Bring The Power - The Program

CLUBBELL 5x5 - SIX DEGREE STRENGTH

 

Undertaken - 17th November 2014 - 26th December 2014
6 Degree Strength
Alberto Gallazzi

 


Clubbell 5x5

Just purchased this fantastic program. I love intuition. I was going to do another Clubbell program but my decision to not do the other one has paid off. This one will be incorporated into my next Macro Cycle for the Mod Days. I have a wonderful High Intensity program created by Ryan Provencher at Tacfit Fire Fighter. Can't wait to start the new Power Phase. PERFECT TIMING.

Official Web Site: http://www.clubbell5x5.com/

UPDATE - 8th November 2014

I have had the opportunity to read/watch the entire program and accompanying DVDs and have to say that it is just amazing. 

I love Alberto's coaching style and the way he takes the complex and makes it easy to understand is a masterful skill. He has such a personable and relaxed style and it has been a pleasure to watch the videos. I have read the manual three times and learned so much; stuff I thought I knew but didn't actually know!

The main movements are just great and will do exactly what is needed for strength and hypertrophy. There is also additional gold in the mobility drills and compensation cool downs. They are awesome and worth more than the value of the entire package.

I am so excited to start the program and will be integrating it with my High Intensity program created by Ryan Provencher at Tacfit Fire Fighter. More information to follow in the coming days..............my training is going to a whole new level thanks to these amazing Tacfit leaders :) 


UPDATE - 14th November 

I have now finished my pre-program prep and really like the movements. This is going to be an exciting program to undertake over the next 6 weeks.

I just love the warm up and cool down drills. For me some of the warm ups are strength endeavours and I am looking forward to them becoming ‘warm ups’ after my strength catches up!

The cool downs are a nice departure from Yoga positions and I look forward to undertaking them over this 6 week period. I absolutely love doing my cool down compensations but am not a Yogi. I'm keen to try these new ones out. More tools in the toolbox, Baby!


UPDATE - 14th November

I have now finished my pre-program prep and really like the movements. This is going to be an exciting program to undertake over the next 6 weeks.

I just love the warm up and cool down drills. For me some of the warm ups are strength endeavours and I am looking forward to them becoming ‘warm ups’ after my strength catches up!

The cool downs are a nice departure from Yoga positions and I look forward to undertaking them over this 6 week period. I absolutely love doing my cool down compensations but am not a Yogi. I'm keen to try these new ones out. More tools in the toolbox, Baby!


UPDATE - 20th November

To date I have done a pre-prep and 2 training sessions. I LOVE this program. I have established my ideal starting weights per movement and rapidly developed efficiency in the warm up and cool down drills, which are just awesome. I can really see the complexity of what is such a simple program. What I mean by this is that the program is simple to understand and undertake and is floating on a sea of complexity that we don't need to concern ourselves with. Be compliant. Have fun and the results will come. I can feel adaptation already. 


My Journey

I will be undertaking the Clubbell 5x5 from the 17th November 2014 for a period of 6 weeks. My training log for these workouts can be found HERE


 

UPDATE - 26th December - Program Completed :) Details below.....

 


 Info INFO

Full training log for Clubbell 5x5 can be found HERE.


Data DATA           

Clubbell 5x5 Data

                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT - KG 725 1135 1380 1210 1210 1205 975 1200 1200  
  Weight - lbs 1452 2272 2762 2422 2422 2412 1952 2402 2402  
  RPT 7.9 8 8 8.2 8.4 8.5 7.9 8.4 8.5  
  Level 1 1 1 1 1 1 2 2 2  
                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 10 11 12 13 14 15        
  WEIGHT - KG 1310 1435 1610 1100 1280 1535        
  Weight - lbs 2622 2872 3222 2202 2562 3072        
  RPT 8.3 8.1 8.4 8 8.4 8.5        
  Level 2 2 2 3 3 3        
                       

 

               
  Date Weight KG Weight lbs BF% Average Body Fat Muscle  
          Reduction Gain (Guestimate)  
  16th Nov 2014 73.2 161.04 10.77      
  26th Dec 2014 73.1 160.77 8.42 1.73KG / 3.81lbs 1.61KG / 3.53lbs  
               

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

All I can say is "Wow!" This is a great program.

Originally I had planned a 6 week phase of training but displaced one week during the middle. The final total was 15 sessions over 5 weeks. 

I didn't modify my nutrition to intentionally build muscle as this was a strength endeavour. My daily calorific intake did however increase by about 500 cals but was mainly carbohydrates. 

Taking the above into consideration I was gobsmacked to see a decrease in body fat from 10.77% to 8.42%. Muscle increase was in the region of 1.61KG / 3.53lbs. I am now interested to know what the results would be had I geared my nutritional intake towards hypertrophy! The equipment that I use to measure body fat and weight is cheap but I am taking these numbers at face value as I checked daily multiple times (plus have a visual) so all is very cool :)

I LOVE this program. It will become a valuable tool in the tool box. I'm going to repeat myself but it is worth it. The warm up and cool down drills are superb. Love 'em and will aim to incorporate them into future training where possible.

I can see how much thought went into this program. The movements chosen are so clever and gave an amazing challenge considering the weights were light (movements 1 and 3). The tension generated (for me) was pretty challenging and great at the same time. I can't get enough of movement 2 with the single heavy and finished at Level 3 with a 15KG / 33lb Clubbell. A real increase in strength for me personally.

I would whole-heartedly recommend Clubbell 5x5 and hope Alberto brings out more programs in the future. A great coach and a great program.

Thanks, Alberto.


Data A MESSAGE FROM ALBERTO    

Taken from Alberto's Facebook Page

Alberto Gallazzi
December 29, 2014 at 9:13am

What make me happy in this wonderful work I am blessed to do , are the words and the results that people achieve after some cues i gave them or working on one of my programs ! Thanks Andrew for this review

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  • You, Scott Sonnon and 34 others like this.
  • 2 shares

  • Bruce McLaughlan Nice endorsement.
    December 29, 2014 at 9:45am · Like · 2

  • Daniel Markert Reminds me of you fixing my flat foot squat.
    December 29, 2014 at 10:19am · Like · 2

  • Alberto Gallazzi Will be my pleasure Daniel
    December 29, 2014 at 2:31pm · Like · 1

  • Andrew Jaymes Many thanks, Alberto. It was an honour and a pleasure to train with your outstanding program. I look forward to doing it again in the very near future. With best wishes, Andy.
    December 29, 2014 at 3:57pm · Like · 2

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