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Finished DFT 5x5 Now What??

Training discussion on Finished DFT 5x5 Now What??, within the Bodybuilding Forum; i see a lot of people got injured on 5x5....which is why its better to use 5x5 principles vs. the ...


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Old 04-07-2008, 06:40 AM   #21
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i see a lot of people got injured on 5x5....which is why its better to use 5x5 principles vs. the program.
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Old 04-07-2008, 09:33 AM   #22
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thanks for the advice on the shot..thats what i seem to be hearing the more i ask around, dosn't sound to good to me since i plan on lifting for a very long stretch ahead since im only 22....i'll be patient let it heal then, i felt like such a puss pushing 55lbs on the seated chest press today :( oh well, i'll avoid that shot then, dosn't sound to smart really, the pain isnt that terrible, only when i put alot of pressure on it, like i said i can still squat and dead so i shouldn't loose to much weight....thanks again for the help!!
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Old 05-06-2008, 10:59 AM   #23
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just an update--it's been over a month since my shoulder injury, im back to good on standing shoulder press--bench is another story, still light on the 5x5 but my highest 5x5 rep weight was 235, monday i put that up once, but it felt good, not "too" bad on my shoulder, not ready to rep it out, but i did lift it, my shoulder is alot better, it took over a month though, and its still not 100--so if u get that injury TAKE CARE OF IT...no matter how bad it sucks, dont force urself to use it---just wait it out---thanks for the help, will let u guys know when its 100% just incase anyone else ever experiences this (which i expect is pretty damn likley..lol)
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Old 05-06-2008, 11:39 AM   #24
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Glad to hear the shoulder is coming around. Take care of yourself
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Old 05-06-2008, 11:55 AM   #25
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^ agree , Just don't rush it
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Old 05-07-2008, 11:56 AM   #26
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thanks, i've been really stoked about it being better, but im still taking it easy
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Old 05-08-2008, 04:19 AM   #27
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Glad to hear you are getting better but don't let that feeling of finally!! make you do something crazy and reinjure it.
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Old 05-14-2008, 10:34 AM   #28
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Wolf what did u mean by use the 5x5 principles vs the program?? How would u do it?? Sometimes i swap JS rows for the machine, or i'll go heavy on a set and only hit 3 reps/// stuff like that /// is that what u meant??
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Old 05-14-2008, 12:56 PM   #29
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Don't do DFT again after you screwed you shoulder on it. Unless you want it to be the SBP (shoulder buster program). And yes, it's the programs fault. It's just too much pressing volume on the same exercises for many peoples shoulders. This should be easy to see. ESPECIALLY for a person with a young training age as yourself. The fact that you gained those kinds of numbers on your major lifts speaks to your inexperience on those lifts not the volume. But what you have here is just enough weight and way too much volume so that the joints simply cannot keep up with the muscular gains. I personally, would not recommend the program and based on your numbers you would have progressed just as well with less volume anyway and more balance could have been achieved sans shoulder injury.

But never go right back to doing the same damn thing after an injury...it's the definition of insanitiy.

Let's keep in mind that too much bench pressing alone can severly undermine your shoulders. Here you have 5x5 bench twice a week AND overhead pressing 5X5. No surprise you hurt your shoulder at all. No surprise WHATSOEVER. This is one of the major reasons I don't direct people to this program and frankly even an intermediate 5x5 may not be the best shoulder prescription for some.

If you hurt your shoulder during bench then bench is not going to cure it. You have to figure out the nature of the injury, what the imbalances are that lead to it, and attack that. These injuries do not tend to just go away. The go dormant maybe but they will either come back even worse or a new one will crop up if not both at the same time.

These kinds of shoulder problems are the province of the old-timers. Way too many people on this board with similar problems. It's pretty damn obvious that the more and more volume to get stronger approach is a little short sighted. This is just getting ridiculous.

I know I've been working on my shoulders for years to return them to a semblance of health. I wouldn't be able to get anywhere with a 5x5 anymore but if I were to even try something like this I might as well sell off all the lifting equipment and take up knitting. Because my shoulders whould absolutely disintegrate.

People have given good advice as far as taking it easy and not pushing things, but I really don't understand why it is believed that if you just go slow enough back into the same things it will magically sort itself out. That's wishfull thinking. If you can't swim it won't make a difference whether you jump into the water or lower yourself carefully into it...you still can't swim.

The method madness has got to stop . It's like Cosgrove always says, methods are many; principles are few. I used to be part of that problem but I refuse to go down that road any longer.

Last edited by EricT; 05-14-2008 at 02:45 PM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-14-2008, 02:33 PM   #30
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nice post, eric
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