young_squatters DFT training journal.

[young_squatter]

This is my new workout program that celticfan and ripstone helped me make. It is based on the dual factor theory.

Mon: Upper Body Strength
-BB bench press
-bent over BB rows
-Seated Shoulder Press/ Or smith Machine Shoulder Press
-Pushdowns (2x10)
-Dumbell Curls (2x10)

Tues: Lower Body Strength
-BB full squat
-SLDL
-Leg Press/ Hack Squat/ Front Squat/ Or Conventional deadlifts (Alternate every cycle)

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5
Wed:OFF

Thurs: Upper Body Hypertrophy
Speed Bench 8x3 with 60% of 1 rep max (1 minute rest)

-Incline Dumbell Press
-Smith machine or dumbell Military press
-Close-Grip Bench Press
-Seated Rows
-Barbell Curls


Fri: Lower Body Hypertrophy
Speed Squats 8x3 with 60% of 1 rep max (1 minute rest)

-conventional deadlifts
-Squats
-Leg Press/ Hack Squats/Front squats
-SLDL/Hyperextension/Pull threws (Alternate each cycle)


week 1: 3x12
week two: 3x10
week three: 3x8
week four: 4x6
week five: 3x12

Repeat

Starting Weight-157lbs at 6 foot tall

[young_squatter]

Bench press 135x5, 135x5, 135x5, 135x5

Barbell Rows 140x5, 145x5, 145x5, 145x5

Free weight seated military press 85x5, 95x5, 95x5, 95x5

Dumbell curls 35x10, 35x6, 30x8

Pushdowns 60x7, 60x7, 60x6

This was my first day of this split and I loved the workout, this is the first time i ever did free weight military press and i did more weight then i did on the smith machine, i could only do 85x5 on the smith but 95x5 free weight which is weird?. I stopped every set 1 rep short of failure. Everything felt really good. After the workout i hurried up and took some CEE.

[young_squatter]

Just wanted to thank celticfan, ripstone, and iron for all the advice.

[Celticfan]

good workout. I gurantee if u do as told u will end up with PR's everyweek for a very long time.

[young_squatter]

Originally Posted by Celticfan

good workout. I gurantee if u do as told u will end up with PR's everyweek for a very long time.

Im doing exactly what you told me to do, tomorrow is legs, im still debating on doing leg press or hack squats on strength day?

[young_squatter]

Squats 205x5, 205x5, 205x5, 205x5

Conventional Deadlifts 210x5, 215x5, 215x5, 215x5

Leg Press 320x5, 330x5, 335x5, 340x5

Boy did i feel this workout in my quads, i was sweating so much i think i lost 5 lbs of water, this was a very rough workout to go thourgh, but it felt great in my quads. I need to work on my form for deadlifts, because i dont think it is good right now, but in time it will get better. Also the reason the leg press is like a pyramid is because ive never done them before so i didnt know how much i could do so i had to pyramid to my top set.

[Celticfan]

good workout, make sure you used a wide power squatting stance.]

[young_squatter]

Originally Posted by Celticfan

good workout, make sure you used a wide power squatting stance.]

i did a little wide, but not actually wide stance, should i go to a wider stance?

[Celticfan]

Originally Posted by young_squatter

i did a little wide, but not actually wide stance, should i go to a wider stance?

yep

[young_squatter]

Alright ill do that next time, do you think i will be able to do just as much weight as i can with narrow stance?

[Celticfan]

Originally Posted by young_squatter

Alright ill do that next time, do you think i will be able to do just as much weight as i can with narrow stance?

more. Ive seen people wide stance double what they can close.

The ROM is shorter wide stance, go check in the mirror both stances, plus wide utilises more muscles.

[young_squatter]

Originally Posted by Celticfan

more. Ive seen people wide stance double what they can close.

The ROM is shorter wide stance, go check in the mirror both stances, plus wide utilises more muscles.

I never new that, thanks for the help. I will do wide on strength days and narrow on hypertrophy days.

[Celticfan]

btw what did u make u suddenly want to do our program? where u reading our journal or summit? or did u search for dual factor etc

[young_squatter]

Originally Posted by Celticfan

btw what did u make u suddenly want to do our program? where u reading our journal or summit? or did u search for dual factor etc

I wanted to start a routine that was well laid out that focused on strength and hypertrophy and also had periodization in it. Then i came across your journal and saw your program and you gains on this program and got hooked on it immediately. I thought it was well thought out, and by your gains it was a solid routine. That is mainly why i started it.

[Celticfan]

Originally Posted by young_squatter

I wanted to start a routine that was well laid out that focused on strength and hypertrophy and also had periodization in it. Then i came across your journal and saw your program and you gains on this program and got hooked on it immediately. I thought it was well thought out, and by your gains it was a solid routine. That is mainly why i started it.

few questions, did u read all my journal? because my program has evolved many times. did u look at my gains so far?

how did u find the journal?

[young_squatter]

Originally Posted by Celticfan

few questions, did u read all my journal? because my program has evolved many times. did u look at my gains so far?

how did u find the journal?

Yes i looked at your journal, and the program that you first started with has changed a lot, at the beginning you were not doing periodization for strength days and you changed it, and then you added speed work and some other stuff, that is why i believe it is well thought out because it got a lot better over time as you learned more. I did not read the whole journal yet, just read over most of your post. Yeah your gains have been awesome, that is one of the reasons i want to do this program because it worked so well for you.

[Sebb89]

great program!!

[young_squatter]

Originally Posted by Sebb89

great program!!

Thanks, celticfan and ripstone made it.

[young_squatter]

Speed Bench 8x3 with 95lbs. 1 minutes rest

Incline Dumbell press 40x13, 45x10, 40x10

Dumbell Shoulder Press 25x12, 25x10, 20x12

Close Grip Bench 75x12, 75x12, 75x12

Seated Rows 75x12, 80x12, 80x12

Dumbell Curls 30x10, 30x8, 30x8

Lat Pulldown 70x12, 70x12, 70x12

Duration:55 minutes

This was a hard workout, all that speed benching and pressing movements really got my triceps sore. And the short rest periods 1 to 2 minutes makes it hard to use the same weight every set. But i thought this was a very good workout and enjoyed it a lot. Everything felt good and i got a awesome pump from this. Tomorrow is lower hypertrophy which is going to be so hard because short rest periods for squats is the hardest thing for me to do.

[Celticfan]

good great workout. Once u get used to the speed work its time to use bands and chains! Don't ask! google.

[young_squatter]

Originally Posted by Celticfan

good great workout. Once u get used to the speed work its time to use bands and chains! Don't ask! google.

Alright, ill do some research on that.

[young_squatter]

Off to the gym for lower hypertrophy.

[de_rog_blixum]

good lookin workouts...

[young_squatter]

Speed Squats 8x3 60% of 1 rep max 135lbs. 1 minute rest between these sets.

Squats 175x20!!!!!!!, 175x8, 175x8

SLDL 185x12, 185x10, 185x7

Hack Squats 100x12, 100x12, 100x12

Weighted Hyperextensions 25x12, 25x12, 25x12

Duration:51 minutes

Oh my goss, this was the most intense and hardest workout i have ever done in my life. Celticfan i was looking in your journal today and saw that you said you did 20 rep front squats every 3-4 weeks. And ive never done them so i thought today i give it a try. And i did it but it was the hardest thing i have ever done in my life. And the short rest periods after 20 reps squats killed me. When i was done i felt like i was going to puke. I came back to my dorm took my creatine and almost fainted. I then hurried up and took a hot shower, then took my post workout protien shake and oatmeal.
I have to say 20 rep squats are the hardest thing ive ever done. And this program is very though. You have to be really focused on your goals and be intense.

[Celticfan]

nice workout. aye what i do is sometimes i front squat and do 6 reps, then do rest pause upto abt 10, then do a drop set untill 20. Trust me it kills u!

looking like ur training is going to plan.

llike u will u soon i am making new pr's everyweek.

[young_squatter]

Originally Posted by Celticfan

nice workout. aye what i do is sometimes i front squat and do 6 reps, then do rest pause upto abt 10, then do a drop set untill 20. Trust me it kills u!

looking like ur training is going to plan.

llike u will u soon i am making new pr's everyweek.

Thats sounds like a killer, ill have to try that next time i try for 20 reppers. The training is going awesome, i love the workouts even though there tough.
I might try for a 1 rep max on bench on monday, And squat tuesday.
The only thing that sucks is i dont have a lifting partner so i need to ask a person in the gym to spot me.

[Get er Done]

for your strength days how much time do you rest for 7x2? (week 4)

[Celticfan]

Originally Posted by Get er Done

for your strength days how much time do you rest for 7x2? (week 4)

2-5 mins.

[Get er Done]

Originally Posted by Celticfan

2-5 mins.

but theres no way you can keep your workout under 1 hr.

[Celticfan]

Originally Posted by Get er Done

but theres no way you can keep your workout under 1 hr.

doesn't matter for strength days how long it is. Its just summit u live wit.