[quote]DeltaOne wrote:
04-11-2011: Chest, Shoulder, Triceps, Back
Smith (low-medium) Incline Bench press
warm-ups:
?200x10
?220x8
?245x6
?255x3
Rest-Pause:
?265x6x4x2
[/quote] Started out too heavy here. Remember, start light at the top or over the rep range, slowly ride it down over the course of the blast (or more than one blast if you can keep adding weight while keeping the reps up long enough). Otherwise you’ll get stuck.
That’s pretty much the same amount of time I used to need for 1a/b/c sessions, spot on.
[quote]DeltaOne wrote:
CC helped me set my rep ranges, although I’ve decided to stick to the lower end of the rep spectrum with heavier weights and work my way to the mid-higher rep range as I progress. Increasing the weight on every session will be a bitch but nothing I can’t manage.
For example, if I’m doing a set in the 11-15RP range, I’d rather do 11 with 270 lbs than 15 with 260lbs. Then when I hit the next session do 11 with 275 or 15 with 270.[/quote]
That can actually work, but usually only in the first blast or so… Trust me, from experience, starting high and ending low makes for much better continuous progression.
Then again, it’s your first blast and you’ll have to find out what you respond to the best. Feel free to ask if anything comes up and good luck!
[/quote]
[quote]Cephalic_Carnage wrote:
Don’t be afraid to try your own thing (though if you get six on the first set of an RP exercise, it’s definitely too heavy… We’re getting into PL territory there as far as RP goes… If you want to go very heavy, at least have a day where you go high or you’ll beat yourself up pretty good) as long as it’s in line with the official guidelines… The starting high and going low thing was more something I found out over time and what I’ve seen others use with a lot of success.
[/quote]
Until I get more experience with DC, I’ll be following what you tell me to the letter man lol. It’s too easy for me to let my ego chime in and I end up going way too high and way too much, despiste that was what took me so far in so short time, I ended up hitting more stalling points and injuries than I wished.
So I’m grateful you posted, I sometimes need of a reminder that I’m not invincible or as experience as I think I am.
[quote]Cephalic_Carnage wrote:
Feel free to ask if anything comes up and good luck!
[/quote]
I already said it a lot of times but thank you very much for all your help man. I’m actually feeling bad that I gave you all this trouble. Shit if you ever need anything from me, feel free to ask brother.
Nah, it’s fine. Helping people who actually put in the work is the only reason I stick around this forum. Certainly not for the endless red-herrings and strawmen in every other argument in here…
I took some pics but can’t get them to the comp right now.
Life is shitting on me again, will post when I have some time, today was my third day into DC and my first “B” rotation day, so I’ll post it when I can. Off to sleep, or kill someone if I don’t get some peace of mind.
PowerGNP demanded me to start logging my stuff again, Hlss threatened to bitch slap me, and I ran out of excuses not to post here.
So here I am, rocking like a hurricane.
07/25/11 - Deload - Back and Biceps
Today I felt like a kid in a toy store. Epic new gym is epic, I wanted to try every fucking machine and even ended up warming in the assisted chin thingy. Old people kept looking at me, but they can be old somewhere else. I was supposed to deadlift today, but I wanted to play with my new toys.
[quote]hlss09 wrote:
Yayyyy! Are you done with DC training? [/quote]
No. I just have injured both my shoulders due to my poor exercise selection during the last blast. I’m giving them a break and focusing on my pulling/rowing before I start another blast.
Overhead pressing and shoulder development are also lagging behind, I’m not sure if I’ll address this before DC or if I’ll do this with DC.
