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Duel Factor 5x5

Personal Journals discussion on Duel Factor 5x5, within the Members Section; Wednesday: [5x5] Front Squats: 215 [5x5] Standing Military Press: 195 [5x5] Weighted Pullups: bw + 25 [5x5] Deadlifts: 375 [2x10] ...


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Old 01-19-2006, 10:29 PM   #31
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Wednesday:

[5x5] Front Squats: 215
[5x5] Standing Military Press: 195
[5x5] Weighted Pullups: bw + 25
[5x5] Deadlifts: 375
[2x10] Incline Curls: 60 lb. dumbbells

-After each exercise per bodypart a loaded (DC) fascia stretch

- Front squats was still too easy, but I don't want them to be very difficult so my OHP's and deadlifts don't suffer. I used 10 lb plates to elevate my heels with vs. the usual 5's. I barely got my final rep of my last two sets of OHP's. My max IMO was spot on for 5 sets of 5 reps. Deadlifts probably should've jumped to 385, but it'll save me some fun for next time. Incline curls today was good, but I didn't have much gas in the tank to put 100% in them after deadlifting. That's about it.

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Old 01-20-2006, 02:42 PM   #32
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What's up, Combat?

Nice numbers as usual.

Man, you sure haul ass through your workouts. Seems like it took me an hour & 20 minutes most days.
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Old 01-21-2006, 05:59 AM   #33
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Quote:
Originally Posted by Eric S.
What's up, Combat?

Nice numbers as usual.

Man, you sure haul ass through your workouts. Seems like it took me an hour & 20 minutes most days.
Ha-ha, I sure try. I really worked on my recovery time since my first run through with the program. My goal during the upper/lower splits was to trim down my rest between sets to 90-120 seconds. It seemed to work well and my increased fitness level translated to this program better than I expected.

I do feel that my preworkout dextrose played an important part as well. AST's DGC dextrose really made the difference for me since all other things remained equal. IMO it's most underrated, and you'll never see it in the top 50 selling products!

Quote:
DGC (Dextrorotatory Glucose Crystals) is a unique glucose crystal that supplies an unmatched fuel source for fast and efficient muscle energy. DGC requires no digestion prior to absorption into the bloodstream. This means an ultra-fast fuel supply for supporting quick and sustained muscle energy requirements and mental function.

Supplement Facts:
Serving Size: 4 Level Scoops (46g)
Servings Per Container: 21
Amount Per Serving:
Total Calories: 184
Total Carbohydrates: 46g
Sugars: 46g
Aside from that shameless plug, nothing's changed in my supplementation. I still use fairly high amounts of BCAA's stacked with citrulline malate a la Xtend.

Other than the aforementioned, I've been running my rest between sets short for the first 3 sets, then taking a longer break during the final 2 sets since it's increasingly harder. If you think about it, I don't see a need to keep the rest between sets uniformally 'X' amount of minutes. At least for the first few sets, even during the PR week, won't be too rough. Some exercises also need more rest than others. My deadlifts, for example, needed 2 minutes between every set whereas my weighted pullups only needed about a minute more or less. So my "trick" is to get whatever I can done as fast as possible without sacrificing strength/form. Trimming time off here and there gets me out of the gym within 1 hour, 15 minutes during my heaviest workouts..And an hour during the first 2 weeks. Shorter the rest, the more I stand to benefit regardless.
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Old 01-21-2006, 06:28 AM   #34
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BTW, I didn't hit the gym on Friday because I took my wife out. She thinks I live for the gym [she's right, but I cannot let her know that] so I had to show her she's #1.

So my revised schedule has me lifting today [Saturday], then next week deloading on Tuesday and Friday. It's actually a good thing because I'm sore as hell from Wednesday's workout. My biceps still have DOMS today as well as my entire shoulders and lower back. So the extra day will allow me to hit my projected weights easier than if I went in yesterday. Reasons like this is why the deload is absolutely necessary.

My deload I'm following is only two workouts next week. This is only to make sure I completely deload before doing another [more aggressive] volume phase. Hypothetically, if I was to continue with the intensity phase, I'd stick to the three day deload dropping Wednesday's squats.

Alternative Deload: So instead of three times a week and dropping Wed. squats, I'll do Tuesday and Friday 3x3 instead to ensure full recovery.

Week 5 weights are the same as the final week of volume!

Tuesday:

Olympic Squats: 3x3
Flat Bench: 3x3
JS Rows: 1x3 [3x3 pyramid to max set]

Friday:

Light Oly Squats (80% of Tuesday): 3x3
Military Press: 3x3
Chins:3x3
Deadlifts: 3x3
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Old 01-21-2006, 06:58 AM   #35
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Quote:
Originally Posted by 0311
BTW, I didn't hit the gym on Friday because I took my wife out. She thinks I live for the gym [she's right, but I cannot let her know that] so I had to show her she's #1.
ha ha ha.... ....
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Old 01-21-2006, 06:43 PM   #36
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Ever try pure vitargo as a substitute for Dextrose?

IMO, it is very costly but a great luxury to enjoy.
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Old 01-22-2006, 05:46 AM   #37
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Quote:
Originally Posted by slayer of souls
Ever try pure vitargo as a substitute for Dextrose?

IMO, it is very costly but a great luxury to enjoy.
I wanted to at one point. However, my budget allows me for BCAA's, protein, and creatine. The only time I could try it is around X-Mas or something. But, I don't see the point if I happen to really love the effects but cannot afford to buy a new container. The price IMO will eventually drop because I cannot see very many containers of carbs being sold for over $50. :(
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Old 01-22-2006, 05:53 AM   #38
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Saturday:

[5x5] Olympic Squats: 285 (pyramid)
[5x5] Incline Bench: 255
[5x5] JS Rows: 285
[2x10] A1) Weighted Dips: Bw + 40
[2x10] A2) Reverse Curls: 90 lbs.

-After each exercise per bodypart, a loaded (DC) fascia stretch.

- As previously stated, I missed Friday and made up the workout yesterday [Sat]. My lower back was still very sore from the deadlifts. I nailed the 5 reps at that weight, but still could've stood to add another 10-20 more lbs. Inclines was good to go, last set was very difficult. The last rep needed a spotter about 3/4 the way up..First time I actually needed one, and I'm glad I asked because the weight wasn't going the rest of the way without him. JS Rows reached the limit. For the final set, I did four reps, then decided to deadlift the weight up so I could finish my workout before the gym closed. 285 lbs. is my 5x5 max hands down without sacrificing my form (rising up any further).

Thank God for the deload!! My muscles are sore as shit....Have been all week. Today my chest is especially sore...Chest, shoulders, and quads.
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Old 01-22-2006, 06:24 AM   #39
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Update:

I started this program after my short and sweet cutting cycle [UD2.0]. At my lowest point my weight was down to 239. I started the 5x5 weighing 240-242 lbs (waking up).

I didn't want to weigh myself until after the deload week since most of the gains stem from the rest. Curiosity got the best of me because I knew by looking at myself in the mirror that I packed on a good amount of mass.

So, this morning after waking up and getting ready for work I jumped on the scale. The fucking thing read a shade under 248 lbs! Pretty good after 4 weeks time. The reason why I'm impressed is because I went down a belt notch, needing my belt tighter meaning I possibly lost some bodyfat in the process. My wife the other day commented that I trimmed some off.

Was it the X Factor I've been taking for the past 5 weeks? All other supplementation remained the same. I have done this 5x5 program before and gained 4 lbs in five weeks after the deload. I'll comment more on this supplement in it's thread in the supplement forum. I don't want my 5x5 journal being tainted with this shit.

Well, I'll weigh again after the deload week to see what the end result is.
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Old 01-24-2006, 02:35 PM   #40
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Quote:
Originally Posted by Slayer
Ever try pure vitargo as a substitute for Dextrose?

IMO, it is very costly but a great luxury to enjoy.
I'm very doubtful about the usefulness of such an expensive carb. If it is really absorbed so super quickly it could leave all those nutrients it's supposed to be shuttling behind. Expecially creatine. That can even be a problem with plain old dextrose and is the very reason why some recommend dextose + malto.
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