My DC Training Schedule (Opinions Encouraged)

[shibs]

Recently decided to jump into this. I'm excited about it, and I've got my 2nd workout tomorrow. The first definitely kicked my ass. I wasn't expecting it to be that difficult because it looks somewhat easy on paper. The stretching was a lot more physically challenging than I anticipated!

For those not familiar, you generally do a 2 way split, rest pause (RP) fashion. This means doing one weight, for three sets. You only get approximately a 25 second rest between each set. So for example for bench I would do one set of 8, 25 sec rest, one set of 3, 25 sec rest, one set of 1, for a total of 12 reps, going to failure each time. Afterwards, I would go through 60 seconds of extreme stretching for that body part. Most exercises are conducted in this manner, with exception to a few. So when I write what I'm doing, I'll write in the total amount of reps I want to get in a full RP set.

Also, the schedule is this;

Mon: A1
Wed: B1
Fri: A2
Mon: B2
Wed: A3
Fri: B3

and repeat

For my A workouts I'll be training Chest, Shoulders, Triceps, Back width, Back thickness, in that order

For my B workouts I'll be training Biceps, Forearms, Calves, Hamstrings, Quadriceps, in that order. The calf exercise is performed in a special way, refer to the reference at the bottom.

This is my schedule I'm planning; experienced DCers please chime in!

A1
Flat Bench Press 11-15 RP
Military Press 11-20 RP
Close Grip Bench Press 11-20 RP
Weighted Pull Ups 11-15 RP
Bent Over DB Rows 10-12 Just One Max Set

A2
Incline Bench Press 11-15 RP
Medium Grip Upright Rows 11-15 RP
Triceps Rope Extensions 15-30 RP
Weighted Chin Ups 11-15 RP
Deadlift 6-9, 9-12

A3
Flat DB Bench Press 11-15 RP
Seated DB Presses 11-20 RP
Dips 11-20 RP
Wide Grip Lat Pulldowns 11-15 RP
T Bar Rows 10-12 One Max Set

B1
Preacher Curls 11-20 RP
Barbell Wrist Curls 10-20 One Max Set
Standing Calf Raises 10-12 One Max Set
Lying Hamstring Curls 15-30 RP
Squats 4-8, 20

B2
Barbell Curls 11-20 RP
Palms Down BB Wrist Curl 10-20 One Max Set
Seated Calf Raise 10-12 One Max Set
Sumo Leg Presses 15-25 One Max Set
Hack Squats 4-8, 20

B3
Seated DB Curls 11-20 RP
Hammer Curls 10-20 One Max Set
Leg Press Toe Raises 10-12 One Max Set
Seated Leg Curls 15-30 RP
Leg Presses 4-8, 20


Current stats are...
~194 lbs, pretty lean
Max Bench: 255x6
Max Squat 345x4
Max Deadlift 470x5


I got the majority of my information here;

http://www.simplyshredded.com/a-loa...ystem-the-next-big-thing-in-bodybuilding.html

as well as;

http://www.elitefitness.com/forum/w...ng/dc-training-extreme-stretching-206102.html

 

[ExtraMile]

Quick tip - when rest pausing the flat db presses lower the weight a little and go for more reps like a 20RP set. Reason being since you have to kick the dumbbells back into position and start from a dead stop it's hard to get the same amount of reps you normally would with a barbell press. So where as you might get 10-5-3 on the barbell press with the dumbbells at least I know I'd be getting 10-3-1. You might find the same with the seated dumbbell presses as it's the same deal.

 

[RickRock13]

Looks pretty good overall. I agree with increasing total reps for any DB pressing movements....especially overhead. 20-25 rest, pause is good for that. I would also add in the second set on all of your back thickness exercises. It should be one heavy set and one lighter set (no rest pause)

 

[shibs]

Awesome, thank you both. I will definitely include your advice. So far it has been good, the stretching is a lot more painful and demanding than I could have imagined!

One question, I'm used to doing really heavy deads, and I'm not a fan of doing a medium set, then a lighter set for 20. Is it ok to stick to my old way? I never did more then 5 reps before. Or should I really just do it this way? This is the only problem I have with the program.

Sent from my DROID BIONIC using EliteFitness

 

[RickRock13]

The 20 rep sets should be only for your final widowmaker set on quads. All back thickness exercise should be something like a set of 4-6 and a set of 7-9

 

[shibs]

Ok gotcha, thanks

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[ExtraMile]

Awesome, thank you both. I will definitely include your advice. So far it has been good, the stretching is a lot more painful and demanding than I could have imagined!

One question, I'm used to doing really heavy deads, and I'm not a fan of doing a medium set, then a lighter set for 20. Is it ok to stick to my old way? I never did more then 5 reps before. Or should I really just do it this way? This is the only problem I have with the program.

Sent from my DROID BIONIC using EliteFitness

doesnt really matter as long as you're getting it done and making progress on the exercise, it's not like next year you'll be stuck with development every where except back thickness because u did 2 less reps on your weekly deadlift set than what you're "supposed to do". lol

I like to hit a heavy 2-5 and then a 6-10. Or sometimes I flip it and start with a rep set then add more and hit another set of less reps.