[quote]Cephalic_Carnage wrote:
How you doin’ ?
[/quote]
Been good, do you still have my email?
Hey… Just wanted to sign in after my second DC training workout. My first 2 sessions have been like a dream come true. Straightforward, honest, all-out work sets and cardio in off days… I think I’m gonna love this program. And I’m really glad I have all these DC threads on T-Nation to look through for advice and input. Hats off to the regular contributors around here!
widowmaker hack squat is no joke…
[quote]Doh wrote:
widowmaker hack squat is no joke…[/quote]
I prefer them to WM backsquat 
[quote]Doh wrote:
[quote]deadliftgoal500 wrote:
Quick question not on DC training but on rest-pause.
What’s everyone’s opinion of using rest-pause on back exercises such as lat pulldowns and seated cable rows since they don’t put the lower back in jeopardy?
*and if rest-pause is recommended, what should be the total rep number? i was thinking 15-25 RP[/quote]
I don’t see the problem with using rest-pause on those back exercises since as you mentioned lower back is taken out of the equation. Since this is non-DC I can’t give you a number for you can probably experiment and feel which works best for you since there’s no “magic” number and it’s different for everyone.[/quote]
Even though i’m not doing DC, i have started doing rest-pause on all of my movements(not to failure though), and just want to say IT FUCKIN WORKS!!! I’m so happy i saw this thread and started rest-pausing.
[quote]zraw wrote:
[quote]Doh wrote:
widowmaker hack squat is no joke…[/quote]
I prefer them to WM backsquat :([/quote]
Just about anything is more pleasant than WM backsquat. 
For me a WM backsquat is a walk in the park. Now, if it’s a WM FRONTsquat, then I die before I get 20 reps.
WM frontsquats
[quote]DeltaOne wrote:
For me a WM backsquat is a walk in the park. Now, if it’s a WM FRONTsquat, then I die before I get 20 reps.[/quote]
Yeah, but once you’re dead the pain stops. 
I just want to say that I don’t necessarily train “DC Style”, but these DC threads are informative and interesting.
hey guys, today was my first DC workout. i fucking fell in love. the pump i got from the rest pause sets and then extreme stretching was just insane. today was:
Workout A1
Smith Flat Bench (10-15RP) - 275lbs, came short 4-3-2, need to find weight for this still.
Dumbbell Military (11-20RP) - 75lbers, 6-4-3
Incline EZ Bar Extensions (15-25RP) - bar +70lbs, 12-5-6, need more weight
V Bar Pulldowns (11-20RP) - 10 plates, weight rubbed off on them, 8-4-3
Rack Pulls (6-8 & 10-12SS) - below knees, 315 for 6, 275 for 10
the next couple weeks im just messing around trying to find out my starting weights, so i dont start killing the logbook until i get everything straight and organized. any critique on that workout is welcome!
i tried to make chest a smith exercise and delts a dumbbell, and vice verse for A2 and A3, so i dont get wooped trying to get the dumbbells in position each RP set.
most likely swapping out v bar pulldowns for underhand grip pulldowns, as i wasnt quite feeling this in my lats. my other lat width exercises are pullups and wide grip pulldowns. backup exercises for when i lose one of those is rack chins, then neutral grip pullups, then chinups.
[quote]Scott M wrote:
[quote]Cephalic_Carnage wrote:
How you doin’ ?
[/quote]
Been good, do you still have my email? [/quote]
Not sure, I think I used my old, now derelict address then… If anything comes up, you can find my new one in my profile → info → occup.
[quote]wannabebig25 wrote:
hey guys, today was my first DC workout. i fucking fell in love. the pump i got from the rest pause sets and then extreme stretching was just insane. today was:
Workout A1
Smith Flat Bench (10-15RP) - 275lbs, came short 4-3-2, need to find weight for this still.
Dumbbell Military (11-20RP) - 75lbers, 6-4-3
[/quote] Most DB Presses are done 15-30RP due to the difficulty of getting the DB’s into place again and again in an exhausted state. [quote]
Incline EZ Bar Extensions (15-25RP) - bar +70lbs, 12-5-6, need more weight
V Bar Pulldowns (11-20RP) - 10 plates, weight rubbed off on them, 8-4-3
[/quote] I would do 15-30RP/20-30RP for the majority of Lat Exercises, because the heavier you go (esp. on the second and third RP leg), often it happens that the body lets muscles other than the lats take over to a large degree (esp. arm flexors, long head of triceps, and so on).
Some exercises where you get great mind-muscle connection can be done heavier, like 12-20 maybe. [quote]
Rack Pulls (6-8 & 10-12SS) - below knees, 315 for 6, 275 for 10
the next couple weeks im just messing around trying to find out my starting weights, so i dont start killing the logbook until i get everything straight and organized. any critique on that workout is welcome!
i tried to make chest a smith exercise and delts a dumbbell, and vice verse for A2 and A3, so i dont get wooped trying to get the dumbbells in position each RP set.
most likely swapping out v bar pulldowns for underhand grip pulldowns, as i wasnt quite feeling this in my lats. my other lat width exercises are pullups and wide grip pulldowns. backup exercises for when i lose one of those is rack chins, then neutral grip pullups, then chinups.
[/quote]
Great to hear that you liked it (that may change drastically during weeks 8+ hahaha).
There are a few things to consider:
Start your first blast really light, over the target rep range (i.e. if you want 12-20RP, start with something you get 20-25 or more)… I do this for every blast actually.
(all good reps, well-controlled negatives… If you get to just dropping the bar each time, you may find yourself suddenly stuck in your progress and with tendon issues)
The reason is that it’s somewhat similar in effect to many of the classic powerlifting cycles… I.e. start light, add weight, drop reps as needed for 10-12 weeks, rinse and repeat.
This gives you a) A bit of an additional deload effect (you still go all-out, but it helps that you’re not always using max weight except on the cruises, especially useful for stronger guys) and it will almost certainly increase your strength drastically from blast to blast (provided nutrition etc is on point and you gain some weight).
When I first started doing it, I saw the “start high, always try to aggressively (provided technique does not break down) add weight unless your reps fall too low” approach recommended by a DC vet and saw it practiced by some other very successful guys who’d tried the system and after doing it myself that’s what I’d recommend over starting heavy and often having to work on the reps.
Now, as far as exercises go…
You do your flat bench in the smith (isn’t that extremely awkward? Pretty much forces you to do it BB style, no?)
Flat Bench is rarely used, the standard BB Flat Bench has led to a lot of pec tears (consider the quick strength increases)… I’d personally only include it for 2 straight sets (5 or 6-8 + 9-12, like deadlifts) and do it with your best powerlifting setup, then make sure your other 2 pec exercises really hit the pecs well and just do the flat BB as a strength move with relatively little pec involvement… Or just do something else instead (Incline BB, Hammer Incline or Flat or Smith Incline, DB Flat or Incline Presses… Make for a good rotation for example).
Setup is paramount to keeping healthy when flat benching in any event…
Wannabebig, you could post your entire rotation (+ rep ranges) here and we’ll take a look.
GREAT info there, thanks C_C! ill post my entire routine below, just fixing a couple rep ranges as per your suggestions.
Workout A1
Incline Barbell Bench (10-15RP)
Dumbbell Military (15-30RP)
Incline EZ Bar Extensions (15-30RP)
Underhand Grip Pulldowns (15-30RP)
Rack Pulls (6-8 & 10-12SS)
Workout B1
Barbell Curls (11-20RP)
Pinwheel Curls (15-30RP)
Standing Calves (10-12SS)
Sumo Leg Press (6-8 & 10-12SS)
Hack Squat (6-10SS, 20WM)
Workout A2
Incline Dumbbell Bench (15-30RP)
Smith Shoulder Press (10-15RP)
Weighted Dips (15-30RP)
Wide Grip Pulldowns (15-30RP)
Barbell Row (6-8 &10-12SS)
Workout B2
Alt DB Curls (11-20RP)
Hammer Curls (15-30RP)
Seated Calves (10-12SS)
Lying Leg Curls (8-10 & 12-15SS)
Squat (4-6SS, 20WM)
Workout A3
Wide Hammer Strength (10-15RP)
Hammer Strength Shoulders (10-15RP)
Smith Close Grip Bench (10-15RP)
Pullups (10-15RP)
1 Arm Supported DB Rows (11-20RP)
Workout B3
Preacher Curls (15-30RP)
Reverse Curls (15-30RP)
Calf Sled (10-12SS)
Romanian Deadlift (6-8 & 10-12SS)
Leg Press (6-10, 20WM)
swapped out smith bench with incline barbell bench in the power rack, should be ok safety wise. tried to put rack pulls and WW squat as far away from each other as possible. also hamstring movements that are easier on the low back before squats and hacks. i know lat thickness exercises shouldnt be RP’d but supported 1 arm dumbbell rows put no pressure on my low back so i think it should be okay? i HATE cable rows fyi i cant feel it in my back at all. only things im not sure of is the rep ranges. any input is appreciated.
[quote]wannabebig25 wrote:
Workout B1
Barbell Curls (11-20RP)
Pinwheel Curls (15-30RP)
Standing Calves (10-12SS)
Sumo Leg Press (6-8 & 10-12SS)
Hack Squat (6-10SS, 20WM)
Workout A2
Incline Dumbbell Bench (15-30RP)
Smith Shoulder Press (10-15RP)
Weighted Dips (15-30RP)
Wide Grip Pulldowns (15-30RP)
Barbell Row (6-8 &10-12SS)
Workout B2
Alt DB Curls (11-20RP)
Hammer Curls (15-30RP)
Seated Calves (10-12SS)
Lying Leg Curls (8-10 & 12-15SS)
Squat (4-6SS, 20WM)
Workout A3
Wide Hammer Strength (10-15RP)
Hammer Strength Shoulders (10-15RP)
Smith Close Grip Bench (10-15RP)
Pullups (10-15RP)
1 Arm Supported DB Rows (11-20RP)
Workout B3
Preacher Curls (15-30RP)
Reverse Curls (15-30RP)
Calf Sled (10-12SS)
Romanian Deadlift (6-8 & 10-12SS)
Leg Press (6-10, 20WM)
swapped out smith bench with incline barbell bench in the power rack, should be ok safety wise. tried to put rack pulls and WW squat as far away from each other as possible. also hamstring movements that are easier on the low back before squats and hacks. i know lat thickness exercises shouldnt be RP’d but supported 1 arm dumbbell rows put no pressure on my low back so i think it should be okay? i HATE cable rows fyi i cant feel it in my back at all. only things im not sure of is the rep ranges. any input is appreciated.
[/quote]
Don’t resy pause the forearm work
I don’t like the low rep set for rows - at least for me, think my biceps take over a bit
hamstrings- are normally one set not two
Squats - I would up the rep range from 4-6 to 4-8 makes progress easier to maintain IME
Sumo Legpress is one 15-25ss
Legcurls are 15-30rp
On workout B3 do the legpress before the deadlift
I would swap workout B2 and B3 so that you have more time between the two “deadlift” movements
Rest has been covered
Hi C_c, you fine? A little off-topic here - just wondering, do you still do the unloading type workouts every time you complete the full body 3 times? You know where you do higher reps to give your joints a rest/boost drive etc…
thanks for the info and tips guys, but ive decided not to pursue DC training for a couple more years. im just not at an advanced enough level where im able to give it 110% all ive got into 3 RP sets. i cannot generate that intensity yet, as my 2nd workout was less than stellar. i dont want to butcher the DC name lol, so ive decided to move onto something like dorian yates HIT style, 1 or 2 all out sets of 3 or 4 exercises. hopefully this is a good stepping stone to DC training in 1 or 2 more years.