Kane

Because I was so anxious to get back into the gym, and with school starting on a fucked up day of the week...my DFHT week actually starts on day 3. Which, coincidently is my favourite day Max Effort Upper

Week 1

Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135
2./// JS Rows: 5 x 5 135
3./// Decline DB Press: 3 x 8-12 50
4./// Face Pulls: 2 x 10 90
5./// Upright Rows: 2 x 10 95
6./// One-Handed Pushdowns: 3 x 12 30
7./// Incline Curls: 3 x 10 30
8./// Hammer Curls: 1 x 15-25 20

Workout Two: ME DAY
1./// A2G Squats: 5 RM 185
2./// Goodmornings: 3 x 5 95
3./// Pullthroughs: 3 x 12 105
4./// Hamstring Curls: 2 x 10 105
5./// Leg Extensions: 2 x 10 75
6./// Weighted Abs/ Obliques A: 5 x 10 100
7./// Calves-Seated 95

Workout Three: ME DAY
1./// Flat Bench: 5 RM 185
2./// Floor Press: 5 RM 205
3./// Seated Military Press: 3 x 5 95
4./// Weighted Dips (Machine): 2 x 10 BW
5./// Pulldowns (Wide): 2 x 10 130
6./// Pulldowns (Medium): 2 x 10 140
7./// Skullcrushers: 3 x 10 65
8./// Barbell Curls: 3 x 10 65

Workout Four: RE DAY
1./// Wide Stance Parallel Squats 4x10 115
2./// Platform Deadlifts: 5 RM 255
3./// DB Swings: 3 x 12 35
4./// Hamstring Curls: 1 x 8-10 100
5./// Leg Extensions: 1 x 20 30
6./// Weighted Hyperextensions: 2 x 10 BW+25
7./// Weighted Abs/ Obliques B: 5 x 10 100
8./// Calves- Standing 200

Not much has changed since the first time I ran this program. I switched A2G's for Wide Parallel Squats on Day Four and thats about it. I really want to gauge my results, with regards to mass, with my first run to see how much I have/can improve the program.

This was my first week, mainly to get used to the volume again. Weights are low and I know I lost alot of numbers on my lifts because of the break, but I'm going to get them back up very quickly.

I'm having a bit of a lower back problem, so I won't push my rows until I feel comfortable to load the bar up.

I'm also having a right shoulder problem for the last couple days and its affecting my ROM on shoulder press and bench.

So while these injuries are hindering my progression somewhat, I doubt my shoulder pain will last long and although I can't do heavy rows I can still do deads perfectly fine.

Diet is on track to put on muscle during the cycle and I've got another diet set up for the deload (basically more calories ).

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!"

Kane

Thurs Jan 11

Workout Three: ME DAY
1./// Flat Bench: 5 RM 205
2./// Floor Press: 5 RM 210
3./// Seated Military Press: 3 x 5 115
4./// Weighted Dips (Machine): 2 x 10 BW
5./// Pulldowns (Wide): 2 x 10 150
6./// Pulldowns (Medium): 2 x 10 160
7./// Skullcrushers: 3 x 10 70
8./// Barbell Curls: 3 x 10 70

My strength has definitely gone to shit on my bench work. I'll have to bring it up quickly.

Seated Military was good, I've definitely got all my pressing power there. 115 was easy but my shoulder is aggrevated during the ROM so I didn't increase the weight.

Just another day in the office I suppose.

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!"

Kane

Workout Four: RE DAY
1./// Wide Stance Parallel Squats 4x10 135
2./// Platform Deadlifts: 5 RM 275
3./// DB Swings: 3 x 12 40
4./// Hamstring Curls: 1 x 8-10 110
5./// Leg Extensions: 1 x 20 35
6./// Weighted Hyperextensions: 2 x 10 BW+35
7./// Weighted Abs/ Obliques B: 5 x 10 105
8./// Calves- Standing 220

I'm really liking those Wide Stance Squats. It feels a little wierd not going rock bottom, but at the same time it fried my hams and my quads. Even with such a lightweight!

Deadlifting power has dropped quite a bit, 275 was a struggle almost! But in the past my deadlifting power usually goes through the roof after I get back into doing them.

Everything else is pretty much the same. Starting to feel a difference in my abs. I did abs during DF 5x5 but didn't do this much volume. Feeling a good gain in strength on abdominals. That should help bring my power up on all lifts as well.

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!"

TALO

Do you think your problem came from doing this routine ? I know today (RE day ) and even on my ME day my lower back was hurting through out the workout.

Make sure you get this in check or it will just continue to get worst. I know your a smart guy, so I don't really know why I'm even typing this out....

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

Kane

The problem didn't come from the routine. I've had lower back problems in the past and every once in a while something aggrevates it. From all the "opinions" I've gotten, it's mostly got to do with my feet surprisingly enough. I have flat feet and this leads to a posterior chain that can sometimes be out of whack. I'm correcting the problem with orthotics and shit but it still comes back every once and a while to bit me in the ass. Usually only for a week or so and then I'm good to go again.

Surprisingly enough, my back feels best when I'm working it. Mainly through pullthroughs, dumbbell swings, goodmornings and deads etc. The lower back pump really helps to alleviate the discomfort, but doenst help with the bent over rows. Its hard to explain whats going on


lol (at the lame and me being smart haha) I really appreciate the concern TALO. I've had this happen once to me before, it was a pain in my ass for a week or so and then it disappeared into thin air. If it persists for more than 2 weeks then I'll be making a trip to the sports injury clinic. Why can't I just be invincible?

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!"

TALO

I had these in the past, mainly for my knees. They did help alot, just took time.





That's were I'm heading on Monday......

you and me both, brother

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

TALO

When you are going for your 5RM. What is your warmup/sets before look like. I mean are they like 12,10,8,5,5,etc or something else ?

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

Kane

I follow the warmup thats in the Warming Up Properly Sticky.

http://www.bodybuilding.net/training....html#post7371

After the warmup I'll ramp up to my 5RM with anywhere from 3-5 sets of 5. Depending on how strong I'm feeling.

so:
Warmup: 12,10,6,3,1

Sets leading to 5RM:5,5,5

5RM

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!"

TALO

That's what I was thinking, but the way I've been thinking so far......shit, I'm questioning everything now...

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne