[quote]StrengthDawg wrote:
This is the classic template, Mr madden. If you do anything much different than this you are fucking up DC . The sets are REST PAUSED which is different than 3 sets, so If it says 15RP you do unrack the bar with a weight you can just get for about 8 reps with a slow eccentric portion then explode up. Then rack that shit, take 15 big breaths and do reps till you almost fail. Leave 1 rep in the tank. You’ll prolly get 4-5, then rack the weight, 15 more breaths. Then repeat you’ll prolly get 2-3 reps.
DC Training by bodypart
Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)
Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)
Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a “widowmaker set” for 20 reps with a still heavy, but lighter weight)
free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)
Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)
Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)
Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)
Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)
Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men–this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)
[/quote]
Thank you, I have been doing it right then, I admit I did mess it up Monday I went a little too light and got like 23 reps total I think on DB bench and lat pull down but yesterday I followed it right, did the front squat widowmaker and that was exhausting. I’ll get a lot of shit for saying this but I think I can handle it and will be fine, while still building muscle and strength.
I’m sure I’ll be sore for a day or 2 because of the intensity transitioning from power & low rep stuff because my biceps are a little bit sore from yesterday but other than that I feel good, we’ll see how this goes