[quote]dday wrote:
Forearms- Wrist curl?? 10-20RP
[/quote]
One idea… Picture 006.avi - YouTube
[quote]Andy06 wrote:
Anybody ever try the ‘calf routine’ on another body part?
I tried it tonight on my biceps with a HS machine - I liked it.[/quote]
ummmm…seems as though it would be difficult with the 15 second holds. how much weight were you using when you tried it for biceps as opposed to when you did biceps with a normal cadence?
[quote]Andy06 wrote:
Anybody ever try the ‘calf routine’ on another body part?
I tried it tonight on my biceps with a HS machine - I liked it.[/quote]
Why not just stick with the recommended controlled negative on the exercise followed up by the extreme stretch? Experimentation can be great and no one is forced to use DC, but the program is setup the way it is for a reason.
[quote]Sentoguy wrote:
dday wrote:
B2
Biceps- BB Curls 11-20RP
Forearms- Wrist curl?? 10-20RP
Calves- Seated calf raise 10-12ss
Hamstrings- RDL 11-15SS
Quads- Front squat 6-9 9-12 WM
9-12 WM? Widows are generally just the 20 rep “breathing squats” protocol. Either do your widow in the Smith, or use a leg press/hack squat/v squat/ etc… machine that you aren’t already using in your rotation to do your widow on.
[/quote]
Dropshot & Sento, thanks to you and everyone else for your suggestions, I’ll make the adjustments you’ve suggested and prepare to move forward.
As far as that 9-12 WM I forgot the + it should be 9-12+WM
Dropshot, I choose the front squat because I have back problems that do not allow a heavy back and I’ve used most of the machines. I see your point on the WM though, not sure what to do may give it a shot and see.
Thanks again everyone.
[quote]kylec72 wrote:
dday wrote:
Forearms- Wrist curl?? 10-20RP
One idea… Picture 006.avi - YouTube
Dig it! Thanks! What would you call that/those?
[quote]dday wrote:
kylec72 wrote:
dday wrote:
Forearms- Wrist curl?? 10-20RP
One idea… Picture 006.avi - YouTube
Dig it! Thanks! What would you call that/those?[/quote]
(1-arm) cable reverse curls
[quote]dday wrote:
Sentoguy wrote:
dday wrote:
B2
Biceps- BB Curls 11-20RP
Forearms- Wrist curl?? 10-20RP
Calves- Seated calf raise 10-12ss
Hamstrings- RDL 11-15SS
Quads- Front squat 6-9 9-12 WM
9-12 WM? Widows are generally just the 20 rep “breathing squats” protocol. Either do your widow in the Smith, or use a leg press/hack squat/v squat/ etc… machine that you aren’t already using in your rotation to do your widow on.
Dropshot & Sento, thanks to you and everyone else for your suggestions, I’ll make the adjustments you’ve suggested and prepare to move forward.
As far as that 9-12 WM I forgot the + it should be 9-12+WM
Dropshot, I choose the front squat because I have back problems that do not allow a heavy back and I’ve used most of the machines. I see your point on the WM though, not sure what to do may give it a shot and see.
Thanks again everyone.[/quote]
It’s one heavy set (6-10, 4-8, 9-12, or whichever range works best for you) + widowmaker. Two heavy sets + widowmaker is usually only done by select advanced trainees. I think CC or someone talked about this somewhere in this thread.
[quote]olinerules87 wrote:
^^you can RP machine rows. any other back thickness is a no go for rest pause[/quote]
I know it’s ok from a safety perspective, but it’s also an additional strain on your recovery systems. Some guys can get away with it, others it will cause to cut their blasts short. Personally I don’t RP chest supported rows for that reason and wouldn’t really suggest someone new to DC doing so either. Once they’ve done a few blasts and know what they can and can’t handle recovery wise, and want to try doing chest supported rows RP style, then that’s their choice.
I have been a lurker for a while and having found out about DC training i have always wanted to try it. I never did so i decided to lift seriously for awhile and after a year and half i cant hold off any longer. I read through my resources again and came up with my format. Just looking for advice on my template before i start next week and make sure it is correct. Any criticism or comments are welcome. I am just looking for some sage advice to help me out.
A1)
Chest: Incline Smith - 15 RP
Shoulder: Smith overhead press 15 -20 RP
Tricep: Close Grip Smith Press - 11-15 RP
Back Width: Lat Pulldowns - 15-20 RP
Back Thickness: Floor Deadlift - 1x6-8/1x9-12
B1)
Biceps: Olympic Bar Curls - 15-20 RP
Forearms: Hammer Curls - 15-20 RP
Calves: HS Seated Calf Raise - 15-20 SS
Hamstrings: Seated Leg Curls - 15-20 RP
Quads: Leg Press - 1x4-8 + Widowmaker
A2)
Chest: HS Flat Press - 15-20 RP
Shoulder: HS Shoulder Press - 15-20 RP
Tricep: Decline Skull Crushers - 15-20 RP
Back Width: HS Pulldowns - 15-20 RP
Back Thickness: Rack Pulls - 1x4-6/1x6-8
B2)
Biceps: EZ Bar Curls - 15-20 RP
Forearms: Pinwheel Curls - 15-20 RP
Calves: Standing Calf Raise - 15-20 SS
Hamstrings: Lying Leg Curls - 15-20 RP
Quads: Back Squat - 1x4-8 +Widowmaker
A3)
Chest: HS Incline Press - 15 RP
Shoulder: HS Military Press - 15-20 RP
Tricep: Reverse Grip Smith Press - 11-15 RP
Back Width: Reverse Grip Pulldowns - 15-20 RP
Back Thickness: Bent Over Rows - 1x6-8/1x9-12
B3)
Biceps: BB Preacher Curls - 15-20 RP
Forearms: Reverse Curls - 15-20 RP
Calves: Leg Press Calves - 15-20 SS
Hamstrings: Barbell Lunges - 15-20 RP
Quads: Hack Squat - 1x4-8 + Widowmaker
Thanks for any input…
[quote]Ripped Fury wrote:
C_C, you wrote the following description of smith reverse grip smith machine press in this thread.
"For bodybuilding purposes:
- in the smith
- wide to very wide grip
- only grip the bar with thumb and index finger(perhaps middle finger too, if you want), the other fingers just sort of hang around.
- Let the bar lie in the crease that the flesh of your hand makes.
- Wrist wraps help.
- Scapulae retracted etc, the whole standard setup, though DC trainees like to alter that a little by placing the bench so that only the shoulders/upper back and the low back are on the bench, not the butt.
- Think of it as squeezing the bar up (albeit rather fast) instead of just pushing or lifting the weight.
IMPORTANT: Instead of just pressing upwards, press towards your feet (try to) against the smith’s rails as well as up. Helps take the strain off the delts and involves the long-head more."
Could you or anyone please explain why the scapulae have to be retracted? And also, please elaborate on what ‘the whole standard setup’ entails?
Also, I use smith close grip bench press as one of my tricep exercises. Is there a DC way to do this as well?
I press with my elbows flared but I don’t retract my scapulae.
Thanks for your time.[/quote]
The In-Human press is a smith CGP variant used often in DC.
Retracted scapulae are part of a powerlifting setup or just generally good benching setup. Also used on seated high incline overhead presses etc, to some degree.
You create a stable base to press from and also avoid pinching the bicep tendon (hopefully, anyway).
Bad setup = blown shoulders, torn pecs, torn bicep tendon where it connects to the shoulder, …
Don’t just let your shoulders hang wherever they want to be and don’t let them rise off the bench at the top of a press… You’re not doing some sissy pushup here, you have way too much weight (or should have) on the bar for antics like that.
[quote]plateau wrote:
So my triceps are VERY sore and it’s been 48hours since I first did PJR pullovers…[/quote]
Yeah, DOMS is crazy with those if you do them right (if you do them wrong, all that’s going to be sore are your lats though).
Try straightening your arm at your side, but sort of behind your back/to the back and hate me for making you do that 
You can work up in weight easily on those, just don’t overdo it. Keep the reps higher and your execution smooth… You can tear your tris when going too heavy and with choppy form there.
[quote]Sentoguy wrote:
Ripped Fury wrote:
C_C, you wrote the following description of smith reverse grip smith machine press in this thread.
"For bodybuilding purposes:
- in the smith
- wide to very wide grip
- only grip the bar with thumb and index finger(perhaps middle finger too, if you want), the other fingers just sort of hang around.
- Let the bar lie in the crease that the flesh of your hand makes.
- Wrist wraps help.
- Scapulae retracted etc, the whole standard setup, though DC trainees like to alter that a little by placing the bench so that only the shoulders/upper back and the low back are on the bench, not the butt.
- Think of it as squeezing the bar up (albeit rather fast) instead of just pushing or lifting the weight.
IMPORTANT: Instead of just pressing upwards, press towards your feet (try to) against the smith’s rails as well as up. Helps take the strain off the delts and involves the long-head more."
Could you or anyone please explain why the scapulae have to be retracted? And also, please elaborate on what ‘the whole standard setup’ entails?
Mostly for shoulder safety/health reasons.
The “whole standard set-up” is basically the act of retracting the shoulder blades (and keeping them retracted), getting a good tight arch in the lower back and keeping the upper arms “semi tucked” while doing pressing motions. Same goes with all bench variations.
Also, I use smith close grip bench press as one of my tricep exercises. Is there a DC way to do this as well?
I press with my elbows flared but I don’t retract my scapulae.
Thanks for your time.
Yes, do them with pretty much the same set-up that C_C describes for the Smith RGBP (scapula retracted, ass hanging off the bench and try to press the bar towards your feet as well as up). The elbows are flared with close grips though. This variation is know in DC circles as “In-Human presses”.[/quote]
Just to mention small detail, Close-Grip presses with elbows flared = armpit width grip or slightly outside that, with elbows tucked = shoulder-width or as wide as necessary.
Don’t bother with the kind of bullshit grip that most textbooks advocate. Too little weight, bad on the shoulders and wrists…
[quote]plateau wrote:
Anyone get forearm cramps on the lat stretch?[/quote]
My hands go numb due to the straps and gripping the bar for nearly 2 mins sometimes, but that’s all I get 
Hanging lat stretch is brutal…
[quote]dropshot001 wrote:
plateau wrote:
Anyone get forearm cramps on the lat stretch?
i don’t get them, but are you using straps/hooks on the stretch or are you doing them with just your hands? might be worth a look into straps on the stretch if it keeps happening. there are also some alternative stretches for this such as the cable row stretch or the doorknob stretch. [/quote]
Yes to using straps, thanks man I’ll look on IM about the other stretch
[quote]Cephalic_Carnage wrote:
plateau wrote:
So my triceps are VERY sore and it’s been 48hours since I first did PJR pullovers…
Yeah, DOMS is crazy with those if you do them right (if you do them wrong, all that’s going to be sore are your lats though).
Try straightening your arm at your side, but sort of behind your back/to the back and hate me for making you do that
You can work up in weight easily on those, just don’t overdo it. Keep the reps higher and your execution smooth… You can tear your tris when going too heavy and with choppy form there.
[/quote]
Thanks man, was working in the 15-20 range. Weight was disappointingly low but sure it’ll go up through the blast. Today is the 1st day they’re not sore!
[quote]plateau wrote:
Cephalic_Carnage wrote:
plateau wrote:
So my triceps are VERY sore and it’s been 48hours since I first did PJR pullovers…
Yeah, DOMS is crazy with those if you do them right (if you do them wrong, all that’s going to be sore are your lats though).
Try straightening your arm at your side, but sort of behind your back/to the back and hate me for making you do that
You can work up in weight easily on those, just don’t overdo it. Keep the reps higher and your execution smooth… You can tear your tris when going too heavy and with choppy form there.
Thanks man, was working in the 15-20 range. Weight was disappointingly low but sure it’ll go up through the blast. Today is the 1st day they’re not sore![/quote]
How big is your long head compared to the other tricep heads and how do your tris compare to your other muscles? May be that your long heads just plain suck in comparison, hence the low weight…
Will go up as the muscle-grows, anyway
Not sure about the heads comment!
I had “expected” the weight to be much heavier than I could handle for traditional extensions, as figured other muscles would be slightly involved.
Triceps are ok, I won’t say “happy with” as not sure I’ll ever say that LOL
[quote]plateau wrote:
Not sure about the heads comment! [/quote]
http://www.getbodysmart.com/ap/muscularsystem/forearmmuscles/menu/image.gif
[quote]
I had “expected” the weight to be much heavier than I could handle for traditional extensions, as figured other muscles would be slightly involved.[/quote] Hey, it’s a new exercise… You don’t want a ton of lat involvement either, that’ll just make it less effective as the lats have the same function as the long head in that exercise but are generally much stronger… [quote]
Triceps are ok, I won’t say “happy with” as not sure I’ll ever say that LOL[/quote]
Well, hopefully in half a year you’ll find them to look quite a bit more ok than they do now
Thanks man, long head looks quite sucky in comparision - the other two are very curvy. I’ll stay positive with the exercise it will be my bitch by the end of this blast…
[quote]plateau wrote:
Thanks man, long head looks quite sucky in comparision - the other two are very curvy. I’ll stay positive with the exercise it will be my bitch by the end of this blast…[/quote]
(all pullover+extension kind of movements hit the long head if done right, also EZ extensions, lying either on bench or ground, done behind the head and stopped at an incline, done from a dead stop each rep… Also those oldschool cable extensions Larry Scott was so fond of etc where you’re either bent forward like you’re trying to drag the cable station to the other end of the room or kneeling with elbows on 2 benches or so…
As far as presses go, In-humans and SWRGB, both pressing towards feet against the smith as well as up… And JM Presses perhaps.
Those will all hit the long head well… Other tricep work doesn’t do such a good job in that regard)