5x5+BW

http://BodyweightBodybuildingSecrets.com

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All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.

Bodyweight Bodybuilding Secrets Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Bodyweight Bodybuilding Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask


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for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Bodyweight Bodybuilding Course or any other Underground Strength Courses, please follow your doctor’s orders. 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 IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY 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 UNDERGROUND STRENGTH COACH, LLC, AND ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

Awesome, now that the legal B.S. is out of the way we can get to work!


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Perhaps you’re like me, addicted to strength and heavy lifting. Perhaps you fear that bodyweight alone just won’t cut it physically AND mentally. That was the case with me a while back as I felt the emotional need to have a heavy barbell in my hand. NO problem. You can crank the popular 5 x 5 program or Jim Wendler’s 5 3 1 program in conjunction with bodyweight training. The bodyweight workouts will be your supplemental lifting and they can be performed with slightly less volume than outlined in phases 1, 2 and 3. 5 x 5 has MANY variations, but, the variations you will use are the two variations I have found most effective at The Underground Strength Gym.


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Option 1: 5, 5, 5, 5, 5 In option 1, you keep adding weight until your 5th set is your final set and the heaviest set. BUT, I have found that we tend to reach our heaviest set by the 4th set, so we end up repeating it for a second set of 5 reps for extra volume. Here and there, we have athletes who aren’t super strong and end up hitting their heaviest set of 5 by set 3. In this case, I have found that two hard sets are all you need to get the maximum bang for your buck. Here and there, we drop the weight on our last set and crank some extra reps in the 6 - 10 rep range. Most of the time we perform a basic barbell lift 2 - 3 weeks in a row, performed once a week. Week 1 we work up to our heavy sets of 5 and introduce ourselves to the movement, on week 2, we get a heavy 5 and a heavy 3, on week 3, we get a heavy 5 and 2 heavy sets of 3. Jim Wendler builds to a heavy single but we rarely do heavy singles unless it’s our most advanced and experienced college athletes and even then, it’s NOT a balls to the wall single rep as I found NO benefit in max singles unless you’re a powerlifter testing yourself.

Option 2: 5 x 5 In option 2, you perform a few warm up sets with low reps and find a moderately heavy weight, about 75% of your true 5RM. From there, you perform 5 x 5 with the SAME weight, resting 90 seconds between each set. This gets brutal, especially by the 4th and 5th set. Experiment with both methods of 5 x 5 and also experiment with how we tweak Jim Wendler’s 5 3 1 with our 3 week cycle. If we do a 2 week cycle we pick a similar movement the next 2 weeks and once again do 2 heavy sets of 5 and the next week a heavy 5 and a heavy 3. Pick any of the barbell movements listed below for your Main Lift, rest 60 - 90 seconds between each set and then flow into your bodyweight workouts. This bodyweight program is very much influenced by Louie Simmons and the Westside Method, aka The conjugate method, where exercises are rotated through to avoid burn out, reduce injuries as well as splitting focus days of strength and speed. http://BodyweightBodybuildingSecrets.com

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The extra differences I added to Bodyweight Bodybuilding Secrets was a pure muscle building day, which Westside lifters do AFTER both their max effort (strength) days and dynamic effort (speed) days. The hybrid day is a day to explore, practice new movements as well as mixing various methods into one day as opposed to having a singular focus.

Do you need to perform a barbell lift before EVERY bodyweight workout?


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NO. You can do these barbell lifts anywhere from 1 - 3 x week. I highly recommend that when you do use these barbell lifts, you alternate from upper body, to lower body to full body movements. For example, squatting one workout and deadlifting the next time will prove too brutal on your lower back and overall nervous system. You’ll experience greater gains and higher energy levels by perhaps squatting or deadlifting one workout, then pressing (bench or military) the next workout.

Here is a list of barbell lifts to choose from along with the focus area. Each exercise is hyperlinked to a video demo

Exercise

Focus

Deadlift (Straight or Trap bar)

Lower Body

Squats

Lower Body

Zercher Squats

Lower Body

Deficit Deadlift

Lower Body

Rack Pull

Lower Body


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Exercise

Focus

Snatch Grip Deadlift

Lower Body

Floor Press

Upper Body

Bench Press (varied grips)

Upper Body

Press (Strict)

Upper Body

Push Press

Upper Body

Incline Press

Upper Body

Hang Clean & Press

Full Body

Hang Clean

Full Body

Power Clean (from ground)

Full Body

Power Clean & Press

Full Body

Below you will see an 8 week sample 5 x 5 training program to give you an idea of how I roll with 5 x 5. Each cycle is repeated twice, week is for 2 heavy sets of, week 2 is for a heavy 5, a heavy 3 and sometimes a lighter set for a tough 8 - 12 reps. On 5 x 5 I train 2 or maybe 3 x week with the barbell lift. I found great results with 2 days of barbell work, another day of solely bodyweight training and on “off days” I used active recovery and snuck in some GTG bodyweight work. Day 1 1A) Squats 5 x 5 1B) Box Jumps 5 x 3 on 30” box 2A) squat jumps 5 x 10 2B) lunge jumps 5 x 5/5 ea. leg 3A) glute ham raise + weight 3 x 8 - 15 http://BodyweightBodybuildingSecrets.com

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3B) sleds / prowler work 3 x 150’ 4) ab circuit 4 x 10-15 rep range

Above, the back of Franco Columbu. The thickness developed came from being strong as hell with deadlifts and pull ups!


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Day 2 1A) Swiss Bar Floor Press 5 x 5 1B) Rope Climbs 5 x 2A) Med Ball Cross Over Push Ups - VIDEO 4 x 10 2B) Recline Rope Rows 4 x max 3A) sled sprints 4 x 150’ 3B) power wheel abs 4 x Day 3 6 - 8 Rounds AFAP A) Squat Jumps x 10 B) Mixed Bodyweight Pushing (dips / push ups) x 10 C) Mixed Bodyweight Pulling (rope climbs, recline rows, chins, etc) x 10 D) Lunge Jumps x 5 / 5 each E) Any Ab Exercise x 10 Day 4 1A) Squats 5 x 3 - 5 reps 1B) Box Jumps 5 x 3 on 30” box 2A) weighted squat jumps 4 x 10 2B) weighted lunge jumps 4 x 5/5 ea. leg 3A) glute ham raise + weight 3 x 8 - 15 3B) sleds / prowler work 3 x 150’ 4) ab circuit 4 x 10-15 rep range


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Day 5 1A) Swiss Bar Floor Press 5 x 3 - 5 1B) Rope Climbs 5 x 2A) Med Ball Cross Over Push Ups - VIDEO 4 x 10 2B) Recline Rope Rows 4 x max 3A) sled sprints 4 x 150’ 3B) power wheel abs 4 x Day 6 6 - 8 Rounds AFAP Add Weight to Each Exercise A) Squat Jumps x 10 B) Mixed Bodyweight Pushing (dips / push ups) x 6 - 8 reps C) Mixed Bodyweight Pulling (rope climbs, recline rows, chins, etc) x 6 - 8 reps http://BodyweightBodybuildingSecrets.com

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D) Lunge Jumps x 5 / 5 each E) Any Ab Exercise x 10

Day 7 1A) Zercher Squats 5 x 5 1B) Depth Jumps 5 x 3 on 30” boxes - VIDEO 2A) Weighted Back Extensions 45 degrees 4 x 10-15 2B) Sled / Prowler Sprints 4 x 150’ 3) Ab Circuit 4 x


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Day 8 1A) Push Press 5 x 5 1B) Weighted Pull Ups 5 x 5 2A) Various Plyo Push Ups 5 x 5 2B) Recline Rope Climb 5 x 3) Power Wheel Ab Work 4 x Day 9 5 Rounds for Time A) Glute Ham Raise x 12 B) Weighted Ring Push Ups x 12 C) Rope Climb


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Above, heavy T Bar Rows with Franco, a favorite exercise of mine!

Day 10 1A) Zercher Squats 5 x 3 - 5 1B) Depth Jumps 5 x 3 on 30” boxes - VIDEO 2A) Weighted Back Extensions 45 degrees 4 x 10-15 2B) Sled / Prowler Sprints 4 x 150’ 3) Ab Circuit 4 x Day 11 1A) Push Press 5 x 3 - 5 1B) Weighted Pull Ups 5 x 3 - 5 2A) Various Plyo Push Ups 5 x 5 2B) Recline Rope Climb 5 x http://BodyweightBodybuildingSecrets.com

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3) Power Wheel Ab Work 4 x Day 12 5 Rounds for Time A) Glute Ham Raise x 12 B) Weighted Ring Push Ups x 12 C) Rope Climb D) Run 200 meters

Day 13 1A) Kettlebell Swing 5 x 5 (light for speed and nervous system stimulation) 1B) Trap Bar DL 5 x 5 2A) Bulgarian Split Squat Jumps 4 x 6/6 ea. leg 2B) Glute Ham Raise 4 x 15-20 reps


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3) Ab Circuit 4 x Day 14 1A) Thick Bar Bench Press 5 x 5 1B) Chest Slap Push Ups 5 x 3 2A) Various Med Ball Plyo Push Ups 3 x 10 2B) Recline Rope Rows 3 x max reps 3) Various Band Work for Shoulders: pull aparts x 100 reps total 4) Ab Circuit 4 x Day 15 AFAP: Do NOT break up exercises, complete prescribed reps, then move to next exercise 1) Pull Ups x 50 reps total 2) Push Ups x 75 reps total 3) Squats x 100 reps total Day 16 1A) Kettlebell Swing 5 x 5 (light for speed and nervous system stimulation) 1B) Trap Bar DL 5 x 3 - 5 2A) Bulgarian Split Squat Jumps 4 x 6/6 ea. leg (hold light weights in hands) 2B) Glute Ham Raise 4 x 6 - 10 reps with weight 3) Ab Circuit 4 x Day 17 1A) Thick Bar Bench Press 5 x 3 - 5 1B) Chest Slap Push Ups 5 x 3 - 5


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2A) Various Med Ball Plyo Push Ups 3 x 10 - 12 2B) Recline Rope Rows 3 x max reps 3) Various Band Work for Shoulders: pull aparts x 100 reps total 4) Ab Circuit 4 x Day 18 AFAP: Do NOT break up exercises, complete prescribed reps, then move to next exercise 1) Squats x 100 reps total 2) Push Ups x 75 reps total 3) Pull Ups x 50 reps total


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Day 19 1) Deficit Deadlift (2-3”) 5 x 5 2) Power Wheel Or JG XT Leg Curl x 50 total reps 3) HEAVY Sled Drags x Max Distance x 10 Minutes 4) Ab Circuit 4 x 20 reps each Day 20 1) Hang Clean & Press 5 x 5 2A) Mixed Bodyweight Pulling (rope climbs, pull ups, etc) 5 x submax 2B) Dips 5 x submax reps 3) Power Wheel Abs 4 x (roll out, pike ups, knee tucks) Day 21 1A) Lateral Wall Walks 4 x submax reps 1B) Recline Rows 4 x max reps 2A) Squat Jumps 4 x 10 2B) Sprints 4 x 50 yds 3) Jump Rope Intervals 5 minutes: 40 seconds work / 20 rest Day 22 1) Deficit Deadlift (2-3”) 5 x 3 - 5 2) Power Wheel Or JG XT Leg Curl x 75 total reps 3) HEAVY Sled Drags x Max Distance x 10 Minutes 4) Ab Circuit 4 x 20 reps each Day 23 1) Hang Clean & Press 5 x 3 - 5 2A) Mixed Bodyweight Pulling (rope climbs, pull ups, etc) 5 x submax 2B) Dips 5 x submax reps 3) Power Wheel Abs 4 x (roll out, pike ups, knee tucks)


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Day 24 1A) Vertical Wall Walks 4 x submax reps 1B) Mixed Pull Ups 4 x submax reps 2A) Lunge Jumps 4 x 6 / 6 ea. leg 2B) Run AFAP 4 x 200 meter Rest 3 minutes, then.... 1) Push Ups 2 x MAX Reps (90 sec. rest)


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5 X 5 + BW FAQ Q: I LOVE lifting heavy and I’d like to keep the heavy barbell lifts going, how can I improve my health and minimize my injuries? A: Follow and USE the prehab - rehab - mobility work from Kelly Starret, Eric Cressey, Mike Robertson, Jonny Hinds and Bill Hartman. I also recommend Yoga of ANY type, not just Eischen’s Yoga Q: If you had to choose the safest squat or deadlift movement which would you choose? A: GREAT Question! I have used the zercher squat with GREAT success. I used it when I tore my meniscus and wanted to keep my legs strong prior to surgery as well as during a low back injury. The zercher squat doesn’t sit on your back or cause the stress of heavy weights in your hands like a deadlift. BUT, like ALL exercises, some agree with you and perhaps not with me so experiment with what works best for you. In 2nd place would be the trap bar deadlift for me. Q: I am VERY time crunched due to work and family commitments and can only train 2 x week. Have you ever performed 2 barbell lifts in the same workout, having a 5 x 5 day and then a bodyweight day? A: Oh yea! Bill Starr does a similar version in his book ‘The Strongest Shall Survive’. I’ve often done an upper + lower combo only resting enough to change the weight. Combos such as deads + floor press or bench press work great. Back Squats + Benching I found to be brutal on the shoulder joint, so if you use this combo, opt for zercher squats instead of back squats.


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The Underground Strength Coach Catalog

Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the Founder of The Underground Strength Gym, a private warehouse gym for athletes and hardcore strength addicts. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below.


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The Power Wheel http://ThePowerWheel.com

The Power Wheel is one of the most powerful training tools I have ever used for wrestlers. It allows us to walk on our hands, perform animal movements, abdominal / core exercises, hamstring exercises and much more. You can use them on grass, cement or a wrestling mat. If you use them on cement wear work gloves or cooking mits to protect your hands from sharp objects. This is a MUST have tool for ALL serious wrestlers.

Get one of the best upper body and core training devices on the planet at www.ThePowerWheel.com


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Underground Kettlebells www.UndergroundKettlebells.com

Kettlebells will help you will develop tremendous grip strength, athleticism, speed / power and full body strength. Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or towels through them and perform curls, carries, rows, swings and more for the ultimate tool to develop full body strength, power, fat loss and mental toughness.

Get your Kettlebells at www.UndergroundKettlebells.com


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The Underground SandBag www.UndergroundSandBag.com

Sandbags are one of the most effective training tools for serious strength addicts. They are, literally, an all in one gym. You can perform movements for lower body & upper body as well as full body movements. You can throw your bag for power and carry your bag for conditioning. The sandbag is extremely versatile, allowing you to perform complexes where you combine 2 - 5 exercises in a row using the sandbag without having to change the weight or even put the sandbag down. Get your FREE Underground Sandbag Assault Course HERE

Get Your Sandbag at www.UndergroundSandbag.com


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Gymnastics Rings Get Your Rings at http://CombatRings.com

These Rings are straight up AWESOME! They are easy to set up and easy to travel with. I have them in my gym as well as in my garage. I often take them down from my garage beam and travel with them to the park for my playground workouts. You can perform push ups, core / abdominal training, muscle ups, flexibility work, gymnastics drills, ab training and more. These are a MUST have in your bodybuilding, strength and conditioning arsenal! The wooden rings are bar none the best rings I have ever used.

Get your Rings at http://CombatRings.com


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The Jungle Gym XT

Take this BadBoy with you anywhere, set it up in a gym, at a playground or on a sturdy door. Hit pull ups, dips, ab work and leg curls as well. You’ll use The JGXT for strength, endurance and also getting rid of back pain. I use the leg curl on a regular basis and it has been a HUGE factor in reducing back pain and getting in a kick ass workout.

Click HERE for details on The JGXT


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Underground Strength Nation “Growing One Million Men & Women Strong - Join Us!

Click HERE for Details


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