Originally posted by yellowmoomba
For example: If I normally do flat bench straight sets of 225 x 7/6 reps. I should probably go down to 205 for my working set using DC's approach....What do you think??
Would it be something like this??
135 x 8
175 x 5
185 x 3
205 x 8, RP, 4, RP, 2
YM: DC does not have me doing rest pauses on deadlifts, squats. For one, it is extremly hard and painful, and places alot of stress on the lower spine. Just perform slow controlled movement- don't worry about actually counting the seconds- just keep it controlled and once your back starts to round-- immediatly stop.
BENCH PRESS: Remember one thing-- You dont need to perform 3-4 warm up sets hell I usually just do one or two. I just get my mucles nice and loose, and DO NOT fatique it at all.
What you had stated above is perfect!!! Just give yourself 1-2 minutes of rest between the warm up sets.
You may have to drop down to even to 195 or 200 to perform rest pauses, for that you will be doing 3-4 second negatives, then a fast concentric- bang that weight back up, then take it slow down. Keep it within the 11-15 range (total rest pauses).
Two things you should add. Finishing on the negatives and Static. I always always finish the negative phase on very last rep on each rest pause set, As I cannot get another rep up, i absoutly take the slowest time i can to let my bar lay down on my chest then have your workout partner pull it up. I really think this will consitute an incredible amount of stress within the muscle fascia and fibers.
Static-- after your last rest pause set- unrack the weight and perform short 2 to 3 inch repetitions at the strongest point of your bench (mine is about 5" above my chest) and i perform as many short reps as i can, before failing (usually within 10-15 reps range).
To recap:
-------------------
135 x 8
175 x 5
185 x 3
205 x 8, RP, 4, RP, 2 = 15 Rest Pauses (perfect!)
205 x 2" short 15 Rep static at strongest point of bench.
after this... perform the extreme stretches for chest.