Dual Factor Spreadsheet Revised - Bodybuilding Discussion on Bodybuilding.net Training Forum

Darkhorse · 09-11-2005, 02:25 AM

Hey, I improved the old D.F. spreadsheet from before. This new one still automatically factors in 20% less squats for your second workout. The difference is an extra intensity week (like what I'm currently doing) as well as an extra week at the bottom for some specialty work after the dual factor training. I chose some high rep work to help heal those joints for another heavy 5'er all over again. I guess you could say it's just like the second week of HST's 15 rep block...By second week I mean still heavy. Change what you like. For the DFHT deload week, I added o/u pullups...That just stands for overhand for 2 sets, underhand for 2 sets.

http://www.savefile.com/files/4181730

verbatimreturned · 09-11-2005, 12:34 PM

awsome...i got a bit off track with my 5x5 but im going to start it up again asap....kind of pissed that i have to start at the begining again though

09-11-2005, 02:25 AM	#1 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,016 Country: Gender:	Dual Factor Spreadsheet Revised Hey, I improved the old D.F. spreadsheet from before. This new one still automatically factors in 20% less squats for your second workout. The difference is an extra intensity week (like what I'm currently doing) as well as an extra week at the bottom for some specialty work after the dual factor training. I chose some high rep work to help heal those joints for another heavy 5'er all over again. I guess you could say it's just like the second week of HST's 15 rep block...By second week I mean still heavy. Change what you like. For the DFHT deload week, I added o/u pullups...That just stands for overhand for 2 sets, underhand for 2 sets. http://www.savefile.com/files/4181730
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

09-11-2005, 12:34 PM	#2 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	awsome...i got a bit off track with my 5x5 but im going to start it up again asap....kind of pissed that i have to start at the begining again though
	verbatimreturned's Sig:http://www.prowriststraps.com/ APT Pro Wrist Straps...The perfect place to find high quality lifting gear

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