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If you have not had any experience with 5x5 start with the basic program as that will get you used to the program while giving you some real good gains. After running through the program you can then go to a variation like Kane for even more growth. If you start with too advanced a program too soon and too heavy you could stall out and get discouraged. Personally, I would start with the basics. Either way enjoy and good luck.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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So with this 5x5 workout you only workout 3 days a week?

quick question. never heard of JS rows. how do you do it?

thanks for the names, they helped out with searching for more answers.. did you ever think/ hear of doing HST and 5x5.. which almost seems to go along with what your doing


http://www.hypertrophy-specific.com/...t=ST;f=16;t=41

Yeah, I have. The best way that I see it fit is to do a layout like this:

-Find 15, 10, and 5 rep maxes. For 5 RM's, use only 5x5 exercises.
-SD (1 week)
-HST 15's block (2 weeks)
-HST 10's block (2 weeks)
-5x5 loading (4 weeks)
-5x5 deload (1 week)
-5x5 intensity (2 weeks)
-Deload (3x3)

This way is much better. There may be some zig zagging in weight from your transition from the 10's RM day to your 5x5 loading. That's ok since the volume gets kicked up a few notches.

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I can be found at
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With HST, for your 5 RM week, week 1 should be 3 x 5, week 2 maybe 2 x 5, then a drop set of 10 since your closer to your 5 RM that week!

good stuff.. I was thinking of doing somekinda HST 5x5 DFHT scheme after doing some more research on how they could intertwine smoothly... your post is helping.. most likely going to come up with something late August and execute in September .. work is hell now,(that's where I am now), going to stick with Max ot (something I know) for now

I've been thinking about it and it does sound pretty good. The best way I can think of this working is to, like I said, do HST first because success with HST is contingent upon effectively deconditioning your muscles. If you did it after your 5x5, you might lose some of your strength/mass gains going to a SD. *You also risk needing alot longer of an SD than a week because of how hard and heavy 5x5 is. Off the top of my head, I'd probably need around 10-14 days :( . The HST board might be helpful, but I'm sure you'll get quite an influx of opinions on everything NOT HST. ;) Post your question in the general training section to avoid alot of this. I think you could definately drop the Max-OT now.

week 1- Find your 15, 10, 5 RM-5 RM is only 5x5 exercises.
week 2- SD (light if any cardio)
week 3,4- 15 Rep HST
week 5,6- 10 Rep HST
week 7- 5 x 5 (volume, deload, intensity, deload)

-Option to either DFHT or any other program. If you want another HST cycle, then after your final deload week, just reset cycle above.

-IMO, to do this full cycle accompanied with HST, I would imagine you should only do predominately compound exercises during your HST. This way your body won't break down when you turn to the 5x5.

HST-(My opinion) Got this from the HST board...
-For bench I would use a slight incline.
-Shoulder presses I would do them standing. IMO the best, and it'll get you ready for 5x5 standing presses.
-Try doing squats first, then bench, military, deadlifts, chinups, then end with barbell curls.
-You might want to add skullcrushers, I would. But then again, bench and military press works it really good anyway. I still would.

Oh yeah, I have a kickass spreadsheet I'll pm anyone who wants it. It's very important IMO to log in EVERYTHING so you can guage the weight increases. All you'll need is microsoft excel.

cool, I was thinking the same thing that's why I put down HST then 5x5 and DFHT... (glad to see that Im learning something)


I like this.. I should start next week. Ok I'm hooked.

I think I found the same one... it has alot of good info.. could you pm it to me so I can see if it's the same?
thanks for your insight.. I do appreciate it..
OK i'll stop stealing your post. ;)

Yeah, I'll pm it. This thread isn't mine anyway. I really hope alot of others try this so we can step back and see if it's as good as I know it is.

The spreadsheet I have took me 2 hours to complete! So unless you hacked my computer, it's different, and mine's waay better! I think I know what spreadsheet you found...over at meso? Yeah, I based mine off of that, except I went DEEP... I detailed every aspect of volume phase, deloading 2x's, as well as the intensity phase AND DFHT both load and deload. My only suggestion with my spreadsheet is if you decide to go through with DFHT, use the template above and put in what you like. My spreadsheet has exactly what I want. You might be different.