Bodybuilding.net - Bodybuilding Forum

Bodybuilding.net - Bodybuilding Forum (https://www.bodybuilding.net/)
-   Training (https://www.bodybuilding.net/training/)
-   -   DFT 5x5 (https://www.bodybuilding.net/training/dft-5x5-854.html)

Pitysister 08-10-2007 03:23 PM

just started this today...been doing 3x8's with way too many exercises for quite awhile, and not seeing any gains. but i also wasn't following a good diet/supp regimen.

so i got the diet/supps down now after doing more research...and simple sounds good...so i figured i'd try this out. i'm just a little shit at 5'7" and around 145 pounds....and before i never did squats or deads...cuz i didn't much care about legs.....but i will do them now.

this site is a wealth of information...thanks guys...

Hilton 07-24-2008 08:50 AM

i just want to thank you darkhorse so much. i read this and followed this for about 4 months and added 50ibs to my max bench! thank you so much I am now maxing 200 and 130 body weight for football my coaches r all impressed and i think this is the only reason im on the team cuz im not very fast at all:biglaugh: THANK YOU 4 THE 5X5!

Sweepmaster 09-30-2008 04:20 AM

Did my first 5X5 workout yesterday. Im going to do 5X5 for 4 weeks then switch to lighter workout for 3 weeks then back to 5X5 for 4 weeks again.
stacking Mass Fx, Retain and Hyperdrol x2 from Anabolic Extrem. I hope it will give some results.

Darkhorse 09-30-2008 07:02 PM

You're all very welcome. After all, I invented all this, and put it out there free of charge. :)

Ross86 09-30-2008 07:07 PM

You are the man Bill Starr...I mean Darkhorse! :D

Sweepmaster 09-30-2008 10:33 PM

Darkhorse, what do you think about this??
I have a sliped disk in the neck and cant do bench press. I have the opportunity to train at work for 30 min in the afternoon. So I moved some of the light exercises to tuesday and thursday. The 5X5 workout still takes me about 50 min to do.

Monday:
Olympic Squats 5x5 (same weight)
Barbell Rows 5x5 (same weight)
Standing Biceps barbell 5x5 (grip or regular)(same weight)

Tuesday:
Accessory (low volume triceps and abs), afternoon.
Krav Maga (martial arts training), evening

Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)

Thursday :
Accessory (biceps and abs), afternoon.
Krav Maga (martial arts training), evening

Friday:
Olympic Squats 5x5 (working up each set)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Standing Biceps barbell 5x5 (same weight)

Sweepmaster 09-30-2008 10:38 PM

Friday workout was wrong..Shanged it.
Quote:

Originally Posted by Sweepmaster (Post 67660)
Darkhorse, what do you think about this??

I have a sliped disk in the neck and cant do bench press. I have the opportunity to train at work for 30 min in the afternoon. So I moved some of the light exercises to tuesday and thursday. The 5X5 workout still takes me about 50 min to do.

Monday:
Olympic Squats 5x5 (same weight)
Barbell Rows 5x5 (same weight)
Standing Biceps barbell 5x5 (grip or regular)(same weight)

Tuesday:
Accessory (low volume triceps and abs), afternoon.
Krav Maga (martial arts training), evening

Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)

Thursday :
Accessory (biceps and abs), afternoon.
Krav Maga (martial arts training), evening

Friday:
Olympic Squats 5x5 (working up each set)
T-bar Rows 5x5 (same weight)
Standing Biceps barbell 5x5 (same weight)


Pitysister 10-01-2008 03:51 AM

you could replace bench with military...and do military 2 times a week.

Ross86 10-01-2008 04:15 AM

You might want to start a new thread....

Sweepmaster 10-08-2008 10:01 PM

Im om my second week of 5x5. Feels good. Getting stronger..I think Im going to add a day during the weekend.


All times are GMT -8. The time now is 03:29 AM.

Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2021, vBulletin Solutions Inc.