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Week Three: DF 5x5

Monday:

[5x5] Olympic Squats: 275
[5x5] Flat Bench: 295
[1x5] JS Rows: 305
[2x12] Reverse Curls: 95
[2x12] Skullcrushers: 95
[1x10] Barbell Curls: 135 (Just for the hell of it)

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

- I forgot to post this yesterday. A2G squats was hard today because it's the first time I've tried to workout in the morning, 30 minutes after I woke up from a night shift. Fucking sucks lifting after just waking up. However, once I somehow made it through the squats, bench went a lot easier. I took 2 minutes between sets this time vs. the usual 90 seconds. I got everything without a spotter. Nice and slow too. For JS Rows, on the other hand, I made my last set of 5 with 305, but my back IMO rose too high from the ground. Again, I attribute this to lifting in a semi-fasted state. I took 50 grams of preworkout simple carbs in addition to the regulars..(BCAA's, cit malate, protein), but I still didn't have the same driving power I usually have lifting at the end of the day.

So, I might carry-over this weight to next week, looking for my perfect form (back straight, dynamic pull). Other than that, I threw in a set of barbell curls after my JS Rows since the 45's were already on the bar after I stripped everything down. Perfect reps, absolutely no cheating either. All the heavy pulling from this program really strengthened my arms tremendously.

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Wednesday:

[5x5] Front Squats: 215
[5x5] Standing Military Press: 195
[5x5] Weighted Pullups: bw + 25
[5x5] Deadlifts: 375
[2x12] Incline Curls: 55's

-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch

- Felt a lot better than yesterday, but it still sucks lifting after waking up. A2G front squats continue to be easy, which is what I want to save myself for deadlifts. OHP's went very well, I had perfect form, better than last cycle. I'll hit my old PR for these next week. Weighted pullups were better than ever. I did a few warmup sets of 5 with my bodyweight before I began. Deadlifts ran smooth. I had about 180-240 seconds between sets vs. the usual 90 for everything else. Incline curls was very easy. I should've went with the 60's...

Week Four: DF 5x5

Sunday:

[5x5] Olympic Squats: 285
[5x5] Flat Bench: 305
[1x5] JS Rows: 305
[2x12] Incline Curls: 60

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

- Yes, you read that right, it says Sunday. Since I dropped my Friday's workout due to getting sick with a virus, I felt that lifting a day early was a good idea since I was feeling good to go. This week is my PR week, so I didn't like the thought of another day of rest after already taking 3. I still felt weak, but I was surprised that I could still lift this heavy. I took a few extra warmups for squats, and my lower back was burning the hell out of me. But, surprisingly, I nailed my 5x5 for that for my new PR. Flat bench was super strong. I only needed a spotter for the last rep of the last two sets. I probably could've done 315 for my 5x5 if I wasn't sick. JS Rows were the same as last week because I didn't like my form last week. This time it was absolutely perfect.

- Lifting this heavy after being so sick got me some wicked DOMS. That's why I am glad I decided on lifting a day earlier. Today (Tuesday), I was planning on lifting, but since I'm looking at PR's, I'm skipping doing it today, and jumping back on my previous schedule: Tommorrow (Wednesday), and again on Friday. With all these days off, I might go straight into either a week of intensity or my upper/lower split with my SD cycle. Don't know for sure.

Wednesday:

[5x5] Front Squats: 225
[5x5] Standing Military Press: 205
[1x5] Deadlifts: 365, 385, 385, 395, 405
[3x5] Weighted Pullups: bw + 30
[2x8] Pulldowns: 300 (stack)

-After each exercise per bodypart, I'll do a loaded (DC) fascia stretch

- I was pressed for time today because I woke up late. The front squats were easy, but the OHP's seemed to take forever. Of course, this matches my old 5x5 max, but I needed around 3 minutes between sets to catch my breath. The final two reps of the last two sets were more like push presses, but it wasn't that bad at all..Just a slight dip in the knees. Deadlifts today were a little crazy. I figured, what the fuck..It's the PR week so I'll just pyramid up to a max set of 5 vs. keeping the weight at 385. I used a belt with the 405x5..Mostly because I was lazy. I kinda wished I reversed the order earlier with deads and pullups. For pullups, I only had about 5 minutes before I absolutely had to leave, so I did a few sets of 5, then ran over to the pulldown machine and busted out 2 sets of 8 with the stack (300 lbs.)...I thought to myself, Wow..Judging by that, my grip strength and pulling power at least doubled with this program..

Hot off the presses ladies. I've made some changes because I want to keep lifting heavier, progressing past where I'm currently at in the 5x5. There are some changes that I'm gonna go through:

Monday: Upper 1

Flat Bench: 3 x 3-5
Incline Dumbbell: 2 x 6-10 (30 degree)
Incline DB Flyes: 1 x 12-15 (15 degree)
JS Rows: 4 x 6
Lateral Raise: 2 x 10-12
A1) Incline Curls: 2 x 6-10
A2) Skullcrushers: 2 x 6-10
Hammers: 1 x 12-18

Tuesday: Lower 1

A2G Squats: 5 x 5, Pyramid to max set
Power Shrugs: 3 x 10-12
Leg Press: 3 x 12-15
Hamstring Curls: 20-30 RP
Calves: DC Style
Abs Work: 5 x 10

Thursday: Upper 2

Low Incline Smythe: 11-15 RP (rest paused)
Standing Military Press: 3 x 5-8
Weighted Dips: 2 x 8-10
Weighted Pullups: 4 x Failure
B1) Barbell Curls: 2 x 6-10
B2) Rev. P-downs: 2 x 10-12
Standing Reverse Curls: 1 x 12-18

Friday: Lower 2

Front Squats: 3 x 5-8
Deadlifts: 4 x 5
Ham. Curls: 2 x 10
Leg Exten: 2 x 10
Calves: 4 x 15-20
Abs Work: 5 x 10

- For this day, I decided on combining some aspects of the intensity phase (3x3) I was going to do from the Bill Starr routine. Instead of 4x6, 5x5 flat barbell press, I'm instead going with 3 x 3-5. The BN mag gave me the idea. This fits perfectly into where I'm at for bench. On Sunday, I just got done with 305 for my final (5x5). So, next week I'm going to try 315 for 3x5..Which I'll make. Say I load up 345 a few weeks later and make 3x3..That's fine. My goal the following week is 3x5, and so on..The DB flyes is just added in for some extra volume since I'll be on SD..

- Stayed the same as previous with the only exception I believe being the hamstring curls being rest/paused.

- Basically stayed the same. I switched around the dips and pullups because my lats work to balance me during the dips..So no point doing pullups before dips. I also put 11-15 rest/paused for chest because it's the same recommendation Dante (DC Training) recommends.

- Big change here. I still may go back to using the 20 repper squats. I removed them mainly because of the SD and terrible back pumps. I also want my deadlifts for today's lower workout to be the focus, not the squats. So I picked up front squats because it's of course lighter, but at the same time, they spare my lower back while still delivering a very hardcore leg workout. It took me a few weeks to get A2G front squatting down to where I feel comfortable, so I don't want to lose that. Another reason for front squats today is because of progression and carry-over from the 5x5. Yesterday I nailed all 5x5 with 225 lbs, and I could definately go way heavier on these as well.

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* These changes IMO were necessary to continue to reap the rewards of the back to back volume phases I ran of the 5x5. My bench, squat, and deadlifts will continue to pick up where I left off at the duration of the 5x5. These three will be conpletely strength driven, while all other lifts have size over strength as the focus. I just don't see any reason whatsoever to go from a 5x5 max of 305 lbs flat pressing to 275 for 4x6 or 3x8. Same goes for my other power lifts. After 8 years of training, I know that my body grows like a weed from keeping the big three heavy as shit, and modeling my cosmetic lifts around them with a moderately high rep range.

Peace..And may God have mercy on your souls..

that's what I hope for, for all my pull lifts.

Friday:

[1x5] Olympic Squats: 315
[5x5] Incline Bench: 265, 275
[5x5] JS Rows: 285

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

- Beautiful way to close out my volume phase of the 5x5. My closing weight was 251 lbs after lifting. The ass to the grass squatting was the biggest increase for me. Back in August/Sept. '05, I tried this program for the first time and ran 4 weeks volume, 3 intensity. I ended up with 315 for 3 reps A2G. Today I did them for 6 reps, ass on calves!..Raw of course. Incline bench was also strong. I actually did my final set with 275 lbs for 5 reps..Needed a light two finger spot for the last two reps. Figured why not since it's my PR week! JS Rows were strong as usual. 285 lbs is definately right at my 5x5 max. It took me about an hour in the gym after all the warmups sets. I was so wasted afterwards that I didn't bother with any beach work (arms)..

My goal now is to continue the increases with my upper/lower body split while running some low dose SD. I'll probably stay on the upper/lower for a while until I re-ascess my goals/needs. I'm torn between powerlifting and cutting after my SD cycle. Two completely different things..

First congrats on the numbers, very nice. Second are you going to start a new journal for your upper/lower. Third, (on the power or cut), it would depend on how long to do upper/lower and if you care about the "beach body" for the summer. So if you don't care about the beach body I would do an upper/lower for about 2 months and start power lifting. or If you do care about the beach I would hold off on the power lifting till after the beach months. I'm debating the same thing so I feel you on this.

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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

Thanks brother. Yeah, I'm going to continue along with this journal for the upper/lower..And I'll change the name so I won't mislead anyone.

After consideration, I want to cut through the summer. So after about 4-6 weeks of this upper/lower split, I'm going to focus 100% on cutting down. By then I'm leaning towards a circuit training course thrice a week with HIIT in between. I should anyways because A) I live 10 minutes from the beach down here in Southern CA, and B) I have physical fitness tests done with my company during the summer.

Maybe this coming winter I'll switch to powerlifting. Either way, I got motivated to cut after watching the the UFC behind the scenes show with Rich Franklin last night. He does a one hour continuous machine circuit training course without taking a break. Reps I believe between 6-15, with a few being 100..And this is after doing a 45 minute run on his treadmill as soon as he woke up. He measured his BF % at the gym at 5.9%. A real animal!

Edit: I ironed out my cutting plan..It's a fucking killer plan too. The quickie details are that it's carb cycling combined with three days a week of HST, and HIIT every other day. The HST plan is a lot different from the "bb'er" one. It's 15/12/10/8 RM's (2 week meso's) and treated more as a circuit course (ie. < 60 seconds rest between sets). You guys are gonna love it.. I'll post the whole detailed beast when it's closer to 'D' day..

Tuesday: Lower 1

[1x3] A2G Squats: 335 (Pyramid to max set)
[2x12] Power Shrugs: 315
[2x12] Pullthroughs: 140
[3x12] Leg Press: 10 plates
[25 RP] Hamstring Curls: 90
[DC] Calves: 6 plates
[5x10] Abs Work: 140

- A2G numbers continue to climb. Felt terrific. It doesn't look like a lot on paper (1x3), but in actuality this is what I did: 135x10, 185x8, 225x5, 255x5, 275x1, [295x3, 315x3, 335x3]-> Worksets. That's a lot of A2G squatting, so don't be fooled to think I'm cheese-dicking my legs. I felt a pain in my upper back doing power shrugs so I cut them short and replaced it with pullthroughs, which IMO nail my hams and extensors. Leg press was not bad, I include them for the higher rep volume. The machine I used was NOT the easy sliding one that I can load a piano on to...This one is a lot harder, greater ROM. I did lying ham curls which are a lot harder than the seated ones I've done in the past. I rest/paused them to 25 total. Calves were a killer. Doing them DC is the way to go...Basically I did 12 DC reps which are 5 second negative, 12 second extreme stretch, fast contraction...And the process repeats. Heavy abs only to strengthen my core for heavier lifts.