DFT 5x5

[Kane]

Perfect...Thanks alot 0311. That cleared up all my confusion lol...hopefully I've got everything down and I know what I need to do for this program.

[TimD]

Well, I'm a newcomer to this board, but not to weights by any stretch. I've used Starr's program since the 70's, and I see you basically fine tuned it way past Starr ever went with it. Just a few notes though, Starr recommended a down, pump, or hypertrophy set (whichever nomenclature you want to use) of 10 hard reps with a reduced weight after your last work set(s) of 3-5. Said it help with recuperation, and maybe a bit with hypertrophy. I used it and agree. Another form of this is JV Askems theme of the same thing
http://jva.ontariostrongman.ca/QUALITY3.htm
Tim

[Skeetopunk01]

well...this is my 3rd week into DFT and I/m having some pretty good results. I have increased my weight on squats, bench etc. dramatically. I started at 275 for my 5x5 on squats and 3 weeks later I'm pushing 315 5x5. Pretty good huh! I have to say this is the best routine I've followed...probabely ever. My weight is still 185 at 10% bodyfat but my lifts keep going up. I can't really complain there. I guess 185 is about my natural limit for being 5'8. I highly recommend this routine for anybody who is willing to put in the effort in takes to get through these workouts.

[Darkhorse]

That's good progress! For some reason, I'm not surprised Love the program...

My weight is still 185 at 10% bodyfat but my lifts keep going up.

Make sure you're giving your body what it needs to grow. If you're training is good to go (which it is), then your diet is to blame. Overeating oftentimes is harder than the training is!

Just keep increasing your lifts and your body sooner or later will have no choice but to grow.

[triqqey]

Should you be doing any cardio at all during the program?? Or would that lead to overtraining?

[fz1]

With the program in the very first post the first week is layed out. Now when it comes to the second week would you do wedsday workout on monday. Or is this program the same everyday of the week, monday always the same and so on. So your deadlifting once a week and squating 3.

Thanks

[Darkhorse]

Same every week. You'll be deadlifting/OHP once a week, squatting thrice.

Here's a sample I'll post up on what this program is after. This is in reference to DUAL FACTOR training. By dual factor, I mean the programs outlined with scheduled deloads such as Madcow's and AnimalMass's versions.

Step One: Find your 1 x 5 RM (rep max), 5 x 5 RM (rep max) for each exercise. Yes, they are two different maxes. 1 x 5 is still 5 total sets, but a pyramid. 5 x 5 is the same weight, and will be of course lower than your pyramid weight. **Make sure that you're doing the exercises IN ORDER!** For instance, if you were to find your deadlift RM first, then when you start the program and you're doing deadlifts after squats and OHP's, I guarantee it'll be a lot lower than you thought!

Step 2: Take those RM's you got and input them into either week 3 or week 4. I suggest inputting those numbers for week 3 because I guarantee you that by week 4 you'll be a lot stronger and have new PR's. Keep in mind that this entire VOLUME PHASE is preplanned and all the weights are mapped out for you. So, after you input your RM's into week 3, add 5-10 pounds and unput those numbers into week 4. From here, just keep dropping 5-10 lbs per exercise from week 3 for weeks 2 and 1.

In essence, the weights should get progressively harder:

Week One: Managable
Week Two: Hard
Week Three: Very Hard
Week Four: Rediculous..I need a deload!

This is an example. Basically, the first three weeks you should hit EVERY REP of EVERY SET! If for some reason you felt like shit or overestimated some numbers, just carry-over that weight for the next session. If you get overzealous and keep increasing, you're setting yourself up for failure. It will defeat the purpose of a VOLUME phase, since you're not doing the full amount of volume.

* At this point, you've found your RM's, inputted all the numbers HONESTLY, and now you're ready to officially begin.

[Sean]

Hi,

I'm new to the forum and thought I would try out the 5x5 program. I've lifted consistently for the past 9 years, but have neglected my workouts this past year. I just started back last month and am finally getting my strength back. Like a lot of guys, I focused on my upper body and neglected my lower half. I've decided to do it right this time!

I have a question:

Should I focus on using the same amount of weight on my squats, bench, rows....etc? I ask this because my upper body is much much stronger than my lower body. My bench was up to 285lbs at one point, but because I negected my training this past year my bench is back down to around 195lbs. I'm starting squats at 115x5 to start off easy since I'm not use to it. Should I keep my bench at 115x5 also until my legs catch up?

Thanks,
Sean

[Skeetopunk01]

So I posted a few weeks ago and I've made some gains since then.
Here's what I look like currently
All 5X5:
squat- 325lbs
bench- 215lbs
standing M. Press- 60lb dumbells
deadliftw/ shrugs- 275lbs

I have gained some weight from eating every 2-2.5 hours... all clean.
started at 183 apprx. 10 weeks ago and now I'm 191 still at between 9-10% bodyfat. I love this program and have gotten great results without bulking and cutting later. It takes a lot longer but I think it's worth it.

[Skeetopunk01]

So.... I made some more progress here. I'm a 5x5 believer and squats are now my fav. exercise. As a matter of fact..... I don't see anybody at my gym hitting the squat rack like I do.

5X5
Bench: 235lbs ..... maxed 290lbs last week.
A2G Squats 325lbs..... maxed 405lbs last week. I could have done more too.
I need to max on the deads to see where I'm at.

Thanks for all the helpful advice people.... I just keep growing and getting stronger.