There he is! Where the fuck you been?
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Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135
2./// JS Rows: 5 x 5 185
3./// Decline DB Press: 3 x 8-12 50
4./// Face Pulls: 2 x 10 105
5./// Upright Rows: 2 x 10 95
6./// One-Handed Pushdowns: 3 x 12 30
7./// Incline Curls: 3 x 10 30
8./// Hammer Curls: 1 x 15-25 15
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I'm surprised you aren't bored yet with running the same loading exercises. It's up to you. I used to prefer switching it up every loading phase to prevent adaptation. Something like:
1. Decline Barbell
2. JS Rows
3. Low Incline DB
..Ect..
Also, to save on time, and is what I prefer doing, try doing a continuous circuit with your arms. Since you're already using the high pulley for one handed pressdowns, why not use the other handle and attach it to the low pulley. Doing one arm at a time should allow you to superset with minimal rest. Example:
1. Right handed pressdown
2. Left handed pressdown
3. Right handed curl
4. Left handed curl
* Rest 20-30 seconds before resetting
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Workout 3:
My bench is way the fuck down there, kinda disappointing. I did a 3 week sd before the 5x5 and then 2 weeks deload after that, so I'm attributing my lack of pressing power to the massive sd'ing/deloading I did. Energy just wasn't there for a solid 5RM, so I did a few extra sets on bench and floor press afterwards with a reduced weight.
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Damn bro! Don't SD before your 5x5. The only thing I'd SD for would strictly be HST because of being so far away from your RM. The beauty of the 5x5 is that you can undershoot slightly for a few weeks, then continue progression, oftentimes past where you left off..And especially after DFHT phases which IMO compliment each other.
If you were doing single factor 5x5, what was your reason for a 2 week deload? Just didn't have any personal time for the gym? Or did you feel you really needed a prolonged break? If you're really at the limit busting your ass on your final week of 5x5, then I can definately see a deload just to get your sanity back. In regards to your 5 RM, you could've just had a bad day (diet, sleep, ect).
My advice is to reset your DFHT and go for a flat bench of 5 x 5 or even 3 x 3. That's really the goal of the program IMO. After a few weeks of doing that rep range, you can definately shoot for a new 1, 3, or 5 RM. I remember Reynold's recommendations said, "or the occational 5 RM, or even 1 RM". To me, that means just doing the 5 x 5 for a few weeks, and if by chance one day you walk into the gym feeling high and mighty, fucking ride it out and try for a new RM.
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And there you have it. I'm planning on running for a 3-5 week loading phase, 1-2 week deload, 2-3 week loading, 1-2 week deload, 1-2 week loading, 2 week deload, switch programs.
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Too much deloading IMO. It IS dependant on individual recovery, but unless you're benching 350, squatting 400, and deadlifting 500 week in and week out on TOP of all that volume, you really don't need all those deloads, nor a short loading phase for that matter. Most average lifters with average recovery IMO could probably push 4 weeks of loading easy before needing a deload. I think Matt was covering his ass in his article by saying to always start off with 1-2 loading, then deload to see how you feel. There's really no telling how many newbs were reading that article who have no idea how to tell if they're overreaching or not.