Hey, I improved the old D.F. spreadsheet from before. This new one still automatically factors in 20% less squats for your second workout. The difference is an extra intensity week (like what I'm currently doing) as well as an extra week at the bottom for some specialty work after the dual factor training. I chose some high rep work to help heal those joints for another heavy 5'er all over again. I guess you could say it's just like the second week of HST's 15 rep block...By second week I mean still heavy. Change what you like. For the DFHT deload week, I added o/u pullups...That just stands for overhand for 2 sets, underhand for 2 sets.
http://www.savefile.com/files/4181730
Dual Factor Spreadsheet Revised
Threaded Mode