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Hoping for some gains with DFHT

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Old 01-11-2007, 11:41 AM   #21
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Jan 11 -07

Flat Bench (did this with the big bar , was thinking it weight 65lbs. NOt sure maybe 80lbs)
12@135,10@135,6@185,3@225,1@165,1@295,1@305,1@315

Rack Presses: 10@250 (just wanted to see) 5@295

DB Shoulder Press : 5@66 5@76, 5@80,5@80,5@80 ( had to find a good weight to use )

Dips 2*10* body - no weight, used this as a very good stretch for my shoulder.

Lat Pulldown 10*4*160 (used triangle bar and long bar) - Pullups 2*5*body (feeling week with this one)

Tricep pulldowns 3*12*160

DB curls 10@ 43,7@48,9@43
Overhead cable curls 2*10@30's (don't usually do this, thought I would giver a shot.)

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Old 01-12-2007, 02:16 PM   #22
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Jan 12
RE (lower) 1st week complete.

A2G squat : 4*10 225
Deadlift : 3*5 285
Pullthroughs 12*4 50 ........did them the proper way this time, not a bad exercise.
Ham curls ss w/ leg ext 2*10......160 / 130
Weighted hypers 2*10 35
Weighted situps 4*10 25
Seated calve raises 4*12-15 205
Donkey calve raises 2*12 320

Felt good today, lower back started to get tight after my squats then even worst after completing dead's and on to pullthroughs. Had a good stretch and all's well.
Can't wait untill Monday.
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Old 01-13-2007, 04:24 PM   #23
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After some consulting with Kane, I found out that I wasn't doing this proper, so I am going to be starting over again Monday with:

Originally Posted by Madcow
4 Weeks Loading 5x5

Monday:

Olympic Squats: 5x5
Benching: 1x5 (pyramid)
JS Rows: 1x5 (pyramid)
Accessory (skullcrushers and abs)

Wednesday:

Olympic Squats: 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)

Friday:

Olympic Squats: 1x5 (pyramid)
Benching: 5x5
JS Rows: 5x5
Accessory (weighted dips and abs)

Really was set on the other one, but that time will come. Some good has come out of this... found my 1RM

And I bought my 2*6*10 today. I'm still going to make the board up tommorrow.
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Old 01-13-2007, 05:28 PM   #24
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Quote:
After some consulting with Kane, I found out that I wasn't doing this proper, so I am going to be starting over again Monday with:
Huh? You can run DFHT indefinately. The 5x5 is just an OPTION to do first, and has nothing to do with DFHT at all. That being said, they DO fit well together IMO. It's up to you, and there is no "proper" way of doing things. Either you jump into loading with DFHT or run through a full 5x5 (4 weeks loading, 1 deload, 3 intensity, 1 deload, DFHT.......)

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Old 01-13-2007, 06:03 PM   #25
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hmmm.......k then. I'm fucking jumping all over the place, my head hurts. I guess I will go back to what I started with and continue the DFHT and try and get 6 weeks before I go to a deload.....
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Old 01-14-2007, 10:49 AM   #26
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Going by what you posted in the other thread

http://www.bodybuilding.net/training...html#post28104

You were doing it wrong because you had the 5x5 loading as the first cycle and that isn't DFHT. I have a feeling you made the same mistake I did, thinking that the 5x5 Loading was actually DFHT Loading.

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There's nothing wrong with doing DFHT as a standalone program. But if you combine the effects of DF 5x5 followed by DFHT you get more of a synergistic effect IMO. I can see that now, don't know why I couldn't before.

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Old 01-14-2007, 03:40 PM   #27
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^^^^ ya and after reading your journal, I think I did make the same mistake as you. After alot of fucking around I have come to the conclusion that I am going to continue on with the DFHT without the 5x5....however those two programs that you did first with the intense weeks seems like good programs.

I don't think there would be anything wrong with doing 5 weeks DFHT then deload for 1 week then Intesity DFHT for 2-3 weeks...so on.

So with that being said....Is there anything wrong with doing 1RM one week 3RM second week 5RM third week 5x5 four week, or whatever ? only on ME days of course.
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Old 01-14-2007, 05:20 PM   #28
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Quote:
Originally Posted by TALO View Post
I don't think there would be anything wrong with doing 5 weeks DFHT then deload for 1 week then Intesity DFHT for 2-3 weeks...so on.
Intensity DFHT does not exist. I wrote the exact same thing in my journal and 0311 laughed at me

Quote:
Originally Posted by TALO View Post
So with that being said....Is there anything wrong with doing 1RM one week 3RM second week 5RM third week 5x5 four week, or whatever ? only on ME days of course.
I would do it the other way around, start with the 5x5, then the 5RM, 3RM, 1RM.
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Old 01-14-2007, 06:26 PM   #29
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Quote:
Originally Posted by Kane View Post
Intensity DFHT does not exist. I wrote the exact same thing in my journal and 0311 laughed at me .
It's sure nice to work out all the bugs before i get to carried away with this...
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Old 01-15-2007, 01:43 PM   #30
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Default Week #2 of DFHT

Monday Jan 15

Barbell bench 4x10...195
JS Rows 5x5...185
Decline DB 3x8-12....70
Face Pulls 3x10....50,70,90
High Pulls 3x10....90
Pushdowns 3x12 90,120,160
ss w/ Barbell curls 3x10...95
DB curls 2x8....48's

Took the advice of the big guy and did the JS rows inbetween chest exercises, and it gave me a good rest, so I could blast out the rest..

Face Pulls....first time doing this exercise, so I had to figure out a good weight.

Decided to ss pushdowns and barbell curls to help cut on time.

Had some theorpy for my right shoulder today, seems good. Glad it was a moderate day wasn't feeling up to par. Made it through.
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