I've been doing DF 5x5 for about a week now. I won't post the specifics of my workouts because they were all shit lol. My strength and fitness level are below normal, but next week they should be back up.
I don't want to injure myself so I'm not going to get too carried away with my progression...yet. I'm going to plan next week (maybe one more after that) with about 5-10lbs added to last weeks numbers (which are very low for me). Once my muscle memory kicks in (it always does) then I'll start to really push the envelope.
For those interested (no laughter please, because soon I'll be the one laughing
)
Monday:
Heavy Olympic Squats: 5x5 175
Benching: 1x5 (pyramid) 185
JS Rows: 1x5 (pyramid) 165
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10
Wednesday:
Light Olympic Squats: 5x5 (reduced 15-20%) 135
Standing Military Press: 5x5 95
Deadlifts: 5x5 250
RG Pulldowns: 5x5 170
Accessory (Barbell Curls) 2x10
Friday:
Retardedly Heavy Wide Stance Squats: 1x5 (pyramid) 255
Benching: 5x5 165
JS Rows: 5x5 135
Accessory (Tricep Pushdowns) 2x10 115
Abs 5x10
Threaded Mode