5x5 strongman

Copyright Matt D’Aquino 2012 C 1


Disclaimer & Waiver

The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS

1. I am aware that Matthew D’Aquino, is not a medical doctor and does not qualify to determine a participant’s physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY:

(Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against Matthew D’Aquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify Matthew D’Aquino from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

Strongman 5 X 5 program


Copyright

5 X 5 Mammoth size and strength program

A Matt D’Aquino Book/Manual 2012

All rights reserved. Copyright © March 1st 2012 by Matthew D’Aquino No part of this book may be reproduced or transmitted in any form or by any means, mechanical or electronic. This includes recording, photocopying, or by any information storage and retrieval system, without permission in writing from the publisher.



Table of contents

What is the 5X5 program Page 5

Why is this different Page 6

Deadlifts Page 8

DB Row Page 10

Squats Page 11

Bench Press Page 12

DB Incline Bench Press Page 13

Push Press Page 14

Dips Page 15

Chinups Page 16

Weighted Chinups/dips Page 17

The program Page 18

Before you get started Page 20

FAQ – How Much weight do I use Page 21

How do I breathe Page 22

Do I need a spotter Page 24

Do I need a weight belt Page 25

Do I need wrist wraps Page 27

Locking out Page 29

Squatting and squatting aids Page 30

Notes: Page 33



What is the 5 X 5 program??

The 5 x 5 style strength and size programs have been around for a very long

time and have helped people of all walks of life put on size and strength rather

quickly. This is due to the amount of weight you are lifting due to the small

repetition range.

Back in 2006 I suffered a knee injury and had to undergo a knee

reconstruction. Throughout the rehabilitation process I was hitting the gym 3-4

days a week performing a bodybuilding program with repetition ranges

between 7-15. I completed this program for 6 months and put on 8 kgs of

muscle and increased my maximum bench press by 22kgs.

Due to the fact that I am a grappler (and fight within a certain weight category)

it was a bad move on my part to put on so much size and strength. I soon

switched to a modified 5x5 program and I couldn't be happier. Over the next

few months I lost the 8kg of muscle but maintained the strength gains.

Now I know what you are thinking "but I want to keep the size AND the

strength!" Here is the cool part:

It all depends on your rest periods

I was aiming at purely strength so my rest periods were 3-5 minutes in length

(therefore targeting my training towards neural adaptation). Although my

training partner wanted to continue with the size and strength so he was

hitting the rest periods at around 90 seconds.

Therefore rest periods are as follows.

Strength training = 3-5 mins

Muscle size (hypertrophy) and strength 90-120 seconds.



Why is this regime different?

This training regime is different to the 'normal' 5x5 programs because I set out

a 'max lift day' once every 2 weeks. I also change it up from the norm by

adjusting the repetition range slightly each week, this is to prevent neural

burnout. If you hit neural burnout you want gain strength OR size.

This program includes a full body workout three days a week. These sessions

are usually Monday, Wednesday and Friday.

In the first week the repetition range is 5 sets of 5 (5X5).

In the second week the sets decrease to 3 sets of 5 (3X5) on Monday and

Wednesday with a maximum lift day on Friday consisting of a 3 sets of a 3 rep

max of the fundamental lifts Squat, Bench press and Deadlift, (if you are

looking for additional power you may include Power cleans into the max lift

day).

Extra exercises:

You may have noticed that all of these exercises are compound movements

opposed to isolation movements. You can include isolation exercises but this

not defeats the purpose of 5x5 training but doesn't complement it either.

Over the years I have seen trainers perform the 5x5 program with the 4

fundamental lifts ( Squats Deadlifts, bench press and overhead press) I have

seen many trainers get injuries in the wrists, knees and elbows. Therefore I

have included a few extra exercises that add to the 5x5 program tremendously.

These are weighted chins, weighted dips, db row, db incline bench press and

power cleans.

For trainers looking at some more explosive movements I have included the

option to add in power cleans.

Lastly I have completely removed the bent over row from the entire 5X5

program due to the fact that studies suggest (and in my own experience) that



bent over row is the number one exercise to injure your lower back (Keogh

2005). Therefore I removed them because when you are performing squats,

Deadlifts and overhead presses your lower back is being worked enough -

anymore and you are simply over training.



Deadlifts

- Squat down, keep your head up and back straight. Grasp the bar with an overhand grip (slightly wider than shoulder width).

- Drive with your legs and lift the bar from the floor. - Exhale when lifting the weight and inhale when lowering the barbell - Once the bar is clear of your knees, drive your hips forward and squeeze

your shoulder blades together to finish the lift. - Lower the bar and repeat.



Deadlifts cont...

Tips:

Deadlifts are an advanced exercise and can be harmful, especially to your back, if performed incorrectly.

If you have previously never performed Deadlifts ask a qualified fitness trainer to assist you in your technique.

Keep your neck straight throughout the movement

It is important to keep your back flat and straight throughout the entire lift.

Do not lift more weight than you can handle. Do not sacrifice technique in order to lift a heavier load.

Contract your abdominals throughout the entire dead lifting movement



DB Row

Tips:

Keep your back straight throughout the entire movement

Do not swing your body to assist in lifting the weight

Contract your abdominals throughout the entire movement

- Start with one knee on a bench

and your other foot on the

floor

- Grasp the dumbbell with an

outstretched arm

- Proceed to pull the dumbbell

to your hip

- This exercise simulates a

chainsaw action

- Exhale when lifting and inhale

when lowering the dumbbell

- When the dumbbell reaches

your hip, pull your shoulder

blade in towards your spine

- Slowly return to the starting

position

- Don’t place the weight back on

the floor, leave it a few inches

off the floor



Squats

- Place a barbell on your upper back/trapezius muscle - Keep your eyes looking forward and chest up throughout the entire

movement, position your feet shoulder width apart - Maintain a slight curve in your lower back - Keeping the weight on your heels, inhale as you begin the squat by

moving your hips backwards as if sitting on a chair - Lower yourself until your knees are at a 90 degree angle - Exhale as you return to the starting position and repeat

Tips:

Do not lock out your knees at the top of the movement, keep a slight bend at all times.

Contract your abdominals throughout the movement

Keep your head facing forwards

Don’t let your knees travel in front of your toes

If you have never performed squats I suggest you ask a qualified fitness professional to assist with your technique



Bench Press

Tips:

Inhale when lowering and exhale when pressing the weight

Keep your feet firmly planted on the floor

If you have lower back problems place both feet on the bench

Contract your abdominal muscles throughout the entire exercise

Do not arch your back or extend your shoulders off the bench

Do lift your head off the bench OR drive it into the bench, leave it neutral

- Grasp the bar with hands

shoulder width apart

- Do not lock out the elbows

- Lower the barbell in a controlled

manner.

- The barbell should touch just

below the nipple line, pause

for a brief second before

lifting back up to the starting

position

- Repeat



DB Incline Bench Press

Tips:

The bench should be at a 45 degree angle

Keep your feet planted firmly on the floor

Contract your abdominal muscles throughout the entire exercise

- As you sit back, lift your knees to

assist in lifting the dumbbells

into the starting position

- The dumbbells should be in line

with your nipples

- Begin to press the weight

upwards

- Exhale when pressing the

weight and inhale when

lowering to the starting

position

-

- At the top position DO NOT

lock out at the elbows or clash

the weights together

- Pause for a moment before

returning to the starting

position in a slow and

controlled manner



Push Press

Tips:

Contact your abdominals throughout the movement

- Hold a barbell at chest height

with your hands slightly wider

than shoulder width

- Using your legs perform a

quarter squat

- Inhale when squatting

- Explode the barbell above

your head

- Use the explosiveness of your

legs to lift the weight, not

your shoulders.

- Exhale when lifting

-

- At the top of the movement,

pause for a moment before

returning to the starting

position

- Do not lock out



Dips

Tips:

If you have shoulder injuries I suggest you replace this exercise

Keep your head up and back straight

Do not swing or arch your back

If this is add some weight using a weight belt

If you lean further forwards with your head down you will use more chest muscles then only the triceps

- For this exercise you will need

2 parallel bars

- Hold the bars shoulder width

apart

- Keep a slight bend in the

elbows

- Lower yourself so that your

elbow joint is a 90 degree angle

- Return to the starting position

- Repeat




Chin ups

Tips:

If chin ups are too difficult you may use an assisted chin up machine to perform this exercise

At the top of the movement, (when your chin is above the bar) try to squeeze your should blades together

- Grasp the bar with your palms

facing away from you

- Hang from the bar with your

arms straight

- Perform the chin up by pulling

your chin above the bar

- Try to avoid your body

swinging

- Inhale when lowering, exhale

when pulling

- Once your chin is above the

bar, slowly return to the

starting position and repeat



Weighted chin/pull ups

- Perform chin ups using a

weight belt.

- You may like to perform an

‘alternate chin up’ with one

hand grasped over the bar and

the other under.

- If you don’t have access to a

weight belt make one yourself

by using a old Judo belt.



The program

Week 1 5 X 5 reps

Monday Wednesday Friday

Bench press DB Incline Bench Press Bench

Squats Weighted Chinups Squats

Deadlifts DB Row Deadlifts

Power cleans (optional)

Week 2 3 X 5 reps


Bench press Dips Bench (3X3)

Squats Weighted Chinups Squats (3X3)

Deadlifts DB Row Deadlifts (3X3)


Week 3 3 X 5 reps


Bench press Push Press Bench






Week 4 3 X 5 reps


Bench press DB Incline Bench Press Bench (3X3)




Week 5 3 X 5 reps


Dips Dips Bench (3X3)




Week 6 3 X 5 reps


Bench press Push Press Bench




*Have a 1 weeks rest after the 6th week before resuming week 1.



Before you get started

1- Make sure you warm up properly

2- Take note of how you are feeling. If you are feeling dizzy, light headed or

faint stop exercising immediately and seek medical attention.

WARNING: The Workouts contained in this manual are very very difficult. To

make sure you are physically fit enough to handle these workouts I recommend

you get a doctors approval before undertaking any extreme exercise.

These workouts will push you harder than ever before and it is important that

you are physically prepared for the intensity of these workouts.

Basic Strongman 5 X 5 program


Frequently asked questions: How much weight do I use?

The weight you use for each of the exercises contained in this manual will depend on your current strength level. Knowing what weight you can lift for each exercise may take a few sessions but is well worth the effort of finding

out. There is no point lifting a weight that is too heavy as the risk of injury is higher, and conversely, too light and you will not get the results you’re after.

Look at the number of repetitions prescribed and choose a weight that you can complete the repetitions WITHOUT SACRICFICING TECHNIQUE. It may take a few sessions to know the correct weight for you to use.

When writing strength programs I always tell my clients that performing weights is similar to Judo. It’s all about technique, technique, technique. The better your technique is the more results you will achieve. If you don’t use proper technique you will find that you won’t improve as quickly. Finding the correct weight is simply a trial and error approach. I urge you to take the time to find the correct weight as this will prevent you from constantly loading or unloading a bar or picking up and putting down a few dumbbells.



How do I breathe when lifting?

Breathing is a crucial element to understand when lifting weights. It is

important to understand what your breathing does and how it affects you

weight training.

When we breathe we inhale oxygen into the lungs, from here the oxygen is

transported into our cells. Once in our cells, the oxygen is used to do a variety

of complex functions but on a basic level, it is used to create energy. Without

oxygen we will pass out and if no oxygen enters the body while we are passed

out we will eventually suffer brain damage and then death.

It is important when lifting weights to NEVER hold your breath. When you hold

your breath you are depriving your body of oxygen, resulting in you become

light headed or passing out. This may lead to you falling over or dropping a

weight on top of yourself. Something you don't want to happen. A general rule

of thumb is to breathe in on the eccentric phase and out on the concentric

phase. Put simply, breathe in on the easy part and breathe out on the hard

aspect of the lift.

For example: If you are performing a bench press you breathe in when

lowering the barbell to your chest and breathe out when pressing the bar back

towards the starting position.

It may take a few training sessions to become familiar with timing your

breathing with lifting. Try inhaling through your nose and exhaling through

your mouth.

There is another aspect of breathing that I need to mention. It is called the

"Valsalva manoeuvre." Put simply, the Valsalva manoeuvre is when you try to

exhale through your mouth but keep your mouth shut. This significantly

increases the amount of pressure inside your chest cavity. This is exceptionally

troublesome for trainers suffering from high or low blood pressure.

The Valsalva manoeuvre mostly occurs when a trainer is struggling extremely

hard and forgets to breathe. As a spotter you must always encourage

breathing and be aware if you do this when training alone.

An example of a correct breathing pattern on a bench press is as follows:



• Un-rack the bar

• As you lower the bar in a controlled fashion breath in through your nose

• When the bar slightly touches your chest begin to breathe out through your

mouth until the bar reaches the starting position.

Note: There are times at the very beginning of the upwards phase of the bench

press where you hold your breath for no more than half a second. A breath

held for any longer than half a second is unacceptable.



Do I need a spotter?

There are cases every year of people training by themselves and accidently dropping a bar on their neck, crushing their airways, and causing serious injury or even death. This scenario can easily be prevented if you have a spotter watching you while you lift.

Not all of us have the luxury of a personal trainer or a training partner that can assist in spotting you while you are at the gym. Most fitness facilities employ trainers to roam the floor assisting members of the public with lifting technique as well as ‘spotting’ a gym member here and there. I recommend asking one of these trainers to help spot you throughout your training session. These trainers will not only be eager to help but they will also give you a few words of encouragement to assist you in pushing out the last few repetitions.

The most important thing to remember is your safety. When you are lifting weight it is your responsibility to find a spotter, if you need one. If you are lifting by yourself and get halfway through a set and feel that you are too fatigued to safely complete the set, either rack the bar or ask someone nearby to spot you.

Another way to avoid the need of a spotter is to lift using dumbbells (that can easily be dropped to the side) or by using machine weights.



Do I need a weight belt?

The main reason for using a weight belt while exercising is to protect the lower

back from damage. Exercises that usually require the participant to wear a

weight belt are exercises such as heavy squats, deadlifts, cleans and snatch.

The belt is worn around the waist and when the abdominal muscles contract

they push against the belt providing a Extra support to the core and hopefully

prevents a lower back injury. For the purpose of this report I will use the squat

as an example.

A lot of trainers state that humans have our own weight belt, these people are

referring to our core muscles. The core muscles are made up of the Rectus

abdominous, obliques, erecta spinae, quadratus lumborum and the pelvic floor

muscles.

Some people dispute the use of a weight lifting belt saying that you shouldn't

be lifting a weight unless you have the core strength to handle it. If you are

lifting a weight that is too heavy for your muscles, in theory you will get hurt.

In most cases with the squat the legs aren't what fail first, it is usually the core

strength. What happens is the abdominals and lower back don't have the

strength to sustain that amount of weight resulting in either failing to lift the

weight or lifting with such bad form that you get injured.

What tends to happen is instead of taking the time to strengthen their core,

trainers put on a weight belt to compensate for the lack of strength. This way

you can work your legs, which is great, but by neglecting the core region and

by using the assistance of a weight belt the trainer will never build a stronger

core.

I strongly believe that if trainers spent a bit more time strengthening their core

they will not only be able to lift more weight but be able to be more functional

in sport and everyday life. I believe that core strength and stability is the key to

building a better athlete and a better body.

In conclusion, weight belts are still a great piece of weight training equipment

as long as they are used the right way. Powerlifters use them all the time and

they already have a strong core. The reason they use one is because they are



doing 1-rep max lifts, which requires a greater amount of strength than what

they train with.

So think on what you are doing in the gym and how you are training.

Do you really require a weight belt?

Is your core letting you down?



Do I need wrist wraps?

A common injury when doing a lot of heavy pressing, such as bench and

military press, is a sprained wrist. This is due to the extra flex-ion or

hyper extension that happens to the wrist when under a heavy load. This

usually occurs on days when the trainer is working their shoulders or

chest muscles.

There are three ways to prevent yourself from suffering from a sprained

wrist. For the purpose of this article I will be using the bench press as the

example exercise.

The first, is simply to warm up. The purpose of a warm up is to get the

blood pumping and the muscles, joints, ligaments and tendons ready for

exercise. So many trainers walk into the gym and start off lifting

moderate to heavy loads without a thought of warming up.

A warm up is very important and only takes 5-10 minutes. I should also

note that dynamic stretches are more beneficial than static stretches.

Secondly, when performing a lot of pressing movements trainers tend to

concentrate more on just making sure they can lift the weight, opposed

to lightening the load, having better technique and feeling your muscle

work. For example how many people have you seen doing bench press

with their wrists bent right back (hyper extended). After performing rep

after rep of a bench with a bent backward wrist there is no wonder why

they have a mildly sprained wrist. When you do heavy pressing

movements concentrate on keeping your wrist straight, (I like to use the

phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance

of a sprained wrist from having your wrist at an awkward angle.

If your wrist is still sore even after keeping it straight then you may need

to use some wrist wraps. Wrist wraps are elastic and wrap around the

wrist and prevent it from flexing and extending. In other words wrist

wraps keep your wrist in a straight 'rock solid' position. The use of wrist

wraps will prevent your wrist from flexing or hyper extending to the

point of injury.



Wrist wraps are a really great invention and, depending on your training

regime could be useful for you, especially if you consistently train with

heavy weights.

It is very important that you stretch out the muscles you have been

working. When lifting you are constantly contracting your muscles and

they become tighter and tighter. If you are doing a lot of heavy pulling

movements your forearms can become extremely tight resulting in a

muscular imbalance in the forearm muscles. This can also be a factor in

wrist injuries while performing heavy lifting.

In conclusion if you are constantly lifting heavy weights the smaller

joints, such as the wrists, can attain an injury. Implementing strategies

such as warming up, using wrist wraps and stretching will protect you

from injury. Another important injury prevention strategy is looking at

your lifting technique. If your wrists are continually hyper flexed or

hyper extended then it is only a matter of time until you suffer an injury.



Locking out!

‘Locking out’ is a lifting term which describes straightening a knee or elbow joint as far as it can go when performing exercises such as bench press or squats. Locking out results in your joint bearing the load opposed to the muscles. It is important to protect your joints by not locking out when strength training. Always keep a slight bend in your joints at all times. This will also mean that your muscles are constantly under tension opposed to your joints, giving them a quick break every now and then.

Locking out is mostly seen during a pressing exercises such as bench press, shoulder press, dips and other lifts where the elbow is extending. It is important when performing these exercises to keep a slight bend in the elbow joint.

Squats are another exercise where locking out can be seen. At the top of the movement keep the knees slightly bent.

Chin ups are also another exercise where not really ‘locking’ out but more ‘rolling’ out can be seen. It is important when completing chin ups that you do not go the full way to a complete dead hang. Lower yourself to as close to a dead hang as possible but not all the way. This will protect the small supporting muscles within the shoulder capsule.

Most strength trainers mainly lock out in the last few repetitions of a set when the muscle begins to fatigue and the individual needs a quick rest. This is really not encouraged but it is far more beneficial than explosively locking out during every repetition, every set, for every exercise in the program.

If you start to feel sore and achy elbows or knees, have a critical look at your lifting technique and make sure you are not locking out the joint too often.



Squatting and squatting aids

This report is a follow on of the report on weight belts. Firstly I will describe

other squatting aids besides the weight belt. These aids are knee wraps as well

as bar supports such as manta rays and cushion. Then I will follow with a brief

description of the basics of a squat and the major points that need to be

adhered to if you want to squat safely.

Knee wraps:

Most commonly used by powerlifters and weightlifters, knee wraps are made

of strong elastic material very similar to the wrist wraps. For best results knee

wraps are tightly bound around the knee about 7 centimetres above and

below the patella.

When squatting the hardest part is just after you pass parallel and are on the

rise. This is when your core, glutes and hamstrings are working the hardest.

Due to the tightness of the wraps the patella is pushed hard against the patella

tendon. So when the lifter starts lifting form the bottom (or when the knee is

fully flexed) the patella slides smoothly with minimal friction resulting in a

smoother rise from the bottom and stronger lift.

The only problem with using the knee wraps for a long period of time is due to

the patella being pushed so tightly against the patellar tendon the tendon can

become slightly frayed or inflamed resulting in severe patellar tendonitis.

Manta Ray:

When squatting you must place the bar on top of your trapezius and rear

deltoid muscles. But a lot of trainers still aren't comfortable with having the

bar rested there. This may be due to the fact that they don't have much muscle

across the shoulders or they having a protruding cervical spine (bony neck.)

The Manta Ray is a rather new invention perfect for combating a sore neck.

The Manta ray shaped like your upper neck and torso. It is then fixed to the bar

and then the trainer hops underneath making it comfortable on the shoulders

and starts squatting.

Only negative thing about this contraption is that if you fail on a squat you

cannot let go of the bar because it is virtually attached to your shoulders. So if

you fall the bar will fall with you.



Foam Cushions:

Foam cushions are strapped around the bar and then the trainer starts

squatting. These are exactly like the Manta ray but are safer if you fall. The

only down side is they are used quite quickly and need replacing rather

frequently.

Squatting

Squatting.. There are so many different ways to do it.

Put the bar higher on your back... put the bar lower.. Toes in, toes out, Squat

lower Head up.

So what is a proper squat and how do you do it?

Everybody has a different body so therefore everybody is going to squat

slightly different.

The best way to learn how to squat is get a qualified fitness instructor to help

you out. Get them to look at your body type, technique, breathing, posture

etc.

But sometimes it's not that simple. Flexibility is a major squat killer. Inflexible

calves means your toes may come off the ground. Inflexible glutes means you

can not get any lower or you cannot rise from the bottom. Weak core results in

you not going heavy. Weak hamstrings may injure lower back. Tight ab and

adductors can not stop knees 'knocking' on the way up.

There are just so many things to worry about when squatting.

That is why I am not going to write a step-by-step approach to a squat.

Because no one can learn form a step-by-step approach. So I am just going to

write the basics down.

- Always remember to have your head up (this helps your back stay straight.)

- Breathe in on the way down and breathe out on the way up.

- Squat till your knee is 90 degrees.

- When squatting don't let your knees go over your toes. (If this happens a

knee injury will occur)

- Remember to lock the core muscles

- Don't 'drop' too quickly because if the knee gets hyper flexed (bent further



than usual by the weight of the bar) you may be likely to tear a ligament (most

likely the ACL)

- If you're getting tired ask someone for a spot.

These are just some basic points regarding the squat. That is why it's important

to practise the squat with a light load and get a qualified professional to help

point out what your doing right and what you are doing wrong.

Everybody has a different approach to teaching a squat and may have different

concepts of the squat movement. As long as the person doing the squat is

comfortable with it, is doing it safely with low risk of injury and is getting them

the results they want than I believe that they are doing their squat well

enough.

References

Keogh J, The Power lifters Injuries, Pure Powermag May 2005

Basic Strongman 5 X 5 program Strongman 5 X 5 program


Notes:


5x5 strongman

Documents

chinups page

squats page

deadlifts page

different page

started page

spotter page

5x5 program page

push press page