Well my first experience of PJR pullovers was negative in terms of the weight being used, but as I type I’m quite aware of a soreness creaping into my triceps (about 20 hours after training).
Am I rest pausing correctly (30secs rest) if I am hitting 15,3,2 on a chest exercise? Here is a recent session I did.
HS Chest Press 15,3,2 RP
HS Incline Press 11 SS
DB Shoulder Press 17,3,2 RP
SM CGBP 15,4,3 RP
BB Rows 7ss, 14ss
Lat Pulldown 13,4,3 RP
Thanks for the input.
[quote]acncampo wrote:
Am I rest pausing correctly (30secs rest) if I am hitting 15,3,2 on a chest exercise? Here is a recent session I did.
HS Chest Press 15,3,2 RP
HS Incline Press 11 SS
DB Shoulder Press 17,3,2 RP
SM CGBP 15,4,3 RP
BB Rows 7ss, 14ss
Lat Pulldown 13,4,3 RP
Thanks for the input.
[/quote]
you are doing some things wrong and I would suggest reading more on DC training before continuing.
- only one chest exercise per workout
- rows (back thickness) should be after pulldowns (width)
- with the huge drop off after you first rp set I think your breaks may be too short. if you are only taking 10 breaths bump that up to 15
[quote]acncampo wrote:
Am I rest pausing correctly (30secs rest) if I am hitting 15,3,2 on a chest exercise? Here is a recent session I did.
HS Chest Press 15,3,2 RP
HS Incline Press 11 SS
DB Shoulder Press 17,3,2 RP
SM CGBP 15,4,3 RP
BB Rows 7ss, 14ss
Lat Pulldown 13,4,3 RP
Thanks for the input.
[/quote]
Don’t go by a specific time in between sets. Take 10-15 slow, deep breaths then do the next set.
C_C, you wrote the following description of smith reverse grip smith machine press in this thread.
"For bodybuilding purposes:
- in the smith
- wide to very wide grip
- only grip the bar with thumb and index finger(perhaps middle finger too, if you want), the other fingers just sort of hang around.
- Let the bar lie in the crease that the flesh of your hand makes.
- Wrist wraps help.
- Scapulae retracted etc, the whole standard setup, though DC trainees like to alter that a little by placing the bench so that only the shoulders/upper back and the low back are on the bench, not the butt.
- Think of it as squeezing the bar up (albeit rather fast) instead of just pushing or lifting the weight.
IMPORTANT: Instead of just pressing upwards, press towards your feet (try to) against the smith’s rails as well as up. Helps take the strain off the delts and involves the long-head more."
Could you or anyone please explain why the scapulae have to be retracted? And also, please elaborate on what ‘the whole standard setup’ entails?
Also, I use smith close grip bench press as one of my tricep exercises. Is there a DC way to do this as well?
I press with my elbows flared but I don’t retract my scapulae.
Thanks for your time.
Ummm…bump
[quote]Ripped Fury wrote:
C_C, you wrote the following description of smith reverse grip smith machine press in this thread.
"For bodybuilding purposes:
- in the smith
- wide to very wide grip
- only grip the bar with thumb and index finger(perhaps middle finger too, if you want), the other fingers just sort of hang around.
- Let the bar lie in the crease that the flesh of your hand makes.
- Wrist wraps help.
- Scapulae retracted etc, the whole standard setup, though DC trainees like to alter that a little by placing the bench so that only the shoulders/upper back and the low back are on the bench, not the butt.
- Think of it as squeezing the bar up (albeit rather fast) instead of just pushing or lifting the weight.
IMPORTANT: Instead of just pressing upwards, press towards your feet (try to) against the smith’s rails as well as up. Helps take the strain off the delts and involves the long-head more."
Could you or anyone please explain why the scapulae have to be retracted? And also, please elaborate on what ‘the whole standard setup’ entails?
[/quote]
Mostly for shoulder safety/health reasons.
The “whole standard set-up” is basically the act of retracting the shoulder blades (and keeping them retracted), getting a good tight arch in the lower back and keeping the upper arms “semi tucked” while doing pressing motions. Same goes with all bench variations.
[quote]
Also, I use smith close grip bench press as one of my tricep exercises. Is there a DC way to do this as well?
I press with my elbows flared but I don’t retract my scapulae.
Thanks for your time.[/quote]
Yes, do them with pretty much the same set-up that C_C describes for the Smith RGBP (scapula retracted, ass hanging off the bench and try to press the bar towards your feet as well as up). The elbows are flared with close grips though. This variation is know in DC circles as “In-Human presses”.
could someone take a look over this proposed routine?
1A
DB Press
Military Press
Close Grip Bench
Pulldown
Deadlift
2A
Incline Curl
Hammer Curl
Leg Press Calfs
Hypers
Leg Press
1B
Incline DB Press
Standing DB Press
DB Skullcrushers
Rack Chins
One Arm Row
2B
EZ Bar Curl
Reverse EZ Bar Curl
Standing Calf Machine
Leg Curl
Back Squat
3A
Chest Press Machine
Seated DB Press
Dips
Close Pulldown
Seated Row
3B
DB Curls
Rope Curls
Single Leg Standing Calf
Sumo Leg Press
Front Squat
So my triceps are VERY sore and it’s been 48hours since I first did PJR pullovers…
[quote]VonHelmet wrote:
could someone take a look over this proposed routine?
1A
DB Press
Military Press
Close Grip Bench
Pulldown
Deadlift
2A
Incline Curl
Hammer Curl
Leg Press Calfs
Hypers
Leg Press
1B
Incline DB Press
Standing DB Press
DB Skullcrushers
Rack Chins
One Arm Row
2B
EZ Bar Curl
Reverse EZ Bar Curl
Standing Calf Machine
Leg Curl
Back Squat
3A
Chest Press Machine
Seated DB Press
Dips
Close Pulldown
Seated Row
3B
DB Curls
Rope Curls
Single Leg Standing Calf
Sumo Leg Press
Front Squat [/quote]
Von are you PK in disguise?!
Anyone get forearm cramps on the lat stretch?
[quote]plateau wrote:
Von are you PK in disguise?![/quote]
dont tell anyone 
[quote]plateau wrote:
Anyone get forearm cramps on the lat stretch?[/quote]
i don’t get them, but are you using straps/hooks on the stretch or are you doing them with just your hands? might be worth a look into straps on the stretch if it keeps happening. there are also some alternative stretches for this such as the cable row stretch or the doorknob stretch.
[quote]VonHelmet wrote:
could someone take a look over this proposed routine?
1A
DB Press
Military Press
Close Grip Bench
Pulldown
Deadlift
2A
Incline Curl
Hammer Curl
Leg Press Calfs
Hypers
Leg Press
1B
Incline DB Press
Standing DB Press
DB Skullcrushers
Rack Chins
One Arm Row
2B
EZ Bar Curl
Reverse EZ Bar Curl
Standing Calf Machine
Leg Curl
Back Squat
3A
Chest Press Machine
Seated DB Press
Dips
Close Pulldown
Seated Row
3B
DB Curls
Rope Curls
Single Leg Standing Calf
Sumo Leg Press
Front Squat [/quote]
Rep Ranges?
You’ve got both floor deads and back squats in there, but you’ve also got a good amount of time between them. So, you might be okay with that. Also, you’ve got front squats in there, but be forewarned that you’ll need to find something else besides free weight front squats to do the widowmaker with. You can try either doing them in a Smith, or ideally using a different leg press/hack squat/v squat variation for them (one that you’re not using somewhere else in your blast).
A1
Chest- Hammer incline 11-15 RP
Shoulders- Hammer Shoulder Press 11-20RP
Tris- Dips 20-30RP
Back Width- Wide grip Latpull 11-20rp
Back Thickness- DL 6-9 9-12
B1
Biceps- EZ Curls 11-20rp
Forearms- Hammer Curls 10-20ss
Calves- Standing calf raise 10-15ss
Hamstrings- Pronated leg curl 15-30
Quads- Leg press 6-9 9-12+WM
A2
Chest- Hammer Decline 11-15RP
Shoulders- Arnold press 15-30RP
Tris- Reverse grip bench 11-20RP
Back Width- hammer pull down 15-30RP
Back Thickness- DB bent row 15-30RP
B2
Biceps- BB Curls 11-20RP
Forearms- Wrist curl?? 10-20RP
Calves- Seated calf raise 10-12ss
Hamstrings- RDL 11-15SS
Quads- Front squat 6-9 9-12 WM
A3
Chest- DB Bench 15-30RP
Shoulders- Smith Military 11-20RP
Tris- DB over head press 15-30RP
Back Width- Close grip chin 11-20RP
Back Thickness- Chest supported row 11-20RP
B3
Biceps- DB curls 11-20RP
Forearms- pinwheel curls 11-20RP
Calves- Leg press calf raise 10-15SS
Quads-Bulgarian Split Squat 2x6-9SS +WM
Hamstrings- SLDL 10-15SS
These is my thoughts for my second blast, it’s pretty machine heavy this time, the first go was done at home without any machines, I’ve since joined a gym. I’m also nursing an old shoulder injury that recently popped back up, it’s fine just don’t want to risk it becoming a problem.
Am I on the right track here?
Thanks in advance.
[quote]dday wrote:
A1
Chest- Hammer incline 11-15 RP
Shoulders- Hammer Shoulder Press 11-20RP
Tris- Dips 20-30RP
Back Width- Wide grip Latpull 11-20rp
Back Thickness- DL 6-9 9-12
B1
Biceps- EZ Curls 11-20rp
Forearms- Hammer Curls 10-20ss
Calves- Standing calf raise 10-15ss
Hamstrings- Pronated leg curl 15-30
Quads- Leg press 6-9 9-12+WM
A2
Chest- Hammer Decline 11-15RP
Shoulders- Arnold press 15-30RP
Tris- Reverse grip bench 11-20RP
Back Width- hammer pull down 15-30RP
Back Thickness- DB bent row 15-30RP - MIGHT WANT TO DO THE HEAVY SET, LIGHT SET TECHNIQUE ON THIS. MAYBE A 7-10 “HEAVY” AND A 10-15 “LIGHTER”, BOTH SS’D
B2
Biceps- BB Curls 11-20RP
Forearms- Wrist curl?? 10-20RP - REVERSE CURLS?
Calves- Seated calf raise 10-12ss
Hamstrings- RDL 11-15SS
Quads- Front squat 6-9 9-12 WM - 9-12 IS NOT A WIDOWMAKER. AND YOU SHOULDN’T BE DOING A FRONT SQUAT WIDOWMAKER EITHER BECAUSE IT WILL CHOKE YOU OUT OR YOUR SHOULDERS WILL GIVE BEFORE THE LEGS DO
A3
Chest- DB Bench 15-30RP
Shoulders- Smith Military 11-20RP
Tris- DB over head press 15-30RP
Back Width- Close grip chin 11-20RP
Back Thickness- Chest supported row 11-20RP
B3
Biceps- DB curls 11-20RP - 20-30RP
Forearms- pinwheel curls 11-20RP
Calves- Leg press calf raise 10-15SS
Quads-Bulgarian Split Squat 2x6-9SS +WM
Hamstrings- SLDL 10-15SS
These is my thoughts for my second blast, it’s pretty machine heavy this time, the first go was done at home without any machines, I’ve since joined a gym. I’m also nursing an old shoulder injury that recently popped back up, it’s fine just don’t want to risk it becoming a problem.
Am I on the right track here?
Thanks in advance.[/quote]
you are on the right track - i made my comments above in caps. i have trouble doing the different color stuff so please bear with me. it looks pretty good. you may want to find another exercise outside of split squats. are you able to do regular squats? i might be missing it, but i don’t think i see them in your rotation.
[quote]dday wrote:
A1
Chest- Hammer incline 11-15 RP
Shoulders- Hammer Shoulder Press 11-20RP
Tris- Dips 20-30RP
Back Width- Wide grip Latpull 11-20rp
Back Thickness- DL 6-9 9-12
B1
Biceps- EZ Curls 11-20rp
Forearms- Hammer Curls 10-20ss
Calves- Standing calf raise 10-15ss
Hamstrings- Pronated leg curl 15-30
Quads- Leg press 6-9 9-12+WM
A2
Chest- Hammer Decline 11-15RP
Shoulders- Arnold press 15-30RP
Tris- Reverse grip bench 11-20RP
Back Width- hammer pull down 15-30RP
Back Thickness- DB bent row 15-30RP
[/quote]
No RP for bent rows (or any rows, unless maybe you were injured and couldn’t do any type of DL movements). Depending on you and how you plan to do these, you could either try going heavier (like 8-12) or higher reps (like 12-20).
9-12 WM? Widows are generally just the 20 rep “breathing squats” protocol. Either do your widow in the Smith, or use a leg press/hack squat/v squat/ etc… machine that you aren’t already using in your rotation to do your widow on.
Again, no RP for rows (or any back thickness exercises). You can keep the rep range though if you want.
[quote]
B3
Biceps- DB curls 11-20RP
Forearms- pinwheel curls 11-20RP
Calves- Leg press calf raise 10-15SS
Quads-Bulgarian Split Squat 2x6-9SS +WM
Hamstrings- SLDL 10-15SS
These is my thoughts for my second blast, it’s pretty machine heavy this time, the first go was done at home without any machines, I’ve since joined a gym. I’m also nursing an old shoulder injury that recently popped back up, it’s fine just don’t want to risk it becoming a problem.
Am I on the right track here?
Thanks in advance.[/quote]
Yes, make the above noted adjustments (and any that other vets make) and you should be good to go.
^^you can RP machine rows. any other back thickness is a no go for rest pause
[quote]olinerules87 wrote:
^^you can RP machine rows. any other back thickness is a no go for rest pause[/quote]
i personally prefer to go with the light/heavy set on all back thickness sets even the machine/cable rowing ones.
Anybody ever try the ‘calf routine’ on another body part?
I tried it tonight on my biceps with a HS machine - I liked it.