ööö, there was something I wanted to ask… so, this programme. I’ve read a lot about it, the stickies, hundreds of pages on the forum, translation of some dc related stuff in my native tongue… thus i still doubt, you’d advise a guy like me to take up a dc routine.
I already did some workouts and found it well, really taxing. I especially loved the stretches, screamed from the pain, though felt two times bigger after them… moreover loved to lift heavy ass weight (ehh, relatively, for my level) … I’m still consider myself as a beginner, with almost 2 years experience with the iron, mostly on split routines.
I’m pleased with my gains so far (started from 110 kgs in the weightroom, dieted down to 81, now im about 97, w bout 11% bf) and just thought some new kind of training would shock tha muscles forcing them to groo more. Would any of the more advanced lifters advise it to train DC, or shll i just switch back to the conventional spliits (push-leg-pull) what I1ve used 'fore?
[quote]talmid91 wrote:
I know this may be a noob question, but I thought DC was going heavy as hell, like 3 rest stops of like 1-3 reps. Am I just confused?[/quote]
Heavy as hell is relative. (and the IM stickies answer it all)
Where’d you get the idea of 1-3 reps per RP leg from, anyway?
With 3 RP legs and the DC parameters for RP and rest-time that would end up being like 3+1(if you’re lucky)+0 or 3+2+1…
Not going to do much other than maybe get you injured if you keep doing that.
If you want a low-rep RP model, try menzer’s original setup… That being said, his physique became worse and worse once he went away from regular bbing and onto his crazy once a month or whatever -training.
Better version would be Fattyfat’s cluster variant, check his t-cell thread…
You didn’t miss much… Forum went down the drain over the last few days (once again).
Yes, yes it did. This place is Days of our Lives as of late.
DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.
Also, yesterday, I got 365X12 for DL which I was also stoked about. None of my week to week gains are outerworldly (I am getting like 10 more lbs or 2-3 more reps), but I am definetely getting stronger. Being that I was having trouble pushing through strength plateaus on almost everything before this, I am pretty satisfied so far.
a) how old are you? If you’re 40+… Are you on HRT?[/quote] Im only 28 hehe, just balding
[quote]
b) try being more explosive on your positives on those exercises you keep losing(and make sure to initiate the movement with the target muscle) and try to really get your body tight like when pl benching (just not necessarily to such extremes)
c) maybe +50 cals a day or so? A bit more protein? Could help.[/quote] This may be the ticket. I am trying like hell to eat enough protein without taking down a bunch of shakes (I usually get around 40-80gms per day through shakes), but I am thinking I should break down and rely on shakes more if it will help.
[quote]kylec72 wrote:
RMorrison wrote:
DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.
Shit, man, that’s an impressive widowmaker. No offense but in your Feb 09 profile pics you don’t look like you could get anywhere close to 335x20 for squats… were they free-style back squats? What sort of progress have you made since Feb? Anyways, if that number is legit, really good job.[/quote]
Honestly, I don’t know what you mean by free-style. I do my widowmaker with no belt or wraps (I use a belt on my set of 4-8). I go to just below parallel for my squats. This video was taken during my first powerlifting meet in April. If you fast forward through my wife’s three attempts, you can see my form (with belt in vid). My max during the comp was 410 but I think I went a little low on my 425 attempt or else I think I could have gotten it then. I was at 186 for this vid.
I have been steadily improving since. For my set of 4-8 last week I got 380 for 9.
In my avater, I am 178. I am hovering close to 200 now. Definetly some insulation gain, but a good amount of muscle as well.
Quick question- last time with DB Bench Press, I got 115s for 13-6-5 for 24RP, this time I got the same weight for 14-4-2 for 20RP. Do I toss the exercise because I didn’t beat the book, or do I keep it because at least I made progress on the first leg of the set?
I did change the order of exercises a bit, I’m not doing DC so don’t yell at me, I just incorporate some of the principles into what I’m doing. And this is obviously the best place to ask a rest pause question…
[quote]futurepharm wrote:
Quick question- last time with DB Bench Press, I got 115s for 13-6-5 for 24RP, this time I got the same weight for 14-4-2 for 20RP. Do I toss the exercise because I didn’t beat the book, or do I keep it because at least I made progress on the first leg of the set?
I did change the order of exercises a bit, I’m not doing DC so don’t yell at me, I just incorporate some of the principles into what I’m doing. And this is obviously the best place to ask a rest pause question…[/quote]
Personally, unless maybe it’s towards the end of my blast, or I hit the bottom of my rep range, I’m adding weight next time around (since my ultimate goal is to eventually reach my strength potential for that exercise for something like 6-8 reps and adding weight to the bar whenever possible is going to get me there fastest).
There could be a number of reasons why you got less reps the second time around:
the change in exercise order that you mentioned
poor diet/rest leading up to your workout
high amounts of life stress which was taxing your immune/recovery systems
not enough recovery time since you last workout/performance of the same workout
etc…
I’d say do the workout in the same order that you did it the previous time (when you got 24RP), make sure you eat/rest enough to allow for supercompensation and give that weight one more try.
If you succeed in beating your 24RP performance, then add weight and continue with that exercise. If you fail, then switch it out for another comparable exercise.
It’s not 2,3,or 4, so it must be 1… I normally start out with the chest exercise, then alternate with pull exercises, but today I switched because I’m trying to build up my back strength. At least I got the 14 reps on the first leg, which was a PR.
You didn’t miss much… Forum went down the drain over the last few days (once again).
Yes, yes it did. This place is Days of our Lives as of late.
DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.
Also, yesterday, I got 365X12 for DL which I was also stoked about. None of my week to week gains are outerworldly (I am getting like 10 more lbs or 2-3 more reps), but I am definetely getting stronger. Being that I was having trouble pushing through strength plateaus on almost everything before this, I am pretty satisfied so far.
a) how old are you? If you’re 40+… Are you on HRT? Im only 28 hehe, just balding
b) try being more explosive on your positives on those exercises you keep losing(and make sure to initiate the movement with the target muscle) and try to really get your body tight like when pl benching (just not necessarily to such extremes)
c) maybe +50 cals a day or so? A bit more protein? Could help. This may be the ticket. I am trying like hell to eat enough protein without taking down a bunch of shakes (I usually get around 40-80gms per day through shakes), but I am thinking I should break down and rely on shakes more if it will help.
[/quote] I get in around 250-300grams from shakes per day. Usually 3 100g shakes… During training days it’s more like 250 or so + PWO shake.
I’m not one of those guys who can wolf down 20 steaks a day, so yeah. The other ~250 are from solid food.[quote]
Maybe the above can help you out a bit, but hey, making weekly progress of +2-3 reps or +5-10 lbs will add up nicely, too!
Indeed, in general I am happy with the results.
[/quote]
[quote]futurepharm wrote:
It’s not 2,3,or 4, so it must be 1… I normally start out with the chest exercise, then alternate with pull exercises, but today I switched because I’m trying to build up my back strength. At least I got the 14 reps on the first leg, which was a PR.[/quote]
Maybe you went through your breathing pauses too fast…
Anyway. While we train back last, the back is usually one of the DC’ers strongest points… And while you’re not doing DC, why change that particular part?
[quote]Cephalic_Carnage wrote:
While we train back last, the back is usually one of the DC’ers strongest points… And while you’re not doing DC, why change that particular part?
[/quote]
Because I’ve decided that this is the year that I’m going to finally be able to do chins, and I noticed that the last few inches of the pull are my weakest part of the lift, so I am going to try to make that stronger. If I can do that, plus lose the 30-40 lbs I plan to lose by the end of the year, I’m hoping that by December 31 I’ll be able to do one set of 10 good chins.
I wasn’t able to do them even back in my younger days when I was much smaller, so I’ve never even done them. And I think that sucks, and I’m going to fix that this year.
[quote]futurepharm wrote:
Cephalic_Carnage wrote:
While we train back last, the back is usually one of the DC’ers strongest points… And while you’re not doing DC, why change that particular part?
Because I’ve decided that this is the year that I’m going to finally be able to do chins, and I noticed that the last few inches of the pull are my weakest part of the lift, so I am going to try to make that stronger. If I can do that, plus lose the 30-40 lbs I plan to lose by the end of the year, I’m hoping that by December 31 I’ll be able to do one set of 10 good chins.
I wasn’t able to do them even back in my younger days when I was much smaller, so I’ve never even done them. And I think that sucks, and I’m going to fix that this year.
[/quote]
You know, once you can manage a single chin at least, give fattyfat’s cluster training a try. Seems to be a great way to progress in chin numbers very damn fast. Like, go from 3-4 to 8+ in a week fast or something like that.
(check his t-cell thread)
[quote]RMorrison wrote:
kylec72 wrote:
RMorrison wrote:
DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.
Shit, man, that’s an impressive widowmaker. No offense but in your Feb 09 profile pics you don’t look like you could get anywhere close to 335x20 for squats… were they free-style back squats? What sort of progress have you made since Feb? Anyways, if that number is legit, really good job.
Honestly, I don’t know what you mean by free-style. I do my widowmaker with no belt or wraps (I use a belt on my set of 4-8). I go to just below parallel for my squats. This video was taken during my first powerlifting meet in April. If you fast forward through my wife’s three attempts, you can see my form (with belt in vid). My max during the comp was 410 but I think I went a little low on my 425 attempt or else I think I could have gotten it then. I was at 186 for this vid.
I have been steadily improving since. For my set of 4-8 last week I got 380 for 9.
In my avater, I am 178. I am hovering close to 200 now. Definetly some insulation gain, but a good amount of muscle as well.
Thanks for your comments.
[/quote]
Nice. Solid work there.
Oh and by free-style I wasn’t sure if you were doing regular back squats or if by chance you were doing something such as a squat leg press for your widowmaker.
[quote]Cephalic_Carnage wrote:
You know, once you can manage a single chin at least, give fattyfat’s cluster training a try. Seems to be a great way to progress in chin numbers very damn fast. Like, go from 3-4 to 8+ in a week fast or something like that.
(check his t-cell thread)
[/quote]
Thanks, I’ll check that out.
I’ve tried Rack Chins, and they don’t feel ‘right’ for some reason… Maybe my feet should be lower/higher? Where should your feet be in relation to the bar height?
Well, today it happened… I totally tore my shorts apart during my heavy squat set. Obviously I finished it and tore them up even more with the WM. Got easy new PRs with both too… didn’t really care much if people saw my (growing) ass.
Thanks Sentoguy for the tip btw. Ill try with the leg press and see how that feels.
[quote]zenomaly wrote:
Well, today it happened… I totally tore my shorts apart during my heavy squat set. Obviously I finished it and tore them up even more with the WM. Got easy new PRs with both too… didn’t really care much if people saw my (growing) ass.
Thanks Sentoguy for the tip btw. Ill try with the leg press and see how that feels.[/quote]
I’ve been ripping my boxers pretty much every leg day except when I do leg press. Lame.
[quote]MeinHerzBrennt wrote:
zenomaly wrote:
Well, today it happened… I totally tore my shorts apart during my heavy squat set. Obviously I finished it and tore them up even more with the WM. Got easy new PRs with both too… didn’t really care much if people saw my (growing) ass.
Thanks Sentoguy for the tip btw. Ill try with the leg press and see how that feels.
I’ve been ripping my boxers pretty much every leg day except when I do leg press. Lame.[/quote]
yeah I got the same problem, since I started DC a few months ago, my jeans don’t fit anymore and I tore one of my shorts
