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aused... DC RP is imo far less effective when used without a rotation and pretty
much the rest of the DC program, but I figured I'd use it here anyway...
My chest lags behind somewhat even though it's one of my faster-growing muscle-g
roups... But whenever I do skip a day, it's bound to be chest day and I just nev
er cared too much about my chest as opposed to my triceps etc. Gotta bring my pe
cs up some day... but duh ;)
Day 2 - Legs (used to be back, but due to my new gym I was able to re-introduce
heavy rack pulls with that shrug-back motion after lockout and since I haven't d
one these for a while my midback was uber-sore after going all-out on these the
first day... That made military-pressing the next day impossible, so I switched
back with leg day)
I haven't decided whether to use 5/3/1 on squats here yet, I might give it a try
and see if I can't get a respectable PL squat going... Might do a meet sometime
.
Day 3 - Delts, 5/3/1 on standing Military Presses. I don't like SMP's all that m
uch as a delt exercise, but I have no smith for seated high-inclines with a wide
-grip...
-------------------Day 4 - Biceps (read: Rest-day). I often skip this one and train bis at the end
of tricep day though. But I definitely have an easier time making progress here
when they're on their own day as I put a whole lot into my tricep exercises (tri
ceps being my favorite muscle-group).
What am I doing here? Standard stuff, Alt. Offset-grip DB Curls (if you use a re
gular grip and want to try those out instead, lower the weight quite a bit and w
ork back up...), Pinwheel curls, and some higher rep concentration curls (never
really done these before).
The first two exercises are rest-paused for 15-25.
-------------Day 5 - Triceps... 5/3/1 on Close-Grip Bench (shoulder width or so with elbows t
ucked), this is working really well and it's the first exercise I tried 5/3/1 on
.
Followed up by either PJR pull-overs for 15-30 RP or EZ extensions laying on the
flatbench (not the narrow grip-position but the one you'd use for standard EZ c
urls... Narrow feels very awkward, shoulder-wise) on the bench...
Ass off the bench so that only low-back and upper back/rear delts are on the ben
ch, bringing the bar down just behind my head.
I used to rest the bar on the bench to take the momentum out and then press back
up, but the weights got too heavy on that variation and my elbows told me so ;)
Now I do the movement rest-paused for 18-30 reps total (i.e. 12+7+3 or 12+8+4 or
whatever I get) and touch&go. Gotta warm up real nice for that still...
I alternate PJR's and EZ's (PJR's being easy on the elbows but with my fairly sh
ort fingers/smaller hands they are a bit awkward for me to do with one DB). Help
s to keep me from stalling as well...
Not much need for another exercise after that, to be honest.
---------------Day 6 - Back day (second favorite day after triceps). 5/3/1 on Rack Pulls with s
hrug-back, followed by rack chins and that's really all my back needs... Some li
ghter DB rows (not really Kroc's, those proved to be too much after the other st
uff) for higher reps but no rest-pause... Just to get some more blood flowing.
...........................................................................
6-day, very short sessions (note: Rest between work sets: 2-3 minutes. 3 are bet
ter for DB exercises and *big* exercises imo). Warm-ups: Ramped, with reps decre
asing.
Rep style: Explosive or at least fast positives (try), controlled negatives (don
't let the weights drop like stones and bounce out of the bottom)
Day 1 - Chest (light tris)
-Flat or Incline DB, BB, Machine... Pinch shoulder blades together and pull them
down! No need to lock out. If doing BB here, make sure you do it with powerlift
ing setup. 2x5-8
-Whatever angle you didn't do above, or decline: DB, BB (not on flat though), Ma
chine, 2x5-8 or higher reps if you like, such as 7-10 or more
(could do pec deck or hybrid fly presses here, but I'd leave those out at first,
higher reps for pec deck, 1-2 sets)
-Rope Extensions ala Justin Harris, watch him on youtube... 2x7-10+ or so, or on
e-arm reverse pushdowns... Pinch shoulder blades in either case... Can use some
pullover motion, but not without the right shoulder blade setup (otherwise too m
uch lat, not enough tricep), or keep elbows fairly steady (more lateral+medial h
ead), your call. Could do the one-arm reverse (note: lean to the side as far as
necessary to make it comfortable on your wrists depending on the side angle betw
een your upper arm bone and forearm) as a second exercise for a set of high reps
, ala 10-15 or so, too.
Day 2 - Back (light bis)
-Seated Pulley rows, wide or medium D handles or so, or Hammerstrength low rows,
or T-bars with a medium or wide grip..., Make sure you retract your shoulder bl
ades as main part of each positive and let them come out of retraction on the ne
gative. This is also not about getting the elbows as far back as possible, but t
he shoulders. 2x6-10+, going too close to your max is going to turn those into a
n arm exercise...
Remember, pull with the muscles acting on your shoulder blades, not the arms or
even lats (at least not much).
-Pullups (not wide grip, not close either) or HS Pulldown, HS high row, or whate
ver... 2x7-10+
-V-Handle Rows or some such, bit more of a width thing again, 1-2x7-10+.
-Standing (one arm holding onto something) and leaning one-arm offset curls... T
humb at plate. Start in hammer position, curl up forcefully while supinating you
r wrist, then keep it supinated on the way down, only put it back into neutral p
osition at the bottom. Slow the negatives down some, a 4-count in the head or so
...
2x7-10+
Day 3 - Delts (no traps here as yesterday was back day and tomorrow you'll be do
Day 5: Triceps and whatever you want (abs and/or calves if you like to do them h
ere instead of leg day)
-Press variant (Close-grip Pl setup, elbows tucked on the way down and in the ho
le, then you can flare them on the way up if you want. Grip as wide as necessary
for full tuck and no wrist discomfort... Or do close neutral grip DB presses, e
lbows just slightly flared maybe, keep bells close to body, touch high).
Tight setup! 2x4-6 up to 8+ if you can.
-EZ Extensions, lying, bar comes down behind head (pullover+extension, but you d
on't need to go crazy far down... Pinch shoulder blades together and keep should
er joints from rising towards your ears!... Positive ends with upper arms at an
incline, not perpendicular to the floor). Your main long-head exercise. 2x6-8+ o
r so. Don't bounce out of the bottom.
-Lying DB Extensions, bells come down behind head, Same as EZ Extensions really.
.. Most have shitty long heads and you train medial and lateral heads with all t
he pressing already. 2x6-8+
And then whatever other crap you want (abs, calves).
Day 6: Bis (and in my case, light side and rear delts to bring them up)
-Alt Offset Curls (start in neutral, supinate as you go up forcefully, let elbow
s travel forward some, that's
perfectly fine, bicep long head raises arm after all... Keep supinated on way do
wn, then reset at the bottom... Tense up before reps, don't curl from a straight
or overextended arm! Curl from a slightly bent arm). 2x4-6+
-Pinwheel Curls (straps if for heavier bells...), 2x4-6+
-EZ Bar (not curl bar!) or HS machine curls, 1-2x4-6+ (or higher if you want)
Note: Don't force your body into a stiff position on heavy curls. But don't bend
at the low back either, bend via knees and hip joints where appropriate. Make s
ure your arm flexors control the weight though, and preferably also start all of
your reps but the last 2-3 (there you can use body english to initiate the lift
, on the other reps it's only added after the flexors get the bell moving).
And don't round your shoulders.
-Reverse Pec Deck or Face Pulls, whatever. 2x8-12 or so
-Standing Laterals (in this case bells start at the sides from a dead stop each
rep, don't use much body english here, it's light day) or Lateral Machine. 2x7-1
0 or 8-12.
That's it... If you want to alter your routine to train less often, then you hav
e several options... Pairing bis with back (no light bi day then), go with 2 hea
vy bi exercises, not three.