First day doing DC style training since the summer. Moved and switched to a powerlifting type routine in August. Took a break the past week and really started jonesing to do DC again. Started light. Some exercises I am keeping a higher rep range. I forgot how tough doing deadlifts for reps and doing them last in a workout was.
If you aren't familiar with DC training, check out IM.com for all the details.
Barbell Bench Press- 205 x 25 reps rest paused. Got 17 in my first set and it killed me. Was aiming for 30, but still in my 20-30 rep range. Bench Press is not a highly recommended DC exercise, but just read a post by Dante the other day which he stated if one wants to do it, do it powerlifting style, which I do, and keep the reps 15-30 rest paused. I am pretty weak in bench, and think it is a good overall upper body movement, so we shall see how it goes. Moving up to 210 next time.
Hammer Shoulder press- 2 plates per side for 21 reps rest paused. Trying for 15-20 reps in this exercise, so will definitely go up in weight next time.
DB Floor Presses- 70 lbs x27 reps rest paused. Looking for a 20-30 rep range with dumbbells. In the rep range. Will move up to 75 lbs next time.
Lat Pulldown- 200 lbs x 20 reps rest paused. Like to be in the 11-15 reps rest paused range in this exercise. Underestimated my strength in this exercise. Will go up to 220 lbs next time, as it is the next weight on the stack and shot for 11-15 reps rest paused and go from there.
Deadlifts- Have not done full deads for higher reps in some time, so I overestimated here. Plus was feeling the workout by the end. Did 425 x 6. Was looking to get 8. Bumped down to 365 looking for 12 and got 8. Will go up to 430 on my heavy set next time and stay at 365 for the lighter set. I am guessing my reps will increase in the 430 as I get acclimated to the training again. Should have probably just did 405 and 315.
Tuesday will be arms and legs. Looking at EZ curl bar drag curls, seated hammer curls, standing calf raises, lying hamstring curls, and leg presses. My squat workout will be next sunday, one week apart from deadlifts.