looking for some suggestions on exercise selection for dc training

[Derek]

Looking for back exercises..

Back is where I have troube..

Lats-
close grip chins
chins
reverse grip rows

Midback(thickness)
rack deads
wide tbar rows
wide paralel cable rows


Mythinking is that when you row or pull with elbows close to body it work thst lats. When you row with elbows wide it hits the traps midback thickness.

also is doing incline presses then shoulder presses an over kill on the front delts? I only do delt presses when I am doing seated presses for the chest.

 

[joshbarnett]

rack chins and deads off the floor

 

[Derek]

whats rack chins?

 

[SweetLou]

whats rack chins?

Straight from the Doggs mouth;

FIND THE WIDEST SMYTHE MACHINE YOU CAN (OR BARBELL IN A SQUAT RACK) AND PUT A BENCH 3 FEET OUT IN FRONT OF IT--PUT THE BAR ABOUT SHOULDER HEIGHT--USE WRIST STRAPS TO STRAP UP AND PUT YOUR GRIP AS WIDE AS COMFORTABLY POSSIBLE--PUT YOUR HEELS UP ON THE BENCH BUT CROSS YOUR LEGS TO TAKE THEM OUT OF THE MOVEMENT--I DONT WANT YOU TRYING TO USE YOUR HAMSTRINGS TO HELP COMPLETE THE MOVEMENT-YOUR LEGS SHOULD ALMOST BE STRAIGHT-YOUR ASS SHOULD BE SOMEWHAT NEAR THE GROUND IN THE FULL HANG POSITION AND YOU SHOULD BE SHAPED SOMEWHAT LIKE THE LETTER "L"---NOW CHIN UP EXPLOSIVELY TO THE BAR AND THEN TAKE 4-7 SECONDS DOWN TILL THE FULL STRETCH ---AT THE VERY BOTTOM OF THE CHIN FLARE OUT YOUR LATS AND ALMOST HYPEREXTEND YOUR SHOULDERS UPWARD AND THEN START YOUR CHIN UPWARD AGAIN-ANY REP THAT YOUR CHIN DOESNT EITHER GO OVER THE BAR OF HIT THE BAR DOESNT COUNT!!!--DO ONE WARMUP SET AND THEN HAVE SOMEONE PUT A FIXED PLATE BARBELL (LIKE USED FOR BARBELL CURLS) IN YOUR LAP AND DO A REST PAUSE SET--EXAMPLE 50LB BARBELL IN YOUR LAP TO FAILURE AND ON EVERY REST PAUSE THE SPOTTER GRABS THE BARBELL OFF OF THE CHINNERS LAP AND THE CHINNER STANDS UP AND COUNTS HIS 15 DEEP BREATHES (AND HE STAYS STRAPPED UP TO BAR)---THEN THE CHINNER THEN GETS BACK INTO POSITION AFTER 15 DEEP BREATHES AND THE SPOTTER PUTS THE BARBELL BACK ON THE CHINNERS LAP AND HE CONTINUES ETC ETC THRUOUT THE REST PAUSE SET----------I WANT ONE WARMUP STRAIGHT SET WITH NO ADDED WEIGHT DONE FOR 10-12 REPS AND THEN ONE ALL OUT REST PAUSE SET FOR 15 TO 20 REPS WITH ADDED WEIGHT -THEN 5-10 SHORT RANGE STATIC REPS OR A STATIC HOLD AT THE END----THESE ARE GOING TO BE EXCRUCIATING AND TOMMORROW YOUR LATS ARE GOING TO BE DESTROYED ----THIS EXERCISE IS MY LAT WIDTH PRONTO EXERCISE---WORK THIS HARD! EVERYONE HATES THIS EXERCISE AT FIRST AND THEN THOSE WHO STICK WITH IT BUILD INCREDIBLY WIDE BACKS. IVE NEVER SEEN ANYONE FAIL TO BUILD HUGE WIDE LATS DOING THIS EXERCISE ROUTINELY.
YOU CAN RIG THIS UP WHERE YOU DONT NEED A SPOTTER--IVE DONE THIS BEFORE BY PUTTING MY WEIGHT BELT REALLY LOOSE AROUND ME AND PUTTING A 35LB PLATE DOWN THE BACK-OR PUT YOUR WEIGHT BELT ON AND HANG A DUMBELL FROM THE BACK OF IT WITH A SHORT CHAIN--OR YOU CAN DO IT WITH A WEIGHTED BACKPACK OR YOU CAN RIG UP SOME BENCHES WHERE YOU CAN GET THAT BARBELL OFF YOUR LAP BUT ITS MUCH MUCH MUCH EASIER IF YOU CAN GET SOMEONE TO HELP YOU FOR THE ONE WORKING REST PAUSE SET. -- I WANT YOU TO REALLY PUSH THE STRETCH DOWN THE BOTTOM AND THEN TRY TO EXPLODE UP TO THE BAR ON EVERY REP. DOWN THE BOTTOM OF THE REP LEAN BACK SLIGHTLY AND FLARE YOUR LATS OUT AND PUSH THE STRETCH. A GOOD REST PAUSE SET FOR RACK CHINS WOULD BE 15-20 REPS REST PAUSED SOMETHING LIKE 50LBS X 9 + 5 + 3=17RP SET--WHAT THAT MEANS IS YOU WENT TO FAILURE (9 REPS) STOOD UP AND TOOK 15 DEEP BREATHES--WENT TO FAILURE AGAIN (5 REPS) 15 DEEP BREATHES AND THEN FAILURE AGAIN (3 REPS) FOLLOWED BY STATICS OR A STATIC HOLD AT THE BOTTOM STRETCH POSITION. THE PEOPLE THAT CAN HOLD THAT BOTTOM STRETCH POSITION FOR 20 SECONDS AT THE END OF THAT SET ARE WHAT SEPARATES THE HARDCORES FROM THE CANDYASSES.

You can do rack chins to the front or rack chins to the back but very importantly when you do rack chins to the back you only pull up till the top of the back of the head, no lower ever! I dont let my guys go below mid ear level on behind the neck shoulder presses and its the same with behind the neck chins or pulldowns--no lower than the top of the back of the head--there will be no rotator cuff injuries here

 

[Derek]

Thanks...

One question? Why not dop just regular chins? These seem easier IMO.

 

[BrooklynJuice]

I have a 10 page thread on DC AND THE SMITH MACHINE. A very good read for a natural BBer. Cmon on over to Animals and take a lookie

 

[BrooklynJuice]

Here a link to the OLD board afte it was hacked, do not add any replies on this board as it is not functioning but you can view

**broken link removed**

 

[Derek]

thanks