2.5 lbs each side every Training Session.

[Ironpower89]

[[/IG ironpower89 ]Taking a break from powerlifting introducing my body to a different training program and to build more quality muscle and strength. That’s why I decided to train DC style I’ve always wanted to just never had the proper layout on how it was supposed to me ran and the way all the Rest pause sets worked and widow makers and the static holds till now.


Current body weight 238 lbs
height 5”10
last squat max 425 lbs
last deadlift max 470 lbs
last bench max 365 lbs

12/12/21 .
I’m on my 4th week of training really liking it.
Ez Bar curl (RP) 1x11-20 = 11,5,5 @ 80 lbs
Wrist Curl (SS) 1x12-20 = 19 @ 45 lbs
Standing Calf Raises ( 3 sec eccentric, 2 sec pause in stretch no pause at top RP) 1x 15-20 = 15,10,10 @ 210 lbs
Kneeling curl (RP) 1x11-20 = 13, 8,6 ea leg @ 45 lbs ea side.
Barbell Back Squat 1x 7-9 = [email protected] / 1x12-15 = [email protected]
Close Stance leg press (Widowmaker) 1x10-30 = [email protected]

At the end did 3x15,10,10 leg Raises
Rope Crunches 3x20
Decline sit-ups 3x 15,15,9

[Ironpower89]

12-25-21 back to rotation Workout #2

Decided to throw in Barbell curls for a straight set with 95 lbs for 8 reps.
Ez Bar curl (RP) 1x11-20 = 8,4,3 @ 85 lbs
Wrist Curl (SS) 1x12-20 = 14 @ 50 lbs
Standing Calf Raises ( 3 sec eccentric, 2 sec pause in stretch no pause at top RP) 1x 15-20 = 16,11,9 @ 225 lbs
Kneeling leg curl (RP) 1x11-20 = 12,7,5 ea leg @ 50 lbs ea side.
Barbell Back Squat 1x 7-9 = [email protected] / 1x12-15 = [email protected]
Close Stance leg press (Widowmaker) 1x10-30 = 23 @255

[Ironpower89]

12-27-21 Workout #2 “C”
Flat DB Press (RP) 1x11-20 = 16,8,6 @ 80 lb DBs
Hammer Strength ISO Press (widow maker) 1x10-30
12 reps @ 80lbs ea side
Barbell OHP (RP) 1x11-20 = 12,6,4 @ 115 lbs Body weight Dips ( RP) 1x15-25 = 15,6,5
Underhand Pull Down (RP) 1x11-20 =16,8,[email protected]
Rackchins (widow maker) 1x10-30= 10 @ body weight
Barbell Rows (SS) 1x7-9= [email protected] [email protected]