Strenght training 5 weeks results

I don't know what to think of my results (or lack of results) so far. It might be my fault trying to mix 2 protocols that made sense to me.

For my main protocol, I'm using right now is from Barry Ross' structure. He had a lot of success with his athletes. The idea is to pick 2 or 3 lifts (he suggests dead lifts, bench press) :

• 3 reps 95% RM
• 5 plyometrics
• 5 minutes break
• 5 reps 85% RM
• 5 plyometrics
• 5 minutes break
• 3 times / week

It might be because I have done, cross-fit / HIIT for so long, but I couldn't pick only 3 lifts. Plus, I don't believe so much in bench press. Because that lift isolate the scapula from the natural movement of the shoulder, it doesn't seem too functional. I have also been influenced by the calisthenics exercises and it seems kind of important to lift my own weight.

I divided my lifts in 3 ccategories :

• Push
• Dips, handstand push ups, one handed push ups
• Pull
• Pull ups, close grip/uneven pull ups, one legged cross body rows
• Legs
• Dead lifts, assisted one legged squat

On top of that I'm doing one core oriented exercise per session that I hold 3 times 5-6 sec and 30 sec break :

• torture twist, bridges, leg raise

Here's my results anyway after 5 weeks. I intend to complete 8-10 weeks at least before any modifications.

Lifts                   Starting weight           Finishing weight         %progress        Frequency

Dead lift             196lbs                        262lbs                        34%                2x/week
Pull ups               22lbs                         25lbs                         13%                1x/week
Dips                    45lbs                         66lbs                         46%                1x/week
OLCBR              80lbs                         90lbs                         12.5%             1x/week
OHPU                -7 steps                      -4 steps                     43%                1x/week


It's impossible for me to collect reliable data for those lifts. Most of them feel easier, but it's quite irrelevant. I still can't do a full handstand push ups or squat on 1 leg.

Close grip pull ups / uneven pull ups

Handstand push ups (half/full)

Assisted single leg squat

Torture twist 3x5sec

Bridge 3x5sec

Leg raise

(The pyramide shape was not on purpose, but it looks kinda cool!)

Fred Barbe

Personal Website

Swing Dance Montreal

Follow me on Facebook

Follow me on Twitter

Follow me on Google+