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Duel Factor 5x5

Personal Journals discussion on Duel Factor 5x5, within the Members Section; Week 5: Deload Tuesday: [3x3] A2G Squats: 265 [3x3] Flat Bench: 295 [1x3] JS Rows: 305 [3x3 pyramid to max ...


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Old 01-25-2006, 07:21 AM   #41
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Week 5: Deload

Tuesday:

[3x3] A2G Squats: 265
[3x3] Flat Bench: 295
[1x3] JS Rows: 305 [3x3 pyramid to max set]
[1x10] Barbell Curls: 135
[1x15] Skullcrushers: 90

- Fun easy day. Deloads are fun. I warmed up a little extra for all the exercises since it's only 9 total reps. My body feels great after both the time off and decrease in intensity doing the deload workout. I still took 120 seconds rest between sets because I want to take it easy to ensure a full deload. JS Rows: 255x3, 285x3, 305x3. I also did a single set of arm exercises. I only did them just to preserve my conditioning. I'll also say that I'd absolutely kill my old maxes if I continued next week with the intensity phase. The heavy weight with the above exercises didn't even have me break a sweat doing sets of 3 [perfect ;) ] reps.

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Old 01-25-2006, 01:59 PM   #42
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Quote:
Originally Posted by 0311
Update: I have done this 5x5 program before and gained 4 lbs in five weeks after the deload.
Nice Gains, man. That's about how mine worked out too. After two runs through DF 5x5, I was up 8lbs. of lbm. And about an equal amount of fat too. But that can be dieted off easily....
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Old 01-25-2006, 02:24 PM   #43
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Quote:
Originally Posted by Eric S.
Nice Gains, man. That's about how mine worked out too. After two runs through DF 5x5, I was up 8lbs. of lbm. And about an equal amount of fat too. But that can be dieted off easily....
Awesome work brotha! Thanks for stopping in.
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Old 01-25-2006, 04:03 PM   #44
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Update:

I just calculated my next volume phase and it's fucking insane compared to this one. I say insane because I pretty much maxed [just about] during week 4 on everything aside from squats. This next cycle has at least 10 lbs added onto every lift, with A2G having +20....

First run in red, second projected in yellow...

Week Four: Monday

[5x5] Olympic Squats: 265, 285
[5x5] Flat Bench: 295, 305
[1x5] JS Rows: 305, 315

Wednesday:

[5x5] Front Squats: 215, 225
[5x5] Standing Military Press: 195, 205
[5x5] Weighted Pullups: bw + 25, + 30
[5x5] Deadlifts: 375, 385 or 395

Friday:

[1x5] Olympic Squats: 285, 305
[5x5] Incline Bench: 255, 265
[5x5] JS Rows: 285, 295
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Old 01-25-2006, 06:57 PM   #45
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Wow, thats amazing 0311!


Good job.
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Old 01-26-2006, 06:54 AM   #46
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Quote:
Originally Posted by 0311

First run in red, second projected in yellow...

Week Four: Monday

[5x5] Olympic Squats: 265, 285


Friday:

[1x5] Olympic Squats: 285, 305
Damn you're catching up to me. I don't think I can have this. I must be able to have one lift bigger than yours. ;)

Maybe while your distracted trying to get your squat up, I will secretly get my bench past yours :eek:

Good job man, can't wait to see what happens.

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Old 01-26-2006, 11:31 AM   #47
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LOL, I knew that's what you were thinking!!

To be honest Dave, I hope that happens for you! That would be great to see you make that type of jump.

As always, thanks for your support Slayer.
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Old 01-27-2006, 07:32 PM   #48
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Friday:

[3x3] A2G Squats: 225 *yawn*
[3x3] Incline Bench: 255
[3x3] Weighted Pullups: 25
[3x3] Deadlifts: 375
[1x12] Reverse Curls: 90
[1x12] Weighted Dips: 40

- Another good workout. I got to catch up with a lot of gym friends of mine. Usually I'm in the zone trying to get through the workout. I actually feel terrific. My joints feel great, lower back great. My focus is back and I'm really hungry to start killing the log book again. Also, deadlifts felt so good that I might bump the next PR (5x5) to either 395 or 405!

* Off topic, I saw Underworld 2 the other day and that movie was fucking awesome. If anyone's seen the first one, this one absolutely blows it away. I read some critics saying that they were a little lost on the "why's"..But I think you'd have to be a moron not to keep up with all the minute explanations they have throughout the movie. Most of the Yahoo users and the like rated the movie an A, whereas the critics put C-F..I think the discrepancy stems from those critics not seeing the first one to fill in some blanks, and that they are too old to really care about all the gore and action.

So my review is a A. Gore, violence, and very graphic fight sequences are top notch. Special effects I thought were more impressive than Kong's were. (Mainly because King Kong went overboard...Three hours of computer animation was a little much). The storyline was also excellent. It stays on the path of the first one, down to the flashbacks back to the 1000's having the cast of characters that died from the first movie. All the questions you had from the first one are answered in the second.

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Old 01-28-2006, 10:50 AM   #49
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Quote:
Originally Posted by 0311
* Off topic, I saw Underworld 2 the other day and that movie was fucking awesome.
I saw it too. Fuckin amazing, Kate Beckensale was soo damn hot, especially when her eyes turned into that light blue colour . One of the best sequels I've seen in a while, it completely filled in all the blanks from the first one.

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Old 01-28-2006, 01:37 PM   #50
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I had some questions from the first one but give me enough gore, action and violence and I don't really care about the whys. Throw in Kate Beckensale and I'd call that a must see.
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