Clarification on Doggcrapp

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok, I am posting just to see if I can get clarification on training for Doggcrapp. I am about to start training in a couple weeks. The problem is that the information on web is scattered and its been hard to follow. I have learned the basic principles and about the extreme stretching.

This is the routine that I have assembled form what I could find spread out over the web. Could one of you guys who have or are currently doing doggcrapp let me know if I am on the right track.

Work out 1
HS Incline Press 11-15RP
HS Shoulder Press 11-15RP
Dips 15-20RP
HS Pulldown Machine 11-15RP
BB Rows 12

Work out 2
BB curl 11-15 RP
Pinwheel curls 15-20 RP
Legpress calves 12
sumopress 12-20
leg press 6-10
20 Widowmaker

Work out 3
Inlince Smythe 11-15RP
Smythe press to front 11-15RP
Close Grip in Smythe 11-15RP
Smythe BB Rows 11-15RP
Deadlift 6-8 or 3-4

Work out 4
Cable curls 15-20RP
Reverse one arm cable curls 15-20RP
Standing calf 12
Stiff leg deadlift 11-15RP
Squats 4-6
20 Widowmaker

Work out 5
DB Press 11-15RP
DB Shoulder Press 11-15RP
Skull crushers 15-20RP
Pulldowns 8RP
Rack Deadlift 6-8 or 3-4

Workout 6
Preacher Curls 11-15RP
Hammer curls 15-20RP
Freemotion Calves 12
Lying hamstring curl 20-30RP
Smyth Squats 4-6
20 Widowmaker

Current stats 5’9" 210lbs, 415 DL, 385 Squat, 275 Bench

2
  1. deadlifts/rack deads are a set of 6-9 and aset of 9-12
  2. move similar exercises apart (don’t do 2 hammer pushing ex or 2 smith push on same day: do 1 hamer one smith)

what does your diet look like protein wise?

the only place you need to go for DC training info is intensemuscle.com

looks good

3

i tell you what man…if you follow the routine how its written, combines with eating like a packer, you’ll be fukkin amazed… just remember the keyword…INTENSITY

4

Good

Forearms are done for straight sets, that rep range is ok

BB rows are generally done for thickness, look into rack chins or another pulldown movement. Deads are fine, usually 2 straight sets you pick the range, generally a heavy and a REALLY heavy.

Again forearms straight set. Be careful trying to RP stiff leg deads. You might be better off with a 10-12 straight set.

bump the rep range for dumbbell moves to 15-30RP. 8RP? Try 11-15 or 15-20RP for pulldowns

Forearms straight set, everything else looks fine.

Seconding what Z mentioned, you have to put some careful thought into how your exercises are arranged. You have stiff leg deads on the same day as squats, those arguably being the two most difficult hamstring and quad exercises respectively. I would rather have a leg curl motion on squat day and the stiff leg deads done with leg presses or hacks of some sort. Also having two dumbbell moves in the same session might be difficult as your shoulders will get beat up hauling them into position six times in a workout.

Also look at your back thickness and quad exercises as they relate to eachother. Doing deads and squats back to back might be too much for the low back, try to arrange your hardest back thickness moves to surround the smith squats and leg presses and the less intense moves around squats. Those are things that will come with experience as you plan out your blasts but something to think about early on for sure.

5

[quote]ClassE wrote:
Ok, I am posting just to see if I can get clarification on training for Doggcrapp. I am about to start training in a couple weeks. The problem is that the information on web is scattered and its been hard to follow. I have learned the basic principles and about the extreme stretching. This is the routine that I have assembled form what I could find spread out over the web. Could one of you guys who have or are currently doing doggcrapp let me know if I am on the right track.
[/quote]

First, I’m no expert, but I have been doing DC since this past fall. I’ll point out the obvious adjustments that you should make and let the more advanced guys worry about the finer details.

Rows should be done for a straight set of 10-12. You want a rep range to shoot for, not an exact number.

Forearm exercises are not RP’d, they are done for a straight set (I use 10-12 reps). Also again, calf exercises should have a rep range (10-12 is the most common one). Make absolutely sure that you are doing the 5 second negative and 15 second hold in the bottom position on every rep of calf exercises as well.

Deadlifts should be done for 2 sets. One lower reps and heavier weight (I use 4-6) and one for higher reps and lighter weight (I use 9-12). Make sure to give yourself plenty of time between the two sets to fully catch your breath (recover).

Same advice about the forearm exercise. Also, stiff legged deadlift (or RDL’s) are not RP’d. They are done for a straight set (10-12 is the most common range), too much risk of losing form and injuring the lower back. Finally, when doing SDL/RDL and squats in the same workout, this is one of the few times when it is permitted to alter the order of exercises. In other words, do the quad exercise (squats) first and then the hamstring exercise (SDL) last. The reason being that SDL’s will trash your lower back, thus increasing your chances of a low back injury during the following quad exercise.

Why the 8RP for pull downs? My suggestion would be to change to 11-15RP. Also once again, do two sets of Rack Deads, one heavier and lower reps, one lighter and higher reps.

Once again, no RP for forearms, and use a rep range for calves.

Good job, if you continue to keep eating big and follow this program the way it’s supposed to be done you won’t be disappointed with the results. Finally I’d second the suggestion to go check out “intensemuscle”, that’s really the best source for DC training out there.

Good luck.

6

You may struggle RP’ing standing calf raises (assuming that’s your intention). I heartily recommend checking out IM.com, read all the stickies, and don’t ask questions without searching first (unless you like getting flamed!).

I can also recommend the Justin Harris DVD (he does a different split, but it is a great training and nutrition dvd) and the Jason Wojo one. They do a good job explaining everything.

Good luck.

7

[quote]ZYL281 wrote:

  1. deadlifts/rack deads are a set of 6-9 and aset of 9-12
  2. move similar exercises apart (don’t do 2 hammer pushing ex or 2 smith push on same day: do 1 hamer one smith)

what does your diet look like protein wise?

the only place you need to go for DC training info is intensemuscle.com

looks good[/quote]

Thank you for the advise, that is the type of info I am looking for.
Protein will be at about 400g a day 2per a lbs.
Thanks for the link to intensemuscle.com

8

[quote]Sentoguy wrote:
ClassE wrote:
Ok, I am posting just to see if I can get clarification on training for Doggcrapp. I am about to start training in a couple weeks. The problem is that the information on web is scattered and its been hard to follow. I have learned the basic principles and about the extreme stretching. This is the routine that I have assembled form what I could find spread out over the web. Could one of you guys who have or are currently doing doggcrapp let me know if I am on the right track.

First, I’m no expert, but I have been doing DC since this past fall. I’ll point out the obvious adjustments that you should make and let the more advanced guys worry about the finer details.

Work out 1
HS Incline Press 11-15RP
HS Shoulder Press 11-15RP
Dips 15-20RP
HS Pulldown Machine 11-15RP
BB Rows 12

Rows should be done for a straight set of 10-12. You want a rep range to shoot for, not an exact number.

Work out 2
BB curl 11-15 RP
Pinwheel curls 15-20 RP
Legpress calves 12
sumopress 12-20
leg press 6-10
20 Widowmaker

Forearm exercises are not RP’d, they are done for a straight set (I use 10-12 reps). Also again, calf exercises should have a rep range (10-12 is the most common one). Make absolutely sure that you are doing the 5 second negative and 15 second hold in the bottom position on every rep of calf exercises as well.

Work out 3
Inlince Smythe 11-15RP
Smythe press to front 11-15RP
Close Grip in Smythe 11-15RP
Smythe BB Rows 11-15RP
Deadlift 6-8 or 3-4

Deadlifts should be done for 2 sets. One lower reps and heavier weight (I use 4-6) and one for higher reps and lighter weight (I use 9-12). Make sure to give yourself plenty of time between the two sets to fully catch your breath (recover).

Work out 4
Cable curls 15-20RP
Reverse one arm cable curls 15-20RP
Standing calf 12
Stiff leg deadlift 11-15RP
Squats 4-6
20 Widowmaker

Same advice about the forearm exercise. Also, stiff legged deadlift (or RDL’s) are not RP’d. They are done for a straight set (10-12 is the most common range), too much risk of losing form and injuring the lower back. Finally, when doing SDL/RDL and squats in the same workout, this is one of the few times when it is permitted to alter the order of exercises. In other words, do the quad exercise (squats) first and then the hamstring exercise (SDL) last. The reason being that SDL’s will trash your lower back, thus increasing your chances of a low back injury during the following quad exercise.

Work out 5
DB Press 11-15RP
DB Shoulder Press 11-15RP
Skull crushers 15-20RP
Pulldowns 8RP
Rack Deadlift 6-8 or 3-4

Why the 8RP for pull downs? My suggestion would be to change to 11-15RP. Also once again, do two sets of Rack Deads, one heavier and lower reps, one lighter and higher reps.

Workout 6
Preacher Curls 11-15RP
Hammer curls 15-20RP
Freemotion Calves 12
Lying hamstring curl 20-30RP
Smyth Squats 4-6
20 Widowmaker

Once again, no RP for forearms, and use a rep range for calves.

Current stats 5’9" 210lbs, 415 DL, 385 Squat, 275 Bench

Good job, if you continue to keep eating big and follow this program the way it’s supposed to be done you won’t be disappointed with the results. Finally I’d second the suggestion to go check out “intensemuscle”, that’s really the best source for DC training out there.

Good luck.[/quote]

Thank you so much Sentoguy, this is just what I need to round the routine out. I am pumped to get started on this.

9

when do right, no can defend.

10

What are your stats, lifts, and how much experience do you have training?

11

[quote]Stronghold wrote:
What are your stats, lifts, and how much experience do you have training?[/quote]

I am 26 5’9, 210, over three years lifting currently. I also lifted for three years when I was in high school. I am going to start the program when I finish cutting down to 200, which would put me at about 9%bf. No point of getting huge if I am not leaned out to start.

415DL, 385 squat, 275 bench.

12

Alright, I just wanted to make sure you werent some 16 year old wanting to jump on the program and get big because he thinks hes advanced at 155 lbs.

You will like this program. Stick to your carb cutoffs and be regular with your cardio and you will stay relatively lean while putting the mass on. Theres a good thread on this board so feel free to continue posting there if you need help later on.

13

Thank all of you for your help and support. Here is the refined work out. I cannot wait to finish my leaning and attack this.

Work out 1
HS Incline Press 11-15RP
HS Shoulder Press 11-15RP
Dips 15-20RP
HS Pulldown Machine 11-15RP
BB Rows 10-12

Work out 2
BB curl 11-15 RP
Pinwheel curls 10-12
Legpress calves 10-12
sumopress 12-20
leg press 6-10
20 Widowmaker

Work out 3
Inclince Smythe 11-15RP
Smythe press to front 11-15RP
Close Grip in Smythe 11-15RP
Smythe BB Rows 11-15RP
Deadlift 4-6
9-12

Work out 4
Cable curls 15-20RP
Reverse one arm cable curls 10-12
Standing calf 10-12
Squats 4-6
20 Widowmaker
Stiff leg deadlift 10-12

Work out 5
DB Press 11-15RP
DB Shoulder Press 11-15RP
Skull crushers 15-20RP
Pulldowns 11-15RP
Rack Deadlift 4-6
9-12

Workout 6
Preacher Curls 11-15RP
Hammer curls 10-12
Freemotion Calves 10-12
Lying hamstring curl 20-30RP
Smyth Squats 4-6
20 Widowmaker

14

[quote]ClassE wrote:

Thank you so much Sentoguy, this is just what I need to round the routine out. I am pumped to get started on this.

[/quote]

You’re welcome, definitely read though Scott M’s advice as well. He’s the one (though there were others as well) who helped me the most when I was first getting into DC, he definitely knows what he’s talking about.

Good luck.