410 Bench Press Max + DC Rest/Pause
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Uploaded by xfreakxDC on Apr 14, 2010
IMPORTANT: There are 2 heavy plates that I use in this video, weighing 3 extra pounds each (48lbs per plate instead of 45lbs, factory error or something. Indicated by yellow plus signs on the edge of the 2nd plates if you can see them.)
The first lifting segment is a one rep max of 410lbs. The second is a demonstration of DC's rest/pause method; basically 1 big set consisting of 3 smaller sets separated by 20-30 seconds of rest (give or take a few), which I measure by 15 long breaths. I did 320lbs x10, x4, then 2 more reps, with the first being a slow negative for a real nice, deep stretch which I was surprisingly able to lift, followed by a forced rep.
Bodyweight today/time of lifting: 226lbs
Lifts:
410x1
320x10x4x2
[I know that using flat barbell bench press for DC and/or rest/pausing is looked down upon and not recommended due to possible shoulder injury, but due to limited variety in my gym, this is one of my only and preferred options, next to incline barbell and flat dumbbell.]
SONGS ARE PROPERTY OF THEIR RIGHTFUL OWNERS AND PRODUCERS. I DO NOT CLAIM ANY PROPERTY OVER THEM AT ALL.
What I've Become - Lamb of God
This is my 3rd time uploading this video, due to the crappy copyright laws of previous songs I tried to use. (Far Away - Nickelback (Look it up..) and The Mountain - Devildriver) Finally this one works...let's hope it stays.
Any questions or advice, I'm open to it all.
Uploader Comments (xfreakxDC)
All Comments (14)
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those who complain about the music are a bunch of pussies. Would you rather them play britney spears or some rap or hip hop. hard rock and metal are the best forms of music period and the best for weightlifting.
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@xfreakxDC if you use a cage you can do it. I prefer inclines personally. I just set the pins so they are very close to my chest. That first rep is a killer, to start with the barbell already on your chest.
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do you not think you arch just a little too much?
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great video dude and u cud do three 45's on each side 10xtimes thats awesome!!!
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Everything was coo about the video but the music killed it -_-
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great form man, i like how you tuck your elbows at the bottom.
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Great looking lifts, man! I think the barbell bench is NOT done because of safety more than anything. You are working to failure and without a spotter, you are going to injure yourself using the barbell. You did it safely and well. Good stuff!
Gonz216 11 months ago
@Gonz216 Thanks bro. Yeah, that's probably a good reason why bb bench isn't recommended for R/P, but I know it also has to do with the extreme stress put on the shoulders from bb bench already, coupled with the stress from R/P. Too frequently could lead to disaster. But thanks again man!
Shit I haven't checked my youtube in a while..
xfreakxDC 9 months ago
what does DC training stand for? and is the Rest Pause method of training the same concept as the Cluster Training?
etispimp 11 months ago
@etispimp DC stands for Doggcrapp. I've never looked into cluster training, but rest/pause is a staple for DC training and as far as I know there's only one type of rest/pausing lol.
xfreakxDC 9 months ago