DFHT questions

[hrdgain81]

I haven't crushed a nut yet, but my buddy got a little over zealous the first time he did em and pinched a nut. If you do them slow to start you'll find what stance works for you and shouldn't run into that problem lol.

I might have to try these, would they be a good replacement for roman chair/inverted situps?

[TALO]

Question about this.....I still find it confusing for some reason. I might just be making it that way.

Mescocycle 1............5*5 Loading
Mesocycle 2: Microcycle 1......5*5 Deload week
Mesocycle 2: Microcycles 205:5*5 Intensity Week
Microcycle 1 (separate)........Deloading - 1 week
Mescocycle 3: Microcycles 1-3 DFHT Loading
Mesocycle 3 : Microcycle 4......DFHT Deloading
Microcycle 2 (separate).......Specialty work - 2 weeks

So for the first 4 weeks (mesocycle 1) should we keep this the same ? meaning if we start a 5*5 we should continue it for the 4-6 weeks ?

deload - same program but lower weights ?

Intensity weeks (mesocycle 2) now is this a 5RM/3RM/1RM ? for the 2-5 weeks ? because wouldn't mesocycle 1 be intense as well ?

DFHT loading.....what makes this any different ?

Specialty work....do we totally change up and do something completly different ?

[Kane]

^^ This confused the shit out of me too. That scheme is actually 2 programs! From Mesocycle 1 to Microcycle 1 you're doing the Dual Factor 5x5, and then you do the DFHT.

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

I wrote the same question in my journal on page 2 and it goes into one big giant clusterfuck of confusion until I realized the above scheme.


Hopefully that lets you answer most of your questions.

[TALO]

If that's the case then I think i did my 1st week wrong. I believe i did the DFHT training program. I'm going to look at your journal again (from the begining)
Looks like - on your first page you did (almost the same) as what i did
thanks

[Kane]

My journal starts with a round of DFHT. THEN it goes into the above scheme.

So I'm actually doing the

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

and I'm currently on the DFHT Loading.

When you look at my journal keep in mind that I did a run of HST before the DFHT(first page). Reason being that I was in total mass mode, and DFHT is a big mass program with the benefit of being good with strength (for me anyway) as well. The I did a run of SF 5x5 and I was gonna do a run of DFHT again (page 2), but got fucked up and confused and thought I should be running the DFHT and then the DF 5x5, instead of doing the DF 5x5 THEN the DFHT (pages 3&4). After a bit of debate and alot of confusion I got back on track though.

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.

[TALO]

I just went through your journal....The first 6 pages really well and I see where the confusion was made. Makes sence to me now..... I will be looking back at it for some reference's


few things...your 5*5 squat - was it the same weight for all 5 ?

bench / JS rows 1x5 (pyramid) - can you give me an example of the pyramid ?

[Kane]

Originally Posted by TALO

few things...your 5*5 squat - was it the same weight for all 5 ?

Yep. Whenever you see 5x5 its the same weight across all the sets.

Originally Posted by TALO

bench / JS rows 1x5 (pyramid) - can you give me an example of the pyramid ?

If I'm gonna shoot for 225 it would look something like this:

135x5
155x5
185x5
205x5
225x5

I like to jump up by 20lbs or so to keep a wider spread. I've done pyramids of 5 and 10lbs too, but they feel more like I'm doing a 5x5 than a 1x5.