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Week 2 Intensity

Wednesday:

Olympic Squats: 3x3 235
Benching: (pyramid) 1x3 235
JS Rows: (pyramid) 1x3 265
Cleans: 2x3 165
Accessory (skullcrushers and abs) 2x10

Fuckin lot of weight in this workout, I'm getting pretty anxious to deload lol. Felt like barfing after set 1 of cleans but I managed to make it through.

Sorry I fell behind a bit with my journal posting, school has been keeping me real busy cuz its gay during exam time

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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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Friday:

Olympic Squats: (reduced 15-20%) 3x3 195
Standing Military Press: 3x3 135
Deadlifts: 3x3 305
RG Pulldowns: 3x3 235
Accessory (incline curls and abs) 2x10

Nice light squats were great! Practice my military press form and managed to pop up 135 with about the same effort as putting up 115! Deads are getting heavy, definitely heaviest I've ever gone. RG pulldowns are also getting pretty heavy. Workouts are alot shorter with the 3x3 and 1x3's compared to the 5x5, but these 3 rep sets are real nut busters. Everyday is pretty much an ME day, I fuckin love it!

Sunday:

Olympic Squats: (pyramid) 1x3 255
Benching: 3x3 215
JS Rows: 3x3 215
Accessory (weighted dips and abs) 2x10

Almost done the intensity phase! Last week is coming up and its going to be pretty fucked, I'm going to be doing all the workouts within a 4 day period because of exams and shit.

GYM STORY**
I decided to go for a max set on bench and managed to just barely get 275lbs for 1 rep, fuckin heaviest I've ever benched. Then I hoped onto the hammer strength bench machine and loaded 320lbs worth of plates on it and pumped out 3 reps :P (I was in a benching mood). Then on my way out some dipshit from class yells to me while in the middle of his set on the hammer strength shoulder press (why he was talking during a set beats the fuck out of me). So somehow (this always happens when I do a max set of anything) we come to a point in the conversation where he's asking how much I can do on the machine 'cuz he just nailed twin 45's (ie 100lbs TOTAL...50 each hand). So I told him I didn't know I hadn't done it in a while, even though I know I could nail 2 45's a side easy. So he says, I bet I can do more than you, you don't have much shoulder...So the fuckin gloves are off now, muffinman pops another 45 each side and manages to pull off 2 WHOLE REPS. So he says, "your turn buddy, goodluck with that" so I say "ok asshole lets play hardball, 50 bucks says I beat you" (). He agrees and I pop another 45 on each side, total of 280lbs, 140 each hand...and I am now the focal point of the gym because only like 3 ppl have ever pulled off the triple threat lol. So I managed to pull off 2 reps! I know its hammer strength but 280 is alot of fuckin weight lol, I could've set myself up for failure/embarassment pretty easily AND the fuckin guy wants me to train him so he can be big and strong too!

MORAL OF THE STORY: I won 50 bucks and drinks were on Captain Hammer Strength for the first hour!

That's a great story. Just brightened up my day. It's funny, at the time you don't even think that it's going to be a good gym story but at the end, when you are victorious, you just realized, I have a great gym story....

keep it up man. You starting to inspire me.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

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 Dave

Sometimes its hard for even me to believe the crazy shit that I get myself into!

Monday:

Olympic Squats: 3x3 245
Benching: (pyramid) 1x3 245
JS Rows: (pyramid) 1x3 275
Cleans: 2x3 170
Accessory (skullcrushers and abs) 2x10

This was pretty much it for progression on this workout, anymore weight and I wouldn't be able to make the sets. Pretty friggin heavy though, I'm pleased with the numbers I squeezed out.

Tuesday:

Olympic Squats: (reduced 15-20%) 3x3 205
Standing Military Press: 3x3 145
Deadlifts: 3x3 315
RG Pulldowns: 3x3 245
Accessory (incline curls and abs) 2x10

I think its kinda funny how today is the "Light Squat" day, considering I started doing 195 for 1x5 Again good results, definitely hit close to my max progression. Deads still have tons of potential though, I see myself being able to pop up 405x1 by the spring!

Wednesday:

Olympic Squats: 1x3 (pyramid) 265
Benching: 3x3 225
JS Rows: 3x3 225
Accessory (weighted dips and abs) 2x10

Squats definitely hit my max, made 2 reps and the third rep turned into a good morning on the way up. Fatigue from my lower back due to deads was to blame for that one. Bench felt fuckin great though!

Well, I've been on the DF 5x5 program for around 6 weeks (shorter than expected) and here is a brief summary of my progression:

During the 5x5:
Over a 3 week period I added 10-25lbs on EVERY lift from start to finish

Skipped the 4th week and the deload due to time

During the Intensity Phase:
Over another 3 weeks I added 20lbs to every lift from start to finish

Definitely reached my maxes for almost every lift by the end of the intensity phase

Overall:
From start to finish the plates went up by 45-70lbs.

My 5x5 and 1x5 weights started fairly heavy (for me) with a short volume phase (maxing at week 3) and a rediculous progression on the intensity phase (10lb increase per workout!)

Most dramatic changes being my Pyramids for Bench, Pyramids for Squats and my Deadlift (+60, 70, and 65 respectively).

Keeping in mind that I hit my maxes at the times when I planned to hit them means that I did a fairly decent job of planning my progression. Meaning this was a huge success!

Next Step:
I'm going to deload now, and when school resumes in the new year I will be moving onto DFHT with most likely 1-2 4 week loading phases with 1 week deloads. With DFHT I plan to address my weaknesses and pack on some more pounds! After that I'm going to either pound the fuck out of myself with DF again or do another Loading of DFHT(depending on progression and results) (following that with DF 5x5)...I've had good results with DFHT and DF.....it ain't broken so why fix it!

E-fucking-actly... Seems to STILL allude some people.. Like my new sig basically says, "UNcomplicated lifting for guaranteed results". If I was going back to focusing on mass, I'd most definately run the 5x5 again.. Just with a ton more weight than last time..

I was also thinking about putting more focus on certain muscles on certain days.. Stealing Kelley Baggett's ideas. Something like:

Day 1: UPPER (Chest/Back focused)
Day 2: LOWER (Quad focused)

Day 4: UPPER (Shoulder/Arm focused)
Day 5: LOWER (Ham/Glute focused)

Supersets, high/low rep ranges, contrasting tempo's, Oh My..

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