Currently running a Dorian Yates inspired routine rotating exercises like DC Training prescribes. Some info about myself…
Amt of time training seriously: 1.5
Squat: 240x5 Bench: 165x5 Deadlift: 425x1
Height: 6’1’’ Weight: 187 Bodyfat: 17% or so
Diet is currently carb cycling to try and fix body composition.
Gonna post the last 2 workouts to catch things up to pace.
Monday November 28th, 2011:
Seated BB Press:
100x8
75x12
Seated Lateral Raise:
15xF
10xF
Rope Pushdown:
57.5x15
Reverse Grip Pushdown:
35xF
Squat:
205x6
Notes:
Could have gone heavier on the BB Press. Rope Pushdowns were brutal… squeeze at the bottom, then a 3 second negative. Been trying to build the squat back up slowly after an injury. Might have to take the weight down a little more since lower back is still in pain, or switch to low box squatting. IDK. Once the injury is healed, im going to go back to a linear progression program to get a 300x5 squat.
Wednesday November 30th, 2011:
DB Bench:
70s x 5
55s x 12
HS Preacher Curl:
62.5 x 15
Pullover:
160 x 15
Rack Pull:
335 x 15
Notes:
Was supposed to hit the first set on DB Bench in the 6-8 range, but got stuck at the bottom for #6. Repeat 70s next time on flat DB. Everything else went really well. Pullovers are done yates style, hold at bottom of movement, then slow negative. Could get a lot more weight just moving the weight, but this way seems much harder. Curls had a 2 second negative… that was brutal. Was supposed to hit 6-8 range on rack pulls, but the weight was easy so i kept going.
Monday December 5th, 2011:
Decline Bench:
155x8
125x13
Seated DB Curl:
35x12
Pullover:
170x15
Deadlift:
335x2
Deadlift was terrible because our gym replaced regular places with hex plates over the weekend… might just do rack pulls. Need to do something about chest strength imbalance… would have gotten a 9th rep on the 1st decline set. Right arm was slightly away from the middle of the ROM, while the left arm was a couple inches from lockout.