Once you're done with the full cycle of 5x5, there are a few options to continue your progress. I'll use Madcow1's example as a visual aid:
Quote:
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
|
Option 1: After the intensity phase, deload, then do another volume phase all over again. The only way to do this successfully is to use the alternate deload week shown on page one. This means that instead of deloading 3 days in a week, you only workout 2 days such as Monday and Thursday. That will allow for maximum deload and complete rest before getting slammed with another loading phase. When mapping out your spreadsheet for the second time, all you have to do is bump all the weights used back by one week. So in essence, you elliminate your week 1 weights and start your loading at week 2. For week 4, you will factor in higher weights, which means 5-10 pounds for your new PR's. Same goes for the deload and intensity phases as well. I'm leaning towards bumping everything up 5 lbs each cycle so I won't hit a brick wall any time soon.
Option 2: After your deload from the intensity phase, you can jump into the DFHT training as per the spreadsheet downloaded. The main idea is the exact same as the 5x5: Progressive overload is key. Here's a quote from FI.com by Matt Reynolds regarding DFHT:
Quote:
• No exercise should be taken to failure when using submaximal reps, however, all exercises should be taken to within one or two reps of failure by the final set of the exercise. If muscular failure is reached, there is no way you can train with an increased frequency without overtraining.
• Periodization will be individual to the lifter. However, for the sake of this program a 3-week period of loading followed by one week of recovery is given. (Additionally, if one isn't fully recovered after the one week recovery period, and fatigue still builds, increase the recovery period to two weeks, or have a "recovery month" every 4 or 5 months where you'll have one week of loading and three weeks of recovery during that month to allow your body to fully recover.)
• Progressive Overload is absolutely imperative in every exercise, making sure that load or reps are increased, or that rest periods are decreased to keep intensity high (during loading phases). (Of course, during the recovery phases, if volume is lowered, and frequency reduced slightly, then intensity can and should still be kept high, although the load should be reduced just slightly (approx. 10%) as there is no reason to attempt to set records through progressive overload during this time of recovery.)
|
Option 3: After your deload from the intensity phase, you can jump into the Dual Factor Strength Training if you want to further ramp up your strength. Looking at the jump from the 3x3 intensity phase to the DFST, it's recommended using 1 week of loading, then 1 week of deloading to measure your tolerancy. This is what's recommended for the DFHT as well, esp. if it's foreign to you. After a successful 2 weeks, if you feel great, try for 2 weeks loading, 1 week deload, and go from there.
Specialty work is nothing more than addressing weak areas of your physique or reverting back to your favorite lifts after the full phase of dual factor training. I'm leaning towards doing an HST'esque 2 week block of 15's for the lactic acid and strength endurance before going heavy again. HST's reason behind the 15's is that lactic acid lubricates and repairs your joints for the heavier loads of the cycle. The 15's for me will be almost exclusively isolations for a change. This makes the most sense to me since all the previous weeks had me predominately in the 3-8 rep range with a few exercises in the 10's.