Hi guys.
I got the DC bug again. I have ran a couple of blasts previously, but was previously limited by not having a well equipped gym and stress from grad school. I am ready to go at it again though and would really appreciate any criticism.
Background: I am not really new to lifting. I keep a log with guys in the brotherhood of iron thread on this site. I am 24 years old and have generally trained for size and strength the past few years. I competed in my first powerlifting meet in March and ended with a 530 squat, 375 bench, and 640 deadlift raw at a USAPL meet. I don't have any meets planned in the future and really want to give this another run since my school stress is diminishing.
I am currently going to start the 2-way split. However, I am concerned for how long I will last with this before going to the 3 way split. Any advice for this will be greatly appreciated.
Here is what I was thinking:
A1
Incline Bench Press: 11-15RP
Seated DB Press: 15-25RP
Dips: 15-20RP
Pullups: 15-20RP
Machine rows (could open to a bigger non-machine exercise here): 15-20RP
B1
Machine curl: 20-30RP
Pinwheels: 11-20SS
Leg press calf raises: 8-12 DC style
Leg curls:15-20RP
Back Squats: 5-8, widow
A2
Decline Bench Press: 11-15RP
Seated BB Press: 11-15RP
In human press: 11-15RP
Rack chins: 15-20RP
BB rows: 5-8, 10-15
B2
Seated DB curls: 20-30RP
1 arm reverse cable curls: 11-20SS
Seated calf machine: 8-12 DC
Leg press: 8-12, widow
SLDL: 6-10, 12-15
A3
Plate loaded vertical bench machine: 11-15RP
Push Press (not a ton of leg drive, just a little): 11-15RP
Close grip bench press: 11-15RP
Lat Pulldown: 15-20RP
Deadlift: 4-8, 8-12
B3
Standing EZ curl:20-30RP
Hammer curls: 11-20SS
Horizontal leg press calf raises: 8-12 DC
Ghetto glute ham raise (I raise up the back ext machine on plates and add a band, I feel it well in the hams, any other ideas here?) 15-20RP
Front Squat: 4-6, widow in smith
If you guys have any suggestions I would really appreciate it.
Also, after a cruise, do you want to start a little light or go right off your old numbers? I always used to try and progress off of what I hit at the end of the blast and I seemed to always get burned out 4-6 weeks in.
I think I read Dusty saying he starts a new blast with numbers from the middle of his old blast. Is this correct? I think a large part of me always stalling out too quickly was from starting too heavy at the beginning of my blasts.
Thanks guys.
I got the DC bug again. I have ran a couple of blasts previously, but was previously limited by not having a well equipped gym and stress from grad school. I am ready to go at it again though and would really appreciate any criticism.
Background: I am not really new to lifting. I keep a log with guys in the brotherhood of iron thread on this site. I am 24 years old and have generally trained for size and strength the past few years. I competed in my first powerlifting meet in March and ended with a 530 squat, 375 bench, and 640 deadlift raw at a USAPL meet. I don't have any meets planned in the future and really want to give this another run since my school stress is diminishing.
I am currently going to start the 2-way split. However, I am concerned for how long I will last with this before going to the 3 way split. Any advice for this will be greatly appreciated.
Here is what I was thinking:
A1
Incline Bench Press: 11-15RP
Seated DB Press: 15-25RP
Dips: 15-20RP
Pullups: 15-20RP
Machine rows (could open to a bigger non-machine exercise here): 15-20RP
B1
Machine curl: 20-30RP
Pinwheels: 11-20SS
Leg press calf raises: 8-12 DC style
Leg curls:15-20RP
Back Squats: 5-8, widow
A2
Decline Bench Press: 11-15RP
Seated BB Press: 11-15RP
In human press: 11-15RP
Rack chins: 15-20RP
BB rows: 5-8, 10-15
B2
Seated DB curls: 20-30RP
1 arm reverse cable curls: 11-20SS
Seated calf machine: 8-12 DC
Leg press: 8-12, widow
SLDL: 6-10, 12-15
A3
Plate loaded vertical bench machine: 11-15RP
Push Press (not a ton of leg drive, just a little): 11-15RP
Close grip bench press: 11-15RP
Lat Pulldown: 15-20RP
Deadlift: 4-8, 8-12
B3
Standing EZ curl:20-30RP
Hammer curls: 11-20SS
Horizontal leg press calf raises: 8-12 DC
Ghetto glute ham raise (I raise up the back ext machine on plates and add a band, I feel it well in the hams, any other ideas here?) 15-20RP
Front Squat: 4-6, widow in smith
If you guys have any suggestions I would really appreciate it.
Also, after a cruise, do you want to start a little light or go right off your old numbers? I always used to try and progress off of what I hit at the end of the blast and I seemed to always get burned out 4-6 weeks in.
I think I read Dusty saying he starts a new blast with numbers from the middle of his old blast. Is this correct? I think a large part of me always stalling out too quickly was from starting too heavy at the beginning of my blasts.
Thanks guys.
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