Kane

I've been doing DF 5x5 for about a week now. I won't post the specifics of my workouts because they were all shit lol. My strength and fitness level are below normal, but next week they should be back up.

I don't want to injure myself so I'm not going to get too carried away with my progression...yet. I'm going to plan next week (maybe one more after that) with about 5-10lbs added to last weeks numbers (which are very low for me). Once my muscle memory kicks in (it always does) then I'll start to really push the envelope.

For those interested (no laughter please, because soon I'll be the one laughing )

Monday:

Heavy Olympic Squats: 5x5 175
Benching: 1x5 (pyramid) 185
JS Rows: 1x5 (pyramid) 165
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10

Wednesday:

Light Olympic Squats: 5x5 (reduced 15-20%) 135
Standing Military Press: 5x5 95
Deadlifts: 5x5 250
RG Pulldowns: 5x5 170
Accessory (Barbell Curls) 2x10


Friday:

Retardedly Heavy Wide Stance Squats: 1x5 (pyramid) 255
Benching: 5x5 165
JS Rows: 5x5 135
Accessory (Tricep Pushdowns) 2x10 115
Abs 5x10

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

_Wolf_

if ur strength and fitness levels arent up to the mark maybe doing a SF 5x5 cycle might be more beneficial maybe??

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

Darkhorse

Come to think of it, SF would most definately be better for you Kane. Especially coming back with subpar strength compared to where you were at before.

Shit, doesn't have to be anything with an exact programming IMHO. Check out the undulating example of full body workouts I posted in the training forum. Or you could do some low volume upper lower strength based training.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC

Kane

Thanks for the comments guys, much appreciated. I like the idea of low volume upper/lower.

A:

Benching: 3x3 or 1x3
JS Rows: 3x3
Military Press: 3x3

B:

Olympic Squats: 3x3 or 1x3
Deadlifts: 3x3
Goodmornings: 3x5

I could use those as my A and B workout and I was thinking of doing A,B, off, A,B, off, off (similar to dfht) or do A,B,A B,A,B (3 days a week, similar to hst) and run it til my strength is way up again.

I just did this up quick, so any critique would be nice.

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

_Wolf_

3x3 would be waaaaaaaaayyyyyyy tooo draining on ur CNS if u ask me.

_Wolf_'s Sig:

Training Log


APT Pro Wrist Straps

Kane

I was kinda thinking that too, when I wrote that up I also had the notion that this would be short term.

So, were you thinking something along the lines of a 3x5 or 5x5 Anuj?

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

Darkhorse

WTF?. You know better than that Kane!

So what exactly do you want? More strength? Does it have to be full body?

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC

Kane

LOL looking at that again...its quite fucked up

I want strength and lots of it. It doesn't have to be full body and it doesn't have to look nice or be anything fancy

Kane's Sig:

Bench:275 [1x1]
Deadlift:365 [1x3]
A2G Squat:275 [1x3]

"Shut up and squat!"

"NO, this is my squat rack. Go get your own!"

Darkhorse

I'll pm you in a sec..

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC