Get MMA shorts, stretchy panels are difficult to rip.
[quote]MeinHerzBrennt wrote:
zenomaly wrote:
Well, today it happenedā¦ 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 tooā¦ didnāt 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.
Iāve been ripping my boxers pretty much every leg day except when I do leg press. Lame.[/quote]
Iāve started wearing boxer briefs (or even briefs) during leg day for this very reason. Iāve also torn my workout pants, which just lead me to buying bigger workout pants.
You could try wearing compression shorts like someone mentioned above, but I just donāt really like the feel of them personally.
[quote]MeinHerzBrennt wrote:
I canāt progress on Biceps movements for the life of me.
B3
Alt DB curls: [/quote] Maybe your technique just isnāt what it should be? Or arenāt you getting psyched enough? Curling your hands towards your shoulders a lot and making it a forearm exercise?
A video might tell. [quote]
LT 52.5 x 21RP
TT 55 x 16RP
DB Hammers:
LT: 47.5 x 12
TT: 50 x 12
Leg Press Calves DC style:
380 x 10
Sumo leg press:
LT: 580? x 12. Not sure if these are really hittin my hams. I go high and wide, toes off the pad pressing through my heels.
VSquat:
LT: 380 x 12/230 x 20
TT: 405 x 9/240 x 20[/quote]
[quote]futurepharm wrote:
Cephalic_Carnage wrote:
You know, once you can manage a single chin at least, give fattyfatās 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)
Thanks, Iāll check that out.
Iāve tried Rack Chins, and they donāt feel ārightā for some reasonā¦ Maybe my feet should be lower/higher? Where should your feet be in relation to the bar height?
[/quote]
I didnāt feel them either till I started using a decline bench at the highest angle setting.
Check this out: Jason Wojo Rack Chins - YouTube
[quote]futurepharm wrote:
Iāve tried Rack Chins, and they donāt feel ārightā for some reasonā¦ Maybe my feet should be lower/higher? Where should your feet be in relation to the bar height?
[/quote]
āput the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quiteā and yeah, follow the Jason Wojo youtube video.
In fact, hereās something valuable for everyone pertaining to Jason Wojoā¦ http://jasonwojo.blogspot.com/ . If you scroll down to the bottom and click on Older Posts you can go one page back to see the beginning of the Wojoās Widsom youtube series.
Hey all.
a little bout me. been training in gym for years mainly weights for rugby but retired from that bout 2yrs ago. wanted to get strong on the big three so did shieko for mainly the last year and a half. made huge gains. well i think.
bench 120kg to 145kg
dead 180kg to 255kg
squat 170kg to 220kg
from all my flat benching did the usual and hurt my pec/shoulder and have rehabed it and still doing the various exerices. slowly getting better.
well during this time, starting a couple of months ago i stumbled across DC. iād seen it years ago but because of my rugby it was never for me. anyway started reading, reading and more reading. great stuff. took me bout a month just to read the hundreds of pages on the 1st thread here whilst reading across at IM as well. loads and loads of info. scott, CC, sento and the rest of you guys here thanks. wouldnāt have said iām a bodybuilder but getting bigger whilst getting stronger!!! now that sounds good.
well the gym iām using just now is pretty simple. lots of benches, racks, platforms, dips, chins and a few machines. good to start with but as soon as i max out and need another exercise iāll soon need a new gym, so iām looking. i have now done a month, yes only a month but its so good. in and out the gym, hard work and the results. every exercise has gone up on weight and reps also got the āare you on somethingā comments as well. my arms grow pretty quick when i work them. getting around 350-400g of protein a day, ok most of this through shakes.
its all good.
the point of the post is just to say thanks to everyone (dante) and if you are reading and thinking bout starting DC do all the reading and keep reading. follow the basic routine and do the cardio, eat eat and eatā¦just follow it as it is and youāll see the results.
cheers and thanks
king
New PR and it was a doozy:
Flat Bench DB Press: 90lb x 16 + 5 + 3
:o
[quote]esk221 wrote:
New PR and it was a doozy:
Flat Bench DB Press: 90lb x 16 + 5 + 3
:o[/quote]
Nice job. Iām actually doin them today.
My gymās DBs go up to 200, but I realized recently that after 100, they go up by 10lb each.
I have one pair of micro plates but not twoā¦thinkin about jumpin from 100 to 110 and just seein what I get. Should be interesting.
Yeah, Iām concerned because all I have it 100s. Once I hit those, Iāll just try to beat my previous reps.
Soā¦the flat DB presses worked out just as I thought lol
I asked someone to spot me with the 110s. I got 8 reps on the first set, and realized they were too heavy for RPing a 15-30 rep range.
Went back to the 100s, and got 19RP, 4 fewer than my PR. Thatās to be expected after already going to failure with the 110s.
So, 110 x 8. Not that bad IMO. I started with the 65s for like 31RP.
SHIPS: LT 225 x 18RP TT 230 x 16RP
I feel like iām hitting the traps a bit too much, oddly enough. I canāt go real wide with my grip because its much harder to feel like iām stabalizing my left shoulder (my bad one; 5 dislocations and counting lol). I put my pinkies on the grooves and come down to my chin. The incline on the bench isnāt 90, but itās in between what I use for inc. smith and 90 degrees.
Tri pushdowns;
LT 190 x 24RP
TT: 195 (stack + 5) x 22RP
Lat pulldown to front:
LT: 195 x 27RP
TT: 200 x 26RP
CC, ever since you commented on a vid of vic martinez doing pulldowns iāve been able to feel these much better. I shortened the ROM a bit, stopping at about chin level. I can really feel my lats working on these.
Back thickness: too shitty to even mention. I was so damn spent at this point.
I may buy another pair of 1.25lb microplates so I can put them on both DBs for flat pressing. 102.5 is a hell of a lot more doable at this point than 110 haha. Iām kinda happy with the 110 x 8 though.
[quote]MeinHerzBrennt wrote:
Soā¦the flat DB presses worked out just as I thought lol
I asked someone to spot me with the 110s. I got 8 reps on the first set, and realized they were too heavy for RPing a 15-30 rep range.
Went back to the 100s, and got 19RP, 4 fewer than my PR. Thatās to be expected after already going to failure with the 110s.
So, 110 x 8. Not that bad IMO. I started with the 65s for like 31RP.
SHIPS: LT 225 x 18RP TT 230 x 16RP
I feel like iām hitting the traps a bit too much, oddly enough.[/quote] Youāre probably pushing the shoulder joints up with your traps. Try not to do that. You got to lock your shoulders down/stay tight. [quote] I canāt go real wide with my grip because its much harder to feel like iām stabalizing my left shoulder (my bad one; 5 dislocations and counting lol). I put my pinkies on the grooves and come down to my chin. The incline on the bench isnāt 90, but itās in between what I use for inc. smith and 90 degrees. [/quote] Most just put it one notch below 90. [quote]
Tri pushdowns;
LT 190 x 24RP
TT: 195 (stack + 5) x 22RP
Lat pulldown to front:
LT: 195 x 27RP
TT: 200 x 26RP
CC, ever since you commented on a vid of vic martinez doing pulldowns iāve been able to feel these much better. I shortened the ROM a bit, stopping at about chin level. I can really feel my lats working on these. [/quote] Cool to hear that. Guess not everyone in that thread was an idiot spouting off about how you must do full Rom !!!111111 
[quote]
Back thickness: too shitty to even mention. I was so damn spent at this point. [/quote] Hmmm. Some more rest between exercises and maybe some peri-workout nutritionā¦ Or try MassiveG (or was it superD?)'s shake pre and post workout. That really helped my energy levels and makes me look full even in the morningsā¦ [quote]
I may buy another pair of 1.25lb microplates so I can put them on both DBs for flat pressing. 102.5 is a hell of a lot more doable at this point than 110 haha. Iām kinda happy with the 110 x 8 though.[/quote]
Good idea.
CC: iāll keep that in mind regarding the SHIPS. I think I may not be able to comfortably increase the incline on the bench because then my arm will be more directly over my head, which freaks me out a bit after the last dislocation. Iāve been putting a little 12lb DB after the notch I use for inc. smith pressing, maybe I can put two of them in there instead of one. Iāll first see about your suggestion though.
As for peri workout nutrition, iāve been making/sipping on my shake around the middle of my WOs for some time now. Itās approx 70g of carbs (half dex half malto) and 60g whey in water. Iāll look into the other peri workout concoctions you mentioned though.
THanks again for the input; your advice is invaluable on this forum.
Jesus, all done with week 5 of my first blast and I am absolutely run into the ground. Iām skipping my friday workout, maybe hitting it on monday and then one more on Wed (I travel to london for 10 days starting thursday, so Iām starting my cruise then, hopefully will be able to hit a small gym in the hotel for light weight stuff, dont want to take an entire 2 weeks off)
I never imagine I could be this fatigued, I guess I really wasnt taking it to the limit until DC training. All my numbers are up considerably, weight is up about 4-5 solid pounds. Heres to many more successful blasts in the future.
Thanks to every one this DC thread, I know I dont post here much but you guys really helped me get this whole thing together and I really feel like its the best, most productive training Iāve ever done. Not to mention its fun as hell.
[quote]Lonnie123 wrote:
Jesus, all done with week 5 of my first blast and I am absolutely run into the ground. Iām skipping my friday workout, maybe hitting it on monday and then one more on Wed (I travel to london for 10 days starting thursday, so Iām starting my cruise then, hopefully will be able to hit a small gym in the hotel for light weight stuff, dont want to take an entire 2 weeks off)
I never imagine I could be this fatigued, I guess I really wasnt taking it to the limit until DC training. All my numbers are up considerably, weight is up about 4-5 solid pounds. Heres to many more successful blasts in the future.
Thanks to every one this DC thread, I know I dont post here much but you guys really helped me get this whole thing together and I really feel like its the best, most productive training Iāve ever done. Not to mention its fun as hell.[/quote]
Lonnie, if this is your first blast and youāre only up 4-5 lbs at week 5, dunnoā¦ Not bad, but I have this theory that you could probably eat a little more
That should help with your fatigue issues, too. (unless youāre assisted, then blasting for very long apparently doesnāt happen anyway)
Good luck and have fun in London!
5 pounds in 5 weeks is pretty decent I think. Keep in mind Iām also up 50 pounds from when I started lifting, and tend to accumulate fat rather quickly. Having said that, I will up my protein intake the next time around (currently at about 350-400 a day) to see if that does anything in terms of recovery. At this rate Iāll be 15-20 pounds heavier after 3 blasts, not too shabby.
Iāll report back in when Iām up 20-25 pounds, I took before pics so I have some comparisons to show you guys later.
[quote]Lonnie123 wrote:
5 pounds in 5 weeks is pretty decent I think. Keep in mind Iām also up 50 pounds from when I started lifting, and tend to accumulate fat rather quickly. Having said that, I will up my protein intake the next time around (currently at about 350-400 a day [/quote] Well, just try keeping it around 400-420 or so total each day except when cruising and see if that helps)[quote] to see if that does anything in terms of recovery. At this rate Iāll be 15-20 pounds heavier after 3 blasts, not too shabby.
Iāll report back in when Iām up 20-25 pounds, I took before pics so I have some comparisons to show you guys later.
[/quote]
Great, good luck!
Btw, how much have your exercises improved in these 5 weeks?
Aside from my B3 day, I will have hit every exercise 3 times, my baseline first week and then once more each for the two 2-week rotations. So Iāve had 2 opportunities to improve each lift, and I did that in spades on every single exercise. I read ScottM a while back say that instead of improving the rep range you should try and make drastic jumps in weight used(provided you actually got into to 11-15RP, or 20-30RP), so Iāve done just that. If I hit 11RP one week, I didnt try for 15RP the next week, I simply added weight, and often times I beat the amount of reps I did beforeā¦ Really amazed myself sometimes with some of my performances.
For instance, 2 weeks ago on Hack squats I got very ambitious and went for a weight that I got 4 reps for on the back breaker set, and only hit 12 reps on the 20 rep WM. Literally could not concentrically lift the weight up ended up on the bottom of the machine. I tried the same weight this week and pounded out 8 reps on the back breaker set, and managed to hit the full 20 reps on the WM. Quite a jump in performance for only 2 weeks. Other jumps have been equally, if not more, impressive. More weight and more reps on my dead lifts and rack pullsā¦ Iām really digging this stuff.
I dont know how much I can attribute pure muscle gains since many of the exercises were new-ish (hammer strength machines, smith machine), and certainly different considering I was new to RPing so there might be a neural aspect to it, but all of the lifts have gone up substantially. Iām talking 30-60 pounds of the big lifts (Incline Smith, Hack squats, deads) and 20-40 pounds on the smaller lifts like the arms and shoulders.
If I didnt have to go to London I would probably go until about 8 weeks until I cruised, that would give me a baseline rotation and then 3 attempts to improve the lift. Iām usually good to go by the time the weekend is over, but damn are those 2 days so needed.
BTW Cephalic or Scott, For as much as I have read I havenāt seen any hard and fast rules for the cruise aside from dropping a meal (if THATS even hard and fast), what do you think of just trying to keep the same M-W-F rotation and just doing one moderately hard straight set for each body part on that day, and the AM walks on off days? Iāve seen some people that take a week off and then ease back up, some take 2 weeks off, some just ease up on the gasā¦ Its all over the map. Iāve done the ādont do anything for a weekā before and I usually come back and get insanely sore and lose like 2 weeks worth of strength. Iād like to not do that on DC and be spinning my wheels for half my blast.
Or am I over analyzing things 
?
[quote]Lonnie123 wrote:
BTW Cephalic or Scott, For as much as I have read I havenāt seen any hard and fast rules for the cruise aside from dropping a meal (if THATS even hard and fast), what do you think of just trying to keep the same M-W-F rotation and just doing one moderately hard straight set for each body part on that day, and the AM walks on off days? Iāve seen some people that take a week off and then ease back up, some take 2 weeks off, some just ease up on the gasā¦ Its all over the map. Iāve done the ādont do anything for a weekā before and I usually come back and get insanely sore and lose like 2 weeks worth of strength. Iād like to not do that on DC and be spinning my wheels for half my blast. [/quote] Wellā¦ Sometimes you got to start a bit light or you just lose reps with your previous best weight, but never mind that.
Everyone does it differently and according to their own preferencesā¦
Try reducing workouts to 2 per week during your cruise, that should help a lotā¦
test a few new exercises if you have any in
mind, do 1-2 non-failure straight sets per exerciseā¦ Could use a tad less weightā¦ Or not, depends on how your joints feel.
You can reduce meal frequency I guess, but yeahā¦ I dunno, I sometimes find it hard to get back into the habit of eating 6+ meals if I do that.
I just go down with the protein intake some, like down to 1.5 g per lb of bodyweight instead of 2 g per lb, and maybe reduce carbs some.
I just wanted to thank all of the DC guys here that have been so helpful with their advice. Itās been about 3 rotations into my first blast, and besides the occasional 10RP on a movement, the strength gains are great. Iāve hit PRās in deads and dips, which is pretty nice.
Looking back, I donāt know how I even managed to do multiple sets per bodypart. See what happens when you turn the intensity knob to 11?
Oh, and Cephalic Carnage, good band.