I would like to change my routine to DC please advise

[evansss]

I have been on the 5x5 for quite some time now. I absolutly love it, and have made some great gains off it but i would like to switch it up for a little bit and have decided on DCs style of lifting. I am a bit aprehensive bc it looks like you can easily fuck it up but i think i have a pretty good handle on it. Just to make sure I wrote out which lifts go on what days:

Monday 1a
W 1b
F 2a

m 2b
w 3a
f 3b

m 1a
w 1 b
f 2a

m 2b
w 3a
f 3b

Workout

1a.
flat db press (11-15 rp)
db shoulder press (11-20 rp)
close grip symthe (11-20rp)
pulldowns front (11-15rp)
deadlift (6-9 , 9-12 STRAIGHT)

1b
alt db curls (11-20rp)
hammer curls ( 10-20 STRAIGHT)
standing calfs (straight 10-12)*
Stiff leg deadlift (6-8 + 20 )
Squats (6-9reps) + (9-12reps)

2a
incline barbell bench press (11-15 rp)
smith machine to front (11-20 rp)
skull crushers (15-30 RP)
hammer strengh pulldowns (11-15rp)
tbar row (12)

2b
barbell curls (11-20rp)
pinwheel curls (straight 10-20)
seated calfs (straight 12)*
lying leg curls **how many reps for these **
hack squats (6-10 then 20 widowmaker)

3a
decline barbell (11-15 rp)
barbell press to front (11-20rp)
dips upright (15-20 RP)
rack chins to front (6-8) **unsure of reps**
barbell row (10-12)

3b
cable curls (11-20rp)
reverse grip cables (straight 12)
leg press calfs (straight 12)
sumo press **unsure of reps**
leg press (6-10 20 rep widowmaker)


I read the dogcrap article for new users of the program and think i have a pretty good grasp on it. Is there anything else beisdes this and the extreme stretching that ineed to be concerned with. Also please take a look at the stuff where the reps are not specified, if you know how many reps i should be doing pleast let me know. OR if i completly fucked this up, let me know that too lol.

 

[inked1]

fuck man, this is not a direct flame at you, but at evreyone who keeps trying to bastardise these programs


5x5, DC, and PB PL routines ( just to name a few) are great stepping stones to tailoring your own prgrams.


look at the originals, try them, then modify to suit your own needs. really man they are basic stuff

 

[02gixxersix]

Actually the thing with DC is you are not supposed to modify it. That is why DC took all the threads down off the boards because people would fuck it up and then say the program sucks.

To the original poster looks good but do 2 sets of deadlifts on the first day. One set with 4-6 and the other with 8-10 if I remember correctly. Go to intensemuscle.com if you are gonna do the program and read everythng you can. Make sure you eat like crazy and do your stretches.

 

[Eze]

I wouldn't bother.

Unless you are trained by DC or someone deemed a "DC trainer" by DC I wouldn't bother. Chances are you won't be doing the program correct and there is more to the program than what is written in a magazine.

 

[evansss]

I wouldn't bother.

Unless you are trained by DC or someone deemed a "DC trainer" by DC I wouldn't bother. Chances are you won't be doing the program correct and there is more to the program than what is written in a magazine.

why do you say that, ive checked out the intensemuscle forum and specifically the dogcrap section, which seems to lay things out pretty explicitly. confusing yes, but do u think its impossible

 

[02gixxersix]

why do you say that, ive checked out the intensemuscle forum and specifically the dogcrap section, which seems to lay things out pretty explicitly. confusing yes, but do u think its impossible

You can do DC style but when you are trained by DC or IH then they tailor the program directly to you. You won't know how to tailor it yourself so it won't be perfect. Also better left to those who have made all the gains they can on other programs.

 

[evansss]

You can do DC style but when you are trained by DC or IH then they tailor the program directly to you. You won't know how to tailor it yourself so it won't be perfect. Also better left to those who have made all the gains they can on other programs.

Point taken, however im by no means new to lifting. Im 20 years old and started lifting when i was 13. Serious lifting when i was about 17. Im all natty, and im sure i havnt reached my peak, but love programs that bring you there quicker. Ive been doing the 5x5 for quite some time now (see my journal) and have progressed well using it, but its getting slow, and im getting a little tired of it and want somthing else for a month or 2 ( maybe even longer) Regardless, i used DCs style today for the first time, please see my log and tell me if i did things corectly. Much apreciated.