[quote]bcingu wrote:
Thanks, Sentoguy. I’ll definitely take a look at what you mentioned. Your contributions to all of the DC threads have been very helpful.[/quote]
No problem. Glad to help.
Well, here is what I have come up with for a blast. I have read up on DC as much as possible and want to see what the “smart people” think. Any help would be appreciated. Thanks
A1
Decline BB Press 15-30RP
DB Seated Press 15-30RP
Pullover/Tri-Ext 15-30RP
Rack Chins 15-30RP
Seated Cable Rows 15-30RP (probably should be in A3)
B1
EZ Curls 15-30RP
Pinwheel Curls 15-30RP
Seated Calf Raises 10-12SS
Front Squats 4-8SS + Front Squat Widowmaker
GHR 4-8SS + Lying Leg Curl Widowmaker
A2
HS Chest Press 15-30RP
HS BNP 15-30RP
Close Grip Bench 15-30RP
Pulldowns to Front 15-30RP
HS Low Rows 15-30RP
B2
Preacher Curls 15-30RP
Reverse Preacher Curls 15-30SS
Power Squat Calf Raises 10-12SS
Power Squat 4-8SS + Widowmaker
Good Mornings 15-20SS (little lighter than most people I like to bend over with the legs bent a good bit then straighten them out and stand up back to starting position = ouch!)
A3
Incline Smith 15-30RP
Seated Overhead Smith Press 15-30RP
Seated Dip Machine 15-30RP
HS High Rows 15-30RP
Rack Pulls 6-9SS 10-12SS (probably should be in A1)
B3
Alt. DB Curls 15-30RP
One Arm Reverse Cable Curls 15-30SS
Leg Press Calf Raises 10-12SS
Seated Leg Curls 15-30RP
Hack Machine Squat 4-8SS + Widowmaker
[quote]kross001 wrote:
Well, here is what I have come up with for a blast. I have read up on DC as much as possible and want to see what the “smart people” think. Any help would be appreciated. Thanks
A1
Decline BB Press 15-30RP
DB Seated Press 15-30RP
Pullover/Tri-Ext 15-30RP
Rack Chins 15-30RP
Seated Cable Rows 15-30RP (probably should be in A3)
[/quote]
The only back thickness exercises which are RP friendly are chest supported ones. So, instead do either 1 SS of something like 10-12, or one heavy set (like 4-8) and one lighter set (like 9-12 like you would for deadlifts.
Forearm exercises are not RP’d.
The only muscle group that gets a widowmaker is quads. So, no hamstring widow. Also, the only time you do hamstrings after quads is when doing some sort of SLDL (goodmornings would also qualify, so you’re good in B2).
Other than the things I mentioned it looks good. Make sure to start at the top of the RP range so you’ve got some wiggle room as the blast progresses.
[quote]Sentoguy wrote:
Ok, so I will probably just straight set these unless I can find a chest supported sub I like just as much.
I guess it just seemed natural on this exercise since I knew about not RPing the reverse curls.
I think my reasoning for GHR after front squats was low back fatigue but since it is front not back squats it shouldn’t be a problem. Not sure why I threw the WM in on hams.
I agree with the idea of starting high in the rep range and have been playing around with this lately.
What do you think about switching Cable Rows in A1 with Rack Pulls in A3?
Thanks for all the help.
[quote]kross001 wrote:
What do you think about switching Cable Rows in A1 with Rack Pulls in A3?
Thanks for all the help.[/quote]
Probably not a bad idea. Rack pulls aren’t nearly as lower back intensive as floor deads, but spacing them and the goodmornings out a little more definitely couldn’t hurt.
[quote]Sentoguy wrote:
[quote]kross001 wrote:
What do you think about switching Cable Rows in A1 with Rack Pulls in A3?
Thanks for all the help.[/quote]
Probably not a bad idea. Rack pulls aren’t nearly as lower back intensive as floor deads, but spacing them and the goodmornings out a little more definitely couldn’t hurt.[/quote]
Thanks I really appreciate all the help.
[quote]kross001 wrote:
[quote]Sentoguy wrote:
[quote]kross001 wrote:
What do you think about switching Cable Rows in A1 with Rack Pulls in A3?
Thanks for all the help.[/quote]
Probably not a bad idea. Rack pulls aren’t nearly as lower back intensive as floor deads, but spacing them and the goodmornings out a little more definitely couldn’t hurt.[/quote]
Thanks I really appreciate all the help.[/quote]
No problem. 
Bumping this since there’s been a lot of people making new threads about DC.
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
So early in the blast it is hard to tell (seems to be going well so far). I am not as sore in my legs as I thought I would be but have soreness in areas like biceps that is unreal.
[quote]kross001 wrote:
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
So early in the blast it is hard to tell (seems to be going well so far). I am not as sore in my legs as I thought I would be but have soreness in areas like biceps that is unreal.[/quote]
Give it some time. 
Have you gotten through the rotation all the way the second time? When I first started it took me a couple times through until i started to feel really sore on some exercises.
[quote]Rational Gaze wrote:
Bumping this since there’s been a lot of people making new threads about DC.[/quote]
Just so you know, yes you can use DC while trying to lose some fat…
you just need to change some parameters as you progress in your “fatloss”
[quote]Sentoguy wrote:
[quote]kross001 wrote:
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
So early in the blast it is hard to tell (seems to be going well so far). I am not as sore in my legs as I thought I would be but have soreness in areas like biceps that is unreal.[/quote]
Give it some time.
Have you gotten through the rotation all the way the second time? When I first started it took me a couple times through until i started to feel really sore on some exercises.[/quote]
No, not yet. I think on parts like biceps the rotation of exercises is working them differently than they are used to (which is a good thing). For example I can not think of the last time I did preacher curls (until now) and sure enough after preacher curls they are very sore.
Im gonna be straight forward. As a kind of full disclosure for myself to never forget.
When I started DC I wasnt putting the weights reccomended by dante. I was very close of then however,and it just MADE SENSE.
I never really got anything other than colds out of volume training, and only modalities that focused on strength like MAX-OT, gave me decent returns…but DC… got my strength out of the roof!!! Almost 10kg of bodyweight in 4 blasts. I sticked with DC for two years.
Well sometimes people are dumb. So I went , armed with the knowledge from DC, this thread, and elsewere to try other avenues… nothing came even close to the results I got with DC.
Prior to DC I did the BFT of Trevor smith for a year. Yelded good gains but I started dreading the workouts hahaha
Bottom line I returned to DC. To stay. I cant train submaximal. Its too boring. So its pedal on the metal and full blasts again.
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
Bah, still waiting for diet time to be over; my energy levels subpar right now. Though I have started slowly integrating certain DC principles into my training. I have to say that DC-style calf training is absurdly excruciating. Luckily, rest-pause barbell curls are pretty fun Can’t wait till I’m ready to start the actual program.
By the way, has anyone here tried using clean & presses, Ã la Justin Harris?
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
Hey Sentoguy,
The new hamstring rotation is going well. My gym actually has a leg press where you lie down totally flat but the sled is still at an angle to the floor as in a regular leg press. I get a lot more ROM on it with a sumo stance and pressing through the heels.
Sumo deads, the more weight I use the more lower back involvement occurrs. Im not sure what to do. Lower the weight and focus on keeping the upper body vertical to maximise hamstring involvement or go as heavy as I can while using both lower back and hams.
I’d like to ask about knee wraps. I hit a new PR on the leg press, 320 kg for 6 reps and then a 280 kg widowmaker. After that my knee joints have been singing the blues.
Are knee wraps allowed on DC? I’m sure they would help me use more weight on the back squats as well.
Can anyone post a link of a page with all the dc stretches? would really appreciate it. sorry didnt want to read through the whole thread if someone has already posted it
[quote]bcingu wrote:
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
Bah, still waiting for diet time to be over; my energy levels subpar right now. Though I have started slowly integrating certain DC principles into my training. I have to say that DC-style calf training is absurdly excruciating. Luckily, rest-pause barbell curls are pretty fun Can’t wait till I’m ready to start the actual program.
[/quote]
Well good luck reaching your goals on your cut. The good thing is that by the time you actually start the program you should be pretty comfortable with many of the DC principles from the sounds of things and won’t need as much time getting the program down.
[quote]
By the way, has anyone here tried using clean & presses, Ã? la Justin Harris?[/quote]
Played around with them in a cruise once or twice, but never actually incorporated the into a blast for any length of time. They seem like they would hit the whole shoulder complex pretty well.
[quote]Ripped Fury wrote:
[quote]Sentoguy wrote:
Bump.
Kross, GodofSteele, bcingu, how are your blasts going?
Fury, how is that new hamstring rotation treating you?[/quote]
Hey Sentoguy,
The new hamstring rotation is going well. My gym actually has a leg press where you lie down totally flat but the sled is still at an angle to the floor as in a regular leg press. I get a lot more ROM on it with a sumo stance and pressing through the heels.
[/quote]
Nice.
Well, personally I’d go with the heavy weight and maybe a little more lower back, but just don’t go so heavy that you are at risk of injuring yourself or where you no longer primarily feel them in your hamstrings.
[quote]
I’d like to ask about knee wraps. I hit a new PR on the leg press, 320 kg for 6 reps and then a 280 kg widowmaker. After that my knee joints have been singing the blues.
Are knee wraps allowed on DC? I’m sure they would help me use more weight on the back squats as well.[/quote]
Yes, knee wraps are perfectly acceptable on DC.
[quote]Hazzyhazz24 wrote:
Can anyone post a link of a page with all the dc stretches? would really appreciate it. sorry didnt want to read through the whole thread if someone has already posted it [/quote]
Sorry but we aren’t allowed to post links to the other site and I don’t have access to my computer atm to post the stretches gif that I have saved to it.
You can punch in the words “DoggCrapp” and “Extreme stretches” into google pictures and you should find them.