What is the recommendation when your 6-8SS for Legs become your WM? and your 6-8SS become your new 12SS weight?
Thanks.
[quote]acncampo wrote:
What is the recommendation when your 6-8SS for Legs become your WM? and your 6-8SS become your new 12SS weight?
Thanks.[/quote]
Euhm, am I that stupid or is it just upping the weight?
[quote]acncampo wrote:
What is the recommendation when your 6-8SS for Legs become your WM? and your 6-8SS become your new 12SS weight?
Thanks.[/quote]
well, you keep upping the weight throughout the blast and over time so that should never be a real issue. itāll be a good feeling when you actually do make one of your sets that used to be your āheavyā set into your widowmaker weight
[quote]dropshot001 wrote:
acncampo wrote:
What is the recommendation when your 6-8SS for Legs become your WM? and your 6-8SS become your new 12SS weight?
Thanks.
well, you keep upping the weight throughout the blast and over time so that should never be a real issue. itāll be a good feeling when you actually do make one of your sets that used to be your āheavyā set into your widowmaker weight[/quote]
Well, the reason I ask is because the last time I performed that exercise it was a 6-8SS, two weeks later I was able to get 20SS with it while increasing 10lbs every time I hit that exercise again. Should I just use that as my WM and determine a new 6-8 SS?
[quote]acncampo wrote:
dropshot001 wrote:
acncampo wrote:
What is the recommendation when your 6-8SS for Legs become your WM? and your 6-8SS become your new 12SS weight?
Thanks.
well, you keep upping the weight throughout the blast and over time so that should never be a real issue. itāll be a good feeling when you actually do make one of your sets that used to be your āheavyā set into your widowmaker weight
Well, the reason I ask is because the last time I performed that exercise it was a 6-8SS, two weeks later I was able to get 20SS with it while increasing 10lbs every time I hit that exercise again. Should I just use that as my WM and determine a new 6-8 SS?
[/quote]
i think that means that the weight you used for the 6-8ss the first time was too light. keep upping the weight on the widowmaker as you see fit and maybe make a pretty big jump on your original 6-8ss weight to get a new 6-8ss weight. it may take a few workouts to get it right but once you get it right you should be good to go.
Ceph or anyone else very knowledgeable on the subject I have a question to ask pertaining DC training. The more and more I read here/logs and at IM I get the feeling that this is like a TBT. I guess my question is, is DC training a TBT? (If itās not please disregard)
If this has been asked before, sorry. I read up to page 12 on both DC threads here at T-Nation and I couldnāt find it out.
-Rob
[quote]ALKoHoLiK wrote:
Ceph or anyone else very knowledgeable on the subject I have a question to ask pertaining DC training. The more and more I read here/logs and at IM I get the feeling that this is like a TBT. I guess my question is, is DC training a TBT? (If itās not please disregard)
If this has been asked before, sorry. I read up to page 12 on both DC threads here at T-Nation and I couldnāt find it out.
-Rob[/quote]
No, itās not TBT, itās a two way split (like an upper/lower or push/pull).
[quote]Cephalic_Carnage wrote:
plateau wrote:
Thanks man, long head looks quite sucky in comparision - the other two are very curvy. Iāll stay positive with the exercise it will be my bitch by the end of this blastā¦
(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 repā¦ Also those oldschool cable extensions Larry Scott was so fond of etc where youāre either bent forward like youāre trying to drag the cable station to the other end of the room or kneeling with elbows on 2 benches or soā¦
As far as presses go, In-humans and SWRGB, both pressing towards feet against the smith as well as upā¦ And JM Presses perhaps.
Those will all hit the long head wellā¦ Other tricep work doesnāt do such a good job in that regard)
[/quote]
thanks AGAIN, I must admit to having ditched nearly all extension moves for about 3 years as my elbows were giving me grief. Pre DC I was using an extension machine (like the scott extension) and they were fine.
I have been using CGBP, parallel dips (close grip!) and the best tricep exercise I have ever done SWRGB. So glad Iād read your write-up of that! Next time I use CGBP it will be in the smith though as found balance too hard after free weight chest exercise - something I have seen you write about too I think?
Will leave you in peace now!
[quote]ALKoHoLiK wrote:
Ceph or anyone else very knowledgeable on the subject I have a question to ask pertaining DC training. The more and more I read here/logs and at IM I get the feeling that this is like a TBT. I guess my question is, is DC training a TBT? (If itās not please disregard)
If this has been asked before, sorry. I read up to page 12 on both DC threads here at T-Nation and I couldnāt find it out.
-Rob[/quote]
Why would that be important? Itās just a classification, and no, it does not qualify as TBT.
A bicep, brachialis/forearm, calf, ham, quad day can hardly be tbt now, can it?
Iām curious as to why you care though (not meaning to sound aggressive here or anything)?
So I did squats for the first time in my current blast on monday. They went very well, +10 on the heavy set and +20 on the widowmaker compared to the end of the last blast. The problem is, that itās friday, and my legs are still decently sore, probably due to the fact that I hadnāt done squats for like 3 weeks before monday (cruise).
Keep in mind that Iāve been aggressive with the food intake/stretching/cardio, so I do not think the problem lies there.
I have a leg workout scheduled for today. Do I push through the soreness and get it done today, or wait till sunday, when my legs are fully recovered?
[quote]plateau wrote:
Cephalic_Carnage wrote:
plateau wrote:
Thanks man, long head looks quite sucky in comparision - the other two are very curvy. Iāll stay positive with the exercise it will be my bitch by the end of this blastā¦
(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 repā¦ Also those oldschool cable extensions Larry Scott was so fond of etc where youāre either bent forward like youāre trying to drag the cable station to the other end of the room or kneeling with elbows on 2 benches or soā¦
As far as presses go, In-humans and SWRGB, both pressing towards feet against the smith as well as upā¦ And JM Presses perhaps.
Those will all hit the long head wellā¦ Other tricep work doesnāt do such a good job in that regard)
thanks AGAIN, I must admit to having ditched nearly all extension moves for about 3 years as my elbows were giving me grief. Pre DC I was using an extension machine (like the scott extension) and they were fine.
I have been using CGBP, parallel dips (close grip!) and the best tricep exercise I have ever done SWRGB. So glad Iād read your write-up of that! Next time I use CGBP it will be in the smith though as found balance too hard after free weight chest exercise - something I have seen you write about too I think?
Will leave you in peace now![/quote]
My pleasure.
Yeah, many regular extension variants are just terrible for elbow health, skullcrushers, standing behind the head extensions (french presses?) etc.
You got a good pair of elbow sleeves yet? They can make a huge differenceā¦
Yep, I keep writing about free-weight CGP being a āfirst in the sessionā sort of exerciseā¦
You see some people complain about how their arms donāt grow on the 2-way, and apart from rep ranges and finding the right exercises in general + putting more emphasis on the weak muscle-groups via exercise selection for the other muscles, you have to also think about stuff like "if my shoulders are weak and tired from chest and delt work and are thus going to limit my free-weight CGP poundage or reps severely, how on earth can my triceps ever reach their full potential through that exercise?
Same with Dips (though I donāt like those in general for tri work) etcā¦
So thatās where IH Presses, SWRGB, board presses and the lot come into play as well as some of the better extension/pullover movements.
[quote]JoshM wrote:
So I did squats for the first time in my current blast on monday. They went very well, +10 on the heavy set and +20 on the widowmaker compared to the end of the last blast. The problem is, that itās friday, and my legs are still decently sore, probably due to the fact that I hadnāt done squats for like 3 weeks before monday (cruise).
Keep in mind that Iāve been aggressive with the food intake/stretching/cardio, so I do not think the problem lies there.
I have a leg workout scheduled for today. Do I push through the soreness and get it done today, or wait till sunday, when my legs are fully recovered?[/quote]
If your body is telling you not to train today, then take the day off and continue on mondayā¦
If itās just some soreness from not having done the exercise in a while, well, I donāt see why you canāt go and train then. Could take it easy if you wanted, not going to hurt your progress if you take it easy once.
[quote]Cephalic_Carnage wrote:
Why would that be important? Itās just a classification, and no, it does not qualify as TBT.
A bicep, brachialis/forearm, calf, ham, quad day can hardly be tbt now, can it?
Iām curious as to why you care though (not meaning to sound aggressive here or anything)?[/quote]
Lol you donāt have to worry about sounding aggressive. Even tho the much success that DC has had, I guess Iāve just always read that Split was the way to go. Since right now Iām trying to do a split I was figured that 1 day was dedicated to two certain muscles (Like back/bicep or Hams/quads) and that was the most effective way to go.
I really have nothing against either training as Iām starting back out (Tho I did do a type of tbt in HS)
I just read though logs both here and over at IM and the same veteran lifters all pretty much say the same thing, āIf I knew then, what I know now <Insert bigger/stronger/faster>ā
I guess I just want to make the most of the time I have with the best possible way to get there. Thats it
-Rob
[quote]ALKoHoLiK wrote:
Cephalic_Carnage wrote:
Why would that be important? Itās just a classification, and no, it does not qualify as TBT.
A bicep, brachialis/forearm, calf, ham, quad day can hardly be tbt now, can it?
Iām curious as to why you care though (not meaning to sound aggressive here or anything)?
Lol you donāt have to worry about sounding aggressive. Even tho the much success that DC has had, I guess Iāve just always read that Split was the way to go. Since right now Iām trying to do a split I was figured that 1 day was dedicated to two certain muscles (Like back/bicep or Hams/quads) and that was the most effective way to go. [/quote] A split can be anything from a 2-way to a ā¦ Well, x-way lol
Doing DC in a full body format would just murder youā¦ Thereās a 3-way variant for bringing up weak areas and advanced trainees in general as well as a 5-way for maintenance or guys who are just kind of burned out or so and very advanced.[quote]
I really have nothing against either training as Iām starting back out (Tho I did do a type of tbt in HS)
I just read though logs both here and over at IM and the same veteran lifters all pretty much say the same thing, āIf I knew then, what I know now <Insert bigger/stronger/faster>ā
I guess I just want to make the most of the time I have with the best possible way to get there. Thats it
-Rob[/quote]
Donāt worry too much about tbt/split classifications (same as compound vs. isolation and all that crap).
Just organize your routine in a way that letās you progress well, not develop overuse injuries and fits your schedule etcā¦ And make sure you can actually follow it for an extended period of time.
[quote]Cephalic_Carnage wrote:]
A split can be anything from a 2-way to a ā¦ Well, x-way lol
Doing DC in a full body format would just murder youā¦ Thereās a 3-way variant for bringing up weak areas and advanced trainees in general as well as a 5-way for maintenance or guys who are just kind of burned out or so and very advanced.[/quote]
See Iām learning something new everyday. I appreciate you taking the time to break that down for me.
[quote]Donāt worry too much about tbt/split classifications (same as compound vs. isolation and all that crap).
Just organize your routine in a way that letās you progress well, not develop overuse injuries and fits your schedule etcā¦ And make sure you can actually follow it for an extended period of time.
[/quote]
Iāll do my best trying not to worry. Iām trying to organize my routine, right now Iām doing 5/3/1 like is and the accessory work Iām doing about 4x10-12 and I try to have 4 accessories every workout if possible. I enjoy being in the gym, that is why I am trying to do a split 4-5 days a week because it is a lot of fun spending time doing it. I have been looking at DC so that I can get the gains Iād like (without spinning my wheels in mud)
Ceph, with your experience with BBB (I read that you bought the book and have read it) what did you like better? DC or BBB?
Again thank you
[quote]Cephalic_Carnage wrote:
plateau wrote:
Cephalic_Carnage wrote:
plateau wrote:
Thanks man, long head looks quite sucky in comparision - the other two are very curvy. Iāll stay positive with the exercise it will be my bitch by the end of this blastā¦
(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 repā¦ Also those oldschool cable extensions Larry Scott was so fond of etc where youāre either bent forward like youāre trying to drag the cable station to the other end of the room or kneeling with elbows on 2 benches or soā¦
As far as presses go, In-humans and SWRGB, both pressing towards feet against the smith as well as upā¦ And JM Presses perhaps.
Those will all hit the long head wellā¦ Other tricep work doesnāt do such a good job in that regard)
thanks AGAIN, I must admit to having ditched nearly all extension moves for about 3 years as my elbows were giving me grief. Pre DC I was using an extension machine (like the scott extension) and they were fine.
I have been using CGBP, parallel dips (close grip!) and the best tricep exercise I have ever done SWRGB. So glad Iād read your write-up of that! Next time I use CGBP it will be in the smith though as found balance too hard after free weight chest exercise - something I have seen you write about too I think?
Will leave you in peace now!
My pleasure.
Yeah, many regular extension variants are just terrible for elbow health, skullcrushers, standing behind the head extensions (french presses?) etc.
You got a good pair of elbow sleeves yet? They can make a huge differenceā¦
Yep, I keep writing about free-weight CGP being a āfirst in the sessionā sort of exerciseā¦
You see some people complain about how their arms donāt grow on the 2-way, and apart from rep ranges and finding the right exercises in general + putting more emphasis on the weak muscle-groups via exercise selection for the other muscles, you have to also think about stuff like "if my shoulders are weak and tired from chest and delt work and are thus going to limit my free-weight CGP poundage or reps severely, how on earth can my triceps ever reach their full potential through that exercise?
Same with Dips (though I donāt like those in general for tri work) etcā¦
So thatās where IH Presses, SWRGB, board presses and the lot come into play as well as some of the better extension/pullover movements.
[/quote]
My elbows HAD been fine for the last couple of years, until halfway ish through my first DC blast where my curling strength went up about 25%. I think doing very little curling for the last 12 months can take some of the blame.
Sounds like climbers elbow, overhand grips (not rack chins though) are the worst for pain, neutral the most comfortable.
Yeah just recently invested in elbow sleeves (Rehbrand XXfat!).
[quote]ALKoHoLiK wrote:
Cephalic_Carnage wrote:]
A split can be anything from a 2-way to a ā¦ Well, x-way lol
Doing DC in a full body format would just murder youā¦ Thereās a 3-way variant for bringing up weak areas and advanced trainees in general as well as a 5-way for maintenance or guys who are just kind of burned out or so and very advanced.
See Iām learning something new everyday. I appreciate you taking the time to break that down for me.
Donāt worry too much about tbt/split classifications (same as compound vs. isolation and all that crap).
Just organize your routine in a way that letās you progress well, not develop overuse injuries and fits your schedule etcā¦ And make sure you can actually follow it for an extended period of time.
Iāll do my best trying not to worry. Iām trying to organize my routine, right now Iām doing 5/3/1 like is and the accessory work Iām doing about 4x10-12[/quote] Is that 4 sets at the same weight or so per exercise? If so, Iād go with a more progression-friendly thing. 5/3/1 itself is nice, but most of the assistance templates arenāt my thingā¦ Particularly not the ābodybuildingā template. That thing has got to be a joke. [quote] and I try to have 4 accessories every workout if possible. I enjoy being in the gym, that is why I am trying to do a split 4-5 days a week because it is a lot of fun spending time doing it. I have been looking at DC so that I can get the gains Iād like (without spinning my wheels in mud)
Ceph, with your experience with BBB (I read that you bought the book and have read it) what did you like better? DC or BBB?
Again thank you
[/quote]
DC will always be my favorite. It also doesnāt cause the kind of imbalances you may very well get from BBB (lack of back work, overuse injuries from the high frequency, shoulder instabilityā¦). Itās not very useful to beginners though.
BBB is what Iād recommend to beginners and intermediates though, along with a custom phase or two which focuses on giving the pressing musculature a rest and adding more emphasis to back and hamstringsā¦
If you want, I can help you out with a 5/3/1 assistance template, or a different routineā¦ Should you have questions/requests, post them in my training thread so we can keep the DC thread on topic 
[quote]plateau wrote:
My elbows HAD been fine for the last couple of years, until halfway ish through my first DC blast where my curling strength went up about 25%. I think doing very little curling for the last 12 months can take some of the blame.
Sounds like climbers elbow, overhand grips (not rack chins though) are the worst for pain, neutral the most comfortable. [/quote] So, stuff like reverse curls aggravate it? Sounds very familiarā¦ Ice (I just put my elbows into a bucket or whatever full of cold tap water, works perfectly fine after trainingā¦ 5-10 mins or soā¦), switch to pinwheels and such, ditch preacher curlsā¦
May have to cruise for a week or two.
After that youāll just have to be careful with exercise selection and adjust your curling technique perhaps.
Note: Dead Stop Extensions can aggravate that, too. along with various pressesā¦
[quote]
Yeah just recently invested in elbow sleeves (Rehbrand XXfat!).[/quote]
[quote]Sentoguy wrote:
plateau wrote:
SHIPS? = Shrug Dips?!
Smith machine High Incline Presses[/quote]
Love them, I just get this painless clicking in my shoulder joint (glenoid and humeral) from the tendons. Iāve tried inclines from 70-80 and it just clicks. Any tips let me know?
But great movement. Great thread too, I try to stay away from IM - Iām afraid if I log in over there Dante will sense I use Widows for my 2 way split for a lot of my body parts and come and strangle me with his tree trunk forearmsā¦ just kidding.
have you tried doing the broomstick shoulder stretch to see if that helps get rid of the clicking?