I'm going to take PT-Aaron's suggestion and post up a journal here. Almost two months ago I tore my left pectoralis (minor tear). After a few weeks off, I started back up with some full body work three times a week a la HST. IMO a perfect program to get back in the gym with, and especially good to rehab an injury with. After about a month, I started lightly building back up my chest with reps around 15-20. Now I'm good to go and a few days ago started my DC training routine. I have not been trained by anyone with this program. Luckily I was a member of IM back when the stickies were still up, and this program isn't hard to figure out like some make it out to be.
A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 14-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12
B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-25 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Reverse Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Curls: 20-30 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
B3)
Biceps: Wide Grip Cables: 15-20 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)
I've done this type of training before with great success. Before this program, I completed two back to back volume phases of Bill Starr's 5x5 which is the next best program to this one IMO. Anything that has you A2G squatting three times a week kicks ass. :headbange My current maxes after Bill Starr's 5x5 are:
Bench: 405 x 2 (raw)
A2G Squat: 355 x 3 (raw)
Deadlift: 440 (3 x 3) (wrist straps, raw)
Unfortunately, my pec tear kept me from lifting anywhere near those maxes for two months, so now it's time to start over again and build back up to those numbers (minus anything to do with flat bench). :eviltongu
Edit: In case anyone's curious, my pics are found here
A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 14-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12
B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-25 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Reverse Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Curls: 20-30 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
B3)
Biceps: Wide Grip Cables: 15-20 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)
I've done this type of training before with great success. Before this program, I completed two back to back volume phases of Bill Starr's 5x5 which is the next best program to this one IMO. Anything that has you A2G squatting three times a week kicks ass. :headbange My current maxes after Bill Starr's 5x5 are:
Bench: 405 x 2 (raw)
A2G Squat: 355 x 3 (raw)
Deadlift: 440 (3 x 3) (wrist straps, raw)
Unfortunately, my pec tear kept me from lifting anywhere near those maxes for two months, so now it's time to start over again and build back up to those numbers (minus anything to do with flat bench). :eviltongu
Edit: In case anyone's curious, my pics are found here
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