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Fred - A Final Update

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Remember my man Fred? If not, take a quick peek and meet us below when you’re ready.

Today we say goodbye. Fred is leaving us, wiser and more equipped to stay consistent. He’ll be back someday.

Kappppyyyyyy,

So, full disclosure……this will be my last week of the Kap 5×5 program. I have to tell you, the program I loved everything about it. Well, ok, not exactly! Learning to handle the days off was very hard.

Fred is similar in makeup to me. Resting, for him, is more difficult than being active.

I can’t believe how strong I got….I really got into learning new movements and watching my strength and form progress over time. I am switching workouts because I need something other than linear movements. I have noticed that my flexibility has decreased and I wanted to do some swimming in open water.

The 5 x 5 workout was not decreasing his flexibility. In fact, it takes good flexibility to perform the two core lifts well. This, of course, requires effort and personal accountability. From Dave Mansfield MA, MSPT, CSCS:

Any athlete who has trained to squat below parallel or who has attempted a maximum effort deadlift will know the meaning of “flexibility vs. the squat and deadlift.” While it may be true that strength athletes, power lifters in particular, do not require the flexibility of gymnasts or figure skaters, they do need to have the necessary flexibility to avoid putting (additional) abnormal stress on their bodies.

Fred continued with additional reasons.

We are starting to spend our days at the lake and I feel that if I miss a workout (Kap 5×5) it would be like cheating and I don’t want to feel this way. I will begin to do some open water swimming and yoga. Wanting to increase the flexibility and do some cardio training.

Fred misses his prior workouts. I totally respect that, and I encourage everyone to do whatever workout they can do consistently.

I am in awe of how strong I was able to get in such a short period of time. It has really helped me focus on how I lift things and how I bend to get things off the ground. The other good part is that I did not have any problem with my back and my core strength increased so much. So, for the summer I will change my workout to help me with where I will be spending my early to mid afternoons.

I love Fred. He feels like he owes me an explanation. He does not. I’m thrilled to see him move along on his journey.

To those who read your blog, I hope they too take a chance on something outside their comfort zone as there is so much to learn both externally and internally about ourselves. We just have to be willing to try……

Thanks Kap for the support and direction as I went through this process. You were instrumental in me getting on this program and continuing to see it through. Funny how things work, years ago, I was the one seeing you go through the process of playing baseball at the professional level and now you have returned the favor!

Cheers Kap!

From the wake of my ski boat,

FRED

Thanks, Fred. Love having you in my life.

Kap

  • http://twitter.com/HutchBeav John Beavers (@HutchBeav)

    When I was an athlete back in the day, I had routines that I stuck with but occasionally had to shake things up to not get complacent. As a big leauger, how often did you have to change up a routine during the daily grind of a season?

    • Gabe Kapler

      John,

      During the season, my intention was to stay strong mentally. My workouts were designed to keep me confident. My lifts were generally consistent and didn’t change much in season.

      Thanks for chiming in,
      Kap

  • Mark

    There is so many variations of the Starting Strength/5×5 program. Every one of them seem to end in a success story with dedication and follow through. Again, good practical stuff from the Kap. No gimmicks.

    • Gabe Kapler

      Thanks, Mark. Always appreciate kind words.

  • Dan

    Love your blog and attitude. That being said have you ever given credit to strong lifts for using their workout and labeling it “Kap 5×5”?

    • Gabe Kapler

      Hey, Dan.

      Thanks for the feedback. A couple of notes here.

      First, I’ve never personally labeled anything the “Kap 5×5”. That’s not at all my style. Others have thrown it around, yes.

      Second, while I’m aware of Stronglifts and the teachings, the 5×5 program in fact dates back to the 1970’s and college football coach, Bill Starr. See here:

      http://www.livestrong.com/article/437360-what-is-the-5×5-workout/

      In fact, it might date back much much further if you’d like to do dome research of your own.

      Nobody owns 5 sets and 5 reps of anything, although “Dan’s bench press” has a nice ring to it, doesn’t it?

      So to answer your question directly, I don’t give anyone specific credit for coming up with a core power lift workout in which 5 reps and 5 sets are performed, dig?

      Thanks again for caring,
      Kap

      • Dan

        Dig! Looking forward to your next post

        • Gabe Kapler

          Thanks, brother.

  • Kevin McNeil.

    Would like to recommend to Fred, The Supple Leapard, by Kelly Starrett. A 15 minute Mwod ( mobility workout of the day) would solve his mobility issues on the 5×5 program or whatever new training he chooses to do. Great for developing more depth on the squats, loosen up the hip flexors, develop a front rack position or whatever ails you. Nothing like a good smash and floss. Maybe a voodoo wrap if he feels real adventurous.

    • Kyle G.

      Kevin,

      I tried looking up the 15 minute mwod stretch routine. This may sound bad but I couldn’t find it and was interested but do not want to buy the book. Do you know where I could find it?

      Thanks,

      Kyle G.

  • Dan

    Gabe,

    Back for more. You have referenced that you were following the 5×5 for over a year. Did you track your workouts? If so would you be willing to share what you were lifting for weight and what the progress looked like?

    Thanks,
    Dan

  • mtkr

    One thing that I’d love to see is a simple workout plan for folks who don’t have access to a gym. I love the idea of your 5×5 plan but my gym is closed for the summer due to some major structural repairs they need to carry out so I only have my own free weights (adjustable dumb bells that can go up to 20 lbs each) to work with. Any ideas?

    Mary

  • Kyle G.

    Kap,

    I reread every Fred post so that I could as you this question in confidence. I have always had an issue with my flexibility. Seeing as one reason Fred stopped your 5×5 workout and began working on his flexibility I was wondering if you had a sample stretching routine or even a short yoga workout you had/ could recommend.

    I’ve done yoga classes before at my gym back home but its hard when at college.

    Thanks in advance for all you do.