Good catch: forgot to list the weight. 10lbs for that. Looks like I did that for MOST of the topsets.
I actually feel I’ll be a bit short during the famines, but on a proper feast this will be quite viable. Of course, it would help if I KNEW how much I weighed, haha.
I have a couple completely unrelated-to-DC questions. If you’ve covered these elsewhere, let me know and I can do the digging.
There’s two patterns I see with a lot of people’s training and programs, and I’m curious about your thoughts and experience.
A lot of people do more or less sets ramping up to their actual work weight, and get some volume from it. I’ve almost never done this, and I don’t know if I’ve ever seen you do it.
My experience has been if I’m already doing the lift a couple times a week, there’s no need for a warm up, I can just start at the working weight. It’s also been that other lifts tend to serve as a warm up. E.g., presses serve as a good enough warm up for pulls.
What has your experience been? Has there been a time you’ve gotten value out of ramp up sets?
Likewise, lots of people will ramp to a top set, and then do backoff sets at a lower weight. What are your thoughts on that versus just doing additional sets at the top weight?
It’s funny you bring this up, as I used ramp ups in this VERY workout, haha. And all of 5/3/1 uses a ramp up. I see the benefit of it being that it primes the body for work AND creates some fatigue ahead of time, so you don’t have to use your absolute most heaviest poundages to create a training effect. But, I also like being able to perform on demand, so I’ll frequently have workouts where I just jump into the topset, or do a minimal warm-up that doesn’t create fatigue.
Backoff sets are great for extra volume. BBB is a prime example of that at work. It’s hard to generate a lot of volume using top set weight BECAUSE it’s so damn heavy. If you’re looking to get 50 reps in, if it’s a weight you can only lift for 2-3 reps, you’re gonna be there a LONG time.
Thanks, I guess I didn’t look at the trap bar weights that closely…
It helps that you’ve trained almost every way there is, so you have experience with almost everything 
It was the whole workout! Haha. Minus the chins. I had every intention of doing so, but was just too fatigued. But for DC, I’m trying to get in some volume in the warm up, as I’ve seen a lot of dudes do that.
And always happy to share that experience. There’s still a wide world out there for me. I personally knew Mike Tuchscherer and chatted with him a few times on training, yet never used his protocol. It was always WAY over my head, haha.
Ramp up sets, for me, depend a little on what week in the cycle I am, what template I am running, and what my goals are.
If I am in the final week of a cycle without a de-load in eight weeks, I will warm up prior to my 531 sets, especially if I am doing 5’s progressive. Otherwise, I typically just hit ten with the bar, maybe 50% of training weight, and then go.
With BBB, I know I am going to get volume with the assistance work. If I am adding Joker sets at the beginning of a cycle, little or no warm up.
Take into consideration that I am not lifting near the weights that most guys are.
Crazy excited to see how DoggCrapp treats you man!! This will be a fun ride! One of my favorite programs ever
Sorry I’ll hijack in Pwns log here, I’m curious as to how long you ran it? Looking at it from the second week in it seems like it’s a system you could use for a long time, stalled out? Switch out the movement and take another run up, rinse and repeat. So far I’m enjoying the fact it’s 3x per week and the sessions aren’t long, that seems appealing for me on the longer term too, but I don’t see many people taking really long runs on it?
AM WORKOUT (0520 wake up via spouse alarm)
85x180lb reverse hypers
50 pull aparts
Lateral raise dropset
Tabata interval prisoner squats on the 20s and push ups on the 10
EXTEND FAST
Short walk w/dog
2 mile 80lb weighted vest walk
50 push ups
BREAKFAST
Notes:
Getting in the low intensity cardio, being diligent there. Going through a bit of a cold snap this week, so went with the vest instead of maximal sun exposure.
Also sticking with my idea of getting in the odds and ends. Reverse hypers definitely need to stay in my training, and pull aparts are always good for me. Still digging the daily push ups and squats as well.
Schedule a little off with work, but was able to push the fast for a little longer. Just had some bone broth after that initial workout and then some Metabolic Drive after the walk.
I believe I ran a 12 week cycle. It could certainly be ran indefinitely as long as you manage fatigue, exercise cycling. Take the “cruise” when you feel like you need it!
I feel like it so perfectly suits “Feast and Famine” in that regard. Some longer feasts perhaps, but famine fits perfectly on that cruise.
Speaking of the famine, this is really shaping up to be a “high compliance week”, which suits me perfectly before starting this vacation. My schedule boils down to
Wake up stupid early and train fasted
2 scoops of Metabolic Drive
2 scoops of MD 3 hours later
A lunch of 200g egg whites and 2oz cooked lean beef
2 scoops of MD 5 hours later
1.5 scoops of MD before bed
1.5 scoops of MD in the middle of the night
I’m taking Flameout to keep some healthy fats in, and today I took out 25g of egg whites to add 1 whole egg into the lunch. I’ve been in a famine state these past 2 weeks, but it was “Family Man Famine”, meaning a larger evening meal. Swapping that with the MD has really shown some effects in this third week: I’m seeing some crazy definition. Should have a very substantial anabolic rebound effect on the cruise. It may just be push ups and squats, but I’m sure I could still grow.
AM WORKOUT 1 (0520 wake up via spouse alarm)
DOGG CRAPP Week 1, Workout B1
Axle curls
20xAxle
10x43
10x53
14+7+9x63
90 second bicep stretch
Axle shrugs
10xLight band
10xAverage band
3xStrong Band
12+8+5xStrong band
90 second trap stretch w/strong band
BREAKFAST
Short walk w/dog
AM WORKOUT 2 (0730)
Loading pin belt calf raise
10xBW
10x30
10x50lb (done with the 5 second negative/15 second stretch protocol)
90 second calf stretch w/105lb
SSB good mornings
10xBar
10x98lb
8+5+5x135 (failed on 6th)
90 second hamstring stretch w/24kg KBs
SSB front squat
10xBar
8x115
4x135
4x185
9x225
20x185
90 second quad stretch
END OF REQUIRED WORK
3x10 standing ab wheel
50 pull aparts
Neck harness
Notes:
Broke the workout up because of my weird schedule. Got some quick stuff in before my kid woke up, did the rest after they went to school.
Shrugs are SO the right call for me. They slot in perfectly here too. I’m pretty happy with that stretch I came up with too: I can see that paying off well with deads. Definitely gotta crack open “Kelso’s Shrug Book” and find some other ideas to play with.
Went a little easy on the calves, since I tend to get STUPIDLY sore in them when I train them hard for the first time in a while.
The good mornings hit just right. 135 is always special to me, because it’s what Bruce Lee broke his back on. Really made sure to keep the legs straight and get that stretch.
I could have gone a little harder on the squats. The broken up training and eating beforehand had me feeling a little off.
In general, this was a very well put together and solid day. Still running a bit longer than I’d prefer, but I AM really getting in some volume on those warm-up sets too.
Have I missed this? I just did 4 sec negs, not the bottom hold, some extra torture to add for tomorrow!
I’ll start with the defensive, I did read it in full and then move on to the obvious - I clearly didn’t fully absorb it and need to take the time to read and digest/devour! Thanks Pwn I know that’s something you’ve spoken about before - being willing to commit hours and hours of your life to a program without giving it a single hour to read it properly, completely stupid. Lesson learned.
Or you could do it like me and commit hours and hours to reading and studying a program, but never run it
@alex_uk I legit dig the grace of your reply, because I know I came across a bit abrupt (I was replying from my phone, and I’m so terrible with my thumbs, haha). What’s amazing is that the article posted is just the SURFACE of DoggCrapp: if you REALLY wanna dig in, check out the intense-muscle forums, where the braintrust of DoggCrapp formed with Dante, Skip, Dusty, etc. The stickied threads are still great reads, and it shows just how deep things can get. Which speaks to what @LoRez is getting at: too easy to get into the rabbit-hole, haha. But at the same time, that’s what I’m all about these days: I can run all these programs that I never had time for before, and just enjoy myself.
Really wanted to just take a time to brag about a new achievement unlocked: BBQ sponsorship. Ok, what REALLY happened is my favorite local place had their foodtruck at work today and when I showed up they gave it to me for free because of how often I promote them online/among my workmates…but isn’t that what a sponsorship is? Haha.
@freshyfresh The dream is real!
I will with hold any comments because jealousy does not look good on me! But really that’s freaking awesome!
I should see if the Jamaican place by my house would sponsor me but I’d do it old school UFC style. Patch right across the butt
@freshyfresh Hah! A man of heritage right there. At least it’s not CondomDepot! Although maybe you can go full Mariusz mode and have it print screened on your body
AM WORKOUT (0540 wake up via spouse’s alarm)
80lb weighted vest walk w/dog (approx 40 minutes)
Notes:
Keeping it simple and staying with the RX to get in that low intensity pre-breakfast cardio. Suits my work schedule as well. Will most likely get in some push ups and squats throughout the day as well.
Right calf is sore from yesterday. Calves always respond to training, primarily because they don’t get much of it.
I leave for my cruise tomorrow evening, so I’ll be able to get in 1 more workout and then whatever I can slum on the ship.
