Going to be running DC training soon. Read over Cycling for Pennies in a few different formats, as well as continuation posts by Dante Trudel - and I believe everything I programmed matches the prescribed plan per DC training.
Transitioning from a bastardized PPL 5x per week (skipped most 2nd leg days, don’t judge). Not new to Rest-Pause.
Stats
5’9"
219lbs
28y/o
Training ~12 years (first few years wasted)
PR’s:
Incline Bench: 255x5(probably able to hit 265x5
Deadlift: 475x5
Squat: 365x5
Training Program
A1:
Incline BB Bench, 11-15 Rest-Pause
DB Shoulder Press, 11-15 Rest-Pause
Skull Crushers, 20-30 Rest-Pause
Overhand Lat Pulldown, 11-25 Rest-Pause
Nautilus Row, 11-15 Rest-Pause
B1:
EZ Curl, 20-30 Rest-Pause
Crossover Hammer Curl, 20-30 Rest-Pause
Standing Calf Raise, 1x4-8, 1x20 Widowmaker
Back Squat, 1x4-8, 1x20 Widowmaker
Romanian Deadlift, 1x10-15 Straight Set
A2:
Incline DB Bench, 20-30 Rest-Pause
Nautilus Shoulder Press, 11-15 Rest-Pause
Dips, 15-20 Rest-Pause
Neutral Grip Lat. Pulldown, 11-15 Rest-Pause
Landmine Row, 2x5-8
B2:
Preacher Curl, 20-30 Rest-Pause
Hammer Curl, 20-30 Rest-Pause
Leg Press Calf Raise. 1x10-15 Straight Set (5s neg. 15s iso stretch)
Hamstring Curl, 11-15 Rest-Pause
Hack Squat, 1x4-8, 1x20 Widowmaker
A3:
Nautilus Incline Press, 11-15 Rest-Pause
Seated Smith Shoulder Press, 11-15 Rest-Pause
Close Grip Bench (Smith Machine), 11-15 Rest-Pause
Pull Up, 15-20 Rest-Pause
Deadlift, 2x5-8
B3:
DB Supenation Curl, 20-30 Rest-Pause
Reverse Grip Curl, 1x10-15 Straight Set
Seated Calf Raise, 1x10-15 Straight Set (5s neg. 15s iso stretch)
Front Squat, 1x4-8, 1x20 Widowmaker
Hip Thrust, 1x10-15 Straight Set
I believe I have followed all concepts of DC training, but the information is hardly straight forward to obtain. Feel free to comment/advise as you see fit. I kept out few exercises that could be heavier out, simply to keep others in that I like/feel better; also listed Hip Thrust as a Hamstring exercise (I know it isn’t, but there is no glutes category in this programming)
EDIT: Visual reference in last post of training log here PreWorkout and Hatred: 5/3/1 + DoggCrapp Training - #116 by Andrewgen_Receptors