DC Training Thread (Part 3)

Training Bodybuilding
241

[quote]dez6485 wrote:
Scott- yea i had my feet up on the seat of the fixed seat, so they were pretty low. next time i’ll use the back of an incline bench set to put my feet in right position. even though my feet were in the wrong position, DAMN i am sore today!

and, for all to see, here is my plan:

A1
Incline Smith Press (11-15 RP) [/quote] That’s fine, though should you ever run into trouble bringing up your chest, go for 12-20RP or so (easier to avoid delts/tris taking over completely). Also, all presses in DC are done with retracted shoulder blades, chest high etc… Just mentioning that because many still press with rounded shoulders and elbows flared out all the way and end up getting injured… [quote]
Seated BTN Smith Press (11-20 RP) [/quote] To ear level only and I’d make it 15-30RP since it’s BTN… Or switch to a different exercise… BTN is practically all front-delt and risky. [quote]
Tricep Extension machine (11-20 RP) [/quote] 15-30RP for extensions, usually. Also, wear neoprene sleeves just in case… Tommy Konos work well. [quote]
Front Rack Chins (11-20 RP) [/quote] I’d go 15-30RP on backwidth movements except maybe on HS high rows or Hs pulldowns… Look at almost every top natty doing Max-OT: Their width sucks. Most end up using too much arm flexor and rear delt in their width exercises when going heavier, though 12-20RP can still work okay for rack chins. Ultimately depends on the individual… [quote]
Seated pulley rows (11-20 RP) [/quote] You can RP these, yeah. Just don’t RP free-standing T-bars and the like.
Note: Make sure scapular retraction (reverse on negative to some degree, you want some ROM for your scapular retractors) is your main focus here. You train your lats with the backwidth movements, this is thickness and shoulder health / balancing out the pressing. [quote]

B1
Barbell Curls (11-20 RP) [/quote] Only if your wrists/forearms/shoulders can take those pain-free. Otherwise problems long-term… Go with EZ bar (not curl bar, though you can do those too, but I prefer the actual EZ bar) curls or some such instead if there are any issues. Also, if you’re an older guy and/or very strong, 15-30RP can work very well for the arms with less of an injury risk…[quote]
Pinwheel Curls (10-20 SS)
Seated Calf Machine (10-12 SS)
Lying Leg Curls (15-30 RP)
Leg Press (6-10 SS, 20 WM)

A2
Hammer Strength seated press (11-15 RP)
Standing Military Press (11-20 RP)
Weighted Dips (11-20 RP) [/quote] I’d go with the HS dip machine if you have one and you really like dips for your tris… In any event, this may or may not be too much on your shoulders. You have to see for yourself. I personally prefer In-Human or SWRGB presses which allow you to press towards your feet as well as up and thus, with the proper setup, really spare the shoulders while engaging the tris much more (long-head too, big difference compared to regular presses).
It’s easier to perform maximally on those after having done 2 other presses before and thus fatigued shoulders… Easier to stay injury free then, too. [quote]
Hammer Strength Hi Row (11-20 RP) [/quote] Good choice. 15-30RP if you don’t get the results you want. [quote]
Rack Deads (9-12 SS, 6-9 SS) [/quote] Most like doing the sets the other way around, but that’s entirely up to you of course. I’d go 5-8 on the heavy set, no big deal though.[quote]

B2
Preacher Curls (11-20 RP) [/quote] Careful not to jerk out of the stretched position at the bottom or overextend your elbows there/ bounce. You can either go until arms are almost straight and then lean over a bit to get a bit of a bend going and then curl up, or simply do them with limited ROM in general. [quote]
Hammer Curls (10-20 SS)
Leg Press Calf raises (10-20 SS)
Seated leg curl (15-30 RP)
High Bar Squats (6-10 SS, 20 WM) [/quote] Make this power squat machine squats. [quote]

A3
Decline Barbell Press (11-15 RP)
Seated Dumbbell Press (11-20 RP)
Skull Crushers (11-20 RP) [/quote] I would avoid traditional skullcrushers (i.e. bringing bar down on nose or forehead) as almost everyone eventually develops tendonitis from those… Instead do dead-stop extensions or pullover+extensions with retracted scapulae (PJR’s). In both cases, the upper arms stop at an angle, not perpendicular to the floor, and the bar or DB comes down behind your head and you’re lying on a bench (or ground alternatively when doing DSE’s). Again, wear neoprene sleeves. [quote]
Front pulldowns (11-20 RP) [/quote] 15-30RP imo. [quote]
Dumbbell rows (9-12 SS, 6-9 SS) [/quote]
Either that, or do them Kroc style for one set of 10-25.
Make sure not to forget the scapular retraction motion as being the main part of each rep and initiate the rep that way, not via arm flexors.

Note: You could do sumo deadlifts on one of your leg days where you do machine squats or leg press for quads, just not necessarily (though with sumo it can be done better than with Stiff/romanians) adjacent to rack pull day. Just in case you want more posterior chain work.

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Oops, yeah, forgot to mention that all DB presses are 15-30RP.

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[quote]TheChosenOne17 wrote:
I’ve decided that after wasting a lot of time in the gym it’s necessary to start making progress again. I’ve done DC in the past, for two blasts or so before giving it up for a power-lifting meet, but it’s time to come back to what gave me the most strength and size. When I first started I was 180 or so, and bulked to a somewhat chubby 210. Squats went from 365 for 3 to 500 for 1. I’m hoping to repeat this progress again, as my squat is now about 405 for 1 which is rather pathetic for a 21 year old.

After evaluating my physique I believe that my chest and biceps need the most improvement. I know it sounds cliche, but I’ve never been one to concentrate on beach muscles. [/quote] Your tris, delts and backwidth all look like they could come up too just from your avatar tbh, maybe post some posing pics here? [quote] The routine is made to emphasize both the chest as well as biceps, but I’m always open to advice and suggestions. Also, 45 minutes of fasted cardio will be done on all off days.

A1 -
Wide Grip Smythe Incline (12-18)
Overhead HS Press (15-25)
HS Dips (12-20) [/quote] I would ditch dips if you had shoulder surgery. Go for In-Human press here, or any of the elbow-friendlier extensions (PJR variants, DSE’s, Scott’s) [quote]
Supinated HS Pulldowns (12-20) [/quote] Can be done, but 15-30RP if you don’t get what you want out of them. [quote]
T-Bar Rows (10-12 SS, 6-8 SS) [/quote] Don’t forget to make the scapular retraction motion the main part of each rep on your backthickness rows (and do it after each lockout on deadlifts/rack pulls.)
Depending on what your shoulder issues were, you may even want to add some face pulls or reverse pec deck at the end of the normal routine for a set or two. The broomstick stretch is mandatory for most, but if you had posterior tightness or some other posterior problem, you may want to avoid it and do prone internal rotations with retracted scapulae or whatever helps in your particular case. [quote]

A2
Preacher Curls (machine)(15-25) [/quote] See my notes on preachers in one of my posts above. [quote]
Wrist Up Curls (8-12 SS) [/quote] 10-20 or 12-20 SS for forearm exercises. What are wrist-up curls? Reverse curls with wrists constantly up? [quote]
Leg Press DC Calf Raise (8-12 SS) [/quote] 10-12. Special protocol too. [quote]
Hack Squats (6-8 SS, 10-12 SS, WM) [/quote] Wear neoprene knee sleves (TK’s or some such) at least, wraps on the heavy set if/once you get very strong on those. [quote]
High Foot Leg Press (10-12 SS, 6-8 SS) [/quote] one set for ham leg-press exercises like this one, go 15-25SS or so… And only if you can really get your hams to work here, otherwise it’s useless. [quote]

B1
Decline HS Press (12-20 RP)
High Incline Smythe Press (15-25)
Skull Crushers (20-30) [/quote] See my notes on skullcrushers in one of my posts above in response to dez. [quote]
V bar Grip Pulldowns (12-20) [/quote] Note: If you have shoulder issues, these could potentially bother the injury (as could very wide grip pulldowns/pullups). Might want to stick to double-D handle (shoulder wide handle sort of) or so. Or do supinated mid-grip chins, but careful with the shoulder in the bottom position there. [quote]
Rack Pulls (6-8 SS, 10-12 SS)

B2
Pinwheel Curls (10-15 SS) [/quote] If you do them as a bicep exercise, make sure to explode the 'bells up by forcefully contracting the arm flexors out of a slightly bent arm, rather than starting the rep by pulling your delts up with your traps to get the DB moving. You can do that on the last few reps though.
Also, you can RP them as a bicep exercise for 12-20 or 15-30. I would still make them a forearm exercise and go for wide-grip cable curls or alt. DB curls starting in a hammer position and supinating as you go up or some such, or EZ curls…[quote]
EZ Reverse Grip Curls (10-15 SS) [/quote] 10-20 usually. [quote]
Hack Squat DC Calves (8-12 SS)
Leg Press (6-8 SS, 10-12 SS, WM)
Hack Squat (Feet on the edges) (8-12 SS) [/quote] Hmmmmmm. Only if those really hit your hams well. Otherwise I’d go with Sumo DL, pull-throughs, reverse-hyper machine, GH raises… [quote]

C1
Incline HS Press (12-18)
BTN Smythe Press (15-25) [/quote] Ditch those. You already had shoulder surgery. Put in Seated DB presses for 15-30RP or a good lateral raise machine. [quote]
Reverse Grip Bench (12-18)
Lat Pulldowns (12-20) [/quote] 15-30RP. And ditch those for rack chins (pronated) imo, your back needs some more width. [quote]
HS Rows (12-18) [/quote] You didn’t specify which row, so keep in mind that high rows are a width exercise and low rows /iso rows are thickness exercises. [quote]

C2
Drag Curls (12-18) [/quote] Note: If you want to bring up your bis, 15-30RP can be surprisingly effective. Could try it with one of your bi exercises. [quote]
Hammer Curls (8-12 SS) [/quote] 10-20[quote]
Smythe Machine Calf Raise (8-12 SS) [/quote] 10-12 (not that big of a deal, but with the DC calf protocol, a weight heavy enough to allow only 8 reps could be a bit of a problem… Or you’re simply chickening out early and could really do 10-12 :)[quote]
Squat (6-8 SS, 10-12 SS, WM)
Leg Curls (20-30)

The reasoning behind the higher reps for shoulders is due to having previously had surgery on one of them, and it tends to get aggravated with low reps. [/quote]
What exactly was your injury?

As I said, Dips and BTN presses are out for you due to the surgery… Don’t take chances…

I know that Dips can help bring up the chest, but you may just want to use neutral grip DB presses there for one of your tricep slots instead or In-Human presses (grip a tad wider at shoulder width or slightly outside and elbow half-way between flared and tucked, perhaps) and find the best possible pec exercises for you (pec-deck power press as described by dante could be used as well) and include some 15-30RP DB pec press work, too (don’t go down crazy-far due to the shoulder).

244

Sento and Scott-

Thanks for the notes, I will adjust accordingly.

245

Thanks C_C

246

[quote]Sentoguy wrote:

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]dropshot001 wrote:
don’t know if it has been said already, but varying the grip on bb rows for thickness will hit the lats to a greater or lesser extent depending on what grip you take. [/quote]

The “line of pull” will also make a difference (and is somewhat influenced by the grip). The further your elbows are away from your body, the more upper back and rear delts come into play. The closer your elbows stay to your sides, the more lats tend to get recruited.[/quote]

Speaking of which, I have 2 back days, one with DB rows and 1 with rack chins and deadlifts. I’m taking out the deadlifts though and have been doing cable rows, but probably alternating with yates rows. Anyway, given the DB rows on the other day and rack chins right before them do you have any suggestions for the set up of the yates rows? I know typically they’re done supinated and close to the body but I’ve seen people do them pronated as well. How far do you typically lean over as well to best hit the back? From what I’ve seen some people are practically doing partial upright rows [/quote]

What are you trying to hit with the Yates rows? Traps? Lats?

Yates did his rows with a relatively high angled torso and a supinated grip for much of his career, but tore his bicep doing them that way too close to a competition. He then switched to doing them pronated grip with a pause as he felt like this was safer on the biceps tendon(s).

Both ways will work. Supinated grips tends to recruit more lats in many cases, while pronated is more pure upper back.

You could also try doing them in a Smith machine (I posted a vid of Toney Freeman doing his own version in one of the DC threads, I’ll see if I can find it later and re-post it for you, or you could search for it on your own if you wanted), which will allow you to focus more on just contracting the muscles and not really have to worry about balance or line of pull as much. Freeman’s version was more specifically for the lower traps though.[/quote]

OK well I would probably want to hit more lats in this case, but I’m also not trying to add a ton of bicep work which is the only reason I’m hesitant about the supinated grip (just in regards to overworking them which for all I know might not even be a real problem), other than that though I do prefer that grip in most cases. My entire back needs work (well it’s actually one of my better muscles, but my entire body needs more mass :slight_smile: ) and I have rack chins for lats on that day and rows for more of the entire upper back on the other day so as far as which one is hit I guess either would be fine with me.

Oh and yea if you can find the video I’d be interested in seeing it, although I’ll probably need to stick to using a barbell anyway since I’ll only have access to a smith about half of the time

247

[quote]Cephalic_Carnage wrote:
Your tris, delts and backwidth all look like they could come up too just from your avatar tbh, maybe post some posing pics here? [/quote]

I agree, I’m about 25 lbs heavier now than in the pic, but tri’s and back width definitely still need brought up - along with everything else. I’ll try to get some pics up as soon as possible.

Those will be switched to neutral grip DB press 15-30RP.

Supinated HS Pulldowns (12-20) [quote] Can be done, but 15-30RP if you don’t get what you want out of them. [/quote]
Noted.

T-Bar Rows (10-12 SS, 6-8 SS) [quote] Don’t forget to make the scapular retraction motion the main part of each rep on your backthickness rows (and do it after each lockout on deadlifts/rack pulls.)
Depending on what your shoulder issues were, you may even want to add some face pulls or reverse pec deck at the end of the normal routine for a set or two. The broomstick stretch is mandatory for most, but if you had posterior tightness or some other posterior problem, you may want to avoid it and do prone internal rotations with retracted scapulae or whatever helps in your particular case. [/quote]

Fortunately the scapular retraction is already a habit of mine. I also do the broomstick stretch religiously after having read about it a year or so ago. I’ll be sure to start doing the face pulls though.

A2
Preacher Curls (machine)(15-25) [quote]See my notes on preachers in one of my posts above. [/quote]
I’ve read a few of the posts over at IM regarding this, thanks.

Wrist Up Curls (8-12 SS)
10-20 or 12-20 SS for forearm exercises. What are wrist-up curls? Reverse curls with wrists constantly up? [quote]
One-arm reverse curls, with the wrist up. It’s the one Dante had the video of. I had heard them called wrist up curls a few times and it stuck. But it will be switched to 12-20SS.

Leg Press DC Calf Raise (8-12 SS)

Hack Squats (6-8 SS, 10-12 SS, WM) [
quote] Wear neoprene knee sleves (TK’s or some such) at least, wraps on the heavy set if/once you get very strong on those. [/quote]
I have wraps on hand, I’ve already messed up a shoulder, I don’t need the knees going too.

High Foot Leg Press (10-12 SS, 6-8 SS) [quote] one set for ham leg-press exercises like this one, go 15-25SS or so… And only if you can really get your hams to work here, otherwise it’s useless. [/quote]
so 15-25SS now, and I feel this more in my hams than just about anything else.

Skull Crushers (20-30)

I only do these from the floor, will that suffice?

V bar Grip Pulldowns (12-20) [quote] Note: If you have shoulder issues, these could potentially bother the injury (as could very wide grip pulldowns/pullups). Might want to stick to double-D handle (shoulder wide handle sort of) or so. Or do supinated mid-grip chins, but careful with the shoulder in the bottom position there. [/quote]
Switched to Double D Handle.

Pinwheel Curls (10-15 SS) [quote] If you do them as a bicep exercise, make sure to explode the 'bells up by forcefully contracting the arm flexors out of a slightly bent arm, rather than starting the rep by pulling your delts up with your traps to get the DB moving. You can do that on the last few reps though.
Also, you can RP them as a bicep exercise for 12-20 or 15-30. I would still make them a forearm exercise and go for wide-grip cable curls or alt. DB curls starting in a hammer position and supinating as you go up or some such, or EZ curls…[/quote]

I’ll be sure to try them as bi and forearm exercise. I know that I usually feel them in the bi’s primarily. It will be switched to 15-30rp though.

EZ Reverse Grip Curls (10-15 SS) [quote] 10-20 usually. [/quote]
Done.

Hack Squat (Feet on the edges) (8-12 SS) [quote] Hmmmmmm. Only if those really hit your hams well. Otherwise I’d go with Sumo DL, pull-throughs, reverse-hyper machine, GH raises… [/quote]

They do, but I’ll try Sumo DL’s for a while. I haven’t done them in about a year.

BTN Smythe Press (15-25) [quote] Ditch those. You already had shoulder surgery. Put in Seated DB presses for 15-30RP or a good lateral raise machine. [/quote]
What would the number of reps be for a lateral machine? We have three good ones at the gym, so it’s good to go.

Lat Pulldowns (12-20) [quote] 15-30RP. And ditch those for rack chins (pronated) imo, your back needs some more width. [/quote]
Done.

HS Rows (12-18) [quote] You didn’t specify which row, so keep in mind that high rows are a width exercise and low rows /iso rows are thickness exercises. [/quote]
Yate’s HS Row.

Drag Curls (12-18) [quote] Note: If you want to bring up your bis, 15-30RP can be surprisingly effective. Could try it with one of your bi exercises. [/quote]
Wouldn’t be a problem to switch all to 15-30RP then would it?

Hammer Curls (8-12 SS)

Done.

Smythe Machine Calf Raise (8-12 SS) [quote] 10-12 (not that big of a deal, but with the DC calf protocol, a weight heavy enough to allow only 8 reps could be a bit of a problem… Or you’re simply chickening out early and could really do 10-12 :)[/quote]
10-12 it is then lol.

The injury was a torn labrum and rotator cuff. It has healed well, but it is still bothersome from time to time. The last time I did this it gave me some trouble, but it wasn’t nearly as bad as when I was benching all the time.

248

Couple questions.

How do warm up sets work on DC?

Also can someone discuss or link me to the 4 day (instead of 3) DC program?

Also im on on cycle right now but want to run this after. kinda want to start it during my pct but think that might be a bad idea cause DC might not work for me and obviously want to hold onto as much gains as i can…

also do most people do like 6-8 weeks on then 1 week of rest (off cycle)

249

Couple questions.

How do warm up sets work on DC?

Also can someone discuss or link me to the 4 day (instead of 3) DC program?

Also im on on cycle right now but want to run this after. kinda want to start it during my pct but think that might be a bad idea cause DC might not work for me and obviously want to hold onto as much gains as i can…

also do most people do like 6-8 weeks on then 1 week of rest (off cycle)

250

Great thread! subbed

251

[quote]Vit-C wrote:
Couple questions.

How do warm up sets work on DC?
[/quote]

You do however many warm up sets you feel that you need to be ready for your “working” set(s). Generally they’re performed the same way that just about every big, strong, bodybuilder does warm up sets. If you don’t know what that is, go watch some videos of guys like Skip La Cour, Ronnie Coleman, Branch Warren, etc… training on youtube.

What are your stats? This thread is about the 2 way split (3 day per week program), not the 3 way. The 3 way is meant to be done only by NPC/IFBB level guys or guys with special circumstances which mandate that they do it. If you aren’t at least 3.5 lbs per inch of height and can see the outline of your abs, then the 3 way isn’t for you.

Super supps aren’t something that I have any experience with, so I’ll leave that question to someone who does.

[quote]
also do most people do like 6-8 weeks on then 1 week of rest (off cycle)[/quote]

You “blast” for as long as you are able to do so. You “cruise” for ~10-14 days when your body tells you that you need to give it a break. The exact time of the blast will differ from individual to individual, and even from one blast to the next for the same individual. That’s one of the reasons why only advanced (or at very least intermediate) lifters are supposed to do DC, because you absolutely need to know your body and what it is telling you.

Generally natural guys tend to blast for longer than those using assistance during their blasts though, as the assisted guys can gain strength much quicker and therefore tax their recovery systems to a greater degree.

252

[quote]Vit-C wrote:
Couple questions.

How do warm up sets work on DC?

Also can someone discuss or link me to the 4 day (instead of 3) DC program?

Also im on on cycle right now but want to run this after. kinda want to start it during my pct but think that might be a bad idea cause DC might not work for me and obviously want to hold onto as much gains as i can…

also do most people do like 6-8 weeks on then 1 week of rest (off cycle)[/quote]

Warm up is a personal thing, for me it depends on the load I will be using for the work set and how technical the lift is. I also leave a good 5 mins between my previous warm up set and my working set, as well as keeping reps low on the warm up.

The 4 way is not used anymore, Dante had better results on the 2 and 3.

Most try and keep the (strength not gear!) cycle as long as possible, cruise when you’re switching out many exercises, loose motivation and feel like death.

253

I’m currently in the middle of my first blast, I’ve taken an extra day off to recover as feeling a bit beaten down. Hopefully still got a good few weeks left in this blast.

This is my first time using DC and training purely for size, in the past I’ve always used more strength type routines, 5x5, WS4SB etc…

Its got me thinking though, how should I train when I cruise!? its stressing me out

254

[quote]Sentoguy wrote:

[quote]Vit-C wrote:
Couple questions.

How do warm up sets work on DC?
[/quote]

You do however many warm up sets you feel that you need to be ready for your “working” set(s). Generally they’re performed the same way that just about every big, strong, bodybuilder does warm up sets. If you don’t know what that is, go watch some videos of guys like Skip La Cour, Ronnie Coleman, Branch Warren, etc… training on youtube.

What are your stats? This thread is about the 2 way split (3 day per week program), not the 3 way. The 3 way is meant to be done only by NPC/IFBB level guys or guys with special circumstances which mandate that they do it. If you aren’t at least 3.5 lbs per inch of height and can see the outline of your abs, then the 3 way isn’t for you.

Super supps aren’t something that I have any experience with, so I’ll leave that question to someone who does.

[quote]
also do most people do like 6-8 weeks on then 1 week of rest (off cycle)[/quote]

You “blast” for as long as you are able to do so. You “cruise” for ~10-14 days when your body tells you that you need to give it a break. The exact time of the blast will differ from individual to individual, and even from one blast to the next for the same individual. That’s one of the reasons why only advanced (or at very least intermediate) lifters are supposed to do DC, because you absolutely need to know your body and what it is telling you.

Generally natural guys tend to blast for longer than those using assistance during their blasts though, as the assisted guys can gain strength much quicker and therefore tax their recovery systems to a greater degree.[/quote]

Thanks for the response man! Yeah im def. not gonna do the 4 day cycle. I wrote that before i had read more about DC. Gonna stick to 3 day, then 3 days up incline treadmil.

Im so pumped to start this, but dont wanna switch up my routine mid cycle. 3 more weeks on my cycle then PCT. Might start it during pct…well see

255

Also i have a bad shoulder injury. Had surgery but it was unsuccessful (will ahve another one probably next year) so cant do bench or shoulders. I do a little rear delt stuff and one arm cable flys. Well see how i can make DC work with my bum shoulder :confused:

256

ill let the DC vets handle this, but i dont think its for you, Vit-C

257

Hey, I’ve been on DC for about 7 months and love the progress I’ve seen. But I’ve always wondered about the pacing for the WM sets. When I do WM leg press, I tend to knock out the first 6-8 pretty quickly, but from there my pace slows and slows until reps 15-20 are done about once every 4-6 seconds. I’m not sure if I am violating the spirit of the widowmaker.

On one hand, I’m not racking it and I figure 20 reps is 20 reps, its still my effort moving the sled. and those 4-6 seconds are spent sucking wind and dealing with mind numbing pain. On the other, I wonder if by slowing down I am “cheating.”

I still feel completely busted afterward, so its tough for me to say it was a BS set. In my mind its seems like it would be much better for me to get 750 for 20 over a long and slow set than 630 for 20 going much faster, or 750 for only 15 at the quick pace.

What do you think?

258

[quote]dez6485 wrote:
ill let the DC vets handle this, but i dont think its for you, Vit-C[/quote]

:confused: I REALLY REALLY want to try it. I think im gonna, or maybe do DC for all my bodyparts except shoulders/chest (i know Dante HATES when ppl bastardize DC but i might have no other choice, maybe ill just call it VC training? lol)

Ill post up my routine soon to get critiqued

259

[quote]dez6485 wrote:
ill let the DC vets handle this, but i dont think its for you, Vit-C[/quote]

:confused: I REALLY REALLY want to try it. I think im gonna, or maybe do DC for all my bodyparts except shoulders/chest (i know Dante HATES when ppl bastardize DC but i might have no other choice, maybe ill just call it VC training? lol)

Ill post up my routine soon to get critiqued

260

[quote]rurumon wrote:
Hey, I’ve been on DC for about 7 months and love the progress I’ve seen. But I’ve always wondered about the pacing for the WM sets. When I do WM leg press, I tend to knock out the first 6-8 pretty quickly, but from there my pace slows and slows until reps 15-20 are done about once every 4-6 seconds. I’m not sure if I am violating the spirit of the widowmaker.

On one hand, I’m not racking it and I figure 20 reps is 20 reps, its still my effort moving the sled. and those 4-6 seconds are spent sucking wind and dealing with mind numbing pain. On the other, I wonder if by slowing down I am “cheating.”

I still feel completely busted afterward, so its tough for me to say it was a BS set. In my mind its seems like it would be much better for me to get 750 for 20 over a long and slow set than 630 for 20 going much faster, or 750 for only 15 at the quick pace.

What do you think? [/quote]

It sounds like you’re doing them pretty much as intended. Keep going.