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Journal looks great out of the chute. Very nice A2G numbers starting out! My body's ass backwards: Higher bench than squat

I think that after your intensity phase of the 5x5 you should just do either the DFHT program as outlined or the type of upper/lower split I outlined in my UD2.0 journal. It just depends on whether or not you want to keep the dual factor. The split I was doing I designed specifically so that I would not need a deload while doing it. The volume was half that of the DFHT.

From my previous cycle with both programs, I'll tell you that going from (1x3), (3x3) in the intensity phase to (4x10) was absolutely brutal! I was in the mindset of using tons of weight as per my 5x5 for the DFHT starting out. My problem wasn't strength, but rather my muscle conditioning. My neural efficiency increased of course, but I wasn't at all ready for 10-12 reps! So, being a bit wiser now, I'll save you all the mid-set puking and tell you to try the DFHT for 1-2 weeks loading, then a deload. If you feel like it's beneficial and working for you, then go for another 2-3 weeks loading..And go from there. If you don't like it, then after the first deload you could always either drop some of it's volume where you see fit, OR, try something like I did which has just enough volume to where you wouldn't need a deload week.

However, I think it's a good idea transitioning from 5x5 -> DFHT -> Pendulum training. The DFHT will most assuredly have your fitness level increase enough with it's very intense volume to where the first week of pendulum training with it's 10-15 reps runs much smoother.

I'm personally leaning towards trying the HST I outlined for my brother after this 5x5. I forgot how much I love full body splits as well as hitting the gym only three days a week. If I use the twice a week deload, I probably won't need a very long SD, especially if I've been confined to the 5 rep range for so long. If it works for me, I'll be sure to pass it along to you so that you'll have enough time to make a decision at the fork in the road.

Good luck with this...I'll be lurking in the shadows. ;)

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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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MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

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.

Wednesday's Workout

WORKOUT:

Front A2G Squats: 5x5 @ 230lbs
Standing Military Press: 5x5, [3x5] @ 150lbs, [1x3] @ 150lbs, [1x5] @ 135lbs
Weighted Pull Ups: 5x5 @ Body Weight + 10lbs
Deadlifts: 5x5 @ 280lbs
Incline Curls: 2x8 @ 45lbs


Front A2G Squats: My legs were soooo sore from MMA the other day I didn't want to pull anything so I decided to stay at 20% lower then Mondays A2G lift.

Standing Military Press: at the third set I felt off balance and just didn't get my stance right. The fourth set I felt ok but still funny from the last set so, for the last set I lowered the weight and really worked on form since it seem to be giving me some problems.

Weighted Pull Ups: Felt good on this one after taking a 2 minute rest.

Deadlifts: Felt real good on this one. I increased the weight about 5% from my last lift and I think I will keep with that increase for the rest of my lifts for Deads till my grip strength gets better. Had a friend of mine let me use his chalk... I loved it. going to get some this weekend.

Incline Curls: Felt stronger on this lift than last week. I'm going to stay at this weight because of my increase in deads for next week.

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
I was real tired from MMA class the other day and right now my whole right side is feeling like crap. I don't know if I'm going to class today, I don't want to get injured and F' up everything I've done so far.

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.