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11-02-2006, 06:18 AM
| #21 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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Gender:  |  Oh, we're talking about two different things. I was assuming you were thinking the single factor and so my point was that that would be a good way to do accumulation and intensification. I personally think either way would be good so I disagree that dual factor is necessarily what you SHOULD be running. Running the single factor with straight progression would almost gurantee you new PR's but the dual factor would probably gurantee you more growth. |
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11-02-2006, 06:24 AM
| #22 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
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Either way he's fine, but I'd personally like him to run through an intensity phase to hit his goals a little faster. | |
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11-02-2006, 06:46 AM
| #23 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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Gender: | That makes sense, 0311. Of course I defer to your experience with the DF. My thought were it would be harder to judge the buildup with DF at this point but since he's already run a single factor he would be able to learn from that and get a great improvement due to proper deloading this time. But as you say, either way OK....but hell, if you can get to the same point faster then that's good  . |
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11-02-2006, 07:18 AM
| #24 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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Gender: | Yeah, once you've done single factor for a spell, you'll have a great handle on programs that I consider the next building block up like Dual Factor. If you've kept up a log of what you did for single factor, then dual factor should be easy to start. All you're basically doing is inputting what you feel are your TRUE 5x5 1x5 RM's in week 3, reverse plan back to week one, and add another 5-10 pounds for week 4. If someone dicked the dog and overestimated week 3, then carrying it over to week 4 should be a no-brainer. Once the deload week is over (week 5), then all bets are off for the intensity phase. I remember adding 20+ pounds for some exercises like bench and deadlifts like it was nothing. The intensity phase is what's key for some big gains. That'll be the difference maker that seperates single and dual factor. After the intensity phase is a perfect time to load up on DFHT. Reason being because you can input what you need to specifically address any weaknesses you may have from the full 5 x 5 program. |
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11-02-2006, 08:46 PM
| #27 (permalink) | |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
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4 Weeks loading DFHT 1 Week Deload DFHT 2 Week Intensity DFHT Would I do the same exercises for the intensity phase as I did in the deload? and should I run a 2 week intensity phase? I forget about running the SF 5x5 since I'm doing an intensity phase right? Somewhere along the lines I got confused lol...5x5, DFHT, Load, Deload, Intensity...its a bit much to take in and organize. I HAVE been reading through the DFT Thread as well as 0311's DFT Journal to see if I could answer my own questions, but for some reason (probably school) my brain is on overload right now  Last edited by Kane; 11-02-2006 at 09:04 PM. | |
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11-03-2006, 04:39 AM
| #28 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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Nothing is set in stone. That's what you need to realize. The DFHT could see a 3 week loading phase, or even a 4 week load. It up to YOU. If you feel great, then keep going. I wouldn't start with DFHT though... -> DF 5x5 volume phase -> Deload -> DF 3x3 intensity phase -> Deload -> DFHT loading -> DFHT deload ...ect... My old DF journal won't reflect the intensity phase because I experimented with running back to back volume phases seperated by a deload. To be honest, I'd prefer you to START with the DF 5x5, running through both the volume and intensity phases, then fucking around with the DFHT. My reasoning is because the DF 5x5 can and will give you the strength and overall thickness. The DFHT can be used to compliment your 5x5 training by addressing your weak areas in both your strength and body composition. For example, after the DF 5x5, you maybe stuck at 200 lbs benching about halfway up. So for DFHT, you'll incorperate some more floor/board presses to help out with that (upper 2). Same goes for squatting. If you're stuck, then for DFHT, incorperating the goodmornings and pullthroughs will most certainly help. Biceps not up to snuff after all the heavy 5x5 pulls?.. Incorperate some rest/pausing for arms during your DFHT. Hopefully, I illustrated my point in a way that'll convince you.  | |
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11-03-2006, 04:54 AM
| #29 (permalink) | ||
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
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Gender: | One more thing Kane. I personally always used Matt Reynold's version (animalmass). It has the MOST amount of volume because everything is 5x5 excluding one of the OLY Squats (1x5). I don't recommend you use that one. Most people who are where you're at had the most success with Madcow's example: Quote:
For the deload week, whatever was 1x5 becomes 1x3; and 5x5 becomes 3x3 -> Using the same weight as your last volume week. Other than that, you are dropping the Wednesday squats. If you really feel like shit, then you'd just go twice that week to the gym. Monday is day one, Thursday is 'Wednesday's' workout. The intensity phase is the exact same setup as your deload week. It would look like this: Quote:
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11-03-2006, 05:21 AM
| #30 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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Gender: | Wouldn't help with the confusion just to cut out all the extra jargon and call the deload week plus the intensity phase a 4 week PEAK starting with the same weights? Understainding the deloading part but not thinking of it as two different things? Last edited by Eric3237; 11-03-2006 at 05:59 AM. |
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