DC Training Thread (Part 3)

Training Bodybuilding
81

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this)

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh)
DB Press 15-30 rps
Skull Crushers 15-30 rps
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this)
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM

82

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this)

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh)
DB Press 15-30 rps
Skull Crushers 15-30 rps
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this)
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

If I were I would switch your SLDL and seated leg curl around. SLDL’s and back squats would murder my lower back, and on your leg curl/leg press day you don’t have any lower back work. So on B1 do your leg presses first, then SLDL, and then on B2 do seated leg curl and then back squats.

83

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this)

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh)
DB Press 15-30 rps
Skull Crushers 15-30 rps
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this)
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

I know that some people like floor press for the pecs (stu seems to really like them), but personally I never really felt they were a good pec builder for me. I prefer exercises that stretch the pecs or where I can focus on the bottom ROM.

Also, when you said you’re trying to bring up your back, would that be back width or back thickness?

84

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this)

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh)
DB Press 15-30 rps
Skull Crushers 15-30 rps
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this)
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

I know that some people like floor press for the pecs (stu seems to really like them), but personally I never really felt they were a good pec builder for me. I prefer exercises that stretch the pecs or where I can focus on the bottom ROM.

Also, when you said you’re trying to bring up your back, would that be back width or back thickness?[/quote]

Both actually.

85

So what do you guys doing DC think about this “new” perfect rep stuff? Clearly pretty opposite from DC training

86

[quote]pumped340 wrote:
So what do you guys doing DC think about this “new” perfect rep stuff? Clearly pretty opposite from DC training[/quote]

I wouldn’t say it’s totally opposite. The main difference seems to be the not grinding out reps part. Ramping up to your work set with perfect reps works well with DC. You can also use the fast turnaround together with a slow negative. Just do a controlled negative as usual but then let the weight “drop” right before you reach a full (or close to full) stretch and explode up.

87

[quote]pumped340 wrote:
So what do you guys doing DC think about this “new” perfect rep stuff? Clearly pretty opposite from DC training[/quote]

?

DC Rep usually either:

  1. regular: Explosive positive, controlled negative. While you may not get an actual fast turnaround, if you pause the weight (still contracting the muscles, obviously) just for a sec or so (say, on the chest on the bench) and then explode back up, you get the same effect or at least a similar one to a dead-stop rep…

  2. Dead-Stop… Like Dead Stop Extensions etc… Explode from the ground/bench/pins, controlled negative (doesn’t necessarily mean slow, i.e. deadlifts).

  3. Explosive positive, controlled but fast negative, fast turnaround (i.e. skip laterals).

Perfect Rep:

  1. Explosive positive, variable negative, fast turnaround.

  2. From a dead stop

( 3) perhaps, I’m not sure if he talked about this topic before… But I paused reps should work, too…)

CT uses the perfect rep as a way of explaining existing, well-working concepts man… I think you kind of missed that part.

And if you’re talking about the “no grinding reps” and low-rep stuff etc… That’s because IBB is a different system. It lets you keep overall/general fatigue at bay… You can still do higher rep sets to failure after your ramp, if you feel strong that day or whatever…

You focus too much on differences between successful systems rather than looking at the similarities…

Those differences are just there because the systems are organized in a different way/have different roots (oly lifting vs. Post-failure/low volume bbing I guess)… But despite the differences both systems share the same similarities which practically all successful routines with similar goals share.
CT and Dante took the same basic aspects of lifting but each added a different twist, so to speak, and both work… Though CT’s approach is applicable for beginners and intermediates as well, while DC requires more experience before you can make it work as it is supposed to.

88

[quote]pumped340 wrote:
So what do you guys doing DC think about this “new” perfect rep stuff? Clearly pretty opposite from DC training[/quote]

No, not really. Dante has long advocated doing a controlled negative and an explosive positive, which is pretty much what CT has been stressing (admittedly CT has given much more detailed instruction in this regard). Sure they differ in terms of chosen rep range, and CT isn’t as aggressive in terms of progression or pushing it to failure. But as far as the actual reps go, they are pretty similar.

89

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps [/quote] Consider upping the range to 12-20RP… Start with a weight that allows you to get 18-20+ and work your way down slowly over the course of your blasts. [quote]
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps [/quote] Do droop rows here maybe… Or v-handle pulldowns… Or HS High Rows, which are great imo. [quote]
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this) [/quote] Why? Got a HS low row /unilateral row or some such? [quote]

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS [/quote] Others have already mentioned that this (back squats + sldl same session) can cause trouble, so I won’t go into that again. [quote]
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh) [/quote] Got any kind of hammerstrength press ? If it’s too much of a bitch to get the weight up on the first rep (shoulders), put plates under the lever arms, or pile rubber sheets under them or so… HS Incline presses are great, as is the lying flat bench… If you don’t have those, do incline DB presses here[quote]
DB Press 15-30 rps
Skull Crushers 15-30 rps [/quote] Could replace them with, say, neutral grip DB presses, but not after DB overhead presses… On a different day perhaps. One thing that might be a good idea is to take out one of your shoulder press exercises, replace them with machine laterals or so for 15-30RP, that way you have a bit more breathing room for added chest/tri pressing without overstressing your shoulders… Could use either the aforementioned neutral grip, elbows fully tucked DB presses, or go with elbows semi-tucked… Those can still hit the chest pretty well, better than most bench movements for me… [quote]
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS [/quote] Replace this with kroc rows maybe… And don’t forget that scapular motion initiates the lift, not your arm flexors. [quote]

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this) [/quote] Why? Any chance you’re doing them wrong? If you pull the weight up with the traps (i.e. shrug the shoulder up) before you explode it up from a somewhat bent arm via arm flexors, then you’ll get less out of them and the weight will begin to feel too heavy eventually… You can do that on the last few reps though, or when you later get to the really heavy 'bells.
Also don’t forget to use straps. [quote]
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

Here’s some food for thought: You could use chinups (shoulder-width grip or so) as a bicep exercise (still do a curl variant for forearms after that) to beef up your back a bit… But then you can’t really turn it into a primarily bicep exercise, but will have to keep your chest up and lift with your back (will still hit the bis quite a bit, can’t avoid that on chins as opposed to pullups).
Also, neutral (v-handle) chinups can work well.

Now don’t replace all your bicep exercises with chin variants, that might just as well end up killing your back recovery. Just replace one, or better yet, choose better exercises for your regular back slots and see how far that will get you.

Watch Dorian Yates’ blood and guts back training videos… Esp. The way he does his reps on the HS unilateral row… You don’t have to go quite as slow on the negative, but consider slowing your negatives anyway, make sure the positive is explosive as well as initiated by your back and not your arms etc.

Could also add some face pulls after your regular training (not in a straining set/rep format, just ramp up in sets of 8 or 10 or whatever quickly, really contract your mid/upper back and release on the negative… In-between doing broomstick/towel stretches… Might help some with your shoulders.

90

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps [/quote] Consider upping the range to 12-20RP… Start with a weight that allows you to get 18-20+ and work your way down slowly over the course of your blasts. [quote]
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps [/quote] Do droop rows here maybe… Or v-handle pulldowns… Or HS High Rows, which are great imo. [quote]
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this) [/quote] Why? Got a HS low row /unilateral row or some such? [quote]

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS [/quote] Others have already mentioned that this (back squats + sldl same session) can cause trouble, so I won’t go into that again. [quote]
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh) [/quote] Got any kind of hammerstrength press ? If it’s too much of a bitch to get the weight up on the first rep (shoulders), put plates under the lever arms, or pile rubber sheets under them or so… HS Incline presses are great, as is the lying flat bench… If you don’t have those, do incline DB presses here[quote]
DB Press 15-30 rps
Skull Crushers 15-30 rps [/quote] Could replace them with, say, neutral grip DB presses, but not after DB overhead presses… On a different day perhaps. One thing that might be a good idea is to take out one of your shoulder press exercises, replace them with machine laterals or so for 15-30RP, that way you have a bit more breathing room for added chest/tri pressing without overstressing your shoulders… Could use either the aforementioned neutral grip, elbows fully tucked DB presses, or go with elbows semi-tucked… Those can still hit the chest pretty well, better than most bench movements for me… [quote]
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS [/quote] Replace this with kroc rows maybe… And don’t forget that scapular motion initiates the lift, not your arm flexors. [quote]

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this) [/quote] Why? Any chance you’re doing them wrong? If you pull the weight up with the traps (i.e. shrug the shoulder up) before you explode it up from a somewhat bent arm via arm flexors, then you’ll get less out of them and the weight will begin to feel too heavy eventually… You can do that on the last few reps though, or when you later get to the really heavy 'bells.
Also don’t forget to use straps. [quote]
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

Here’s some food for thought: You could use chinups (shoulder-width grip or so) as a bicep exercise (still do a curl variant for forearms after that) to beef up your back a bit… But then you can’t really turn it into a primarily bicep exercise, but will have to keep your chest up and lift with your back (will still hit the bis quite a bit, can’t avoid that on chins as opposed to pullups).
Also, neutral (v-handle) chinups can work well.

Now don’t replace all your bicep exercises with chin variants, that might just as well end up killing your back recovery. Just replace one, or better yet, choose better exercises for your regular back slots and see how far that will get you.

Watch Dorian Yates’ blood and guts back training videos… Esp. The way he does his reps on the HS unilateral row… You don’t have to go quite as slow on the negative, but consider slowing your negatives anyway, make sure the positive is explosive as well as initiated by your back and not your arms etc.

Could also add some face pulls after your regular training (not in a straining set/rep format, just ramp up in sets of 8 or 10 or whatever quickly, really contract your mid/upper back and release on the negative… In-between doing broomstick/towel stretches… Might help some with your shoulders.

[/quote]

Thanks CC! I have been doing the broomstick therapy for the shoulders and do face pulls typically on my Monday and Friday sessions before I leave the gym. Here is the updated program:

1A
Incline Smythe 12-20 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
HS High Rows 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Leg Press 8-12 SS
SLDL 15-30 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
HS Low Row 10-12 SS

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
Seated Leg Curls 15-30 rps
Back Squats 6-10 SS
Leg Press WM

3A
HS Incline Press 12-20 rps
DB Press 15-30 rps
Skull Crushers 15-30 rps
HS Pulldown 12-20 rps
Kroc Row 10-12 SS then 6-8 SS

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM

91

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?
[/quote]

Chest and back.

1A
Incline Smythe 11-15 rps [/quote] Consider upping the range to 12-20RP… Start with a weight that allows you to get 18-20+ and work your way down slowly over the course of your blasts. [quote]
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
Pull Downs to Front 15-30 rps [/quote] Do droop rows here maybe… Or v-handle pulldowns… Or HS High Rows, which are great imo. [quote]
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Seated Leg Curls 15-30 rps
Leg Press 8-12 SS
Leg Press WM

2A
Flat DB Press 15-30 rps
HS Military Press 11-20 rps
Close Grip Smythe Bench 11-20 rps
Rack Chins to Front 15-30 rps
T-Bar Rows 10-12 SS (Want to change this) [/quote] Why? Got a HS low row /unilateral row or some such? [quote]

2B
BB Preacher Curls 11-20 rps
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
SLDL 15-20 SS [/quote] Others have already mentioned that this (back squats + sldl same session) can cause trouble, so I won’t go into that again. [quote]
Back Squats 6-10 SS
Leg Press WM

3A
Floor Press 11-20 rps (uugghh) [/quote] Got any kind of hammerstrength press ? If it’s too much of a bitch to get the weight up on the first rep (shoulders), put plates under the lever arms, or pile rubber sheets under them or so… HS Incline presses are great, as is the lying flat bench… If you don’t have those, do incline DB presses here[quote]
DB Press 15-30 rps
Skull Crushers 15-30 rps [/quote] Could replace them with, say, neutral grip DB presses, but not after DB overhead presses… On a different day perhaps. One thing that might be a good idea is to take out one of your shoulder press exercises, replace them with machine laterals or so for 15-30RP, that way you have a bit more breathing room for added chest/tri pressing without overstressing your shoulders… Could use either the aforementioned neutral grip, elbows fully tucked DB presses, or go with elbows semi-tucked… Those can still hit the chest pretty well, better than most bench movements for me… [quote]
HS Pulldown 12-20 rps
Seated Row 10-12 SS then 6-8 SS [/quote] Replace this with kroc rows maybe… And don’t forget that scapular motion initiates the lift, not your arm flexors. [quote]

3B
HS Machine Curls 11-20 rps
Pinwheel Curls 10-20 SS (want to change this) [/quote] Why? Any chance you’re doing them wrong? If you pull the weight up with the traps (i.e. shrug the shoulder up) before you explode it up from a somewhat bent arm via arm flexors, then you’ll get less out of them and the weight will begin to feel too heavy eventually… You can do that on the last few reps though, or when you later get to the really heavy 'bells.
Also don’t forget to use straps. [quote]
Leg Press Calf Raises 10-12 SS
Sumo Press 15-25 SS
Front Squats 6-10 SS
Leg Press WM[/quote]

Here’s some food for thought: You could use chinups (shoulder-width grip or so) as a bicep exercise (still do a curl variant for forearms after that) to beef up your back a bit… But then you can’t really turn it into a primarily bicep exercise, but will have to keep your chest up and lift with your back (will still hit the bis quite a bit, can’t avoid that on chins as opposed to pullups).
Also, neutral (v-handle) chinups can work well.

Now don’t replace all your bicep exercises with chin variants, that might just as well end up killing your back recovery. Just replace one, or better yet, choose better exercises for your regular back slots and see how far that will get you.

Watch Dorian Yates’ blood and guts back training videos… Esp. The way he does his reps on the HS unilateral row… You don’t have to go quite as slow on the negative, but consider slowing your negatives anyway, make sure the positive is explosive as well as initiated by your back and not your arms etc.

Could also add some face pulls after your regular training (not in a straining set/rep format, just ramp up in sets of 8 or 10 or whatever quickly, really contract your mid/upper back and release on the negative… In-between doing broomstick/towel stretches… Might help some with your shoulders.

[/quote]

Thanks CC! I have been doing the broomstick therapy for the shoulders and do face pulls typically on my Monday and Friday sessions before I leave the gym. Here is the updated program:

1A
Incline Smythe 12-20 rps
Military Press Smythe 11-20 rps
RGBP Smythe 11-20 rps
HS High Rows 15-30 rps
Rack Deads 10-12 SS 6-8 SS

1B
BB Curls 11-20 rps
Reverse Grip Preacher Curls 10-20 SS
HS Seated Calf Raise 10-12 SS (slow negative held at the bottom)
Leg Press 8-12 SS
SLDL 15-30 SS
Leg Press WM
[/quote]

Do both sets of leg press, then SLDL

Why use a leg press for the widow here? You can do WM’s with back squats just fine (as opposed to front squats).

If you really feel like skull crushers are a good exercise for you, then ok. But IMO there are better long head builders that don’t put as much stress on the elbows (dead extensions and PJR’s for example).

92

Yea I actually just meant the going to failure part and, now that CC brought it up, the rep range. Not referring to the actual execution of the rep. Both focus on progress of course but so does pretty much any program. The intensity of each set (3 Rest-paused sets/higher reps vs. not even going to failure/low reps) is pretty much opposite. If CT’s method explains that progress will be much faster when stopping the 1 final set before even significantly slowing down then naturally he feels going way past failure would cause significantly slower progress.

93

[quote]pumped340 wrote:
Yea I actually just meant the going to failure part and, now that CC brought it up, the rep range. Not referring to the actual execution of the rep. Both focus on progress of course but so does pretty much any program. The intensity of each set (3 Rest-paused sets/higher reps vs. not even going to failure/low reps) is pretty much opposite. If CT’s method explains that progress will be much faster when stopping the 1 final set before even significantly slowing down then naturally he feels going way past failure would cause significantly slower progress. [/quote] … Within the context of the IBB routines or his HTH system (is that what it’s called?), but obviously DC is a different system.

Also, you’re training as intensely as you can on both…

Ever wonder why none of us ask questions like this? :slight_smile:

All these “do you (coach/advanced trainee/whatever) think that this (method/system/whatever) is a good idea/works/bla” questions… I just hope you’re making serious progress physique and strength -wise while you’re asking all this stuff and don’t end up changing your routine all the time.

94

Just curious where you get your info on dc training from. I would like to learn more is there books or websites available

95

[quote]srbyrne79 wrote:
Just curious where you get your info on dc training from. I would like to learn more is there books or websites available[/quote]

I can’t post the forum name on here unfortunately…

Do a google search for “Doggcrapp the dogg pound” and the first hit should be the right site.

Read the stickies there, ask questions in the puppy pound subforum (after reading everything).

96

That incline smith press is made of pure gold. It will become a staple for upper chest

These DC threads are the most useful on the site. Keep on posting good shit guys.

97

I’m bringing up my calves, months of training them 3x a week with high volume and heavy ass weight has done nothing, so I’ switching to DC calf raises in the leg press. Almost cried the first time.

I started with 70 kg and got 15 reps in 4.30, and am now at 82.5 kg for 11 reps in 4.42.

How much do you use for this exercise? it isn’t as much the weight that’s killing me, it’s the stretch…How about some heavy ass calf raises before the DC set, say 4-6-rep range?

What about progression?More reps is a given, but how much can I expect to gain on sub-100 kg calf raises?

98

Can anyone describe droop rows to me? I’ve read about them before, and I know Justin Harris uses them, but I can’t work out what they’re supposed to be. Thanks.

99

[quote]Amonero wrote:How about some heavy ass calf raises before the DC set, say 4-6-rep range?

[/quote]

Nope

[quot]
What about progression?More reps is a given, but how much can I expect to gain on sub-100 kg calf raises?

[/quote]
Not sure what you mean here, find a weight you fail between 10-12 reps and constantly constantly try to improve weight and or reps. Try to double your training weights over the next year and see if your calves haven’t improved dramatically

100

[quote]Scott M wrote:

[quote]Amonero wrote:How about some heavy ass calf raises before the DC set, say 4-6-rep range?

[/quote]

Nope

[quot]
What about progression?More reps is a given, but how much can I expect to gain on sub-100 kg calf raises?

[/quote]
Not sure what you mean here, find a weight you fail between 10-12 reps and constantly constantly try to improve weight and or reps. Try to double your training weights over the next year and see if your calves haven’t improved dramatically[/quote]

Allright, sounds good.2x a week, 2.5 kg each week should see me doubling the weight in about 6 months :wink: That’d be cool.