Making sure I'm doing this right...

[losercore]

First day of workout 1....

is this the correct series of activities i should be doing?
15sec rests between negative and next set

incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
deadlifts : 8reps, 4reps
RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative

[Stang Man]

This is how I do it:

Chest
Shoulders
Tris
Back width
back thickness

[losercore]

the order of exercises is not what i am asking about, i am wondering if im missing any extra negatives, or anything like that

[Stang Man]

Looks good, but I'd do it the way Dante has it set up, everything has been set up for a reason.

At least, thats my take on it...

[losercore]

ok, i think i will do that. thanks stang.

I didn't really notice his ordering, I figured though that I could get good performance from the exercises if I space out ones that use similar muscle groups.

[Stang Man]

ok, i think i will do that. thanks stang.

I didn't really notice his ordering, I figured though that I could get good performance from the exercises if I space out ones that use similar muscle groups.

No problem. I h ave always read to follow everything exactly as DC says it, and the first time I read up on it, that was the order it was in, so thats the order I do it haha.

One comment. For the static holds, you may or may not need them depending on how long you've been training, and how intense your workouts are. Noone can really judge that for you, but you'll know if its too much or just right.

Good luck, and don't forget the stretches!

[losercore]

thanks, good advice regarding the static holds, actually I didn't do statics for pullups and incline barbell, because i was totally wasted after these. i have been training on and off for about a year and a half, i consider myself an intermediate lifter. bench ~250, squat ~205 (i neglected legs for a while heh). Anyways, advice is valuable to me, i am really trying to perform this program the strictest i can.

edit - i think in regards to my statics, i am going to lay light on them for a little while, maybe doing one per workout or something, and see how my recoveries and gains go.

[Stang Man]

thanks, good advice regarding the static holds, actually I didn't do statics for pullups and incline barbell, because i was totally wasted after these. i have been training on and off for about a year and a half, i consider myself an intermediate lifter. bench ~250, squat ~205 (i neglected legs for a while heh). Anyways, advice is valuable to me, i am really trying to perform this program the strictest i can.

Yeah I was out of lifting for about 2.5 months, in which time I found out about DC. I spent the last 2-3 months I guess just testing it out, getting everything down, and now that I'm back at school I can concentrate on school work and my training, and I'm still learning more and more about DC. Gym opens monday and I start my first 110% blast phase, I'm pumped!

[Syn]

First day of workout 1....

is this the correct series of activities i should be doing?
15sec rests between negative and next set

incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
deadlifts : 8reps, 4reps
RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative

Why do you have a 5 sec neg after each of your reps? I think you've misunderstood something.

[losercore]

its a 5-7 sec negative after each mini set. negatives after each rep are about 2 seconds

[In-Human]

First day of workout 1....

is this the correct series of activities i should be doing?
15sec rests between negative and next set

incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
deadlifts : 8reps, 4reps
RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative

Please read DC's sticky on being frustrated, thank you...

[TexasRock]

Why do you have a 5 sec neg after each of your reps? I think you've misunderstood something.

Exactly...

You CONTROL the weight down after each rep...

It is NOT 15 second rest... it is 15 deep breaths. These are done to quickly get oxygen back to your system to prepare for your next set.

TR