You know I'll chyme in..Have you read the DC Training overview I posted? I've yet to see a program that delivers anything near this one's. You'd be a perfect fit for that. One workset, intensity, and extreme eating. You've got a ton of experience in the gym, which is exactly what you'll need to do this program. When I'm back at full strength I'm hitting this back up.
I will check it out.
I have to add I am on day 11 of a 15 week bulking AAS cycle so it balls to the wall on this one.
DC works extremely well for you whether or not you're on AAS or not. I'm going to check out there website for any info about IF the training protocol changes while ON. I doubt it would. BRB.
Just for clarity when doing rest pause it's lift to failure breath for 20 seconds and lift to failure again then another 20 seconds and to failure again. That is it or do I rest and repeat for another set. Sounds like that's it.
Yes. You do as many warmups as necessary first. So using incline smythe machine as an example:
4-5 warmups (or however many)
315 lbs is workweight...
Rest/Pause goal is 15 RP
"mini-set 1"- 9 reps, after your ninth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths (which amounts to about 20 seconds)
"mini-set 2"- 4 reps, after your fourth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths
"mini-set 3"- 2 reps, after your second rep, do the 8 second negative..
At this time, you've done your ONE workset (which happens to be 3 mini ones). Reset the weight back to the top and take in about 15-20 deep breaths again...At this time you can do a 20-30 second static hold which'll kick your ass. I can usually hold out for 15 seconds before breaking down.
Once the static is done, you do the 1 minute loaded stretch and move on to shoulders..
Just to clarify, you're right..It's three "mini sets" to positive muscle failiure...Which means if you barely got your 8th or 9th rep up all by yourself, that's it, end with a 8 second negative and get ready to do it again..
It's the absolute most hardcore program I've ever done, by far. When you're driving to the gym thinking about beating the logbook, you get that sick feeling in your stomach from being nervous. Even after all my warmups, all you can think about is how much pain you're about to endure. Especially when it's A2G squatting day and after you somehow blast up some crazy weight for the 4-8 rep set, you start getting worried about whether or not you're gonna make it through the 20 repper!
I need a new routine for a while
Even after all my warmups, all you can think about is how much pain you're about to endure. Especially when it's A2G squatting day and after you somehow blast up some crazy weight for the 4-8 rep set, you start getting worried about whether or not you're gonna make it through the 20 repper! 
Linear Mode
