Thursday, October 7, 2010

5 x 5

lift as heavy as you can to maintain spinal alignment and
if you want to get bigger put on weight each set is as heave as possible. If you want stronger no bulk make sure you use a weight that you could still do 2 more at the end of each set

for those that want bigger stronger dont care about body comp
wait for 5 min after deads and do
5 HSPU (handstand pushups)
10 chest to ground burpees
20 double unders
5 rounds

everyone else go for a 60 min brisk walk


  1. Since we were at a group workout not alone following the blog specifically, we incorporated a 5-3-1 deadlift set into a full on workout Kelly designed yesterday that was kickass, it included a 7-minute S.H.I.T and a bunch of other movements.The heaviest I got to right now is 130# - there is clearly a ways to go. Felt great after and ate properly too. That's the update from WY. All good and getting stronger. Hope other people are having fun.

  2. Since working on loosing mass but building strength (& healing a weak left hip/hamstring) changed this to:

    Single leg deadlift 3x3 95#
    Windmills 3x3 44# (in low arm)
    Pistols 3 each side w/12.5 in weight vest

    90 min walk