This was posted on another board, it’s Shelby using the 6’s on RDL’s last year.
DC Romanian Deadlifts - 305x6, 325x6, 345x6, 365x4 - YouTube!
I read an interesting thread on IM where DT posted a vid of a trainee getting 135x25rp on dips and everyone seemed to think that the 1 minute between sets was too long for the rest periods. It got me thinking, maybe I should time my rest periods, I mean I do 15 deep breaths the same every time more or less and I’ve been progressing very well, but I wonder if I could be doing even better if I figured out how long I’m actually taking between sets and maybe shortened it a bit.
Thoughts?
[quote]trav123456 wrote:
I read an interesting thread on IM where DT posted a vid of a trainee getting 135x25rp on dips and everyone seemed to think that the 1 minute between sets was too long for the rest periods. It got me thinking, maybe I should time my rest periods, I mean I do 15 deep breaths the same every time more or less and I’ve been progressing very well, but I wonder if I could be doing even better if I figured out how long I’m actually taking between sets and maybe shortened it a bit.
Thoughts?[/quote]
I think that you will be surprised when you time it. I did the same during my last blast and it was an average of 45-60 sec.
[quote]Mateus wrote:
[quote]trav123456 wrote:
I read an interesting thread on IM where DT posted a vid of a trainee getting 135x25rp on dips and everyone seemed to think that the 1 minute between sets was too long for the rest periods. It got me thinking, maybe I should time my rest periods, I mean I do 15 deep breaths the same every time more or less and I’ve been progressing very well, but I wonder if I could be doing even better if I figured out how long I’m actually taking between sets and maybe shortened it a bit.
Thoughts?[/quote]
I think that you will be surprised when you time it. I did the same during my last blast and it was an average of 45-60 sec. [/quote]
Did you start timing them and making them shorter? Was there a difference in progression?
Also what do you guys think of board presses for triceps?
[quote]trav123456 wrote:
[quote]Mateus wrote:
[quote]trav123456 wrote:
I read an interesting thread on IM where DT posted a vid of a trainee getting 135x25rp on dips and everyone seemed to think that the 1 minute between sets was too long for the rest periods. It got me thinking, maybe I should time my rest periods, I mean I do 15 deep breaths the same every time more or less and I’ve been progressing very well, but I wonder if I could be doing even better if I figured out how long I’m actually taking between sets and maybe shortened it a bit.
Thoughts?[/quote]
I think that you will be surprised when you time it. I did the same during my last blast and it was an average of 45-60 sec. [/quote]
Did you start timing them and making them shorter? Was there a difference in progression?[/quote]
Yes I made them shorter, 30 sec max. Progression changes was minimal and is relative to the time. For instance, incline smith would be 9,5,3-4. Changing the rest time brought it down to 9,3,2-3. Had to drop off in the weight just a little to get the reps back up but it is nothing to worry about. 2-3 weeks and I was back past that original weight with more reps.
Recorded a set to see my rest times
BB Incline 145x18+6+3
Looks like I’m at 45 secs each time
Why are forearm exercises straight setted and not rest paused?
[quote]Scott M wrote:
I think most people should do them like this, call them whatever you want 
[/quote]
I agree. This is the way I do them as well. The shorter ROM allows you to use more weight and keeps the stress on the hamstrings/glutes and off the lower back.
[quote]trav123456 wrote:
Recorded a set to see my rest times
BB Incline 145x18+6+3
Looks like I’m at 45 secs each time[/quote]
Not to rock the boat or be negative. But how come you are doing DC? I understand you trust Dante and the work he has done. Planned the workout according to his guidlines, but there is a part about being an advanced lifter or at least have a good exeprience. Your incline is weak and you would progress much faster on a different program.
I do not understand, how come people listen to ALL the things Dante is saying, but not to that part? Am I missing something.
145 pounds? You can generate ZERO intensity with that weight. Having 10 RM at 225 pounds and 350 are two different things and affect body completely differently even though they are 10 RM.
[quote]Quadforce wrote:
[quote]trav123456 wrote:
Recorded a set to see my rest times
BB Incline 145x18+6+3
Looks like I’m at 45 secs each time[/quote]
Not to rock the boat or be negative. But how come you are doing DC? I understand you trust Dante and the work he has done. Planned the workout according to his guidlines, but there is a part about being an advanced lifter or at least have a good exeprience. Your incline is weak and you would progress much faster on a different program.
I do not understand, how come people listen to ALL the things Dante is saying, but not to that part? Am I missing something.
145 pounds? You can generate ZERO intensity with that weight. Having 10 RM at 225 pounds and 350 are two different things and affect body completely differently even though they are 10 RM.[/quote]
To be honest I agree with you, but I was talking one a competitor at my gym and he said to just give it a shot, so I did. So far I’ve been progressing well and I’m very aware of my form and I’m not stupid enough to bash the program if something goes wrong so I don’t really see the problem. From my understanding Dante wants advanced lifters to do the program because too many new lifters were doing in improperly and bashing the program when it was really their lack of experience and discipline.
That being said if you guys still think I should do something else right now I’d take any suggestions seriously.
Edit: Incline has always been weak for me… I just checked my log and when I started DC 5 months ago I got 155x7 on incline… and during that time I dropped from 250 to 230. Maybe I could have done better with something else but that seems not too bad to me.
2nd Edit: That being said it probably wouldn’t be a bad idea to try something different for a while that has a bit more volume/frequency to see how I respond. Not a big deal.
bump?
We all collectively decided that DC doesn’t work and have moved onto Super Slow training principles. Please turn off the lights and lock the door on your way out.
I am so looking forward to the start of my cruise at the end of next week…have some lovely long stretching sessions planned out, some nice scenic foam rolling sessions…
[quote]Quadforce wrote:
Not to rock the boat or be negative. But how come you are doing DC? I understand you trust Dante and the work he has done. Planned the workout according to his guidlines, but there is a part about being an advanced lifter or at least have a good exeprience. Your incline is weak and you would progress much faster on a different program. [/quote]
I think this is an interesting point, if anyone is interested in going there…I don’t necessarily agree that another ‘program’ would allow faster progression for someone benching 60kg, but I do have specific concerns for relative newbs doing DC
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They won’t get it right, meaning they don’t know how to push themselves hard enough to do it right, so they’ll be wasting their time rest-pausing a very light weight
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Their bodies aren’t so well conditioned to tolerate this type of training, increasing injury risk
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Newbs nutrition often sucks, so they won’t be recovering properly from the workouts
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Even if they can hit a good load for a 6-10RM for a first set, they often need long rests to hit a single in successive RP sets let alone multiple reps, meaning they might as well just do conventional 3 x 10 lifting with minute/minute half breaks
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Their technique sucks on so many exercises that many techniques advocated in DC (e.g. deadlifting, the various pressing movements) are just not safe.
Anyways, just a few thoughts I thought I’d put out there, I’m sure there’s some detailed thread with various reasons why floating around somewhere else but hey, these forums are about getting our thoughts out there.
[quote]Quadforce wrote:
[quote]trav123456 wrote:
Recorded a set to see my rest times
BB Incline 145x18+6+3
Looks like I’m at 45 secs each time[/quote]
Not to rock the boat or be negative. But how come you are doing DC? I understand you trust Dante and the work he has done. Planned the workout according to his guidlines, but there is a part about being an advanced lifter or at least have a good exeprience. Your incline is weak and you would progress much faster on a different program.
I do not understand, how come people listen to ALL the things Dante is saying, but not to that part? Am I missing something.
145 pounds? You can generate ZERO intensity with that weight. Having 10 RM at 225 pounds and 350 are two different things and affect body completely differently even though they are 10 RM.[/quote]
Well, you can generate plenty of “intensity” with that weight (meaning you can put all of your effort into it), but you’re right in that the type of stress it puts on your muscles/nervous system is much different than at 350 lbs.
Honestly I don’t know why you (trav) chose such a light weight for this set. Generally incline BB is done for 11-15 RP, which would mean anywhere from a 6-10 RM for most people. Since you are able to do 145 for 18, you could probably use at least 185 on this (if not more) and still hit the 11-15 RP range fairly easily.
Do you have a shoulder injury, or are you much older than you look to warrant using such high reps?
There are examples of people who start DC at lower strength levels than most and are able to stick with the program and continue to progress. But you’ve got to be able to really flip the intensity switch while training, you’ve got to make absolutely certain that you are eating big (and getting 1.5-2 grams of protein per lb of bodyweight/carb cut-offs if need be, green tea, etc… to keep fat gain at bay), and you’ve got to be constantly striving to beat your log book and increase the weight on the bar as often as possible.
Not many intermediates can consistently do those things, let alone beginners. You’ve got to be honest with yourself and ask yourself if you are really giving the program everything you’ve got, or if you’re better off switching to something a little less demanding/aggressive for the time being until you’ve built up a little more strength, consistency with the eating, and intensity in terms of attacking the weights.
[quote]Scott M wrote:
We all collectively decided that DC doesn’t work and have moved onto Super Slow training principles. Please turn off the lights and lock the door on your way out. [/quote]
LOL. Yes, and only training once a week. 
[quote]Scott M wrote:
We all collectively decided that DC doesn’t work and have moved onto Super Slow training principles. Please turn off the lights and lock the door on your way out. [/quote]
Excuse me, its light weight for lots of reps only please
AND just like that the DC thread is back Haven’t posted on this thread the last few months, just been blasting away. Looking to switch up some of the exercises. If I wanted to incorporate some pendalay rows should it be here:
A1
Incline Smith press 12-20rps
Standing Military Press 11-20 RP
Reverse grip smith bench 11-20rps
HS High Rows 15-30RP
Rack Deadlift 10-12 (SS) then 6-8 (SS)
or here:
A2
Flat Dumbell Press 15-30RP
Smith High Incline Press 11-20rps
Close grip smith bench 11-20rps
Rack Chins to Front 15-30RP
HS Low Row 10-12 (straight set)
or even here:
A3
HS Incline Press 12-20rps
Dumbell Press 15-30RP
Skull crushers 15-30RP
HS Pulldown 12-20RP
Kroc Row 10-12 (SS) then 6-8 (SS)
and if I am going to do the 6’s on the RDL instead of the SS should I still do my WM at the end or should I just end with the RDL?
Personally I would put the Pendlay row in where you have Kroc rows, not knowing the rest of your split(legs). Either of the row variations would be fine to sub it for though.
AS to how you structure the training quads/hamstrings wise with the stiff leg protocol that’s up to you. To me that’s the most challenging thing I’ll do that day so I’d put it last whereas others will keep quads last no matter what. Either way I’d be sure to pair it up with something like a leg press or hack squat to spare the lower back some. If you try to put a back squat with stiff leg dead one of them will be severely compromised.