Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

ChinPieceDave667's 5x5 journal

Personal Journals discussion on ChinPieceDave667's 5x5 journal, within the Members Section; I thought this was your upper/lower body split. Let me know if I got the wrong one. :o The only ...


Reply
 
LinkBack Thread Tools Display Modes
Old 01-08-2006, 10:41 AM   #11
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Red face This is what I meant by OVT with DFHT

I thought this was your upper/lower body split. Let me know if I got the wrong one. :o

The only reason I called it "OVT with DFHT" was because that's the only thing I could think of calling it because you combine the two.
Quote:
Originally Posted by 0311

Okay. I've sorta combined some aspects from OVT (Optimized Volume Training) and DFHT to make my own program to follow. Chest exercises are supersetted. For both the flyes, I'll be using the OVT's 6-0-2 tempo for increased TUT. I also decided to move my traps (shrugs) to lower day since it'll be too much shit for an upper day as with DFHT.

Wednesday: Upper 1

Flat Bench: 5 x 5 (4-0-1)
Flat Flyes: 5 x 5 (6-0-2) 120 seconds rest
JS Rows: 5 x 5
Lat. Raise: 3 x 12
Incline Curls: 3 x 6-10
Skullcrushers: 3 x 8-10
Hammers: 2 x 12

Thursday: Lower 1

Oly. Squats: 5 x 5, Pyramid
Barbell Shrug: 3 x 10-12
Pullthroughs: 3 x 10
Ham. Curls: 2 x 10-12
Leg Extension: 3 x 10-12
Abs Work: 5 x 10
Calves: DC Style


Saturday: Upper 2

Incline Bench: 5 x 5 (4-0-1)
Incline Flyes: 5 x 5 (6-0-2) 120 seconds rest
Weighted Pullups: 5 x 5
Dips: 2 x 8-10
High Pulls: 3 x 8
Barbell Curls: 3 x 6-10
Rev. P-downs: 3 x 10-12

Sunday: Lower 2

Front Squats: 5 x 5
Rack Deads: 3 x 5
Ham. Curls: 3 x 10
Leg Exten: 2 x 10
Leg Press: 3 x 10-12
Wt. Hypers: 2 x 10-12
Abs Work: 5 x 10
Calves: 4 x 15-20


-I took a page from UD2.0 and split up my back work over both days instead of doing everything on both days. So the first day I do my back thickness exercise (JS rows), then on upper 2 I do my back width exercise.
-My lower days follow the DFHT template a lot more closely than my upper does.
-I added in front squats instead of another A2G olympic squat day since on my next 5x5 run I'm planning on front squats during my second workout.

Last edited by ChinPieceDave667; 01-08-2006 at 05:28 PM..

ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal


ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-08-2006, 11:06 AM   #12
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

Quote:
Originally Posted by 0311
Very nice A2G numbers starting out!
I blame the martial arts on this one.. we use to do hundreds of no weight squats to work on kicking power, we would squat down, A2G, and explode up and round house kick bags.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-08-2006, 01:31 PM   #13
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default 01/04/2006

Wednesday's workout

Workout:


Front Squats: 5x5 @ 225lbs
Standing Military Press: 5x5 @ 145lbs
Weighted Pull ups: 5x5 Body weight + 10lbs
Deadlifts: 255lbs
Fat Bar Reverse Curls: 3x8 @ 60lbs (I'll explain this one)

ABS
Back Extension Twists: 3x20 (each side)

Front Squats: Felt real good on this. I did these A2G style of course. I don't like doing these normally because it hurts my shoulder so I'm going to have to find a towel or something so it doesn't effect my Military Press. I'm going to go up about 10-15lbs next time.

Standing Military Press: My wrist felt good on this, but my balance was off because this is one of my first times doing military press standing. I've done it last week just to get a feel and it's still odd. I'm only going to go up 5lbs on this one.. need to work on form and balance.

Weighted Pull ups: Harder than I thought but it was good.

Deadlifts: My back was feeling a little funny from all the squat work and I really don't want to use straps and work on my grip strength.

Fat Bar Reverse Curls: Ok this is how it is done. This bar is about the same diameter as the hole as the plates are, (please restrain from stupid jokes about how big your bar is Pete ). The bar is not that heavy and doing these in a reverse grip really helps on grip strength.


SUPPLEMENTS
Took them and it was gooood.

DIET
Well I'm eating.

OVERVIEW
I'm starting MMA training next week because of work.

Last edited by ChinPieceDave667; 01-10-2006 at 07:35 AM..
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-08-2006, 02:29 PM   #14
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

Quote:
I blame the martial arts on this one.. we use to do hundreds of no weight squats to work on kicking power, we would squat down, A2G, and explode up and round house kick bags.
ah good ole squat kicks, i used to f'in hate those things. But they build kicking strength like no other.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-08-2006, 05:13 PM   #15
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Gotcha! Yes, I pretty much combined the two..Basically just with chest anyways. You can take it a step further and incorperate more if you want of OVT such as pullups ss w/ stiff arm pullovers, ect..

The reason why I was recommending one over the other is because the DFHT (upper) is waay different from what I have. I followed the DFHT very closely for the lower days, but the upper days have a lot of differences. If you want to continue a dual factor format as with the 5x5: ie. loading and unloading weeks, then you'll most assuredly need a lot more volume than what I have down. Otherwise, the upper/lower split I created would be perfect for continual progress without a need for a deload week.

That's where I was confused. I thought by DFHT you wanted to keep the dual factor model of using loading/deloading...Which you apparently don't. IMO you're much much better off doing what I layed out. That's exactly what I'm doing as well in another couple of weeks after my 5x5. I'm working on possibly enhancing what I made with some more OVT like previously mentioned: (pullups ss w/ pullovers, ect.) I'm also toying with the idea of adding in some AGVT for one of the lower days such as A2G squatting 10x4...Let me know if you're interested. :eek:

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-08-2006, 05:27 PM   #16
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

Quote:
Originally Posted by 0311
I'm also toying with the idea of adding in some AGVT for one of the lower days such as A2G squatting 10x4...Let me know if you're interested. :eek:
Funny you mention that. I was thinking of doing something similar to AGVT but more like the Strength-Endurance training I talked about a while ago.

So, Yes I would be interested. PM me your thoughts.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-09-2006, 11:27 AM   #17
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default 01/06/2006

Friday's workout

WORKOUT:


A2G Squats: 5x5 [1x5] @ 255, 265, 285, 295, 300lbs
Incline Bench: 5x5 [1x5] @ 185, 190, 195, 205, 225lbs (I thought it was 1x5 by accident :o )
JS Rows: 5x5 @ 170lbs
Dips: 2x8 @ Body Weight + 70, Body Weight + 90lbs
180 dumbbell Rotate: 3x8 @ 12lbs

ABS
Hang Leg Raises: 4x15
Post Bar Twists: 3x15 @ 25 (each side, I'll explain)

A2G Squats: The supplements are kicking in. I feel stronger and I have more energy. definitely going up on this one but I have to see how I feel.

Incline Bench: Well I goofed up and thought I was suppose to pyramid up. But I still going up in weight and my wrists are not even an issue. Next time around I'll try and keep the same weight but If the sups. are kicking in I'm going up in weight mid set.

JS Rows: Felt good and real strong on this one. I think I'm going up 5lbs or more next time.

Dips: OK the Sups. have officially kicked in. After my first set I felt like I could do 5 more and my wrist still isn't bothering me. Before I injured myself I could strap on 90lbs and do 15 reps. I don't know what it is, I just understand how to flex and move weight with my tris. Now if only I can get my bench up then I'll be cooking.

180 dumbbell Rotate: Felt soooo good that I wanted to go up in weight. Next time I'll up the reps to about 10 or 12.

Post Bar Twists: OK, this is how it is done. Take an Olympic bar and find a corner in the gym. Put one end in the corning so it looks like your going to do rows with weight only on one end. Now just pick that one end up over your head, grabbing at the knob on the end and having the weight over you head making a triangle with you, the bar and the floor. now breath out and lower the bar to the side of your hip in an arc motion. Do these slow and really feel your abs work and not your arms or shoulders. now at the bottom of the movement take a shallow breath, and while you breath out again, slowly raise the bar in the same arc motion back over your head but make your abs do the movement. it's almost like picturing your abs like a wet towel and ringing it out, its that twisting feeling that you want. now do the other side. the hole time you want to try and keep your abs facing strait at the bar and tight. If you move your abs to the side too much you won't benefit from the movement. Yet again if I can find the Pic I'll post it.


SUPPLEMENTS
well it took a week but it kicked in.. can't wait till next lift

DIET
fell off the wagon and ate like crap Thursday.

OVERVIEW
Nothing really everything is good.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-10-2006, 06:21 PM   #18
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Thumbs down 01/09/2006

Monday workout

There was no workout Monday. I felt like such crap I took a migraine headache pill and nothing happened. I don't know what was wrong with me I just couldn't do it. So I did some R&R and will pick up on Wednesday.

Tuesday is MMA day so I will feel beter. :o
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-10-2006, 06:32 PM   #19
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default first day of Official MMA training.

HOLY CRAP!!!!
I'm hurting sooo bad and it was awesome. I did 1 hour of Muay Thai conditioning and I thought I was going to die. By the end of the workout/ class I was feeling very light headed. But it just showed me no matter how much experience I have I still learn something and it felt good to feel that again.

Diet Change

There is only going to be one low carb day now. I did a low carb day today and I almost passed out because of it. Also, if I low carb on MMA day I have a feeling that I will lose muscle because of the endurance training they go through.

Thursday is MMA Grappling Fundamentals. And after that, I will decide if I want to do the whole package or just Grappling. If I do just Grappling I feel that I will not burn out as easily.. So I have a lot of thinking to do.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-10-2006, 08:04 PM   #20
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

hi dave,

great going and all the best to you...

but, can you please tell me what MMA is ?

thanks...

oh, great lifts so far...

_Wolf_'s Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 01:25 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.