[quote]GodOfSteele wrote:
Okay Blast is going good. First thing I noticed my appetite is through the roof! I am beating the Logbook at each and every session so far. [/quote]
Good job. Keep it up.
Mega Big Thanks to Sentoguy for his kind help with the program!
I did the first workout today and got my butt handed to me LITERALLY.
This week will be acclimination to the program and RP as I’m not used to it.
Guys, what are your drop in reps on seated dumbbell shoulder press? I was testing the waters with 75’s and I overestimated how much strength I actually lost afer incline smith, so I got 11 good reps. Took 15 deep breathes and barely got DBs up to the shoulders …then I did 4 reps. That seemed kind of low as I did 3 reps in my second RP on inclines and got 8 in the first set there.
[quote]Quadforce wrote:
Mega Big Thanks to Sentoguy for his kind help with the program!
I did the first workout today and got my butt handed to me LITERALLY.
This week will be acclimination to the program and RP as I’m not used to it.
Guys, what are your drop in reps on seated dumbbell shoulder press? I was testing the waters with 75’s and I overestimated how much strength I actually lost afer incline smith, so I got 11 good reps. Took 15 deep breathes and barely got DBs up to the shoulders …then I did 4 reps. That seemed kind of low as I did 3 reps in my second RP on inclines and got 8 in the first set there.
[/quote]
How much someone’s reps drop off from RP to RP is somewhat individual. I’d say that 11+4+2 wouldn’t be all that uncommon, especially since your shoulders were already partially worked/fatigued during the Smith inclines.
This is one reason why it’s suggested that someone starts at the top of the RP range when beginning the program. That way you can see what your drop off from RP to RP is while still having plenty of wiggle room to be able to stay within the RP range.
Also, that “barely getting the DB’s up to your shoulders” is the main reason why a higher RP range (20-30 RP) is suggested for DB pressing exercises.
Okay, cool!
I thought I would get 20-30 RP, but the weight was too heavy, it would have been too light otherwise, but those early exercises really fatigued me. Not used to this kind of training, will take some time to find the right weights now. I had to reduce the weight by 30 pounds for 1/2 Lockouts.
Thanks for the help everyone!
I was hoping to get some of the DC faithful to take a look at this first blast and critique it…thanks
A1.
DB Bench 11-15rp- I believe 20-30rp is recommended on DB exercises, but I thought that was because of heavier weight being harder to get into postion i.e DB shoulder press. DB bench would have that issue as much, right?
machine shoulder press-11-15rp
CGBP- 11-15
Chins - 15-20rp
kroc rows 1ss of 20-30
B1.
Standing ez bar curl -15-20rp
pinwheel curls- 12ss
leg press calves -12ss? +WM
RDL- ramping sets of 6
A2.
Smith mach. Incline press- 11-15rp
DB Shoulder press 20-30 rp
Dips 15-20rp
pulldowns 15-20 rp
Rack Pulls 1 set of 6-8heavy 1 set of 3-4 heavier
B2.
DB incline curl 15-20rp
Reverse curl 12ss
Seated calf 12ss
Lying Leg curl - 20-30rp
Back Squat 4-6 heavy + WM
A3.
Decline Bench 11-15rp
Military Press - 11-15rp
DB Skulls 20-30 rp
Pullups 15-20 rp
T-bar rows 12ss?
B3.
Cable Curl 20-30rp
Barbell curl 12ss
standing calf raises 12ss
sumo leg press or standing curl…haven;t ever done sumo leg press…
Hack Squat 4-6 + WM
[quote]the pale writer wrote:
I was hoping to get some of the DC faithful to take a look at this first blast and critique it…thanks
[/quote]
I am not a DC expert by any means but I will give it a go.
I would go 15-30 on all the upper body exercises that call for RP. It gives you more room for improvement and saves your joints for later blasts.
Rack Chins?
Don’t need WM on calves just use the DC protocol.
[quote]
RDL- ramping sets of 6
[/quote]???
What about quads?
Machine Dips? regular dips may be quite harsh on you with RP.
Usually 6-8 heavy then 1 set slightly lighter with more reps 8-12 or so.
Reconsider the order of exercises for the survival of your lower back. You have RDLs, Rack Pulls, Back Squats and T-bar Rows in a row.
alternatives: Low cable rows, HS rows, etc.
[quote]kross001 wrote:
[quote]the pale writer wrote:
I was hoping to get some of the DC faithful to take a look at this first blast and critique it…thanks
[/quote]
I am not a DC expert by any means but I will give it a go.
I would go 15-30 on all the upper body exercises that call for RP. It gives you more room for improvement and saves your joints for later blasts.
Rack Chins?
Don’t need WM on calves just use the DC protocol.
Thanks for the reply…didn’t think this thread was gonna make it back to page 1…weird…anyways…
I’ll try 15-30rp with upper…just stuck in the mentality of lower reps=better I guess
I went with regular chins because I wont really have a way to load the rack chins…but maybe I can figure something out…have been wanting to try these…
WM on calves was a typo
Forgot to put to leg press in that slot for B1
after reading more at IM i realized about the rack pulls sets and reps…
and it does seem like alotta back wear and tear…I’ll try to do some rearranging or switch out some exercises for that…
I appreciate the feedback…one more question…with the rep ranges…for example…upper body
15-30rp…thats such a wide range…with starting my first blast…should I aim for the low end or high end…and progress being with just more reps or weight or what…thanks again…
[quote]the pale writer wrote:
Thanks for the reply…didn’t think this thread was gonna make it back to page 1…weird…anyways…
I’ll try 15-30rp with upper…just stuck in the mentality of lower reps=better I guess
I went with regular chins because I wont really have a way to load the rack chins…but maybe I can figure something out…have been wanting to try these…
WM on calves was a typo
Forgot to put to leg press in that slot for B1
after reading more at IM i realized about the rack pulls sets and reps…
and it does seem like alotta back wear and tear…I’ll try to do some rearranging or switch out some exercises for that…
I appreciate the feedback…one more question…with the rep ranges…for example…upper body
15-30rp…thats such a wide range…with starting my first blast…should I aim for the low end or high end…and progress being with just more reps or weight or what…thanks again…
[/quote]
High Range. Definetly high range and add weight through the blast and the reps will drop ex: 100X15+10+5(30), 115X13+9+4(26), 125X12+8+4(24),140X11+6+3(20),150X10+5+2(18) not ideal but you get the idea.
Probably the best things I learned from reading C_C, Sentoguy(I received great feedback from), dropshot001 and Scott M’s posts were exercise selection to make the most progress, keep joints safe and save the lower back. In addition, stay high as possible with the reps for the same reasons above. Read everything you can from these guys. (If I left any gurus out I apologize).
cool…thanks for the input…gonna be weird going for 15 reps or so with the first set…been doing low reps (ala CT’s theories) for quite a while now…don’t even know where to start with weight poundages…but I’m sure after a few workouts I’ll adjust, and I’m looking forward to the change…
one more question when you get a chance…with pulldowns and such I’ve seen it recommended 11-20 and 20-30…which range would be better start in?
[quote]the pale writer wrote:
cool…thanks for the input…gonna be weird going for 15 reps or so with the first set…been doing low reps (ala CT’s theories) for quite a while now…don’t even know where to start with weight poundages…but I’m sure after a few workouts I’ll adjust, and I’m looking forward to the change…
one more question when you get a chance…with pulldowns and such I’ve seen it recommended 11-20 and 20-30…which range would be better start in?[/quote]
Kinda depends on whether you’re naturally a back or arm dominant puller. If you’re naturally arm dominant (meaning that you start to rely more on your arms the closer you go towards your max), then start out with 20-30. If you’re a naturally back dominant puller, then you can go with 11-20.
Also, one of the beauties with DC training (well, really any training program really) is that nothing is set in stone. It’s not like you’re buying a house or something and are making decisions that will have you locked in for decades to come. Each new blast is a chance to make adjustments in terms of exercise selection, exercise order, form, and yes RP range.
If choose 20-30 and at the end of your blast feel that you’d like to try 11-20, then give it a go in your next blast. If at the end of that blast you feel it worked well, keep it. If you feel like your arms were taking over too much towards the bottom of the RP range, then bump the RP range back up.
There’s a fair bit of trial and error when it comes to bodybuilding and none of us are going to be able to tell you exactly how your body is going to respond (let alone over the internet). It’s up to you to discover on your own.
BTW, why did you stop doing CT’s stuff?
I don’t know if you guys follow Shelby Starnes, but he posted this set today and it stood out to me. He’s doing a back width widow maker (advanced technique, do not add, it won’t help you). I thought it was pretty much perfect. The intensity and focus is something to emulate.
Took him 3 minites to get through 22 reps + statics, that’s a lot of tension.
Shelby is a machine with his training and clearly diet. He’s been using very tight form this offseason on almost all movements and has made some great strides(arms and quads).
He’s also doing my diet and makes me do a lot of cardio so he’s a jerk. (kidding it’s going great)
[quote]Scott M wrote:
Shelby is a machine with his training and clearly diet. He’s been using very tight form this offseason on almost all movements and has made some great strides(arms and quads).
He’s also doing my diet and makes me do a lot of cardio so he’s a jerk. (kidding it’s going great)[/quote]
Yeah I saw his progress shot and they were amazing! How much does that coaching cost? And how much is a lot of cardio 
?
I’d just like to say thanks to Sentoguy for turning me on to that shoulder raise machine post by Dante in the Cedric thread. Even though I don’t train DC per se, I’m doing the shoulder machine dealyo on bench and shoulder days and that shit WORKS. Try it if you have not already. It’s a good pain.
Hey guys, I’m just about finished my first blast which has gone phenomenally well. One area that’s not really responding as well though is my front delts, an odd place to be lagging I know. In the past I was always a shoulder presser and have worked hard over the last year to bring up my triceps and chest. It has been working well but is now getting to the point where my front delts are lagging behind. Pressing now feels all chest and/or triceps.
I was wondering if anyone has any recommendations of exercises for my next blast that are particularly good at getting the front delts involved.
Here’s the pressing exercises from my current blast for reference:
Chest
Incline BB Press - 11-15RP
Flat DB Press - 15-30RP
Nautilus Machine Press - 11-15RP
Shoulders
Seated DB Press - 15-30RP
Machine Lateral - 15-30RP
Military Press - 11-20RP
Triceps
CG Bench - 11-20RP
The only thing I’m feeling much front delt on is the military press, and even there I end up using a lot more tricep than I would like.
[quote]Therizza wrote:
I’d just like to say thanks to Sentoguy for turning me on to that shoulder raise machine post by Dante in the Cedric thread. Even though I don’t train DC per se, I’m doing the shoulder machine dealyo on bench and shoulder days and that shit WORKS. Try it if you have not already. It’s a good pain. [/quote]
Good to hear rizza. 
Keep us updated with the results.
[quote]Calis wrote:
Hey guys, I’m just about finished my first blast which has gone phenomenally well. One area that’s not really responding as well though is my front delts, an odd place to be lagging I know. In the past I was always a shoulder presser and have worked hard over the last year to bring up my triceps and chest. It has been working well but is now getting to the point where my front delts are lagging behind. Pressing now feels all chest and/or triceps.
I was wondering if anyone has any recommendations of exercises for my next blast that are particularly good at getting the front delts involved.
Here’s the pressing exercises from my current blast for reference:
Chest
Incline BB Press - 11-15RP
Flat DB Press - 15-30RP
Nautilus Machine Press - 11-15RP
Shoulders
Seated DB Press - 15-30RP
Machine Lateral - 15-30RP
Military Press - 11-20RP
Triceps
CG Bench - 11-20RP
The only thing I’m feeling much front delt on is the military press, and even there I end up using a lot more tricep than I would like.
[/quote]
What do you feel the machine laterals in? Surely not chest or triceps.
What do you feel the DB presses in? Your triceps? Try using a smaller ROM (from the bottom up 1/2 to 2/3 of the way, or until you start to feel your triceps kick in) and focusing on moving from the elbows.
SHIPs (Smith High Incline Presses) should also hit the front delts pretty well, assuming that you use a high enough incline, and allow you to use pretty heavy weights. It can be a little unnerving to begin with though (at least if you do them like Ruhl is in the video) bringing the bar down to your face though.
Again, make sure to focus on moving from the elbows to recruit the delts better if you’re having a hard time feeling them.
[quote]Scott M wrote:
Shelby is a machine with his training and clearly diet. He’s been using very tight form this offseason on almost all movements and has made some great strides(arms and quads).
He’s also doing my diet and makes me do a lot of cardio so he’s a jerk. (kidding it’s going great)[/quote]
Here’s one more endorsement of his dietary services.
[quote]Therizza wrote:
I’d just like to say thanks to Sentoguy for turning me on to that shoulder raise machine post by Dante in the Cedric thread. Even though I don’t train DC per se, I’m doing the shoulder machine dealyo on bench and shoulder days and that shit WORKS. Try it if you have not already. It’s a good pain. [/quote]
I wish I could do something like this for lateral delts but I pretty much just have free weights available for them.
Sentoguy or any of the other knowledgeable guys, any suggestions for stalling on WM squats? I did 315x17 and thought I was making good progress but now that I’m up to around 335 I’m only getting 10 breathing style (7,1,1,1 or so). I got 325x18 at my house about a month ago but now back at my school gym I don’t seem to be going anywhere (for the last 3 sessions or so)
[quote]pumped340 wrote:
[quote]Therizza wrote:
I’d just like to say thanks to Sentoguy for turning me on to that shoulder raise machine post by Dante in the Cedric thread. Even though I don’t train DC per se, I’m doing the shoulder machine dealyo on bench and shoulder days and that shit WORKS. Try it if you have not already. It’s a good pain. [/quote]
I wish I could do something like this for lateral delts but I pretty much just have free weights available for them.
Sentoguy or any of the other knowledgeable guys, any suggestions for stalling on WM squats? I did 315x17 and thought I was making good progress but now that I’m up to around 335 I’m only getting 10 breathing style (7,1,1,1 or so). I got 325x18 at my house about a month ago but now back at my school gym I don’t seem to be going anywhere (for the last 3 sessions or so) [/quote]
How is the heavy set going? Sounds to me like you may have stalled on squats and need to switch them out for another exercise. What does your current quad rotation look like?
Either that or, if you’re stalling on a bunch of things along with squats, might be time for a cruise or an increase in calories.