DC Training Thread (Part 3)

Training Bodybuilding
281

[quote]dropshot001 wrote:

[quote]GodOfSteele wrote:
Okay Thanks so far. Problem with BB Back Squat is that I use to much lower back and don�?�´t get enough quad stimulation out of it. And I havn�?�´t got a Hack Squat Machine at my gym.[/quote]

you might want to try lightening up the weight and changing your stance. for myself, if i squat too close my lower back tries to compensate because i am not flexible enough with that foot placement, but if i open up the stance more then i don’t have as much lower back involvement.[/quote]

Yeah tried that the last 3 months of BBB (back squatting twice a week) and altough my poundages still went up my legs didn´t respond well.

282

dropshot001 - thanks very much for that. I ended up checking out IM after I posted here, and I gleaned an extensive amount of information from there, in addition to your post. The only thing I’m concerned about now is training to failure without spotters. Machines are a whole new world to me…

283

[quote]bcingu wrote:
dropshot001 - thanks very much for that. I ended up checking out IM after I posted here, and I gleaned an extensive amount of information from there, in addition to your post. The only thing I’m concerned about now is training to failure without spotters. Machines are a whole new world to me…[/quote]

I have come to love certain machines now. The Smith is a great tool if used correctly (IHPs for example) and you don’t have to worry about failure.

284

Got a pm with this, but can’t respond via PM so:

Do some max-ot/yates hybrid, 4-6 days a week, I like it better with 6 days as that means very short sessions and that would be perfect for you… One can get very strong (even relative to size) on that kind of routine too…

4 days can still work fine though, but you’ll have to pair bodyparts there and that could mean going a little too close to those 50 minutes.

Come ask this question again in my training thread and I’ll write out a split there, don’t want to clutter up the thread here.

285

[quote]bcingu wrote:
dropshot001 - thanks very much for that. I ended up checking out IM after I posted here, and I gleaned an extensive amount of information from there, in addition to your post. The only thing I’m concerned about now is training to failure without spotters. Machines are a whole new world to me…[/quote]

cool. glad that it could help. when you train without a spotter you have to train a little bit smarter. for example, if i have no spotter on inclines, i train not to failure, but stop after that last rep that is a real grinder (like one of those reps that feel like they take 10 seconds to lock out). that way you don’t have to worry about getting stapled or dropping the weight but you can still take the set to just about as far as you can without a spotter. for me, if a spotter touches the bar, it doesn’t count.

286

Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?

287

[quote]Cephalic_Carnage wrote:

[quote]Ripped Fury wrote:
Hi guys,

I have been doing DC for 6 months now and I am progressing well. However, my hamstrings are not growing as fast as my quads and now looking out of proportion with the them. Maybe it has something to do with my exercise selection?

Hamstrings

  1. Lying leg curl
  2. Seated leg curl
  3. Romanian Deadlift

My biggest problem with the RDL is that my lower back is much stronger than my hamstrings and takes over as the hamstrings tire.

What do I need to change?[/quote]

-Sumo Deadlifts (your technique will likely change depending on how heavy you go… I don’t use as wide a stance as most there… With lighter weights, I make it a deep-squat with knees out + fairly upright torso throughout rom + deadlift lockout basically, with heavier weights it becomes an ass-rises-first-then-semi-stiff-leg-deadlift + lock out knees at the end -kind of deadlift :slight_smile: Try both ways and various stances, see what hits your hams more. Due to having the knees out etc, you should be able to go deeper than on a parillo-type SLDL or RDL and hopefully use more hamstring.

-Glute Ham Raises, if necessary then ghetto-style in the lat pulldown station.

-Reverse Hyper Machine (ala westside), or SLDL’s in the 45 deg. hack machine ala Kai Greene, or Sumo/feet high leg presses (only works well on some leg presses, press through heels!)

-Putting regular deadlift somewhere into your back rotation (conventional style) and easing off the low-back involving quad work to balance all that out can help… But if your conv. dead technique /flexibility etc suck, then forget about it.

-lots of hamstring stretching! Also try unweighted Parillo SLDL’s with just the bar, go for a good stretch, hold it for a while, eventually add weight maybe (carefully, slowly).

[/quote]

Thanks for the tip, CC.

My new exercise rotation for legs is as follows:

Lying Leg curl
Back Squat

Sumo Leg Press
Hack squat

Sumo Deadlift
Leg Press

Rep range for the Sumo Leg Press 15-25
Not sure what the rep range for Sumo deadlift should be. Is it like the regular deadlift? With one set in the 4-8 rep range and the second in 9-12?

Speaking of the conventional deadlift, I have it in my rotation at present but I’m not sure if I should keep it now that I will be doing Sumo DLs on the following training day. No way my lower back recovers that soon after convential deads.

Thanks for your time, everyone.

288

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.

289

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

290

Dang.

291

Well, here is my tentative set-up. If anybody would care to critique it, I would be greatly appreciative.

1A
Incline Smith (11-15 RP)
Seated DB Press (20-30 RP)
Close-Grip Bench (11-20 RP)
Rack Chins (11-20 RP)
Deadlift (6-9, 9-12 SS)

2A
Preacher Curl (11-20 RP)
Pinwheel Curl (12-20 SS)
Leg Press Calf Raise (10-12 SS)
Lying Leg Curl (15-30 RP)
Squat (6-10, 20 SS)

1B
Dumbbell Bench (20-30 RP)
Machine Press (11-15 RP)
Dips [Upright] (15-20 RP)
DD Pulldown (11-15 RP)
T-Bar Row (10-12 SS)

2B
BB Drag Curl (11-20 RP)
Hammer Curl (12-20 SS)
Standing Calf Raise (10-12 SS)
Leg Press (6-10, 20 SS)
SLDL (15-30 RP)

1C
Decline Barbell Press (11-15 RP)
Clean & Press (11-20 RP)
Reverse Grip Smith Bench (11-20 RP)
Wide-Grip Pulldown (11-15 RP)
Rack Pull (6-9, 9-12 SS)

2C
Incline Dumbbell Curl (11-20 RP)
Reverse Grip Cable Curl (12-20 SS)
Seated Calf Raise (10-12 SS)
Sumo Leg Press (15-25 SS) [Not sure about doing this the week after leg pressing, but my gym doesn’t have a seated leg curl machine]
Hack Squat (6-10, 20 SS)

I’ve spent a lot of time on IM, as well as going through the DC threads here, so this should at least come close…

292

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

[/quote]
RGBP felt very akward to my wrists…yeah will have to use a spotter on those.

293

[quote]GodOfSteele wrote:

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

[/quote]
RGBP felt very akward to my wrists…yeah will have to use a spotter on those.
[/quote]
Are you doing them in the Smith machine? You could dot hem with the free bar but I wouldn’t suggest it as it will definitely torque up your wrists. With the Smith you can adjust your hand placement and I feel that the suicide grip works best once you get set. Try that.

294

[quote]Mateus wrote:

[quote]GodOfSteele wrote:

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

[/quote]
RGBP felt very akward to my wrists…yeah will have to use a spotter on those.
[/quote]
Are you doing them in the Smith machine? You could dot hem with the free bar but I wouldn’t suggest it as it will definitely torque up your wrists. With the Smith you can adjust your hand placement and I feel that the suicide grip works best once you get set. Try that.[/quote]
Tried them in a Smith BUT with Thumnbs wrapping around the bar…Havnt tried them with a suicide grip…thanks

295

[quote]GodOfSteele wrote:

[quote]Mateus wrote:

Are you doing them in the Smith machine? You could dot hem with the free bar but I wouldn’t suggest it as it will definitely torque up your wrists. With the Smith you can adjust your hand placement and I feel that the suicide grip works best once you get set. Try that.[/quote]
Tried them in a Smith BUT with Thumnbs wrapping around the bar…Havnt tried them with a suicide grip…thanks[/quote]

I imagine you wouldn’t want to do the traditional “pushing the bar towards the feet” with a reverse suicide grip? Seems like you could easily slip out from under the bar in that case.

296

[quote]GodOfSteele wrote:

[quote]Mateus wrote:

[quote]GodOfSteele wrote:

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

[/quote]
RGBP felt very akward to my wrists…yeah will have to use a spotter on those.
[/quote]
Are you doing them in the Smith machine? You could dot hem with the free bar but I wouldn’t suggest it as it will definitely torque up your wrists. With the Smith you can adjust your hand placement and I feel that the suicide grip works best once you get set. Try that.[/quote]
Tried them in a Smith BUT with Thumnbs wrapping around the bar…Havnt tried them with a suicide grip…thanks[/quote]

Suicide grip on a reverse-grip bench? Not possible? :wink:

He probably meant only gripping the bar with thumb and index finger mostly and having it lie in the crease that the flesh of your hand makes… Then your wrists will not be fully supinated. That plus wrist wraps.

Marauder Meat has written a bit about “casting” your wrists in his thread I think, have a look, try it out and see if it helps.

Otherwise, post your tri rotation and let’s see if we can put something else in there.

297

No takers?

298

[quote]bcingu wrote:
Well, here is my tentative set-up. If anybody would care to critique it, I would be greatly appreciative.

1A
Incline Smith (11-15 RP)
Seated DB Press (20-30 RP)
Close-Grip Bench (11-20 RP)
Rack Chins (11-20 RP)
Deadlift (6-9, 9-12 SS)

2A
Preacher Curl (11-20 RP)
Pinwheel Curl (12-20 SS)
Leg Press Calf Raise (10-12 SS)
Lying Leg Curl (15-30 RP)
Squat (6-10, 20 SS)

1B
Dumbbell Bench (20-30 RP)
Machine Press (11-15 RP)
Dips [Upright] (15-20 RP)
DD Pulldown (11-15 RP)
T-Bar Row (10-12 SS)

2B
BB Drag Curl (11-20 RP)
Hammer Curl (12-20 SS)
Standing Calf Raise (10-12 SS)
Leg Press (6-10, 20 SS)
SLDL (15-30 RP)

1C
Decline Barbell Press (11-15 RP)
Clean & Press (11-20 RP)
Reverse Grip Smith Bench (11-20 RP)
Wide-Grip Pulldown (11-15 RP)
Rack Pull (6-9, 9-12 SS)

2C
Incline Dumbbell Curl (11-20 RP)
Reverse Grip Cable Curl (12-20 SS)
Seated Calf Raise (10-12 SS)
Sumo Leg Press (15-25 SS) [Not sure about doing this the week after leg pressing, but my gym doesn’t have a seated leg curl machine]
Hack Squat (6-10, 20 SS)

I’ve spent a lot of time on IM, as well as going through the DC threads here, so this should at least come close…[/quote]

Your lower back is going to hate you on this routine.

You’ve got floor deads, back squats, T-bar rows, SLDL, and rack deads in a row (and if Hack squat is the freeweight version, there’s even one more).

I’d suggest doing only one variation of deads per blast, if you are going to do both back squats and floor deads in the same blast then try to space them out as much as possible, and possibly consider dropping SLDL (not necessarily mandatory, you can try leaving them in and seeing how your lower back responds if you want).

Other than that your RP ranges looked ok (might want to up the back width to 12-20 on those though if you aren’t a naturally back dominant puller) from what I saw. Might have missed something here or there though as it’s quite late where I am and I’ve had a long day (tired).

299

[quote]Cephalic_Carnage wrote:

[quote]GodOfSteele wrote:

[quote]Mateus wrote:

[quote]GodOfSteele wrote:

[quote]pumped340 wrote:

[quote]Sentoguy wrote:

[quote]GodOfSteele wrote:
Chaning RGBP in Smith with Floor Presses…is that an “okay” move or not?[/quote]

As long as you feel that floor presses are a good triceps builder for you, then yes it’s fine.[/quote]

I hit a Max on floor presses today, seriously fucked up my shoulder though. Make sure you start low enough so that you don’t have to bring your shoulders forward to unrack the weight. Or just get a lift off but even then…

[/quote]
RGBP felt very akward to my wrists…yeah will have to use a spotter on those.
[/quote]
Are you doing them in the Smith machine? You could dot hem with the free bar but I wouldn’t suggest it as it will definitely torque up your wrists. With the Smith you can adjust your hand placement and I feel that the suicide grip works best once you get set. Try that.[/quote]
Tried them in a Smith BUT with Thumnbs wrapping around the bar…Havnt tried them with a suicide grip…thanks[/quote]

Suicide grip on a reverse-grip bench? Not possible? :wink:

He probably meant only gripping the bar with thumb and index finger mostly and having it lie in the crease that the flesh of your hand makes… Then your wrists will not be fully supinated. That plus wrist wraps.

Marauder Meat has written a bit about “casting” your wrists in his thread I think, have a look, try it out and see if it helps.

Otherwise, post your tri rotation and let’s see if we can put something else in there.
[/quote]
Tri Rotation is: CGBP, Decline Skulls and for now Floor Press. Blast will start in 2 weeks time though.

300

Thanks, Sentoguy. I’ll definitely take a look at what you mentioned. Your contributions to all of the DC threads have been very helpful.