[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
I would switch one of the above for machine exercise from you last session, too many free weights tire the stabilisers too much for me and the tricep exercise will suffer at least that was my experience
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[/quote]
I don’t dispute the above, but may be hard to add resistance?[/quote]
In the long run, it could be trouble if I have to stack a lot of plates. But for now, it seems to be fine. Back has always been my greatest weakness so I won’t be going crazy heavy with this
[/quote]
I added them into my DC routine 2 years ago. TO add resistance, I placed weights inside a small back-pack.
Gonna start DCing this probably next weekend. Feel free to find any problems, and see my notes in the bottom.
A1-Saturday
One arm standing dumbbell press (11-15RP)
Smith Floor Press (11-15RP)
Smith Close Reverse Grip Floor Press (11-15RP)
Barbell Row from Pins (6-10SS)
Straight Arm Pulldown (12-20RP)
B3-Wednesday
-IDK-
-IDK-
Sumo Leg Press (12-20SS)
Deadstop Legpress (4-8SS)+Widowmaker
NOTES:
I chose not to include calves becuase to be honest i don’t care about them haha. They’re a genetic strong point anyway.
The One arm standing dumbbell press is more a power move and since i can use both arms to bring it into position that’s not going to hurt me on low reps. I’ve always done it for singles and triples anyway so i’m use to going heavy on it.
I do shoulders before chest because i’ve been doing it that way ever since i took CT’s adivce on doing it. I’ve noticed it really does help my shoulder problems.
I’ve always found reverse curls work better for me doing them for low reps. Should i do them for (4-8SS) or for the higher reps that DC prescribes.
On the same note i’ve found that i do better with sumo romanian deadlifts when i do them for low reps. If i do them for more that 5 reps my form goes to shit, even with a lighter weight.
Unilateral Deadstop Legpresses are my favorite quad movement, but they lend themselves to higher reps. Since i’ll probably end up doing about 20 or so reps, is there point of a widowamker for them?
Since i wake up early during the weekdays i’m barely able to function, let alone work out. Doing 2 workouts back to back in the weekends would be alot better than spreading them across the week.
I need help finding some exercises. I can’t find another shoulder, chest, triceps, forearms, hamstrings and 2 biceps movements. Coming from an olympic lifitng background i usually stick to about 5 total exercises, and finding movements that don’t mess with my shoulders and elbows have been hard. (Lacrosse injury)
Some stats:
190lbs
6ft
Not fat, but no abs either
Barbell Row from Pins:315x8
One arm stanidng dumbbell press:95x1
One arm standing dumbbell push press:115x1
Power snatch from hang: 175x1
Dumbbell Curls:60x7
[quote]zraw wrote:
Probably because you are changing so many things[/quote]
Well im putting shoulders before chest for injury prevention and i have no excuse for not doing calves, i just dont care about them.
Besides that i didnt really change anything.
[quote]deadliftgoal500 wrote:
Gonna start DCing this probably next weekend. Feel free to find any problems, and see my notes in the bottom.
A1-Saturday
One arm standing dumbbell press (11-15RP)
Smith Floor Press (11-15RP)
Smith Close Reverse Grip Floor Press (11-15RP)
Barbell Row from Pins (6-10SS)
Straight Arm Pulldown (12-20RP)
B3-Wednesday
-IDK-
-IDK-
Sumo Leg Press (12-20SS)
Deadstop Legpress (4-8SS)+Widowmaker
NOTES:
I chose not to include calves becuase to be honest i don’t care about them haha. They’re a genetic strong point anyway.
The One arm standing dumbbell press is more a power move and since i can use both arms to bring it into position that’s not going to hurt me on low reps. I’ve always done it for singles and triples anyway so i’m use to going heavy on it.
I do shoulders before chest because i’ve been doing it that way ever since i took CT’s adivce on doing it. I’ve noticed it really does help my shoulder problems.
I’ve always found reverse curls work better for me doing them for low reps. Should i do them for (4-8SS) or for the higher reps that DC prescribes.
On the same note i’ve found that i do better with sumo romanian deadlifts when i do them for low reps. If i do them for more that 5 reps my form goes to shit, even with a lighter weight.
Unilateral Deadstop Legpresses are my favorite quad movement, but they lend themselves to higher reps. Since i’ll probably end up doing about 20 or so reps, is there point of a widowamker for them?
Since i wake up early during the weekdays i’m barely able to function, let alone work out. Doing 2 workouts back to back in the weekends would be alot better than spreading them across the week.
I need help finding some exercises. I can’t find another shoulder, chest, triceps, forearms, hamstrings and 2 biceps movements. Coming from an olympic lifitng background i usually stick to about 5 total exercises, and finding movements that don’t mess with my shoulders and elbows have been hard. (Lacrosse injury)
Some stats:
190lbs
6ft
Not fat, but no abs either
Barbell Row from Pins:315x8
One arm stanidng dumbbell press:95x1
One arm standing dumbbell push press:115x1
Power snatch from hang: 175x1
Dumbbell Curls:60x7
Thanks in advance!
[/quote]
Floor Press a poor choice for chest for most
no calves
sumo RDLs wrong rep range
deadstop leg presses aren’t used, we don’t pause any reps
don’t spread the workouts over 2 days
shrugs aren’t used for backwork
up your rep range for back width, 15-25 or 20-30
yes do curls in rep range Dante suggests
b2
incline curl 15-25rp
reverse ez curl 10-20ss
standing calve raise 10-15ss
leg press 6-10ss widowmaker
romanian deads assendin 6s[/quote]
If 4-6ss rep range works for you in terms of quads (regardless of if you’re doing back squats or front squats then go for it. Personally I feel my glutes primarily if I go low reps like that. I generally use a 6-10ss rep range for my heavier squat sets (like you have for leg press). Other than that it looks good from what I see.
b2
incline curl 15-25rp
reverse ez curl 10-20ss
standing calve raise 10-15ss
leg press 6-10ss widowmaker
romanian deads assendin 6s[/quote]
If 4-6ss rep range works for you in terms of quads (regardless of if you’re doing back squats or front squats then go for it. Personally I feel my glutes primarily if I go low reps like that. I generally use a 6-10ss rep range for my heavier squat sets (like you have for leg press). Other than that it looks good from what I see.[/quote]
I find it works well for me not that im advaanced by any means, im not sure if incline curls and concentration curls are the best ideas for biceps but I guess we will see
you can count it out in your head, just make sure you try to be consistant. I can do it and be almost right on most of the time, I just taught myself the proper cadence to count at, it took awhile. I hardly ever use a clock to time my stretches.
b2
incline curl 15-25rp
reverse ez curl 10-20ss
standing calve raise 10-15ss
leg press 6-10ss widowmaker
romanian deads assendin 6s[/quote]
If 4-6ss rep range works for you in terms of quads (regardless of if you’re doing back squats or front squats then go for it. Personally I feel my glutes primarily if I go low reps like that. I generally use a 6-10ss rep range for my heavier squat sets (like you have for leg press). Other than that it looks good from what I see.[/quote]
I find it works well for me not that im advaanced by any means, im not sure if incline curls and concentration curls are the best ideas for biceps but I guess we will see
[/quote]
You’re obviously going to plateau on them quicker than something like standing BB or alternating DB curls (due to the inability to use any body English whatsoever), but just like anything else, as long as you feel they are an effective exercise for your biceps, use them till they stop progressing and then switch them out for something else (then decide whether they were worth including in your rotation.
b2
incline curl 15-25rp
reverse ez curl 10-20ss
standing calve raise 10-15ss
leg press 6-10ss widowmaker
romanian deads assendin 6s[/quote]
If 4-6ss rep range works for you in terms of quads (regardless of if you’re doing back squats or front squats then go for it. Personally I feel my glutes primarily if I go low reps like that. I generally use a 6-10ss rep range for my heavier squat sets (like you have for leg press). Other than that it looks good from what I see.[/quote]
I find it works well for me not that im advaanced by any means, im not sure if incline curls and concentration curls are the best ideas for biceps but I guess we will see
[/quote]
I would say “no” to both movements if someone asked me. First of all, the concentration curl limits the ability for you to get any mechanical advantage thus it limits your ability to increase the overload over an extended period of time. Now I suppose you could play around with your ROM and find a sweet spot that might allow you to make a decent amount of progress but that’s tricky.
I’d also advise againts doing the incline curls. Same basic concept here, you are doing a movement where it’s almost built in that the “ceiling” for this movement is pretty low. There are tons of different movements that you can rotate in.
For me (and I’ve been doing DC for a long time) I find that any pressing movemnt that involves DB’s is very taxing and my general opinion is that they are not worth it (I only say this cause you have DB press listed as a shoulder movement and I believe you have it as a chest movement as well). Once you get to a certain point it becomes VERY, VERY hard to RP with heavy DB’s.