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First of all I'd like to thank the big man once again for helping me out with the specifics of the routine.

I was really psyched about this program and the first week did not disappoint. Here are the results:

Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135
2./// JS Rows: 5 x 5 135
3./// Decline DB Press: 3 x 8-12 45
4./// Face Pulls: 2 x 10 60
5./// Upright Rows: 2 x 10 95
6./// One-Handed Pushdowns: 3 x 12 40
7./// Incline Curls: 3 x 10 30
8./// Hammer Curls: 1 x 15-25 20

Workout Two: ME DAY
1./// A2G Squats: 5 RM 215
2./// Goodmornings: 3 x 5 95
3./// Pullthroughs: 3 x 12 105
4./// Hamstring Curls: 2 x 10 90
5./// Leg Extensions: 2 x 10 160
6./// Weighted Abs/ Obliques A: 5 x 10 100
7./// Calves

Workout Three: ME DAY
1./// Flat Bench: 5 RM 205
2./// Floor Press: 5 RM 225
3./// Standing Military Press: 3 x 5 95
4./// Weighted Dips (Machine): 2 x 10 170
5./// Lat Pulldowns (Wide): 2 x 10 155
6./// Lat Pulldowns (Medium): 2 x 10 165
7./// Skullcrushers: 3 x 10 135
8./// Barbell Curls: 3 x 10 110

Workout Four: RE DAY
1./// A2G Back Squats 4x10 115
2./// Platform Deadlifts: 5 RM 255
3./// DB Swings: 3 x 12 40
4./// Hamstring Curls: 1 x 8-10 70
5./// Leg Extensions: 1 x 20 30
6./// Weighted Hyperextensions: 2 x 10 BW
7./// Weighted Abs/ Obliques B: 5 x 10 60
8./// Calves

It was one hell of sore week. RE days focus on reps and ME days focus on brute strength and ignorance (which I love).

This is my trial loading week, just so I can get used to the volume and exercises etc. Some of these numbers are a bit low just because some of these exercises are new to me. I went balls out for the most part, so these numbers are pretty much the most weight I can handle for the workouts. I would like some of these numbers to be alot higher but because of the high volume and longer recovery, these weights feel heavy to me.

My plan for now is to deload for this week and then do 2-3 weeks loading and then 1 week deloading. Since this program has such a high volume I have added Glutamine to my stack for recovery.

My stack consists of:
BCAAs
Protein (Pro-Lab Advanced Whey)
Malto/Dextrose
Creatine Mono

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"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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best of luck buddy....how did HST go for you in terms of both size and strength gains....so far its going good for both strength + mass for me...what bout you...??

best of luck again

Anuj

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Thanks Anuj. HST worked out very well for me in terms of strength and mass. I broke quite a few PRs while doing HST (strength wise) and I gained 2" on legs, 3/4" on arms, 1 1/2" on chest....to me that's good results. It was a good program to do before DFHT. My HST was cut short by one week also (because of timing) so results could've been even better!

Workout One: RE DAY
1./// Incline Barbell: 4 x 10 135 145
2./// JS Rows: 5 x 5 135 155
3./// Decline DB Press: 3 x 8-12 45 50
4./// Face Pulls: 2 x 10 60 65
5./// Upright Rows: 2 x 10 95 105
6./// One-Handed Pushdowns: 3 x 12 40 45
7./// Incline Curls: 3 x 10 30 35
8./// Hammer Curls: 1 x 15-25 20 20

Workout Two: ME DAY
1./// A2G Squats: 5 RM 215 220
2./// Goodmornings: 3 x 5 95 105
3./// Pullthroughs: 3 x 12 105 110
4./// Hamstring Curls: 2 x 10 90 90
5./// Leg Extensions: 2 x 10 160 160
6./// Weighted Abs/ Obliques A: 5 x 10
7./// Calves

Workout Three: ME DAY
1./// Flat Bench: 5 RM 205 225
2./// Floor Press: 5 RM 225 235
3./// Standing Military Press: 3 x 5 95 95
4./// Weighted Dips (Machine): 2 x 10 170 175
5./// Lat Pulldowns (Wide): 2 x 10 155 160
6./// Lat Pulldowns (Medium): 2 x 10 165 170
7./// Skullcrushers: 3 x 10 135 140
8./// Barbell Curls: 3 x 10 110 115

Workout Four: RE DAY
1./// A2G Back Squats 4x10 115 120
2./// Platform Deadlifts: 5 RM 255 260
3./// DB Swings: 3 x 12 40 45
4./// Hamstring Curls: 1 x 8-10 70 75
5./// Leg Extensions: 1 x 20 30 35
6./// Weighted Hyperextensions: 2 x 10 BW BW
7./// Weighted Abs/ Obliques B: 5 x 10
8./// Calves


Sorry everyone, I've been neglecting my journal lately. Anywho, these are the numbers I have so far. Here's the breakdown:

1 Week Loading (First Number)
1 Week Deload (Italicized exercises only w/ ~85-90% of weight used during loading)
2-3 Week Loading (Currently Half-way through week 2) (Week 1 is Bolded Numbers)

I'm shooting for 3 weeks of loading and so far its looking like I can pull it off.
I'm progressing on every exercise by a minimum of 5lbs and I think I have enough in me to get 5lbs every workout....for a total of 15lbs min increase on all exercises, which IMO is pretty damn good when you're starting at ~90% of your max.

I'm working VERY close to my maxes right now, and I've kicked the crap out of some of my past maxes (ie Flat Bench BOOYAHRAKASHA!!).

I'm seeing some improvements in the mirror too which is always fuckin great! The diet I have now is definitely doing the job right, it only took me like 6 months to perfect . I've got a pair of monster veins popping out of my bi's but recently a vein of comparable girth has made an appearance on the front of each shoulder...which makes me look even bigger! Before a workout they're poppin out...but after a workout they're bigger than some people's arms lol

The other thing I love about this program so far is that it gives me an incredible pump. I swear I gain at least 2 inches on my arms and like 6 inches on my chest.....its fuckin unreal....but thats the price you pay for this lifestyle I suppose

Nice job! Some of those supplemental exercises you don't NEED to improve on every week. A rough idea would be the first three exercises on UPPER, first 2 LOWER...Of course try to increase everything as situation dictates IMO.

Feel free to gun for a 1-3 RM, or even back off and do a 5 x 5. If I was doing the program, I'd start off with a 5x5 for the first week, then shoot for a 1-5 RM as the loading progresses. If you feel like shit when you walk into the gym, just back off and do a 5x5 or something. As is the case with powerlifting, it's what you can do ON THAT DAY.

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Nicely done. keep it up.

best of luck

Sentinel

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


Since I've been too busy to organize my journal properly, here is the whole shabang....All 3 weeks of my loading phase.

I'm very impressed with this routine, it packs on strength. Some of these numbers are roughly the same as when I did Needsize's 5x5, but other numbers (ie. bench) have gone through the fuckin roof! I've put on a bit of size, but not much...and considering its been only a month I'm happy. As I recover during the deload and next couple weeks I'm sure I will see more growth as well.

The volume and progression caught up to me after the second workout in the 3rd week, and this deload is like a gift from the gods!

Now, onto my future plans....

I've completed a 1 week loading phase, 1 week deload, 3 weeks loading, and now I'm deloading for a week.

I'm going back to school in 2 weeks so I'll have quite a bit of time away from the gym (probably 2 weeks maybe 3). When I go back I've got 2 friends who are serious about lifting and want me to train them....So I'm going to help them with thier diets and run through SF 5x5 (because its a good program and I want to try it jsut to say I've done it lol). So here's the timeline:

-Deload 1 week
-2-3 weeks out of the gym completely
-SF 5x5 3-4 weeks
-Possibly another run at DFHT or Powerlifting (As always, other suggestions are welcome and appreciated )

All in all I give DFHT a huge thumbs up!

During your deload, EAT! You'll fully supercompensate throughout the week and get your sanity back. Most people, including myself, only grow during/after the deloading.

Then the volume and weight selection was perfect. Deloading is the best thing since sliced bread. You're still lifting heavy, but the volume is so dramatically reduced that you're in and out in 30 minutes tops.

SF 5x5 is a very good program. It's also a perfect program to be complimented by DFHT when you're done. If it ain't broke, then don't fix it. My suggestion after your SF 5x5 is to run DFHT again, but this time change everything up. I personally like doing 3 loading weeks with "program A", then have "program B" standing by after my deload. It prevents boredom and prevents your body from adapting, essentially having a loss of stimulus. An example is RE Upper day. If you've done 4 x 10 (incline barbell) and 3 x 10-12 (decline DB) switch it up...Now you're doing 4 x 10 declines, and 3 x 10-12 incline DB. But, it also depends on how I feel for THAT DAY. What I mean is that you don't always have to go for a 5 RM all three weeks for bench (as an example). Do a 3 RM one week, 5x5 next, then gun for a 5 RM or something.

Lookin' good chief!

I always felt like smashing my 5RM to pieces though lol


Much Appreciated Big Guy. I think SF and then DFHT (with the A and B workouts) is the route I will take.