few more DC questions

[ZGzaZ]

sorry guys, i have a few more... 1) Can i use dumbells as one of my major movements? for exampe for chest can i use incline dumbell presses?? it'll be a little harder to do a rest pause, but i cant ditch these....

2) Im a little confused about where to start my weights at, normally i could pick something in my 8-10 rep range and go from there..but adding in the 6 sec negatives i have to drop it more than that.

3) Are the reps for all major exercices the same? Am I shooting for the same amount (11-15 with RP included) for biceps, forearms, calves, chest, back, etc. etc...? Or should any of them be more than each other?

Sorry for all the questions, i would just like to get it right the first time.

 

[Legion Kreinak2]

You can use dumbbells, just know it might prove to be a bitch when doing RP sets.

If you've been working out long enough you should know your body well enough to guess the correct weight. If you can hit 8-10 for 100 reps on inclined, then with negatives you may only need drop it by about 10-15 lbs. The explosive positive makes up for the negatives though, so don't worry too much. I'd say take what you can do for 8-10 and drop the weight slightly.

Everything is between the 11-15 RP range, except back thickness and forearm exercises which are straight setted.

Wrist Curls - Straight-setted - 10 reps
Heel Raises - 12 reps (5 second negative, 8 second pause at bottom of movement)
Bentover Row/Deadlift - Straight-setted - 8 reps

No static holds on tricep exercises
Straight-set Squats

 

[ZGzaZ]

should i be doing a static hold after my RP?? or wait a while to get into that??

 

[Legion Kreinak2]

I told you on a previous post, but no matter:
After I do my last RP, I explode the weight up into the static position and hold it. For Chin-ups, I jump up and catch myself at the static position, and hold it. For Inclined Bench, I lower the weight on the final rep, then use everything I can muster to burst the weight about halfway up, at the point where I feel the most tension on my chest.

Note, that this may not be the best way to do it, especially without a spotter (which I didn't have). You'll be pretty blitzed after this and might not be able to get the weight off you. I think that's why I always had to hold back a bit. No, I know that's why.