Thanks ScotM and dropshot, that is exactly the info I was looking for. I’ll start off toward the top end of the rep range.
[quote]doubleh wrote:
Thanks ScotM and dropshot, that is exactly the info I was looking for. I’ll start off toward the top end of the rep range.[/quote]
I third this (that sounds weird). Be patient (ha! like we have any patience) and blast away at the upper end of the range, and as dante says, “fight like hell to keep the reps up there.” After several go throughs the reps are gonna come down but this is the best way to ensure you can stick with a particular exercise weeks on end.
DCing for half a year now. Gotta say I’m loving all the gains from DC so far. One thing I’ve noticed though. On one of my A days I do incline db press, I’ve been making solid progress from it from the start and haven’t had to switch it out yet.
However, trying to do shoulders afterwards is hard/impossible and I always make bad progress on the shoulder exercise for that day and have to switch it out. How would you deal with this? Should I just not do shoulders on that day since it seems as if incline db hits both my chest and shoulders hard enough? I’m pretty sure I’m doing it right because my upper chest is usually sore after.
Nothing like goin to the gym when yer sick and hittin PRs.
Added 5lb to my inc. smith and got the same # reps, even though the weight felt heavier 2 weeks ago at a lighter weight.
Also added 4 reps to my BB shoulder press. Had to use the same weight as last time cause my reps dropped by 5 when I went up by 5lb, which isn’t progress. Not used to using the same weight but it was necessary in this case.
Had to ditch smith Close Grips unfortunately; my form is just horrible no matter what I try. I think if my smith was angled (like the one at Golds where I do RGBP) it would feel more comfortable.
After doing the first two legs of the set I switched to rope extensions as shown in the justin harris vid. Took his advice and used a narrow grip once I would hit failure in each set to pump out some more reps.
Went up in weight for both back width and thickness exercises as well.
I actually just started a 12 week diet on monday so i’m hoping to see strenght increases until at least the 8th week or so. I’m doing Palumbo’s diet which a lot of people swear by, others, not so much. I don’t know if the no carbs (except incidental ones) is gonna lead to muscle loss especially when you consider the amount of cardio people usually end up doing on this diet but I have to try this out for myself and see if it works. If it doesn’t, well fuck it - trial and error right? At least i’m already doing a low-volume program which is better suited to this type of diet.
I just want to drop a decent amount of fat so that I can turn around and gain again. I have zero intentions of getting ripped; that would take more than 12 weeks anyway.
[quote]dudinator wrote:
DCing for half a year now. Gotta say I’m loving all the gains from DC so far. One thing I’ve noticed though. On one of my A days I do incline db press, I’ve been making solid progress from it from the start and haven’t had to switch it out yet.
However, trying to do shoulders afterwards is hard/impossible and I always make bad progress on the shoulder exercise for that day and have to switch it out. How would you deal with this? Should I just not do shoulders on that day since it seems as if incline db hits both my chest and shoulders hard enough? I’m pretty sure I’m doing it right because my upper chest is usually sore after.[/quote]
What shoulder exercise are you doing after the DB inclines? How much rest are you getting in between chest and shoulders?
Try increasing the amount of rest first, and if that doesn’t do it, perhaps you need to change your routine so that you are using a diff. shoulder exercise on that day - one that is easier to progress on. For instance I have v-squat shoulder presses in my routine. These are real smooth and pretty easy to progress on.
Wondering if one of the DC vets could give me some feedback on my setup. Thanks in advance.
A1
DB INCLINE
BB MILITARY PRESS
SMITH CLOSE GRIP PRESS
NEUTRAL GRIP PULLUPS
BB ROWS
B1
DB CURL
PINWHEEL CURL
SEATED CALF RAISE
LEG PRESS
BB ROMANIAN DEADLIFTS
A2
DB BENCH
DB SHOULDER PRESS
GROUND BARBELL EXTENSIONS
WIDE LAT PULLDOWN
REVERSE BB ROWS
B2
BB PREACHER CURL
DB PREACHER HAMMER CURL
STANDING CALF RAISE
LEG CURL
SMITH FRONT SQUATS
A3
INCLINE BENCH
MACHINE SHOULDER PRESS
SMITH REVERSE BENCH
NEUTRAL GRIP PULLDOWNS
DEADLIFT
B3
CABLE CURLS
DB HAMMER CURL
LEG PRESS CALF
PULL THROUGHS
BACK SQUATS
Been doing this for about 4 1/2 weeks, already up seven pounds. If weights I am working with are needed, let me know; didn’t see any reason to post them.
[quote]krstphr wrote:
Wondering if one of the DC vets could give me some feedback on my setup. Thanks in advance.
A1
DB INCLINE
BB MILITARY PRESS
SMITH CLOSE GRIP PRESS
NEUTRAL GRIP PULLUPS
BB ROWS
B1
DB CURL
PINWHEEL CURL
SEATED CALF RAISE
LEG PRESS
BB ROMANIAN DEADLIFTS
A2
DB BENCH
DB SHOULDER PRESS
GROUND BARBELL EXTENSIONS
WIDE LAT PULLDOWN
REVERSE BB ROWS
B2
BB PREACHER CURL
DB PREACHER HAMMER CURL
STANDING CALF RAISE
LEG CURL
SMITH FRONT SQUATS
A3
INCLINE BENCH
MACHINE SHOULDER PRESS
SMITH REVERSE BENCH
NEUTRAL GRIP PULLDOWNS
DEADLIFT
B3
CABLE CURLS
DB HAMMER CURL
LEG PRESS CALF
PULL THROUGHS
BACK SQUATS
Been doing this for about 4 1/2 weeks, already up seven pounds. If weights I am working with are needed, let me know; didn’t see any reason to post them.
[/quote]
The biggest thing I can see is a low back issue with BB rows followed by RDLs and then reverse BB rows (can you get another back thickness exericse? how about DB rows, t-bars, rackpulls?) You also have back squats and deads back to back. This would probably cause a problem down the road.
You remembered to put a low-back hamstring movement after quads; good job =)
Also keep in mind that DB exercises get a much higher rep range for safety issues. Not sure if you had thought of that but just wanted to make sure.
Good job on the progress so far.
[quote]MeinHerzBrennt wrote:
krstphr wrote:
Wondering if one of the DC vets could give me some feedback on my setup. Thanks in advance.
A1
DB INCLINE
BB MILITARY PRESS
SMITH CLOSE GRIP PRESS
NEUTRAL GRIP PULLUPS
BB ROWS
B1
DB CURL
PINWHEEL CURL
SEATED CALF RAISE
LEG PRESS
BB ROMANIAN DEADLIFTS
A2
DB BENCH
DB SHOULDER PRESS
GROUND BARBELL EXTENSIONS
WIDE LAT PULLDOWN
REVERSE BB ROWS
B2
BB PREACHER CURL
DB PREACHER HAMMER CURL
STANDING CALF RAISE
LEG CURL
SMITH FRONT SQUATS
A3
INCLINE BENCH
MACHINE SHOULDER PRESS
SMITH REVERSE BENCH
NEUTRAL GRIP PULLDOWNS
DEADLIFT
B3
CABLE CURLS
DB HAMMER CURL
LEG PRESS CALF
PULL THROUGHS
BACK SQUATS
Been doing this for about 4 1/2 weeks, already up seven pounds. If weights I am working with are needed, let me know; didn’t see any reason to post them.
The biggest thing I can see is a low back issue with BB rows followed by RDLs and then reverse BB rows (can you get another back thickness exericse? how about DB rows, t-bars, rackpulls?) You also have back squats and deads back to back. This would probably cause a problem down the road.
You remembered to put a low-back hamstring movement after quads; good job =)
Also keep in mind that DB exercises get a much higher rep range for safety issues. Not sure if you had thought of that but just wanted to make sure.
Good job on the progress so far.[/quote]
Yeah, I will change reverse BB rows with rackpulls.
The back squats and deads back to back have not bothered me so far. With that being said, I can see where that setup may start to become taxing after a while. Will look into changing that. Possibly a zercher squat, or a hack…
Yeah, read about the higher rep range for DB’s. I train by myself, so I was wondering how I was going to survive heavy DB bench and then DB shoulder. Good thing I read up. (:
Thank you. Just trying to put down as much food as I can.
Sorry for the newb post, just trying to get it right. Thanks again for the help.
[quote]krstphr wrote:
MeinHerzBrennt wrote:
krstphr wrote:
Wondering if one of the DC vets could give me some feedback on my setup. Thanks in advance.
A1
DB INCLINE
BB MILITARY PRESS
SMITH CLOSE GRIP PRESS
NEUTRAL GRIP PULLUPS
BB ROWS
B1
DB CURL
PINWHEEL CURL
SEATED CALF RAISE
LEG PRESS
BB ROMANIAN DEADLIFTS
A2
DB BENCH
DB SHOULDER PRESS
GROUND BARBELL EXTENSIONS
WIDE LAT PULLDOWN
REVERSE BB ROWS
B2
BB PREACHER CURL
DB PREACHER HAMMER CURL
STANDING CALF RAISE
LEG CURL
SMITH FRONT SQUATS
A3
INCLINE BENCH
MACHINE SHOULDER PRESS
SMITH REVERSE BENCH
NEUTRAL GRIP PULLDOWNS
DEADLIFT
B3
CABLE CURLS
DB HAMMER CURL
LEG PRESS CALF
PULL THROUGHS
BACK SQUATS
Been doing this for about 4 1/2 weeks, already up seven pounds. If weights I am working with are needed, let me know; didn’t see any reason to post them.
The biggest thing I can see is a low back issue with BB rows followed by RDLs and then reverse BB rows (can you get another back thickness exericse? how about DB rows, t-bars, rackpulls?) You also have back squats and deads back to back. This would probably cause a problem down the road.
You remembered to put a low-back hamstring movement after quads; good job =)
Also keep in mind that DB exercises get a much higher rep range for safety issues. Not sure if you had thought of that but just wanted to make sure.
Good job on the progress so far.
Yeah, I will change reverse BB rows with rackpulls.
[/quote]
Honestly I wouldn’t suggest doing both floor deads and rack deads in the same blast, I’ve done it before but if you are pulling any type of substantial weight it’s going to burn you out pretty quick (low back fatigue can be an issue as well).
Instead I’d suggest switching the reverse BB rows out for Kroc rows. Tons of strength potential with those, but relatively little low back stress.
You don’t have to take back squats out, just switch the order around so that you aren’t doing deads and back squats back to back.
So, something like this for your back thickness and quad exercises
A1: Deadlift
B1: Smith Front squat
A2: BB Row
B2: BB Romanian
A3: Kroc row
B3: Back squat
That’ll be least stressful way to arrange your current exercises as far as your lower back is concerned IMO.
No need for apologies, it’s pretty obvious that you did some research yourself and we never mind helping someone out who is serious about this stuff. 
PJR Pullovers - 90lbs x 12, 5, 3
On the last RP set, my nose began to bleed. That’s a first.
First day of DC last night. The first thing I noticed was my concentration on a slow(er) controlled negative for each rep really fatigued me quicker than normal. I used weights that I expected would put me comfortably at the top end of the rep ranges, but I ended up falling more towards the middle. Plus, I’m fairly sore today, and I haven’t been anything more than only a little sore the day after a workout in quite a while.
So, the early returns are positive thus far.
I’m almost done with week 6 of my 1st blast now and I’ll be taking my cruise starting next week. Everything has been progressing great, except for military press and DB bench which both stalled in my last workouts. I made the mistake of starting too low in the rep ranges.
Since I’ve been doing both exercises for a long time now, I think I’ll switch to smith shoulder press and HS decline in my next blast. I’ve never really done those so I should be able to progress on them pretty well. for my cruise, I plan on just doing cardio for week 1 and then on week 2 add some non-failure lifting to make sure I don’t get crazy sore after starting blast 2.
I only added about 5 pounds to my body weight in this blast (at 225 now) but I feel I got a little leaner too so I’m pretty pleased with that. I’ll be more than happy if I can keep that up in my future blasts as well.
[quote]zenomaly wrote:
I’m almost done with week 6 of my 1st blast now and I’ll be taking my cruise starting next week. Everything has been progressing great, except for military press and DB bench which both stalled in my last workouts. I made the mistake of starting too low in the rep ranges.
Since I’ve been doing both exercises for a long time now, I think I’ll switch to smith shoulder press and HS decline in my next blast. I’ve never really done those so I should be able to progress on them pretty well. for my cruise, I plan on just doing cardio for week 1 and then on week 2 add some non-failure lifting to make sure I don’t get crazy sore after starting blast 2.
I only added about 5 pounds to my body weight in this blast (at 225 now) but I feel I got a little leaner too so I’m pretty pleased with that. I’ll be more than happy if I can keep that up in my future blasts as well.[/quote]
How have the strength increases been on militaries and DB bench? You must have really been pushing the weight increases if you’re having to cruise and plateauing on exercises after only 6 weeks (unless maybe you’re on super supps).
If not, then are you certain that you’ve been eating enough? Or maybe you’ve been really stressed out with work, family, etc…?
I ask because generally speaking naturals are able to blast for longer than “assisted” lifters (due to not being able to progress as fast from a strength perspective) and usually the first blast is a fairly long one (I think mine was around 14 weeks).
Are you taking a cruise out of necessity, or simply because 6 weeks have gone by? Not trying to be a dick btw, those are just some of the questions that arose in my mind from your post.
Have you taken any days off zenomaly? Skipping a Friday workout and having Thursday-Sunday to recover can easily add 2-3 weeks to an ongoing blast.
My strenght increases for military and db bench weren’t that great. I started both below the rep range and then just decided to work my way up on reps instead of dropping the weight. I was able to add reps each time and go up 10 lbs once while staying in the range. I’ve always had trouble progressing with those 2 exercises anyway. I’m not on super supps. Work has been pretty stressful lately so that alone has made me feel more run down than usual. My appetite has never been too big so I know I haven’t eaten as much as most DC folks.
I was originally thinking about blasting for 8 weeks (never thought some could go 14 on their 1st blast!) but I’m kind of feeling like a cruise would be a good idea now… maybe I’m just being a pussy though. I haven’t taken a Friday off yet. Maybe I should do that tomorrow instead of starting my cruise… hmm…
Sentoguy:
Yeah, I understand what you mean with the racks and floors in the same blast. Kroc rows are probably a better choice.
Yeah that arrangement looks good. I like that better because I really didn’t want to get rid of the back squats; I have been progressing on these like crazy. Thanks for the help. Starting to see how certain exercises fit in together.
Nothing but good things to say about DC thus far. Hopefully I still feel the same way six months from now (how long I am giving the program).
[quote]Sentoguy wrote:
I ask because generally speaking naturals are able to blast for longer than “assisted” lifters (due to not being able to progress as fast from a strength perspective) and usually the first blast is a fairly long one (I think mine was around 14 weeks).
[/quote]
That’s good news to hear that a blast is able to run that long. I was thinking 8 weeks is a good area to work in, but as long as you feel good and are making progress (probably more in reps than weight at that point) it makes sense to just keep it forward.
[quote]Sentoguy wrote:
krstphr wrote:
MeinHerzBrennt wrote:
krstphr wrote:
A1: Deadlift
B1: Smith Front squat
A2: BB Row
B2: BB Romanian
A3: Kroc row
B3: Back squat
[/quote]
Isn’t this still tough on the back going from Back Squat to Deads directly? I had this problem as I really wanted to keep Squat, Deads, and Romanians in my program. Unfortunately, you can’t design it such that they don’t but up against eachother. I ended up removing Romanians.
[quote]RMorrison wrote:
Sentoguy wrote:
krstphr wrote:
MeinHerzBrennt wrote:
krstphr wrote:
A1: Deadlift
B1: Smith Front squat
A2: BB Row
B2: BB Romanian
A3: Kroc row
B3: Back squat
Isn’t this still tough on the back going from Back Squat to Deads directly? I had this problem as I really wanted to keep Squat, Deads, and Romanians in my program. Unfortunately, you can’t design it such that they don’t but up against eachother. I ended up removing Romanians.
[/quote]
Might be fine since if the person was doing a MWF setup, you’d have the weekened in between squats and deads to recover. Depends on the person and their recovery abilities though (as well as the kind of weight they are movin).
[quote]MeinHerzBrennt wrote:
RMorrison wrote:
Sentoguy wrote:
krstphr wrote:
MeinHerzBrennt wrote:
krstphr wrote:
A1: Deadlift
B1: Smith Front squat
A2: BB Row
B2: BB Romanian
A3: Kroc row
B3: Back squat
Isn’t this still tough on the back going from Back Squat to Deads directly? I had this problem as I really wanted to keep Squat, Deads, and Romanians in my program. Unfortunately, you can’t design it such that they don’t but up against eachother. I ended up removing Romanians.
Might be fine since if the person was doing a MWF setup, you’d have the weekened in between squats and deads to recover. Depends on the person and their recovery abilities though (as well as the kind of weight they are movin).[/quote]
Right. If you have the weekend to recover you should be okay. Usually I try to put the two as far apart as possible, but with the exercises that he has for back thickness and quads, combined with the RDL’s that’s the way that I would organize them.
It’s still more time between the two than his original set-up anyhow.