Routine change

[skullmurdoc]

I wrote this in my diary but I dont think anybody reads it. loll
So here it is.

I will change my routine since I’ve been doing 5x5 for over 3 month now. I made great progress but I'm tired of this program.

So I was thinking of doing something like DC training but don’t get the entire concept but like how the day was dispose

Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Day four would be the following Monday and would be
Biceps
Forearms
Calves
Hamstrings
Quads

Or something more conventional like:

Monday:
Back
Biceps

Wednesday:
Chest
Triceps

Friday:
Lower body

What do you guys think?

[PhiSigPhi]

I read it I just don't know hardly anything about DC training except what I've read on T-nation. Mitch knows a bit about DC training though

[mitchcumstein]

What about DC dont you understand?

[skullmurdoc]

I read more on DC. I think I begin to get it and fear it a little! loll

Let's say I'm doing 200 pounds flat bench.

I do it for 8 then rack the weight. Deep breath 15 times 3-4 more rep , Deep breath 15 times again then 2 more. And all of this with rest pause.

And I do this for all exercise.
Except Squat that are 4 to 6 rep then a whooping 20 rep

Do I got it right so far?
At what percentage of 5 rep max should I start this approximately?

I'm building up a routine right now.

[mitchcumstein]

Originally Posted by skullmurdoc

I read more on DC. I think I begin to get it and fear it a little! loll

Let's say I'm doing 200 pounds flat bench.

I do it for 8 then rack the weight. Deep breath 15 times 3-4 more rep , Deep breath 15 times again then 2 more. And all of this with rest pause.

And I do this for all exercise.
Except Squat that are 4 to 6 rep then a whooping 20 rep

Do I got it right so far?
At what percentage of 5 rep max should I start this approximately?

I'm building up a routine right now.

Thats the proper way to do rest pause but its not supposed to be done with the big compound lifts, only the smaller lifts. All straight sets on bench, squat, deadlift, rows.

[skullmurdoc]

Originally Posted by mitchcumstein

Thats the proper way to do rest pause but its not supposed to be done with the big compound lifts, only the smaller lifts. All straight sets on bench, squat, deadlift, rows.

Ah! It was my understanding that rest-pause was for every lift exept legs and back width.

So on bench I would do what. 9 to 15 rep straight?
Also for squat shouldnt I do 4-6 heavy then widowmaker?

[mitchcumstein]

Originally Posted by skullmurdoc

Ah! It was my understanding that rest-pause was for every lift exept legs and back width.

So on bench I would do what. 9 to 15 rep straight?
Also for squat shouldnt I do 4-6 heavy then widowmaker?

For bench i like to keep it under 8 reps for 2 sets.

Squats i like to do a heavy set and a widowmaker on leg press then next leg day ill do heavy leg press and widomaker on squat.

[skullmurdoc]

Hey Mitch,

I was looking at you’re journal. Are you doing DC in it or you just incorporate some of the technique?

[skullmurdoc]

Never mind I saw that you began to did it recently. hehe

I have trouble finding three good exercise to do for each body part. More so because I workout at home!

[NiteHawk]

Skull, the bench press is done with rest/pause training, not straight sets in DC training. Deadlifts, squats are straight sets however.

[TheHorseman]

Originally Posted by NiteHawk

Skull, the bench press is done with rest/pause training, not straight sets in DC training. Deadlifts, squats are straight sets however.

If I flat bench in dc I straight it, and I straight it very low rep (2-5)... That was part of the hybrid PL program Pinder and Dante came up with.

[NiteHawk]

Originally Posted by TheHorseman

If I flat bench in dc I straight it, and I straight it very low rep (2-5)... That was part of the hybrid PL program Pinder and Dante came up with.

Ok. I did not know Pinder and Dante created a hybrid PL program. I was going off my training I received in DC and Doug (Dante's assistant) always had me doing rest/pause on benching.

[skullmurdoc]

Thanks guy's!

It's weird building a routine aorund the "DC way". I'm use to do one of the big 3 every workout but if I'm building my program correctly I will and up doing them 1 time each in 2 weeks!

Is there something I'm missing or is this the correct way?

[PhiSigPhi]

I believe that's right. If I remember correctly, DC training is built around near muscle failure so it's usually suggested you use certain types of machines. At least, that's according to the DC article on T-nation.

[skullmurdoc]

Originally Posted by PhiSigPhi

I believe that's right. If I remember correctly, DC training is built around near muscle failure so it's usually suggested you use certain types of machines. At least, that's according to the DC article on T-nation.

The article I read talked about choosing you’re preferred exercises. They do suggest some but I think you have the choice. I hope so because I don’t have access to everything since I work out at home. I do have a low pulley and a high pulley which gives some option.

I wish I had a leg press machine. loll

[PhiSigPhi]

That is certainly true. There's typically other comparable ways to do routines

[TheHorseman]

Originally Posted by mitchcumstein

What about DC dont you understand?

It think he is having problems with the language it is written in.

[skullmurdoc]

Originally Posted by TheHorseman

It think he is having problems with the language it is written in.

I have no trouble reading gibberish!

[mitchcumstein]

Originally Posted by skullmurdoc

Thanks guy's!

It's weird building a routine aorund the "DC way". I'm use to do one of the big 3 every workout but if I'm building my program correctly I will and up doing them 1 time each in 2 weeks!

Is there something I'm missing or is this the correct way?

Sort of but Not really. Any lift youre gonna replace bench or squat wtih is still a big compound lift whether it be leg press or db press, etc.