Thanks. I just took a look at it and it is very similar to DC. I got a little too interested so I left the page. I don’t want to tempt myself with another program right now. I book marked it and will go back and re-read it later.
since you workout at home, why not try loaded carries to keep fat at bay, adds to the yoke and awesome conditioning?. farmer walks and zercher carries have been game changers for my overall conditioning, upper back and keeping fat at bay. awesome, awesome exercises. in case you did not know, thibs has a topic about these lifts on his forum. If you have a weakness, dante has a post regarding that issue while doing DC. on the lines for increased biceps, add in more reverse grip work on back lifts ( chin up’s, reverse grip rows ) triceps add in more reverse grip and cg floor pressing etc. it’s out there on google. good luck
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5/27/16
Low Incline BP (RP) 205 x 15
OHP seated (RP) 135 x 15
CG Floor Press (RP) 155 x 16
Rack Pulls (RP) 300 x 18
Pull ups x 16
Rear delt flys on bench 10’s x 30
5/30/16
Incline DB curl (SS) 3 x 10 w 25s
Reverse curls (SS) 3 x 12 w 40
Calf raises off plates (RP) 48 reps with 225
Squat (RP) 295 x 15 & 185 x 20
Though not reflected in my log, I am also doing the weighted stretches and I am wondering why I have just now started doing them. I love them.
True fact. In all the years of taking progress pictures, for my coach, for myself, for the internet, for on-line contests, I’ve never once asked my wife to take them. I’ve always used a tripod. This past month was the VERY FIRST!
Clearly we’ve reached a milestone in our relationship 
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Low incline BP - RP - 215 x 15
Seated OHP - RP - 145 x 16
CG Floor Press - RP - 165 x 20
Rack pull - RP - 315 x 14
Pull ups RP - 16
I am learning as I go. For instance, I now see that I should not be doing rest-pause on rack pulls. I also see that I should be doing rest-pause on bicep movements instead of straight sets. I will adjust. I am going to work in abs and some cardio/conditioning starting next week. Pull ups are still with body weight and I am getting better at them. Never really done them much before.
6-4-16
EZ Curl (RP) 15 reps w 90
Forearm curls (SS) 3 x 15 w 65
Hammer Curls Cross Chest (RP) 15 reps w 50s
Calf raises (RP) 17 reps w 315
Squat (RP) 14 reps w 315
Widow-maker set 205 x 20 reps
6-6-16
Low incline BP (RP) 16 reps w 215
OHP (RP) 14 reps w 155
Rack Pulls (SS) 3 x 6 w 315
Pull ups (RP) 18 reps
Lying rear delt flys (SS) 30 reps w 10s
6-8-16
EZ Curl (RP) - 12 reps w 95
Forearm curls (SS) 3 x 12 w 75
Hammer curl (SS) 3 x 8 w 50s
Calf raises (RP) 28 reps w 315
Squat (RP) 15 reps w 315
Widowmaker 205 x 20 reps
Some things were easier this time and some were harder. The calf raises confuse me. I doubled the reps from last time with the same weight. I did one rep more on squat but I did not enjoy it one bit the weight felt much, much heavier this time and the 20 rep set was way harder than last time. I pounded out the 20 reps easy last time and I struggled from 15 on this time. Hmmmmmm.
Ugh. High rep squats is brutal no matter what the weight.
Incline BP (RP) 12 reps w 225 and 135 x 20
Seated OHP (RP) 12 reps w 155
CG Floor Press (RP) 18 reps w 185
Rack Pull (SS) 3 x 8 w 315
Pull ups (RP) 15 reps
Might need to switch exercises for OHP because I only got 12 reps this time. It might have been due to the 20 rep BP set though. I will try again next time and see.
06/18/16
Incline BP (RP) 13 reps w 225
Wide grip upright row (RP) 20 reps w 95
Close grip floor press (RP) 15 reps w 205
Overhead DB ext (SS) 20 reps w 50
Rack pull singles w 405 x 5
Pull ups (RP) 17 reps
EZ Curls (RP) 100 x 11
Forearm curls (RP) 85 x 35
Hammer curl (RP) 50s x 23
Calf raises (SS) 315 x 15
Deep paused squats (RP) 225 x 15-ish. I lost count.
My 14 year old son who earlier this week hit a 285 max on ATG squat at a weight of 125 pointed out that I am not hitting parallel on squat. So, I backed off the weight and went ATG with a pause at the bottom. Upon further consideration overnight, I am not going to be attending any powerlifting meets and my nearly parallel squats are making my legs grow. So, I may keep with what I was doing. I am going to swap exercises for a couple of weeks and reassess. BTW, the same son can also power snatch his body weight and throws 80 mph fastball with late hand side movement.
Incline BP (RP) 225 x 15
Wide grip upright rows (RP) 115 x 18
Close grip floor press (RP) 225 x 12
Rack pull (SS) 3 x 6 x 335
Pull ups (RP) x 19
Rear delt flys (SS) 10s x 30
6/24/16
EZ Curls (RP) 15 w 90
Forearm curls (RP) 95 x 18
Hammer Curl (RP) 50s x 18
Leg Ext (RP) 135 x 22
Leg curl (RP) 45 x 24
Calf raises (RP) 315 x 23
I remember one of the high points in my lifting history was beign able to curl 45s on the cambered bar
I had 105 on there last week, but it looked more like a power clean with an inverted grip, so I backed off.
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6-27-16
Incline BP (RP) 225 for 15 reps
Wide grip upright rows (RP) 135 for 13 reps
Close grip floor press (RP) 225 for 15 reps
Rack pull (SS) 3 x 6 x 335
Pull ups (RP) 20 reps
Rear delt flys on bench (SS) 10s for 30 reps
I am proud of my pull ups. I could barely do 2 or 3 a few months ago. Now I am thinking that I need to start using something besides body weight.
EZ Curls (RP) 16 reps w 90
Hammer Curls (RP) 18 reps w 50s
Forearm Curls (RP) 21 reps w 95
Calf Raises (RP) 22 reps w 315
Paused ATG Squat (RP) 15 reps w 225
Incline BP (RP) 235 x 11 reps
Wide grip upright rows (RP) 135 x 14 reps
Close grip floor press (RP) 225 x 15 reps
Paused shrugs (RP) 185 x 17 reps
Pull ups (RP) x 20
Plate raises (SS) 25 x 15 reps
7/11/16
BB Curl (RP) 95 x 15
Reverse curl (RP) 50 x 20
Calf raises (RP) 335 x 25
Squat from pins (RP) 335 x 16
Step ups x 20 each leg
7/12/16
Bike sprints 3 x 1 minute at 20 mph
Incline BP (RP) 245 x 6 and 235 x 6
(I told my boys to load me up with 235 and they put 245 on instead.)
Wide grip upright rows (RP) 135 x 16
CG Floor press (RP) 225 x 15
Paused shrugs (RP) 205 x 17
Pull ups (RP) 21
Plate raises (SS) 25 x 20