Kettlebell 5x5x5

Pavel Tsatsouline

Pavel Tsatsouline

My next experiment revolves around the 5x5x5 program which Pavel Tsatsouline CLICK wrote about in Beyond Bodybuilding CLICK.

After the Bryce Lane 50/20 experience I need to get back in the groove a bit but not kill myself.  Here is an excerpt from the book:

1. Select five basic exercises for your whole body.

2. Perform all of them five days a week.

3. Do only one work set of five per exercise, leaving a couple of reps in the bank.

4. Focus on staying tight, power breathing, and the perfect groove.

5. Taper in week four, peak your 1RM in week five, and switch to a different type of routine.

As with most fitness writers there is much talk of the work set but little talk of the warm-up.  I did some research and found that most recommend doing two sets of singles with ascending weight prior to the work set.  Based upon all of the above I am going to focus execute as follows:

Double Kettlebell Deadlift:

One repetition with 2x24kg kettlebells.

One repetition with 2x32kg kettlebells.

Five repetitions with 2x40kg kettlebells.

Weighted Pull-Ups:

One repetition with no additional weight.

One repetition with 1x16kg kettlebell attached to belt.

Five repetitions with 1x24kg kettlebell attached to belt.

Double Kettlebell Push Press

One repetition with 2x16kg kettlebells.

One repetition with 2x24kg kettlebells.

Five repetitions with 2x32kg kettlebells.

Double Kettlebell Row

One repetition with 2x16kg kettlebells.

One repetition with 2x24kg kettlebells.

Five repetitions with 2x32kg kettlebells.

Double Kettlebell Front Squat

One repetition with 2x24kg kettlebells.

One repetition with 2x32kg kettlebells.

Five repetitions with 2x40kg kettlebells (Hopefully — let’s see if I can clean the 2x40kg kettlebells first 🙂 ).

I honestly don’t know where this will go.  All I can do is give it a try and see how I feel — more to follow.

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