intensity phase

[combat_action]

I know that during the deload week of 5x5 you decrease the frequency to 2 days (Mon, Thurs) and 3x3. Now, during the intensity phase using 3x3, does the frequency go back to three times per week again excluding squats? Thanks-

*edit* found it finally...(yes)

 

[Madcow2]

So generally it stays 2x per week after that like this:

Week 5 and on switch to 3x3 and drop the Friday workout altogether. Week 5 weights are the same as the final week of volume. Over the next 2-3 weeks increase increase the weight workout to workout if you get all 9 reps. If you don't get all the reps, week the weight constant. You'll likely be able to move straight back into another volume phase after this is complete.

Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Wednesday (or move this workout to Thursday if you'd like)
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3

Obviously there are variations - one of which came from my posts. This is by far the safer option though because if you don't allow for recovery you don't get adaptation. The variation where you train 3x per week and set 3x3 and 1x3 records has the effect of a 2nd loading phase on most people without a fair amount of work capacity so the dip in the middle becomes crucial to success and most people are too knew to this to be adequately equipped to manage it if they get into trouble.

 

[combat_action]

Wow! 4 weeks working out only twice a week. With everything that I read (predominately from your posts) it's a leap of faith I'll definately try. Possibly even three times a week unless I'm dying. Thanks alot for your time on this.

 

[Girth]

Check out this thread....

https://thinksteroids.com/community/threads/26215

I laid out pretty much my whole program, along with comments from JS, Freddy, and AM about what to change.

 

[Madcow2]

Wow! 4 weeks working out only twice a week. With everything that I read (predominately from your posts) it's a leap of faith I'll definately try. Possibly even three times a week unless I'm dying. Thanks alot for your time on this.

First, read that link above if you haven't and then read this.

So the purpose of the 2nd phase of the template is to deload and peak strength (if you read the Best of JS182 sticky I think topic 5 is Types of Hypertrophy you can see there is a synergistic benefit to training in different rep ranges for different periods of the eyar). It doesn't need to be 4 weeks. For purposes of pure deloading it can be quite a bit less (if you read the topic 3 of the same thread on Dual Factor Theory there are some examples of how longer cycles can be layered to arrive at long periods of relative loading and deloading).

As you get from the link, there are obviously a lot of ways to arrange it and the arrangement will be driven by the lifter (prev experience, tolerance) and his purpose in training for the period. Anyway - this gets problematic because good training programs aren't cookie cutters but are tailored specifically for an individual. Unfortunately, most people are their own coach and woefully ignorant when it comes to training theory and programing (most think overtraining is a big hairy beast with balls like coconuts that will jump out and hit them over the head if they exceed 12 sets of curls on any 4.5 day period).

So given the situation, some basic cookie cutter type layouts have been put together to give someone a plan to follow until they get some experience (and hopefully spend some time absorbing exactly why some of this stuff is being done). Most of them are fairly toned down to be tolerable to the BBing crowd which in the past decade has migrated toward low frequency and lower volume (i.e. better that they get 70% progress than 0% and beaten into the ground in a couple weeks). IMO the best benefits are that the program are that it illustrates proper management of volume, intensity, and frequency, breaks the bullshit taboo around not squatting or training the same muscle 2-3x+ per week, and all the while provides some fantastic hypertrophy and strength benefits.

I don't know your specific training history or enough to give you better advice than just to follow the program the first time or two and get a feel for it and your body. Then alterations can be made from the base.

 

[combat_action]

Understood, thanks for helping me to comprehend. So from everything I gathered from reading a thousand posts is:

*4 weeks of loading 5x5, three times per week...
*1 week deload 3x3, twice (Mon., Thurs), using same weight as last week of loading...
*3-4 weeks intensity phase. (this was where I got confused) But, it's either same exact thing as the deload week, except I'm still progressing weights, or it's 3 times per week again dropping squats to twice per week. You recommend sticking with twice a week if I read you right. Maybe my last week or two moving to a 1x3 to set records.
-I could do three times a week and if I feel like I'm loading again I can switch to the twice a week right?
*1 week deload (twice a week, 3x3)
*Option for DFHT for 2-3 weeks, 1-2 deload, then 5x5 once again...

I don't need hooked on phonics or nothing, I just don't have hours on end to completely research everywhere these posts are (elitefitness, ect). 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.
-I got one last question: benching doesn't necessarily need a pyramid up on Friday like squats does it? I read not, and if not, do I keep the same weight as Monday's workout or add more?

*Thanks alot again for your time in this. Hopefully with this I can break past 365 benching barrier for the first time!

 

[Madcow2]

FYI - I answered you over at Elite in your thread here: http://www.elitefitness.com/forum/showthread.php?t=414149

 

[combat_action]

Thanks Again-