Thread: DFT 5x5
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Old 08-06-2005, 07:45 AM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
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Quote:
Originally Posted by 0311
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.
cool, I was thinking the same thing that's why I put down HST then 5x5 and DFHT... (glad to see that Im learning something)


Quote:
Originally Posted by 0311
Tuesday find your 10 RM on all your HST exercises, then on Thursday OR Friday find your 5 RM's. This way your first day of SD will be on Saturday (weekend off to party/whatever)...If you start your program on Monday the week after next, that would be 9 days of SD, which is perfect. Incidentally, that's 2 weekends off So it'll look kinda like this:
week 1- Find your 10 RM, 5 RM
week 2- SD (light if any cardio)
week 3,4- 10 Rep HST
week 5,6- 5 Rep HST
week 7- Deload Week (see 3x3 deload plan above)
week 8+-5 x 5 (volume, deload, intensity, deload) For the volume phase of 5x5, use 70% of your HST 5 rep max.
I like this.. I should start next week. Ok I'm hooked.

Quote:
Originally Posted by 0311
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 gauge the weight increases. All you'll need is microsoft excel.
I think I found the same one... it has alot of good info.. could you pm it to me so I can see if it's the same?
thanks for your insight.. I do appreciate it..
OK i'll stop stealing your post. ;)
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