout C

The idea is to compress the work as you progress and peak toward the 7th cycle.

Of course, Intu-flow warm ups and Prasara cool downs are included with the package.

Presentation

It was the first of it's kind - a downloadable product with downloadable videos - that i bought. Prior i had bought some ebooks like Andrey Kuzmin's Kettlebell Sport book, but none as big as this.

Unlike the more recent TACFIT programs, the videos are to be downloaded from links in the manual directly.

What i like about BER

I like the fact that it has various programs for different fitness goals. Particularly as it presents different training protocols (eg Drop Sets, Super Slow Eccentrics etc.). In effect this collection can be used as an educational tool to introduce you to effective physical training.

Also, most if not all of these protocols are usually discussed in the context of weight training. Applying them to bodyweight exercise is something different and refreshing.

BER (and CST in general) is not about more reps or more weight, but also better quality. So you are presented with various levels of exercise sophistication. It's not about endless reps of push ups or sit ups. Also the exercises are unconventional and can get you moving much better than if you just do conventional exercises.

It is all plug and play. The 4x7 wave if tied to the exercises seamlessly. The programs tells you exactly what to do every day of the 28 days cycle.

What i don't really like about BER

After taking up CST, the exercises are not new. The exercises and some variations are already present in Flowfit prior to this and other CST programs. And coming from a Capoeira background, these exercises are really not new. But that is just me. If you are conventionally trained, you will find these exercises new and challenging.

The video download links are not easy to find in the manual. I literally wondered for some time if there were videos at all included in the package. The links are not presented in bold font or made obvious.

There is no 7x4 option presented to the user. As most people are working around a 7x4 cycle, i think this should be an important option to use the program.

Click here to get your copy of BER: