[quote]Sentoguy wrote:
[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. ;)[/quote]
It’s that kind of pain that binds to your soul.
I really hate frontsquats… that’s why I need to do them in my next blast…
[quote]wannabebig25 wrote:
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.[/quote]
Actually, Yates style training ( done to the letter ) can be pretty demanding on you, even more than DC. CC can chime in here if he wants.
If you want to “get ready” for DC, there is no real secret, any routine that has you progressing and gaining strength is good to go. You can even water down DC principles and apply it to your own routine.
Everything works.
[quote]DeltaOne wrote:
[quote]wannabebig25 wrote:
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.[/quote]
Actually, Yates style training ( done to the letter ) can be pretty demanding on you, even more than DC. CC can chime in here if he wants.
If you want to “get ready” for DC, there is no real secret, any routine that has you progressing and gaining strength is good to go. You can even water down DC principles and apply it to your own routine.
Everything works.[/quote]
i actually did a chest/bi, back, and shoulder/tri session yates style since my last post. taking all sets (1 MAYBE 2, usually 1) to failure (4 exercises) with aid of a spotter. i am NOWHERE near as sore as i got from the 3RP sets of ONE exercise from my DC workouts. its weird.
id be interested in the watered down DC principles though. i enjoy one exercise RP’d, but i also like throwing in stuff like flyes, lateral raises, and preacher curls hah.
im guessing it would be something like this for chest:
dumbbell bench - 15-20RP
hammer strength - 1-2 sets to failure
incline flyes - 2 sets 8-10
cable crossover - 2 sets of 12-15 for teh pumpz
Check out Mark Dugdale’s video where he went and trained with Dorian, at least the chest session he did something very similar to that.
[quote]Scott M wrote:
Check out Mark Dugdale’s video where he went and trained with Dorian, at least the chest session he did something very similar to that. [/quote]
haha i watched that entire video. great stuff.
[quote]wannabebig25 wrote:
id be interested in the watered down DC principles though. [/quote]
For the watered down DC principles, I’d keep the frequency up (i.e. 2 way), but only rotate say 2 exercises (instead of 3).
With sets I’d do 2 straight sets instead of 3 RP - the total reps would be something like 15 or so (e.g. 8 first set, 5-6 on second set done 1-2 minutes later). Or ramp up to a heavy 4-6 rep set (can drop and do a higher rep set for the pump…good for back/legs).
IMO, cruising/deloading is great and should be done sooner rather than later for the sake of keeping drive high, and overall fatigue/catabolism down (that is, if your training is intense). As a natty, personally I got steady gains from cruising every 4-5 weeks.
But that’s my take on it, someone else may have something else to say 
Hey guys I have a question. Been doing my first Blast, before that I was a gear whore powerlifter (still would be if they had a powerlifting friendly gym where I moved). My Hamstrings are a strong point for me and have been having good success with sumo leg press. But the problem is the only leg press at the campus rec center have the damn diamond plate on it and as I’ve been pregressing in weight my feet slide more and more off the plate no matter what I do for them. So I was wondering what my best option for a new hamstring exercise would be, here’s my current blast setup and I’m 8 or so weeks into it:
1A:
Low Incline DB Bench (20-30 RP)
HI Smith Press (15-25 RP)
PJ Pullover (20-30 RP)
Front Rack Chins (15-25 RP)
Above the Knee Rack Deadlifts (6-9 Reps + 9-12 Reps)
2A:
Standing Alternating DB Curl (20-30 RP)
EZ curl Reverse Curls (11-20 SS)
Leg Press Calves (straight leg) (10-12 SS)
Sumo Leg Press (15-25 SS)
Narrow Leg Press (6-10 SS +20 rep WM)
1B
Incline BB press (15-20 2 SS)
Cybex shoulder Raise (15-25 RP)
Deadstop Tri (15-25 RP)
V grip pulldown (15-25)
DB rows 15-20 SS
2B
Cable EZ curl (20-30 RP)
Pinwheel Curls (11-20 SS)
Donkey Calf Raise (10-12 SS)
Glute Ham Raises (15-30 RP)
Free Squat (6-10 SS +20 rep WM)
1C
Power Strength chest press (15-20 RP)
Reverse Grip Smith Press (15-25 RP)
DB upright Rows (20-30 RP)
Power strength pulldown (15-25)
Meadow Rows (11-15 SS)
2C
BB drag curls (20-30 RP)
Reverse Grip one arm cables curls (11-20 SS)
Hack Squat toe press (10-12 SS)
Prone Leg Curl (20-30 RP)
Hack Squat (6-10 SS +20 rep WM)
My best guess was to change sumo leg press to romanian deadlifts as my body is pretty accustomed to deadlifts and the only variation I have in there is rack pulls right now. The reason I also say RDLs is because my other Hamstring work is glute ham raise and prone hamstring curl, figured I could throw in a something that’s a little less isolation per say. But I know I would be hitting Rack Pulls and then the next workout hitting RDLs…so what does everyone think? Thanks for the help.
[quote]UAphenix wrote:
Hey guys I have a question. Been doing my first Blast, before that I was a gear whore powerlifter (still would be if they had a powerlifting friendly gym where I moved). My Hamstrings are a strong point for me and have been having good success with sumo leg press. But the problem is the only leg press at the campus rec center have the damn diamond plate on it and as I’ve been pregressing in weight my feet slide more and more off the plate no matter what I do for them. So I was wondering what my best option for a new hamstring exercise would be, here’s my current blast setup and I’m 8 or so weeks into it:
1A:
Low Incline DB Bench (20-30 RP)
HI Smith Press (15-25 RP)
PJ Pullover (20-30 RP)
Front Rack Chins (15-25 RP)
Above the Knee Rack Deadlifts (6-9 Reps + 9-12 Reps)
2A:
Standing Alternating DB Curl (20-30 RP)
EZ curl Reverse Curls (11-20 SS)
Leg Press Calves (straight leg) (10-12 SS)
Sumo Leg Press (15-25 SS)
Narrow Leg Press (6-10 SS +20 rep WM)
1B
Incline BB press (15-20 2 SS)
Cybex shoulder Raise (15-25 RP)
Deadstop Tri (15-25 RP)
V grip pulldown (15-25)
DB rows 15-20 SS
2B
Cable EZ curl (20-30 RP)
Pinwheel Curls (11-20 SS)
Donkey Calf Raise (10-12 SS)
Glute Ham Raises (15-30 RP)
Free Squat (6-10 SS +20 rep WM)
1C
Power Strength chest press (15-20 RP)
Reverse Grip Smith Press (15-25 RP)
DB upright Rows (20-30 RP)
Power strength pulldown (15-25)
Meadow Rows (11-15 SS)
2C
BB drag curls (20-30 RP)
Reverse Grip one arm cables curls (11-20 SS)
Hack Squat toe press (10-12 SS)
Prone Leg Curl (20-30 RP)
Hack Squat (6-10 SS +20 rep WM)
My best guess was to change sumo leg press to romanian deadlifts as my body is pretty accustomed to deadlifts and the only variation I have in there is rack pulls right now. The reason I also say RDLs is because my other Hamstring work is glute ham raise and prone hamstring curl, figured I could throw in a something that’s a little less isolation per say. But I know I would be hitting Rack Pulls and then the next workout hitting RDLs…so what does everyone think? Thanks for the help.
[/quote]
I’ve had the same problem on occasion (leg press plate too smooth)…
Before we give you suggestions, could you tell us a bit about your goals?
I.e… Will you return to geared PL, or is BBing/Raw PL a possibility? Want max suit/briefs carryover?
[quote]Cephalic_Carnage wrote:
[quote]UAphenix wrote:
Hey guys I have a question. Been doing my first Blast, before that I was a gear whore powerlifter (still would be if they had a powerlifting friendly gym where I moved). My Hamstrings are a strong point for me and have been having good success with sumo leg press. But the problem is the only leg press at the campus rec center have the damn diamond plate on it and as I’ve been pregressing in weight my feet slide more and more off the plate no matter what I do for them. So I was wondering what my best option for a new hamstring exercise would be, here’s my current blast setup and I’m 8 or so weeks into it:
1A:
Low Incline DB Bench (20-30 RP)
HI Smith Press (15-25 RP)
PJ Pullover (20-30 RP)
Front Rack Chins (15-25 RP)
Above the Knee Rack Deadlifts (6-9 Reps + 9-12 Reps)
2A:
Standing Alternating DB Curl (20-30 RP)
EZ curl Reverse Curls (11-20 SS)
Leg Press Calves (straight leg) (10-12 SS)
Sumo Leg Press (15-25 SS)
Narrow Leg Press (6-10 SS +20 rep WM)
1B
Incline BB press (15-20 2 SS)
Cybex shoulder Raise (15-25 RP)
Deadstop Tri (15-25 RP)
V grip pulldown (15-25)
DB rows 15-20 SS
2B
Cable EZ curl (20-30 RP)
Pinwheel Curls (11-20 SS)
Donkey Calf Raise (10-12 SS)
Glute Ham Raises (15-30 RP)
Free Squat (6-10 SS +20 rep WM)
1C
Power Strength chest press (15-20 RP)
Reverse Grip Smith Press (15-25 RP)
DB upright Rows (20-30 RP)
Power strength pulldown (15-25)
Meadow Rows (11-15 SS)
2C
BB drag curls (20-30 RP)
Reverse Grip one arm cables curls (11-20 SS)
Hack Squat toe press (10-12 SS)
Prone Leg Curl (20-30 RP)
Hack Squat (6-10 SS +20 rep WM)
My best guess was to change sumo leg press to romanian deadlifts as my body is pretty accustomed to deadlifts and the only variation I have in there is rack pulls right now. The reason I also say RDLs is because my other Hamstring work is glute ham raise and prone hamstring curl, figured I could throw in a something that’s a little less isolation per say. But I know I would be hitting Rack Pulls and then the next workout hitting RDLs…so what does everyone think? Thanks for the help.
[/quote]
I’ve had the same problem on occasion (leg press plate too smooth)…
Before we give you suggestions, could you tell us a bit about your goals?
I.e… Will you return to geared PL, or is BBing/Raw PL a possibility? Want max suit/briefs carryover?[/quote]
Well down the road I will look into getting back into powerlifting and preparing for meets. I love going heavy and like the gear factor of learning it and use it. But I just started the veterinary program at Colorado State and the location (lack of powerlifting gym), time constraints (try to get into the gym when I can and DC workouts allow me to get everything done with my limited time) and I’ve wanted to try DC for awhile but always had a lifting coach programming for me, now I’m on my own. I will be in the program for 4 years and so I won’t be doing a meet for at least 4 years.
My current bodyweight is 185 @ 5’7". My best lifts were at the top end of 198 class and were really wide stance low bar geared squat 606, shirted bench 385 (my raw is terrible, was 245 bad shoulders and strong tris make shirted bench nice for me) and Conventional Deadlift 485 (Sumo Deadlift is 440). Thanks for the help, let me know if there is any other info that you need or want.
Looking to start another DC blast soon. Got a question for the vets here regarding hamstring exercise. I’ve been training PL for a while and have grown to like GHR’s and GM’s for hamstring/posteriors. Any place for those in DC if done with straight sets?
[quote]shffl wrote:
Looking to start another DC blast soon. Got a question for the vets here regarding hamstring exercise. I’ve been training PL for a while and have grown to like GHR’s and GM’s for hamstring/posteriors. Any place for those in DC if done with straight sets? [/quote]
i’ve used GM’s, as a straight set - they are a very hard and effective hammie exercise for me.
[quote]plateau wrote:
[quote]shffl wrote:
Looking to start another DC blast soon. Got a question for the vets here regarding hamstring exercise. I’ve been training PL for a while and have grown to like GHR’s and GM’s for hamstring/posteriors. Any place for those in DC if done with straight sets? [/quote]
i’ve used GM’s, as a straight set - they are a very hard and effective hammie exercise for me.[/quote]
I share the same experience with GM’s. Another question is on the deadlifts. I’ve always done them bouncing. Some do them with dead stops. Any insights as to which would be preferred? I feel like dead stops will bring in more leg involvement…which we aren’t focusing on that day.
This is what I will be doing for the upcoming blast:
Seated DB Curl 15-20RP
Pinwheel Curl 12-20SS
Calves
ATG Squat 6-10SS + WM on LEG PRESS
Stiff Legged Deadlift
DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP
Wide Grip Lat Pulldown 12-20RP
Hammer Strength Deadlift 8-12SS + 6-10SS
Barbell Curl 12-20RP
Preacher Reverse Curl 12-20SS
Calves
Good Mornings 8-12SS
Hack Squat 6-10SS + WM
DB Press 15-20RP
Military Press 11-15RP
Dips 11-15RP
Rack Chins 12-20RP
Inverted Row 12-20RP
Preacher EZ-Bar Curl 12-20RP
Seated DB Hammer Curl 12-20SS
Calves
Lying Leg Curl 12-20RP
Back Squats 6-10SS + WM
Wide Grip Incline Smith Press 11-15RP
Hammer Strength Shoulder Press 12-20RP
Close Grip Incline Press 12-20RP
Hammer Strength Pulldowns 12-20RP
Rack Deadlift 8-12SS + 6-10SS
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH
[quote]ajweins wrote:
I sympathize with the duration of DC workouts on the 2-way. My workouts were always at least an hour and a half since I am generally an out of shape powerlifter. The only issue is that you won’t be able to progress as fast on the 3 way as you would on the 2-way since you aren’t hitting the bodyparts as often due to the lower frequency. Your last blast results look great so I wouldn’t try to fix something that isn’t broken. If at all possible, I would recommend not going to the 3 way since you will be able to make faster gains on the 2-way. [/quote]
That simply isn’t true. On the 2 way, your only lifting 3 days per week. If you spread out the split a bit more, to keep the same frequency, you just need to lift more often.
[quote]roguevampire wrote:
[quote]ajweins wrote:
I sympathize with the duration of DC workouts on the 2-way. My workouts were always at least an hour and a half since I am generally an out of shape powerlifter. The only issue is that you won’t be able to progress as fast on the 3 way as you would on the 2-way since you aren’t hitting the bodyparts as often due to the lower frequency. Your last blast results look great so I wouldn’t try to fix something that isn’t broken. If at all possible, I would recommend not going to the 3 way since you will be able to make faster gains on the 2-way. [/quote]
That simply isn’t true. On the 2 way, your only lifting 3 days per week. If you spread out the split a bit more, to keep the same frequency, you just need to lift more often. [/quote]
stfu. this is wrong
[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[quote]shffl wrote:
[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[/quote]
I don’t dispute the above, but may be hard to add resistance?
[quote]plateau wrote:
[quote]shffl wrote:
[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[/quote]
I don’t dispute the above, but may be hard to add resistance?[/quote]
In the long run, it could be trouble if I have to stack a lot of plates. But for now, it seems to be fine. Back has always been my greatest weakness so I won’t be going crazy heavy with this
[quote]plateau wrote:
[quote]shffl wrote:
[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[/quote]
I don’t dispute the above, but may be hard to add resistance?[/quote]
Chains across the lap, if you have them. I always thought inverted rows were a bullshit “functional” exercise, but man they hit my lat’s nicely.
[quote]bcingu wrote:
[quote]plateau wrote:
[quote]shffl wrote:
[quote]plateau wrote:
I would consider using 20-30 or 15-25 for the back width moves - I think my lats responded better although my ego would prefer the lower rep ranges and using more weight!
“DB Incline Press 22-30RP
Seated Military Press 11-15RP
Close-Grip Bench Press 11-15RP”
Personnaly unless you have a well equipped gym with weight vests I wouldn’t do the inverted row, it’s a fine exercise just probably not that suitable for DC.
HTH[/quote]
Inverted row is an exercise that I have been doing recently and I find that it hits my back VERY WELL compared to many other rowing exercises. I figure I can give it a go and see how the result is!
[/quote]
I don’t dispute the above, but may be hard to add resistance?[/quote]
Chains across the lap, if you have them. I always thought inverted rows were a bullshit “functional” exercise, but man they hit my lat’s nicely.[/quote]
Chains definitely a good idea! Unfortunately I do not have access to them.But yes, they hit the lats very well! Rack chins and inverted rows are my favorite for back. I did barbell (pendlay) row for so long but it did very little for my back/lat strength despite a strict form.