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This is an excellent routine. The numbers starting off may seem a little low at first but you should progress fairly rapidly. Glutamine should definitely help with your recovery and good luck on the program. Let me know how you like it.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Thanks! I love the program. I've done it once before (not as well as I wanted to, school got in the way) and saw great strength results and even some mass. I really like the idea of following the Dual Factor 5x5 with Dual Factor Hypertrophy Training.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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[QUOTE=Kane;21812]Workout One: RE DAY
1./// Incline Barbell: 4 x 10 145 155 160
2./// JS Rows: 5 x 5 155 165 170
3./// Decline DB Press: 3 x 8-12 50 55 65
4./// Face Pulls: 2 x 10 65 70 80
5./// Upright Rows: 2 x 10 105 115 115
6./// One-Handed Pushdowns: 3 x 12 45 50 50
7./// Incline Curls: 3 x 10 35 40 40
8./// Hammer Curls: 1 x 15-25 20 25 25

Workout Two: ME DAY
1./// A2G Squats: 5 RM 220 225 235
2./// Goodmornings: 3 x 5 105 115 120
3./// Pullthroughs: 3 x 12 110 115 130
4./// Hamstring Curls: 2 x 10 90 95 105
5./// Leg Extensions: 2 x 10 160 170 180
6./// Weighted Abs/ Obliques A: 5 x 10
7./// Calves

Workout Three: ME DAY
1./// Flat Bench: 5 RM 225 235 245
2./// Floor Press: 5 RM 235 240 265
3./// Standing Military Press: 3 x 5 95 100 105
4./// Weighted Dips (Machine): 2 x 10 175 180 185
5./// Lat Pulldowns (Wide): 2 x 10 160 165 165
6./// Lat Pulldowns (Medium): 2 x 10 170 175 175
7./// Skullcrushers: 3 x 10 140 145 150
8./// Barbell Curls: 3 x 10 115 120 120

Workout Four: RE DAY
1./// A2G Back Squats 4x10 120 125 135
2./// Platform Deadlifts: 5 RM 260 275 285
3./// DB Swings: 3 x 12 45 50 55
4./// Hamstring Curls: 1 x 8-10 75 80 85
5./// Leg Extensions: 1 x 20 35 40 45
6./// Weighted Hyperextensions: 2 x 10 BW BW BW
7./// Weighted Abs/ Obliques B: 5 x 10
8./// Calves


When you say workout 1,2,3,4 do you mean day 1,2,...?
What RE and ME stand for? And what DFHT stand for? Thanks

Workout 1,2,3,4 means day 1,2,3,4. RE is Rep Effort, ME is Max Effort. DFHT is Dual Factor Hypertrophy Training.

I couldnt complete week 4 of the program because I was overly busy with school. I'm about to graduate from University and there is alot of paperwork and just end of the year shit in general.

I went to the gym as much as I could (3 times) but just did a half assed workout with what I could fit into my time schedule.

However I did make it to the gym today because I made a bet about a month ago. I bet a friend that I could squat 315lbs for 2 reps (Powerlifting stance) (Current max was 265x1 when bet was made) before he could run 15K (current max was 5K). So today was the deadline and when I hit 265 during the warmup, it felt extremely heavy and I had doubts of hitting my goal...But I managed to hit 315 for 5 reps! and then another set of 3 after that. Fucking great PR! My friend also finished the race so we both win the bet (I think I win more because I did 4 times the betted amount of squats haha) and we both have to buy eachother a case of beer.

Which has inspired me...By this september I'm gunning for a 405 squat and a 405 deadlift (bench is a lost cause so fuck it )

I skipped my deloading phase (isn't necessary, I can plow through to the peaking phase)

Week 1

Monday:

Olympic Squats: 3x3 135
Benching: (pyramid) 1x3 185
JS Rows: (pyramid) 1x3 165
Accessory (Overhead Tri Extensions) 2x10

As you can see these numbers are quite pathetic compared to my previous numbers. I don't know what happened but I got hit with a huge headache as soon as I stepped out of the locker room. I was absolutely drained, I had nothing in the tank. Nonetheless I decided to put in some effort, especially on bench since it is my weakest link in the chain.

Wednesday:

Olympic Squats: (reduced 15-20%) 3x3 185
Standing Military Press: 3x3 115
Deadlifts: 3x3 315
RG Pulldowns: 3x3 220
Accessory (Barbell Curls) 2x10


Today was a good day. I carried over the Standing OHP because I missed it last week and I really have to watch them or its game over for my lower back. I had 295 planned for deadlifts but I managed to pull off 315 without a problem. Pulldowns were tough, but manageable. Missed Abs today since I was pressed for time. I hit a little snag in my diet the last couple days and ran into a deficit, but now I'm back to where I should be.

Nice to see your numbers going up bro. How you holding up after the injury???

^^ Pretty solid so far. No aggrevation or anything from the shoulder. Its feeling pretty strong. *Knock on wood*

*knock on wood*