Posted at February 26, 2019, 8:54 pm:
Welcome!
Hello everyone and welcome to my training journal. I will be starting the Dual Factor 5x5 from Madcow and Bill Starr. I have never done such a well thought out routine such as this one before so this should be interesting. Prior to meeting Madcow I was under the impression that your diet was the key to your strength and size success - well I was wrong.
Short Bio: My name is Chris, and I'm turning 20 in February of 06. I'm a sophomore in college and has been lifting seriously for 1.5 years. I had shoulder surgery 3 years ago and ever since my right shoulder has always been slightly weaker than my left, which isn't saying much since both of my shoulders are genetically weak - dislocated shoulders runs in the family. I first started out with a high volume routine training with a friend of mine when I didn't know much about lifting, and in which case I gained 15 pounds in 1 month, last November. After that I figured it was time to do research on training for bodybuilding (big mistake). I thought that doing advanced routines would advance my gains, thus I did Max-OT, HST, UD-2 (when dieting), etc. Well since then I haven't seemed to have progressed at all. Yeah I know it was mostly newbie gains but 15 pounds in a month had to have been something more, so I'm supersetting 5x5 with DFHT. You could have the best diet in the world (mine was perfect) but without the correct training stimulus that doesn't matter nearly as much. That's where 5x5 comes in.
Stats:
Height: 5'9
Weight: 190 @ 16%
Current 5RM's:
Squat: 245 lb (shooting for 275)
Bench: 205 lb (shooting for 225)
Row: 185 lb (shooting for 205)
DL: 295 lb (shooting for 315)
OHP: 115 lb (shooting for 125)
Goals: My goal really has always been to just be very muscular and big; hence bodybuilding. However, after noticing that I haven't been able to increase my core lifts much in the past couple months I think it's time to push a size-only routine aside and go with something more mixed such as 5x5, which seem to give most people size and lots of strength increases. I would say my goal is to put on another 5 pounds within the next 4 weeks, since I will still be bulking then. Upon the start of the deload/intensity phase for the remaining 4 weeks, I will be starting to diet for summer, looking for 8% BF.
I would really appreciate comments and advice on my program and training as I progress through it. Thank you for stopping by! Let the training commence ...
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Week 1 -- Workout A (Loading)
*excluding warm-ups
Squats:
185 x...
Week 1 -- Workout B (Loading)
Light Squats:
150 x 5
150 x 5
150 ...
*Subscribed*
I finish my 5x5 cycle (same program) this friday.
Thanks.
Looking good, man.
I am no expert at this but have been reading up on it alot and have ha...
Well I haven't seen gains in many months in strengh or size so I figur...
Week 1 -- Workout C (Loading)
Heavy Squats:
165 x 5
175 x 5
185 ...
It's not "newbie gains" that your milking.
5x5 is great.
I'm not really sure how I would go about switching it now.
Exactly, or try 15 lb increments if you want.
Can anyone show me a link or a post that I can read that will give me ...
Sounds like an awesome job.
Like Calvus said, Madcow's stuff is probably the only good stuff you'd...
This is the only one I know of but I'll keep looking around:
http:/...
Alpha, if it was let's say 10% of your top target weight for the 1x5 d...
this is the site u want i think.
Well other than being able to hit higher top sets in those record week...
I'm going to look more into switching over to SF, but for right now I'...
Oh and btw, I've never felt DOMS in my lats like I have recently after...
Sounds like a fun routine there mate!!
I'm also into 5x5 but never ...
I gained a lot of strength on this program.
That sounds like a good idea.
Thanks for the help
I was just talkng about still using the DF, but instead of switching t...
That's a good system.
I guess the reason why 5x5 is only 4 weeks of loading is because after...
Week 2 -- Workout 2 (Loading)
Squats:
170 x 5
170 x 5
170 x 5
1...
Week 2 -- Workout 3 (Loading)
Squats:
145 x 5
165 x 5
185 x 5
2...
Great work.
Extra thanks a lot for your comments.
I certainly would recommend that.
Thanks for all the help Extra.
Just don't over do it.
I think the 2 day intensity period is good, especially since you are g...
Does anyone know the reason why they drop it down to 3 reps? I always...
Here's my interpretation of it.
Okay I see.
Week 3 -- Workout 1 (Loading)
Squats:
215 x 5
215 x 5
215 x 5
2...
GREAT progress on your lifts.
Thanks madden! I'm lovin' it!
Great on the PR's.
Thanks Calvus.
What kind of program does everybody usually do following 5x5? Do you ...
I think most people usually run it 2-3 times because they get good res...
210 x 5??? Nice job! You may get even more than I expected.
The 5x5 program sucks! Get a gazelle freestyle! Yea baby! You can do i...
Lmao.
Week 3 -- Workout 2 (Loading)
Squats:
175 x 5
175 x 5
175 x 5
1...
Hell goddam no.
Yeah, just keep chipping away at it and be careful now that your getti...
I just think I would be better suited if I hit my shoulders lighter wi...
Then dont push near max yet.
Good idea.
I dont see a problem with doing one set after every session.
Thanks, I know I'm not going to get rid of them.
I don't know anyone how can add more than 5 lb/week on MP during 5x5.
Week 3 -- Workout 3 (Loading)
Squats:
135 x 5
165 x 5
195 x 5
2...
Also, one more thing, I'm starting to feel really weak in the knees, l...
I had this same problem while I was running 5x5, so any suggestions wo...
I always used to have sore knees as well, then I started squatting as ...
Could be a lot of things.
That could be right.
Im sure your form is pristine but Ill mention it anyway because it has...
Interesting technique.
I doesn't sound too bad on the knees right now.
Thanks a lot for all your advice Madcow.
Congrats on the progress! I just read your entire journal and you are...
Week 4 -- Workout 1 (Loading)
Squats:
225 x 5
225 x 5
225 x 5
2...
Any comments on what I should do?
Yeah man, it seems like you should definetly go over to the SF.
I definately agree.
Keep loading until you have one of those weeks.
I don't think there's anything special about my genetics.
So do you just think I should extend the loading phase of this routine...
That's a good point.
I just don't know too many guys who can push their bench up that fast.
Well I don't know .
Sounds like a good plan.
Thanks.
I'm curious if anyone here has done rotator cuff exercises to counter ...
Good job on those PRs man.
Here's a great link for some RC exercises.
Week 4 -- Workout 2 (Loading)
Squats:
185 x 5
185 x 5
185 x 5
1...
Wednesday always felt like a heavy day on the 5x5 also.
Thanks for the tips, but I have no pain.
I'm looking at your gains and getting more and more excited man, keep ...
Thanks Churchill.
Week 4 -- Workout 3 (Loading)
Squats:
155 x 5
185 x 5
215 x 5
2...
Well i must say Khryz.
Thanks TKD.
I take a rather wide squat stance, a little more than shoulder width.
You are doing a great job.
Haha hey nobody said anything about a race! I'm taking no prisoners t...
You mention that you've done "2 of these program cycles".
STEROIDS!!!!
Just kidding.
But i thought he was only in his 4th week?
This this is what I'll be following (Bill Star's intermediate routine)...
He's just planning way ahead
Ahh, i see
I should take as long as it needs to.
Thanks ExtraUltra, very helpful indeed
So I doesn't really matter ...
I'm Wednesday's I'm usually in the gym for about 2 hours, especially n...
We're hijacking Chris's thread .
I know right! Haha.
I'm sure it will be
One of the quickest jumps in weight I have seen Khryz.
What is a pendlay row?
And more importantly how do you perform them?
They're Pendlay Rows.
Thats kind of what I've been doning.
Pendlay Rows are just basically putting the weight down on the floor a...
Additionally, the spine should be arching a little throughout the conc...
Yeah I think that's a given, it's hard to stay 100% completely still w...
Ahhhh, that explains the big jumps in your bench press.
We'll see! I'm going for 225 for 5 tonight.
Ok,
This program looks promising.
Light set of 225 for 20? Why 20 reps?
Anyway, since I'm only start...
I've been doing this type of training since August and my arms have st...
Lol.
good attitude.
Week 5 -- Workout 1 (Loading)
Squats:
235 x 5
235 x 5
235 x 5
2...
Well done khryz.
Yeah okay! I plan to just be in the same league as you in maybe 2 yea...
LOL.
Hahaha aww why not .
I know but they look good
Some funny Chuck Norris facts for everyone!
Chuck Norris' tears cur...
Some more!
Chuck Norris once roundhouse kicked someone so hard that...
hehehe, I saw that.
Nice PRs Khrys!
That was very funny.
Thanks Viking!
Also, not sure if I addressed this already but I'm h...
Chuck Norris would never reduce weights.
3x3 is supposed to pick up where 5x5 left off.
Agree with EU on this one.
Roger that, Alpha Zulu.
I don't think you really understood my question.
I understood your question and you're right, the 2x/week drops the pyr...
Oh ok.
Try adding 10lb to bench and 15 lb to squat per week until you stall.
Well, because I'm going away for spring break in 6 weeks so I can affo...
That sounds good.
I guess I've just been more concerned with making PR's on the 1x5 days...
no problem.
Lol.
Squats:
165 x 5
195 x 5
225 x 5
255 x 5
285 x 2
285 x 5 PR!
B...
Man, I just want to lay in bed all day but no I have to be here at wor...
HahaTuff luck kid LOL
You are starting to make me wish I started th...
Well there's no need for the advanced version if it's not for you.
I decided I'm going to go into a deload next week.
Distance Cardio
- Jogging around the campus side-walks; approx 2 mi...
You should post how your diet is going to change/what it will look lik...
This is the sample diet that I am going to be trying very hard to foll...
Sounds good.
Well I'm expecting my gains won't be as good as before now that I'm st...
Week 6 -- Workout 1 (Deload)
Squats:
255 x 3
255 x 3
255 x 3
...
Consider yourself already there !!
Thanks TKD! Lol.
Haha isn't doing cardio just wonderful??-------NOT, I hate it
Yeah cardio SUCKS .
Just wondered how you do your deads.
Wait, so you do a rep of a deadlift, set the bar down, then stand up w...
I know I don't have to do them like that but I find it does wonders fo...
Week 7 - Workout 1 (Intensity)
Squats:
275 x 3
275 x 3
275 x 3
...
nice work, khryz.
Thanks Extra.
Goals look more than atainable.
Week 7 -- Workout 2 (Intensity)
Squats:
205 x 3
205 x 3
205 x 3
...
One question, since technically you're not supposed to go all-out and ...
Just eat your wheaties.
Oh come on Calvus - you know darn well you can't drink milk when you'r...
Save the diet for after 5x5.
I wish I could but spring break Florida is only 5 weeks away.
It's cool.
I know where your coming from khryz.
LOL nice formula.
I put a pretty detailed run down on wsb on my thread.
Nice Job on the Deads!! What piece of crap football players do you go...
Hahha.
No I think they're division 1.
Week 8 -- Workout 1 (Intensity)
Squats:
275 x 3
275 x 3
275 x 3
...
Man, I did low-carb once and it sucks.
Yeah I know, I did it completely by accident.
Uggh.
I know, I know .
yep.
*Yesterday*
AM Cardio
Sprinting - indoor basketball court roughl...
Week 8 -- Workout 2 (Intensity)
Squats:
215 x 3
215 x 3
215 x 3
...
Nice workout.
Lol I guess it helps that I'm slowly losing weight too.
That would be sweet.
PS morning cardio sucks big hairy donkey balls in 20-degree weather.
lol, so that's why I don't do it.
LOL aghhh man that paints a really digusting picture!!
What the goddam hell?? 50 pullups? I dont give a shit what kind.
LOL.
Week 9 -- Workout 1 (Intensity)
Squats:
275 x 3
245 x 3
245 x 5
...
Khryz, it only takes one to two weeks to lose 10% of your strength whe...
The thing is I'm not taking in lots of calories.
Good job on the bench.
A few things:
1.
Thanks Alpha.
you can do a lot in 2 weeks.
Yeah I totally agree.
Here's a favorite of mine.
That sounds like a good idea.
Interesting day! See below .
5x5 DF Results:
Exercise.
Wow, I thought about trying NO explode a while back but decided agains...
1 scoop really didn't do much for me, neither did 1.
sounds like a good idea.
Yesterday
Filler Routine
Squats:
225 x 6
225 x 6
225 x 6
F...
Nice work.
I was just wondering, what DFHT are you planning on doing? The first ...
Glad to see you back.
I'm going to be doing the second DFHT, the one that's on BB.
Squats:
225 x 5
225 x 5
225 x 5
Bench:
185 x 5
185 x 5
185 x ...
DB Slight Incline Press:
65 x 8
65 x 8
65 x 8
DB Slight Decline ...
where you been, khryz? still lifting?
Hey Extra.
Just let them grow.
Dual Factor Hypertrophy Training by Matt Reynolds
Week 1 -- Workout...
Yesterday
Week 1 - Workout B (Lower)
Squats:
185 x 5
185 x 5
...
UPDATE:
w0ot.
Holy shit, look who is back.
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