Long-time reader, new poster

[lkjh]

Hello all, I've been reading this board for almost a year now but never post. I thought I'd come on, say hello, and share a bit about how I've been training lately. I'm 24, 6ft, about 190, don't know bf%, maybe 12-15 range. I've been lifting seriously for a few years now, got diet in check about a year and a half ago, but had to stop lifting/eating right for almost 6months due to location and have recently been getting back into it. I've been using a modified dual factor program based in theory on a 5x5 and have been getting my strength back up really well. Just recently beat out prs from before I had to stop lifting. It's 5 weeks all together, 3 load 2 deload. M&F: Squat, bench, pendley row, W: Deadlift, OH press, hang clean. I did 4x4 in week one, 5x4 in week 2, and 6x4 in week 3. Wks 4 & 5 I did three ramped sets of three, like in the madcow 5x5 deload phase. I put my 4 rep max in week three and work up to it over three weeks.
I've done the regular 5x5 twice before but always felt beat down in the third week, hence the shorter time frame; also I like 3-4 reps a lot and increasing the volume week to week was another attempt to gradually increase workload.
Anyway, thought it was about time I finally posted here, and figured I should contribute something with that first post. Just more food for thought about different ways to train.

 

[SouthernLord]

Welcome bro

Please stop in more often and post.

 

[Hellawulf]

How have your results been using that workout?

 

[needtogetaas]

Well hell ya bro good to see you man. I just hit you off with a free plat bro. its good to finely meet you.

 

[lkjh]

Just saw the plat, thanks bro.

As far as results on this program, my strength has increased very nicely, which was exactly what I wanted after being out of it for a while. I just hit 185 on the bench for a triple, which is the best I've ever done (long arms, shitty bencher). Gone up a few pounds too, mostly since I've been eating like a horse to keep the strength gains coming.

 

[dabuffguy]

Welcome aboard bro. It's always great to have new members.

 

[Hellawulf]

Thats good shit man, I just started the 5x5, keep us up to date on your results, I'd like to hear about how you're doing. I know how you feel with long arms, they did me wonders for MMA, but on the bench they are a hinderance, I too was out for a while not working out, and during that time I had the worst diet to boot, but keep strong on the core lifts and you should start seeing some big increases in your bench.