Tuesday 13th November 2012 – Start of DC Training
Well after sleeping on it, and the fact I still have DOM’s from Sunday’s Hack Squat’s! I decided to go ahead with DC Training again. I’m going to give it a good 3 months this time to see how much difference it makes to my current stats/strength. I’ll take my measurements later today and add to this post and then again after the three month trial period. Lowered the weight slightly as DC training requires a more controlled eccentric (lowering) phase and explosive concentric (lifting) than traditional strength training.
Decline Bench 100kg x11+3+2 RP – Shouldn’t have gone for a third on the last set! I had to set it on the pins and squeeze out from under the bar! (removed that from the video!) – I only managed about 15 secs of the static hold afterwards, forgot about how hard it is!
Seated DB Press 27.5kg x8+2+2 RP – Again only 15 sec hold, will keep it at that for now untill I get accustomed to it and increase when possible.
Close Grip Bench 90kg x8+2+2 RP – Arms are toast after the last two sets! could barely push the 90kg!
Chins x9+4+3 RP
Machine Lever Row 80kg x 11 – No rest pause on back thickness exercises, just one straight set for safety – I’m not sure this is always the case especially where chest is supported as this one is. I’ll read up more on this I think.
I had some time afterwards to take some more pictures for my book and noticed someone had left 200kg on the Lever Deadlift Machine so I went and gave it a go – smashed 10 reps so decided to increase to 240kg and it still felt OK for an easy 5, so then finished the set with 260kg x2 reps! As I said before a definite ego machine! I love it!