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Old 01-08-2006, 01:11 AM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
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Default Hijacking your thread!

Journal looks great out of the chute. Very nice A2G numbers starting out! My body's ass backwards: Higher bench than squat

Quote:
Originally Posted by Dave
5x5
OVT with DFHT
DFHT

Pendulum
I think that after your intensity phase of the 5x5 you should just do either the DFHT program as outlined or the type of upper/lower split I outlined in my UD2.0 journal. It just depends on whether or not you want to keep the dual factor. The split I was doing I designed specifically so that I would not need a deload while doing it. The volume was half that of the DFHT.

From my previous cycle with both programs, I'll tell you that going from (1x3), (3x3) in the intensity phase to (4x10) was absolutely brutal! I was in the mindset of using tons of weight as per my 5x5 for the DFHT starting out. My problem wasn't strength, but rather my muscle conditioning. My neural efficiency increased of course, but I wasn't at all ready for 10-12 reps! So, being a bit wiser now, I'll save you all the mid-set puking and tell you to try the DFHT for 1-2 weeks loading, then a deload. If you feel like it's beneficial and working for you, then go for another 2-3 weeks loading..And go from there. If you don't like it, then after the first deload you could always either drop some of it's volume where you see fit, OR, try something like I did which has just enough volume to where you wouldn't need a deload week.

However, I think it's a good idea transitioning from 5x5 -> DFHT -> Pendulum training. The DFHT will most assuredly have your fitness level increase enough with it's very intense volume to where the first week of pendulum training with it's 10-15 reps runs much smoother.

I'm personally leaning towards trying the HST I outlined for my brother after this 5x5. I forgot how much I love full body splits as well as hitting the gym only three days a week. If I use the twice a week deload, I probably won't need a very long SD, especially if I've been confined to the 5 rep range for so long. If it works for me, I'll be sure to pass it along to you so that you'll have enough time to make a decision at the fork in the road.

Good luck with this...I'll be lurking in the shadows. ;)
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