Please Scroll Down to See Forums Below 
i tried this DC thing for chest, heres what i did
flat bench
warm up: 135x15, 185x10, 225x5
then 275x1, 295x1, 315x1
THEN my work set 245 for 8 reps, then 2 rest pause then 2 forced reps then 1 negative...
incline bench 3x6-8
incline DB 3x8-10
no stretching.. but.. my chest is still sore ill today...
then tricep, same thing
over head ext on a curl bar
warm up: 2 dimesx15, 35x8, 45x6
then work set: 45 and a Dime for 8, 2 rest pause, 1 forced rep, 1 negative..
pressdown 3x10
i liked it, but i wont use it week in week out..
im gonna use it ever 6-8 weeks, mixed with 5x5 and a little of my own tricks..
it took me a while to look into it and understand it
what do ya think? was it right? sure feels like it
flat bench
warm up: 135x15, 185x10, 225x5
then 275x1, 295x1, 315x1
THEN my work set 245 for 8 reps, then 2 rest pause then 2 forced reps then 1 negative...
incline bench 3x6-8
incline DB 3x8-10
no stretching.. but.. my chest is still sore ill today...
then tricep, same thing
over head ext on a curl bar
warm up: 2 dimesx15, 35x8, 45x6
then work set: 45 and a Dime for 8, 2 rest pause, 1 forced rep, 1 negative..
pressdown 3x10
i liked it, but i wont use it week in week out..
im gonna use it ever 6-8 weeks, mixed with 5x5 and a little of my own tricks..
it took me a while to look into it and understand it
what do ya think? was it right? sure feels like it
