I’ve tried the broom stick. Consistently? No. So I haven’t used it enough to make ANY difference. But it would be a good idea to add it in at the end of some workouts - if not for the simple fact my flexibility is HORRIBLE. Paradoxically, I can do BTN smiths with no problem, haha.
[quote]retailboy wrote:
Sentoguy wrote:
plateau wrote:
SHIPS? = Shrug Dips?!
Smith machine High Incline Presses
Love them, I just get this painless clicking in my shoulder joint (glenoid and humeral) from the tendons. I’ve 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 - I’m 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 forearms… just kidding.[/quote]
Are you setting up with your scapulae retracted and all that stuff?
Do the broomstick stretch for a bunch of reps under control and/or YTWL (or the new version) or similar before doing your shoulder work.
And make sure you’re doing your rows etc properly with a scapular retraction motion and generally as if you were trying to get into the bottom of a PL bench.
Could do some face-pulls outside of the regular DC routine as well.
Thanks C_C,
I’ll give two of those a couple month run.
Side note: Loved your and Modok’s thread about working each muscle 2x a week (would of replied but not t-cell alpha ‘material’ haha). I trained under Phil for a year~ that’s generally what we did. But what Modok laid out works - 1-3 lifts per bodypart, 1-2 working sets, 3 on 1 off repeat - it’s a beauty. Sorry back to DC. haha.
Just wanted to add I was doing 100% DC 2 way split for 5 months and things were going ‘OK.’ Then I threw in widow makers at the end of chest, quads, bi’s, and every other shoulder workout machine lateral widow maker… and BAM things got GREAT (I was thinking the other day I need to change my 2 year old avatar I don’t recognize it anymore haha). I know it’s not what Dante recommends, so I’m not doing DC, but it works for me. I must not be able to do the damage I need to with just the RP’s (I think it has something to do with not having a spotter).
Anyone use statics on usual basis and had great success? I’ve tried them, but without a w/o partner they can only be done on some lifts, I haven’t had much success from them - 25-30 second hold/pulsing usually.
[quote]retailboy wrote:
Just wanted to add I was doing 100% DC 2 way split for 5 months and things were going ‘OK.’ Then I threw in widow makers at the end of chest, quads, bi’s, and every other shoulder workout machine lateral widow maker… and BAM things got GREAT (I was thinking the other day I need to change my 2 year old avatar I don’t recognize it anymore haha). I know it’s not what Dante recommends, so I’m not doing DC, but it works for me[/quote] For how long have you been doing that now? [quote]. I must not be able to do the damage I need to with just the RP’s (I think it has something to do with not having a spotter).
[/quote] You could try the 3-way so we don’t have to call you a heretic, you know 
Depending on where you’re at these days.
That front-shot in your avatar looks pretty solid, but reminds me of the proportions many guys had in the “golden age”.
Keep posting in the forum and I’m sure X or tiribulus or so will add you to the cell.
Why’d you stop working with phil? (you can post the answer in my training thread if you don’t want to discuss it here) [quote]
Anyone use statics on usual basis and had great success? I’ve tried them, but without a w/o partner they can only be done on some lifts, I haven’t had much success from them - 25-30 second hold/pulsing usually.[/quote]
I used statics only if I for some reason felt that I had anything left in the tank after RP, but I never did it on chest or delts and such (would have messed with my tri training)… Mostly for curls, tris…
Not much of a fan either, they don’t seem to do a whole lot.
[quote]retailboy wrote:
Thanks C_C,
I’ll give two of those a couple month run.
Side note: Loved your[/quote] Oh, that’s modok’s gig, but thanks 
[quote] and Modok’s thread about working each muscle 2x a week (would of replied but not t-cell alpha ‘material’ haha). I trained under Phil for a year~ that’s generally what we did. But what Modok laid out works - 1-3 lifts per bodypart, 1-2 working sets, 3 on 1 off repeat - it’s a beauty. Sorry back to DC. haha.[/quote]
[quote]Cephalic_Carnage wrote:
retailboy wrote:
Just wanted to add I was doing 100% DC 2 way split for 5 months and things were going ‘OK.’ Then I threw in widow makers at the end of chest, quads, bi’s, and every other shoulder workout machine lateral widow maker… and BAM things got GREAT (I was thinking the other day I need to change my 2 year old avatar I don’t recognize it anymore haha).
I know it’s not what Dante recommends, so I’m not doing DC, but it works for me For how long have you been doing that now? . I must not be able to do the damage I need to with just the RP’s (I think it has something to do with not having a spotter).
You could try the 3-way so we don’t have to call you a heretic, you know Depending on where you’re at these days.
That front-shot in your avatar looks pretty solid, but reminds me of the proportions many guys had in the “golden age”.
Keep posting in the forum and I’m sure X or tiribulus or so will add you to the cell.
Why’d you stop working with phil? (you can post the answer in my training thread if you don’t want to discuss it here)
Anyone use statics on usual basis and had great success? I’ve tried them, but without a w/o partner they can only be done on some lifts, I haven’t had much success from them - 25-30 second hold/pulsing usually.
I used statics only if I for some reason felt that I had anything left in the tank after RP, but I never did it on chest or delts and such (would have messed with my tri training)… Mostly for curls, tris…
Not much of a fan either, they don’t seem to do a whole lot.
[/quote]
I’ve been doing it for 2 12 week blasts, with 10-14 day cruises. It could eventually lead to O/T but it will help me learn my limit with DC. About the 3-way, I always find better results when I do “beginner/intermediate” programs.
Thanks about the Golden age compliment, the guy I had helping me pose for a local show told me that several times - but I don’t get that comment anymore, I’m about 5’7" 205 a ‘offseason’ layer of fat… but not golden age haha the layer is covering it up, but once I diet down I’ll post up a new avatar. Thanks for the compliment.
It was kinda a joke about the Cell thing. I don’t really care, I don’t post too much on here anymore, just mainly read. But I really enjoy your posts, and a few other posters.
[quote]Cephalic_Carnage wrote:
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. So, stuff like reverse curls aggravate it? Sounds very familiar… Ice (I just put my elbows into a bucket or whatever full of cold tap water, works perfectly fine after training… 5-10 mins or so…), switch to pinwheels and such, ditch preacher curls…
May have to cruise for a week or two.
After that you’ll 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 presses…
Yeah just recently invested in elbow sleeves (Rehbrand XXfat!).
[/quote]
Free weight preachers seem pretty bad, have only done reverse preacher so far but theay caused SOME pain!
Sorry to keep bugging you with questions, but would you mind expanding on you comment about curling technique perhaps?
Thanks again
i’m not a fan of preacher curls (two armed) because at the bottom i always feel like i am being armbarred. i have gone to db movements like spider curls and one arm preacher curls and find that they are a lot easier/less painful for me to do. may be worth a shot. also, machine preacher curls don’t cause this type of problem for me either even though i do them two armed, so you may want to look into that if you have that machine available.
[quote]dropshot001 wrote:
i’m not a fan of preacher curls (two armed) because at the bottom i always feel like i am being armbarred. i have gone to db movements like spider curls and one arm preacher curls and find that they are a lot easier/less painful for me to do. may be worth a shot. also, machine preacher curls don’t cause this type of problem for me either even though i do them two armed, so you may want to look into that if you have that machine available. [/quote]
If he has the same issue I had with the tendons near the elbows, then preachers are out completely.
Once you reach the bottom part, lean over the preacher pad a bit or so to get a bend into your elbows BEFORE you curl back up.
And never bounce at the bottom…
Anyway, never had much use for preachers myself.
[quote]Cephalic_Carnage wrote:
dropshot001 wrote:
i’m not a fan of preacher curls (two armed) because at the bottom i always feel like i am being armbarred. i have gone to db movements like spider curls and one arm preacher curls and find that they are a lot easier/less painful for me to do. may be worth a shot. also, machine preacher curls don’t cause this type of problem for me either even though i do them two armed, so you may want to look into that if you have that machine available.
If he has the same issue I had with the tendons near the elbows, then preachers are out completely.
Once you reach the bottom part, lean over the preacher pad a bit or so to get a bend into your elbows BEFORE you curl back up.
And never bounce at the bottom…
Anyway, never had much use for preachers myself.
[/quote]
Hey CC,
Hammer preacher curls actually felt worse, I do preacher curls like Dante recommends feels sensible and natural.
Pre elbow injury loved preachers as they make it easy for me to feel my biceps working… Pretty weak reason I guess!
Cheers
I posted this over in the “New to T-Nation” thread. Thought I’d start posting it over here as well. This is the third blast I’ve done, but the second one I’ve done recently.
I try to keep a solid portion of the blast using free weights when its safe - and due to lack of HS equipment in my current gym.
Also, I’ve read some comments about not liking the front squat for WMs. I did back squats on my last blast and was trying from something different on this on. I don’t seem to have the problem with getting choked out on the WM.
A1
Dips (11-15rp)
Standing DB Shoulder Press (15-20rp)
Vertical Pin Press [on smith] (20-25rp)
Rack Pull-Up (15-20rp)
DB Rows (6-8ss, 12-15ss)
B1
CG EZ Bar Curl (15-20rp)
Hammers (15-20ss)
Smith Calf Raise (15-20ss)
Sumo DL (4-6, 10-12)
Front Squats (4-6, WM)
A2
Incline DB Press (15-20rp)
Smith CGBP (11-15rp)
BB Seated Military (15-20rp)
NG Pull Down (15-20rp)
NG Cable Row (4-6, 10-12)
B2
Smith Drag Curl (15-20rp)
Rev. Grip Preacher (15-20ss)
Iso-Lateral DB Calf Raise (15-20ss)
Seated Good Morning (20-25rp)
Split Squat (4-6, WM)
A3
Flat DB Press (15-20rp)
Floor Skulls (15-20rp)
Machine Shoulder Press (20-25rp)
Weighted PUll-Up (11-15rp)
DL (4-6, 10-12)
B3
Standing DB (20-25rp)
Wrist Curl On Bench (15-20ss)
Seated Calf Raise (15-20ss)
Sumo Leg Press (20-25rp)
Leg Press (4-6, WM)
[quote]TorqIt wrote:
I posted this over in the “New to T-Nation” thread. Thought I’d start posting it over here as well. This is the third blast I’ve done, but the second one I’ve done recently.
I try to keep a solid portion of the blast using free weights when its safe - and due to lack of HS equipment in my current gym.
Also, I’ve read some comments about not liking the front squat for WMs. I did back squats on my last blast and was trying from something different on this on. I don’t seem to have the problem with getting choked out on the WM.
A1
Dips (11-15rp) - these are more of a tri exercise, not a chest exercise. also, if you choose to do them, then try to go with a 11-20 or 15-20rp range
Standing DB Shoulder Press (15-20rp) - ALL DB MOVES ARE IN THE 20-30RP RANGE
Vertical Pin Press [on smith] (20-25rp)
Rack Pull-Up (15-20rp)
DB Rows (6-8ss, 12-15ss)
B1
CG EZ Bar Curl (15-20rp)
Hammers (15-20ss)
Smith Calf Raise (15-20ss)
Sumo DL (4-6, 10-12) - MIGHT WANT TO DO THESE AFTER FRONT SQUATS TO PREVENT FATIGUING THE LOWER BACK, IT IS YOUR CHOICE THOUGH AS THE FRONT SQUAT IS NOT A LOWER BACK INTENSIVE QUAD MOVEMENT
Front Squats (4-6, WM) - HIGHER REP RANGE, DON’T DO IT AS A WIDOWMAKER AS YOU WILL CHOKE YOURSELF OUR OR YOUR SHOULDERS WILL GIVE BEFORE YOUR LEGS DO ON THIS ONE. MAYBE A FIRST SET OF ABOUT 4-8 OR SO
A2
Incline DB Press (15-20rp) - 20-30RP
Smith CGBP (11-15rp) - THIS COMES AFTER YOUR BB SEATED MILITARY PRESS
BB Seated Military (15-20rp)
NG Pull Down (15-20rp)
NG Cable Row (4-6, 10-12) - GO WITH A HIGHER FIRST SET RANGE
B2
Smith Drag Curl (15-20rp)
Rev. Grip Preacher (15-20ss)
Iso-Lateral DB Calf Raise (15-20ss) - DON’T KNOW WHAT THIS IS
Seated Good Morning (20-25rp) - SS, NOT RP
Split Squat (4-6, WM) - MIGHT BE HARD TO PROGRESS ON BECAUSE OF THE BALANCE ISSUE, PLUS YOU SHOULD GO WITH A HIGHER FIRST SET RANGE LIKE 8-12
A3
Flat DB Press (15-20rp) - 20-30RP
Floor Skulls (15-20rp) - PUT THIS AFTER SHOULDERS
Machine Shoulder Press (20-25rp)
Weighted PUll-Up (11-15rp) - SOME FIND THAT IT IS EASIER TO PROGRESS IN A HIGHER REP RANGE
DL (4-6, 10-12) - GIVE YOURSELF A LITTLE MORE ROOM ON THE FIRST SET, LIKE MAYBE A 4-8SS
B3
Standing DB (20-25rp) - 20-30RP
Wrist Curl On Bench (15-20ss) - TRY A LITTLE MORE “COMPOUND” FOREARM MOVEMENT LIKE REVERSE CURLS/REVERSE CABLE CURLS, ETC
Seated Calf Raise (15-20ss)
Sumo Leg Press (20-25rp)
Leg Press (4-6, WM)
[/quote]
i am in caps above, went through it kinda fast because i’m at work and the boss just came back, but overall it looks okay. remember that shoulders come before tris. you might want to shift any and all thickness or quad movements that are a 4-6ss range to at least a 4-8ss range that way you have more leeway and room for improvement plus more room to maneuver within the rep range so you don’t have to struggle every time to get 5 reps or so just to stay in the middle of your 4-6 rep range. hope this helps.
[quote]dropshot001 wrote:
i am in caps above, went through it kinda fast because i’m at work and the boss just came back, but overall it looks okay. remember that shoulders come before tris. you might want to shift any and all thickness or quad movements that are a 4-6ss range to at least a 4-8ss range that way you have more leeway and room for improvement plus more room to maneuver within the rep range so you don’t have to struggle every time to get 5 reps or so just to stay in the middle of your 4-6 rep range. hope this helps. [/quote]
Thanks for the comments. I just want to address some of the comments you made so I don’t seem like a total fucktard:
I ALWAYS lift tris after shoulders, so I’m not sure why I had it written that way.
Also, I’m familiar with the 25-30rp for DB moves philisophy, but I read something written by Dante (I’d link it if I would remember where I read it) about changing things up when progress halts. I know he was referring to exercise selection, but I like to vary rep range a little bit, especially if it’s a rep range I’ve used in the prior blast on the same exercise, or the same rep range I use for that body part for all workouts. I also find that having a heavy lower rep rest-puase set for one of the body part exercises helps when strength gains are my main objective.
I’m suprised you don’t like dips for chest. I really get good chest activation out of these, especially the inner. Plus, who doesn’t like to walk around with 45lb plates hanging between their legs?
The calf move you asked about is this:
I do like your suggestions on upping the rep range for some of the straight sets. I’ll probably do it for the cable rows and front squats. Thus far, I haven’t had a problem with the WMs on front squat, but I haven’t been doing the move for very long so I’m really not using as much weight as I should compared to my back squat. Once I get up there, I might have to do something else for my WM on that day.
I’m almost done w/ my first month (wow time flies eh?), just hit 365x6 today for deads. Check out my blog if you want to see my progress.
Yeah boiiiI!
BTW… widowmakers on squats are hard… i might be using too much weight.
[quote]nschneid wrote:
I’m almost done w/ my first month (wow time flies eh?), just hit 365x6 today for deads. Check out my blog if you want to see my progress.
Yeah boiiiI!
BTW… widowmakers on squats are hard… i might be using too much weight.[/quote]
Are you doing 20 of them?
I’m trying… I haven’t made it past 16 on squats yet. But I don’t konw if its a problem with my legs or my head, but I’m leaning strongly towards head. I’m pretty sure if you held a gun to my head, a 235+ WM would be no problem.
You realise that sometimes a WM takes a couple of minutes right? I think if you can make 16 you can make 20. I am having second thoughts at around rep 8 and wondering how the fuck i am meant to make it to 20. By 12-13 I am really struggling. 16-17 the weight moves slow as, but it moves, and after going that far whats another 2-3 reps?
Its in your head I bet. This is why Dante says most people can’t handle DC.
I am finishing up my second week on DC and have 2 questions…
-
Should I be sore? I’m not. I am following the exact routine as the OP and really maxing out the weight to fall in about 2-6 reps above the minimum for that exercise (except for the straight sets, I make sure that I hit those exactly). I don’t normally get VERY sore even when I was doing a 5 day split. Only reason I ask is because I have seen so many posts both here and on IM about the level of soreness…
-
Dante recommends, actually states that its mandatory, that you consume the green tea extract because of the amount of food you will be consuming. He states you can brew it and drink a quart or two or you can take the supplement in pill form. The dosage on the box of green tea pills says 1 pill twice a day. Surely that doesn’t equate to a quart or two of brewed green tea. Anyone taking the pills and how many are you taking??
[quote]hardgnr wrote:
You realise that sometimes a WM takes a couple of minutes right? I think if you can make 16 you can make 20. I am having second thoughts at around rep 8 and wondering how the fuck i am meant to make it to 20. By 12-13 I am really struggling. 16-17 the weight moves slow as, but it moves, and after going that far whats another 2-3 reps?
Its in your head I bet. This is why Dante says most people can’t handle DC.[/quote]
DUDE, I know I have told you this before but I fucking love your avatar.