Seems as its full up, heres the new one, will post my new blast for hopefully no critisism 
Monday (1A)
Incline Smith press 11-15rps
Front Smith Press 11-20rps
Reverse grip smith bench 11-20rps
Pull Downs to Front 11-15 rps
Rack Deadlift 10-12 (straight set) then 6-8 (straight set)
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 (straight set)
HS Seated Calf Raise 10-12 (straight set)
Seated Leg Curls 15-30rps
Back Squat 6-10 (straight set)+widowmaker
Friday (2A)
Flat Dumbell Press 11-15rps
Machine Military Press 11-20rps
Close grip smith bench 11-20rps
Rack Chins to Front 11-15rps
Deadlifts 10-12 (straight set) then 6-8 (straight set)
Monday (2B)
BB Preacher Curls 11-20rps
Wrist Curls 11-20 (straight set)
Standing Calf Raise 10-12 (straight set)
SLDL 10-20 (straight set)
HS Leg Press 6-10 straight set + 20reps widowmaker
Wednesday (3A)
Floor Press 11-20 rps
Dumbell Press 11-20 rps
Skull crushers 11-20 rps
HS Pulldown 11-15 rps
T-Bar Row 10-12 (straight set) then 6-8 (straight set)
Friday (3B)
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 (straight set)
Leg Press Calf Raises 10-12 (straight set)
Sumo Press 15-30 rps
Front Squats 6-10+ 20 rep widowmaker
[quote]300andabove wrote:
Seems as its full up, heres the new one, will post my new blast for hopefully no critisism :P[/quote]
Heard anything from Scott lately? I was surprised that he didnāt start the new thread days agoā¦ Must be really busy atm.
Good luck scott, whatever youāre busy with 
Anywayā¦ Do post it up 300ā¦ I promise I wonāt laugh ;D
[quote]Cephalic_Carnage wrote:
Heard anything from Scott lately? I was surprised that he didnāt start the new thread days agoā¦ Must be really busy atm.
Good luck scott, whatever youāre busy with
Anywayā¦ Do post it up 300ā¦ I promise I wonāt laugh ;D
[/quote]
HHmmmmm i may rename is DC Training (Ceph is ghey)
Nice thread name no ?
Just telling you guys I love pinwheel curls. Thatās as far in DC as I go.
[quote]Cephalic_Carnage wrote:
300andabove wrote:
Seems as its full up, heres the new one, will post my new blast for hopefully no critisism
Heard anything from Scott lately? I was surprised that he didnāt start the new thread days agoā¦ Must be really busy atm.
Good luck scott, whatever youāre busy with
Anywayā¦ Do post it up 300ā¦ I promise I wonāt laugh ;D
[/quote]
Probably busy drinking, not dieting, and hitting on fat chicks.
[quote]300andabove wrote:
Cephalic_Carnage wrote:
Heard anything from Scott lately? I was surprised that he didnāt start the new thread days agoā¦ Must be really busy atm.
Good luck scott, whatever youāre busy with
Anywayā¦ Do post it up 300ā¦ I promise I wonāt laugh ;D
HHmmmmm i may rename is DC Training (Ceph is ghey)
Nice thread name no ?
:P[/quote]
I expected something moreā¦ classyā¦
Youāre supposed to act British, remember?
[quote]300andabove wrote:
Monday (1A)
Incline Smith press 11-15rps
Front Smith Press 11-20rps
Reverse grip smith bench 11-20rps [/quote] You should post your exercise selection in that āmost useless piece of gym equipmentā thread, just to piss off all the little kids who are going on and on about how the smith machine sucks. Maybe theyāll all have a collective heart-attack upon seeing thisā¦ Good for us.[quote]
Pull Downs to Front 11-15 rps [/quote] 15-30RP is what Iād doā¦ Triceps long-head tear safety, form and imo itās easier to make your lats do the work if you arenāt trying to lift a ton here. But itās your call. [quote]
Rack Deadlift 10-12 (straight set) then 6-8 (straight set)
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 (straight set)
HS Seated Calf Raise 10-12 (straight set) [/quote] And donāt you skip that one, old sport ;)[quote]
Seated Leg Curls 15-30rps
Back Squat 6-10 (straight set)+widowmaker [/quote] Liking 6-10 better than 4-8 here? (just curious) [quote]
Friday (2A)
Flat Dumbell Press 11-15rps [/quote] 15-30RP unless you for some reason have no trouble getting the 130ās-170ās or whatever into position again twice after going to failure and all that [quote]
Machine Military Press 11-20rps
Close grip smith bench 11-20rps [/quote] Tucked and arched or flared and flat? (just curious) [quote]
Rack Chins to Front 11-15rps [/quote] 15-30RP imo, or at least 12-20RP [quote]
Deadlifts 10-12 (straight set) then 6-8 (straight set) [/quote] Hmm. You did rack pulls and back squats the previous sessions. Can your low-back take that over the course of a few months? [quote]
Monday (2B)
BB Preacher Curls 11-20rps
Wrist Curls 11-20 (straight set) [/quote] 
[quote]
Standing Calf Raise 10-12 (straight set)
SLDL 10-20 (straight set) [/quote] SLDL is done at the end of the session, usually (low-back involved). ALso, this is becoming a bit of an issue as you have rack pulls, back squats, deadlifts and SLDLās in a rowā¦ [quote]
HS Leg Press 6-10 straight set + 20reps widowmaker
Wednesday (3A)
Floor Press 11-20 rps
Dumbell Press 11-20 rps [/quote] 15-30RP imo [quote]
Skull crushers 11-20 rps [/quote] How are you doing those? To the head or to behind head ā onto bench? If itās the former, then Iād go 15-30RP for the sake of your tricep tendons/elbow healthā¦ [quote]
HS Pulldown 11-15 rps [/quote] 12-20RP (Iād normally say 15-30RP, but with hs machines I guess you can go a bit heavier safely [quote]
T-Bar Row 10-12 (straight set) then 6-8 (straight set)
Friday (3B)
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 (straight set)
Leg Press Calf Raises 10-12 (straight set)
Sumo Press 15-30 rps
Front Squats 6-10+ 20 rep widowmaker [/quote] You can do a free-weight front-squat widowmaker without choking to death? I hate you. [quote]
[/quote]
Ok well, main issue is low-back involvementā¦ Iād space that out more, May want to drop either deadlifts or rack pulls for sure, because 2 heavy pulls in two weeks coupled with back squats, SLDLās and such (and t-bars also involve the low-back if done free-standingā¦ Normally not a problem, but with all the other low-back loading youāre frying your low back 4 times in 2 weeks with a fifth heavy isometric session) really poses some injury risk and definitely will cut your blasts short.
The other āproblemā is just that youāre going rather low in reps on many of the DB press movements and backwidth work, but thatās still up to you.
Sorry for the critique, just trying to keep my favorite Englishman from breaking his back in two
Cheers Cephalic as always no sarcasm intended
Allright seems i overlooked the whole lower back issue.
Tried to fit in far to many into the cycle.
Allright let me re jig it per your observations.
(seriously thanks )
[quote]Cephalic_Carnage wrote:
300andabove wrote:
Monday (1A)
Incline Smith press 11-15rps
Front Smith Press 11-20rps
Reverse grip smith bench 11-20rps
Pull Downs to Front 15-30RP
Rack Deadlift 10-12 (straight set) then 6-8 (straight set)
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 (straight set)
HS Seated Calf Raise 10-12 (straight set)
Seated Leg Curls 15-30rps
Back Squat 4-8 (straight set)+ widowmaker
Friday (2A)
Flat Dumbell Press 15-30RP
Machine Military Press 11-20rps
Close grip smith bench 11-20rps
Rack Chins to Front 15-30RP
T-bar rows straight set 10-12 (straight set)
Monday (2B)
BB Preacher Curls 11-20rps
Wrist Curls 11-20 (straight set)
Standing Calf Raise 10-12 (straight set)
HS Leg Press 6-10 straight set + 20reps widowmaker
Lying Leg Curls (15-30rp)
Wednesday (3A)
Floor Press 11-20 rps
Dumbell Press 15-30RP
Skull crushers 15-30RP
HS Pulldown 12-20RP
T-Bar Row 10-12 (straight set) then 6-8 (straight set)
Friday (3B)
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 (straight set)
Leg Press Calf Raises 10-12 (straight set)
Sumo Press 15-30 rps
Front Squats 6-10+ 20 rep widowmaker You can do a free-weight front-squat widowmaker without choking to death? I hate you.
[/quote]
All my benching is arched to be honest, way i was thought it now dont give it any thoughts at all i naturally do it.
As for my Front Squat i use the wrist straps to secure it
Instead of the trying to hold my arms crossed position.
Makes life so much easier, addmittedly i wont be able to progress very far but for now ala bang for buck ill add it in.
[quote]Stronghold wrote:
Probably busy drinking, not dieting, and hitting on fat chicks.
[/quote]
LOL
Yes admittedly i did become like a dog in heat and blew everything out for a month.
But hey graduated, its summer and i was getting VERY fed up force feeding every day it was really grating on my nerves.
So now im all refreshed so i can go back and enjoy the gym again, i know i lost ALOT due to my letting it go but im sure it will return
[quote]Cephalic_Carnage wrote:
Ok well, main issue is low-back involvementā¦ Iād space that out more, May want to drop either deadlifts or rack pulls for sure, because 2 heavy pulls in two weeks coupled with back squats, SLDLās and such (and t-bars also involve the low-back if done free-standingā¦ Normally not a problem, but with all the other low-back loading youāre frying your low back 4 times in 2 weeks with a fifth heavy isometric session) really poses some injury risk and definitely will cut your blasts short.
[/quote]
what exercise would you replace deads with?
[quote]HolyMacaroni wrote:
Cephalic_Carnage wrote:
Ok well, main issue is low-back involvementā¦ Iād space that out more, May want to drop either deadlifts or rack pulls for sure, because 2 heavy pulls in two weeks coupled with back squats, SLDLās and such (and t-bars also involve the low-back if done free-standingā¦ Normally not a problem, but with all the other low-back loading youāre frying your low back 4 times in 2 weeks with a fifth heavy isometric session) really poses some injury risk and definitely will cut your blasts short.
what exercise would you replace deads with?[/quote]
Kroc Rows or HS low rows or something like thatā¦
[quote]300andabove wrote:
Cephalic_Carnage wrote:
300andabove wrote:
Cephalic_Carnage wrote:
Heard anything from Scott lately? I was surprised that he didnāt start the new thread days agoā¦ Must be really busy atm.
Good luck scott, whatever youāre busy with
Anywayā¦ Do post it up 300ā¦ I promise I wonāt laugh ;D
HHmmmmm i may rename is DC Training (Ceph is ghey)
Nice thread name no ?
I expected something moreā¦ classyā¦
Youāre supposed to act British, remember?
All right how about:
Ceph Noten selbst Ć?ĆĀ¶ffentlich [/quote] ā That makes no sense whatsoever. Sorry Lord British, try again. [quote]
MUCH Classier is it not, even a foreign language included
[/quote]
[quote]300andabove wrote:
Cephalic_Carnage wrote:
300andabove wrote:
Monday (1A)
Incline Smith press 11-15rps
Front Smith Press 11-20rps
Reverse grip smith bench 11-20rps
Pull Downs to Front 15-30RP
Rack Deadlift 10-12 (straight set) then 6-8 (straight set)
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 (straight set)
HS Seated Calf Raise 10-12 (straight set)
Seated Leg Curls 15-30rps
Back Squat 4-8 (straight set)+ widowmaker [/quote] Back squats to 2B to avoid low-back overlap with rack pulls from 1Aā¦ You can do the HS leg press here instead. [quote]
Friday (2A)
Flat Dumbell Press 15-30RP
Machine Military Press 11-20rps
Close grip smith bench 11-20rps
Rack Chins to Front 15-30RP
T-bar rows straight set 10-12 (straight set)
Monday (2B)
BB Preacher Curls 11-20rps
Wrist Curls 11-20 (straight set)
Standing Calf Raise 10-12 (straight set)
HS Leg Press 6-10 straight set + 20reps widowmaker [/quote] Put back squats here. [quote]
Lying Leg Curls (15-30rp)
Wednesday (3A)
Floor Press 11-20 rps
Dumbell Press 15-30RP
Skull crushers 15-30RP
HS Pulldown 12-20RP
T-Bar Row 10-12 (straight set) then 6-8 (straight set) [/quote] You have t-bars twice in the routine. Unless one is chest supported and the other is free-standing? Iād replace one with kroc rows or seated cable rows or HS rows. [quote]
Friday (3B)
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 (straight set)
Leg Press Calf Raises 10-12 (straight set)
Sumo Press 15-30 rps [/quote] Oops, forgot that this is actually not RPāed. Straight set 15-25 or something like that if I remember right. Gotta really make your hams do the work here.[quote]
Front Squats 6-10+ 20 rep widowmaker You can do a free-weight front-squat widowmaker without choking to death? I hate you.
All my benching is arched to be honest, way i was thought it now dont give it any thoughts at all i naturally do it. [/quote] Ok then. [quote]
As for my Front Squat i use the wrist straps to secure it [/quote] I do that as wellā¦ Maybe you are able to bring your shoulders forward to a greater extent or something, dunno, but the ārightā bar position chokes me slightly. (adds up when doing 20 reps)
I generally switch to the hack machine or leg press for the widow due to that (or whatever exercise I donāt yet have in my blast).[quote]
Instead of the trying to hold my arms crossed position.
Makes life so much easier, addmittedly i wont be able to progress very far but for now ala bang for buck ill add it in.
[/quote]
As I saidā¦ Iād do front-squats for the heavy set and do the widow on a different exercise or maybe in the smith machine (still front-squatting). There you can safely push the bar a away from your neck to some degree. (Wojo demonstrated that in the DVD and it may be on youtube, dunno)
Ok, all thatās left to do is switch back squats and leg press around and replace one of the t-bar rows with a different row to avoid having t-bars twice and youāre good to go.
[quote]HolyMacaroni wrote:
Cephalic_Carnage wrote:
Ok well, main issue is low-back involvementā¦ Iād space that out more, May want to drop either deadlifts or rack pulls for sure, because 2 heavy pulls in two weeks coupled with back squats, SLDLās and such (and t-bars also involve the low-back if done free-standingā¦ Normally not a problem, but with all the other low-back loading youāre frying your low back 4 times in 2 weeks with a fifth heavy isometric session) really poses some injury risk and definitely will cut your blasts short.
what exercise would you replace deads with?[/quote]
From my research ā¦ cable rows, hs rows, bb rows, db rows, smith rowsā¦ all sorts of rows that you can change up with different grips, angles (incline, seated, bent over, etc), and 1 arm or 2 arm variations. I believe Iāve read where DC doesnāt encourage db rows and emphasizes being very careful with bb rows, but donāt quote me on any of this. Go over to IM and do an Advanced Search for āback thicknessā threads only (you may have to register for an account to do this Iām not sure).
Regarding the 15-30 reps RP for DBs, I think Iāve also seen it listed to where you could do 11-15 reps SS, because as C_C points out it might be too difficult to rest pause on a heavier weight. I really need to go back and archive all this information Iāve read; otherwise, itās worth a grain of salt. Iāve read thousands of posts on DC between IM and the T-Cell and Bodybuilding DC threads here at TNation in the last month for my research, and after a while you begin to forget where you heard what and from who (i.e. is it a reputable source?).
Iām almost positive I recall DC list forearms in the 10-12 SS range and biceps in the 15-20 RP range, and I second C_Cās mentioning any tricep-extension exercise needing to be in the 15-30 RP range for a safety precaution.
Again the best way to know all this, though, is to read the Stickies at IM and find out for yourself.
EDIT: my tendency to use words such as āI believe/think/recall/etcā is to ensure I donāt give out any improper information, because the only true source is from the mouth of DC himself and maybe a few other trusted trainees of DC like In Human. Iāve never done DC training in complete and most of you are far beyond my level of lifting, but Iāve done a shit load of DC research recently and feel I have some value to offer here. Okay, thatās my little disclaimer.
Went in for a B day and had to leave before finishing hams.
Quick update: did a short one week cruise about 4 weeks ago where I didnāt lift at all. 4 weeks later and I had a somewhat crappy A workout on monday and couldnāt finish my workout today. I had nothing. Didnāt really feel tired (laid down for an hour and popped caffeine pre WO as usual) but just didnāt have anything āextraā and didnāt feel strong, same as Monday.
Iām under a shit ton of stress lately (bar review being a primary factor) and iām not sleeping all that well. Ordered a bottle of True Protein sleeping pills last week; should get them any day now. Hoping they can ease my mind at night and let me fall asleep faster (already been taking ZMA for 1.5 years).
Iām thinking about a full week off followed by 1 week of maintenance training, while continuing morning cardio. If this doesnāt do the trick I may have to drop down to two rest pause sets, or maybe stop DC this summer (only as a last resort).
Really annoying since I had just gotten back to my previous weights from the last blast and was hoping to make more progress before I had to do this.
I also think I have to switch some exercises. I havenāt been progressing on EZ bar curls, and the back of my right knee hurts anytime I do a type of leg curl (really lame). I have access to a GHR, would just need to figure out a way to carefully monitor weight progression (they have chains and shit at my gym that I could hang on my neck but not sure of their weight). They also have a reverse hyper which iāve never used; may have to hit that up.
Summer of lame!!!
/rant.
Whats doing allā¦Im new to the site andI need some help badā¦ Iāve been lifting for quite some time now and this is the first time Iāve read about DC trainingā¦ And its blowing my mind. I am going to be starting Monday using the exact workout provided in the thread i read about DC here on the siteā¦
My question is that i need help fully understading what RP, SS, and Widowmakers areā¦ Now again Im not a newbie to the iron house but ive just never been introduced to these typesā¦so i humble myself to my gym rat brothers and hope someone can help me out real quickā¦ I appreciate itā¦
New Milestone: Romanian DLs: 225 x 17
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