Thread: DFT 5x5
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Old 08-06-2005, 06:31 AM
Darkhorse Darkhorse is offline
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Default ChinpieceDave

I've been thinking about it and it does sound pretty good. The best way I can think of this working is to, like I said, do HST first because success with HST is contingent upon effectively deconditioning your muscles. If you did it after your 5x5, you might lose some of your strength/mass gains going to a SD. *You also risk needing alot longer of an SD than a week because of how hard and heavy 5x5 is. Off the top of my head, I'd probably need around 10-14 days :( . The HST board might be helpful, but I'm sure you'll get quite an influx of opinions on everything NOT HST. ;) Post your question in the general training section to avoid alot of this. I think you could definately drop the Max-OT now.

week 1- Find your 15, 10, 5 RM-5 RM is only 5x5 exercises.
week 2- SD (light if any cardio)
week 3,4- 15 Rep HST
week 5,6- 10 Rep HST
week 7- 5 x 5 (volume, deload, intensity, deload)

-Option to either DFHT or any other program. If you want another HST cycle, then after your final deload week, just reset cycle above.

-IMO, to do this full cycle accompanied with HST, I would imagine you should only do predominately compound exercises during your HST. This way your body won't break down when you turn to the 5x5.

HST-(My opinion) Got this from the HST board...
Quote:
"Boris Kleine’s HST

He will currently be doing an abbreviated routine due to a busy time schedule.

3 times per week fullbody:

bench press
shoulder press
squats
deadlifts
barbell curls
chin ups"
-For bench I would use a slight incline.
-Shoulder presses I would do them standing. IMO the best, and it'll get you ready for 5x5 standing presses.
-Try doing squats first, then bench, military, deadlifts, chinups, then end with barbell curls.
-You might want to add skullcrushers, I would. But then again, bench and military press works it really good anyway. I still would.

Oh yeah, I have a kickass spreadsheet I'll pm anyone who wants it. It's very important IMO to log in EVERYTHING so you can guage the weight increases. All you'll need is microsoft excel.
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Last edited by Darkhorse; 08-31-2005 at 05:53 PM. Reason: Not Optimal IMO
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