Kane's DFHT (Courtesy of 0311 once again) - Page 4 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Darkhorse · 11-03-2006, 06:33 AM

I see what you're trying to say, but I wouldn't. Reason being, that deload week is considered a relaxing bullshit week. Plus, my deload after running a volume phase is only twice in a week. Others prefer to deload with three days a week. Additionally, it's important to note that the weight also carries over from week 4 volume to the deload week. I think that if people recognized the deload as part of the intensity, they'll either NOT carryover the weights OR keep the three days a week vs. possibly deloading fully with a 2 day.

EricT · 11-03-2006, 06:54 AM

Yeah, I was kind of thinking that in the back of my mind while I was typing it and that people would think about it wrong and overdo it. I guess it would actually be better to tell most people to do a whole lot less since they'll do more anyway

. So the deload needs to be kept flexible.

Darkhorse · 11-03-2006, 07:01 AM

Fuck, after hitting your RM's in week 3, then surpassing them in week 4 with all that volume, that deload week becomes a gift from God! I will always recommend to anyone to consider looking at the volume phase deload as TWO workouts, not three. DF 5x5 is just too aggressive to go and fuck up a deload week because you read a piece of info wrong LOL. That's perhaps the biggest reason to look at the deload seperate.

Kane · 11-03-2006, 02:44 PM

Sorry guys, I'm a retard. When you mentioned 5x5 I was thinking SF 5x5.....so when I saw DF I thought DFHT....No wonder I ws confused, I had everything completely backwards LOL....But now I've got it straight

I'll follow the template you suggested 0311:

-> DF 5x5 volume phase
-> Deload
-> DF 3x3 intensity phase
-> Deload
-> DFHT loading
-> DFHT deload

I'll be using Madcow and hitting my maxes around week 3, deloading, blasting the shit out of my maxes during the intensity deloading and then addressing weaknesses in the DFHT.

Darkhorse · 11-03-2006, 03:55 PM

Quote:

I'll be using Madcow and hitting my maxes around week 3, deloading, blasting the shit out of my maxes during the intensity deloading and then addressing weaknesses in the DFHT.

Sounds good although a three week volume phase would be intense! I would do 4 weeks, inputting your RM's in week 3, then beating them for week 4 (PR week). 4 weeks allows you more time to ramp up your strength and gives you a better chance to hit new PR's in that final week of volume. If you do 3 weeks, then you're either matching your RM's in week 3, or going hardcore hitting RM's in week 2, then PR's in week 3... You want guaranteed progress IMO, and that first week (out of 4) can be managable enough for you to get accustomed to the training.

EricT · 11-03-2006, 04:30 PM

You definitely don't want to do three, Kane. I've never even run the thing yet but I can tell you from experience you should take 0311's suggestion.

Kane · 11-03-2006, 11:21 PM

I meant I was gonna do a 4 week loading, but plan to hit my maxes in week 3...not do 3 weeks loading. Written words are so much harder to intepret than spoken ones. Can we get a voice conversation option added or something lol

Kane · 11-05-2006, 07:53 PM

Alright, so I'm back on track and I've got my spreadsheet all done for the DF 5x5. I've inputted my maxes for week 3 and used that to find week 1, week 2 and week 4. I've set up a pretty aggressive progression for the intensity phase...basically smashing all of my PR's. These numbers are basically my ideal progression, but they may change when I hit the gym. As long as the progression goes up every time, I'm happy!

Kane · 11-07-2006, 06:57 PM

Week 1:

Sunday
Olympic Squats: 5x5 180
Benching: 1x5 (pyramid) 185
JS Rows: 1x5 (pyramid) 205
Accessory (skullcrushers and abs) 2x10

I felt pretty strong for this workout, I think its a pretty good starting point. Squats were a bit difficult because my legs were somewhat fatigued from sports, but sports are coming to an end for now so that shouldn't be a problem.

Kane · 11-07-2006, 07:02 PM

Tuesday

Olympic Squats: 5x5 (reduced 15-20%) 150
Standing Military Press: 5x5 95
Deadlifts: 5x5 250
RG Pulldowns: 5x5 170
Accessory (incline curls and abs) 2x10

Felt good again today, I think this is a good base point as well. Deadlifts were a bit difficult only because my grip started to go a bit on set 5. I'm planning on going strapless for as long as possible. RG Pulldowns were kinda easy but I think it will get harder as deads and military go up. Feeling pretty pumped to see how the last day of week 1 goes, just to see if I've got the right numbers for it too.

11-03-2006, 06:33 AM	#31 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	I see what you're trying to say, but I wouldn't. Reason being, that deload week is considered a relaxing bullshit week. Plus, my deload after running a volume phase is only twice in a week. Others prefer to deload with three days a week. Additionally, it's important to note that the weight also carries over from week 4 volume to the deload week. I think that if people recognized the deload as part of the intensity, they'll either NOT carryover the weights OR keep the three days a week vs. possibly deloading fully with a 2 day.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

11-03-2006, 06:54 AM	#32 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Yeah, I was kind of thinking that in the back of my mind while I was typing it and that people would think about it wrong and overdo it. I guess it would actually be better to tell most people to do a whole lot less since they'll do more anyway . So the deload needs to be kept flexible.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

11-03-2006, 07:01 AM	#33 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	Fuck, after hitting your RM's in week 3, then surpassing them in week 4 with all that volume, that deload week becomes a gift from God! I will always recommend to anyone to consider looking at the volume phase deload as TWO workouts, not three. DF 5x5 is just too aggressive to go and fuck up a deload week because you read a piece of info wrong LOL. That's perhaps the biggest reason to look at the deload seperate.
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

11-03-2006, 02:44 PM	#34 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Wow Sorry guys, I'm a retard. When you mentioned 5x5 I was thinking SF 5x5.....so when I saw DF I thought DFHT....No wonder I ws confused, I had everything completely backwards LOL....But now I've got it straight I'll follow the template you suggested 0311: -> DF 5x5 volume phase -> Deload -> DF 3x3 intensity phase -> Deload -> DFHT loading -> DFHT deload I'll be using Madcow and hitting my maxes around week 3, deloading, blasting the shit out of my maxes during the intensity deloading and then addressing weaknesses in the DFHT.
	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!"

11-03-2006, 04:30 PM	#36 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	You definitely don't want to do three, Kane. I've never even run the thing yet but I can tell you from experience you should take 0311's suggestion. Last edited by EricT; 11-03-2006 at 04:52 PM.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

11-03-2006, 11:21 PM	#37 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	I meant I was gonna do a 4 week loading, but plan to hit my maxes in week 3...not do 3 weeks loading. Written words are so much harder to intepret than spoken ones. Can we get a voice conversation option added or something lol
	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!"

11-05-2006, 07:53 PM	#38 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Alright, so I'm back on track and I've got my spreadsheet all done for the DF 5x5. I've inputted my maxes for week 3 and used that to find week 1, week 2 and week 4. I've set up a pretty aggressive progression for the intensity phase...basically smashing all of my PR's. These numbers are basically my ideal progression, but they may change when I hit the gym. As long as the progression goes up every time, I'm happy!
	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!"

11-07-2006, 06:57 PM	#39 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	DF 5x5 Loading Week 1: Sunday Olympic Squats: 5x5 180 Benching: 1x5 (pyramid) 185 JS Rows: 1x5 (pyramid) 205 Accessory (skullcrushers and abs) 2x10 I felt pretty strong for this workout, I think its a pretty good starting point. Squats were a bit difficult because my legs were somewhat fatigued from sports, but sports are coming to an end for now so that shouldn't be a problem.
	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!"

11-07-2006, 07:02 PM	#40 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Tuesday Olympic Squats: 5x5 (reduced 15-20%) 150 Standing Military Press: 5x5 95 Deadlifts: 5x5 250 RG Pulldowns: 5x5 170 Accessory (incline curls and abs) 2x10 Felt good again today, I think this is a good base point as well. Deadlifts were a bit difficult only because my grip started to go a bit on set 5. I'm planning on going strapless for as long as possible. RG Pulldowns were kinda easy but I think it will get harder as deads and military go up. Feeling pretty pumped to see how the last day of week 1 goes, just to see if I've got the right numbers for it too.
	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!"

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