5X5 DF PR gains?

[donny43]

When do people find these occur, you know the time when you can easily do your old PR for and extra 2-3 reps as well as an added 5kg on your old PR.

I am currently on my 3rd week of my first 5X5 DF and have easily equalled my bench row and deadlift pr. I look forward to killing my previous PRs next week.

But today my squat of 131kg x 5 the last rep was a kunt to get up and just got it up. (It was hot and around 36 degrees outside so my garage would've been warmer)My depth was good but my form on the last rep was average.
Next I am only adding an extra 2 kg to try and set a new PR.

WHen do people find they get the ultimate benifits from the df 5x5 run?

 

[asdfzxcv]

I could be wrong as I have not yet run the dual factor 5x5 but I think the intensity phase is the period in which a good proportion of the gains show up.This is due to the decreased volume which gives the body a chance to recover from the loading period,of course things like these will differ from person to person.

 

[blut wump]

It's an ongoing process. After a while you'll be thinking of any given run of a program as a single event that took your lifts from X to Y. Most people on here will find that their lifts go up during the volume phase and then they'll deload and find another gain during the intensity phase.

Ultimate benefits? I'm not sure I understand the question. For me, the benefits have been a general increase in strength over the past year and my 24/7 back discomfort has almost gone.

 

[nelmsjer]

I've only gone through once, but I made great PR's in both my 4th week of 5x5 and 4th week of 3x3. It looks like you're going to do the same. Good luck!

 

[Madcow2]

It will be totally dependent on your training experience. If you load heavy enough you can actually experience performance decrease during the volume phase - this is okay because by its nature fatigue dissipates and you rebound above as you deload. Most people don't load that hard the first time because it's a fine line and a lot safer to error on the easier side. As far as PR gains, you might post them in the first phase - almost certainly in the second unless something is very wrong. It's worked for a lot of people and to be honest, I don't think I've seen anybody not get stronger off it. That said, it's the internet and I can't guarantee there isn't a problem somewhere that I don't know about (i.e. all lifts are done in a smith, you have been fasting the past 2 weeks, infinitely many things).

 

[donny43]

It will be totally dependent on your training experience. If you load heavy enough you can actually experience performance decrease during the volume phase - this is okay because by its nature fatigue dissipates and you rebound above as you deload. Most people don't load that hard the first time because it's a fine line and a lot safer to error on the easier side. As far as PR gains, you might post them in the first phase - almost certainly in the second unless something is very wrong. It's worked for a lot of people and to be honest, I don't think I've seen anybody not get stronger off it. That said, it's the internet and I can't guarantee there isn't a problem somewhere that I don't know about (i.e. all lifts are done in a smith, you have been fasting the past 2 weeks, infinitely many things).

That has made me feel a little better because as I said I was a bit worried I was doing all this work for nothing as I am a little pised off with my squat yesterday and how hard it was to equal my preivious PR. I knew it would be had but not that hard. On another note my legs are fatigued as sometimes when I start to squat in the first set they feel heavy like i've allready been doing work on them. This is more so on the deadlift on wednesday and Friday-I feel toasted after 5x5 of deads and 5x5 of squats.

I set the weights following the excel spreadsheet as this is my first run. I started the weights at %85 offset as the default %80 looked to easy-Maybe it wasn't.