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
16 Responses
Awesome! Cant wait to get this done!
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
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?
Yes, Sir… ANY squats!
also, what type of squat bar is that and where can i get one? Thanks!
That is a safety squat bar, check it out at Westside Barbell
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!
NICE work, brutha…. the push ups you crushed FAST! Nice work!
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!
Tim Diesel makes an appearance! BOOM!
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!
CAN’T GO WRONG WITH CALISTHENICS!
225, 245, 275, 295, 315 8 min 30 sec. Plyo pushups did not time I was roasted though. Thanks Zach
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!!
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)
That is STRONG and in shape! Impressive Work!