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

Duel Factor 5x5

Personal Journals discussion on Duel Factor 5x5, within the Members Section; Originally Posted by 0311 . So my review is a A. Gore, violence, and very graphic fight sequences are top ...


Reply
 
LinkBack Thread Tools Display Modes
Old 01-30-2006, 06:20 AM   #51
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
.

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.
can't wait to see it this weekend. thanks for the look out.:cool:
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-30-2006, 06:24 AM   #52
_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

Quote:
Originally Posted by 0311
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

all the best with the next volume phase...
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-30-2006, 12:53 PM   #53
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
Friday:

[3x3] A2G Squats: 225 *yawn*
Was this suppose to be Front A2G?
The only reason I'm asking is because your other A2G number for monday is 265.
and your end number for your last load workout on Saturday A2G is 285lbs.
Just wondering the large drop.

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 01-30-2006, 06:40 PM   #54
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

Quote:
Originally Posted by ChinPieceDave667
Was this suppose to be Front A2G?
The only reason I'm asking is because your other A2G number for monday is 265.
and your end number for your last load workout on Saturday A2G is 285lbs.
Just wondering the large drop.
Nah, I'm only going twice a week for the deload, so the first workout is 265 (3x3), then the second workout is also A2G Olympic Squats, but just 80% of the first day's workout. The reason for the drop is to ensure maximum deload, especially since I'm doing volume phases back to back.

If I was to deload for the intensity phase, I'd keep the same three days per week deload, dropping Wednesday's front squats, and keeping all the weight the same.

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 01-30-2006, 06:48 PM   #55
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

Alternate Deload: Used if either someone has shitty recovery abilities, or for someone doing back to back volume phases:

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

Regular Deload: If I was going into the Intensity Phase, and had good recovery abilities I'd do the regular deload...

Monday:

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

Wednesday:

Military Press: 3x3
Weighted Pullups:3x3
Deadlifts: 3x3

Friday:

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

- In all areas aside from the alt. deloading Olympic Squats for Friday's workout, the weight is the exact same as the final week of loading.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-30-2006, 06:53 PM   #56
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

Week One: DF 5x5

Monday:

[5x5] Olympic Squats: 245
[5x5] Flat Bench: 275
[1x5] JS Rows: 285
[2x12] Reverse Curls: 90
[2x12] Skullcrushers: 90

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

- Not too bad today. Everything was exactly 90 seconds rest between sets. The weight was still heavy and the exact same weight I used back in week 2 of my previous volume phase. My arms were pumped to the max when I was done. My JS Rows went: 235x5, 245, 255, 265, 285x5.

- Walking into the gym today, my weight was 249.5 lbs. So I gained about 2 lbs during the deload. Good body recomp over the past 5 weeks using the 5x5 protocol.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-30-2006, 07:25 PM   #57
Dr X
Rank: Lightweight
Experience: 10+ Years
 
Dr X's Avatar
 
Join Date: Apr 2005
Location: in the deep recesses of your mind
Posts: 1,094
Country:

Gender:
Default

I have never been a huge fan of front squats.
Dr X is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-31-2006, 05:28 AM   #58
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

Quote:
Originally Posted by Dr X
I have never been a huge fan of front squats.
I've got mixed emotions about them. On one hand, it's a welcome addition since I'm squatting thrice a week, so I can go lighter. On the other hand, I only feel a real benefit to my quads by elevating my heels on 10 lb. plates..Which in turn places more stress on my knees. At first it really killed my front delts and left brusing, but now it's not an issue.

If I'm not on this program, I do not do front squatting. If I ever feel the need to hit my quads more than they already are with A2G back squats, I'll either elevate my heels slightly or go do leg extensions for 15-20.

I've tried this program before doing all three days with back squats and didn't really care for it. The second workout using 10-15% of the previous workout's weight wasn't very beneficial. However, front squats make the weight a whole lot harder.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-31-2006, 07:16 AM   #59
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

Good stuff 0311.. One thing though, I've been looking over your journal and I've noticed something. You post that you do the DC stretching but do you do the DC 30 second static hold/ flex before the DC stretch.

Only reason I'm asking is because I've also been looking at the different styles of lifting and when I looked at the DC split it seemed that the reason the DC stretch is so beneficial is because of the 30 sec. static hold/ flex at the end of the last movement, flooding the muscle with blood to pump it up and the stretch pulls the muscle at its most pumped state giving almost a more muscle volume per stretched muscle, if you can kinda get what I'm saying.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-31-2006, 07:24 AM   #60
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

The static isn't as important in DC stretching as the negatives are. Dante made the point that someone could skip the statics if they felt inclined to do so because the only things that mattered are the RP's and negatives...Especially the 8 second negative on the final rep of each "mini" RP set.

Additionally, DC training only calls for only 1 working set before the stretches, hence the additional static to finish off that muscle completely. I'm doing 5 + sets, which in the end will amount to the same intercellular muscle fatigue.

If you wanted to get technical about DC training, back thickness and leg exercises do not include any statics, or RP's for that matter, but the stretches are necessary.

The DC stretches I've incorperated ever since I've done DC training are a total of 1 minute deep, loaded stretches. There's a great description of each in my old DC journal.
Darkhorse 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 04:14 AM.


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