Critique my DC routine

[Madd Hatter]

I've been doing 5x5, think I'll do a few weeks of 5x3 then give this a try. 3 warmups per exercise, 1 working set 10-15 reps (20 ok for back, legs). Statics as desired. Exercises selected with no spotter in mind. Still working on upping my intensity. Should I start on the light side and work up or start balls to the wall?

Monday
Flat DB bench, chest stretch
Military Press (smith machine? DB?), shoulder stretch
OH/UH Pressdowns, tricep stretch
Parallel Grip Chins
Head Supported BB Rows, back stretch
*question: what should I do for back stretch? hang?*

Wednesday
Incline Curls
Reverse Grip BB Curls, bicep stretch
Seated Calf Raises
Squats
Hamstring Leg Press, quad/ham stretches
Abs/Obs

Friday
Incline Hammer Press, chest stretch
Upright row, shoulder stretch
Incline Curl and Press, tricep stretch
WG Pullups
Seated Floor Row from High Pulley, back stretch

Monday
Animal Curls
Farmer’s Walks, bicep stretch
Standing Calf Raises
SLDL
Leg Extensions, quad/ham stretches
Abs/Obs

Wednesday
Extra Wide Grip Dec. BB Pullovers, chest stretch
Arnold Presses, shoulder stretch
Tricep Dips, tricep stretch
UH Lat Pulldown
Rack Deads, back stretch
*question: how high to set the pins for max back work, min leg work?*


Friday
BB “15’s” (21’s)
Cable Wrist/Reverse Wrist Curls, bicep stretch
Calf Press
Hamstring Curls
Leg Press, quad/ham stretch
Abs/Obs

 

[MattRecc]

i would drop flat bench db press, since its reall hard to do the rest pause, and once you plateau, you can only go up by 10lbs each time.
I know this might just be me, but i have never been a fan of pullovers for chest. Especially if you are going to be doing DC training, i use all mass pressing movements for chest (Inclines, Hammer Strength flat bench, weighted dips elbows out) but these are just suggestion

Also, get rid of the Arnold presses. They are horrible on your joints and near impossible to do rest pause. Try doing another pressing movement for the shoulders. I'm not a big fan of upright rows, because it puts lots of strain on my wrists.
The shoulder exercises that i use are Hammer Front Military presses, Smith Machine presses, and side laterals.

As for your question on the back stretch, stand back, grap anything thats about mid chest height with one arm, then squat down and lean back, twisting your torso so that your arm is across your body, keep leaning back and BELIEVE me, it will start to feel like your lats are going to explode, hold for 45-60 seconds, then repeat the same with the other arm. I do this stretch every back day, and occasionally also throw in some of the hanging stretches.

I do military presses on the smith (mostly because i have no spotter, and its easier to do the rest pause). Also if your gym has a hammer strength front military press, that is also very effective.

I do my rack deads on about the 3rd pin up (mid shin height).

i would reccomend doing the stretches on the chest/shoulder/tri days after you have completed all the sets for those muscles, because the stretches take a lot out of you.

Oh yeah and DEFINITELY throw in some regular deadlifts in addition to the rack deads, drop the seated floor row.

Hope all this helps

 

[IJ26]

great advice I was thinking basically the saem thing when I read the 1st post

 

[Yarg!]

what are "animal curls"?

 

[Madd Hatter]

what are "animal curls"?

Attach a straight bar to a high pulley, lay on your back on the ground, curl. You'll have to play around to see how much to scoot forward or back, start so your arms are almost 45 degrees with the floor at the "bottom". Curl to face, keep elbows still. I think these are the only reason I have any body part growing. After these it's hard to wash my face because of the pump.

Thanks for the advice MattRecc. Drop Flat DB bench....done. I think I'm gonna be in trouble because there's only one Smith machine and all the old guys love using it so they can bench w/ 45lb plates.

Drop WG Pullovers... done.
Drop Arnold Presses.... done (those things were getting on my nerves anyway, when I go heavy I start getting preoccupied with the path of my arms, and my triceps are the only thing sore the next day).

I'm one of the weird ones that lateral raises are more likely to hurt than upright rows, so I'm sticking with them.

The thing with regular deadlifts is I feel them as much, if not more, in my legs than my back, and my legs are already gonna be getting enough work. I just tried rack deads for the first time, and while it kept it all in the back, the whole movement just seemed way too short and awkward to me (not to mention bouncing the bar off the pins at the bottom, that can't be good). I don't know how to handle this part. I also worry about too much deadlifting. I'll have to think about it.

How has this routine been treating you (even more interested since you say you don't have a spotter either)?

 

[guldukat]

I'm one of the weird ones that lateral raises are more likely to hurt than upright rows, so I'm sticking with them.

That's not actually so weird, m'man...I found myself in the same boat. I've done DC since early March, and just got started back after a very nasty bout with flu and bronchitis.

Anyway, Dante'd hit me on the head for it, but I like laterals and did them in rotation with 2 other delt exercises.

Long story made short, they aggravated my shoulders. I've replaced them with uprights, which have gone pretty well. Keep a close eye on how your shoulders feel with the things, but done strictly they shouldn't be that problematic.

One thing's for sure, though: you'll definitely want to try an EZ bar. UR with a straight bar absolutely murdered my wrists.

The thing with regular deadlifts is I feel them as much, if not more, in my legs than my back, and my legs are already gonna be getting enough work. I just tried rack deads for the first time, and while it kept it all in the back, the whole movement just seemed way too short and awkward to me (not to mention bouncing the bar off the pins at the bottom, that can't be good). I don't know how to handle this part. I also worry about too much deadlifting. I'll have to think about it.

Don't fret it so much. I know that's a lot easier said than done, and the fucker plain HURTS, but it's really a joy to have such a productive exercise in our arsenal.

Besides, after awhile the exercise will feel natural...everything, at least to me, feels pretty odd at first, even when I've done variants of the exercise for years. SLDL, for instance, felt totally bizarre when I first did them, yet I'd done conventional deads for a long time beforehand.

As far as the rack dead form's concerned, treat each rep like a max single. Set it down on the pins, then reset. We're not talking about milling around for 10 seconds, just long enough to suck in one or two deep breaths, adjust your grip if needed and to think MUST PULL.

I wish I could be more helpful. I don't feel as if I've hit the nail on the head, here *shrugs* Maybe I'm wrong?

 

[MattRecc]

The DC routine is by far the best routine that i have ever followed. I made constant gains, never having a week where i was unable to either add weight or beat out my previous best in reps at the same weight. I had never deadlifted before this routine, so i started out my first week doing only 185, and hit a pr of 320 in my fifth week. My legs, chest, and especially biceps have responded well to the low volume.

I'm currently doing what dc desribes as a "cruising period" this week (and combined with the snow havent really been able to get to the gym this week). Starting Monday im ready to get back at it, and sticking with the same exercises that i picked in the beginning (why fix it if it aint broke). Also, i loved the fact that i am now done with my workouts in 45min to an hour. This routine is also great to do w/o a spotter, esp if the right exercises are picked (which is why i use the smith). Good luck and post up as you go along.