[quote]ebomb5522 wrote:
Here is my first blast:
A1)
Decline Bench Press (10-15 RP)
Extreme Stretch: Flies for 50 seconds [/quote] Note: Stretch progression usually goes like this: you work up to 1 min at least, better 1.30 on some stretches like the lat stretch or more, then up the weight a bit and work back up in duration. [quote]
Standing Military Press (10-20 RP) [/quote] 12-20 (10 is too low really… Then again, you should start high or above the range for best results and then ride the range down slowly, so to speak. [quote]
Palms up 60 seconds
E-Z Bar Extension (20-30 RP) [/quote] How are you doing these? (setup) [quote]
Dumbbell 50 seconds [/quote] Standard tricep stretch can bother the elbows if you don’t have some real size on the arms, dip-stretch can be used instead if necessary. [quote]
Close-Grip Pulldowns (13-17 RP) [/quote] 15-30RP or at least 15-20. [quote]
Static Hold
Rack Deadlifts (6-9 reps) [/quote] 5-8 followed by 9-12. [quote]
Wide-Grip Pull-Up Hold (With straps)
B1)
Seated Dumbbell Curls (12-20 Reps)
Biceps Stretch (50-60 seconds) [/quote] If the stretch tires your arms out too much, do it after the forearm exercise. [quote]
Cable Reverse Curls (10-15 reps) [/quote] 10-20SS[quote]
Standing Calf Raise (5 second negative, 15 second hold) x 10-12
Dumbbell Hamstring Curl (15-25 Reps)
Hamstring RDL Stretch (6 x 10 seconds) [/quote] I’d use the alternative stretch to avoid low-back issues… [quote]
Back Squat (6-8 reps, 20 rep widowmaker)
Quad Stretch: 50-60 seconds
A2)
Incline Bench Press (10-20 reps) [/quote] 12-20RP or 11-15 (I’d go 12-20 or 15-20) [quote]
Flies Stretch [/quote] Some like to do these after delts/tris because they tend to tire out the shoulders. [quote]
Smith Machine Seated Military Press (10-20 reps) [/quote] 12-20RP (no big deal though, just giving the standard ranges here.) [quote]
Shoulder Stretch
Overhead Rope Triceps Extension (12-20 reps) [/quote] Is that the Justin-Harris thing? 15-30RP. [quote]
Triceps Stretch
Rack Chins (20-30 reps)
Static [/quote] The lat stretch is done after backthickness, or are you talking about a regular static rep? In that case, I would counsel you to leave those out at the beginning and do a blast with just the regular sets/RP… Especially if you’re training clean. Gotta see what your recovery is like past the 6 week mark…
[quote]
T-Bar Rows (6-8, 12-15) [/quote] 5-8, 9-12 normally. No big deal, though. [quote]
Pull-Up Hold Stretch
B2)
Barbell Curls: (12-20 reps) [/quote] Only if your forearms/wrists can take 'em. [quote]
Biceps Stretch
Pinwheel Curls: (12 reps LR) [/quote] SS10-20 [quote]
Leg Press Calf (12 reps, 5 second negative, 15 second hold)
RDL: (20-30 reps) [/quote] RDL/SLDL are done for 3 sets of 6 reps ramped with little to no rest between…
I.e. 315x6, 335x6, 355x6.
Alternatively, 10-15 SS or so. [quote]
Hamstring Stretch
Leg Press: (5-10 reps, 20 reps)
Quad Stretch
Just wanted to post it. Comment/criticize if you’d like; I’m open to anything since I’m new to this DC training. [/quote]
You forgot the third layer of the rotation.
A3)?
B3)?
Big issue: You have rack pulls, back squats, t-bars (unless they’re chest-supported?) and RDL’s in a row…
Space your low-back involving lifts out some more, perhaps drop one or two (depends on what your blast will look like once you fill in A3 and B3)… Kroc rows, GH raises, Reverse hyper machine, hack squat machine etc are all useful for sparing the lower back.
Goal is to avoid cutting your blast short due to low back fatigue/injury… This is a common problem for people who disregard that guideline.
Your DL and squat progress will be much better if you give your lower back time to rest.
I might have overlooked something… Once you’ve updated your rotation, post it in the DC thread in the BB forum for review.
Also: Check out the doggpound -subforum at IM for official info and stickies regarding DC. Many work-arounds for common problems etc, diet guidelines and what-have-you.
