Back to DC training...

[Debaser]

I decided that, although the progress was good with my current routine, I can't stay away from DC for long as it's so damn productive. Though I'm making a few slight modifications; many of the principles are still intact. For example I'm alternating a few of the rep ranges, etc. but just go ahead and look at the routine:

Day 1-A

Chest – Bench Press 2 x 5
Shoulders - Standing Press 2 x 5
Triceps - Overhead Lockouts 2 x 5
Back Width - Pronated cable pulldown (fairly wide) 2 x 5
Back Thickness - Partial Deadlift 2 x 5

Day 2-A

Biceps - Barbell curl 1 x 10 + RP
Forearms - Hammer curl 1 x 10
Calves - Standing calf raise 1 x 12 DC style
Quads - Breathing squats (rest-paused after 10th rep) 1 x 20
Hamstrings - Hamstring Curl 1 x 10

Day 1-B

Chest - Incline hammer press 1 x 10 + RP
Shoulder - Behind neck (to midear no lower) smith machine press 1 x 10
Triceps - Dips elbows in 1 x 10 + RP
Back width - Hammer pulldown (supinated) 1 x 10 + RP
Back thickness - Hammer rows 1 x 10

Day 2-B

Biceps - Dumbell curl 2 x 5
Forearms - Reverse curl 2 x 5
Calves - Seated calf raise 1 x 12 DC style
Quads - Leg Press 2 x 5
Hamstrings - SLDL 1 x 10

I will also do accessory work such as abs, rotator cuff work, hypers, side bends etc.

Opinions?

 

[NWinters]

looks neat..let us know how it works for you

 

[revexrevex]

Looks good bro, none of these are to failure right? except the +RP?

 

[revexrevex]

Also, sorry for intrusion on your thread, but I've been meaning to ask you this question

In theory, the stronger you get on basic exercises, the bigger you will get. So...

I was always doing my military presses after my benchpress varioations. By the time I would get to military presses, my delts would be exhausted already. I've been thinking of moving the military presses to the leg day... so it would look like

Squat / Box Squat
Military Press
SLDL
Abs

This way my shoulders would be fresh to go full intensity in military presses. Do you think I will compromise anything by not working the shoulders on my chest/triceps day?

 

[revexrevex]

About 3 minutes after I finish benchpress, I start my warmup with overhead presses, taking about 2 minute rest in between the warmups, and do my workset. Bneching before military had impaired my pressing ability so much tthat I am struggling with 135. I've just always been afraid to move military to another day..

 

[Debaser]

How long do you wait in between benches and overhead presses?

 

[Debaser]

Looks good bro, none of these are to failure right? except the +RP?

The non-RPs are 1 rep away from failure. For me that means really close, but I could still eek out that last rep if I focused 100% Occasionally I will still hit failure I'm sure, since I'm adding weight each session and might need to drive up that last rep if it was a tough increase.

 

[casualbb]

looks solid. you know what you're doing

 

[Debaser]

Thanks casual...btw hows PTing going for you?

 

[Zander1983]

rev, try splitting your workout into vertical and horizontal pushing/pulling.

One upperbody day do military press and pullups, the next do bench and rows, for example. I found that to be the best way to organise my upperbody movements.