Block 7: 5x5 Returns

This month we're bringing back our 5x5 strength block.

Many of you completed this program back in February, so this gives us a great opportunity to compare where you were then to where you are now. While the overall structure remains the same, our focus this time is on improving movement quality, mobility, and consistency under the bar.

Why 5x5?

The 5x5 protocol is one of the most proven strength-training methods because it's simple and effective.

Five sets of five reps gives you enough volume to build strength while allowing you to practice quality movement on every set. Instead of constantly changing exercises, you'll spend four weeks refining the basics and getting stronger doing them.

Main Lifts

Each training day is built around one primary lift:

• Day 1: Barbell Box Squat

• Day 2: Barbell Bench Press

• Day 3: Hex Bar Deadlift

The goal is to make steady progress over the next four weeks while maintaining solid technique from your first rep to your last.

Accessory Work

You'll also notice a large emphasis on accessory work throughout the program.

Single-leg exercises, core work, carries, mobility drills, and stability exercises are all included for a reason. They help improve movement quality, address weaknesses, and support the main lifts. Don't treat them as filler—they're an important part of the program.

Compare to February

If you trained through our last 5x5 block, use this one as a benchmark.

Ask yourself:

• Is my technique better?

• Do I move through a greater range of motion?

• Do I feel more stable under the bar?

• Am I handling the same weights more comfortably—or lifting more with good form?

Those are the improvements we're looking for.

As always, focus on quality reps, follow the prescribed tempos, and trust the process.

See you on Monday!