Finished DFT 5x5 Now What??

[altus580]

Hey, i just finished up DFT 5x5 it was awesome! great results, boosted my bench (all of these are counting the full 5x5 sets completed with that weight) from a 195 5x5 to 235, my squat from 205 5x5 to 315 and my Deads from 165 5x5 to 295....i did it for ten weeks, it suggested 12 but my body needed a break, now im getting back after a week off and was thinking of a 5 day split 2 on 1off 2 on and i would like to hit the full body in the first two days, as well as the secound two days....like monday be chest, shoulders, bi
tuesday be back, legs, tri
thursday chest shoulders bi
fri back legs tri

i still want to incorporate the big lifts deads squats bench etc...but stagger them some how such as deads tuesday, with light squats, then the next leg day heavy squats with a lighter back day....same with shoulders, a standing mil press one day, then somthing lighter the secound time that week so i can concentrate on heavy bench.....so as to beable to work everything without it affecting my performance from muscle to muscle....

I am really trying to gain size, (reason i did 5x5 DFT) and now i feel i should spend a few weeks (6-8) targeting each group but still hitting the essentials....any ideas on a good workout plan for somthing like this...THANKS!

and thanks for the 5x5 DFT suggestion, i posted a while back, and that workout was amazing, i ate so much these last ten weeks and didn't even put on too much fat (and never did cardio once! well a little basketball on the weekends)

[J-Rock]

Have you plateaued yet?

[0311]

If it was working, why would you do something completely different?

The ranges and exercises are not set in stone. Throw a couple of wrenches into the mix.. Do Monday's with everything being 3 x 8.. Or do some cleans on Wednesday instead of deads.

With those kinds of results, I wouldn't change the recipe.. Just try a few new ingredients.

[iron_worker]

I agree as well. Just fine tune some stuff until the progress keeps on moving.

Oh yeah, Nice work btw.

IronWorker

[RobS]

the dft 5x5 is an awesome program and to some extent i agree with the other guys that if you are progressing there is no need to switch things up a lot, but i also realize that sometimes you just need to switch things up to keep your training interesting and fun. if you really feel the need to change things up and you want to do a different routine that still includes the major lifts i'd suggest giving the dfht program that is in the same sticky as the 5x5 a try. i just finished my first week of dfht and i am loving it. you get to do some more slightly higher rep work and smash some pr's in bench, squat, and deadlift

[altus580]

No, I never platued....i think i was getting really close on the bench, though, hadn't moved up even five pounds in 3 weeks. But everything elses was going smooth. My body started aching really bad, and i knew it needed a break. But i wanted to hit shoulders, and traps a little harder, they havn't been growing like i hoped. Therefore i planned on doing this new routine for about six weeks, to hit my body with somthing new, to kind of shock it. Then break and get back on the DFT 5x5 again, then tweak the 5x5 a little more to my needs.

I'll post my workout plan, and if you guys think i should just stay on the 5x5 then i will, or if you think my new plan is OK just let me know if you see any problems or anything i should fix in it

Monday
Flat Bench Heavy 4 sets 5-10x
Incline DB Press Heavy 4 sets 5-10x
Side Cable Raises Heavy 4 sets 5-10x
Foward DB Raises Heavy 4 sets 5-10x
BB Shrugs Heavy 3 sets
Bi's as needed (I don't over train bis or tris like alot of people)
Abs as needed

Tuesday
Squats Ass2Grass Heavy 4 sets 5-10x
Calves as needed
Bent over BB Row Heay 4 sets 5-10x
Pull Ups 5 sets of as many possible
Tris as needed
Abs as needed

WEDNESDAY OFF

Thursday
Incline Bench Heavy 4 set 5-10x
Flat DB Press Heavy 4 set 5-10x
Standing Mil Press Heavy 4 set 5-10x
Side DB Raises Heavy 4 set 5-10x
BB Shrugs 3 Sets
Bis as needed
Abs as needed

Friday
Deadlifts Heavy 4 set 5-10x
Lat Pull Down Heavy 3 sets forward 3 rear 5-10x
Squat Ass2Grass Heavy/Reduced if needed 4 set 5-10x
Tris as needed
Abs as needed

SATURDAY AND SUNDAY OFF


what do you think, is it to much?

[HIThopper]

If it was working, why would you do something completely different?

A Big X2 ^^^^^ If it aint broke dont fix it.

[0311]

Just to add.. I'm in no way advocating doing yet another run of your 5x5. What I am advocating is to not jump off the deep end.

I completely understand being on a restricted program for so long getting you stir crazy.. I do, and have been in that same situation. But you're kinda flying off the deep end without thinking..

A few examples:

You're doing 8 sets of shoulder raises on Monday.

If you're hitting some high rep ranges for squats, then I just don't see barbell rows. The DFT was in the 5 rep range remember..

You're doing barbell shrugs (again) on Thursday, then deadlifts the following day.

[0311]

I remember rotating between DFHT and the 5x5 way back when. They do work decent together, but you need to keep in mind that you're going from one extreme to another. My train of thought was always increasing strength.. Which will pay dividends for mass as I go along. A stronger me will be a bigger me.

There was a point when I was at my limit for the 5x5. THAT is the time when you need to work the assistance exercises a bit, change things up, figure out what's stopping you and work to fix it. THAT is where (for myself) the DFHT came in. Now instead of just doing the lifts themselves, I'm doing floor and board presses, powerlifting specific accessory exercises (rolling db extensions, tate presses, ect) which helped strengthen my weaknesses preventing me from progressing.

You stated you haven't plateau'd on anything yet.. Good for you! Keep going and squeeze what you can out of it. If you're bored, like I said, throw in a couple of different things to make it interesting again. Toss in box squats once a week, or some cleans for them traps/shoulders. If you're REALLY bored lol, just take a week or two and just play it by ear. Don't make up some ellaborate plan, just walk into the gym and satisfy all those cravings you have albiet high rep ranges, new exercises, new machines, ect.

Eventually, if you want results bad enough, you'll make your way back to what has worked the best. That's what I've done. I'm at the point where I've paid my dues with these programs and can globalize lol. I've been doing all types of routines over the past few years, stayed consistant with every one, and found that DC was the best fit for me. Do I get bored with it? Not really bored, just mentally drained trying to beat my logbook. Will I deviate from it? Nope, but that's what deloading is for.

Maybe you'll come back with a few ideas on how to make the program a little more enjoyable. Shit, you could just be a guy who thinks to himself, "I'm a regular guy, lifting's just a hobby, and I want to go have some fun 3-4 times a week like everyone else!"

^ And I'd envy you for it because I feel like a fucking slave sometimes with the shit I put myself through!

[Kane]

God knows I've done my share of DFT and DFHT, but if you can stick with it and suck the gains dry then it is a powerul combo. Its somewhat demanding and at times it will kick your ass but imo it's worth it.