9/6/24
General update
Nothing crazy to report on. Still lifting 3x/week and running 2-3x/week as weather allows. On the rainy days I’ve been doing a 1 minute hard run on the treadmill followed by a minute on the airdyne for 20m. Killer on the lungs and easier on the joints.
Deadlift workout today. Got some jumps, core, and carries in with it.
Hey, @T3hPwnisher hoping to pick your brain a little on your most recent run with DC earlier this year.
I bookmarked this post as a future reference: More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log) - #4453 by T3hPwnisher
I need to take a crack at something new in the gym, but I’m liking my 3x lifting/3x cardio split. DC fits that perfectly, and I haven’t given that kind of program an honest shake.
Do you have any tips/tales/takeaways you might be able to impart? One question that comes to mind is, when did you know it was time to increase weight on your stretches?
I like how you tried to streamline the workouts to minimize the amount of set up and tear down. I plan to do the same for the sake of time. Complicated gym setups give me enough mental anguish at this point that I’d sooner punt on the workout haha.
Did you find that held up over the course of your run with it?
I’m sure you have a write up somewhere but a quick scroll didn’t land me directly on the post haha.
Hey man,
Appreciate you reaching out. I wanna give this a deeper dive, but I can field the immediate here
I never did. I often was lazy and just used whatever was loaded. As long as I got in a good stretch, I was good with it.
As much as it could. I never really could get the workouts to under an hour, which was part of the reason I wasn’t too eager to get back to it, but it definitely worked.
Alright, got a chance to flesh this out a little more.
For tips and tricks, I actually wrote a blog post on DoggCrapp which should be helpful. Contained some of my discoveries as a home gym goer.
Remember that the warm-ups are where a lot of the volume is hidden. Get in a good amount of warm-ups and THEN hammer that one big set.
I’d still throw in some ab work, and consider doing some raises for the lateral delts. Doesn’t have to be DC style, but just something for the pump.
Remember that this is bodybuilding: try to treat the lifts like a bodybuilder. Keep tension on the muscle. I like doing not fully locked out reps where possible and focusing hard on the stretch in the muscle.
Sounds good, thanks dude! I’ll go track down that blog post. I haven’t popped onto your page in quite a while.
Appreciate the note on lateral raises and ab work. Shoulders maketh the man, and learning how to actually do a lateral raise has been one of the better development in my lifting journey. I find ab work to be tonic post squats/deads too, so getting that in after a widowmaker would make sense here in the beginning.
9/1/24
DC Week 1 Workout A1
Weighted ring dips:
BWx10
+15x5
+25x3
+35x6+3 rest/pause
Dip stretch w/35lbs x15s
Dip stretch BW x60s + foot assist
DB press:
20x10
25x5
30x11+5 rest/pause
Ring shoulder stretch x60s
Close grip bench:
95x10
115x5
125x3
135x6+3 rest/pause
Tricep stretch on racked bar x60s
Overhand chins:
BWx10
+10x5
+20x3
+30x6+3 rest/pause
Hanging lat stretch w/30lbs x60s + foot assist
BB row:
135x10
155x10
165x9
Ring inverted back stretch x60s
Lateral raise:
10x50
Band shoulder dislocates x30s
Alright, first Dogg Crapp workout in the books. This is coming off a planned deload and then a surprise one after coming down with some kind of wretched illness last week. Might’ve been covid, not sure.
Numbers are funny, but can only go up from here. So detrained to this kind of thing I anticipate lots of progress early on.
@T3hPwnisher Writing the lifts out the workout looks like nothing, then an hour managed to go by haha. This was a pretty efficient day too. Suppose all those stretches and using actual timed rest periods means something.
Dawned on me that I could use my feet as an assist during some of the stretches to keep the set going longer without committing sins to my shoulders or elbows that could never be forgiven.
I’m actually looking forward to lifting again for the first time in a while. It’s nice how simple this is after so many years of circuits and giant sets and all that jazz. Now just got to get the numbers back up!
9/2/24
Cardio
45m weight vest walk w/21lbs
This was my exact experience! I kept thinking I was going to get done in 45 minutes, and then it’d be over an hour. It’s a total mindscrew.
10/3/24
DC Week 1 Workout B1
Axle curls:
30x10
40x10
50x10
60x16+6 rest/pause
60s bicep stretch on rings
Axle shrugs:
80x10
120x10
150x21+12 rest/pause
60s trap stretch w/150lb axle
Belt landmine calf raises:
Bar x10
25x12 (5s down, 15s stretch)
60s belt landmine calf stretch w/25
Nordic hamstring curl: (band assisted)
Purple x10
Purple x10+4 rest/pause
60s hamstring KB RDL stretch w/32kg
Zercher squat:
120x5
140x5
160x6
170x6
120x20
60s sissy squat stretch
Decline reverse crunches:
x9
30s abs stretch
Loaded stretches might be the worst part of the routine. It’s almost like running on a treadmill in that, you can just stop at any point and it can be over, but you have to force yourself to continue through to the end.
That calves set took an eternity. Probably going to feel that one.
@T3hPwnisher What was your choice for loaded stretches for hams/quads? RDL holds is an obvious one, trying to think of something that might preserve the core a little before attacking the squats though. As far as quads I could always start adding the vest for more weight on sissy squats.
This workout managed to be a little quicker than the last one, which was surprising given the widowmaker haha.
For the hamstrings, the best thing I found was to stretch out on the GHR with a kettlebell behind my head, but otherwise I’d just do a loaded stretch holding onto dumbbells in an elevated SLDL position.
For quads, I never loaded them: I just did this stretch
If you check out the videos I uploaded, I go through full DC workouts, so you can see exactly what I did.
10/7/24
DC Week 2 Workout A2
Decline bench:
45x10
95x8
115x6
135x5
165x6+3 rest/pause
60s ring pec fly stretch
BTN press:
45x10
55x8
65x9+4 rest/pause
60s ring shoulder stretch
Skull crusher:
25x15
35x10
45x8+3 rest/pause
60s axle tricep stretch in rack
Lat pulldown:
45x10
90x10
115x8+4 rest/pause
60s lat stretch w/115lbs
High handle trap bar lift:
150x8
240x8
290x8
290x6
60s Meadows row stretch w/trap bar per side
45* lateral raise:
10x50 rest/pause
30s band dislocates
@T3hPwnisher Duh. Sometimes when the answer is staring you in the face it’s just too obvious haha. Thanks for the YT reminder, I’ll definitely check a few of those workouts out!
Got in a ton of walking Friday, shot a match Saturday so had some sprints and awkward movements, and did several hours of light hiking Sunday. Had to get labs drawn today to make sure my kidneys were working properly so had to shift the lifting schedule a bit.
Feels crazy getting my ass kicked by weights so light, but using a slow eccentric, short pauses, and hard muscle contractions vs. just heaving the weight will do that. My traps have been absolutely nuked all weekend, but somehow my calves made it through unscathed haha.
Elbow tendonitis is cranky as hell. Guessing it’s a combo of lifting and going crazy on the dry fire which is pretty grip intensive.
10/8/24
Cardio
Few brisk miles with the dogs AM and PM
30m Airdyne PM
Hip and shoulder mobility
10/9/24
DC Week 2 Workout B2
DB curls:
20x10
25x10
30x11+4 rest/pause
60s bicep stretch on rings
SSB Hise shrugs:
45x10
65x10
85x10
105x18+7 rest/pause
60s trap stretch against medium band
SSB calf raise:
45x10
65x9 (5s down + 15s stretch)
60s calf stretch
SSB good morning:
45x10
65x10
85x10
95x12
60s elevated DB RDL w/20s
SSB front squats:
45x10
95x5
115x4
135x3
165x6
115x20
60s sissy squat stretch
Hanging ab tuck:
2x10
30s ab stretch
Streamlined things and made this day the SSB extravaganza. Such a versatile bar, I’d like to upgrade from the dollar tree OG Titan one I have some time.
Hise shrugs are an odd movement, but I think I started getting the hang of them again towards the end of the last set. Not much ROM but suddenly my traps just stop moving/feeling and it’s all burn.
Had regular SSB squats planned for today, but decided to audible to the fronts as my hamstrings and lower back were actually pretty smoked after the good mornings. Still feeling the trap bar pulls from Monday there. Was the right call, hit my quads harder since I couldn’t cheat and use my glutes as much to drive the weight up.
Also it feels like a grappling match getting into and out of position, and then you lose via arm triangle choke during the set.
10/10/24
Cardio
AM brisk walk with dogs
PM 30m incline treadmill walk w/15lb vest
Hip and shoulder mobility
10/11/24
DC Week 2 Workout A3
DB flat bench:
40x10
45x8
50x6
55x9+5 rest/pause
60s ring fly stretch
Viking press:
45x15
55x10
65x11+4 rest/pause
60s ring shoulder stretch
Ring dip:
BWx10
+10x5
+15x6+3 rest/pause
60s tricep stretch on 45* back extension
Chins against bands:
BWx10
1 red strand x5
1 black strand x5
2 red strands x7+3 rest/pause
60s hanging stretch
T-bar row:
45x20
70x10
95x10
120x10
45s/side single arm row stretch w/120
Lateral raise:
10, 5, 2.5, Hands x20 drop set
30s/side ring side shoulder stretch
One more workout then I’m beating the log book for a while.
Might’ve gotten a little ambitious with the banded chins. Could probably drop it back a bit and get more reps with a little less tension, per the program prescription. Cool movement though.
10/12/14
Cardio
Few hours of light hiking
10/14/24
Cardio
30m incline treadmill walk
Only going to be able to swing two lifting days this week so shifting them to lighter work days.
10/15/24
DC Week 3 Workout B3
EZ bar reverse curls:
15x10
25x10
35x10
45x14+8 rest/pause
60s ring bicep stretch
Hanging Kelso shrug:
BWx10
+15x10
+25x13+8 rest/pause
60s band row stretch
Donkey loading pin calf raises:
BWx10
25x9 (5s down, 15s stretch)
60s donkey calf stretch
Box squats:
45x10
135x5
155x5
185x3
205x6
135x20
60s sissy squat stretch
RDL:
135x10
155x10
185x12
60s elevated DB RDL stretch
Incline standing ab wheel:
3x5
30s ab stretch
General activity
Spent the better part of the past week hiking through various wooded terrain scouting for hunting spots. 2-6 hours per day in the field, varied terrain. Didn’t do much beyond that and some stretching.
10/21/24
DC Week 3 Workout A1
Weighted ring dips:
BWx10
+15x5
+25x3
+35x7+3 rest/pause
60s ring dip stretch
DB press:
20x10
25x5
30x12+4 rest/pause
60s ring shoulder stretch
Close grip bench:
95x10
115x5
125x3
135x7+3 rest/pause
60s tricep bar stretch
Overhand chins:
BWx10
+10x5
+20x3
+30x8+2 rest/pause
60s hang stretch w/30lbs
BB row:
135x10
155x10
165x12
60s ring row stretch
Lateral raise:
10x50 rest/pause
30s band dislocates
Alright time to beat the log book. Had a decent amount of success across the board. A couple lifts I matched last times reps, with more in the first set and fewer in the second. All good, everything felt better and the numbers were up. I think I’ll chase reps on most of these at least one more workout and get higher into prescribed ranges.
10/22/24
Cardio
30m on Airdyne bike
Elbow and shoulder rehab/mobility
Hip mobility