First DC work out...

[TheOak84]

im gonan do 6 sessions of it. i think BFS talked me into it. heres what i did

flat bench - 275x10+2RP+2 FR+1N
military press - 155x8+2RP+2FR
skulls - 115x8+2RP+2 FR+1N
pullups - BW+25poundsx10+2RP+2 FR+1N
deads - 3x8
shrugs - 3x15

extreme stretches for chest tris and lats.. this is my 6 session plan:

Day A1
Flat Bench 1x8+2 RP+2 FR+1N
Military Press 1x8+2 RP+2 FR+1N
Skull Crusher 1x8+2 RP+2 FR+1N
Chin-up (Wide) 1x8+2 RP+2 FR+1N
Deadlift 1x8
Shrug 3x20

Day B1
Barbell Curl 1x8+2 RP+2 FR+1N
Wrist Curl 1x8
Heel Raise 1x12
Good Morning 1x8
Squat 1x8 | 1x20
Crunch 1x12

Day A2
Incline bench 1x8+2 RP+2 FR+1N
DB military 1x8+2 RP+2 FR+1N
Close grip Bench 1x8+2 RP+2 FR+1N
close grip pull-up 1x8+2 RP+2 FR+1N
Bent over Row 1x8
DB Shrug 3x20

Day B2
Incline DB Curl 1x8+2 RP+2 FR+1N
Reverse Wrist Curl 1x8
Seated calf 1x12
Stiff Leg Deadlift 1x8
leg press 1x8 | 1x20
Leg ext 3x12

Day A3
Dips 1x8+2 RP+2 FR+1N
Hammer military 1x8+2 RP+2 FR+1N
Press down 1x8+2 RP+2 FR+1N
medium grip pull-up 1x8+2 RP+2 FR+1N
Seated row 1x8
DB Shrug 3x20

Day B3
Hammer Curl 1x8+2 RP+2 FR+1N
Reverse Wrist Curl 1x8+2 RP+2 FR+1N
Standing calf 1x12
Ham curl 1x8+2 RP+2 FR+1N
Squat 1x8 | 1x20
Leg ext 3x12

i have anothe routine set up for after this.
I am a bit tired. the negatives really take it out of me, especially after i do them beyond failure.. ill post each day of DC training.

 

[wildonsquats]

The exercises are fine, but whether or not you can recover in time to do the next workout depends on your split.

I personally do a similar program but I have a M T Th Sat split.

I've found that doing a program like this is pretty heavy on the lower back work and so i tend to stay away from doing stuff like deadlifts on a Monday, and then squats on a Tuesday.

I was doing great on a "normal" DC program, and found that i got incredible strength gains from doing sets of 5 with rest pauses, including 20 rep squats. But after about 5 months of continuous gains and PR's i think my body just said enough and started to break down and i basically stalled out and got sick.

Just try it, see if you like the negatives..

Currently i'm going for higher reps but still using the same routine while dieting down.

A couple of comments on your choice of exercises though:

1. I personally have abandoned shrugs as i get enough of a trap workout from deadlifts / rack deadlifts / face pulls. And the basic DC program only is supposed to employ one exercises for upper back and one exercise for lower back.

2. I'm assuming you are doing good mornings for your back/hams movement, but you are doing heel raises before your squats. I like my lower legs to be fresh while squatting but if this works for you then go for it. I normally do a major leg movement (squat, front squat, leg press) then do hams then calves.

3. Great choice on doing the 20 rep squats, i love them and there is nothing that takes more committment than these.

 

[collegiateLifter]

I'm not sure what's going on with the shrugs and leg extensions though....

 

[JOKER47]

Keep us posted on how it goes.

 

[TheOak84]

wild - im not doin these straight, im doin 2 on 1 off, sorry for the confusion. i am doin good mornings, which are listed on one of the days. also, i do negatives. the RP = rest pause, FR = forced rep, N = Negative.

i feel that i need a bit more work on traps, so i added shrugs. it doesnt mess up the training so its ok. as for the leg ext.. ill mosty likely end up doin 1x12.. i dunno y i wrote 3x12, i guess im just used to it.

 

[TheOak84]

Todays DC work out #2:


Crunch 1x12
Squat 275 - 1x8 | 155 - 1x20
Good Morning 135 - 1x8 - never did these in my life. so, ya know
Heel Raise 200 - 4x12
Barbell Curl 115 - 1x8+2 RP+2 FR+1N
reverse curl 75 - 3x8
Wrist Curl 135 - 3x8

extreme stretching for quads and hams

the 20 rep squats were hard. took me like almost 3 minutes to do the set.

i dunno if i did them right. i did 275 for 8 then 155 for 20 right away, with 5 seconds rest. it was awesome. i got light headed and sat down like ED Corney for about 5 mins.

either way, im gonna be fucked tomaro

 

[Debaser]

I'm not sure what's going on with the shrugs and leg extensions though....

Agreed, and do you really think 6 sessions is long enough to give a program a fair trial? At least do it for a month, and DC gets mad when people don't give a program (not just his) at least a 3 month trial.

 

[TheOak84]

and DC gets mad when people don't give a program (not just his) at least a 3 month trial.

i dont care what he thinks. im just doin this because i felt a hint of over training. i kind of like it. after im done with this im goin to:

Monday

Flat bench – Muscle Media bench press routine
Flat flys – 3x10-12

Push press – 5x5

Weighted Dips – 3x8
Overhead ext – 3x8-10

Tuesday

Squats – 3x3
Speed deads 8x3

Pull up – 5x10
Shrugs – 4x12-15

Barbell curl – 3x5
Db curl – 2x10-12

Thursday

Bench press - Muscle Media bench press routine
Incline DB – 3x8-10

DB military – 5x5

Close grip bench – 8, 6, 5, 3
Skulls – 3x8

DB upright row – 3x12

Friday

Squats – 5x5
Ham curl – 4x12

Barbell row – 4x6-8
Close grip row – 3x8-10

Hammer curl – 3x8
Reverse curl – 1x8

Db shrugs – 3x12

i will admit, DC beats up my whole body. i will do it again, prolly for 4 weeks every 3-4 months.

 

[Debaser]

If you see that a program is working very well, why would you switch to something else after 3-4 weeks?

 

[TheOak84]

If you see that a program is working very well, why would you switch to something else after 3-4 weeks?

i like to lift heavy, sets of 3x3, 5x5. its satisfying to me. i do like DC a bit.