Quick DC critique

[PhoebeusFenix]

After blasting away with 5/3/1 for a good amount of time I think I am finally to the point where my strength is adequate to do DC effectively. All the gurus in there would be the best place for a critique so here goes:

A few notes:
Shoulders - I put the rep range a bit higher as I tend to bottom out on these FAST, I figure a higher range would allow longer improvement

Triceps & Biceps - Same reason as above for higher repetitions

Barbell lunges on B3 - I enjoy lunges a lot. They make me consistently sore every time I do them. I typically do 3x10 with 70's so I think switching to barbell will allow some significant strength improvements. I do not believe they are typically mentioned in a DC split so I am willing to adjust this if need be.

Lying Leg Curl - I only ever feel like I accomplish much on these in the higher rep ranges.

4-13-14 DC Split

A1
Decline Smith Press – 11-15RP
Hammer Strength Shoulder Press – 15-20RP
Dead Stop Skullcrusher – 20-30RP
Wide Grip Pulldown – 11-15RP
Rack Deadlift – 6-8, 9-12

A2
Hammer Strength Chest Press – 11-15RP
High Incline Smith SH Pr – 15-20RP
Tricep dip Machine(No access to BW dips Yet) – 20-30RP
Rack Chin – 11-15RP
Meadows Row – 6-8, 9-12

A3
Incline BB Press – 11-15RP
Standing Military Press – 15-20RP
Reverse Grip Smith Press – 20-30RP
Reverse Grip Rack Chin – 11-15RP
Pendalay Row – 6-8, 9-12



B1
EZ bar Drag Curl – 15-20RP
DB Hammer Curl – 15-20SS
Hip Sled Calf Press – 9-12 DC Style
SLDL – 6-8, 9-12
Hack Squat – 6-8, 20 Rep Widowmaker

B2
Incline DB Curl – 15-=20RP
DB Pinwheel Curl – 15-20SS
Standing Calf Press – 9-12 DC Style
Lying Leg Curl – 15-20RP
BB Squat – 6-8, 20 Rep Widowmaker

B3
Preacher Curl Machine – 15-20RP
Reverse grip Cable curl – 1 arm – 15-20SS
Seated Calf Press – 9-12RP
Sumo Leg Press – 6-8, 9-12
Barbell Lunge – 6-8, 20 Rep Widowmaker

[martin_h]

Just quickly scanning this,

Rep ranges could do with more variety.

Chest is all 11-15rp
Make hammer chest press around 15-20 or 20-25/30 rp.

Reverse grip rack chin has the potential to cause some bicep problems IMO. Plus same thing veariety in rep ranges.

Biceps

I know you preface this with triceps responsing to higher rep ranges, but I think reverse grip bench being so high a range doesnt give the potential for much strength gains as youe going to have to lower the weight significantly to get up there, furthermore, it wil be a slow grind upping the weight because of the high range, so maybe consider dropping that to 11-15. This is the blast to get strong, dont forge if you have weak tris after this, then we can hammer them with widow makers in the 3 way.

I like Pendlay rows as I mentioned in your log, however I dont think they are a great choice for a back thickness exercise for a DC program. Maybe they are, I just find that the lower back takes a beating with moderate volume to non failiure, and with DC as you get fatigued on the sets, you may comr out of the right pendlay grove. Maybe..just thinking out load here.

Never used lunges on a blast. Probably more a hammie movement than a quad movement. Wouldnt fancy a widowmaker with a barbell with them either..haha faceplant the floor (I would do that)

Biceps and forearms - again rep ranges.
Youll have to play around before the blast to see which rep ranges you like with your choices. I would have the dumbells at 11-15rp
Drag curl at 15-20 and machine curl at 20-30...thats because I know I responded with these.
Hammers and pinwheels are quite similar.
Drop hammers and go with a reverse curl or Dantes pre extended wrist cable curl.

Hammies-
SLDL always comes after quads. Youll know why if you do it the other way around once
Sumo press leg press...stay on the heel, and do one straight set at 15-25. Not a good exercise to rest pause or double set IMO. A lot of room for injury as you push big time..all it takez is fatigue and out of the groove and PING.

Havent looked at order much. Wrote this fast whilst waiting for client.

Hopefully Mental et all chime in and no doubt tell me to shut up

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[mentalflex]

I'm going to chime in more, but I need some sleep...

I agree with pretty much everything martin wrote.... He is too humble.. He got you on the SLDL and quads order, but the big thing I see is the rep ranges. Loo at all of you bodyparts adn try to get at least 2 different rep ranges. This isn't a "rule" but it tends to work for a variety of stimulus

I would really leave out the lunges. Just not a real effective move for DC. How about smith front squats? You could actually do light lunges for speed and distance as cardio... I wouldn't do that the day before legs though.

Pendlays, could be used, I never did them, but I'd probably belt up for them to protect your back. And I don't know about the reverse grip rack chins... that is really going to put a stretch on the biceps and could be very risky. The potential for a tear is high. Go regular rack chins.

Agree with martin on the H/S chest. Great exercise to really push in the higher rep range as it is safe and you can hit a solid groove.

[PhoebeusFenix]

The trouble i have with front squats is choking myself out lol. But i do eNjoy how the movement feels.

Rep variety is a good idea. I always thought they were similar per exercise butI can understand the benefit of different stimulus.

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[martin_h]

Look up and you shouldnt have that problem on fronts...plus your probably forcing the bar back too much and out of grove between the calvicle and deltoids, which is sufficating you. I have 2 clients that do this. Also depends if its a cross arm grip or the olympic grip...criss arm grip makes you think the bars going to fall forward, whereas the olympic grip you have the bar on the figers tips and the head thinks its secured. If that makes sense.

These are the impressions I have gatheted from coaching others and myself

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[DC_catholic315]

I'd be hesitant about having stiff legs the workout after rack deads...

[mentalflex]

You could do close stance smith back squats or close stance leg press....

And yes, SLDLs would probably fit best in B3

[PhoebeusFenix]

I appreciate the input guys, here is a revision:

4-13-14 DC Split

A1
Decline Smith Press – 11-=15RP
Hammer Strength Shoulder Press – 15-20RP
Dead Stop Skullcrusher – 20-30RP
Wide Grip Pulldown – 11-15RP
Rack Deadlift – 6-8, 9-12

A2
Hammer Strength Chest Press – 20-30RP
High Incline Smith SH Pr – 15-20RP
Tricep dip Machine(No access to BW dips Yet) – 20-30RP
Rack Chin – 11-15RP
Meadows Row – 6-8, 9-12

A3
Incline BB Press – 11-15RP
Standing Military Press – 15-20RP
Reverse Grip Smith Press – 11-15RP
Chest Supported DB row – 11-15RP
Bent Smith Row – 6-8, 9-12



B1
EZ bar Drag Curl – 15-20RP
DB Hammer Curl – 15-20SS
Hip Sled Calf Press – 9-12 DC Style
Sumo Leg Press - 15-25SS
Hack Squat – 6-8, 20 Rep Widowmaker

B2
Incline DB Curl – 11-15RP
Reverse grip Ez bar curl - 11-15ss
Standing Calf Press – 9-12 DC Style
Lying Leg Curl – 15-20RP
BB Squat – 6-8, 20 Rep Widowmaker

B3
Preacher Curl Machine – 20-30RP
Reverse grip Cable curl – 1 arm – 15-20SS
Seated Calf Press – 9-12RP
Smith Front Squat – 6-8, 20 rep widowmaker
SLDL – 6-8, 9-12


For back width I am a little unsure about the db rows, but they would allow for good progression..any thoughts on this? I was thinking of tossing legitimate pullups in there as I can do good on them, but I remember that they are not necessarily recommended for DC.

[mentalflex]

I appreciate the input guys, here is a revision:

4-13-14 DC Split

A1
Decline Smith Press – 11-=15RP
Hammer Strength Shoulder Press – 15-20RP
Dead Stop Skullcrusher – 20-30RP
Wide Grip Pulldown – 11-15RP
Rack Deadlift – 6-8, 9-12

A2
Hammer Strength Chest Press – 20-30RP
High Incline Smith SH Pr – 15-20RP
Tricep dip Machine(No access to BW dips Yet) – 20-30RP
Rack Chin – 11-15RP
Meadows Row – 6-8, 9-12

A3
Incline BB Press – 11-15RP
Standing Military Press – 15-20RP
Reverse Grip Smith Press – 11-15RP
Chest Supported DB row – 11-15RP
Bent Smith Row – 6-8, 9-12



B1
EZ bar Drag Curl – 15-20RP
DB Hammer Curl – 15-20SS
Hip Sled Calf Press – 9-12 DC Style
Sumo Leg Press - 15-25SS
Hack Squat – 6-8, 20 Rep Widowmaker

B2
Incline DB Curl – 11-15RP
Reverse grip Ez bar curl - 11-15ss
Standing Calf Press – 9-12 DC Style
Lying Leg Curl – 15-20RP
BB Squat – 6-8, 20 Rep Widowmaker

B3
Preacher Curl Machine – 20-30RP
Reverse grip Cable curl – 1 arm – 15-20SS
Seated Calf Press – 9-12RP
Smith Front Squat – 6-8, 20 rep widowmaker
SLDL – 6-8, 9-12


For back width I am a little unsure about the db rows, but they would allow for good progression..any thoughts on this? I was thinking of tossing legitimate pullups in there as I can do good on them, but I remember that they are not necessarily recommended for DC.

Pull-sups are perfectly fine... where did you see that information? Many people use pull-ups IF you can do proper pull ups. Maybe the issue is that many people cheat them and don't go from a straight hang to getting their bin above the bar.

Chest supported rows are a back thickness exercise... I would put in the pull-ups there or another type of vertical pulling exercise.

[martin_h]

I always used pullups and chins in DC, it is a no brainer, so long as you dead hang every rep (just like an exercise, do not cheat yourself).

It is also worth mentioning - use exercises you like and get into a grove with.Dont just do what you think is best and will pass the DC approved exercise list (there is no list). I like a mix of what I am good at and what I am shit at in blasts (ie dont like - squats / romanian deads / dumbell shoulder press - I forced them onto myself as I was shit at them for a reason - not doing them.

Play around with rep ranges and exercises for a week or two before starting.

P.s. I have used cable pulldowns for width.
--straight bar
Shoulder width (or infact just outside shoulder width)
Stand back
Bend knees at 45degress and lean forward at the hips towards the machine
Now stand back away from the machine until you feel the lats stretch right up into your armpit.
Straight arm pulldown it from there right to the knee
I like to hold for a 1-2 count and slowly return
It is important not to swing and really feel scapula depressing downwards or feeling the lats contracting hard and not feeling the spinal erectors getting pumped (weights too heavy)

Brace core and glutes throughout too. Will stop swinging anc cheating.
Ya know general PT ques
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[PhoebeusFenix]

I think I remember seeing that in a Dante thread, could be mistaken though. I think it was in reference to the fact that most 300lb bodybuilders have a hard time doing a pullup..no idea..anyway.

Pull-ups it is! I'll keep those straight arm pulldowns around for when I plateau!

I need to buy some different equipment for my gym so I can do some low cable rows too.

[martin_h]

I remember the comment about monster bodybuilders not being able to widowmaker squats as they would be out of breath so use the leg press / hack squat.
Might of mentioned it in there.

And not being harsh here but your not 300lbs lol. So even if he has said something, it applies to humungous dudes, not your light weighta like us

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[PhoebeusFenix]

Lol no harshness taken. It's the shitty reality unfortunately.

[martin_h]

Not everybody owns there own succesful business though

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[dAi]

good stuff!