CLUBBELL 5x5 - FINAL SUMMARY

26th December
6 Degree Strength
Alberto Gallazzi

 


 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

Displaying items by tag: Clubbell 5x5
This is a web site that I have created to chart my individual Tacfit journey. Please feel free to walk with me as I embark on new exciting challenges.
TACFIT-TRAINING.CO.UK
  
  • 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

 

CLUBBELL 5x5 - WEEK 5 - SESSION 15

26th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA           

  Week 5 - Session 15 - 26th December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 50 56  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.5 3.5 150 116 34  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    7.3 6.6  
  Disparity Between Perceived & Average 0.7  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1535 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 7 3 10 12 3  
  Exercise 2 8.5 7.5 3 15 15 3  
  Exercise 3 8.5 7.5 4 10 10 3  
  Exercise 4       n/a n/a n/a  
  Exercise 5       n/a n/a n/a  
  Average 8.5 7.3 3.3 12 12  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 60  
  Notes Didn't do the finishers. VERY satisfied with performance.  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15    
  WEIGHT (KG) 1310 1435  1610  1110 1280   1535      
  RPT 8.3 8.1  8.4 8.0   8.4 8.5       
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

What a wonderful end to a wonderful program. I was amazed to do movement 2 with the 15kg Clubbell. A great end......

 

CLUBBELL 5x5 - WEEK 5 - SESSION 14

24th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA          

  Week 5 - Session 14 - 24th December 2014

 
  Clubbell 5x5 Data
 
 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING n/k 55  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.0 2.5 148 117 31  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.9 6.7  
  Disparity Between Perceived & Average 0.2  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1280 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 6.5 2 10 10 3  
  Exercise 2 8.5 7 3 12 15 3  
  Exercise 3 8 7 3 5 10 3  
  Exercise 4 8.5 7 2.5 n/a n/a n/a  
  Exercise 5 8.5 7 3 n/a n/a n/a  
  Average 8.4 6.9 2.7 9 12  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 74  
  Notes    
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15    
  WEIGHT (KG) 1310 1435  1610  1110 1280         
  RPT 8.3 8.1  8.4 8.0   8.4        
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Was able to increase weight today. What is interesting is that I know that I could not have used the same weight yesterday. I know my body is adapting but not that quickly! The lower weight yesterday really helped to aid technique and selective muscle tension. I really look forward to the final workout in 2 days as the body should have adapted further. I hope to increase the weight further for my peak session. Bring it on! 

 

CLUBBELL 5x5 - WEEK 5 - SESSION 13

23rd December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA         

  Week 5 - Session 13 - 23rd December 2014

 
  Clubbell 5x5 Data
 
 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 6.0 2.5 145 114 31  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.1 6.5  
  Disparity Between Perceived & Average -0.4  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1110 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 7.5 6 2.5 10 10 3  
  Exercise 2 8.5 6.5 2.5 12 12 3  
  Exercise 3 7.5 6 3 5 5 3  
  Exercise 4 8 6 2.5 n/a n/a n/a  
  Exercise 5 8.5 6 3 n/a n/a n/a  
  Average 8.0 6.1 2.7 9 9  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 72  
  Notes    
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15 16 17 18  
  WEIGHT (KG) 1310 1435  1610  1110            
  RPT 8.3 8.1  8.4 8.0             
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Comfortable with the movements. LOVE movement 2. Need to polish up technique but very happy.

This was supposed to be Week 6 but 2 weeks ago I displaced Clubbell 5x5 training to experiment with some other stuff. I was going to extend 5x5 by 1 week (and finish on the 2nd January) but have decided to end as originally planned. My last 5x5 training session will be on the 26th December. That gives me 2 more training sessions to see what I can do with Level 3 movements. Challenging and exciting at the same time :) 

 

CLUBBELL 5x5 - WEEK 4 - SESSION 12

20th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA        

  Week 4 - Session 12 - 20th December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 51 55  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.5 3.5 159 129 30  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    7.3 7.4  
  Disparity Between Perceived & Average -0.1  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1610 Level 2  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8 7 4 14 17 2  
  Exercise 2 8.5 7.5 3 15 15 2  
  Exercise 3 8.5 7.5 4 5 10 2  
  Exercise 4 8.5 7 3 n/a n/a n/a  
  Exercise 5 8.5 7.5 3 n/a n/a n/a  
  Average 8.4 7.3 3.4 11 14  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 83  
  Notes Over the moon with progress.  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15 16 17 18  
  WEIGHT (KG) 1310 1435  1610               
  RPT 8.3 8.1  8.4              
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Good solid training session. Really happy with technique improvement and strength gains. Will serve me well.

 

CLUBBELL 5x5 - WEEK 4 - SESSION 11

17th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA       

  Week 4 - Session 11 - 17th December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 57 n/k  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 7.5 3.0 162 129 33  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    7.6 7.4  
  Disparity Between Perceived & Average 0.2  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1435 Level 2  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8 7.5 3 14 17 2  
  Exercise 2 8.5 8 3 15 15 2  
  Exercise 3 8.5 8 3 5 7.5 2  
  Exercise 4 7.5 7 2.5 n/a n/a n/a  
  Exercise 5 8 7.5 3.5 n/a n/a n/a  
  Average 8.1 7.6 3.0 11 13  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 81  
  Notes Great!  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       
                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15 16 17 18  
  WEIGHT (KG) 1310 1435                 
  RPT 8.3 8.1                
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Wow. Strength is coming on nicely. Did movement 2 with a 15kg (33lbs) Clubbell at zero choke. It was only 2 short weeks ago that I HAD to use full choke with one hand to get the Clubbell over my shoulder. Slight discomfort during movement 3 with my right arm but was able to use a 2.5kg Clubbell.

Still loving the warm up drills. In his videos Alberto says they are not a strength endeavour but for me some of them are.... and I is loving them :)

 

CLUBBELL 5x5 - WEEK 4 - SESSION 10

15th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA       

  Week 4 - Session 10 - 15th December 2014

 
   Clubbell 5x5 Data

 
 

 

MODERATE INTENSITY

Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 6.5 3.0 154 118 36  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.6 6.7  
  Disparity Between Perceived & Average -0.1  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1310 Level 2  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8 6.5 2.5 14 17 2  
  Exercise 2 8.5 7 3 12 15 2  
  Exercise 3 8.5 6.5 4 2.5 5 2  
  Exercise 4 8 6.5 3 n/a n/a n/a  
  Exercise 5 8.5 6.5 3 n/a n/a n/a  
  Average 8.3 6.6 3.1 10 12  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 83  
  Notes Pain in right arm from old injury. Undertook a workaround.  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       
                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15 16 17 18  
  WEIGHT (KG) 1310                  
  RPT 8.3                  
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

I displaced last week's Clubbell 5x5 training while I tested out BAD45. It was a great strategy as I came back stronger. Movements that were difficult during Week 3 were very comfortable today. In Week 2 I was doing movement 2 with a 15kg Clubbell at full choke. Today I comfortably did it at zero choke.

A couple of weeks ago I stupidly did a demo with a 15kg Clubbell to a friend without warming up. Consequently I agitated an old shoulder injury in my right arm that I sustained back in 2011 while doing tricep dips with ignorance and poor form. The pain came knocking at the door during movement 3. I was able to increase the weight to 5kg with my left arm but used a small baseball bat for the right arm. This was a successful workaround. Regressing to Level 1 movement would have invoked pain as well so rather than stop the training session I was able to successfully continue. Massage will sort out the injury...........

As part of my biceps finisher I do chin ups. Today was VERY comfortable and my numbers increased during the 3 sets. Well happy. Strength is coming..........

 

CLUBBELL 5x5 - WEEK 3 - SESSION 9

5th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA       

  Week 3 - Session 9 - 5th December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 54  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.0 3.0 147 111 36  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    7.0 6.3  
  Disparity Between Perceived & Average 0.7  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1200 Level 2  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 6.5 2 14 14 2  
  Exercise 2 8.5 7 3 12 12 2  
  Exercise 3 8.5 7 4 5 5 2  
  Exercise 4 8.5 7 3 n/a n/a n/a  
  Exercise 5 8.5 7.5 3.5 n/a n/a n/a  
  Average 8.5 7.0 3.1 10 10  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 78  
  Notes Getting stronger. Better core activation.  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

The key thing that I walked away with from this training session was that of more intense core activation. The lifting of the pelvic wall was much stronger and really made the movements more controlled and 'easier'. Movement 3 in particular benefitted from the more intense core activation.

Did the same session as last time. Was itching to try heavier weights but will be a good boy and wait until Monday. I now have a firm strategy, which has evolved over these last 3 weeks:

Weeks 1 - 2 - Level 1 movements. Increase weight where appropriate in the second week.
Weeks 3 - 4 - Level 2 movements. Stay with the same weight in Week 3 and increase where appropriate.
Weeks 5 - 6 - Level 3 movements. Use week 5 to establish correct weights and then aim to increase the weight in Week 6.

CAVEAT - Don'y be shy to regress down to Level 2 or Level 1 movements to ensure good technique. This is a MUST. Use it as required.

Did ALL of the warm up drills as shown, which I am over the moon about. Aim to match the reps that Mattia and Alberto are doing in the follow-alongs. Ultimately I am 'competing' against myself but it is great to be inspired by my peers.

 

CLUBBELL 5x5 - WEEK 3 - SESSION 8

3rd December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA      

  Week 3 - Session 8 - 3rd December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 49 57  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.0 3.0 151 113 38  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.8 6.5  
  Disparity Between Perceived & Average 0.3  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1200 Level 2  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8 6.5 3.0 14 14 2  
  Exercise 2 8.5 7.5 3.0 12 12 2  
  Exercise 3 8.5 7 3.0 5 5 2  
  Exercise 4 8.5 6.5 3.0 n/a n/a n/a  
  Exercise 5 8.5 6.5 3.0 n/a n/a n/a  
  Average 8.4 6.8 3.0 10 10  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 86  
  Notes Great!  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200     
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4    
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Great session. I am surprised how much I am into it considering it takes a considerably long time to complete by comparison to the 32 minute Tacfit sessions. This is great as I though it may be a problem for me. When I finish this cycle in 3.5 weeks I will be returning to 20 minute sessions so there may be a psychological element to it.

Strength is really increasing throughout the session movements BUT also i the warm up drills. I can now do all of them at 'full complexity', which was just a dream 3 short weeks ago.

Very happy....

Loving the program. My strength in the warm up drills is very solid. So happy............

CLUBBELL 5x5 - WEEK 3 - SESSION 7

1st December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA     

  Week 2 - Session 7 - 1st December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 50 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 6.0 3.0 141 102 39  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.1 5.8  
  Disparity Between Perceived & Average 0.3  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 975 Level 2  
                 
  Movements RPT RPE RPD Weight Level  
          Lowest Highest Lowest  
  Exercise 1 7.5 5.5 2 10 14 2  
  Exercise 2 8 6.5 3 10 12 2  
  Exercise 3 8 6 4 5 5 2  
  Exercise 4 8 6 3 n/a n/a n/a  
  Exercise 5 8 6.5 3 n/a n/a n/a  
  Average 7.9 6.1 3.0 8 10  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 5 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 83  
  Notes Humbled!  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975      
  RPT 7.9 8 8 8.2  8.4  8.4 7.9      
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

A nice confidence building AND humbling experience!

Strategy at the end of session 6:

Exercise 1 - Increase complexity - Same weight for week 3.
Exercise 2 - Increase complexity - Lower the weight for week 3.
Exercise 3 - Increase complexity - Lower the weight for week 3.

 

Reality at the end of session 7:

Exercise 1 - Increase complexity - Can stay at my highest weight throughout all sets (2 x 7kg). Technique is nice :)
Exercise 2 - Increase complexity - Can stay at middle weight (move up to 15kg for some of the sets next week. Stay at 12kg this week)
Exercise 3 - Increase complexity - Oh my Lady Gaga! Something told me to the do the first set with 2 x 2.5kg. Boy am I glad I did. This was HARD and HUMBLING. Love it :)

I loved today's session. Confidence grew when I discovered that I could maintain the same weight and increase complexity. Movement 3 was a great experience. I currently have a tightness in my right arm that is slightly affecting performance BUT I do not say this as an excuse. Without the tightness 2 x 2.5kg would be a sensible starting point (for me). I think I will progress quickly once technique/confidence increase and tightness decreases.  

Loving the program. My strength in the warm up drills is very solid. So happy............

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