new workout-hybrid

[TENPACK]

After having followed DC training for the last 8 weeks i'm am now approaching my threshold and am going to take the 2 week cruise. The results of the program have been awesome, but i feel the need for a little change. After reading up a bit about a 5x5 Bill Starr routine I have thus decided to embark on an eclectic/hybrid program consisting of both DC and 5x5. The 5x5 will be used for larger body parts and DC for smaller ones. Take a look.

Mon
Bench 5x5 1x8 (Back off set)
OHP (BB) 5x5
CG Bench 1 rp set
Pulldown or Pullup 6x6 (cumulative fatigue)
Bent Rows 5x5 1x8

Wed
BB Curls 1 rp set
Reverse preacher curls 1 straight set x15
Leg press calf 1 straight set 5 sec down 15 sec stretch x12
lying leg curl 1 rp set
Squat 1x5, 1x20 (essentially 5x5 w/warmups w/2 worksets)

Fri
Incline Bench 5x5 1x8
OHP (Db) 5x5
Dips 1 rp set
Pulldown or Pullup 6x6 (cumulative fatigue)
Deadlifts 1x5. 1x20 (same idea as squats)

Mon
Inlcine curl 1 rp set
Standing reverse curls 1 straight set x15
Donkey raises 1 straight set 5 sec down 15 sec stretch x12
RDL 2x8
Leg Press 1x5, 1x20 (same as squats and deadlifts)

Accessory exercises: Neck work, side bends, abs, back extentions and rotator work. Stretching the body parts after working them as well.

I know its neither truly Bill Starr or DC training but I wanted to combine both philosiphies, DC-frequency, abbreviation, stretching and 5x5-Power on the key lifts, and a break from the rest-pauses for the big body parts. Let me know what you think, thanks.
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[Tom Treutlein]

Good idea in general, but I'd stray from 5x5 on bentover rows. Too much 5x5 to begin with, on Monday.

 

[TENPACK]

I see what you mean tom, but if you look at monday i'm truly only doing 5 true worksets, most of the other sets are building/warmup sets.

 

[Tom Treutlein]

Wait... the 5x5 is a warmup? Then you do 1x8 as a work set? Maybe? I'm lost.

 

[TENPACK]

no, for the 5x5 the first 3-4 sets are building/warmup followed by one back down set of a reduced weight, all in all 6-8 worksets for the day

 

[Tom Treutlein]

Oh, alright. I don't include warm-ups when I'm telling someone my routine. Looks pretty good then. Tell us how it works!

Oh by the way, I'm always interested to know how programs worked - DC, how did that go? Good size gains? Strength? Got numbers for us, weight and measurements?

What was your diet like? What's your bodyweight and metabolism like (Ecto, Meso or Endo)? Sorry for all the questions. Does it bother you?

 

[TENPACK]

Well the warmups are part of the program and are counted as sets. I'm trying to follow what Bill Starr has laid out in respects to building to my 5 rep max, for example bench 150x5, 175x5, 200x5, 225x5, 250x5, trying to increase my last set by 5-10 pounds every time. And its the same for all other 5x5 exercises.

In respects to DC's program, i loved it, i always got either more reps or weight week after week. I put on about 10 lbs in those 8 weeks eating like DC recommends. So that put me from about 215 to 225 where i stand now. Bodyfat stayed pretty constant at 8-9%. As for my body, I am definately meso, but at times can get pretty meso-endo, lol. And no your questions don't bother me, I appreciate your interest. Hopefully we can get debaser to chime in here, as I know he is or already has embarked on a Bill Starr-esque 5x5 routine, and of course he is a DC advocate as well.

 

[Tom Treutlein]

Wow, pretty nice fuckin' gains bro. More than a pound a week. I'm on HST right now, waiting for the god damn beginning deconditioning phase to end, then I'm going to tear shit up. Hopefully gains will be at least 6-7 lbs. of lean muscle. I'm excited to embark on this. I plan to use DC after. I want strength gains. Some good ones. I know HST isn't optimal for strength.

 

[TENPACK]

Thanks bro. Yeah I studied up on HST for some time, and really like the concept for it. It was between HST and DC 8 weeks ago, and I decided to go with DC. Either or I suppose, both converge on the best ways to build muscle-frequency, low volume, progressive weights. I'm sure the 6-7 lbs is in order if you eat right.

 

[Debaser]

To be honest it really looks more DC than 5x5. I don't see a lot resembling Starr's 5x5 other than just the 5x5 set-rep scheme.

I would suggest either focusing on one or the other, they're really very different programs. I think you might be overthinking a little bit, why don't you try Starr's program for 8-12 weeks and compare your results and enjoyment and go from there?

 

[TENPACK]

yeah, i see what you mean debaser, but i just wanted to combine them, having the best of both worlds. I know its not really close to Bill Starr's routine, but in saying that i feel the 5x5 rep scheme and constant weight progression has a slight resembalance, especially regarding the core exercises. I saw also where you combined hst,5x5 and DC and that kinda got me thinking. Anyway i know you are pretty fimiliar with Bill Starr as is bigbadbooty? so any input with the program would be appreciated.