24 kg speed swings 16 min,walking lunges, parallel pushups, side laterals

Solid one today. 16 min not that bad. Power output stayed high and I purposely didn't look at the clock for minutes at a time.
First time looked up it was 8 min and change. that was hard as I still had the same amount to go!
then didnt see it again until 14 min and that helped

Groove felt good but upper back and shoulders a bit tired. That made it harder to get warm but all in all a strong workout

24 kg speed swings
15:15 x 10 RPA
16 min
320 reps
16,960 lbs ( decent loading)

Walking lunges
4 sets of 40 steps
made sure to "touch the back knee" every single rep. oucher.

Parallel pushups
32,32, 25 !

pump and fatigue

Side laterals
3 sets of 15 with 15 lbs

BW 167
BF 12.0
W 56.7

that dam bread  yesterday lol

ok ruck up tomorrow

datsit
DFQ

140 lb military press 5x5 ( ties current pr),44 kg belt squats,floor pushups, crawls, rear laterals

Man, did I say I hate fives in the press? Well, I hate fives! They are just freakin' hard. Was thinking about 145 but thought better of it after I realized  I had really peaked just last monday. 140 would tie my current pr
That is greedy enough
And, it was hard enough.
Mainly as my left bicep tendon was moving around a lot and there were two extra people in the gym and a lot more distractions. Harder to focus and I did, but it wasn't great

Military Press
stick x 5
bar x 5
65 x 5
 85 x 3
105 x 3
120 x 2
140 x 5 x 5  ties current pr
 as usual when my shoulder is moving around the set up is the hardest part, and once the thing settles then the strength was there. Above video was set 3 and after this it settled down nicely. I was hoping the false grip would prevent this and be that much easier but I'm not sure.
it's easier to drive on the bar but harder to steer it backwards at lockout

44 kg Belt squat
4 sets of 14

legs are toasty oaties

Floor pushups
 3 sets of 30 just taking it easy

Crawls
3 sets of 70 ft

these always make me want to throw up weird

rear laterals
3 sets of 12 with 20's
strong and I can really feel how vital this is to balance the shoulders every time I do them

ok rest up tomorrow then 16 min on wed

datsit
DFQ

Slow and hard ruck

Doesn't seem to matter if I kill my legs with low rep heavy swings or high rep super powerful swings,these days Sundays are tough! The photo above isn't me but that's what it felt like,lol

Yesterday's full force swings really depleted everything in the quads, calves and hips/glutes. In a great way but they were not in the mood for fast and furious today. Barely in the mood to move at all

But of course that isn't even an option so I just got out the door and did the best I could
Hell, I didn't even know I was in trouble til the first block. Felt fine waking up.

And lots of little things, wore the wrong pants so each step was even harder than it should be, had to try to free a bird trapped in some cage the city uses to protect some pipes and that took time right at the start. the city came and got it out. had NO idea how it got in there.

Everything was conspiring for me to move slow and stop a lot. Haven't had one of these days in forever so I was due

It didn't help I was very low carb yesterday, too :)

It took about 1.5 hours for my legs to loosen up! But they did.Unless I started to go fast, then they yelled at me. I listened

50 lb ruck
12 laps
10 support squat stretches
12th lap = 7:42
1:55 total time


BW 166.4 !!
BF 11.7 !
W 57!

lets hope this continues

presses tomorrow, 145 for working towards 5x5

datsit
DFQ

Bulldog One Arm Swings 10 x 10/10. Arm casts/hack squats, sandbag pushups, side laterals

Another super strong day today although since I weighed 168.6 (!!! )this morning I should be! WTF? Where did that come from? This is getting weird. I feel big thick and lean but I hate that scale moving up when I'm trying, and, actually trying, as in eating very clean, to go in the opposite direction.
But I feel strong as hell!
Warmups were easy and the sets and reps were as strong and powerful as I've ever been. Ever since i figured out this bottom position to the swing right before the five min test it's been a different swing experience.

What I was searching for forever in my squat, the hole, the bottom position. the bounce. the launch.
Finally
But it's real and it's repeatable and it's WAAAY more efficient. So cool

One arm swings
16 kg x 5/5 x 2
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

as strong as it's ever been and cardio stronger than ever, too.

Armcasts super sets barbell hacks
35 lb  x 8/8 x 3 ( should have warmed up with 25 lbs first.)

hacks
65 x 8
95 x 8
115 x 7
135 x 7

these were hard today.  don't like super setting them

Sandbag pushups
bw x 12
32 x 12 x 3
did some false grip and didn't love it
 we'll see if the false grip works for my barbell press Monday as well

Laterals
1 x 15 with 15
2 x 10 with 20

BW 168.6 !!!!
BF 10.5 ( after bath)
W 58.3

ruck up tomorrow

datsit
DFQ

Thursday Ruck

It's Friday and just getting to the report of the ruck

Pretty normal ruck, hard and boring lol
Thursday ruck could be the hardest workout of the week. I'm tired from the accumulation of training for the last 5 days, hungry and  ready to be done for the day.

It's always a test of character and discipline.
And i get it done.

45 lb ruck
6 laps
55 min
about 8 min laps, no timing

BW 167.4
BF 12.3
W 56.3

truly don't know what's up. eating very clean less than ever.

Friday weight
BW 166.4
BF 11.9
W 56.7

datsit
DFQ

24 kg speed swings 14 min,walking lunges,parallel pushups, rear laterals

Not really stiff or sore at all from Mondays heavy press day , but when I had to pick up and swing the 24 it just felt heavy. Lol

I wasn't surprised but it didn't make for an easy session. Cardio wise, though, it was good, as was groove. Finishing heartrate  was 165 or so. Respiration good.

24 kg Swing Vo2
14 min
280 reps
14 min
14, 480 lbs

lol that is a lot of work for a very short time. Love it. Strength, power and conditioning all at once

Walking Lunges
4 laps of 40 steps
legs were a bit wobbly lol

Parallel pushups
30
25
20

super sure and tired here. didn't pushup. shoulders fine though

Rear laterals
3 sets of 15 with 15's
these were easy

BW 167.4!!! WTF?
BF 12.5
W 56.3

this is so weird. Waist the same or smaller.Really ate well within my protein,veg, fruit and nuts macros and no cheating. strange. but I feel strong bit and lean so we will give this low starch/ flour approach awhile longer.

Ruck up tomorrow

datsit
DFQ

MIlitary press PR Day! 165 and 170 lbs! then 4x5 135, 65 continuous pushups!

Did not see this coming so easily either! This has been in my head for awhile, taking a weight, but I didn't know when. Glenn is out of town and I was tired from Sat's heavy swings and yesterday hot ruck so the idea of doing 5x5 with something heavy; well I was not feeling it.

Plus my right wrist was weird as the radius moved a bit and wrist extension was feeling great so I doubted my ability to go PR land.

Then, when I started warming up, and because of the wrist, I thought I'd give a false grip press another try. I did this forever in powerlifting, actually the only way I could bench anything, and tried it once with this press but it didn't feel right.

Today, it did. Perfect, in fact.

 Warmups went quick and easy and I easily had the most squared away mind set for a press I have ever had. Almost no hesitation between start to "go" and getting the bar on my chest. This false grip set up is faster too.
I kept saying to myself ' just press' and I did.

Not even ONE LITTLE bicep tendon twinge! and my wrist was fine too. This actually stretches out the prontator teres which is the problem with the wrist

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
125 x 1
135 x 1
150 x 1
160 x 1
165 x 1 PR!
170 x 1 PR!! BODYWEIGHT+ PRESS!!!  ( bw = 166.4)
 135 x 5 x 4 sets! was going to do 5 but wanted to take a high rep pushup attempt but they were easy!




40 kg belt squat
4 sets of 16

played with some lunges but decided not to

Floor pushup
1 x 65!! PR


these were strong but tough after all that other pushing.! If I had stopped at the top and done some singles I MIGHT have pulled off a few more but that's how I tweaked my wrist last monday so I didn't want to chance it.
Still a 5 rep pr, I'm very happy!

Ring triceps extension
 3 sets of 12, 10, 8

couldn't face more pushups so I played with these. worked well, no shoulder issues like last time. they are going in the mix somewhere.

Side raises
3 sets of 10 with 15

BW 166.4
BF 11,9
W 56.8

GReat freakin' day!!

datsit
DFQ

52 kg One arm swings 10 x 5/5, 35 lb cb casts, 155 lb hacks, 32 lb pushups, rear laterals

Top of the order, end of the cycle, this went very well. Started at 7 am, pretty early but that went well. No time to waste getting focused. Wake and go!
Next week 40 kg for 10/10 x 10~

This bell is easier to swing, in some ways, than the 48 kg but it is bulkier and will throw me around fast if I don't stay on top of it. The balance is different at this weight and size bell.

Still, I felt I had decent power on it.
Only transferred left to right, Left tendon felt iffy so i didn't risk it. Harder from a  dead stop anyway

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
44 kg x 4/4
52 kg x 5/5 x 10 sets
11,500 lbs

CB arm casts
25 x 10/10
35 x 8/8 x 2

loving this move again. stick with this and don't go or shield cast. This really opens up my shoulders safely and builds my triceps and works the grip in that unique CB torque way without jacking up the wrist

Hacks
65 x 8
85 x 8
105 x 6
125 x 6
135 x 6
155 x 6 ties PR

these might have run their course. next week try bulgarian split squats again.

Sandbag pushups
bw x 12
32 x 12 x 3

strong

rear laterals
3 x 10 with 20 lbs
beat now

BW 167.4 !!!
BF 10.5 post bath
W 58.4

time to cut carbs
the plan is this

proteins
veg
nuts
fruit

pretty broad to include yoghurt and cheese as proteins and wine as fruit :)
Basically time to cut out the starches and flours again. Want to be under 165 easy everyday  preferably 163

long ruck tomorrow

datsit
DFQ

Ruck

A nothing special ruck. Just a solid 60 min medium paced walk with 45 lbs
Just putting the miles in the legs and back
Nowhere near as sore today from yesterdays workout as expected which is a very good sign. About time this is coming back.
The price of the Peak.

45 lb ruck
6 laps
60 min

BW 166.2
BF 11.9
W 57.3

24 kg speed swings 20 min, walking lunges, parallel pushups, rear laterals

this video is from last june but today's workout was about the same. I jumped from 16 min last week to 20 this week but it was no problem Interesting that last june I did the workout alone too. A different vibe for sure. It's all about  mental prep for this one anyway.
I was really relaxed for the first half, and actually switched bells for the second ten minutes and felt good. Like I used to do for my snatch vo2 training

XOSKIN compression pants are absolutely perfect for this workout. Good support and really helps with the sweat problem.

I suffered today but I was still in control.Power output was decent the whole way through

24 kg speed swings
15 sec x 10 reps x 40 sets
400 reps
21, 200 lbs ten tons!

Heartrate at end 180+!

Walking lunges
4 laps of 40 steps
hard as shit after the 20 min!
shorter strides and slower REALLY lit the quads up which were still sore from the high reps belt squats on Monday
lungs good though

parallel bar pushups
3 sets of 30
!!! tired!

rear laterals
3 sets of 12 with 15
done!

4 am
BW 166.8
BF 12.2
W 56.6

1 pm
BW 166.2
BF 10.3
W 58.3

strange :)

datsit
DFQ

130 lb Military Press 5x5,36 kg belt squat,floor pushup PR,Crawls,side laterals

strong set once my left biceps tendon settled down. Literally shoulder felt perfect until last client then it started moving around. Stopped me after the walkout three times today! Once I got settled in the press was easy. Once.

The torque technique was not helping so I stopped it and just crushed gripped the bar. the help. Again, if I lost tension in my hands then my shoulders really felt the load. Otherwise no problem
So strange

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
130 x 5 x 5

 was easier to lay back right from the start today. Groove was solid this way

Belt squat
36 kg x 18 x 4 sets
serious burn! good work

Floor pushups
3 sets of 40 reps!! All time PR

Crawls
3 sets of 70 ft

Side laterals
3 sets of 12 with 15s

BW 167
BF 11.6
W 57.3

always heavy on mondays now ,lol

datsit
DFQ

Back on track ruck

Solid work today. Legs felt surprisingly fresh after yesterdays work with the 48's. But then, 6's are not 10's :)
Felt strong at the start and cool breezes really helped too.
Have to say also, I am really loving my XOSKIN gear; the compression shorts are literally perfect for both my swinging and rucking and the base layer shirt today was also so comfortable, keeping me dry and cool at the same time.Plus no chafing under the ruck straps at all.
Legs were tight though so I did 12 sets of  squats just to keep them stretched out

50 lb ruck
12 laps
12 supported squat stretches
5th lap 7:41
8th lap 7:20
11th lap 7:07!

didn't think I had the last one in me but I just kept getting looser each lap

BW 166.
BF 11.9
W 56.8

perfect

Ok back off press day tomorrow. probably go with 130 and 5x5


datsit
DFQ

RIP Dr Squat you will be missed :(

48 kg One Arm Swings 13 x 6/6, CB arm casts, hack squats, wt pushups, rear laterals

Was sore as F*&K yesterday for some reason. Traps tight out of nowhere, even arms and shoulders were weirdly tight out of the blue. Felt "nervy". Had tracy try to push her elbow through my traps for a couple minutes straight, mainly on levator, and it worked like usual.
Don't get this often but when I do having that kind of pressure on levator usually does it.but I can't do it for myself.

Not sure why though.
Groin pain seems to have come from a new way I've been getting out of the kneeling lunges I spend so much time in throughout my work day. I was straightening the back leg completely first out of the kneel  and now I know how it got strained. It confused , and, worried me, It reminded me way too much of old back injuries and I want NONE of that ever again, thank you very much.

But things were peachy this AM at the start

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 55
28 kg x 5/5
32 kg x 5/5
35 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 13 set



Felt like power was very solid for every rep of every set and the groove was very consistent as well. Balance too, it wasn't throwing me around at all
Transferred right to left each set too, for the first time in awhile. Biceps tendon no problem. Seems I have to swing the arm higher before I transfer and it's fine.
I realized it was always good on all the warmup sets, then why no on the work sets? This is it; I was reaching for the bell too early and moving the shoulder in an abnormal way

Arm Casts
20 x 8/9
25 x 8/8
35 x 6/6
     x 5/5

this is heavy enough for now . love this move though.

Supersetted with

Barbell Hacks
65 x 8
95 x 8
115 x 8
125 x 8
135 x 6

no problems. another movement that's turned  out to be a perfect staple for balancing out my body.

Sandbag pushups
bw x 12
32 lbs x 12 x 3 sets

harder after the arm casts for sure but actually a perfect pre exhaust for my triceps!

Rear laterals
3 sets of 10 with 20's

getting tired now

BW 166.2
BF 11.0
W 57.3

Long ruck tomorrow will take it easier. I think I overworked right glute showing off for Gabe last week :)

datsit
DFQ

Ruck Steady

Legs getting back in shape, felt strong from the first lap, although I've come up with some weird right adductor strain for no reason I can tell. Walking is fine it just pulls in the deepest position of a squat. Lots of time on the ground today, rolling and stretching and it's better but I'm not sure where it's from.

No big worries though. It's weird though because I haven't had to deal with ANY thing in my back, hips, or knees in so long. Very foreign but all too familiar at the same time. I did go too long without thoroughly 'clearing' my pirifomis and deep hip rotators .  That's getting fixed asap

45 lb ruck
6 laps
55 min
4th lap 7:50 ( felt faster)


BW 166.6
BF 11.9
W 56.7

ok back under 167 :) that's good although I had 9 grain bread, oats as usual with butter, cream and raw honey. it's not what so much as how much :)

datsit

24 kg Speed Swings 16 min,walking lunges,parallel pushups, side laterals

Strong one today. Didn't hurt it wasn't 90 degrees either :)
Even though I didn't sleep well I felt fine and energy was good.  Mind was good too and that's really everything
Back to the groove too of speed swings for distance rather than snatches. I never thought I'd say this but I prefer them now; I get to go heavy, safely and get the conditioning. My overhead's just not right and getting into it ballistically anymore for any kind of reps really doesn't make sense

The barbell press will have to suffice

24 kg swings
15:15 x 10
16 min
320 swings
16,900 lbs
HR 165 at end

Walking lunges
4 laps of 40 ft

no problem, lungs good and legs strong

Parallel bar pushups
3 sets of 32

strong also. creatine  works :)

Side laterals
3 sets of 13 with 15

good here too

BW 167
BF 11.4
W 57.3

weird same bf and w #'s as the day before but .6 ligher ?

ruck up tomorrow

datsit

155 lb Military press 5x2 PR,32 kg belt squats,floor pushups PR,crawls, rear laterals

Man as sore and beat up as I was all day yesterday I woke up feeling pretty damn recovered. But as much as I wanted to go for 155 today I really didn't think I would feel strong at all and I would take that as a sign to back off.

But that didn't happen, My shoulder was in good shape all morning and I spent a lot of time stretching with a dowel stick in the rack position and really letting my delts stretch out. turns out that was a good idea as my bicep tendon was no problem all workout. haven't felt that in a long time.

Plus I didn't snatch on Saturday and it looks like that was a good idea as well. I'd rather press well than snatch anyway now a day. The swing's the thing for me for ballistics, that's for sure

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
115 x 3 ( new jump, was fine)
135 x 2 ( another new jump, also fine- this is a sign of really getting stronger, these new jumps)
155 x 2 x 5 sets PR!!

97% of my 160 current max.Nice

first two sets were hard as I wasn't laying back enough ( video above is second set). Once I fixed that the last three sets were the strongest. Nice! Really felt like I could push. A little overfocused on whether the biceps tendon would move or not, which was distracting, but other than that VERY confident on the whole thing,

Walk up, set up, un rack and walkout were all very confidently done; like I knew I would make it. Can't remember when I attacked this movement like that.

And after two very hard days, well, I'm surprised and happy

Clean and squat
20 kg x 5/5
24 kg x 4/4

Not loving this today. Hands are sore as are shoulders, Need to feel the legs. back to belt squats

Belt squats
32 kg x 20 x 2 sets

this is another staple. Just accept it. it works

Floor pushups
3 sets of 37 PR!!

had more in the tank on the last reps of the third set :)

Crawls
3 x 70 feet
fast and strong

rear laterals

3 sets of 12 with 20 lbs
I will be using 25's here very soon.

BW 167.4
BF 11.9
W 57.6

lol lots of sweets yesterday. well except for the weight it didn't hurt my training

rest and roll tomorrow

datsit
DFQ

Father Son Ruck

Had a surprise visit by my son Gabriel today for the last half of the ruck. Gabe is getting back into shape with kettlebell training and is ready to start rucking now. It's really great that he came out but my legs and glutes were really tired and tight from yesterdays' excellent but very explosive/high volume session and having him there made me push perhaps just a little more than I would have.

Got some great interval times, however :)
I started out slowly but lap number four timed out at 7:34 and that was surprising fast
Legs loosened up a bit after each squat but tightened up as soon as I put some speed into it

50 lb Ruck
12 laps
11 iso squats
lap 4 7:38
lap 8 7:12 !
lap 11 6:59 I pushed the red line just a bit to bring that one in by the hair of my chinny chin chin :)

I will feel that tomorrow. Hell I  feel that now'

1:55

BW 167.2
BF 12.2
W 56.6


We'll see how I feel tomorrow as to what press weight I use

datsit
DFQ

44 kg One Arm Swings 1x8/8,45 lb CB Arm Cast, hacks, weighted pushups, side laterals

The groove is good. Very good. The best it's ever been, actually. I have a launching pad, a jumping off spot, a bottom to push off of and it makes so much difference. Watching the video I'm really happy with the height of the swing and the power all the way through. It's a major change from just a few months ago and really mastering this " hit the hole" position is making all the difference. Serious glute involvement too and my glutes were pumped today just as they should be, as the main driver in this movement

But my legs are working too, in sequence, and everything is stronger again. Speed swing day is crucial though, for keeping speed and strength endurance high, as well as pure muscle  memory.
Being able to hit the hole,in a swing or a squat or a jump is crucial for getting the total stretch reflex needed for total muscle activation. I never had one in my power squat for obvious reasons but I saw others do it all the time and always new it was the key to power. It looked so much easier than the 'search and destroy' mission I always went on; searching for some place to push off from.

So the top end power and more comfort in the backswing is paying off now.Very very nice feeling

One arm swings
 16 kg x 5/5 x 2
20 kg x 5/5
24 x 5/5
28 x 5/5
32 x 4/4
36 x 4/4
44 x 8/8 x 10 sets
160 reps
15, 520 lbs

Clubbell arm casts


havent done these in ages and wanted to test if not doing snatches took the pressure off my left biceps tendon. It's been talking to me too much lately and I think it's the snatches so we'll see

CB Arm Casts
20 lbs x 10/10
25 lb x 8/8
35 lb x 6/6
45 lb x 5/5

wow these felt strong. heavy  with the 45 but definitely do able! handling all these heavy bells and the barbell press have definitely made a difference. I think these will stay in. The two hand versions dont bother my wrists. One arm stuff is done

Hacks
65 x 10
95 x 8
115 x 8
135 x 6
155 x 6  tie pr

strong

Horiz bar pushups
bw x 12
35 x 12 x 3

very strong

side raises
3 sets of 12 with 15

tired now

BW 167
BF 10.9 ( bath)
W 58.4

ok lets see how strong the ruck is

datsit
DFQ

Hot Ruck

Damn hot ruck. high 80's and tons o sun. Got it done though, and Tracy joining me made it easier too. Harder to whine about the heat when she's there. but damn it was hot. I just kept thinking of Rob Blair in the Sahara for all day and days on end and I shut up fast :)

45lb ruck
6 laps
55 min
no timed laps

BW 165.8
BF 12.4
W 56.7

wore my xoskin muscle shirt and the regular t shirt would have been better. straps cut in just a bit

datsit
DFQ

Now THIS is heat

24 kg Speed Swings 14 min, walking lunges, parallel bar pushups. real laterals

This was no joke with 90+ deg temps out today. Definitely NOT heat adapted yet. Big jump in  the deep end of the pool.

Kept my shit together though and got it done. Fan city though, the beginning of the season. Also my new pair of XOskin compression shorts came in and I really love these things for both heavy and high volume swings. They are pretty much perfect. Just enough support but not too much, And they wick and cool you great!

 24 kg Speed swings
15:15 x 10 rpa
14 min
280 reps
14,480 lbs

not that bad. no double breathing. mindset was solid. stayed focused but it was tough. I was sore and the bell felt heavy from the get. I did find a great smooth swing groove though and that made it easier to stay smooth and really work the swing arc

Walking lunges
4 laps of 40 steps
hard but solid

Parallel pushups
2 sets of 30
1 set of 25

the heavier swing do work that upper back big time

rear laterals
3 sets of 20 with 15's !
PR
felt great to go a little higher reps and got a great burn

BW 166.4
BF 11.7
W 57.3

ruck tomorrow should hot and serious!

datsit
DFQ

150 lb Military Press 5 x 2,28 kg squat cleans,floor pushups,crawls, side laterals

I think I have to stop snatching. My left biceps tendon, and shoulder, have been tight for the second week in a row after saturday's snatching. I got it squared away midway through the presses but I think that's what's causing it and it's not worth it. I'd rather barbell press these days.
I'll skip it next week and see how it goes next monday.

I was tired today but not weak. The third workout in a row, especially with yesterday's speed work definitely has got me going.
I wanted to replicate last weeks workload before I back off but in full sets of two and it went fine. Even got better as it went


Didn't try to touch bar to chest even though that was the plan as it pinged my biceps tendon, by third set it was calm and stretched out even to touch. All the SMR work today didn't really help much.

Military press
stick x 5 x 2
45 x 5
65 x 4
85 x 3
105 x 2
125 x 2
140 x 1
150 x 2 x 5 sets

Squat cleans


20 kg x 3/3
28 kg x 3/3 x 4 sets

excellent except hands, wrist, forearms are TIRED.

Floor pushups
3 sets of 35!!!
 very very strong. could have done 40's

Crawls
3 sets of 70 ft

strong also

side laterals
3 x 12 with 15's
needed these for shoulder balance. helped

hot today, 91 deg! summer's coming

BW 166.2
BF 11.9
W 57.3

datsit
DFQ