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.

 

[casualbb]

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

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=248209

I'm trying to get a job at my college gym. That'd be the perfect part-time job, so we'll see. I remain optimistic.

 

[FatRat]

Looks solid Debaser, although a lot of changes from DC

A few observations / questions:

1) How are you going to perform the 2 x 5 sets? Are you just going to stop at 5 rather than continuing to failure and rest pausing to hit a range. (e.g. aiming for somewhere between 11 – 15)?

2) Is there a reason for moving Quads to before Hams? Personally I quite like the idea of Squats / Presses etc. last so that you can give them your all then go home…

3) I personally wouldn’t do the behind neck press, but that’s your choice

4) You only going for two variations rather than three? Not a major problem, just I found that three makes the program more rounded, and allows you to accumulate more strength before having to do the same move again with more weight.

 

[from zero]

Looks good man, I like your ideas concerning the rep ranges. I was actually thinking of trying something similar when I get bored with this.

Keep us updated on your progress.

 

[Debaser]

Looks solid Debaser, although a lot of changes from DC

A few observations / questions:

1) How are you going to perform the 2 x 5 sets? Are you just going to stop at 5 rather than continuing to failure and rest pausing to hit a range. (e.g. aiming for somewhere between 11 – 15)?

2) Is there a reason for moving Quads to before Hams? Personally I quite like the idea of Squats / Presses etc. last so that you can give them your all then go home…

3) I personally wouldn’t do the behind neck press, but that’s your choice

4) You only going for two variations rather than three? Not a major problem, just I found that three makes the program more rounded, and allows you to accumulate more strength before having to do the same move again with more weight.

1. I explained above about the 5 rep sets
2. I don't want the hamstring curls affecting my 20 rep squats in any way...and to me SLDLs are actually more difficult/intense than the leg presses anyway.
3. Yeah I'm weary but I'm giving it a shot with the smith and no lower than mid ear.
4. I have fractional plates so I don't have to add 5 lbs every session.

 

[FatRat]

Looks good, keep us updated with your progress, specially when compared with regular DC. Sorry I missed the post about the 2 x 5, you did expalin quite clearly!

 

[Debaser]

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..

Try 5 minutes and see if that doesn't help...

 

[hellboy]

Hey Debaser!

Are you still on this routine? How's it working for you? I'm particularly interested in hearing about the effectiveness of the 2 sets of 5.

I want to try the DC routine in the next month or so but man I get really bored with sets of 10-15. I'm worried I won't be able to maintain my focus on them. Any tips?

Thanks!

 

[Zander1983]

Hey Debaser!

Are you still on this routine? How's it working for you? I'm particularly interested in hearing about the effectiveness of the 2 sets of 5.

I want to try the DC routine in the next month or so but man I get really bored with sets of 10-15. I'm worried I won't be able to maintain my focus on them. Any tips?

Thanks!

While I'm not Debaser, I see no reason why 2x5 done DC style couldn't work.

Maintain the slow negatives and add some rest pauses and you'll be doing just fine.

 

[Debaser]

Yes I'm still doing it and it's going well thus far. I'm adding weight or reps every single workout.

I think I need to add more rest time between sets of overhead presses. Standing presses with heavy weight for 5 reps require a lot of effort...one time I only got 2 reps with what I just did 5 with. So I'm just adding more time in there.

On a side note, if you're doing the program correctly you won't get bored with sets of 10. The rest-pause will be one of the most difficult things you've ever done. Boredom won't be an issue when you're trying to be a freight train.

 

[shwaym]

are you lifting every other day or M W F?
why dont you go to failure?
did you drop the rest pauses? if so why?

i wouldnt move shoulders to day 2 because that would mean they would be trained every 'on' day (from chest on day 1)

i tried DC a month or 2 ago and i just didnt gain as fast as i could on higher volume stuff, maybe ill try it again later with 2 sets for most exercises.

my split was:

1: chest shoulders, triceps
2:back, legs, biceps
off
repeat

with 3 exercises for each body part being rotated
im pretty sure i wasnt overtraining cause i was getting stronger.

let me know how my setup looks,
and post results on the new rotine.

 

[MrTrap]

debaser, this is great, you can answer something I've been wondering about. Which seems harder to recover from - the 2x5 or the 1 higher rep set?

TIA,
Traps

 

[SlavikHavik]

How long have you been training DC for, what sort of gains?

What sort of time under tension does DC reccomend you should shoot for. Ive seen some guys doing sets with over 10 reps, sometimes up to 15 for legs. and DC reccomends 8 second negatives? that would be about 150 seconds (8 seconds down, 2 up, over 15 reps) TUT? is that right?
what time should you be shooting for each set, before you go into your static hold?

 

[IJ26]

4-6 second negative and its not supposed to be exact just to where you are controlling the weight on the way down