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:
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:
*Finally, this is a description of the JS Rows I'm going to be doing: Quote:
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 |
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. |
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. |
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This is A2G Olympic Squats....Which is absolutely necessary for success with this program.
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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:
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good pic of A2G...
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Jounal is missing something
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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. |
huh I really need to start doing squats like that
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