My dc blast, is it okay?

[tnsj]

1A. incline smythe press (11-15rp) Dumbell seated military press(15-30rp)
Close-grip bench press(11-15rp) Wide-grip lat pulldown(15-20rp) Trapbar(6-8,10-12) ** *

1B. Barbell dragcurls(11-20rp) Hammer curl(10-20ss)
Standing calf(10-12ss)
Lying leg curl(20-30rp)
Hack squat(6-10,20ss) *

2A. Decline smythepress(11-15rp)
Barbell military press(11-20rp) Kickbacks(15-30rp)
Rack chins(15-20rp) Deadlift(6-8,10-12ss) *

2B. Dumbell curls(11-20rp)
Pinwheel curl(10-20ss)
Seated calf raise(10-12ss)
Pull through (20-30rp)
Back squat(6-10,20ss) *

3A. Dips(15-30rp)
Smith machine seated military press(11-15rp)
Wide reverse-grip Smith machine press(11-15rp)
Close grip lat pulldowns(15-20rp)
T-bar row(10-12ss) *

3B. Preacher curls(11-20rp) Pinwheel curl(10-20ss)
Leg-press calf raise(10-12ss)
Leg-press(6-10,20ss) SLDL(10-15ss)

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[dice77]

I would get rid of the kickbacks and add something like skullcrushers.
Why do you have dips first on your third chest workout?

[mentalflex]

First and foremost, some freaking stats! Why are you even doing DC? How long have you been training? Age? Weight? Goals? Best lifts? Pictures? Injuries? Types of training used previously? What has worked well? What hasn't? AND WHY? <- IMO, this is an important aspect of training maturity.

A couple of general notes:

-Chest: Two smythe exercises for chest and declines and dips both focus on pec minor... look for some variety in exercise and angle

-Shoulders: Variety. Change the angle, behind the neck? Can be very effective if you don't have shoulder issues. Arnold presses? Neutral grip presses? Machines neutral grip?

-Triceps: Kickbacks? That is a serious WTF right there

-Back Width: By close grip, do you mean neutral? If so, I like that

-Back thickness: You have trap bar deadlifts (I am assuming) then deadlifts? Try tht for a few weeks and let us know how you feel... Can you say burnt out? I would have deads on A1 and something like BB bent rows on A2

-Hammies: I'd watch the pull throughs...that is a lot on the lower back before squats. Seated leg curls? And check around the forum for some of Homonunculus's discussion on hamstring exercises... He's got a few gems

That's what I'm digging up at a glance.... Others? Add please

[tnsj]

I am 30 years old I've been training for 10 years. I am 6 foot tall. I want to do DC train because I I haven't made any progress in a very long time.

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[tnsj]

Right now I weigh about 220, 3 weeks out from my competition.

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[mentalflex]

You are three weeks out and want to start a DC program? uhhhh.... good luck with that

And until you answer all of the other questions (in detail), I'll leave this thread alone....

[tnsj]

No of course not. I'm not going to use DC 3 weeks out from my competition. I'm making all this ready from the offseason. my best lift are bench press 200kg dead lift 270kg and squats 250kg. Previously I've been doing ABC training bye dr. Squat and been doing that for a couple of years now. My goal is to pack on as much muscle i can the next two years. Injuries I have a problem with my elbows that's why I can't do skull crushers and that's a reason why I have kickbacks, other than that I'm perfectly fine.

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[DC_catholic315]

Swap dips for kickbacks, and pick like flat dumbbell press or an incline hammer... Maybe swap sumo leg presses for pull through... Jus random thoughts

[tnsj]

Okay I will do that

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[martin_h]

I think Mental is asking for these sort of questions to be answered:

Do you have a weak bodypart that needs to be imporved ASAP. DC should be set up around this weak bodypart.

Have you just picked random exercises that you think people will like you to have? Or are they exercises you like and think you can get the most bang for your buck on?

How did you find ABC training and why has it stopped working?

Why have you made no gains in a very long time? Diet? Injuries? Poor training set up? etc

What has worked for you in the past to get to your current state?

What training didn't work and why didn't it work?

Years you have been training correctly and pushing yourself to the limits?

Your current Diet?

Why DC training?


Nobody is questioning your reason for doing DC. People will give an opinion if you are ready for DC, but that choice ultimately lies with you. Most people assume they are ready for DC thinking it's a magic forumla for gaining mass. BUT most people could benefit from other programs at first.

That why I like this forum (and so should you) people will tell you what you need to hear.

Best of luck with your comp.

[mentalflex]

Also gave some suggestions...but those were neglected.... I guess those improvements to the layout as provided don't matter... In which case, I'm out...

[Daniel7908]

Those barbell squats in the workout following the one which includes deadlifts could be a problem too.