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Well, I'm still alive lol. Already into my second week of hypertrophy training. No complaints aside from the high rep sets of legs. First time I've EVER done 15 rep sets before for squats. Week one was an abortion (aka I wanted to die), but I made it through. This week I hit ALL my reps for everything, which was cool. Feeling really sick after the squats, but I'll manage. Nothing can be done about it, so I'll suck it up. I usually use the glute-ham raises as my recovery period lol. I'm really happy with how my squats have skyrocketed since starting up 1.5 years ago with the 5x5 followed by conjugate training. If noone knows what I'm talking about, refer to the "All too familiar story" thread I made that showed my progressions according to past journals. Shit, back when I was doing DC training, my 20 rep set was with 235 lbs!.. Now I'm doing multiple sets of 15 with 300 lbs, and yes, at least 2-3" below parallel. My goal for this mesocycle is 315 lbs, which I'm not too confident will happen in the two weeks I've got left lol. Since I'm doing a few sets worth, I'm trying to keep the weight about 50 or so pounds below an all out set of 15.

In another two or so weeks, I'll be finding my 5 RM's which means a little dual factor is in the cards so WATCH OUT for BIG numbers!!

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LOL, never mind. Trained in the pm yesterday and got that all wrapped up! I'll go for more if next week is another pm'er!

Finished up with my deloading week. Nice to only workout twice this week w/ the sole purpose of finding my 5 RM's for my upcoming DFT cycle. Could've naturally had a lot higher numbers if I wasn't coming off of some serious volume lol. Still, strength is still there.

1) Squat (below parallel): Worked up to 375 x 5 w/out a problem. I figure 385 x 5 is a good starting point.

2) Deadlift (belted/chalk): Worked up to 455 x 5 which wasn't too easy. No leg drive from the squatting made things really tough. So 465-475 x 5 is my 5 RM on these puppies.

3) Bench press: Climbed up to 335 x 5. Didn't feel comfortable since I haven't done these in well over a week. I preferred to keep the reps more controlled on the negative vs. just blasting through them. No bounce whatsoever.

4) Barbell rows: Did a few sets of 5's and wound up with 325 x 5. Did these proper as in deloading the weight on the floor, keeping my upper body low and parallel to the deck. Search "pendlay or JS rowing" on this site.


So there you have it. I'm hitting the gym four times a week with this plan.. Got everything back fast yesterday w/ all my progressions and numbers plugged in. Should be fun for the first two weeks before the weight gets (by the looks of things) rediculous up through nine weeks!

I'll update in a few weeks when it gets interesting.

Nice numbers!!!

LOL, that ain't nothing more than a reference point. My ninth week numbers look something like this:

Bench: 365 (3x3)
Squat: 415 (3x3)
Deadlift: 525 x 3
Barbell Row: 370 for a few sets of 3.

With the assistance exercises, boards, ect I can see myself coming VERY close to this. Plus, those 5 RM's were after doing some pretty tough volume work. I think once I am a few weeks in, and develop the proper mindset, those 5 RM's will be null and void.

End of week two. Looking back at my old DFT full body 5x5, I already blew past my old week four PR's for squats and deadlifts LMAO! I'm a little apprehensive about this oncoming week as I increase a serious amount of weight for everything. The only thing I think I can coast through is the static benching, so in other words: Good Grief.

I finally started checking my body temps again for the past few days and I'm getting there slowly but surely. I've ate myself up to 96.8 up from a low of 95.5. So there's light at the end of the tunnel to start up some fat loss naturally. I'm gonna start up some green tea to hopefully raise that higher.

One more thing I'm gonna hit up.. Money's tight lately, so for now I bought a $12 container of EAS whey protein to tide me over during training days. I'm exploring other options for protein in general. I'm going to invest in some egg white/casein protein as my mainstay protein in conjunction with my whole foods. I NEVER just drink a shake by itself unless it's at night w/ a tablespoon of olive oil, fiber, and a handful of fish oil caps. My daily totals will be a lot lower, but with the slower digestion and quality, I'll be in much better shape.. Especially money wise with the increasing prices of whey!

Around my training I'm sticking exclusively to BCAA's, ect. I've already been discussing this with Wes and it's IMHO a very wise decision.

Right on,that's a big temp increase man, when are you taking it ..I mean like right when you roll out of bed or do you take a minute or two.

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As soon as I wake up, I reach over to turn off my alarm and stick the thermometer in my mouth. I let the beeping after it takes my temperature act as a second alarm lol.

Of course I'm balls deep with my third week of loading a la 5x5, so there's no way in hell I could start cutting cals! I made it through deadlifts yesterday somehow, so one down, three days to go. I'm trying to take it one day at a time because IA really nailed me to the cross (metaphorically speaking lol) with the weights! Very aggressive loading IMHO... Which is a good thing because had I been plugging in my numbers myself, I would've been about 30 lbs less on everything. Here's an example. Last week I ramped up my bench (5x5) to 305 x 5 (week two).. Wasn't bad. This week I'm looking at ramping up to 335 x 5, and that's week three!

Almost done with week 3. Today's squats was one of the toughest days I've ever had for legs. I was pretty tempted to wrap up my knees, but held off..

Highlights of week three:

Bench: 255, 275, 295, 315, 335 x 5! Back when I tested my 5 RM, I built up to 335 x 5 (light spot on last one) w/out all those 5 rep sets beforehand.. So that's killer progress! All my assistance exercises skyrocketed once I got used to them.

Squats: 350 for 5 sets of 5 reps (static!) Most I've ever done for 25 total reps. Took a wider stance than last week and sank 2-3" below parallel. Sets 2-5 were a very slow lol.

Deadlifts: Nothing major.. Hit a bunch of 5's and worked up to 435 x 5 easy. This is still easy compared to everything else... Although all the sets beforehand wears my ass out!

Barbell Rows: 300 for 5 x 5.. Still not bad at all. Weight deloads on the deck.

* If I can make it through another major jump in weight next week, everything should be downhill from there!

Put in my order at trueprotein today... Finally. I'm getting sick of all the poor quality protein I've been handling lately. I tried my best to find something cost efficient that isn't SOLELY whey, which IMHO is only good pre/postworkout vs. what I'm after which is your garden variety MRP to take with meals and get some sustained release. I'm surprised to see their egg white protein also jumped up in price from what I remember it being. So that was out of the equation.. Only ten cents less then the micellar!

12 lbs of 60% milk isolate/ 40% whey concentrate only came to $84. I would've jumped on the cold filtration isolate, but I have zero problems with their concentrate. Hell, I think their concentrate is better quality than most isolate mixes out there as I've tried them all. So 6 servings a day (150 grams) will be good to go in conjunction with my enormous menu of chicken and a few pounds of brown rice per day. I picked the milk isolate since it's predominantly casein anyways, and I dislike the calcium casseinate. I've had a few pounds in the past and was extremely impressed at the thickness and taste. Also put in a small order for creatine monohydrate this time instead of CEE. I've been cycled off of creatine for the past month, so it'll be nice to throw this bitch into hyperdrive just in time for my last 6 weeks of this 5x5.