DFHT (modified version) suggestions and feedback welcomed

[soccergrub]

I've included a file (old version) that details the program I'll be doing for the next 10 weeks starting Monday. Knee is feeling much better after 3 weeks of rest and I'm raring to go.

[soccergrub]

Well I decided to do a prep week before I started the new program because I haven't touched a wt. in 3 weeks and was not sure about my knee. The workouts, particularly the lower body ones, made me sore as hell but my knee held up well. Here's how it went:

Mon
Bench worked up to 5X295
Incline DB worked up to 8X70's
BB rows worked up to 5X205
Plate Raises 3X10 with 45
Tris and bis 3X10

Tues
Squat worked up to 275X5
Good Mornings 3X6X135
Hypers 3X10
Abs 5X10

Thurs
Bench 295X5
Incline DB 3X8X70's
Military 145X5
Pullups 3X6

Fri
Front Squat 5X195
Deadlift 5X265
Tried step-ups but legs were fried
Abs 5X10

[fadi]

found it I will be reading your journal, although I don't post much in people's journals

[soccergrub]

Pretty decent workouts but knee felt a little dodgy and right elbow was a little sore. Goodmornings are fukin brutal. Here's hoping my body will hold together and I'll finish up the whole 10 weeks. I swapped out Glute Ham Raises for walking lunges as I don't have access to the correct machine. Here's the lifts so far

Mon:
Bench: 5X5X275
3 Board Press: 5X295
Dumbell Press: 3X10x75
Barbell Rows: 5X5X195
Plate Raises: 3X8X35's
BB curls: 3X10X65

Tues:
Squats: 5X5X275
Goodmornings: 3X5X135
Walking Lunges: 3X10X45's
Hypers: 2X10XBW
Abs: 5X10

[fadi]

Have you thought about using knee wraps? I started using them couple of months ago and loving them now. They take some of the stress off the knees and help you do few more reps.

[soccergrub]

Originally Posted by fadi

Have you thought about using knee wraps? I started using them couple of months ago and loving them now. They take some of the stress off the knees and help you do few more reps.

Yes, what kind do you use? Do you feel like that they might become a crutch and in the long run weaken your knees? Kinda like using a belt all the time.

[fadi]

Originally Posted by soccergrub

Yes, what kind do you use? Do you feel like that they might become a crutch and in the long run weaken your knees? Kinda like using a belt all the time.

I use Black Mamba from APT. I got the 2 meters which at first seemed too short, but I got used to wrapping it. It was also too stiff at first couple of uses and relaxed a little since then. You'll find it here:

http://www.prowriststraps.com/wrist_...fting_exercise

As far as knees becoming weak, I'm not sure. I know I can do more reps at a higher weight than without them. For example, I was able to do 6 reps at 275lbs with them and about 2-3 reps at same weight without them. I thought about the same concern, but I have not found much answers. I will ask on AM's forum

[soccergrub]

Fadi, thanks for the info and I think I'll be making a purchase tonight.

Workout this morning was decent. I did dynamic effort bench first which is basically doing the repititions as fast as you can with 50% of 1RM, 9 sets, rest periods less than 1 min, and 3 different grips (varying arm width). The dip bar is gone so I couldn't get those in and will have to replace them.

Diet is not as good as it was on the 5X5 but it's starting to improve (I'm averaging 5 meals a day again was getting 6 on 5X5).

Thurs:
DE Bench 9X3X175
Close grip Bench: 5X245
Standing Military: 3X5X135
Pullups: 5X6XBW
Curls: 3X10X75
Tate presses: 3X10X35's

[soccergrub]

Great workout today. Had tons of energy (might have something to do with the Provigil I took this morning, hmm.. ). Here's the #'s for today.

Front Squats: 5X5X185
Deadlifts: 3X5X275
Romanian deadlifts: 3X10X255
Hypers: 2X10
Abs: 5X10

[Air]

Good luck, I'll be following this journal more closely. I've been wanting to learn more on this type of training.

[soccergrub]

Thanks for the thoughts Air. Had a pretty sh*ty workout this morning. I'm battling a bit of a cold and I also played soccer yesterday for about 1.5 hrs (outside). I'm so outa shape it's emabarrassing I guess weighing 220lbs has its disadvantages. Anyhow, didn't have any energy and struggled through.

Bench 5X5X285 a real chore
3 board press didn't do it today
incline dumbell press 3X10X75's
Barbell Rows 5X5X185 much harder than it should have been
Plate Raises 3X8X35
Curls 3x10x75

[soccergrub]

I've decided to postpone this workout for a while and basically start to cut. Playing soccer has been my wake up call. I'm in terrible shape and really need to focus on improving aerobic conditioning, flexibility and weight loss. The plan is to run and play soccer twice weekly and workout 4 days a week. The workouts will have significantly less volume and intensity than those prescribed in the DFHT. Goal is to lose 30-40lbs and get back down to 180. The DFHT is just too much when I'm trying to cut.

[soccergrub]

Knee and body feel good so it's time to get back at it. Made a couple of changes to the original routine - added some power cleans on lower body days. I've done about 2 weeks of preparation and everything ok so far.

[soccergrub]

Good workout this morning didn't do biceps curls and skull crushers though as I ran out of time (not used to workout yet). Still a little sore from my "prep" week, particularly, lower body. Looking forward to tommorow's workout.

Bench: 5X5X265
3-Board Press: 5X265, 5X275, 5X285 (relatively new exercise for me so it feels kinda weird)
Incline dumbell presses: 8X65's, 8X75's, 8X85's
Bent-over BB Rows: 5X5X165
Plate Raises: 3X3x35

As far as supplements go, I'm taking 10g of Creatine/day until loaded which should take about 10 days then, after this period, 5g on workout days (basically MON-SAT). A daily store multivitamin, glucosamine/chondroitin and supplemental protein as needed. Next time I go to the store, I'll have to pick up some fish oil as I am out right now and I like this particular supplement. I'm not going to rely on PWO shake as much as I usually do because I feel that the dextrose/maltodextrin/creatine combo really adds to the bloat I get when bulking.

Wed and Sat, I'll be adding in some interval training. 400's on Wed. and 100's on Sat.

[soccergrub]

Pretty decent workout this morning. Knees are feeling pretty darn good Well here is the #'s for today:

Squat: 255X5X5
Good Mornings: 4X8X145
Walking Lunges: 3X10X45's
Sit-ups: 5X12

[soccergrub]

Another good workout today and this one is definitely easier than Monday's.

DE Bench: 9X3X155 (3 different grips, weight is lifted as fast as possible, < 1min rest b/w sets)
Close Grip Bench: 5X225, 5X245, 5X255
Standing Military: 3X5X135
Pullups: 5X5X BW
Tate Presses: 3X10X40's
Bicep Curls: 3X10X85

[soccergrub]

I had a pretty good workout today despite it being the hardest of the week. I forgot my knee wraps so did DE squats instead of regular squats. Today's workout was a little hard on the posterior chain and lower back is kinda of sore today. Week 1 is in the bag and I will try to add 5-10lbs to all lifts next week .

Power Cleans: 3X3X155
DE Squats: 9X3X155
Deadlifts: 3X5X255
DB's Romanian Deadlifts: 3X5X65's
Crunches: 5X12

[soccergrub]

Decent workout today but felt some of the aftereffects of Saturday's workout. Man those Deadlifts really wear out your shoulders definitely felt it on bench today. Overall, everything is going great so far and workouts are lasting about 70 mins which is about perfect.

Bench: 5X5X275 (bit of a struggle as shoulders weren't 100%
Board Press: 5X275, 5X285, 5X295
Incline DB Press: 3X10X65's
Bentover BB Rows: 5X5X175 (felt really good on these)
Plate Raises: 3X8X35
BB Curls: 3X10X65
Skull Crushers: 3X10X85

[soccergrub]

Overall, I had a good workout today but squats are a f*ker. Here's my #s for today:

Squats: 5X5X265
Good Mornings: 3X10X135
Walking Lunges: 3X10X45's
Abs: 5X12

[soccergrub]

I had a good workout today but shoulders are feeling a little sore. A little rotator work is in order before something bad happens me thinks. Did board presses instead of close-grip bench as both work triceps but the I feel the bp's hit them harder. Body is a little worn down and I'm looking forward to unloading some next week. Here's the #s for today:

DE Bench: 9X3X175
Board Press: 5X225, 5X265, 5X295
Military: 4X5X145
Pullups: 5X5XBW
Tate Presses: 3X10X35's
Curls; 3X10X75