There’s the link the the latest incarnation of the DC thread in the bb forum here.
Responses tend to take a while before they pop up…
Hey, thanks for the advice! I do have the link to the subforum and I was planning on reading up on it this weekend. I have a lot of information gathering and planning left to do, and you bring up some excellent issues for me to consider. I know that I have advantaged leverages for squatting and benching, so I will definitely want to include those lifts with frequency.
I hadn’t thought too much about my diet yet, but the idea of eating waay more doesn’t sit too well with me. I have been doing more cardio recently to get conditioned and be able to consume more calories, but I’m just not really comfortable with the idea of gaining body fat(I have a very small frame and its just not at all comfortable to carry too much extra weight) so I don’t know that I’ll want to eat more than my body can synthesize/that I can burn off with cardio.
I guess I will have to reconsider whether DC will really be the optimal way for me to train. It was just an idea I threw out because I liked the idea of training all body parts with frequency instead of just some split where I hit my chest like once a week for instance. I am also 100% committed and I don’t mind making lifestyle adjustments to accommodate my training. I know for sure I want to move in the direction of bodybuilding with my training, I guess I am just at a loss where to start. Anyway, thanks again for the help and giving me those things to consider.
DC is pretty hardcore!
I understand your frustrations with wanting to delve into something new without really knowing where or how to start.
How many days are you planning on training?
I realize its pretty hardcore, that’s part of the reason I was/am out to do it. I’m reading, I’m learnin’. Just got done reading an interview and a run down on the protocol and I am definitely going to include some of the principals like RP and extreme stretching even of I don’t go all in. I think its a very open minded and ideal approach, I just have to figure how I’m going to work all the details out for optimal results. Right now, I’ve been training 4x week-legs/back/chest+shoulders/arms with a cardio session on all off days and up to two days that I’ve been lifting. If I go forward with the dc, I’ll still be training 4x week with cardio up to 5x/week because I think I need lotsa cardio to keep from storing fat. They don’t have to be all out intense sessions though, and I plan on sticking to steady state and not including interval training at this point.
Hypothetically:
Monday-A) chest, shoulders, triceps, back width and back thickness+cardio
Tuesday-cardio
Wednesday-B) biceps, forearms, calves, hamstrings, quads
Thursday-A
Friday-cardio
Saturday-B+cardio
Sunday-cardio or rest if I need it
I dunno still, this is all tentative, I need to grasp a better understanding of where I’ll need to be with my diet and if I’m even strong enough in all my lifts for this to be effective. I’m confident that I’ll be successful and get results in whatever I chose to do though, and learning about dc will be a valuable asset to my training in general. Damn I probably need the most help figuring out my diet 
I can do it on my own if I really wrap my mind around it. At this point I just have to get really militant about recording things because I think I may have some allergies/adverse reactions I haven’t fully realized yet and it will be ideal if I figure that out now before I come up with a plan. I also think I need to be more pragmatic about carbs and stop relying on them so heavily to get through my day and my training. Ok everything that goes in my mouth is getting recorded starting tomorrow.
Hot pics! always a treat 
looking forwad to read up on your new plan.
Bench
barx8
95x5
117.5x6x3 sets
+RP last set(6/4) for 15 total reps on last set!! Wow, I had no idea I would get that many. I guess I need to up the weight. I just had assumed that my flat bench detrained because I hadn’t done it in so long but I guess not.
Incline dumbbell press
35x9/6
adjusted incline to flatter
35x9
strip set closegrip pushups in smith machine for tris
Cardio
40 min incline treadmill
That’s awesome benching, especially if you’ve not done it in a while. Nice one.
Wow that DC training is super hardcore! I’m intrigued…can’t wait to see how you’ll incorporate this.
Of course I agree that diet is key to everything, and there is a difference b/w eating for aesthetics and eating for performance. I also like to stay ‘lighter’ b/c putting on weight makes me feel slow and deconditioned. I like your idea about being “pragmatic about carbs” - for me carbs are essential to my workouts, and I carb-load the night before I have an intense workout (soccer game, DL or Squat day) - but then again, I’m working out on a partially fasted state. I’d be interested to see how your diet shapes up too, if you don’t mind.
Great benching indeed!
Super-Hardcore well… Everyone can do it, it’s not like you have to be a navy seal to be able to get through a session or anything.
It’s designed for a specific purpose though, and there are some requirements to meet if you really want to get something out of it.
I see what you mean. I wonder if it is not the best program for me to be on considering my goals and limitations. I suppose my biggest problem right now is I know I need and want to get stronger no matter what, as I have realized that strength is the key to meeting my goals, physique or otherwise, but I seem not to be able to handle squatting, benching, and deadlifting every week while recovering enough to challenge myself at each workout. I don’t know why, but I am stagnating. My newest solution has been more cardio so I can raise my BMR and eat more, but even with the eating more I am still not able to squat AND deadlift every week. That is the only way I have ever trained and all I know, lol.
I also know I have some serious imbalances I need to bring up. I have addressed my hamstrings recently with goodmornings, and I have noticed definite results. My training just seems to be a bit all over the place, and I need a plan. I just don’t know how to focus my efforts and of course I have the common fear of getting fat if I eat too big. There is so much I don’t understand and so much I have yet to learn. Ah, well here was today’s workout.
Squats:
barx10
135x5x2
155x5x2
185x3-here I knew my back could not handle squatting today from Friday’s deadlifts. 185 was very hard and challenging and caused me a bit of panic when usually it flies up. So I improvised.
sumo dumbbell squat things
80x15x4
hack squats
Leg press
3 plates-4x12
goodmornings-belted, bent knee
barx8
65x5x2
85x12x3
Standing leg curls
15x3
yikes could really feel these after the goodmornings, and they felt great
Smith machine calves
15x3
holding the contraction and stretch each a few seconds
Before things get too depressing, I bought myself a dress on major sale this weekend. You can all congratulate me on being frugal and not purchasing the (way too expensive) heels or the other two dresses I tried on, although it killed me not to.
Beautiful!!!
And I understand your frustrations…you’ll get it figured out though…in the meantime, just get your eating in check and why not HAVE FUN with training for a bit…do some stuff you wouldn’t ordinarilly do or something like that.
I don’t squat or deadlift every week. Talk about not recovering well…I can barely walk right for a few days after squats or lunges! 
But there is always a ‘form,’ of squats of dl’ing every other week(leg press, v squat machine, front squats, lunges, rlds, rack pulls, trap bar deads etc) and thats also cause I like to mix it up…
Its probably one of the reasons why I’ve never pushed for the strength part of it. I get to a limit and back waaaay off or I get bored or I start hurting. And I suck at ‘programs.’
That is a beautiful dress!
I have some similar worries (imbalances up the wazoo, fear of getting fat) but you’re starting from a really good place right now. Also: the folks on my PL team who are more advanced only squat heavy twice a month and deadlift heavy once a month. And they do get stronger. It can work.
Thanks for the support ladies! That really gives me alot to think about. I guess I just tend to base my self worth on how well I perform at squats on any given day, for example. That’s sort of a broken system now that I can’t continue making linear gains, lol.
MIM-I will definitely try the method of including squat or dead subs of I just can’t push myself on the main lifts. I suppose that is sort of what I ended up doing today!
Alisa-that is definitely something to consider! I have already backed off on deadlifts to every other week, and I still seem to be gaining there, so I can definitely believe it.
the beauty is that you can always push yourself somehow, someway…more reps or more weight each week on any given lift.
I go up in weight when I can get all my sets/reps. Thats how I know I’m maintaining or gaining strength as well…and thats how the body will change as well.
Yep. When training for my last meet, I only deadlifted heavy every other week. Reps of 3s, 2s, and singles. Worked for me.
Hang in there. Your upper body looks like a perfect physique for benching.
… Why couldn’t you keep the shoes?
Gorgeous pic Love.
Yeah, GMs are pretty awesome for the hammies like that. Results are pretty immediate.
I hope you find something that works for you in terms of your routine.
Nikki, they were $150 which is a little out of my price range right now…
[quote]kpsnap wrote:
Yep. When training for my last meet, I only deadlifted heavy every other week. Reps of 3s, 2s, and singles. Worked for me.
Hang in there. Your upper body looks like a perfect physique for benching.[/quote]
Yeah, I am definitely going to stick to deadlifting every other week. I know look at those short little arms! lol. If I don’t fail like literally on my chest, the lift is always good. My ROM is sho short that if I can get something off my chest, I’m bound to lock it out.
Love Love Love the dress, color and drapping. Love it even more as a deal win!
your have awesome calves too.
oh right, training. if I undersand properly
1- how many days rest between each workout? rather than fit them all in a week try a 2-3 rest days between each lift.
bench 2-3 days rest
squats 2-3 days rest
deads 2-3 days rest
keep accessory work short to allow even more recovery.
set up that way you would need a 2 week plan.
also if strength is your goal drop the cardio. add clean cals if you were planning on 1 chicken breast now eat 2.
and as you know take pictures to be objective - that will show you if you are getting fat or not.
but you know all this so just do your thing
You look beee-utiful! Love the dress and I second the awesomeness of buying it on sale. Masch loves me a bargain…(why do i speak 3rd person?)
Owlie, i don’t know what to tell you re: training - you know better than I. From what i understand, you’re not having an issue with stalling, but one with recovery, in which case Nlmain’s advice sounds logical…maybe you’re just doing too much? Or maybe you want results that are slightly conflicting i.e. putting on muscle, staying lean, lifting heavy…maybe you’ve reached a point where you need to do bulk/cut kinda deal?
Anyways, just throwing ideas out there…again, you know better than I do! lol.