Dual Factor Strength Training

KetoManiac · 09-Feb-04, 08:54 PM

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:

Bench: 180-185lbs
Squat: 230lbs (lagging behind

)
Deadlift: 250lbs
Total: 660-665

Done raw

h34r: .

Goals:

Hit 200 on bench, squat 250, and deadlift 265. Hopefully I can make this happen.

Training:

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)

Workout 1
Close-grip Bench Press 3x5
Rack Press 5x3 90%
Raw bench 1x3 (75%) 1x3 (80%) 1x3 (85%)
Weighted Crunches 2x8-10
Weighted Oblique Crunches 1x8-10

Workout 2
Squat 1x5 (60%) 1x5 (75%) 1x5 (80%)
Box Squats 3x5 70%
Power Snatch 8x3 40%
Standing Reverse Wrist Curls 1x10
Standing Wrist Curls 1x10

Workout 3
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
Shrugs 2x6-8

Week 3-4 (loading)

Workout 1
Rack Press 3x3 95% 3x3 100%
raw bench 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
Board Presses 3 board 2x3 (80%) 4 board 2x3 (90%)
close-grip bench press 3x6 (drop sets)

Workout 2
Squat 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
box squats 5x3 80%
Power Snatch 8x3 55%
Weighted Crunches 3x8-10 (drop sets)

Workout 3
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)

Workout 4
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)

Workout 1.
Box sq 8x3 60%
Power Snatch 3x5 55%
pullups 3x5

Workout 2
Bench 8x3 60%
Close grip 3x5 60%
Hang clean 3x5 60%
Curls 2x5

We'll see how that goes.

. Measurements will be up later.

Young

KetoManiac · 11-Feb-04, 12:15 AM

2/09/03 - Regular Loading, Workout 1

Training:

Rack Press 5x3 90% (150lbs)
These sets were really easy. Going to increase weight by 10lbs.

Raw Bench Press
136x3 (75%)
Real easy.

145.5x3(80%)
Still Pretty easy actually.

155x3 (85%)
Felt a bit hard but still got it up with a few reps to spare

.

Close-grip Bench Press 3x5 (130lbs)

My shoulders felt strained the first set. The second set they were alot better and by the third set I was fine. Guess that means I have to stretch more

.

Weighted Crunches 2x9 (35lbs)

Weighted Oblique Crunches 1x9 (22.5lbs)

Misc.
I'm feeling a weird shooting pain in my lower right calf. Hopefully, it will go away.

KetoManiac · 11-Feb-04, 11:23 PM

2/11/03 - Regular Loading, Workout 2

Training:

Squat 132x5 (60%)
Pretty easy.

165x5 (75%)
For some reason felt hard.

176x5 (80%)
Real hard but was able to get it with reps to spare.

Box Squats 3x5 70% (130lbs)
Felt real good. Will increase weight.

Power Snatch 8x3 40% (35lbs)
Starting to get the hang of snatches. It's only my 2nd time doing them.

Standing Reverse Wrist Curls 86x10
Standing Wrist Curls 86x10

Misc.
My right calf felt fine during the workout and afterwards. Up until it though, it hurt a bit.

MonStar · 12-Feb-04, 11:16 AM

Good luck man, I have heard great things about this program. Looking forward to seeing you smash those goals.

:

KetoManiac · 12-Feb-04, 05:32 PM

Quote:

Originally Posted by MonStar

Good luck man, I have heard great things about this program. Looking forward to seeing you smash those goals.

:

thanks man. Good to see you posting a journal back here again

atherjen · 12-Feb-04, 07:00 PM

Im looking forward to watching your progress on this KM! Best of luck, plan looks solid!

DaRkAnGel · 12-Feb-04, 07:42 PM

You know what i think of your plan, it's crap, no haha it's cooL

. Looks pretty good man, i don't see too much bodybuilding work in it. What are the reps in the loading weeks?

KetoManiac · 12-Feb-04, 09:37 PM

Quote:

Originally Posted by atherjen

Im looking forward to watching your progress on this KM! Best of luck, plan looks solid!

Thanks alot

.

KetoManiac · 12-Feb-04, 09:39 PM

Quote:

Originally Posted by DaRkAnGel

You know what i think of your plan, it's crap, no haha it's cooL

. Looks pretty good man, i don't see too much bodybuilding work in it. What are the reps in the loading weeks?

asswipe

.

Yeh, this is mainly for strength but I did incorprate a few bodybuilding exercises, drop sets, and 6+ reps whenever I could. I dont want to load too much since I need to gain this strength without overtraining.

The reps all around vary.

When are you going to start a journal so I can make fun of you lol

.

jk

KetoManiac · 15-Feb-04, 01:38 PM

2/14/03 - Regular Loading, Workout 3

Training:

Deadlift 150x5 (60%)
Real easy. Like a good warmup.

187x5 (75%)
Got pretty hard. Still doable.

200x5 (80%)
Was able to hit it. Real hard but I was still able to do some more reps.

Dimel Deadlifts 80x3 (60%)
EASY.

105x3 (80%)
Still easy.

117x3 (90%)
Not much difficulty here.

Good Mornings 85x5 (70%)
Pretty easy. Will add weight for next week.

Barbell Curls 2x5 (85lbs)
Pretty hard but will add weight.

Wide Grip Pullups 2x6
Easy so I will start doing them weighted.

Misc.
Was a nice pretty quick workout. I'll be doing this same thing next week but am not sure if I should add weight. I'll have to ask kyle.

KetoManiac · 17-Feb-04, 12:45 AM

2/17/03 - Regular Loading, Workout 1

Training:
+number = increase in weight from last week

Rack Press 5x3 90% (150lbs)
Same thing as last week only breifer rest between sets.

Raw Bench Press
136x3 (75%)
145.5x3(80%)
155x3 (85%)

I also had breifer rest periods here. Felt a bit easier then last week.

Close-grip Bench Press 3x5 (140lbs) +10lbs

I mean't to only add 5lbs but ended up adding 10 lbs and was able to complete all the sets/reps. Must be the mental thing

. Shoulder felt fine.

Weighted Crunches 2x9 (40lbs)+5lbs

Weighted Oblique Crunches 1x9 (25lbs)+.5lbs

Misc.
Rather then being unsure on whether to add weight and since Kyle wasn't around, I just decreased the rest between sets. This way the monotonic loading is fine, and I'm not actually changing around the weights and screwing up the percantages.