DC Training Thread (Part 2)

Training Bodybuilding
301

Just checking in and bumping this guy back to page 1. I’m into the third rotation in my first blast and I must say, I am loving it so far. I haven’t been this motivated/excited to hit the gym in a little while. Of course, I also can’t post without a question for the vets.

I know the general DC philosophy is there’s no such thing as bulking or dieting (except to diet down to contest condition). That being said, I need to get on top of the cardio here and I was wondering what you guys do. Most of what I’ve read over at IM seems to lean towards traditional steady-state cardio (done AM fasted on off days).

What about energy systems work? HIIT? I’m kinda thinking adding HIIT would be too much of a drain on recovery, but steady-state has its own drawbacks.

Thoughts?

302

hiit would be hard on your recovery, especially after legs. fasted, morning cardio is best for this. you may also want to throw in some green tea throughout the day to get the metabolism going a little faster.

303

Pretty much what I thought re: HIIT. Cardio it is, I guess.

Happy bidding dropshot. :slight_smile:

304

i thought your av looked familiar. good luck to you too. hope you aren’t trying to get the same items i am

305

Bump

Incline bench
TT (100kg) 220lb x 10, 6, 4 (20RP)
LT (95kg) 209lb x 9, 5, 3 (17RP)
Go up (5kg) 11lb next fortnight

DB Shoulder Press
TT (27.5kg) 60.5lb x 12, 5, 3 (20RP)
LT (25kg) 55lb x 13, 6, 3 (22RP)
Go up (2.5kg) 5.5lb DBs next fortnight

Dead Skulls (ez bar weight not included)
TT (30kg) 66lb x 8, 6, 3 (17RP)
LT (20kg) 44lb x 17, 10, 5 (32RP)
Go up (2.5kg) 5.5lb next fortnight

Rack Chins (just can’t get this exercise right)
TT (5kg) 11lb x 8, 5, 3 (15RP)
LT BW x 8, 5, 3 (15RP)
Go up (5kg) 11lb next fortnight

1-Arm Rows
TT (63.5kg) 140lb x 6 each arm and (42.5kg) 93.5lb x 15 each arm
LT (57.5kg) 126.5lb x 10 each arm and (40kg) 88lb x 15 each arm
There are no higher DBs at my gym so I will just have to work on reps from here on in.

306

Incline bench
TT (100kg) 220lb x 10, 6, 4 (20RP)
LT (95kg) 209lb x 9, 5, 3 (17RP)
Go up (5kg) 11lb next fortnight

DB Shoulder Press
TT (27.5kg) 60.5lb x 12, 5, 3 (20RP)
LT (25kg) 55lb x 13, 6, 3 (22RP)
Go up (2.5kg) 5.5lb DBs next fortnight

Dead Skulls (ez bar weight not included)
TT (30kg) 66lb x 8, 6, 3 (17RP)
LT (20kg) 44lb x 17, 10, 5 (32RP)
Go up (2.5kg) 5.5lb next fortnight

Rack Chins (just can’t get this exercise right)
TT (5kg) 11lb x 8, 5, 3 (15RP)
LT BW x 8, 5, 3 (15RP)
Go up (5kg) 11lb next fortnight

1-Arm Rows
TT (63.5kg) 140lb x 6 each arm and (42.5kg) 93.5lb x 15 each arm
LT (57.5kg) 126.5lb x 10 each arm and (40kg) 88lb x 15 each arm
There are no higher DBs at my gym so I will just have to work on reps from here on in.

307

this is my selection, is there any holes or overlaps in it? ive looked but cant find any

A1
incline DB bench 11-15RP
upright row 11-15RP
dips 11-15RP
pull up 11-15RP
rack pull 4-6, 8-12SS

A2
decline bar bench 11-15RP
military press 11-15RP
skull crushers 15-20RP
pulldown 15-20RP
t-bar row 11-15RP

A3
flat DB bench 15-20RP
DB shoulder press 15-20RP
close grip bench 11-15RP
close grip pulldown 11-15RP
cable row 15-20RP

B1
Barbell curls 11-15RP
reverse cable curl 10-12, 12-20SS
standing calve raise 10-12SS
Sumo press 4-6, 8-12
Hack squat 3-6,1x20WM

B2
cable curls 20-30RP
reverse curl 10-12, 12-20SS
seated calve raise 10-12SS
front squat 3-6,1x20WM
romainain Deadlift 10-12SS

B3
incline DB curl 20-30RP
hammer curl 10-12, 12-20SS
calve raise - leg press 10-12SS
laying leg curls 11-15RP
leg press 3-6,1x20WM

308

Namor, what about one arm T-bar rows? Place one end of the bar into a corner, pack the other with plates, get a bench beside the bar, so that you can support your knees-arms, to isolate the back more. I’ve came across this excersise accidentally, as my gym has dumbbells only up to 40 kgs. Just a question ^^

309

[quote]arctic_wave wrote:
this is my selection, is there any holes or overlaps in it? ive looked but cant find any

A1
incline DB bench 11-15RP
upright row 11-15RP
dips 11-15RP
pull up 11-15RP
rack pull 4-6, 8-12SS

A2
decline bar bench 11-15RP
military press 11-15RP
skull crushers 15-20RP
pulldown 15-20RP
t-bar row 11-15RP

A3
flat DB bench 15-20RP
DB shoulder press 15-20RP
close grip bench 11-15RP
close grip pulldown 11-15RP
cable row 15-20RP

B1
Barbell curls 11-15RP
reverse cable curl 10-12, 12-20SS
standing calve raise 10-12SS
Sumo press 4-6, 8-12
Hack squat 3-6,1x20WM

B2
cable curls 20-30RP
reverse curl 10-12, 12-20SS
seated calve raise 10-12SS
front squat 3-6,1x20WM
romainain Deadlift 10-12SS

B3
incline DB curl 20-30RP
hammer curl 10-12, 12-20SS
calve raise - leg press 10-12SS
laying leg curls 11-15RP
leg press 3-6,1x20WM
[/quote]

Seeing some problems with the RP rep ranges on most exercises…
This is nothing “official”, but it may help you:

11-15RP ← only on exercises where you can safely do this, machine presses, possibly low-incline bench, etc.

12-20RP ← standard range nowadays imo, works for pretty much everything, use when in doubt. Start high, ride the rep-range down over time… Nice for most heavy-duty bicep (bar or alt. curls) and tricep (CGP, In-Human press, S-WRG-press, HS dips, Board presses…) exercises.

15-30RP ← For all DB presses and stuff like traditional skull crushers (bar comes down on nose/forehead… I wouldn’t do those though, use alternatives like Face-Away Extensions or Dead Skulls or PJR’s).
Generally for “dangerous”/Injury-prone exercises like upright rows (could do 15-25 here or so), also neat for arm work in general or at least exercises like incline offset curls, extensions and JM Presses. And of course, if you’re including laterals or machine laterals for some reason, this is what you’ll be using as a rep range…
I’d also recommend this for backwidth exercises. 15-25 or 20-30 or 15-30… You have to actually concentrate your your lats and scapulae, most accidentally turn backwidth exercises into arm-flexor work when going too heavy.

(For rows, on the other hand, you don’t get to choose much in the way of rep-ranges… Yet concentrate on actually moving the weight with your back by bringing the shoulders “together” behind you/shrugging them back, retracting scapulae and bringing the chest out at the top of a row. They’re supposed to hit backthickness musculature, yet many inexperienced guys do them as an arm-flexor+lat move. )
Also, t-bar rows are not rest-paused. You can RP cable rows, but usually one does 10-12 here… Or 5-8+9-12 (or the other way around)

310

arctic_wave, sumo presses are 15-25 SS, keep forearms as a single set of 10-20 SS (not 10-12, 12-20SS), and you would also probably be better off keeping your heavy quad set in the 6-10 range. You may want to read over the stickies at IM, along with C_C, Sento Guy, and Scott M’s posts in this thread, again for a primer.

311

[quote]Vejne wrote:
Namor, what about one arm T-bar rows? Place one end of the bar into a corner, pack the other with plates, get a bench beside the bar, so that you can support your knees-arms, to isolate the back more. I’ve came across this excersise accidentally, as my gym has dumbbells only up to 40 kgs. Just a question ^[1]

or db bent over rows

  1. /quote ↩︎

312

any seated form of rows (cable, hammer strength, etc) can be rp’ed

313

Whenever someone says “t-bar rows” I automatically think free-standing, old-school, barbell-jammed-in-corner-rows.

The chest-supported stuff and HS machines and such… Sure, those you can RP.

Personally, I’m not much of a fan of RPing backthickness work though… After the first RP leg where I just gave my all for 7-9 reps or whatever, I’m usually toasted and my form deteriorates such that during the second and third RP leg the exercises becomes more of a brachialis/bicep + lat movement rather than a backthickness one.

314

[quote]Cephalic_Carnage wrote:Whenever someone says “t-bar rows” I automatically think free-standing, old-school, barbell-jammed-in-corner-rows.

The chest-supported stuff and HS machines and such… Sure, those you can RP.

Personally, I’m not much of a fan of RPing backthickness work though… After the first RP leg where I just gave my all for 7-9 reps or whatever, I’m usually toasted and my form deteriorates such that during the second and third RP leg the exercises becomes more of a brachialis/bicep + lat movement rather than a backthickness one.

[/quote]

Oh, I was only providing the link in general to back thickness exercises on using RP or SS, not necessarily specific to t-bar rows. The general sentiment in the thread about RPing back thickness seems to be the same as yours too. :slight_smile:

315

[quote]kylec72 wrote:
arctic_wave, sumo presses are 15-25 SS, keep forearms as a single set of 10-20 SS (not 10-12, 12-20SS), and you would also probably be better off keeping your heavy quad set in the 6-10 range. You may want to read over the stickies at IM, along with C_C, Sento Guy, and Scott M’s posts in this thread, again for a primer.[/quote]

ok, i changed the rep ranges, exept for squat, idk why but unless im doing really high reps or really low i cant get anything(3-6)(15-20), 3-5 being the best by far for me

316

[quote]Cephalic_Carnage wrote:
arctic_wave wrote:
this is my selection, is there any holes or overlaps in it? ive looked but cant find any

A1
incline DB bench 11-15RP
upright row 11-15RP
dips 11-15RP
pull up 11-15RP
rack pull 4-6, 8-12SS

A2
decline bar bench 11-15RP
military press 11-15RP
skull crushers 15-20RP
pulldown 15-20RP
t-bar row 11-15RP

A3
flat DB bench 15-20RP
DB shoulder press 15-20RP
close grip bench 11-15RP
close grip pulldown 11-15RP
cable row 15-20RP

B1
Barbell curls 11-15RP
reverse cable curl 10-12, 12-20SS
standing calve raise 10-12SS
Sumo press 4-6, 8-12
Hack squat 3-6,1x20WM

B2
cable curls 20-30RP
reverse curl 10-12, 12-20SS
seated calve raise 10-12SS
front squat 3-6,1x20WM
romainain Deadlift 10-12SS

B3
incline DB curl 20-30RP
hammer curl 10-12, 12-20SS
calve raise - leg press 10-12SS
laying leg curls 11-15RP
leg press 3-6,1x20WM

Seeing some problems with the RP rep ranges on most exercises…
This is nothing “official”, but it may help you:

11-15RP ← only on exercises where you can safely do this, machine presses, possibly low-incline bench, etc.

12-20RP ← standard range nowadays imo, works for pretty much everything, use when in doubt. Start high, ride the rep-range down over time… Nice for most heavy-duty bicep (bar or alt. curls) and tricep (CGP, In-Human press, S-WRG-press, HS dips, Board presses…) exercises.

15-30RP ← For all DB presses and stuff like traditional skull crushers (bar comes down on nose/forehead… I wouldn’t do those though, use alternatives like Face-Away Extensions or Dead Skulls or PJR’s).
Generally for “dangerous”/Injury-prone exercises like upright rows (could do 15-25 here or so), also neat for arm work in general or at least exercises like incline offset curls, extensions and JM Presses. And of course, if you’re including laterals or machine laterals for some reason, this is what you’ll be using as a rep range…
I’d also recommend this for backwidth exercises. 15-25 or 20-30 or 15-30… You have to actually concentrate your your lats and scapulae, most accidentally turn backwidth exercises into arm-flexor work when going too heavy.

(For rows, on the other hand, you don’t get to choose much in the way of rep-ranges… Yet concentrate on actually moving the weight with your back by bringing the shoulders “together” behind you/shrugging them back, retracting scapulae and bringing the chest out at the top of a row. They’re supposed to hit backthickness musculature, yet many inexperienced guys do them as an arm-flexor+lat move. )
Also, t-bar rows are not rest-paused. You can RP cable rows, but usually one does 10-12 here… Or 5-8+9-12 (or the other way around)

[/quote]
ok, i thought i should do the 11-15 because i get the best gains for upper body in 6-8 reps, especially shoulders, i do 5-6 for them, what would be a “safe” lift? is using 11-15 for bb curls and 20-30 15-20, aceptable? ive read the stickys a few times and searched for this but i cant find it,

how many reps should you aim for for the first mini-set in each of the ranges, i found the 11-15 anwser and they said 8 reps to start, and i assume for 15-20 its 10? and 20-30 its 15? i did a rp in front squat, just to get an idea of the intensity, and i pulled out, 6+4+2=12
im making the final tweaks and reading more as we speak

317

[quote]arctic_wave wrote:

ok, i thought i should do the 11-15 because i get the best gains for upper body in 6-8 reps, especially shoulders, i do 5-6 for them, what would be a “safe” lift? [/quote] For shoulders? Hammerstrength overhead presses (not BTN though if you want 11-15RP), Free-weight High incline overhead presses (a notch or two below vertical… That’s 70-80 degrees or so, and going chin to lockout or just shy of lockout). That kind of thing.

[quote] is using 11-15 for bb curls[/quote] I wouldn’t. Rather do 12-20 for now… [quote] and 20-30 15-20[/quote] What exactly do you mean? [quote], aceptable? ive read the stickys a few times and searched for this but i cant find it,

how many reps should you aim for for the first mini-set in each of the ranges, i found the 11-15 anwser and they said 8 reps to start, and i assume for 15-20 its 10? and 20-30 its 15? i did a rp in front squat, just to get an idea of the intensity, and i pulled out, 6+4+2=12
im making the final tweaks and reading more as we speak [/quote]
You don’t really shoot for a certain amount of reps on the first RP-leg. Those 8 reps were just to give people some idea what to start with.

If your rep range is 15-30RP and you do that for the first time, just start with a fairly light weight and see where your total reps fall… Preferably somewhere around 25-30 at first.

It’s really self-explanatory… The first 2 weeks/first cycle are for setting the base-lines and so you can adjust the weights used next time, and from then on it’s pretty much just adding weight and occasionally keeping weight and working back up in reps.

318

[quote]kylec72 wrote:
Cephalic_Carnage wrote:Whenever someone says “t-bar rows” I automatically think free-standing, old-school, barbell-jammed-in-corner-rows.

The chest-supported stuff and HS machines and such… Sure, those you can RP.

Personally, I’m not much of a fan of RPing backthickness work though… After the first RP leg where I just gave my all for 7-9 reps or whatever, I’m usually toasted and my form deteriorates such that during the second and third RP leg the exercises becomes more of a brachialis/bicep + lat movement rather than a backthickness one.

Oh, I was only providing the link in general to back thickness exercises on using RP or SS, not necessarily specific to t-bar rows. The general sentiment in the thread about RPing back thickness seems to be the same as yours too. :)[/quote]

Yeah, I wasn’t really commenting on your post as such, it just reminded me of those chest-supported things :slight_smile:

319

CC, I suppose you right. Though I’ve never tried RP on back thickness excersises, especially in the end of the workouts it can get really hard on the forearms and bicep.

I can’t wait to make it to University… By then I’ll have 2 years more experience in lifting, and probably acces to some gym with other equipement besides bars and plates.

320

[quote]arctic_wave wrote:
ok, i thought i should do the 11-15 because i get the best gains for upper body in 6-8 reps, especially shoulders, i do 5-6 for them, what would be a “safe” lift? is using 11-15 for bb curls and 20-30 15-20, aceptable? ive read the stickys a few times and searched for this but i cant find it,

how many reps should you aim for for the first mini-set in each of the ranges, i found the 11-15 anwser and they said 8 reps to start, and i assume for 15-20 its 10? and 20-30 its 15? i did a rp in front squat, just to get an idea of the intensity, and i pulled out, 6+4+2=12
im making the final tweaks and reading more as we speak [/quote]

For curls a range such as 11-20 is good b/c it gives you more room to progress.

You should aim for AS MANY AS POSSIBLE (AMAP) for each leg of the set. Take the 11-20 bb curls example… if the first mini-set you can squeeze out 15 reps then 7 and 3 reps … that’s great you totaled 25 reps.

That just means you can up the weight considerably more the next time around. You don’t want to limit yourself by stopping at a certain rep.

All sets are done to failure, but theoretically you should get about half the reps for each mini-set from the leg before (i.e. 15 → 7 → 3) and choose a weight that would keep you within the desired range (i.e. 11 → 6 → 3 to equal 20 reps for bb curls).

EDIT: hmm it appears C_C posted before me when earlier his post wasn’t showing up. so this is mostly a repetitive response.