Shit let me in on this new program when you get it figured out…sounds like the holy grail!
good luck on the program. I am pumped to see what you come up with.
always moving forward
I am excited over new workout for tomorrow. It is a high-frequency low set thingy-majiggy .
Based on Bodybuilding style routine with built in periodization.
We shall see…
[quote]FISCHER613 wrote:
To slowly start your conditioning and it will also actually help with strength in the exercise as well.
so week 1 finnish your benching then add in a 20 rep set where you go to failure.
week 2 sqauts same as bench
week 3 deads only go to 10 reps.
So same movements as the main lift or a close variation.
bench-close grip bench
sqaut-olympic close feet sqaut
deads–rack pulls
Hope this helps[/quote]
10 reps? ive seen her go to 27 
—or 28 conditioning is my down fall too, dont tell G1 
[quote]FISCHER613 wrote:
I am starting to formulate a new program designed for me.
Based on: What I need
What I can handle
What I like
That is in order of importance.
I want to be big and huge and swole. I need to be lighter,agile and more mobile.
I am coming to terms that my back can’t take heavy loads with all the damage I have sustained in my years in the service and sports.
I have 4 slipped/bulged/herniated discs @ any given time going on. Plus with the pacemaker and nerve damage to my right side…So with that said I am going to put my thinking cap on and crack open some old dusty books and get to formulating.[/quote]
Fisher I have 3 disc issues, bad shoulder that needs cleaned out.
I went through this about 6 months ago, and been doing some trial an error myself for the same reasons you listed.
I wish I could have done this at 20 instead of 20 years later.
[quote]UpScale wrote:
[quote]FISCHER613 wrote:
To slowly start your conditioning and it will also actually help with strength in the exercise as well.
so week 1 finnish your benching then add in a 20 rep set where you go to failure.
week 2 sqauts same as bench
week 3 deads only go to 10 reps.
So same movements as the main lift or a close variation.
bench-close grip bench
sqaut-olympic close feet sqaut
deads–rack pulls
Hope this helps[/quote]
10 reps? ive seen her go to 27 —or 28 conditioning is my down fall too, dont tell G1 :)[/quote]
the 10 reps on deadlifts should have you talking in tongues by the time you get through with them. That is how hard the conditioning should be.
With women in general they can lift more reps at a higher % of their 1rm than men. So I would suggest take 87.5% of your deadlift for a 10 rep ride and then tell me how you feel.
[quote]DJHT wrote:
[quote]FISCHER613 wrote:
I am starting to formulate a new program designed for me.
Based on: What I need
What I can handle
What I like
That is in order of importance.
I want to be big and huge and swole. I need to be lighter,agile and more mobile.
I am coming to terms that my back can’t take heavy loads with all the damage I have sustained in my years in the service and sports.
I have 4 slipped/bulged/herniated discs @ any given time going on. Plus with the pacemaker and nerve damage to my right side…So with that said I am going to put my thinking cap on and crack open some old dusty books and get to formulating.[/quote]
Fisher I have 3 disc issues, bad shoulder that needs cleaned out.
I went through this about 6 months ago, and been doing some trial an error myself for the same reasons you listed.
I wish I could have done this at 20 instead of 20 years later.[/quote]
I here you on this one. What I found with my clients+myself with the back issues if I don’t grind the reps I am ok.
With the shoulder look into ART for it and really stretch that thing out after it is warmed up.
1.So I am going to be a Bodybuilder in the essence I am going to be working on my weak points foremost to build them up.
-
I am starting to diet to get my weight down a little.
-
will work on mobility and conditioning slowly.
-
I still want to put good numbers up so my training is going to reflect all of these.
-
will do various set extenders and things to bring up the intensity.
Program will be a 3 day split over a 4-day work week with the workout that lands on monday gets repeated on friday (same muscles/different lifts). I am pulling from Dc/hct-12/fs-7 for various bodyparts. wow this is the first time I am training like this in awhile.
conditioning and mobility will happen throughout the week on off days and with sprints inside the workouts.
Flat bench pin press pause: (1 sec) 135x10x2,185x6,225x6,255x6,275x6 and 295x5+3+3+2=13. The pluses are rest paused 30 sec breaks between. when the number is 15 i move up in weight
seated military front press: 95x6,115x6,135x6,155x6,185x6,185x6+2+2+3 none to failure gvo to 190.
seated dumbell lateral: 25x10x5 --swole
skullcrushers: 115x12x5 go to 120.
Holy shit! This was the first time in a long time I was pumped up this much.
Dc strectches were done after the bodyparts - and slightly between sets as well.
Bike ride tonight with the family with me toting both kids behind my mountain bike.
Like what you’re doing with the new program. DC style programs gave me the best size gains and also helped with some strength. If I were at a commercial gym DC would be what I’d run but at home the exercise options are to few.
This should be interesting looking forward to following this new style.
I think it’s always exciting to have new goals, a new plan. Sounds like the BB-style training will be a nice change and give your body a rest from max weights.
[quote]kpsnap wrote:
I think it’s always exciting to have new goals, a new plan. Sounds like the BB-style training will be a nice change and give your body a rest from max weights.
[/quote]
It is exciting. Actually my weights will go up with this style routine. Alot. I actually thrive on this type of training -rest pause-high reps close to max-high rep pump sets-
Just won’t be deadlifting, rack pulls on occaison. Lots of back raises and kb swings.
Strong work Rick. Hope the bodybuilding treats you right.
You were talking about carb cycling over on my thread. How complicated is it? I’m terrible at sticking to a complicated diet. I’ve tried to keep track of grams of protein and carbs in the past but after a few days gave up.
I’m looking forward to following this as I’ve never really seen DC in action.
james
DC is some good instense shit, I ran it for about 18 months about 5 years ago, enjoyed it, made great gains on it.
BACK/BI’S/FOREARMS
pullups bwx10,+25x5,+50x5x5, bwx16
stretch
high rows/pulls 95x5,115x5,135x5,155x5,185x5x2,135x19. Stretch
bbell curls 95x10x3
reverse cable curls on incline 70x12x7
This is not pure DC but a combination of DC/HCT/FS-7
Thing is I know which bodyparts on me respond to volume or high intensity and will adjust accordingly.
[quote]ecogenx wrote:
Strong work Rick. Hope the bodybuilding treats you right.
You were talking about carb cycling over on my thread. How complicated is it? I’m terrible at sticking to a complicated diet. I’ve tried to keep track of grams of protein and carbs in the past but after a few days gave up.[/quote]
Steve here you go.
OK. Just got back from the Docs and my back is still fractured in the same two spots. Actually worse. FUCK!!!
When the pain/pressure is at its worse it feels like someone is taking two baseball bat ends and pressing into either side of my spine with alot sustained force.
Well I was told live with the pain for the next 6 months to year (with Meds) or possible surgery ummmm go fuck you and fuck them as well. (directed @ Docs).
My old Instructor used to say all the time “life IS uncomfortable”.
So what did I do, yep LEGS!!!
w/ups complex 135x3x3.
Dc calf press 2 plates 17+11+8= fried these are done with a 10 second negative with a 5 second pause in the fully stretch @ the bottom then explosive press.
Hamstrings leg curl 10x10@150 = volume
Jumping leg press stack for 5x3. Press as fast as you can to try and get air off the pad. I got air . LOL
Hip belt sqauts. Attached to the low pulley row I walk back about 10 feet and sqaut atg. stackx5x5
Monkey sqauts in smith machine.(DC)
barx5,95x5,115x5,135x5,185x5,205x5,225x5. widowmaker 135x21 --fried.
Ok these are done with heels on a 4 inch riser with heels directly under the bar path. (smith is a vertical machine). Bar has a pad on for less hip pressure. Hold bar with hands and bar is in the front of hip crease like the end of a deadlift. Squat down with bar pressed into the hips and go ATG. Big stretch of qauds.
These are also know as Pierie Roy sqauts or Somersault Squats.
Lifting partner fell out of his truck @ his house after these…HAHAHAHAHAHHA!
These are brutal. Plain and simple.
Defeat and Retreat are not in my Creed.