Thread: DFT 5x5
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Old 08-02-2005, 06:23 PM
Darkhorse Darkhorse is offline
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This next part is to show everyone the importance of planning well ahead. You need this because this program (5x5) combined with DFHT program needs delaoding periods. I don't recommend doing the DFHT training outlined below unless you can at least bench 1.5 times your bodyweight and squat AT LEAST the same, preferably more. This is coming from the creator of DFHT.


You can begin to think about longer programs and structures to address specific needs. The 5x5 is basically 2 mesocycles (4 weeks each but they can range from 3-6 weeks). For reference a microcycle is 1-2 weeks (or look at a macrocycle as 4 semirelated microcycles although this is unnecessary for the 5x5 program or anything that general) and a Macrocycle is closer to a year and this is what I'm getting at although for a non-competitive lifter it's unnecessary to plan to that degree. Anyway, you are looking at stringing together a series of meso/micro cycles into an abbreviated macrocycle (yeah a lot of bullshit terms but you'll see the sense).

So, assuming you wanted to run 2 5x5s back to back (we'll just assume you will deload a week and start at the next one) and then continue into the other dual factor program (DFHT) and for the sake of fun you wanted to run a two week specialty program to address something else before beginning the core 5x5 again you'd have something like this:

Mesocycle 1:........................5x5 Loading
Mesocycle 2: Microcycle 1:.....5x5 Deload Week
Mesocycle 2: Microcycles 2-5:.5x5 Intensity Weeks
Microcycle 1 (separate):.........Deloading - 1 week
Mesocycle 3: Microcycles 1-3:.DFHT Loading
Mesocycle 3: Micocycle 4:.......DFHT Deloading
Microcycle 2 (separate):..........Specialty work - 2 weeks
Repeat


This is roughly 4 months or 16 weeks

DFHT: By Matt Reynolds

DFHT Training

Upper Body Workout One:


1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One:

1./// Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2./// Goodmornings (3x5 same weight or work up to 5rm)
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4./// Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
5./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)

Upper Body Workout Two:

1./// Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2./// Board Press/ Floor Press (5rm usually start where you left off on bench press)
3./// Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4./// Dips (2-3 sets)
5./// Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
6./// Tricep Extension ((skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout Two:

1./// Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2./// Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5./// Weighted Hyperextensions (2-3x10-12 )
6./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)
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Last edited by Darkhorse; 06-11-2007 at 07:40 PM.
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