:D can't wait to see it this weekend. thanks for the look out.:cool:

all the best with the next volume phase...

:confused: Was this suppose to be Front A2G?
The only reason I'm asking is because your other A2G number for monday is 265.
and your end number for your last load workout on Saturday A2G is 285lbs.
Just wondering the large drop.

Nah, I'm only going twice a week for the deload, so the first workout is 265 (3x3), then the second workout is also A2G Olympic Squats, but just 80% of the first day's workout. The reason for the drop is to ensure maximum deload, especially since I'm doing volume phases back to back.

If I was to deload for the intensity phase, I'd keep the same three days per week deload, dropping Wednesday's front squats, and keeping all the weight the same.

Alternate Deload: Used if either someone has shitty recovery abilities, or for someone doing back to back volume phases:

Tuesday:

Olympic Squats: 3x3
Flat Bench: 3x3
JS Rows: 1x3 [3x3 pyramid to max set]

Friday:

Light Oly Squats (80% of Tuesday): 3x3
Military Press: 3x3
Chins:3x3
Deadlifts: 3x3

Regular Deload: If I was going into the Intensity Phase, and had good recovery abilities I'd do the regular deload...

Monday:

Olympic Squats: 3x3
Flat Bench: 3x3
JS Rows: 1x3 [3x3 pyramid to max set]

Wednesday:

Military Press: 3x3
Weighted Pullups:3x3
Deadlifts: 3x3

Friday:

Olympic Squats: 1x3 [pyramid to max set]
Incline Bench: 3x3
JS Rows: 3x3

- In all areas aside from the alt. deloading Olympic Squats for Friday's workout, the weight is the exact same as the final week of loading.

Week One: DF 5x5

Monday:

[5x5] Olympic Squats: 245
[5x5] Flat Bench: 275
[1x5] JS Rows: 285
[2x12] Reverse Curls: 90
[2x12] Skullcrushers: 90

-After each exercise per bodypart a loaded (DC) fascia stretch.

- Not too bad today. Everything was exactly 90 seconds rest between sets. The weight was still heavy and the exact same weight I used back in week 2 of my previous volume phase. My arms were pumped to the max when I was done. My JS Rows went: 235x5, 245, 255, 265, 285x5.

- Walking into the gym today, my weight was 249.5 lbs. So I gained about 2 lbs during the deload. Good body recomp over the past 5 weeks using the 5x5 protocol.

I have never been a huge fan of front squats.

I've got mixed emotions about them. On one hand, it's a welcome addition since I'm squatting thrice a week, so I can go lighter. On the other hand, I only feel a real benefit to my quads by elevating my heels on 10 lb. plates..Which in turn places more stress on my knees. At first it really killed my front delts and left brusing, but now it's not an issue.

If I'm not on this program, I do not do front squatting. If I ever feel the need to hit my quads more than they already are with A2G back squats, I'll either elevate my heels slightly or go do leg extensions for 15-20.

I've tried this program before doing all three days with back squats and didn't really care for it. The second workout using 10-15% of the previous workout's weight wasn't very beneficial. However, front squats make the weight a whole lot harder.

Good stuff 0311.. One thing though, I've been looking over your journal and I've noticed something. You post that you do the DC stretching but do you do the DC 30 second static hold/ flex before the DC stretch.

Only reason I'm asking is because I've also been looking at the different styles of lifting and when I looked at the DC split it seemed that the reason the DC stretch is so beneficial is because of the 30 sec. static hold/ flex at the end of the last movement, flooding the muscle with blood to pump it up and the stretch pulls the muscle at its most pumped state giving almost a more muscle volume per stretched muscle, if you can kinda get what I'm saying.

The static isn't as important in DC stretching as the negatives are. Dante made the point that someone could skip the statics if they felt inclined to do so because the only things that mattered are the RP's and negatives...Especially the 8 second negative on the final rep of each "mini" RP set.

Additionally, DC training only calls for only 1 working set before the stretches, hence the additional static to finish off that muscle completely. I'm doing 5 + sets, which in the end will amount to the same intercellular muscle fatigue.

If you wanted to get technical about DC training, back thickness and leg exercises do not include any statics, or RP's for that matter, but the stretches are necessary.

The DC stretches I've incorperated ever since I've done DC training are a total of 1 minute deep, loaded stretches. There's a great description of each in my old DC journal.