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Darkhorse 12-19-2005 10:27 PM

Duel Factor 5x5
 
I'm taking ChinpieceDave's advice and creating another journal. There's no point in continuing my training in the UD2.0 thread if I'm not even cutting right now. So, this way I can jump back and forth. This spring holds nothing but UD2.0 in my future.

I'm bulking right now which to me means another cycle of Bill Starr's 5x5. It's very difficult, but the harder it is on me, the greater the reward. Here's the layout I'm going to use:

The 5X5:

Wednesday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat)(same weight)
JS Rows 5x5 (working up to max set) [1x5]
Accessory (Skullcrushers: 3x8-10)

Friday:

Front Squats 5x5 (reduced 20% from Monday)
Standing Military Press 5x5 (same weight)
Weighted Pull ups 5x5 (same weight)
Deadlifts 5x5 (same weight)
Accessory (barbell/incline curls: 3x8-10) [Alternating each week]

Sunday:

Olympic Squats 5x5 (working up to max set) [1x5]
Benching 5x5 (incline)(same weight)
Rows 5x5 (same weight)
Accessory (weighted dips: 3x8-10)


*The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

*If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

*Try and set new 5 rep maxes on weeks 3-4 for veterans and then move to a 3x3 Deload for 2x per week.

*One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.

Full description found here.

Quote:

Volume Phase - Weeks 1-4:
So 5x5 is 5 sets of 5 reps with working set weight (warm up to the target weight for the week and proceed through 5x5 with that weight). Where 1x5 is present you are pyramiding the weights upward each set to a target set weight for a single set of 5 (it's still 5x5 but each set gets heavier and your target set is the top set of 5). The exception is the Wednesday squat for 5x5 using somewhere between 10-20% less than the working weight on the Monday 5x5 workout (the Wed squat may increase less than the Monday squat over the ramping weeks - meaning it may start at 12% less and wind up at 22% less by the last record week if one needs some extra recovery). What you are doing is gradually increasing the target weights week to week so you wind up performing record lifts in the final two weeks of the volume phase (weeks 3/4 in this case). Keep in mind that you have separate targets for 5x5 and 1x5 even though they are the same lift (i.e. benchpress). The ramping is set separately for these and they are treated separately. It's a good idea to start conservatively as this gets fairly backbreaking and you'll be begging for week 5. The most common mistake is people starting too high. It's useful to start light and then be flexible either adding an extra week to the ramp up or moving your targets a bit as you feel your way. This is far easier in the intensity phase because you already have a reference - likewise the next time you run this workout, it'll be a no brainer. The main point in this phase is the volume. Lower the weight if need be but get the sets and reps in. If you fail on an exercise just carry the target weight forward into the next week. Some people who are very new to this might find it easier to run this phase for 6 weeks starting much lighter and building slowly. If your working weights for the deadlift are 2x bodyweight (meaning you are a 200lbs lifter and you'll be doing 400+ for 5x5 throughout the cycle) it's probably a good idea to do lower the volume on that lift to 3x5 in this phase.
My deload schedule will look like this:

Week 5 Deload (use same weight as last week of loading)

Wednesday:
Olympic Squats: 3x3
Bench: 3x3
Rows: 3x3

Friday:
Deadlifts: 3x3
Military Press: 3x3
Chins: 3x3

Sunday:
Light Olympic Squats (70% of Monday): 3x3
Bench: 3x3 (incline)
Rows: 3x3


Quote:

Deloading Week - Week 5:
On week 5 drop the Wednesday squat workout, begin using the Deloading/Intensity set/rep scheme (in parentheses), and keep the weight the same as your last week in the Volume Phase. In reality the whole intensity phase and this week are the same thing, I just break this week out because there is no weight progression so in reality after the volume phase the whole thing is deloading/intensity which for the purposes of this workout are synonymous.
*I'm still up in the air about doing the intensity phase of the program. Most likely I'll do a week or two, then skip the deload [since I really don't need one], then possibly doing some more full body work. Full body as in HST..Not the full program, just using the same template as the one I made in another thread. I'll just continue trying to add weight to the bar, and when I top off, drop the rep range. I'm also debating Pendulum training for a completely different change of pace.

*Finally, this is a description of the JS Rows I'm going to be doing:

Quote:

Rows: Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.

This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast...
Additional information for Bill Starr's 5x5:
If anyone wants to really research into this whole subject, there is a gigantic host of information available by clicking here. This link isn't the DFT sticky.

Article on reasons why full body is most optimal: [It's not a HST website!]
Also, for a great read about full body workouts being twice as optimal as the typical bodybuilder split, click here. They labelled the 'split' the, "Death of Modern Bodybuilding" :D

Darkhorse 12-19-2005 10:58 PM

Unfortunately for now, I have to wait one more week since my gym is obviously closed for Saturday-Sunday (X-Mas)...

To tide me over, I've decided on this to better prepare me for what's to come. I was going to do upper on Tues, lower on Wed, then a full body on Fri....But that would IMO be pointless since it really has no bearing on what I'll be doing next week.

Tuesday: Full Body

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat)(same weight)
JS Rows 5x5 (same weight)
Accessory (Skullcrushers: 3x8-10)

-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.

Friday: Full Body

Oly. Squats [A2G]: 1x5 (5x5 pyramid to max set)
Incline Barbell: 5x5 (same weight)
Weighted Pull ups 5x5 (same weight)
Deadlifts 5x5 (same weight)
Accessory (incline curls: 3x8-10)

-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.

-I was going to do standing military's instead of incline's on Friday, but I wanted to hit my chest twice this week. Plus, I'll be using a slightly wider grip so my anterior delts will get smoked regardless.

-This week will be a good guide to see about where I need to be in relation to my new RM's per exercise. I already know my standing military max from before stayed the same. Whatever I hit for weight, I will add it to my week three, then calculate new RM's for my final week. All this will consequently be entered into my spreadsheet I made for this training cycle. I'm sure my max probably went down from my last 5x5 run since I've been doing slower tempos and more "bodybuilding" (cosmetic/beach) work. :(

-So, my goal for this week is to find all RM's. I plan on picking a heavy enough weight to do all sets/reps with. This way, if I cannot finish every rep, then this could be my week 4 (new PR). If I got all of them easily, then I might add 5-10 lbs and factor that in. Normally, I would add 5% to all my PR's from my first run with the 5x5 and that would be that. Unfortunately, I know that it's been quite a while since working with heavy weights. For example, my first 5x5 (flat bench) PR for the final week was 305 lbs->5x5. This time I'd be very lucky to hit that. We'll see. I'll probably just do my first run through all over again.

Darkhorse 12-20-2005 12:02 AM

Diet:

My diet is a simple carb cycling one. Nothing complicated. This gives me all the carbs I need on workout days to refeed my muscles/anabolism, and low carbs (which is still a lot) on my days in-between lifting.

Nothing close to a "clean bulk" anything :rolleyes: which would limit my bulking potential. This doesn't mean that I think eating a basket of KFC is okay!...It just means that I'm personally not gonna waste my time eating egg whites, 2 pieces of whole wheat bread, brown rice, and whatever else is recommended on that F'ing sticky that's so popular ["clean bulking"] Gaining some bodyfat is obviously expected, shit happens when trying to gain muscle naturally!!

Back to the topic at hand. Carb-cuttoffs are at 6pm unless lifting at night. If I have to lift at night, then I'll have my PreWO meal with carbs, PWO shake, and my first PWO meal with plenty of carbs...Lots :D

Cardio is only once a week just to keep my body in good shape. Other than that, it's overeating and heavy lifting.

It'll look like this:

Wed- (5x5) high carb
Thurs- low carb
Fri- (5x5) high carb
Sat- low carb
Sun- (5x5) high carb
Mon- No/low Carb, Cardio
Tues- low carb

-Protein: Intake is the same as always: 300 grams rain or shine.

-Fat: Olive Oil shots all the way. :D Monosat. fats with 120 calories per tablespoon. Fish oil I cannot take while on X-Factor.

Supplements: Good grief....:rolleyes:

-X Factor: 4 pills per day. (any comments can be added into the thread I made X Factor)
-100% Whey Protein [Optimum Nutrition]
-Creatine Mono [Primaforce] 10 grams per day.
-Xtend BCAA's: Lots and lots.
-Dextrose: [AST brand]

That's all she wrote on that. The only thing I'm taking that isn't needed is X Factor. After my 50 days of that, it's back to the boring basics.

Darkhorse 12-20-2005 01:23 AM

1 Attachment(s)
This is A2G Olympic Squats....Which is absolutely necessary for success with this program.

Darkhorse 12-20-2005 01:42 AM

One more post on A2G since it's relevant to the training.

*It is also the reason why my bench is higher than my squats. If I went parallel wearing wraps and/or a belt, I too would have the weight of the world on my shoulders! :D

Quote:

Ok, its becoming blatantly obvious that precious few of you know how to "olympic" style squat.

There are basically two kinds of back-squat. What we like to refer to as the power-squat, or the powerlifter style squat, or the low bar squat. This is what COMPETITIVE powerlifters and strength athletes should be concerned with. I'll save that for another thread.

Its FAR more important that most of you learn to Olympic style squat first. Most every weight-trainer should know how to do this, whether you're a competitive olympic weightlifter, powerlifter, strongman, highland games athlete, or even if you're just a recreational, non-competitive bodybuilder like most people in this forum...

There is no faster way to get big and strong ALL over your entire body, and the reason that many of you guys do tons of gear and are still big pussies is because you can't Oly squat for shit!

ALSO, I know that most of you THINK you know how to squat. Well, I'll tell you all that most of you don't.


Here is how you properly "oly" squat:

1.) Take a medium-narrow stance. This varies a lot between athletes. Its not really important which stance you prefer, so long as you pick the one that lets you get the DEEPEST. Do NOT pick the one you are strongest at, pick the one that gives you the BIGGEST range of motion. For some athletes, this might even be a slightly wide stance.

2.) Wear the bar as high as possible. Do not wear it low on your back. It should be near your neck or the top of your traps.

3.) Do them raw. This means NO equipment. No tight ass knee wraps, and unless you're a competitive athlete, NO belt. If you're doing them right, knee wraps will just prevent you from getting as deep as possible. Instead, wear neoprene knee sleeves or ace-bandage wraps that can be purchased for very little money at any local pharmacy. Remember, oly squats are FAR better for your knees than quarter squats done with knee wraps on, so stop crying like a 10 year old girl and LEARN how to do it. It might take a week or two.

4.) Footwear is very important. THAT DOES NOT NECESSARILY MEAN EXPENSIVE. Now, I won't lie to you, the BEST footwear is custom made olympic lifting shoes. These can be purchased from a variety of sources, which I may get into later. HOWEVER, if you're too cheap, broke, or lazy to purchase another pair of shoes (though its pretty much a one-time purchase) DO WHAT THE OLDSCHOOL LIFTERS DID! Squat barefoot. No, you won't be able to get QUITE as deep without oly shoes on. But you WILL get pretty DAMN close. Everyone I've ever met or trained with could get ass-to-grass barefoot, and one of my training partners could actually touch the floor with his ass while oly squatting barefoot.

5.) Stop being a fucking pussy about it. I am so sick and damn tired of the excuses for not oly squatting. JS has personally coached literally hundreds of athletes, and has trained with or watched thousands of others. ALL were capable of learning to Oly squat with a few or so weeks practice. My old training partner has pronounced scoliosis and still went on to oly squat 2x bodyweight. If you are hurting your knees, 99.9% of the time its not your genetics, YOU'RE JUST DOING THEM WRONG.
Quote:

There are several schools of thought on squat depth. Many misinformed individuals caution against squatting below parallel, stating that this is hazardous to the knees. Nothing could be further from the truth. (2) Stopping at or above parallel places direct stress on the knees, whereas a deep squat will transfer the load to the hips,(3) which are capable of handling a greater amount of force than the knees should ever be exposed to. Studies have shown that the squat produces lower peak tibeo-femoral(stress at the knee joint) compressive force than both the leg press and the leg extension.(4) For functional strength, one should descend as deeply as possible, and under control. (yes, certain individuals can squat in a ballistic manner, but they are the exception rather than the rule). The further a lifter descends, the more the hamstrings are recruited, and proper squatting displays nearly twice the hamstring involvement of the leg press or leg extension. (5,6) and as one of the functions of the hamstring is to protect the patella tendon (the primary tendon involved in knee extension) during knee extension through a concurrent firing process, the greatest degree of hamstring recruitment should provide the greatest degree of protection to the knee joint. (7) When one is a powerlifter, the top surface of the legs at the hip joint must descend to a point below the top surface of the legs at the knee joint.

2 Ariel, B.G., 1974. Biomechanical analysis of the knee joint during deep knee bends with a heavy load. Biomechanics. IV(1):44-52.

3 High- and low-bar squatting techniques during weight-training. Wretenberg P; Feng Y; Arborelius UP, Med Sci Sports Exerc, 28(2):218-24 1996 Feb

4 An analytical model of the knee for estimation of internal forces during exercise. Zheng N; Fleisig GS; Escamilla RF; Barrentine SW, J Biomech, 31(10):963-7 1998 Oct

5 Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Escamilla RF; Fleisig GS; Zheng N; Barrentine SW; Wilk KE; Andrews JR Med Sci Sports Exerc, 30(4):556-69 1998 Apr

6 A comparison of tibiofemoral joint forces and electromyographic activity during open and closed kinetic chain exercises. Wilk KE; Escamilla RF; Fleisig GS; Barrentine SW; Andrews JR; Boyd ML Am J Sports Med, 24(4):518-27 1996 Jul-Aug

7 Chandler TJ and Stone MH. (1991) The squat exercise in athletic conditioning: a review of the literature. NSCA Journal. 13(5): 58-60.
8 Hsieh, H. and P.S. Walker. 1976. Stabilizing mechanisms of the loaded and unloaded knee joint. Journal of Bone and Joint Surgery. 58A(1):87-93.

ChinPieceDave667 12-20-2005 07:36 AM

good pic of A2G...

ChinPieceDave667 12-20-2005 07:38 AM

Jounal is missing something
 
Quote:

Originally Posted by 0311
Diet:

My diet is a simple carb cycling one. Nothing complicated. This gives me all the carbs I need on workout days to refeed my muscles/anabolism, and low carbs (which is still a lot) on my days in-between lifting.

Nothing close to a "clean bulk" anything :rolleyes: which would limit my bulking potential. This doesn't mean that I think eating a basket of KFC is okay!...It just means that I'm personally not gonna waste my time eating egg whites, 2 pieces of whole wheat bread, brown rice, and whatever else is recommended on that F'ing sticky that's so popular ["clean bulking"] Gaining some bodyfat is obviously expected, shit happens when trying to gain muscle naturally!!

Back to the topic at hand. Carb-cuttoffs are at 6pm unless lifting at night. If I have to lift at night, then I'll have my PreWO meal with carbs, PWO shake, and my first PWO meal with plenty of carbs...Lots :D

Cardio is only once a week just to keep my body in good shape. Other than that, it's overeating and heavy lifting.

It'll look like this:

Wed- (5x5) high carb
Thurs- low carb
Fri- (5x5) high carb
Sat- low carb
Sun- (5x5) high carb
Mon- No/low Carb, Cardio
Tues- low carb

-Protein: Intake is the same as always: 300 grams rain or shine.

-Fat: Olive Oil shots all the way. :D Monosat. fats with 120 calories per tablespoon. Fish oil I cannot take while on X-Factor.

Supplements: Good grief....:rolleyes:

-X Factor: 4 pills per day. (any comments can be added into the thread I made X Factor)
-100% Whey Protein [Optimum Nutrition]
-Creatine Mono [Primaforce] 10 grams per day.
-Xtend BCAA's: Lots and lots.
-Dextrose: [AST brand]

That's all she wrote on that. The only thing I'm taking that isn't needed is X Factor. After my 50 days of that, it's back to the boring basics.

How many carbs are you taking on all these different days?

naturalpro 12-20-2005 07:53 AM

Quote:

Originally Posted by 0311
This is A2G Olympic Squats....Which is absolutely necessary for success with this program.

A2G squats are a necessity for ANY program

hrdgain81 12-20-2005 09:18 AM

its easy to not care about gaining extra fat when your married 0311 :D

personally, i dont think i'll ever really "Bulk" ever again. I'm just to dam concerned with my gut. But to each his own, and i'm sure you will have great success with your bulker.

Chuck Norris 12-20-2005 02:24 PM

huh I really need to start doing squats like that


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