Provos DC Training Journal

[Provo82]

Here is my training journal. I train DC Style. Currently just started a new blast this will be my third blast. Ill post some PRS from my last blast so you guys know where im at. Currently Natty for past 6.5 months. I'm 5'6 my homescale has me about 211 but at docs office it says 206-207. Im gonna continue to use homescale for the sake of being consistent at tracking results even thought i may be a touch lighter.

Last Blast Prs
Flat Bench-315-11-4-2
Flat Bench- one straight set of 335-7
Decline bench-350-8-3-2
Incline Bench-315-7-2-2
DB Shoulder Press-125-8
Deadlift-405-17, 455-9
Squat-405 for 20, 455-8
Smith Machine Front of head Press 275-10-3-2
Smith Machine Behind the Neck Press-255-8-2-2
Barbell Row-365-6 335-10
Dumbell Row-225 lb db-10
Leg Press (cybex Machine)- 12 plates each side for 20 rep widowmaker
Hack Squat-5 plates and 25s each side for 12
Front Squat-315-12 and 335 for 8
CloseGrip Bench-275-13-3-1
Stiff Legs-315-12
Lying Leg Curl-175-20

i think im missing some things not gonna post bicep prs cuz thats not boring. For Bench Press movements i touch my chest and basically stop a fraction of an inch before lock out if you watched a video of me youd barely be able to tell im not locking out. For Leg Presses i go deep then do the same but probably more like an inch shy of lockout (feet high and wide). Any other questions on what form i use for certain exercises feel free to hit me up. So far loving dc im just as strong as when i was a fatter bloated version and weighted 223. This is also due to the hiring of Jason Theobald for offseason nutrition.

a1
Bench Press w Db-140-10-3-3
Smith Shoulder Press front of head-295-12-4-2
Reverse GRip Freeweight Bench-225-10-4-4
Pullups w 25lb plate attached-13-4-3
Tbar Row-5 plates for 7 and 4 plates and 25 for 9

[woodbear]

remember that Dante does not recommend flat bench press for DC... to high risk for tear.
But if you must do it, I remember him advising a 25-30rp set, not 11-15rp like other chest movements.

You`ll probably be all right, but if you tear a pec, don`t blame DC

Otherwise, good luck with our blast:)

[Provo82]

yes very true bro. However ive done flat bench my whole life heavy and have never had too many issues, i will consider using a higher rep range good call. The flat bb has contributed to my chest size greatly over the years and i dont want to abandon it. but i def see your reasoning.

[Provo82]

some recent PRS
front squat-335-10
Stiff Legs-335-12
flat db press-155 for 8