DC Training Thread (Part 2)

Training Bodybuilding
281

[quote]MeinHerzBrennt wrote:
Bump - kinda sad to see this on the second page =)

I may have found my third chest exercise. It’s a selectorized (pin) HS decline machine. They have a bunch of HS machines at my new gym, including the traditional plate loaded HS decline, but the handles are too far back for me to safely push the weight up with my bad shoulder. I also tried to do that Body Masters flat press again but in the middle of my second set my left hand slipped because of the rotating handles and I said screw this.

So after screwin around on about 3 different machines I tried this one, and it went well. The next day my left (bad) shoulder was slightly bothered, nothing serious (and it’s completely gone now) so i’m hoping it was just that the shoulder was not used to that ROM. Gonna obviously take it easy on this one and keep the rep range higher.

May also drop the BB rows which I just recently reincorporated in favor of a seated iso lateral row machine.
Lower back is weak and I feel like I could get more out of this other exexrcise.

In other news, about 1 month into my diet and i’m down 5.5 I think. Not bad considering my initial weight loss was nonexistant. ECA probably helped a lot with this. I’m hoping to drop another 8 pounds by september.

[/quote]

good to hear that you found a solid chest exercise. some have experimented with the hs by taping/attaching db’s and other things to the supports so that you aren’t in that really deep stretch position to start. something to consider with the bb rows is that a weak lower back will hinder other thickness exercises such as deads and rack pulls so it might be beneficial for you to use such an exercise as it would help you to get stronger on other lifts.

282

[quote]MeinHerzBrennt wrote:
Bump - kinda sad to see this on the second page =)

I may have found my third chest exercise. It’s a selectorized (pin) HS decline machine. They have a bunch of HS machines at my new gym, including the traditional plate loaded HS decline, but the handles are too far back for me to safely push the weight up with my bad shoulder. I also tried to do that Body Masters flat press again but in the middle of my second set my left hand slipped because of the rotating handles and I said screw this.

So after screwin around on about 3 different machines I tried this one, and it went well. The next day my left (bad) shoulder was slightly bothered, nothing serious (and it’s completely gone now) so i’m hoping it was just that the shoulder was not used to that ROM. Gonna obviously take it easy on this one and keep the rep range higher.

May also drop the BB rows which I just recently reincorporated in favor of a seated iso lateral row machine.
Lower back is weak and I feel like I could get more out of this other exexrcise.

In other news, about 1 month into my diet and i’m down 5.5 I think. Not bad considering my initial weight loss was nonexistant. ECA probably helped a lot with this. I’m hoping to drop another 8 pounds by september.

[/quote]

i wrote about this before but it doesn’t look like it posted so i apologize if this is a double.

some people have been using db’s or wrapped up towels and other things like that to make the hammer strength machines easier to get out of the bottom. this might be worth looking into if you really want to stay with the hammer machines (plate loaded). as for the bb bent over rows, i think that it might be worth sticking with and maybe upping the reps on it, especially if you say you have a weak lower back. that kinda thing will definitely affect other lifts such as deads and rack pulls. there’s no reason to run from an exercise because you are weak on it, especially if it can be beneficial for other lifts.

283

Quick question for the Dc Nation;

-stats:im 6f and 195 bodyfat walking between 12 to 15%
bench,250
Deadlift 370
Squat 300
those are one rep max
last year all on Wendler 5/3/1, in the past been on ws4sb,5x5
Im 34 years old, natural, i like to train 3 or 4 days/week

Goal: Just get the look,Jacked,power look…no stage or bodybuilding competition… would like to see my bodyweight around 220 with big traps,arms…i guess you can figure this!

I been on reading on dc for a while here on T-Nation and intense muscle,Nate Green article thread, i think i need something new,i stalled on a few lift and i think i need something new…

284

[quote]dropshot001 wrote:
MeinHerzBrennt wrote:
Bump - kinda sad to see this on the second page =)

I may have found my third chest exercise. It’s a selectorized (pin) HS decline machine. They have a bunch of HS machines at my new gym, including the traditional plate loaded HS decline, but the handles are too far back for me to safely push the weight up with my bad shoulder. I also tried to do that Body Masters flat press again but in the middle of my second set my left hand slipped because of the rotating handles and I said screw this.

So after screwin around on about 3 different machines I tried this one, and it went well. The next day my left (bad) shoulder was slightly bothered, nothing serious (and it’s completely gone now) so i’m hoping it was just that the shoulder was not used to that ROM. Gonna obviously take it easy on this one and keep the rep range higher.

May also drop the BB rows which I just recently reincorporated in favor of a seated iso lateral row machine.
Lower back is weak and I feel like I could get more out of this other exexrcise.

In other news, about 1 month into my diet and i’m down 5.5 I think. Not bad considering my initial weight loss was nonexistant. ECA probably helped a lot with this. I’m hoping to drop another 8 pounds by september.

i wrote about this before but it doesn’t look like it posted so i apologize if this is a double.

some people have been using db’s or wrapped up towels and other things like that to make the hammer strength machines easier to get out of the bottom. this might be worth looking into if you really want to stay with the hammer machines (plate loaded). as for the bb bent over rows, i think that it might be worth sticking with and maybe upping the reps on it, especially if you say you have a weak lower back. that kinda thing will definitely affect other lifts such as deads and rack pulls. there’s no reason to run from an exercise because you are weak on it, especially if it can be beneficial for other lifts. [/quote]

Hey thanks for commenting. I’ve heard people suggest putting plates under some of the lever arms, which i’ve tried with no success, but how would you go about using a wrapped up towel?

As for the BB rows, it’s not just that my lower back is weak, but I think something is messed up. Quick run down: did smith machine rack pulls about 2 years ago, and later that night i’d feel some discomfort in my lower back. Been that way ever since.

I’ve had an MRI and xray on my back and they didn’t find anything. PT said it looks like my lower back is curved excessively. I think I may have an anterior pelvic tilt (he was suggesting I learn how to do a posterior pelvic tilt).

I need to stretch out my hip flexors (I regularly stretch out my hams…kinda obvious as this is the DC thread lol) and wouldn’t hurt to get my glutes stretched out as well.

I’m really thinking about getting an appointment with someone who does ART and see how that goes.

The discomfort really bothers me a couple mornings a week, where it wakes me up a little earlier than i’d like. Other than that it’s not bad.

I’ve added in RDLs and GHRs to my blasts which will hopefully help, but I definitely know that my complete avoidance of any ab work has contributed to it in some degree (I remember my back pain being better when I was working my abs fairly frequently).

285

[quote]MeinHerzBrennt wrote:
Hey thanks for commenting. I’ve heard people suggest putting plates under some of the lever arms, which i’ve tried with no success, but how would you go about using a wrapped up towel?

As for the BB rows, it’s not just that my lower back is weak, but I think something is messed up. Quick run down: did smith machine rack pulls about 2 years ago, and later that night i’d feel some discomfort in my lower back. Been that way ever since.

I’ve had an MRI and xray on my back and they didn’t find anything. PT said it looks like my lower back is curved excessively. I think I may have an anterior pelvic tilt (he was suggesting I learn how to do a posterior pelvic tilt).

I need to stretch out my hip flexors (I regularly stretch out my hams…kinda obvious as this is the DC thread lol) and wouldn’t hurt to get my glutes stretched out as well.

I’m really thinking about getting an appointment with someone who does ART and see how that goes.

The discomfort really bothers me a couple mornings a week, where it wakes me up a little earlier than i’d like. Other than that it’s not bad.

I’ve added in RDLs and GHRs to my blasts which will hopefully help, but I definitely know that my complete avoidance of any ab work has contributed to it in some degree (I remember my back pain being better when I was working my abs fairly frequently).

[/quote]

i would use a rolled up towel and pull the arm of the machine out, put towel in between, then when the set starts the towel will just fall out naturally so you will have the normal range of motion. i didn’t know that it was an injury hence my suggestion of keeping the rows in there. to get the same type of motion i’d go with a seated/chest supported rowing motion.

286

[quote]dropshot001 wrote:
MeinHerzBrennt wrote:
Hey thanks for commenting. I’ve heard people suggest putting plates under some of the lever arms, which i’ve tried with no success, but how would you go about using a wrapped up towel?

As for the BB rows, it’s not just that my lower back is weak, but I think something is messed up. Quick run down: did smith machine rack pulls about 2 years ago, and later that night i’d feel some discomfort in my lower back. Been that way ever since.

I’ve had an MRI and xray on my back and they didn’t find anything. PT said it looks like my lower back is curved excessively. I think I may have an anterior pelvic tilt (he was suggesting I learn how to do a posterior pelvic tilt).

I need to stretch out my hip flexors (I regularly stretch out my hams…kinda obvious as this is the DC thread lol) and wouldn’t hurt to get my glutes stretched out as well.

I’m really thinking about getting an appointment with someone who does ART and see how that goes.

The discomfort really bothers me a couple mornings a week, where it wakes me up a little earlier than i’d like. Other than that it’s not bad.

I’ve added in RDLs and GHRs to my blasts which will hopefully help, but I definitely know that my complete avoidance of any ab work has contributed to it in some degree (I remember my back pain being better when I was working my abs fairly frequently).

i would use a rolled up towel and pull the arm of the machine out, put towel in between, then when the set starts the towel will just fall out naturally so you will have the normal range of motion. i didn’t know that it was an injury hence my suggestion of keeping the rows in there. to get the same type of motion i’d go with a seated/chest supported rowing motion. [/quote]

The one i’m thinking of replacing the Rows with is a body masters seated row. I’ll have to see how it goes, but I think it will be pretty good.

287

[quote]crankMAN wrote:
Quick question for the Dc Nation;

-stats:im 6f and 195 bodyfat walking between 12 to 15%
bench,250
Deadlift 370
Squat 300
those are one rep max
last year all on Wendler 5/3/1, in the past been on ws4sb,5x5
Im 34 years old, natural, i like to train 3 or 4 days/week

Goal: Just get the look,Jacked,power look…no stage or bodybuilding competition… would like to see my bodyweight around 220 with big traps,arms…i guess you can figure this!

I been on reading on dc for a while here on T-Nation and intense muscle,Nate Green article thread, i think i need something new,i stalled on a few lift and i think i need something new…
[/quote]

How long have you been training? How much LBM have you gained since you started training?

288

[quote]Lonnie123 wrote:
crankMAN wrote:
Quick question for the Dc Nation;

-stats:im 6f and 195 bodyfat walking between 12 to 15%
bench,250
Deadlift 370
Squat 300
those are one rep max
last year all on Wendler 5/3/1, in the past been on ws4sb,5x5
Im 34 years old, natural, i like to train 3 or 4 days/week

Goal: Just get the look,Jacked,power look…no stage or bodybuilding competition… would like to see my bodyweight around 220 with big traps,arms…i guess you can figure this!

I been on reading on dc for a while here on T-Nation and intense muscle,Nate Green article thread, i think i need something new,i stalled on a few lift and i think i need something new…

How long have you been training? How much LBM have you gained since you started training?[/quote]

not sure of lean body mass…but kinda always trained on and off but more like a athlete…my big problem is with the diet…kinda of eat all the times(not just clean food) but not getting really bigger…still doing lots of sports that might be why…hope this help…

289

You didnt answer either question…

How long have you been training, how much weight (total if you dont know LBM) have you gained since you started?

290

In other news, I’m back on the bandwagon after my London trip. I Took one mini cycle to get my strength back to base line and now its right on with beating the log book like I never left for most of the exercises. Squats are up already, incline smith is up, and T bar rows I totally annihilated my last numbers. So nice to be lifting again and beating that damn log book.

291

[quote]crankMAN wrote:
Lonnie123 wrote:
crankMAN wrote:
Quick question for the Dc Nation;

-stats:im 6f and 195 bodyfat walking between 12 to 15%
bench,250
Deadlift 370
Squat 300
those are one rep max
last year all on Wendler 5/3/1, in the past been on ws4sb,5x5
Im 34 years old, natural, i like to train 3 or 4 days/week

Goal: Just get the look,Jacked,power look…no stage or bodybuilding competition… would like to see my bodyweight around 220 with big traps,arms…i guess you can figure this!

I been on reading on dc for a while here on T-Nation and intense muscle,Nate Green article thread, i think i need something new,i stalled on a few lift and i think i need something new…

How long have you been training? How much LBM have you gained since you started training?

not sure of lean body mass…but kinda always trained on and off but more like a athlete…my big problem is with the diet…kinda of eat all the times(not just clean food) but not getting really bigger…still doing lots of sports that might be why…hope this help…[/quote]

In other words, what he’s asking is “what was your starting weight, estimated bf %?” If you know that you can calculate (at least ball park) how much LBM you have gained since you started training.

So far you’ve got a couple of things which are leaning in the direction of “not ready yet”

  1. you play a lot of sports (currently)- not looking good

  2. you have a big problem with the diet- not looking good

  3. you don’t have much of a strength base (if those lifts were what you rep for 6-8 reps, then I’d say they weren’t too too bad, but still on the low side)- not looking good

If you stop playing sports, I think the diet problem will lessen, and you’ll likely be able to get stronger much quicker as well. But, that’s gonna be a choice you’re going to have to make.

So, right now I’d say no, don’t do DC. If you choose to stop playing so many sports, find that you start gaining size due to not spending so many calories on the sports, and thus your strength comes up considerably, and decide that your primary goal is to get as big as your genetics allow; then give DC a try.

292

Thanks Sento…

That the kind of answer i found on im for peoples in similar situation. I will do something else!

293

MHB, some big looking arms in that new avi pic, congrats brother!

294

[quote]Cephalic_Carnage wrote:
MHB, some big looking arms in that new avi pic, congrats brother!

[/quote]

Thanks =)

You’re next. ha! (in reference to posting an avi, not having big arms lol)

295

A question for the expert roundtable…

I am now on my third week on DC and am doing some of the exercises for a second time. I have a question regarding progression.

Last week my leg press was as follows:
(220kg) 484lb x 12
(180kg) 396lb x 30

I decided to increase the weight by (20kg) 44lb for today’s session and it went as follows:
(240kg) 528lb x 12
(200kg) 440lb x 36

Should I just keep increasing the weight each fortnight by (20kg) 44lb until the reps start to substantially drop? If so, any suggestions for a rep range at which I should drop to maybe, say, (10kg) 22lb increases? I was thinking if my first set drops below 8 reps and my second set drops below 22 I will slow the progression. Does this sound about right?

Thanks

296

I’m in my 6th week of DC and everything is progressing nicely… except arms. I’ve actually lost a quarter inch in my biceps measurement since last month. I’m hoping there’ll be a point where the load brings my size back up.

297

[quote]namor wrote:
A question for the expert roundtable…

I am now on my third week on DC and am doing some of the exercises for a second time. I have a question regarding progression.

Last week my leg press was as follows:
(220kg) 484lb x 12
(180kg) 396lb x 30

I decided to increase the weight by (20kg) 44lb for today’s session and it went as follows:
(240kg) 528lb x 12
(200kg) 440lb x 36

Should I just keep increasing the weight each fortnight by (20kg) 44lb until the reps start to substantially drop? If so, any suggestions for a rep range at which I should drop to maybe, say, (10kg) 22lb increases? I was thinking if my first set drops below 8 reps and my second set drops below 22 I will slow the progression. Does this sound about right?

Thanks[/quote]

i would say increase based upon how you feel instead of going off a set in stone increase every time. i would definitel up the widow weight by 20kg, the working wieght might be variable depending on what range you are leg pressing in. also take into account that what you do for your “real” set will affect how your widow goes.

298

[quote]dropshot001 wrote:
namor wrote:
A question for the expert roundtable…

I am now on my third week on DC and am doing some of the exercises for a second time. I have a question regarding progression.

Last week my leg press was as follows:
(220kg) 484lb x 12
(180kg) 396lb x 30

I decided to increase the weight by (20kg) 44lb for today’s session and it went as follows:
(240kg) 528lb x 12
(200kg) 440lb x 36

Should I just keep increasing the weight each fortnight by (20kg) 44lb until the reps start to substantially drop? If so, any suggestions for a rep range at which I should drop to maybe, say, (10kg) 22lb increases? I was thinking if my first set drops below 8 reps and my second set drops below 22 I will slow the progression. Does this sound about right?

Thanks

i would say increase based upon how you feel instead of going off a set in stone increase every time. i would definitel up the widow weight by 20kg, the working wieght might be variable depending on what range you are leg pressing in. also take into account that what you do for your “real” set will affect how your widow goes.
[/quote]

x2
Increase the weight for your widow so it’s closer to 20 reps.
Like you, I started out on the leg press with a range of about 12-14 because I was being conservative. I continued to make 30-40 pound jumps depending on how I felt and how easy the last session was. Eventually when I added about 300lb my reps fell to around 7 which is where i’m at now. Now, of course, I don’t add 30lb each time; more like 15 or so.

299

[quote]Iron Dwarf wrote:
I’m in my 6th week of DC and everything is progressing nicely… except arms. I’ve actually lost a quarter inch in my biceps measurement since last month. I’m hoping there’ll be a point where the load brings my size back up.[/quote]

almost sounds like you are just a little bit flat. don’t think that you are losing muscle size, maybe your carb intake has something to do with it?

300

[quote]Iron Dwarf wrote:
I’m in my 6th week of DC and everything is progressing nicely… except arms. I’ve actually lost a quarter inch in my biceps measurement since last month. I’m hoping there’ll be a point where the load brings my size back up.[/quote]

My guess would be loss of glycogen/constant swelling that a higher volume plan would cause you to hold if you were using one.

Have your weights increased in good form over the time? Just have faith if so, if not something might be amiss in your form/exercise selection that needs to be addressed. A little more detail could help us give you the proper advice.