[quote]waylanderxx wrote:
OMGZ you guys are still asking this fat german guy for advice? Wtf…
I <3 CC![/quote]
Long time no see bud.
[quote]ajweins wrote:
CC
I would love it if you could look in my hub and watch my attempt at 605 on DL. I know I didn’t get it and I am wondering if you think I should try and switch to sumo. I have always preferred conventional but I am not sure after watching the video as I feel I may be compromising my back.[/quote]
I gotta be honest dude that was some terrible form. Now I am the last thing from the form police but you are pretty much doing a straight leg deadlift right there. You need to start the lift with your chest up, knees bent much more than you have them, and your back is completely horizontal to the floor. It needs to be at a better angle so that you can engage the quads, hams, and glutes.
Even something like this is preferred. Your poundages may suffer a bit at first since you aren’t used to it, but this will allow bigger deadlifts in the future. You are strong dude so keep at it.
another good one. Chest may not be up much but each lifter is different, he is at least bending his knees at the beginning.
[quote]PB Andy wrote:
[quote]ajweins wrote:
CC
I would love it if you could look in my hub and watch my attempt at 605 on DL. I know I didn’t get it and I am wondering if you think I should try and switch to sumo. I have always preferred conventional but I am not sure after watching the video as I feel I may be compromising my back.[/quote]
I gotta be honest dude that was some terrible form. Now I am the last thing from the form police but you are pretty much doing a straight leg deadlift right there. You need to start the lift with your chest up, knees bent much more than you have them, and your back is completely horizontal to the floor. It needs to be at a better angle so that you can engage the quads, hams, and glutes.
Even something like this is preferred. Your poundages may suffer a bit at first since you aren’t used to it, but this will allow bigger deadlifts in the future. You are strong dude so keep at it.
another good one. Chest may not be up much but each lifter is different, he is at least bending his knees at the beginning.
[/quote]
Thanks. I honestly think you are right on. I have just never actually filmed myself to see it. I wonder if I am not more suited to pull sumo since I feel like I have no power if I bend my knees more.
PB- I do see what your saying, but after watching the vids you gave as well as some of cressey’s, I thought their backs were around as horizontal as mine. Maybe it is that way because of the crappy angle of my camera…next time I will try to get a pick from more on the side.
After watching myself and watching the other vids I really do realize I need to do some things differently…I do mainly feel deadlifts in my hams and glutes though, so at least I am hitting them. I am thinking it was just more weight than I was ready for since I really haven’t went over 500lbs ever yet, I just wanted to see how high I could go since my rep max estimates are right around there. Thanks for the input and the example vids, they were a big help.
Hope this is not a repost, my IE crashed and the post did not come up.
I’ve a quick question regarding pinwheels curls, what ROM do you suggest there? I’ve been “pinwheeling” till my forearms hit the biceps, but on the videos I’ve seen on the Internet guys barely hit 90 degrees flexion in the elbow.
[quote]Quadforce wrote:
Hope this is not a repost, my IE crashed and the post did not come up.
I’ve a quick question regarding pinwheels curls, what ROM do you suggest there? I’ve been “pinwheeling” till my forearms hit the biceps, but on the videos I’ve seen on the Internet guys barely hit 90 degrees flexion in the elbow.[/quote]
i think until you get a good contraction. most of the guys i see doing 'em that
way normally have a more limited ROM because their biceps are pretty well developed
and the muscle itself gets in the way…
[quote]Mateus wrote:
[quote]Mateus wrote:
[quote]Mateus wrote:
[quote]Cephalic_Carnage wrote:
[quote]Mateus wrote:
Thanks for responding and as directed I have reposted this here in your thread.
CC, firstly, thanks for all the info/advice in all the threads you participate in. Especially the DC thread. I love the DC program but I just can’t make it work any longer. Forced to do it during my lunch hour and it takes longer than I am allowed (been going over anyway) and I have been advised to fix that (oops).
I am thinking of a 4 day split and wanted some suggestions of what you have used in the past. Thinking of doing a M,T,W,F w/ the w/e off. I have never done a 4 way split, always a 3 day or a 5 day so i am just curious as to exercise selection, pairings and setup.
I have about 50 minutes of actual lifting time with a partner and we move fairly quick between sets. I think that 1 or 2 exercises per major group would suffice along with a finisher or a isolation for certain body parts. I have put a few things together but I have a bad habit of doing too much and over complicating things. One of the reasons why DC was/is so attractive.
Any insight or thoughts would be greatly appreciated.
[/quote]
Hope that my post in response to that other pm gets through, look at that one for inspiration.
If you have 6 days (=shortest sessions), you can use my routine and exercise selection (calves/abs can be done between sets of other exercises if you want, esp. on arm muscle days and chest day etc) and then go from there (change rep ranges to your preference, but do keep them heavy if you want to progress…
My bis, esp. on alt. curls and such, go better with low reps, but some people’s progress easier in the 8-12 range or so…
And if people are on gear, then of course they can potentially get the same weight-on-bar increases from 10-12 that I get from 4-6 or 5-8, so keep all that in mind and change things depending on your situation…
Just keep the general spirit: Fairly low volume per session, fairly heavy, loose form but technique must be spot on and setup too (the loose form mostly on “isolation” work where you go heavy), pick a weak spot to train twice (in my case rear and side delts are not a weak point per se, but they’re nowhere good enough so I train them again on bicep day with higher reps than on delt day). My leg day is a bit DC-ish, if you want a more standard leg day, go with 2 exercises each for quads and hams and no widowmaker.
And as written in the other post, for less training days, combine bis and/or tris with one of the major parts respectively and go with 2 exercises for them instead of 3 (still maybe 3 for tris, depends).
Note: I don’t do the “light bis/tris” on chest and back day, that’s for the guys on here whose arms suck.
But with the heavy max-ot’ish arm sessions, that may not even be necessary.
[/quote]
So I went to the gym before I saw your reply and this is kinda what I came up with. Let me know what you think.
Monday:
Inc DB Press 3x5-7 (alternating inc.smith and incline HS)
Flat DB Press 2x5-7
lying DB extensions 2x5-7
push downs 2x8-10
pec deck finisher 25 rep
Tuesday:
Rack Pulls 3x6-8
Kroc rows 2x8-10
HS high row 2x8-10
ez bar curls 2x12-15 maybe more
pinwheel curl 2x10
Wednesday:
High Inc Smith 2x6-10
Arnold Presses 2x8
Plate raises 2x8-10
Bent over side raises 2x6-8
calves in between sets. seated and standing
Friday:
SLDL 2x8-12 or sumo press. not sure yet
Glute raises 2x8-10
Hack Squats 3x10-12 (alternating with leg press)
Leg extension finisher maybe.
What do you think? [/quote]
bump
[/quote]
I may even throw a short Thur. session in there for a 2nd chest day. An area I want to bring up. If so, should I keep the rep ranges the same or change the % weight and increase rep range??
[/quote]
C_C, where are you!! 
Well, I was doing a WM on the leg press last week and according to a friend(Phys Therapist) sounds like a strained/pulled the Rectus Femoris (upper outer quad). I suspect it will be a few weeks before I hit quads again. Should I continue to work other aspects of the leg i.e hams, glutes, etc or just back of them all together till it heals up? Might be a good opportunity to throw in a 2nd chest day for a few weeks. Thoughts? What do you think about the above routine also. Thanks CC!
C_C i just wanted to tell u that ive been doing ur 6 day split ramping almost everything up to 1-2 HEAVY sets of 5-8 reps, and it is one of the best bodybuilding programs ive ever done. The sessions are short and intense and leave me hungry and motivated to train hard again. You are truly one of the most knowledgeable and humble big dudes on this site and i truly appreciate it.
fyi… i put bis on tri day and just called it “arms” because i couldnt justify driving all the way to the gym just to do 3 curling excercises, other than that im pretty much doing as written and i am really enjoying it!
C_C, just finished every page making sure I didn’t double post and I picked up plenty of valuable information along the way. Thanks!
Got any ideas in the way of a back specialization? My back is an obvious weak point and I figured I could use a few months with some limited pressing movements. I’d like to train 5 days per week.
5’9", After cutting down to 180ish from 193(see pics in hub) I started eating heavy again and in about 6 weeks, I am now sitting at just over 200lbs a bit leaner than i was in the before pics.
Currently my diet is 350-400g protein, 200-225 carbs at breakfast or peri-workout, and about 130g fat. I will be doing the suggested fasted morning cardio on my 2 days off. Do you feel like 3700kcals on training and 3300kcals on off days will be sufficient during a back spec phase?
Need any other information? Thanks so much for your help on this site.
C_C what is your opinion of a 4 day a week Upper/Lower split, ramping everything up to 1 or 2 heavy sets of 5-8 reps?
CC I am not letting this thread die… I know you want it to, moohahaha. This is what I’m doing… 5/3/1 mixed with some DC/RP stuff.
DAY 1 - UPPER
5/3/1 MP
Chest - Wide dips 15-20 RP
Tris (Extension, long head focus) - Rolling DB Extensions 6-12 SS
Back width - Rev. grip Pulldowns 15-20 RP
Back thickness - Pendlay rows 10-12 SS
DAY 2 - LOWER
5/3/1 Deadlift
Biceps - Seated DB Curls 20-30 RP
Hams (curl-type movement) - Lying leg curl 10-15 SS
Seated calves - 10-12 SS (DC style)
Abs/Grip
DAY 3 - UPPER
5/3/1 BP
Forearms - Reverse BB Curls 11-20 SS
Tris (press) - 3 Board Press 5-10 SS
Back width - Rack chins 15-20 RP
Back thickness - Kroc rows 20-40 SS
DAY 4 - LOWER
5/3/1 Squat
Biceps - DB Preacher Curls 20-30 RP
Hams (focusing on stretch) - SLDL 10-15 SS
Standing calves - 10-12 SS (DC style)
Abs/Grip
Thanks C_C for being around and posting and such…
It is very much appreciated.
Hey C_C I’m planning on starting this tonight, does it look ok? Anything you would change?
Day 1 - Chest/Back
Incline Press
Weighted Dips
One Arms Rows
Weighted Pullups
Shrugs
Day 2 - Off
Day 3 - Legs/Abs
DB Box Squats
Straight-Leg Deadlifts
Donkey Calf Raisers
Rollouts
Side Bends
Day 4 -Delts/Arms
DB Press
Lateral Raise
CGP
PJRs
Alt. DB Curls
Pinwheels
Day 5 - Off
Day 6 - Repeat
^^^What a jerk!
^^LOL. I am changing mine to KingBeef321. WAT. 
[quote]kingbeef323 wrote:
^^^What a jerk![/quote]
Kingbeef, whats a typical triceps workout for you look like ?
[quote]Elite0423 wrote:
[quote]kingbeef323 wrote:
^^^What a jerk![/quote]
Kingbeef, whats a typical triceps workout for you look like ?[/quote]
Lately I’m training tri’s twice a week after chest/shoulders. On wednesday I do decline elbows flared CGBP 3x 6-8 and lying behind the head extensions 3x6-8. Saturday I do Dips 3x10-12 and French Press 3x10-12. I think french press is the main exercise responsible for my better than average long head development.
@Mateus: Don’t you dare!
C_C I sent you a pm but I think you may not have gotten it. All good. Just wanted to say thanks for all the work you put in to help others.
Can someone link me to all the sample routines C_C has posted? I know where to find two - he has one in this thread for a 6 session per week routine and there is another one in the Alpha forum - specifically in the thread “alpha cell roundtable - guns”, which focuses on tris and bis. I know he has posted others and I have seen them but I just forger where the f they are!!
Hoping this thread can be stickied. It has insightful helpful posts everywhere.
Hey C_C
First of all, this thread is full of win left, right and center. Top job on all your posts and help.
Would you mind looking over my 531 set up and giving a few pointers??
First of Im 5’10, 22yr old, 82kg, bf-?. I have just finished Starting Strength so I want a little more volume for size, but still concentrate on getting strong.
Anyway i wanted to utilize 5/3/1 on the main lifts, but also hit each muscle twice a week. I tweeked the templete found on the earlier pages of this thread and came up with the following to be done over a 9day cycle :
Overhead Press 5/3/1
Pull UP
Dip
T-Bar Row
DB JM press
Squat 5/3/1
BB Curl
RDL
Abs
Bench 5/3/1
Chin up
neck pull
CGB
Deadlidt 5/3/1
Lunges
Hammer Curl
Laterals
All the supplemental lifts are ramped 8-12 reps.
Anyway just wanted to hear your opinion on this split, to make sure i set it up properly to hit every muscle twice a week.
Thanks and keep up the good work!!!