M&F Editor Mark Barroso and training partner Jared Zuckerman, C.P.T. share their results and thoughts on the demanding overload phase of the 60 Day Revolution.
Weeks 5 and 6 of the 60 Day Revolution are both overload phases, calling for lower reps and more sets for the major compound movements. Jared Zuckerman, C.P.T. and I are both competitive spirits and we really pushed each other throughout these two weeks to lift as heavy as possible. It’s important to note that Week 7 is deload week, requiring less overall volume, so give Weeks 5 and 6 your all. To see how Jared and I fared in the first four weeks of program, check out our Weeks 1-2 and Weeks 3-4 blogs.
Here are our numbers, thoughts, and analysis on what was the hardest two weeks of the program yet. Be sure to join the 60 Day Revolution Facebook group, which has 1,011 members and counting to see training footage and video updates. That’s a lot of fitness enthusiasts!
Note: All weights are represented in pounds. Reps and sets are performed according to the 60 Day Revolution workout plan, except when noted in parenthesis. All video in the Facebook group are shot on GoPro Hero Session 4 at Dumbbell’s Health and Fitness in North Bergen, NJ.
I hit a three-rep personal record on my deadlift in week 5: 425 pounds for three reps, although I broke my grip between the reps. I also PR’d my dumbbell press with 120 pounds for three reps. I officially hit my lifting limit at full-body day of week 6, where I chose to perform hanging leg raises instead of the barbell lunge. I was fatigued and my legs were too sore to continue.
I want to stress the importance of proper loading during these two weeks. On full-body day of week 6, I did 225, 315, then put 405 on the bar for the deadlift. That was a mistake and I couldn’t even get the bar off the ground. It was too big of a jump. I backed off to 365 pounds, did the set, then put 405 on the bar and started banging out singles until I completed all reps. My body had to adapt to the lighter weight first before encountering the heavier one. These two weeks solidified my notion that the 60 Day Revolution prioritizes strength above all, and I like that. Conditioning will also improve, but strength will increase at a comparably higher rate.
MARK’S WEEK 7-8 GOALS
Throughout the program, my goals have been weight loss but that hasn’t happened yet for two reasons. One, I’m not tracking my macronutrients, just eating whole foods throughout the week and cheating on the weekends. Second, I’m building muscle fast with only one conditioning session per week. I’ve gotten a compliment about how my body has changed since the start. With that said, I have shifted my focus away from weight loss for the last two weeks and more on look and feel. I want to do more than one steady state cardio session in weeks 7 and 8 to tighten up a bit.
Superset 2 2A) Barbell Back Lunge Weight: 85, 105, 115, 120 2B) Primal Squat Hip Hinge Romanian Deadlift Weight: 135, 185, 225
DAY 3: Full Body
Superset 1 1A) Deadlift 1B) Push Press
Superset 2 2A) Barbell Lunge 2B) Pullups
Finisher A Completed
DAY 4: Conditioning
Steady State Cardio
DAY 5: Challenge Day
The Chinup-Dip Countdown Time: 5 minutes, 43 seconds
JARED’S WEEK 5-6 THOUGHTS
This week was very challenging for me. Unfortunately, my form suffered throughout and I feel like I was running on empty for most, if not all, of the workouts. I did see some improvements in my strength especially on the upper body day.
The BPI supplements have been a great help in keeping me as energized as possible and I truly love the Vanilla Best Protein.
JARED’S WEEK 7-8 GOALS
I hope to see better improvements after the deload week in week 7. I’m looking forward to pushing some heavy weight in week 8 as well. Though my diet has not been on point, this program has reminded me of what it is like to be in amazing shape and I will continue to use the techniques and lifts (especially push presses) in my routines going forward.
