OK guys, so I’ve cruised for 2 weeks now–took the first week off, and got in light workouts this past week. Ate a tad less food, as the appetite was simply not there without the heavy workouts. I was diligent with cardio, and definitely shed any fat gained during the blast. So far, so good.
The only problem is that I won’t have access to the gym(s) I’ll be using for my blast for another week. I’ll have access to a decently equipped gym, but one that doesn’t have the right machines to do my workouts.
So what do I do this week? I was thinking of just going in and establishing baselines for some movements (Incline bench, deads, rack pulls), and just throwing in some other stuff. These workouts would be done with full intensity. Any other suggestions?
[quote]Ripped Fury wrote:
I think that the use of wrist straps for deads is recommended, is that right?[/quote]
That is right, amongst many other exercises. A lot of back width and back thickness exercises and straps for pinwheel curls. On some of the stretches you could use them as well to hold your grip.
[quote]Ripped Fury wrote:
Do you guys use belts for squats and deadlifts?
I think that the use of wrist straps for deads is recommended, is that right?[/quote]
I never used to but I now where a belt and use wraps for pressing and straps (figure 6 and figure 8 straps depending upon whether I am using a barbell or dumbell) for pulling
SLDL RP 11-20 No rp on the SLDL, straigh sets (cant remember the right range for some reason… wait for C_C or Sento)
[/quote]
Thanks for the feedback zraw. Is anybody else able to chime in on this, I have been unable to find anything. I’m thinking 15-25 SS, mainly because I know CC advocates higher reps for hamstrings since they are fairly injury prone. 25 reps for a deadlift type movements seems a little high though?
SLDL RP 11-20 No rp on the SLDL, straigh sets (cant remember the right range for some reason… wait for C_C or Sento)
Thanks for the feedback zraw. Is anybody else able to chime in on this, I have been unable to find anything. I’m thinking 15-25 SS, mainly because I know CC advocates higher reps for hamstrings since they are fairly injury prone. 25 reps for a deadlift type movements seems a little high though?[/quote]
I’ve seen 10-15 SS suggested for stiff legs. I wouldn’t go as high as 25.
SLDL RP 11-20 No rp on the SLDL, straigh sets (cant remember the right range for some reason… wait for C_C or Sento)
Thanks for the feedback zraw. Is anybody else able to chime in on this, I have been unable to find anything. I’m thinking 15-25 SS, mainly because I know CC advocates higher reps for hamstrings since they are fairly injury prone. 25 reps for a deadlift type movements seems a little high though?
I’ve seen 10-15 SS suggested for stiff legs. I wouldn’t go as high as 25.
[/quote]
The stock protocol is a single straight set (generally somewhere around 10-15 would be okay, just find a rep range where you can still keep good form, can feel it in the hammies, not overtax the lower back, but it’s heavy enough to be challenging).
There are some other more advanced protocols, but I’d start with the single straight set for now until you know that you can handle that. If after a few blasts you feel like you want to try to push the envelope further, you can try one of the more advanced (and physically draining) methods.
SLDL RP 11-20 No rp on the SLDL, straigh sets (cant remember the right range for some reason… wait for C_C or Sento)
Thanks for the feedback zraw. Is anybody else able to chime in on this, I have been unable to find anything. I’m thinking 15-25 SS, mainly because I know CC advocates higher reps for hamstrings since they are fairly injury prone. 25 reps for a deadlift type movements seems a little high though?[/quote]
There is a special protocol for SLDL’s… I don’t use it so I keep forgetting what it’s like, exactly.
Something like 8 reps, +20 lbs, 8 reps, +20lbs, 8 reps or so… Ask Scott
SLDL RP 11-20 No rp on the SLDL, straigh sets (cant remember the right range for some reason… wait for C_C or Sento)
Thanks for the feedback zraw. Is anybody else able to chime in on this, I have been unable to find anything. I’m thinking 15-25 SS, mainly because I know CC advocates higher reps for hamstrings since they are fairly injury prone. 25 reps for a deadlift type movements seems a little high though?
There is a special protocol for SLDL’s… I don’t use it so I keep forgetting what it’s like, exactly.
Something like 8 reps, +20 lbs, 8 reps, +20lbs, 8 reps or so… Ask Scott
[/quote]
This is what I have in my DC word doc, I am pretty sure that Scott wrote it:
“http://www.youtube.com/...h?v=RO6ZJ3Hv5KI This is the style stiff legs/Romanian deads I’m referring to that should be done after quads for sure. To do this protocol you select a weight you can do about 15 times and do a set of 6, add 20 lbs and immediately 6 more, add 20 and 6 more, you should be pretty close to failure and you will gut it out trying for 6 one last time. If you make it next go around with stiff legs bump the starting weight up 20 lbs and try again to do 4x6… maybe failing at 4 reps the last set. This is a totally brutal way to do stiff legs and will really take the wind out of your sales… no way someone does a 20 rep hack squat after this unless they are a total mutant(like Dave Henry). This is the “real” way DCers do stiff legs but not talked about on the boards all that much simply because it’s a little confusing.”
hmmm, thanks for the feedback. I did them tonight and got 17 reps, the last few I felt alot of lower back. I had more to go(maybe 1 or 2) but form started to falter. So 10-15 sounds exactly perfect.
That description is like the exact opposite of a drop set…never seen that discussed before. I won’t be trying that for some time, but I’ll keep it in the back of my mind.
[quote]MeinHerzBrennt wrote:
JoshM can you re post the youtube link? I can’t get it to work. Thanks[/quote]
haha, my bad with that. I checked the full link, but it had been taken down by the owner. I searched youtube, and found another vid which is exactly what we’re talking about:
Hi, I’m looking for much the same as everyone else posting a schedule: generalized go-ahead from someone more knowledgable.
I’ll be posting a log in my profile area if anyone wants to look at it… the weights on some of this stuff may be a miss the first time around since I haven’t done some of these exercises in a long time if ever, but I’ll get it zeroed in by week 3.
I’m not as strong as some of you guys but I have a decent base and a very healthy appetite.
Monday (1A)
Incline HS 11-15 rps
Shoulder HS 11-20 rps
Reverse grip smith bench 11-20 rps
Wide-grip pull-ups 15-30 rps
Rack Deadlift 6-9 ss then 9-12 ss
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 ss
HS Seated Calf Raise 10-12 ss
Leg Press 4-8 ss + widowmaker
SLDL 10-15 ss
Friday (2A)
Flat Dumbell Press 15-30 rps
Standing Military Press 11-20 rps
Close grip smith bench 11-20 rps
Chin-ups 15-30 rps
Deadlifts 6-9 ss then 9-12 ss
Monday (2B)
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 ss
Standing Calf Raise 10-12 ss
Lying Leg Curls 15-30 rps
Back Squats 6-10 straight set + widowmaker
Wednesday (3A)
Bench 11-15 rps
Dumbell Press 15-30 rps
Skull crushers 15-30 rps
HS Pulldown 12-20 rps
BO Rows 6-9 ss then 9-12 ss
Friday (3B)
EZ-bar Curls 11-20 rps
Pinwheel Curls 10-20 ss
Leg Press Calf Raises 10-12 ss
Sumo Press 15-25
HS Hack Squats 6-10 straight set + widowmaker
nschneid - Looks good for the most part, although the Bench on 3A would probably get bumped to 12-20 RP if I’m not mistaken. Maybe even 15-25, its not usually recommended for 11-15 due to injury potential. Actually the flat bench is really recommended at all, but if you really want to keep it, switch the rp range up a tad.
BB Curls on 1B might also get bumped up to 15-30rp. Thats it in terms of minor nit picking.
Also, and this is just from my experience, the HS shoulder machine is absolutely KILLER to bring out of the bottom of the pressing movement on “sets” 2 and 3 of the RP… I would personally find something different, but thats just me. I tried it for a few weeks and ditched it for smith machine military presses. Makes it very easy to end on a nice slow negative, “squat” the weight back up and prep for the next set with the weight starting at the top.
[quote]Lonnie123 wrote:
nschneid - Looks good for the most part, although the Bench on 3A would probably get bumped to 12-20 RP if I’m not mistaken. Maybe even 15-25, its not usually recommended for 11-15 due to injury potential. Actually the flat bench is really recommended at all, but if you really want to keep it, switch the rp range up a tad.
BB Curls on 1B might also get bumped up to 15-30rp. Thats it in terms of minor nit picking.
Also, and this is just from my experience, the HS shoulder machine is absolutely KILLER to bring out of the bottom of the pressing movement on “sets” 2 and 3 of the RP… I would personally find something different, but thats just me. I tried it for a few weeks and ditched it for smith machine military presses. Makes it very easy to end on a nice slow negative, “squat” the weight back up and prep for the next set with the weight starting at the top.[/quote]
Thanks for the comments!
I might ditch the bench… might keep it. IIRC the “injury potential” is mostly from not having a spotter… I don’t mind accosting some random gym goer once every two weeks to keep it in the schedule. But I’m not sure how much it even does for my chest. I think dumbbells and incline variations might be better, since I feel like I bench w/ my lats and triceps.
I like the smith machine military. i might just swap that in. i need someone to pop the weight for me on the HS machines since if you look at what I did today, I kinda bombed on the HS bench, mostly due to not getting to use stretch reflex on the first rep of the last two sets.
wish me luck on my first blast, hopefully in a couple years I’ll be up to ~240.
[quote]nschneid wrote:
Hi, I’m looking for much the same as everyone else posting a schedule: generalized go-ahead from someone more knowledgable.
I’ll be posting a log in my profile area if anyone wants to look at it… the weights on some of this stuff may be a miss the first time around since I haven’t done some of these exercises in a long time if ever, but I’ll get it zeroed in by week 3.
I’m not as strong as some of you guys but I have a decent base and a very healthy appetite.
Monday (1A)
Incline HS 11-15 rps
Shoulder HS 11-20 rps
Reverse grip smith bench 11-20 rps
Wide-grip pull-ups 15-30 rps
Rack Deadlift 6-9 ss then 9-12 ss
[/quote] There are better choices than pull-ups for back. Pull-ups are tough to progress on consistently. Also, if you’re doing back the right way, with a controlled eccentric and a slight pause/stretch when your arms are straight, it’ll be really tough to get a bunch of pullups. I’d switch this out for something like rack chins[quote]
Wednesday (1B)
BB Curls 11-20 rps
Reverse curls 11-20 ss
HS Seated Calf Raise 10-12 ss
Leg Press 4-8 ss + widowmaker
SLDL 10-15 ss
Friday (2A)
Flat Dumbell Press 15-30 rps
Standing Military Press 11-20 rps
Close grip smith bench 11-20 rps
Chin-ups 15-30 rps
Deadlifts 6-9 ss then 9-12 ss
[/quote] Switch chins out.
One other thing that sticks out to me is that you have three heavy lower back intensive moves(rack pulls, SLDL’s, deads) in a row, with only 2 days in between each. This is not a great idea–put in something that won’t hit lower back for hammies for 1B, like leg curls or GHR’s. This’ll let your lower back recover in time for 2A. [quote]
Monday (2B)
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 ss
Standing Calf Raise 10-12 ss
Lying Leg Curls 15-30 rps
Back Squats 6-10 straight set + widowmaker
Wednesday (3A)
Bench 11-15 rps
Dumbell Press 15-30 rps
Skull crushers 15-30 rps
HS Pulldown 12-20 rps
BO Rows 6-9 ss then 9-12 ss
Friday (3B)
EZ-bar Curls 11-20 rps
Pinwheel Curls 10-20 ss
Leg Press Calf Raises 10-12 ss
Sumo Press 15-25
HS Hack Squats 6-10 straight set + widowmaker
[/quote]
Did my first DC workout yesterday. Went too light on a couple of exercises so will fix that in the next cycle.
I have a few questions on extreme stretching.
From IM,
"SHOULDERS: This one is tough to describe–put a barbell in the squat rack shoulder height–face away from it and reach back and grab it palms up (hands on bottom of bar)—walk yourself outward until you are on your heels and the stretch gets painful–then roll your shoulders downward and hold for 60 seconds.
BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes–I never made it–I think 2 minutes 27 seconds was my record–but my back width is by far my best body part–I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here–just try it and get your feel for it."
Does the shoulder stretch just have a time progression from one session to the next? I was able to do 60 seconds and then stopped after that.
For the back stretch, I hung from the pull up bar using straps, with 45 pounds on a dip belt for 60 seconds. Do I increase time next session or the load?
[quote]Ripped Fury wrote:
Did my first DC workout yesterday. Went too light on a couple of exercises so will fix that in the next cycle.
I have a few questions on extreme stretching.
From IM,
"SHOULDERS: This one is tough to describe–put a barbell in the squat rack shoulder height–face away from it and reach back and grab it palms up (hands on bottom of bar)—walk yourself outward until you are on your heels and the stretch gets painful–then roll your shoulders downward and hold for 60 seconds.
BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes–I never made it–I think 2 minutes 27 seconds was my record–but my back width is by far my best body part–I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here–just try it and get your feel for it."
Does the shoulder stretch just have a time progression from one session to the next? I was able to do 60 seconds and then stopped after that.
[/quote]
Yes, just try to improve the time held. I usually don’t go over 90 seconds though. Beyond that you can just try dropping lower into the stretch to increase intensity.
[quote]
For the back stretch, I hung from the pull up bar using straps, with 45 pounds on a dip belt for 60 seconds. Do I increase time next session or the load?[/quote]
Again, I usually will go until I can hold the stretch for 90 seconds with a given weight, then add weight and repeat the process. There is a point where it would probably get dangerous to continue adding weight though (don’t know of anyone doing the hang with a 200 lb DB for example), so once you hit somewhere around 100 lbs you can just start increasing time beyond 90 seconds (as Dante himself stated that he used to do in the above quote) to still get some progression, but not have to worry about injuring your joints by focusing on weight like you did in the earlier stages.
That’s just my opinion/experience though. I’m sure others have a slightly different approach. As long as you feel the stretch, and are progressing, that’s what really matters.
