Thread: Duel Factor 5x5
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Old 12-24-2005, 04:35 AM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Thursday: Full Body

Front Squats: [A2G] 5x5
Incline Barbell: 5x5
Weighted Pull ups 5x5
Deadlifts 5x5
Accessory (incline curls: 3x8-10)

Here's what I did today:

Front Squats: 185 (3x5), 195 (2x5), 205 (1x5)
Incline Barbell: 225 (1x5), 245 (1x5), 255 (3x5)
Weighted Pull ups: bw (1x5), +20 (4x5)
Deadlifts: 315 (1x5), 365 (4x5) [no belt]
Incline Curls: 50 (2x10)

-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.

-Front Squats: Felt really good on these. I actually did six sets of five with different weights to see where I'm at. The 205 started to get slightly difficult coming out of the hole, but not bad for my first time in a long time.
-Incline Barbell: Another fairly easy exercise. Felt great even after doing flat bench just two days prior. It looks like 255 is my (5x5) max doing every rep without a spotter's help. However, the standing military's that will happen two days prior might drop this poundage down a bit if memory serves.
-Weighted Pullups: Nothing special. Rest between sets was about a minute. Of course, these were dead-hang....Which is nothing more than locking out my elbows every rep.
-Deadlifts: Slightly difficult. Hard on my quads after all the front squatting. I used wrist wraps on the last two sets. No belt of course....Standard rule of thumb for that -> Twice my bodyweight = Using belt. Otherwise, I fail to see the point.
-Incline Curls: Super easy. Elongated negatives, ect. My goal on accessory work (ie. bi/tri's) is not so much using a truckload of weight, but using a slow tempo, focused contractions, ect. Due to the high frequency of indirectly hitting my arms, IMO it isn't wise to use heavy direct work.
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