Well, I decided to go for a change. I really liked how DFHT went, So I'll keep with the Dual Factor Theory. I'd like my strength to increase somewhat more so my future HST cycles will be more effective. Also, I'd like to be the first 9th grader to get into the 3500 club we have at our school (bench: 170x5, deadlift: 270x5, squat:260x5). So I'll be using a 6 week split made by Kyle and after that I will do his 8 week hypertrophy program. That should bring me where I have to be.
Currenty my lifts are the following:
Squat: 230lbs (lagging behind )
Done raw h34r: .
Hit 200 on bench, squat 250, and deadlift 265. Hopefully I can make this happen.
This is the program Kyle made. I modified it since I am a bodybuilder and need to keep hypertrophy gains as high as possible. So there are some BB'ing exercises and drop sets in there .
Weeks 1-2 (regular loading)
Close-grip Bench Press 3x5
Rack Press 5x3 90%
Raw bench 1x3 (75%) 1x3 (80%) 1x3 (85%)
Weighted Crunches 2x8-10
Weighted Oblquie Crunches 1x8-10
Squat 1x5 (60%) 1x5 (75%) 1x5 (80%)
Box Squats 3x5 70%
Power Snatch 8x3 40%
Standing Reverse Wrist Curls 1x10
Standing Wrist Curls 1x10
Deadlift 1x5 (60%) 1x5 (75%) 1x5 (80%)
Dimel Deadlifts 1x3 (60%) 1x3 (80%) 1x3 (90%)
Good Mornings 3x5 70%
Barbell Curls 2x5
Wide Grip Pullups 2x6
Week 3-4 (loading)
Rack Press 3x3 95% 3x3 100%
raw bench 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
Floor Presses 2x3 (80%), 2x3 (90%)
close-grip bench press 3x6 (drop sets)
Squat 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
box squats 5x3 80%
Power Snatch 8x3 55%
Weighted Crunches 3x8-10 (drop sets)
Deadlift 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
Below knee 2x2 (80%) 2x2 (90%) 2x1(105%)
Good Mornings 4x4 75%
Weighted Wide Grip Pullups 3x6-8 (drop sets)
Push Press 5x5 75%
Snatch Grip Power Shrug 8x3
Glut Ham Raise 4x!
Barbell Curls 2x6 (drop sets)
Wrist Curls 2x10
Reverse Wrist Curls 2x10
Weeks 5-6 (deloading)
Box sq 8x3 60%
Power Snatch 3x5 55%
Bench 8x3 60%
Close grip 3x5 60%
Hang clean 3x5 60%
We'll see how that goes. . Measurements will be up later.
Thread: Younglifter14's Journal