I’ve never thought of doing it that way because I switch to cheat mode and start doing some sort of high pull Lat raise with hip extension to get the weight up.
I’ve actually started ending the set when I start feeling other muscles more than the delts. But I do partials or iso holds in the bottom position - kind of like a penguin flapping its wings.
Yeah the straight arms and thinking about pushing arms out away instead of lifting stops that high pull motion being possible. There is an artical where meadows talks about this exercise, and also a rear delt version. will post it up if I can find it.
I like holds and partials a lot for side delts, but drop sets until you cry is where the money is!
mTor reps to failure, drop the weight, repeat, and finish with an iso hold which is actually you trying to do another rep after failure but all you can manage is to hold your arms 6" from your sides.
mTor drop sets. You’re welcome.
Hell yeah, those are some true failure laterals. People were commenting on the post calling him pathetic for that ROM. Hilarious.
Yeah stuff like that kills me, some skinny kid who has been training 2 months telling John meadows he is doing it wrong lol
@jackolee
Banged a couple of 5kgs on to my bar which makes it 39.6lb, so short changed you a little.
Considered stoping at 60 (it really did kick in here), pushed on and once at 80 the end was in sight so knew I could get there, rear delts cramped up as I had just trained back which didnt help matters but pushed on till 100. Thanks for the push, was cool doing something different.
I have about the same experience. Funny how 80 feels like almost done. Only one more set of 20 lol!
I feel like I’ve made progress on the upper and the inner chest, I put it down to the weighted stretchs and learning to move in a way that contracts my upper chest better.
Not sure where my lats went in this pic, it’s the angle, I do have them lol
I just submitted my relaxed front after pic for the challenge. I look thin but I swear I have muscles. Pictures are stupid.
Yeah I still need to do that. Bit pointless as I’m sure there will be no visable different because yes pictures are stupid! It’s hard to capture such small changes over a short space of time, bit easier with weight loss.
Thought I would write out my current training. You could call it DC, semi DC, Bro that ain’t DC or Kds DC inspired routine for busy dads with a bad knee and limited equipment (KDDCIRBDBKLE for short)
3/4 days a week (depends on time I have)
When its 4 days it’s the same amount as 3 days just split up, the back work is done on the extra day. Works well when I only get a quick 30min to get it in, so for example it its chest/shoulder/tri 30 min session Tuesday, back Wednesday 15 min session.
3 upper body sessions, 3 legs/biceps sessions. Abz done on off days.
Upper 1
Flat db bench, rest pause, stretch
Db shoulder press, rest pause, stretch
Dips triceps, rest pause, stretch
Landmine row, rest pause
T bar row, 1 straight set, stretch
Upper 2
Incline db press, rp, stretch
Upright row, rp, stretch
Side laterals to 1 set to failure
Pjr, rp, stretch
Pull up, rp
Rear delt 1 set to failure
Sand bag carry for time, stretch
Upper 3
Millitary press, rp, stretch
Weighted Dips chest, rp, stretch
Close hand press up, rp, stretch
Fat man row, rp, stretch
Db deadlift from bench, straight set
Stretch.
Will add lower later.
Are you going to do the DC recommended reps of 11-15 on everything?
Been running this around 8 weeks now, Yeah I’m following the DC rep ranges. Most are 11-15 rest paused, some are a little higher like bi and tri. forearm, back thickness and some leg exercises are straight sets as Dante recommends.
Lower body days are a little iffy due to limited equipment and dodgy knee. The written down stuff is as follows but if my knee is having a bad day I go off piste.
Lower 1
Barbell curl, rp
Reverse curl, straight set, arm stretch
Trap bar deadlift 1×10 1x20, stretch
Db rdl, straight set, stretch
Lower 2
Spider curl, rp
Hammer curl, straight set, stretch
Goblet squat, 1x10 1x20, stretch
Landmine rdl, straight set, stretch
Lower 3
Db curl, rp
Pin wheel curl, straight set, stretch
Barbell squat, 2x20 * stretch
Db ham curl, rp, stretch
Leg day is very much dependent on how my knee feels, if it’s a bad day it makes the quad moves pointless. I switch them out for something that doesnt hurt my knee as much but still pushes my quads to failure, can be lunges, split squats, bench step ups, barrel pushes. Or if my knee is really bad I drop quads and do some glute work.
I cant bring myself to use my limited training time to train calves the barrel pushes hit them hard and also i train them at work. I do single leg calve raises whilst doing certain jobs, i do calve raises holding bags of blast media when I get a quiet 10 minutes. I do the same with abs sometimes, So in theory I get paid to train. I’m pretty much a pro athlete.
I think I may have to drop all front delt work, they are responding too well at the minute, getting stretch marks on them… nice problem to have I guess! I have added side lats and rear delt work to the DC layout to try and keep my shoulders more balanced but I feel they are getting a bit rolled forward again which I have worked hard to eliminate over the past year.
Added this at the end of my session tonight to kill off the rear delts.
https://www.instagram.com/p/Byh_z0giWoL/?igshid=qwy7pp8hboyc
One of my favorite movements for sure! Rear delts sure seem like they should be a lot stronger than they are if your pretty strict on isolating them
Very true, If you can go heavy on rear delts your probably not doing them right!
My shoulders did not like that first move, clicking like mad. Did you swipe for the other videos, by the time I got to the last exercise in the series the change in arm position for the swings really made my rear delts feel weak! Rear delt doms is very real today.
Yep saw all of them. Looks pretty brutal!
