[quote]Mateus wrote:
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??
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I hardly get sore, its probably from all the food and stretching. I do get some DOMS, but usually from the newer movements/exercises which I have not done before.
Interesting, I never come across this. No idea on the answer.
[quote]Mateus wrote:
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…
[/quote]
The first time through the rotation you might not get that sore, especially if you are using all movements that you’ve done recently. Usually it’s the second time through when the soreness starts to set in. Pile on an additional 5, 10, 20 lbs (depending on the exercise) to your weights and try to beat the number of reps and you should get some soreness.
It also takes a few times through the rotation before some people really start to be able to push themselves like the program is designed to do. If you’ve been on a 5 day split, you’re probably unintentionally still holding back a little (unconsciously conserving energy for further exercises for that body part). After a little while of training this way though, you’ll start to be able to really give each exercise everything you’ve got.
At least, that’s what happened with me when I first started.
Of course, you could also just be one of those people who doesn’t get as sore as the rest of us. And like hardgnr said, good food, supplementation, and rest will decrease levels of soreness as well.
Can’t help on the green tea pills question. I brew the tea and drink it.
[quote]Sentoguy wrote:
Mateus wrote:
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…
The first time through the rotation you might not get that sore, especially if you are using all movements that you’ve done recently. Usually it’s the second time through when the soreness starts to set in. Pile on an additional 5, 10, 20 lbs (depending on the exercise) to your weights and try to beat the number of reps and you should get some soreness.
It also takes a few times through the rotation before some people really start to be able to push themselves like the program is designed to do. If you’ve been on a 5 day split, you’re probably unintentionally still holding back a little (unconsciously conserving energy for further exercises for that body part). After a little while of training this way though, you’ll start to be able to really give each exercise everything you’ve got.
At least, that’s what happened with me when I first started.
Of course, you could also just be one of those people who doesn’t get as sore as the rest of us. And like hardgnr said, good food, supplementation, and rest will decrease levels of soreness as well.
Can’t help on the green tea pills question. I brew the tea and drink it.[/quote]
Your probably right. I have been doing a 5 day split for so long now that it could be an unconscious thing. I will just have to focus on it that much harder. BTW - Widowmakers suck balls. Exertion headache and all…
[quote]Mateus wrote:
Sentoguy wrote:
Mateus wrote:
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…
The first time through the rotation you might not get that sore, especially if you are using all movements that you’ve done recently. Usually it’s the second time through when the soreness starts to set in. Pile on an additional 5, 10, 20 lbs (depending on the exercise) to your weights and try to beat the number of reps and you should get some soreness.
It also takes a few times through the rotation before some people really start to be able to push themselves like the program is designed to do. If you’ve been on a 5 day split, you’re probably unintentionally still holding back a little (unconsciously conserving energy for further exercises for that body part). After a little while of training this way though, you’ll start to be able to really give each exercise everything you’ve got.
At least, that’s what happened with me when I first started.
Of course, you could also just be one of those people who doesn’t get as sore as the rest of us. And like hardgnr said, good food, supplementation, and rest will decrease levels of soreness as well.
Can’t help on the green tea pills question. I brew the tea and drink it.
Your probably right. I have been doing a 5 day split for so long now that it could be an unconscious thing. I will just have to focus on it that much harder. BTW - Widowmakers suck balls. Exertion headache and all…[/quote]
[quote]Mateus wrote:
Widowmakers suck balls. Exertion headache and all…[/quote]
Widowmakers for split squats are killing me. After a normal WM, I usually can’t hear very well and I see white spots for a while (kind of like I just looked directly at the sun). With a split squat, you do a WM, and then another one. Blows. I can’t wait till this blast is over and I can go back to regular squats.
Yeah well I think I am fucked. I got the exertion headache right at the end of the WM on Wed. from the bar sitting on my traps the way that it was. Today after I warmed up I went for my Smith incline press and right when I started to really push my head started to fucking pound. Thought it was going to explode! Been through this before though, years ago. Last time I had to take a few weeks off but this time I think I am going to try some massage therapy on the trap and work that shit out.
Widowmakers for split squats are killing me. After a normal WM, I usually can’t hear very well and I see white spots for a while (kind of like I just looked directly at the sun). With a split squat, you do a WM, and then another one. Blows. I can’t wait till this blast is over and I can go back to regular squats.[/quote]
I suffer with the double widowmakers for splitsquats, have considered doing the WM on a different leg press but the sadist in me will continue…
Just got murdered under a set of 230 pounds widow makers. Absolutely the hardest set (of anything) in my weight lifting career. Took every ounce out of me… Just the way I like it.
Every week I seem to be able to dig a little deeper, I can easily see why Dante always says that guys who are 30-35 can just “out intensity” the younger guys. Any of the vets care to share their experience with this idea?
[quote]Lonnie123 wrote:
Just got murdered under a set of 230 pounds widow makers. Absolutely the hardest set (of anything) in my weight lifting career. Took every ounce out of me… Just the way I like it.
Every week I seem to be able to dig a little deeper, I can easily see why Dante always says that guys who are 30-35 can just “out intensity” the younger guys. Any of the vets care to share their experience with this idea?[/quote]
i’m not a vet, but i think as you progress in weight, you also progress in intensity, hence as you have lifted longer and supposedly got stronger, you also gained greater intensity levels.
I’m not doing DC (but using the 3 exercise rotation and DC split) but really like the idea DCers use for bringing up lagging bodyparts. I am not big enough to contimplate adding in another exercise and decreasing frequency just yet. But I am trying to bring up by back width.
I was wondering what other exercises you would use to indrectly hits the lats. I do have PJR pullovers already for triceps.
WOndering if you guys had anyother exercises or maybe if I change one of the pressing tricep exercises to an extension where i can use the lats more.
[quote]Clown Face wrote:
Just wondering if i can get some opinions.
I’m not doing DC (but using the 3 exercise rotation and DC split) but really like the idea DCers use for bringing up lagging bodyparts. I am not big enough to contimplate adding in another exercise and decreasing frequency just yet. But I am trying to bring up by back width.
I was wondering what other exercises you would use to indrectly hits the lats. I do have PJR pullovers already for triceps.
WOndering if you guys had anyother exercises or maybe if I change one of the pressing tricep exercises to an extension where i can use the lats more.[/quote]
i’ve been low pulley rows with a long bar (i call them wide grip low pulley rows, if this helps) as a width exercise and feel this really hits the lats well.
also, depending on how you do your db rows, they can hit the lats. if you pull lower (like more toward your hips), you may feel that they hit the lats a little more.
I know Dante states that you have to have your 2g per lb on the protein and then carb cut-off in the evening. All meals are P+C or P+F. Having said that, what is everyone doing for breakfast? Is it still ok to do the eggs and oats or will that be considered P+F+C?
Before starting DC my breakfast was always something like 6 whole eggs, 4 whites, low fat feta cheese, 1cup oats, 1tbls pure maple syrup, 1 slice multi-grain whole wheat toast with 100% pure jelly, and glass of OJ and depending on the day 1/2 serving whey. Can I still do this for that first meal or does it have to be the P+C or P+F?!
[quote]Mateus wrote:
Can I still do this for that first meal or does it have to be the P+C or P+F?![/quote]
Are you struggling with body fat gains as you grow? If yes then maybe tighten up the food combining/increase cardio. If it’s not an issue keep your diet to something you like and will follow. If I told you to eat 12 egg whites 2 omega 3 eggs and 2 cups of dry oatmeal if would be a pretty great P+C meal but if you hate it and won’t eat it… it’s not helping you grow you know?
The P+C and P+F meal recommendation is Dante’s way to hit everyone without screwing certain people over. Nobody needs to eat white flour pancakes fried and vegetable oil and a lb of thick cut bacon all covered with maple syrup for breakfast, but a little mixing of mostly good carbs and fats likely won’t wreck your progress. If guys consciously decide to either eat primarily carbs of primarily healthy fats after their protein and hopefully some vegetables they will fairly likely be on a good path. Stating “it’s ok to food combine, no worries bro” will probably get taken way out of context and applied horribly and leave some very unhappy campers in the dust who think it’s the DC diet to eat pizza and pepsi PWO lol.
[quote]Mateus wrote:
I know Dante states that you have to have your 2g per lb on the protein and then carb cut-off in the evening. All meals are P+C or P+F. Having said that, what is everyone doing for breakfast? Is it still ok to do the eggs and oats or will that be considered P+F+C?
Before starting DC my breakfast was always something like 6 whole eggs, 4 whites, low fat feta cheese, 1cup oats, 1tbls pure maple syrup, 1 slice multi-grain whole wheat toast with 100% pure jelly, and glass of OJ and depending on the day 1/2 serving whey. Can I still do this for that first meal or does it have to be the P+C or P+F?![/quote]
Nothing has to be P+C or P+F, those are just recommendations based on the fact that eating carbohydrates causes an insulin spike, which is a very powerful storage hormone. And eating large amounts of fat with large amounts of carbs is a good way to put on some adipose tissue.
One of the things that Shelby told me was that you really just need to count the main macronutrients in foods (assuming that you’re eating relatively clean healthy foods) and not really worry about secondary ones when gaining. In other words, just count the protein grams in protein foods, the fat grams in fat foods, and the carb grams in carb foods.
So, eggs would be a protein food (only count the protein grams) and oats would be a carbohydrate food (only count the carbs). You don’t need to worry about the trace amounts of fat in the eggs.
Also your purposed meal would be considered P+C and I don’t see any reason why you couldn’t continue eating it, especially if it’s worked for you in the past.
A3:
Chest: Dumbbell Bench
Shoulders: Military Press
Triceps: CGBP
Back width: Weighted PullUp
Back thickness: Deadlift
Abs: Windshield Wipers
B3:
Biceps: Dumbbell Alternating Curl
Forearms: Reverse Curl
Calves: Leg Press Calf Raise
Quads: Bulgarian split Squat
Hamstrings: Good Morning
With the discussion here about the shoulder work limiting the close-grip bench presses, I’m considering changing that to presses off pins or 3-board presses. Would that be a good idea?
A3:
Chest: Dumbbell Bench
Shoulders: Military Press
Triceps: CGBP
Back width: Weighted PullUp
Back thickness: Deadlift
Abs: Windshield Wipers
B3:
Biceps: Dumbbell Alternating Curl
Forearms: Reverse Curl
Calves: Leg Press Calf Raise
Quads: Bulgarian split Squat
Hamstrings: Good Morning
With the discussion here about the shoulder work limiting the close-grip bench presses, I’m considering changing that to presses off pins or 3-board presses. Would that be a good idea?
[/quote]
it looks pretty good as far as i can see. no rep ranges so it is hard to say more about it than that.
i currently use 3 board presses for triceps, works well, but because of the need for a spotter, possibly two (one board holder, one up top spotting you), it might not be feasible to expect people to spot you for a 3 rest pause set. i currently do them ss in the 6-10 range or so. so far so good, progression is good and i am beating the log book
Hey guys, I am just starting DC and have a question about the widowmaker. Theres no much info on it around the website, all it says is 20reps but I get the impression its not with your 20RM.
So what kind of weight do you use for your WM, is it more like a 10RM and you just rest as long as you need to to get to 20 reps?
Also I watched some vids of WMs but the seemed to be going quite fast on the negative, maybe they were doin it wrong, but I assumed the WM also had a controlled negative?
p.s. this makes me think of another question, in the main RP sets, how long is an acceptable rest between reps within a miniset, so eg is it ok to take 2 breaths if you think you can squeeze out another rep on the first miniset, or should you just go continuously to failure?
[quote]Anonymas wrote:
Hey guys, I am just starting DC and have a question about the widowmaker. Theres no much info on it around the website, all it says is 20reps but I get the impression its not with your 20RM.
So what kind of weight do you use for your WM, is it more like a 10RM and you just rest as long as you need to to get to 20 reps?
Also I watched some vids of WMs but the seemed to be going quite fast on the negative, maybe they were doin it wrong, but I assumed the WM also had a controlled negative?
p.s. this makes me think of another question, in the main RP sets, how long is an acceptable rest between reps within a miniset, so eg is it ok to take 2 breaths if you think you can squeeze out another rep on the first miniset, or should you just go continuously to failure?[/quote]
you’re right about it being about your 10rm. don’t get too scientific about it, just choose a weight you feel you can do 10 with AFTER you do your heavy set and then progress with it. the wm has a controlled negative, but each person has his or her own definition of controlled, some may feel as though they are controlling the weight even though they are descending faster than you personally would.
for the main rp set, you should just go to failure each tmie instead of taking small breaths and then going again. of course, if you take these breaths when you are locked out or something it is cool, but don’t rack, take a few breaths, unrack, do one or two more and then do the actually rest of the rest pause set.
that’s a good way to mess yourself up in terms of tracking your reps each workout. progress wise this might become detrimental.