fbpx
  • Start Here
  • Consultation
  • Store
  • Podcast
  • Get Certified
  • Blog
  • Contact
  • Course Login

Zach Even-Esh

Blog » Iron Roots Podcast Ep. 1 | 5 X 5 Strength Training + The Power of Push Ups

Iron Roots Podcast Ep. 1 | 5 X 5 Strength Training + The Power of Push Ups

by Zach Even - Esh 16 Comments

Here's your Underground Strength Challenge for this month along with Iron Roots Podcast episode 1 where I dive into the History behind the 5 x 5 strength training program!

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!

Underground Strength Challenge:

** 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 afterwards. This allows you to save your lower back yet you get the volume needed on the legs to make them grow and get stronger.

Here's some Belt Squat variations and options for you:

Push Up Variations:

When going for 100 reps of Push Ups as fast as possible, simply do regular push ups. 

Iron Roots Podcast: The 5 x 5 Method

 

 

 

 

Looking forward to seeing how you felt after coupling deads and squats. 

Sometimes, you gotta break the rules in training. Open up your mind.......

Live The Code 365

--Z--

Train With Zach Online - Details HERE

(Visited 1,638 times, 10 visits today)

Filed Under: Announcements, Articles, Calendar, Iron Roots, Mental Toughness, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Challenge, Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: 5 x 5 powerlifting, basic workouts, bill starr, franco columbu, grit, iron roots podcast, no rules strength training, push ups, reg park, spartan workout, Squats, strength training, strongest shall survive, trap bar deadlift, Underground Strength, underground strength challenge, underground strength gym, wrestling strength training

FREE gifts & advice

Unnamed_(1)

Get exclusive training advice from me, Zach Even-Esh, and I'll also send you these FREE gifts.

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

I HATE spam as much as you. Powered by ConvertKit

Comments

  1. Bruce says

    at

    Awesome! Cant wait to get this done!

    Reply
  2. Mark says

    at

    Z, tried a workout like that one, BRUTAL, will bash that out tomorrow.
    Also, Lovin that grey on grey t-shirt you got on, any chance of shipping one to the UK bro??

    Staying strong
    Mark

    Reply
  3. Isaac says

    at

    I know it says back squats but i prefer Front Squats since I can get a full deep squat and keep back straight and chest up on front squats instead of back squats..can i sub those in instead?

    Reply
    • admin says

      at

      Yes, Sir… ANY squats!

      Reply
  4. Isaac says

    at

    also, what type of squat bar is that and where can i get one? Thanks!

    Reply
    • admin says

      at

      That is a safety squat bar, check it out at Westside Barbell

      Reply
  5. Justin says

    at

    First time working on intermittent fasting. (16/8) Here is how I worked it. No trap bar for the deads, so I just did regular deadlift.

    1a) Deadlift – 175, 175, 175, 215, 215
    1b) Squat – 175, 175, 175, 215, 215
    10 minutes and 43 seconds – that was with 1 min rest in-between supersets.

    Pushups – 1 hundo in 2 min 46 secs

    I started a 24 hour fast on tuesday night at 7:30 and ended that at 9pm last night which brought me into the 16 hour fast window. Went a little weaker than I thought, but i’m sure I just gotta get used to the program. NEXT TIME!

    Reply
    • admin says

      at

      NICE work, brutha…. the push ups you crushed FAST! Nice work!

      Reply
  6. Tim Dymmel says

    at

    Boom! Took it down yesterday. Great combo. I love these couplets.

    Back Squat: 225 – 255 – 295 – 315 – 325
    Trap Bar DL: 235 – 285 – 335 – 365 – 395

    Pushups: A pathetic 4:37 (Still wrecked from a .com wod last week.)

    Keep hitting us with the good workouts!

    Reply
    • admin says

      at

      Tim Diesel makes an appearance! BOOM!

      Reply
  7. Dustin Maynard says

    at

    I gotta say this–I don’t care if it’s been over an year since anyone touched base on this blog post. But lately, I cannot stop thinking about this post.
    So i went to work as of last monday. I train 5-6 days a week alternating upperbody and lowerbody. In the mornings, I will crank out push-ups here and there, then in the evenings I would go heavy on the bench n OH press. On the alternating days, in the mornings I would crank out bodyweight squats or lunges. Sit ups. Then in the evening….heavy deads n squats. It’s the best of both worlds, and honestly i can already feel I am getting more agile—-feeling leaner already. If you think about it—those Golden Era bodybuilders did a lot of bodyweight training n’ heavy liftig. That bodyweight training—to me—is like the ultimate swap for boring-ass cardio. High rep bodyweight reps will torch the fat off of ya, while still going heavy in the evenings. I’m gonna keep this up for a while!Adding more bodyweight volume in the mornings and going heavy as hell after work.

    HELL! Imagine doing almost everything upperbody pure bodyweight training like the Olympic gymnasts—you know they are built! Then adding in squats and deadlifts? Whoo!

    Reply
    • Zach Even - Esh says

      at

      CAN’T GO WRONG WITH CALISTHENICS!

      Reply
  8. Benson says

    at

    225, 245, 275, 295, 315 8 min 30 sec. Plyo pushups did not time I was roasted though. Thanks Zach

    Reply
  9. Matt Cieri says

    at

    I did your BWBB course and this probably the first time i haven’t touched a weight in years (sad i know now).

    i started light
    squat 125,135,145,155,155
    DL 135,145,155,165,175 ( probably could have done more)

    I made 50 pushups in 2:50 and was wiped and had to run. So kind of pissed i didn’t finish.

    Next time!! Awesome workout!!

    Reply
  10. Christian Stickney says

    at

    Just cruising through the articles and came across this one. I thought this was an awesome workout, I’m biased though because I usually couple squats and dreads. Anyway I don’t know my whole time on the workout I listen to Pandora and try to complete 2 setswithin 1 song so whatever that averages out to.
    Squat-225 275 315 350 375
    DL-275 315 365 405 420
    pushups-100 in 2:45 (give or take a second)

    Reply
    • Zach Even - Esh says

      at

      That is STRONG and in shape! Impressive Work!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I accept the Privacy Policy

This site uses Akismet to reduce spam. Learn how your comment data is processed.

zach even-esh instagram   zach even-esh twitter   zach even-esh youtube

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

Top Articles

  • Lessons From Golden Era Bodyweight Bodybuilding…
  • Can You Build Muscle In Your 40s (And Older)? 25…
  • How to Get Built Like a Brick Sh*t House
  • The Benefits of High Rep Bodyweight Training
  • Grease The Groove (GTG) For Greater Strength…
  • 7 Tips on Developing Superior Physical Conditioning…
  • 5 Garage Gym Workouts For Strength, Size &…
  • John Grimek Workout + Strength Training in Your 40s
  • We Need MORE People Getting Farm Boy STRONG
  • Top 10 Bodyweight Exercises Making You a TRUE Beast!
Privacy Policy
Disclaimer
Press Inquiries

Copyright © 2023 · News Pro Theme on Genesis Framework · WordPress · Log in

This website uses cookies
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT