Here's your Underground Strength Challenge for this month.......
It's ALL about the basics in this one, post your comments, weights used, etc in the comments section.
I also added The Iron Roots Podcast episode on where The 5 x 5 Strength Training system originated with Reg Park as well as the way Bill Starr implemented 5 x 5 in his book, The Strongest Shall Survive!
** Increase weight on each Set of trap bar deadlifts & squats **
1A) Trap DL 5 x 5
1B) ANY Back Squat 5 x 5 (Safety Bar, Straight Bar, etc)
2) 100 Push Ups AFAP
3A) Band Face Pulls 3 x 15
3B) Band Triceps 3 x MAX reps
4A) Glute Ham Raise 2 x MAX reps
4B) Side Planks 2 x 30 sec. ea side
Why did I couple Squats & Deads?
MANY moons ago when I was training at Diamond Gym I saw one of the advanced bodybuilders supersetting the leg press and squats. It was Summer time and I was mtn biking a lot with friends. I wanted to work my muscular endurance for biking so I followed suit.
I remember working up to 365 and 405 on the squat with 7-9 plates per side of the leg press.
The squat + trap bar dead is advanced and best served for the youngsters 🙂
If you're older with a lot of training experience, test drive some high rep belt squats or KB squats and THEN hit your squats.
Here's some Belt Squat variations and options for you:
Post your weights / comments / times below.
Iron Roots Podcast: The 5 x 5 Method
Looking forward to seeing how you felt coupling deads and squats.
Sometimes, you gotta break the rules in training. Open up your mind.......
Live The Code 365