Wannabe nailed it! I’m gonna hit some DC-ish training. Probably a 4-way split.
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Congrats on completing the l0,000. Good character builder too.
I had callouses between some of my fingers for months afterwards.
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Yesterday: some quads!
Hack squat with bands:
1 plate x10
2 plates x8, 4, 2
1 plate x20, 5 second eccentrics
Adduction:
95x15
110x12
110x9, +4 eccentrics, used hands to assist concentric
Leg extension:
90x6
130x6
170x11, 8, 5
That’s it. Every machine was taken, I wasn’t in a good mood, and I hadn’t done direct quad work in a while. Felt like I didn’t do enough, but I still gave 100% effort and intensity on my work sets, and now today I have some pretty fucking sore quads.
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I honestly miss that feeling lol. Time to add in some bulgarian split squats again
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I missed being sore too, I took about a 3 week break for anything resembling a squat, squatted “heavy” two days ago and I’m still having trouble walking 
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Next week is when I’m supposed to get my foot cast off, and that will mark 6 weeks of no lower body work! I’m going to be obliterated after my first few days back. In my head, I’m going to ease myself back into the swing of these…but I know full well I’m going to go in and annihilate these twigs.
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Heavy squats for reps, bulgarian split squats, and then some lunges for your first leg workout in 6 weeks, yes? Hehe
Edit: oops, didn’t realize I was replying in Flap’s log. I thought we were in @littlesleeper 's log
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We were just following the topic of “pretty fucking sore quads”, haha
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Seriously though…banded hack squats. The hole on hack squats is always the hardest, and at the halfway point you just snap up, but with the bands (I use an exercise band, put the handles outside the plates, and stretch it under my feet on the platform), it keeps a ton of tension on the quads at the top. Paul Carter recommended them, definitely hurting.
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Unfortunately I don’t have this piece of equipment available to me, but sounds brutal!
Chest Day
Crossovers
2x12 5 second eccentric, 3 second pause in stretch, 1 second concentric, 3 second hold at peak
Incline DB
35x5
55x5
75x5
90x6, 3, 2
Dips
BWx10
+25x6, 4, 2, BWx8 with 3 second eccentric
BTN Press
95x5
115x5
135x8, 5, 1
Machine Preachers 5 second eccentric
1 plate x5
2 plates x11, 8, 2
2 plates and a 25 x9, 2 plates x7, 1 plate x12
100 pushups
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So, here’s the new split I wrote up:
Chest: 4 sets, 3 of them triple RP
- Incline DB 11-15
- Dips 11-20
- Crossovers 11-20
- one more set of crossovers to failure, mechanical drop set to cable press
Back: 4 sets, 3 of them triple RP
- Weighted Pull-ups 11-20
- Cable row 11-15
- Chest supported row 11-15
- Rope pullover 2x8-12
Legs: 5 sets, 4 of them triple RP
- Banded hack Squat 11-15
- RDL 11-15
- Leg extension 20-30
- Leg Curl 20-30
- Adduction 2 straight sets of 10
Shoulders and Arms 5 sets, 4 of them triple RP
- DB Shoulder Press 11-15
- BTN Press 11-15
- CGBP 11-15
- Machine preachers 11-15
- 2 sets of lateral Raises to complete failure
30 sec weighted stretches after every set
Split is Chest, Back, Rest, Legs, Shoulders/Arms, Rest, Rest
Cardio/Conditioning on 2/3 rest days.
Based loosely on DC. Waddaya think @kd13 ?
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Great work on the kettlebell challenge. REALLY looking forward to your DC journey!
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Thanks! I’m just saying DC-ish stuff because changing anything in DC and calling it DC seems to be akin to shitting on the constitution. It’s just single top sets of triple RP and a couple straight sets, low volume, with weighted stretches, and more protein than I’ve been having. I’ve decided I have no desire to cram 400-450g of protein down my throat every day. Fuck that. So to any DCiples who are worried about me spoiling the good name of Doggcrapp, it’s just DC-inspired.
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I like it, looks a good mix with the DC rest pause stuff and what Paul is putting out volume wise. When I get bored doing what I’m doing I will do something similar. Before DC I was doing 2 bigger straight set exercises and then a few runs of a giant/metabolic set. If I go back to that I may rest pause the main lifts.
Are you stretching after every set instead of at the end of a muscle group?
Think the rdl may be better as straight set but your call buddy, you probably have glutes of steel after all them swings!
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Hmm interesting! I could probably set up bands on the leg press machine since we dont have hack squat machines
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No squats? I’ll take those weightlifting shoes you got a while back if they’re not being put to good use!
I honestly have been stretching after every set but I’m thinking just doing it after the muscle group.
And yeah, I actually agree, straight sets for RDL’s. The last rest pause set would be dodgy.
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Hahah, my wife said about the same thing. I want to, but I’ve been having some hip/groin tightness in the hole that I can’t seem to shake. Might be similar to what @wanna_be was/is going through. I’ll cycle in squats once I can figure out what’s going on.
Idk whatcha got going on but tonight I’m gonna take a short video or find a video of the 2 simple things that made the biggest difference for me so far.