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DFT 5x5
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08-01-2007, 05:44 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Originally Posted by ChinPieceDave667
Thanks 0311. I'm coming up on my "off season", so to speak, so I want to build up on strength and some size before I have to do more endurance work. I might run a regular DF 5x5 with Deads and then run it again with the Cleans and High pulls, see how my body handles the substitution, and then try out the 4 day split. But I haven't made my mind up yet. The 4 day split is very appealing.
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I do something similiar and it still takes me over an hour to finish lol. Especially on my "rows and squats" day in which that's all I do with a static weight!
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08-10-2007, 03:23 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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...
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07-24-2008, 08:50 AM
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Rank: Member
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Join Date: Mar 2008
Location: Ashburn
Posts: 63
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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 THANK YOU 4 THE 5X5!
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09-30-2008, 04:20 AM
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Rank: New Member
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Join Date: Aug 2008
Location: Sweden
Posts: 6
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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.
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09-30-2008, 07:02 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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You're all very welcome. After all, I invented all this, and put it out there free of charge.
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09-30-2008, 07:07 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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You are the man Bill Starr...I mean Darkhorse!
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09-30-2008, 10:33 PM
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Rank: New Member
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Join Date: Aug 2008
Location: Sweden
Posts: 6
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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)
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09-30-2008, 10:38 PM
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Rank: New Member
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Join Date: Aug 2008
Location: Sweden
Posts: 6
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Friday workout was wrong..Shanged it.
Quote:
Originally Posted by Sweepmaster
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)
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10-01-2008, 03:51 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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you could replace bench with military...and do military 2 times a week.
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10-01-2008, 04:15 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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You might want to start a new thread....
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