Nov 16 2006, 01:06 PM
QUOTE(darklight79 @ Nov 16 2006, 11:47 AM)
This is what Madcow replied to me in a pm when i told him i might consider starting the dual factor as my bench, MP, deadlifts were starting to stagnate as you know when i trained with you at CEleb Fitness that one time:-
Keep in mind that you don't just reset the stock 5x5 program. Do some different things along the same lines before moving to that sort of thing. Maybe try a 10 rep variation if you are into that. Modify the template, do whatever. Point being, before you start opting for 1 increment of progress every 4-8 weeks, make sure you really need that and the rep range/template you have been running simply isn't very stale
It seems the dual factor, however effective it may be, will have me progressing very slowly and i think i've still got more potential to progress faster than the rate the dual factor program might give me. He also gave me this link:-
http://www.elitefitness.com/forum/showpost...7&postcount=958
So, after that said and done, I've began to customize my program, i handed in the rough template to Madcow and Kethnaab (another very knowledgeable individual whom Madcow recognizes) and i got their approval. Here is a sample of Day 1 and Day 3.
Day 1 (ME Day) : Bench press 3 x 3
Squats 3 x 3
Weighted hammer chins 3 x 3
Adding in sit ups and hyperextensions here
*All straight sets
Day 3 (RE Day) : Bench press 3 x 10
Pendlay rows 3 x 10
Squats 3 x 10
Some direct arm work
* tentatively straight sets here most likely
**thinking of adding in GHRs here
I still haven't decided on Day 2 but I'm dropping deadlifts from them a while, and doing assistance exercises like SLDL's and GHR's. Kethnaab suggested a mixture of ME and RE sets for MPs and SLDL's, where i ramp to a top set of 3-5 and then a down set of 8-10.
Keep in mind this program is specifically tailored for MY needs because i need to bring up my vertical pulling strengths, such as hammer chins and pull ups, hence the ME rep/set scheme for hammer chins.
Thanks for the link, good reading. I'll probably try resetting my bench first as carlsuen suggested before changing anything drastic. Thanks again guys for the input.Keep in mind that you don't just reset the stock 5x5 program. Do some different things along the same lines before moving to that sort of thing. Maybe try a 10 rep variation if you are into that. Modify the template, do whatever. Point being, before you start opting for 1 increment of progress every 4-8 weeks, make sure you really need that and the rep range/template you have been running simply isn't very stale
It seems the dual factor, however effective it may be, will have me progressing very slowly and i think i've still got more potential to progress faster than the rate the dual factor program might give me. He also gave me this link:-
http://www.elitefitness.com/forum/showpost...7&postcount=958
So, after that said and done, I've began to customize my program, i handed in the rough template to Madcow and Kethnaab (another very knowledgeable individual whom Madcow recognizes) and i got their approval. Here is a sample of Day 1 and Day 3.
Day 1 (ME Day) : Bench press 3 x 3
Squats 3 x 3
Weighted hammer chins 3 x 3
Adding in sit ups and hyperextensions here
*All straight sets
Day 3 (RE Day) : Bench press 3 x 10
Pendlay rows 3 x 10
Squats 3 x 10
Some direct arm work
* tentatively straight sets here most likely
**thinking of adding in GHRs here
I still haven't decided on Day 2 but I'm dropping deadlifts from them a while, and doing assistance exercises like SLDL's and GHR's. Kethnaab suggested a mixture of ME and RE sets for MPs and SLDL's, where i ramp to a top set of 3-5 and then a down set of 8-10.
Keep in mind this program is specifically tailored for MY needs because i need to bring up my vertical pulling strengths, such as hammer chins and pull ups, hence the ME rep/set scheme for hammer chins.
Quote
0.0237sec
0.76
6 queries
GZIP Disabled