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I thought this was your upper/lower body split. Let me know if I got the wrong one. :o

The only reason I called it "OVT with DFHT" was because that's the only thing I could think of calling it because you combine the two.

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Wednesday's Workout

WORKOUT:


Front Squats: 5x5 @ 235lbs
Standing Military Press: 5x5 @ 145lbs
Weighted Pull ups: 5x5 @ bw + 10lbs
Deadlifts: 5x5 @ 265lbs
Incline Curls: 2x8 @ 40lbs


Front Squats: My legs were sore as hell from MMA training the other day. I'll see if I can go up weight next week.

Standing Military Press: Felt ok on this but my back was feeling a little tight so I didn't want to add weight and then get hurt and not be able to do Deads.

Weighted Pull ups: I was real tired at this point so I didn't increase weight. I took about 4 mins to rest after finishing all my sets just so I could regroup.

Deadlifts: Felt a lot better after the rest and I wanted to try something else so I did one set of cleans @ 135 lbs. and it was the first time I ever done that exercise. I kinda liked it but I didn't' want to go too much on a side track so I stopped after the first set . I took 2 mins rest in-between sets on here.

Incline Curls: Started to feel a lot better and was able to keep the rest at 90 sec.


SUPPLEMENTS
feeling stronger

DIET
I fell off the wagon today. Went out to eat with some friends and had a big old thing of Lamb...

OVERVIEW
I was so tired and sore from MMA training that I think it hindered some of my training. We will see how Friday goes. Also, I've been implementing DC stretching and it's been helping with keeping my flexibility I also stretch at least 20 mins after working out.

Friday's workout

WORKOUT:


A2G Squats: 5x5 [1x5] @ 275, 285, 295, 305, 310lbs
Incline Bench: 5x5 @ 205, 215, [3x5] @ 220lbs
JS Rows: 5x5 @ 180lbs
Dips: 2x10 @ Body Weight + 90, Body Weight + 100lbs :cool:
180 Dumbbell Rotate: 3x8 @ 12lbs


A2G Squats: Man I felt great on this. I really feel the sups. working and my energy was up. The second to the last set I found that my form was not as good so I only went up a little and really worked on keeping my body strait and low in the squat.

Incline Bench: I think I hit my wall on this one. Bench is just not by power area. I'm only going to up it 5lbs next week and work on really flexing.

JS Rows: Again I warmed up with a set of Cleans and man I love that exercise. At the end of my Rows my forearms were screaming. I loved it.

Dips: I love Dips and my strength in my wrist is doing real well. I'm going to try and up the weight again about 10 more pounds.

180 dumbbell Rotate: This hurt but in a good way because of the Cleans and Rows. I'm going to stay at this weight for one more week then maybe add a set and reps to it to work endurance.

SUPPLEMENTS
Nothing to report.

DIET
Going out on Saturday to a nice Dinner so I'll try to keep the diet in check by I'm not promising anything. ;)

OVERVIEW
Well, my workouts are doing very well and I'm very happy with the results thus far.

Monday's Workout

WORKOUT:

A2G Squats: 5x5 @ 290
Flat Bench: 5x5 [3x5] @ 235, [1x5] @ 240, [1x5] @ 245
JS Rows: 5x5 [1x5] @ 155, 165, 175, 185, 195lbs
Ez Curl Bar Skullcrushers: 3x8 @ 95
180 Dumbbell Rotate: 3x8 @ 12lbs


A2G Squats: I was feeling real good. I'm just going to keep going up.

Flat Bench: I think I under shot this one way too much. I'm going to maybe go up 15lbs next time and see what happens

JS Rows: Again I warmed up with a set of Cleans. The cleans as a warm-up are working very well and I'm starting to get the hang of it. I think I need to go up in weight more on the Rows.

Ez Curl Bar Skullcrushers: Nothing special to report here. Just wanted to stay low key on this one.

180 Dumbbell Rotate: still feeling good. I might try and do sets of 10 next time. We'll see. ;)

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
Nothing to report.

I blame the martial arts on this one.. we use to do hundreds of no weight squats to work on kicking power, we would squat down, A2G, and explode up and round house kick bags.

Wednesday's workout

Workout:


Front Squats: 5x5 @ 225lbs
Standing Military Press: 5x5 @ 145lbs
Weighted Pull ups: 5x5 Body weight + 10lbs
Deadlifts: 255lbs
Fat Bar Reverse Curls: 3x8 @ 60lbs (I'll explain this one)

ABS
Back Extension Twists: 3x20 (each side)

Front Squats: Felt real good on this. I did these A2G style of course. I don't like doing these normally because it hurts my shoulder so I'm going to have to find a towel or something so it doesn't effect my Military Press. I'm going to go up about 10-15lbs next time.

Standing Military Press: My wrist felt good on this, but my balance was off because this is one of my first times doing military press standing. I've done it last week just to get a feel and it's still odd. I'm only going to go up 5lbs on this one.. need to work on form and balance.

Weighted Pull ups: Harder than I thought but it was good.

Deadlifts: My back was feeling a little funny from all the squat work and I really don't want to use straps and work on my grip strength.

Fat Bar Reverse Curls: Ok this is how it is done. This bar is about the same diameter as the hole as the plates are, (please restrain from stupid jokes about how big your bar is Pete ). The bar is not that heavy and doing these in a reverse grip really helps on grip strength.


SUPPLEMENTS
Took them and it was gooood.

DIET
Well I'm eating.

OVERVIEW
I'm starting MMA training next week because of work.

ah good ole squat kicks, i used to f'in hate those things. But they build kicking strength like no other.

Gotcha! Yes, I pretty much combined the two..Basically just with chest anyways. You can take it a step further and incorperate more if you want of OVT such as pullups ss w/ stiff arm pullovers, ect..

The reason why I was recommending one over the other is because the DFHT (upper) is waay different from what I have. I followed the DFHT very closely for the lower days, but the upper days have a lot of differences. If you want to continue a dual factor format as with the 5x5: ie. loading and unloading weeks, then you'll most assuredly need a lot more volume than what I have down. Otherwise, the upper/lower split I created would be perfect for continual progress without a need for a deload week.

That's where I was confused. I thought by DFHT you wanted to keep the dual factor model of using loading/deloading...Which you apparently don't. IMO you're much much better off doing what I layed out. That's exactly what I'm doing as well in another couple of weeks after my 5x5. I'm working on possibly enhancing what I made with some more OVT like previously mentioned: (pullups ss w/ pullovers, ect.) I'm also toying with the idea of adding in some AGVT for one of the lower days such as A2G squatting 10x4...Let me know if you're interested. :eek:

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Funny you mention that. I was thinking of doing something similar to AGVT but more like the Strength-Endurance training I talked about a while ago.

So, Yes I would be interested. PM me your thoughts.

Friday's workout

WORKOUT:


A2G Squats: 5x5 [1x5] @ 255, 265, 285, 295, 300lbs
Incline Bench: 5x5 [1x5] @ 185, 190, 195, 205, 225lbs (I thought it was 1x5 by accident :o )
JS Rows: 5x5 @ 170lbs
Dips: 2x8 @ Body Weight + 70, Body Weight + 90lbs
180 dumbbell Rotate: 3x8 @ 12lbs

ABS
Hang Leg Raises: 4x15
Post Bar Twists: 3x15 @ 25 (each side, I'll explain)

A2G Squats: The supplements are kicking in. I feel stronger and I have more energy. definitely going up on this one but I have to see how I feel.

Incline Bench: Well I goofed up and thought I was suppose to pyramid up. But I still going up in weight and my wrists are not even an issue. Next time around I'll try and keep the same weight but If the sups. are kicking in I'm going up in weight mid set.

JS Rows: Felt good and real strong on this one. I think I'm going up 5lbs or more next time.

Dips: OK the Sups. have officially kicked in. After my first set I felt like I could do 5 more and my wrist still isn't bothering me. Before I injured myself I could strap on 90lbs and do 15 reps. I don't know what it is, I just understand how to flex and move weight with my tris. Now if only I can get my bench up then I'll be cooking.

180 dumbbell Rotate: Felt soooo good that I wanted to go up in weight. Next time I'll up the reps to about 10 or 12.

Post Bar Twists: OK, this is how it is done. Take an Olympic bar and find a corner in the gym. Put one end in the corning so it looks like your going to do rows with weight only on one end. Now just pick that one end up over your head, grabbing at the knob on the end and having the weight over you head making a triangle with you, the bar and the floor. now breath out and lower the bar to the side of your hip in an arc motion. Do these slow and really feel your abs work and not your arms or shoulders. now at the bottom of the movement take a shallow breath, and while you breath out again, slowly raise the bar in the same arc motion back over your head but make your abs do the movement. it's almost like picturing your abs like a wet towel and ringing it out, its that twisting feeling that you want. now do the other side. the hole time you want to try and keep your abs facing strait at the bar and tight. If you move your abs to the side too much you won't benefit from the movement. Yet again if I can find the Pic I'll post it.


SUPPLEMENTS
well it took a week but it kicked in.. can't wait till next lift

DIET
fell off the wagon and ate like crap Thursday.

OVERVIEW
Nothing really everything is good.