DFST ideas and input

[Darkhorse]

To define what this means...

Low Incline: 15 RP:

1.) The first set should have me fail around 8 reps. After my 8th rep, I take an 8 second negative and hook the smythe bar after the decent. The bar will be about an inch off my chest at this point.
2.) I get out from underneath it and take 12-15 DEEP, controlled breaths.
3.) Getting back under the bar, I will now try and hit 3-4 more reps in the same controlled fashion..After the final rep, I take another 8 second negative and re-rack at the bottom.
4.) 12-15 deep, controlled breaths.
5.) Try and get 1-3 more...Ending again on an 8 second negative.
6.) At this point, I personally will take 15-20 deep breaths, then try for a static hold for as long as I can stand it.

All this counts as my ONE and only one working set before moving on...

[ChinPieceDave667]

Upper Body Workout One:
1. Barbell Bench Press: (flat 5x5)
2. Dumbbell decline Flies 2x10 (same weight)
3. Horizontal Lat Work (Barbell JS Rows, 5x5)
4. Shoulders/ Traps
A1. High Pulls 2x6
A2. Lateral Raises 2x10
5. skull crushers 15-18RP
6. Biceps (1-2 exercises, 3-5 sets total)


Lower Body Workout One:
1. Snatches/Overhead Squats (3x3 @ 75%, then overhead squat to a heavy single)
2. Max Effort Movement: Deadlifts 3x5 working up to 5RM
3. Goodmornings 3x5 same weight
4. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)


Upper Body Workout Two:
A1. Low Incline Smithy Press 15RP
A2. DB Incline Burn outs 1x Failure (only if I feel the RP didn't give me a good workout)
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Vertical Lat Work (Lat Pulldowns 4x8; use different bars and work different planes)
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 3x8
B2. Hammer Curls 2x10

I was thinking of doing a RP for Barbell curls but I don't know if I would be able to do another exercise for Bi's. 0311, suggestions?

Lower Body Workout Two:
1. Power Cleans ( 3x3 @ 75%)
2. Olympic Back Squats (A2G [1x5])
A1. Leg Extensions (2 sets of 10-12)
A2. Glute Ham Raises (2 sets of 10-12)
5. Weighted Reverse Hyperextensions (2x10-12 )
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)


So this is what I'm thinking of doing I might experiment with RP for Bi's I just have to think of a way to incorporate without overtraining since this will be my first official attempt at DC RP.

[Darkhorse]

Originally Posted by Dave

A1. Low Incline Smithy Press 15RP
A2. DB Incline Burn outs 1x Failure (only if I feel the RP didn't give me a good workout)

LOL! I cannot wait to hear how bad the RP'ing messes you up!

Originally Posted by Upper 1

5. skull crushers 15-18RP

I recommend doing a higher RP, mainly because the heavy bench already increased your triceps strength/mass, so this is more like an supplemental exercise. I think I got a killer workout from 15-30 RP. (Example: 12,7,4=23) Going too heavy on these might delay your recovery for upper 2.

Originally Posted by Upper 2

I was thinking of doing a RP for Barbell curls but I don't know if I would be able to do another exercise for Bi's. 0311, suggestions?

15-20 RP for barbell curls. Some like more, but I think this is a great range for growth. Anything that uses rest/pausing I take directly from DC training. These really kick your ass. Maybe shoot for something like 10,5,3. The long 8 second negative will make your eyes water. For hammer curls I've always liked what DC recommends doing 12-18 reps straight before doing the loaded stretch.

[Darkhorse]

Refer to my DC journal for the rest/pause ranges that most people use with great success.

[ChinPieceDave667]

holy crap was this workout good.
this is what it looked like.

Upper Body Workout One:
1. Barbell Bench Press: (flat 5x5)
2. Dumbbell decline Flies 2x10 (same weight)
3. Horizontal Lat Work (Barbell JS Rows, 5x5)
4. Shoulders/ Traps
A1. High Pulls 2x6
A2. Lateral Raises 2x10
5. skull crushers 20RP
6. DB Biceps curls 4x6

0311, thanks for the input on the RPs. They were amazing.
I cant wait to start the rest. I'm still debating on starting a journal. If you guys want I will but if not I'll save it for another time. let me know.

[Darkhorse]

Originally Posted by Dave

0311, thanks for the input on the RPs. They were amazing.

Dave, you haven't lived till you RP with the low incline. Cannot wait to hear what you think...

[ChinPieceDave667]

This is what I did:

Upper Body Workout Two:
1. Low Incline Smithy Press 15RP
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Lat Pulldowns 4x8
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 20 RP
B2. Hammer Curls 1x12

I almost puked after the RP on low Incline and it paved the way for the rest of the workout. standing OHP was twice as hard and the same as Dips, (I couldn't even do 10 with 90lbs. and that is easy for me normally),
and the RP for barbell curls were very nice and resting 30 sec before doing Hammers was a nice pump before stretching. I might have to change up some things up like only 2 sets of dips and 2 sets of 1 hand pushdowns.

[Darkhorse]

Originally Posted by Dave

I almost puked after the RP on low Incline and it paved the way for the rest of the workout.

It's a different kind of pain..A really deep one. I like them because it's basically "one and done" so I can focus on the rest of my muscles knowing that this one set did just as much for me as doing multiple sets with multiple exercises.

[hrdgain81]

Additionally, I still remember what Dante said a long time ago on his website for someone who needs added growth for chest. He recommended after doing the RP working set for chest, take a minute or two to catch your breath. Afterwards, grab a relatively lighter weighted set of dumbbells (example: 50's) and rep out. Doesn't matter how high. Every session thereafter, grab heavier and heavier weights and get as many as possible.
The progression might look like this:

-50 x 25 reps
-55 x 21 reps
-60 x 18
-65 x 16
-70 x 16
-75 x 14

This would be good for hypertrophy, but when you switch gears to strength training I wouldnt use this. I have read and personally believe that when strength training, you want to finish as heavey as possible. It seems like your sending the wrong message to your muscles when "repping out" if your strength training.

This is what I did:

Quote:
Upper Body Workout Two:
1. Low Incline Smithy Press 15RP
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Lat Pulldowns 4x8
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 20 RP
B2. Hammer Curls 1x12



I almost puked after the RP on low Incline and it paved the way for the rest of the workout. standing OHP was twice as hard and the same as Dips, (I couldn't even do 10 with 90lbs. and that is easy for me normally),
and the RP for barbell curls were very nice and resting 30 sec before doing Hammers was a nice pump before stretching. I might have to change up some things up like only 2 sets of dips and 2 sets of 1 hand pushdowns.

I'm using a similar routine right now, my first three movements are the same. Personally, going from incline RP to overhead press is exhausting. And the worst part about it is the smith machine. The one in my gym doesnt have any pulleys, and the bar actually wieghs close to 80lbs. So you look like a girl with nothing on the bar hahahaha and its heavey as shit.

[Darkhorse]

Originally Posted by Hrdgain81

This would be good for hypertrophy, but when you switch gears to strength training I wouldnt use this. I have read and personally believe that when strength training, you want to finish as heavey as possible. It seems like your sending the wrong message to your muscles when "repping out" if your strength training.

I see your point. But, that's the same as saying Westside shouldn't do the sets of 8-12 reps for your accessory muscles after lifting heavy building up to your 1-3 RM's. Lifting for strength builds your neural efficiency, and IMO throwing in some hypertrophy is a good idea, especially for Dave since his goal is moving from strength to hypertrophy.

Doing a rest/pause for chest does build a lot of strength, but the focus is hypertrophy..Especially with the 3 mini-rest/pause sets. What Dante recommended was a good way to achieve added hypertrophy that is actually attainable (IMO it's the only exercise that could work after smoking your chest with rest/pausing).

Originally Posted by Hrdgain81

I'm using a similar routine right now, my first three movements are the same. Personally, going from incline RP to overhead press is exhausting. And the worst part about it is the smith machine. The one in my gym doesnt have any pulleys, and the bar actually wieghs close to 80lbs. So you look like a girl with nothing on the bar hahahaha and its heavey as shit.

I agree..Definately not easy, but very attainable. If you are doing a very low incline for rest/pausing, then it'll make the standing military presses easier. I love the order of exercises because after the loaded stretches for chest, I don't need to warmup for standing military's. I just load up the bar and go to town. The smythe machine at my gym has the pulley's, so whatever you load onto the bar is the actual weight you use...I personally would rather a heavy bar so I know what weight I'm actually pressing instead of having to do the math! For instance, when I load up the bar with 3 plates per side, it's only 270 lbs!