Debaser, i see where ur comin from

[louden_swain]

Here are a few comments that I have. For one, you tried something a little different. . .and thats great. However, this routine is not quite DC training. Let me explain why.

CHEST

You start out with Flat Bench Presses.

warmups look good until a certain point. Here is where your routine looks good. 135 x 15, 185 x 10, 225 x 5. Nice weights ranging between 40 and 68 percent of your max.

Here is where your routine is flawed. Using weights such as 275 x 1, 295 x 1, and 315 x 1 is not considered a warmup. You using weights that are close to your maximum output. You are working with weights between 83 and 95 percent of your total max. This is much too heavy to use for a warmup. If you were to constantly perform this each workout, you would wear down the CNS and the regression of strength will start.

As for your building set with 245 for 8, this seems to be realistic. However, you were unable to perform at your maximum potential because you spent the majority of your energy with the heavy singles. If your max is 330 on bench, you should be able to complete 12 straight reps with 245lbs. . .you were unable to accomplish this.

Next time leave out the heavy singles and go straight to 255lbs for 10 or 11 reps.

Forced reps should not be included. . .its your job to do the work. Rest pause for 10 to 12 seconds and pump out 2 or 3 more reps.

Where was the static hold? This makes a huge difference. Hold 255lbs not in a locked out position for as long as possible before the bar starts to come down. When this happens, transform the downward motion into a negative rep (5 to 10 seconds). After this you will absolutely blitzed.

Here was your remaining chest routine: Incline Bench and Incline DB Presses.

Nope, these are not necessary after your one all out set on bench pres. This is too much volume and will cut into recovery time. Next time start out with Incline Barbell Presses instead of bench. Use a 2 or 3 exercise rotation. This will help keep training fresh and will allow your body to remain confused and determined to grow.

CHEST

Your tricep routine was pretty good, but leave out the cable press-downs. . . .save them for the next training session.

OTHER COMMENTS

If you perform this routine correctly, you have experience soreness like you have never had. You will be able to achieve an incredible pump for using one all out set. If you perform this routine and you are not experiencing this. . . .you are not giving 100 percent or performing the routine correctly. Anyhow, think about these comments

 

[TheOak84]

but how can u say i didnt give 100%.. my chest is still sore, i did it on monday..

i know i didnt do DC, but it was awesome

why dont u like forced reps.. thats past failure.. i failed at 8..
then went past failure..

i dunno man, what ever i did felt really good.

im gonna try if to back today.. what should i do..

 

[Debaser]

chill out I didn't reply because you posted it 4 times and I was waiting for a mod to remove the rest...

Anyway all you're really doing is overtraining. Let me explain:

DC (and several others) think that volume training will generally overtrain you anyway. Now, you're already doing that, and then adding intensity boosting techniques on top of it. It will take forever for your chest to recover, and you'll probably experience no growth.

DC training is generally 1 set per exercise, and 1 exercise per muscle group. You rotate the exercise choice the next session. Too much to explain but it's all in the sticky.

 

[Debaser]

Also if you're STILL sore, that's almost a definate sign that you're overtraining. If you did 1 set, your chest would have been recovered yesterday or the day before, and you'd be able to train it again.

So let me reiterate, if you're able to hit all the muscles 1.5 to 2 times as often during the course of the year, and you're recovering, you're going to grow 1.5 to 2 times as much (overly simplified I know).

 

[TheOak84]

ok, Louden said id fell soreness like ive never felt before..

So, ur tellin me, you get extremly sore for 1-2 days.. then all the sudden ur not.. thats hard to believe

explain to me..

 

[louden_swain]

but how can u say i didnt give 100%.. my chest is still sore, i did it on monday.why dont u like forced reps.. thats past failure.. i failed at 8.. then went past failure..

You did work very hard, but I was saying that you couldn't give a 100 percent on your one set because you perform 3 sets of heavy singles between 83 and 95 percent of your max.

You did get 8 reps with 245lbs.

However, without the 3 sets of heavy singles, you probably could have hit 255lbs for 10-12 reps. Try peforming a static hold with 225lbs for 30 seconds if possible (not quite in a lock-out position)

Forced reps are great, but the DC program wants you to do 100 percent of the work. If you fail you fail. . .this is where rest pause comes in handy. Next training session you will attempt an additional rep.

As for your back routine, find something you like. For example you could use. . . .

Deadlifts, Barbell Rows, Close Grip Pull-Downs.

In a DC Routine a training session is like this:

UPPER (one exercise)
1. Chest
2. Delts
3. Triceps
4. Back Width
5. Back Thickness

 

[TheOak84]

ya i see where ur comin from with the chest thing louden
i prolly could have done 255 for 8-10..

but anyway

i have the exersises for my back, bb rows, deads, pullups

but is there anyway i can do them in the same style i did my chest?

 

[louden_swain]

ok, Louden said id fell soreness like ive never felt before..

So, ur tellin me, you get extremly sore for 1-2 days.. then all the sudden ur not.. thats hard to believe

explain to me..

Lets say I have just completed a training session. I leave the gym and my muscles are severely swollen and fatigued. The soreness gradually builds up as each hour progresses For me, the soreness peaks at about 24 to 36 hours after the training session. After peak soreness is reached, it starts to taper off for the next day or two. I am typically sore for about 3 days

The extreme soreness is caused from the static holds, slowly controlled negatives, and extreme stretches. These techniques cause extra minor tissue damage and lactic acid buildup.

Here is a cheesy graph of events:

3 hour intervals are listed on the left after the training session.
* represents the degree of soreness

Training session
03*
06**
09***
12****
15*****
18******
21*******
24******** {peak soreness range}
27********
30********
33********
36******** {peak soreness range}
39*******
42******
45****
48**
51*
Soreness Gone

 

[louden_swain]

I made a typo, peform the static hold with 255lbs, not 225lbs.

 

[TheOak84]

ok, how bout the back stuff