Need Advice

[combat_action]

I have a couple of questions about AM's version of 5x5. If anyone knows this program, please chime in. I've got alot of exp. and whatever, but I never tried this particular cycle (DFT). Do I have this right?

*4 weeks of loading (volume) 5x5, three times per week...
*1 week deload 3x3, twice (Mon., Thurs), using same weight as last week of loading...
*3 weeks intensity phase. (this was where I got confused) It's either same exact thing as the deload week (2 workouts/week), except I'm still progressing weights, or it's 3 workouts per week again dropping squats to twice per week. My last week or two moving to a 1x3 to set records.
*1 week deload (twice a week, 3x3)
*Option for DFHT for 2-3 weeks, 1-2 deload, then 5x5 once again...

Here's my questions:
-During the intensity phase, does anyone do three times a week (while dropping squats to twice per week)?
-I know you don't have to pyramid up in weight with anything except squats on Friday (volume phase). So do I keep all the other weight the same as Monday's 5x5 for rows/bench press or do I try and make another increase?

I don't need hooked on phonics or nothing, I just don't have hours on end to completely research everywhere these posts. My computer sucks and it'll take me a year to read 35 pages per post. I'm used to both high and low volume. Tried alot of programs in 8 years and this (dft) makes the most sense. I just don't want to blast through 4-5 weeks and 'F' it all up somehow. I want to do the program as is. Thanks Alot Guys-

 

[Madcow2]

I have a couple of questions about AM's version of 5x5. If anyone knows this program, please chime in. I've got alot of exp. and whatever, but I never tried this particular cycle (DFT). Do I have this right?

It's not Animalmass' program, it's not mine, it's Starr's and a few others that have modified it neither of which are Animalmass or myself (although we've made adjustments where needed to fit people but not materially changed the program.

*4 weeks of loading (volume) 5x5, three times per week...
*1 week deload 3x3, twice (Mon., Thurs), using same weight as last week of loading...
*3 weeks intensity phase. (this was where I got confused) It's either same exact thing as the deload week (2 workouts/week), except I'm still progressing weights, or it's 3 workouts per week again dropping squats to twice per week. My last week or two moving to a 1x3 to set records.
*1 week deload (twice a week, 3x3)
*Option for DFHT for 2-3 weeks, 1-2 deload, then 5x5 once again...

OK, look here, this is a comprehensive version: http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

In the chart is the 3x per week deload and intensity (you work out 3x per week the whole period and set records in weeks 8/9 in the 3x3 and 1x3 scheme. This is kind of my making as I've used it and I've given it to others. Inexperienced people run the risk of not deloading and burning themselves out. Otherwise it works really well but you need to do some real deloading before stepping into volume again as most find themselves pretty beat by the end. Think of it as 2 loading phases separated by a deload.

Further down you will see the alternate 2x per week which is used for the deload and then 2-3 weeks afterward increasing weight each week. You can step right into a volume phase after completing it because the workload and frequency provides for recovery even though you are peaking strength to a degree.

So you have options A and B. Some have chosen to create a hybrid after getting beat up. Maybe that's deload at 2x per week, maybe it's 3x per week and then spacing out the 2 record weeks workouts over 3 weeks or some such. Whatever.

I'll likely re-tweak that explanation to include the 2x as default and then the 3x as an example fruther down. I didn't change it during the write up because a lot of people would have gotten confused but now that it's more known on this forum I'm going to nix it from the stock chart and put it below with an example of an advanced program just because this whole workload thing confuses people and they don't realize the 1x5s are designed to remove workload and 5x5 to increase workload - its a continuous curve not program A or B or C.

Here's my questions:
-During the intensity phase, does anyone do three times a week (while dropping squats to twice per week)?

Lots of people have done this here and have tried both the 2x and 3x (if blut wump or jim ouini doesn't offer their maybe PM them as I think they have a similar training history to you and have run both). Both have been successful. As long as you make sure you are deloaded adequately, running the 3x to records isn't too bad but for most people that are new to this they run the risk of blowing it.

-I know you don't have to pyramid up in weight with anything except squats on Friday (volume phase). So do I keep all the other weight the same as Monday's 5x5 for rows/bench press or do I try and make another increase?

So, think of the base program as a continum of volume and stress. The single factor novice program pyramids everything and makes big jumps so the early sets aren't so stressful. The periodized program has a lot more 5x5 with constant weight in it but the version I linked above uses 1x5 (ramping or "pyramiding" the weights for 1 day for each lift - bench, squat, row), adding a second 5x5 just moves this out more, you can do it in the squat too and most advanced lifters will when running this program. See the very last paragraph in the link. I use the 1x5 more frequently because it works for a broader range of BBers. Most think they can handle anything, just about every one has been humbled by this program and gotten very good strength and size gains (if they ate to gain weight anyway). That's why I said there are many different versions because you have to gear the program to a lifter but I've found the way in the chart with 1x5 for squat, bench, and row has worked broadly and consistently accross most people with a BBing background.

I think if you read that last paragraph first and then read over that large description in it's entirety you'll find the answers you are looking for.

EDIT - what the different set and rep schemes are doing (pyramids of 1x5 vs. 5x5) is managing workload and this is the stimulus. If you aren't going to periodize and overreach you have to train with less using a linear fashion. This is probably a great read for you to help you understand this - check out the calculations at the bottom and you'll see what I'm talking about: http://www.elitefitness.com/forum/showpost.php?p=5017744&postcount=686

 

[combat_action]

Thanks for all your help. I'll pm you with my results and what I did (using your advice) so others can benefit at the duration of my cycle.

 

[Madcow2]

Thanks for all your help. I'll pm you with my results and what I did (using your advice) so others can benefit at the duration of my cycle.

Good luck with it. It will be clearer when I do my next housekeeping on that thread so to speak. That way there will be only one explanation and it will be the 2x version. I'll also more clearly spell out how this serves to manipulate workload and give that link. This kind of began as very disorganized but this is really the last thing I have to do as the number of questions has really dropped down and it's only the 2x vs. 3x and different rep schemes that arrise.