DC Training - My log

[the_alcatraz]

Ok guys, I just read about 27 pages on Dante and his thoughts and protocols.

Here's what I still need:

1- Videos of DC training extreme stretching. I'm having a hard time imagining these just by "wording"
Also, do you do these after every rest-pause, or once only after you finish the one set exercise?

2- I'm assuming the best way to start off is to work out Mondays, Wednesdays and Fridays, and rest the rest of the days?? I would like to work out 4 days a week, so how do I incorporate that?

3- What are DC programs (sample exercises) - need a full program that has worked for some of you guys?

4- When you feel like you maxed out on something and you can't really increase any weight next exercise, should you give it a few more trials or do you immediately change exercise?

5- Negatives: 6-8 secs?? really? isn't that a big too much?

That's all for now. Probably will have more questions to follow.

 

[ExtraMile]

Re: DC Training

Ok guys, I just read about 27 pages on Dante and his thoughts and protocols.

Here's what I still need:

1- Videos of DC training extreme stretching. I'm having a hard time imagining these just by "wording"
Also, do you do these after every rest-pause, or once only after you finish the one set exercise?

2- I'm assuming the best way to start off is to work out Mondays, Wednesdays and Fridays, and rest the rest of the days?? I would like to work out 4 days a week, so how do I incorporate that?

3- What are DC programs (sample exercises) - need a full program that has worked for some of you guys?

4- When you feel like you maxed out on something and you can't really increase any weight next exercise, should you give it a few more trials or do you immediately change exercise?

5- Negatives: 6-8 secs?? really? isn't that a big too much?

That's all for now. Probably will have more questions to follow.

I know OneBreath did alot of DC training bro see if u can get hold of him!

 

[the_alcatraz]

Re: DC Training

CEO, OneBreath and anyone else who's done this very seriously, please pitch in.

 

[lookinfit75]

Re: DC Training

Intensemuscle.com has the pictures of the exrteme stretches for all muscle groups and I have them if you want them and can't find them over there. Also I have the DVD so if you need anything in particular, let me know.

 

[SouthernLord]

Re: DC Training

Ok guys, I just read about 27 pages on Dante and his thoughts and protocols.

Here's what I still need:

1- Videos of DC training extreme stretching. I'm having a hard time imagining these just by "wording"
Also, do you do these after every rest-pause, or once only after you finish the one set exercise?

Saibot has the link to the X Stretch slide show

2- I'm assuming the best way to start off is to work out Mondays, Wednesdays and Fridays, and rest the rest of the days?? I would like to work out 4 days a week, so how do I incorporate that?

I know you like to train, but three days is enough. This program will grind your ass down. You grow at home in the kitchen. You know this already

3- What are DC programs (sample exercises) - need a full program that has worked for some of you guys?

I personally like to keep my delts, lat width, and bis in the 15-20 rp range. I could post up a sample workout if you'd like, but it's pretty simple to set up. Follow the exercise order as DC has laid out too.

4- When you feel like you maxed out on something and you can't really increase any weight next exercise, should you give it a few more trials or do you immediately change exercise?

We all have shit workouts from time to time. I would switch exercises after two weeks of not setting a PR.

5- Negatives: 6-8 secs?? really? isn't that a big too much?

Slow and controlled. 6-8 seconds is too much. 2-4 seconds is plenty

That's all for now. Probably will have more questions to follow.

Future knows a lot about DC. Hopefully he will chime in.

I trained DC for about 8 or 9 months. It's hardcore shit and looking back I was not ready for it. If you are "Blasting and Cruising" on AAS then this is right up your ally. I was training natty at the time and I eventually beat myself into the ground.

 

[lookinfit75]

Re: DC Training

Future knows a lot about DC. Hopefully he will chime in.

I trained DC for about 8 or 9 months. It's hardcore shit and looking back I was not ready for it. If you are "Blasting and Cruising" on AAS then this is right up your ally. I was training natty at the time and I eventually beat myself into the ground.

Exactly!!!!
here are the stretches:

 

[lookinfit75]

Re: DC Training

Future knows a lot about DC. Hopefully he will chime in.

I trained DC for about 8 or 9 months. It's hardcore shit and looking back I was not ready for it. If you are "Blasting and Cruising" on AAS then this is right up your ally. I was training natty at the time and I eventually beat myself into the ground.

Exactly!!!!
here are the stretches:

 

[joe d]

Re: DC Training

start with the basic program on cycles for pennies and go from there. its simple to understand and follow. pick 3 heavy lifts for each muscle group and alternate between them. keep a log.

All about Doggcrapp and DC Training: Cycles For Pennies Continues

it will be better to keep it simple for a while and advance from there.

 

[the_alcatraz]

Re: DC Training

Thanks guys for the inputs. I'm going to review this a little further and come up with a prelimenary workout plan and post on here.

 

[future]

Re: DC Training

Ok guys, I just read about 27 pages on Dante and his thoughts and protocols.

Here's what I still need:

1- Videos of DC training extreme stretching. I'm having a hard time imagining these just by "wording"
Also, do you do these after every rest-pause, or once only after you finish the one set exercise?

Not essential. If you must just do passive stretching.

2- I'm assuming the best way to start off is to work out Mondays, Wednesdays and Fridays, and rest the rest of the days?? I would like to work out 4 days a week, so how do I incorporate that?

A - chest, delts tris
B - legs
C - back, biceps

Plug these into a Mon, Tues, Thurs and Fri rotation so from week to week a group of bodyparts gets repeated.

3- What are DC programs (sample exercises) - need a full program that has worked for some of you guys?

No necessary. You are smart enough. Use exercises you like. Go from there. Just kick ass. Compound exercises as much as possible.

4- When you feel like you maxed out on something and you can't really increase any weight next exercise, should you give it a few more trials or do you immediately change exercise?

Give at a couple times unless you are sure you need to dump the exercise

5- Negatives: 6-8 secs?? really? isn't that a big too much?

That was an old idea. Just control the weight. When you add a negative at the end of a rest pause you are going very slowly certainly. But the normal style for lifting the weight is most likely what you have always done.

That's all for now. Probably will have more questions to follow.

Hope this helps.

 

[future]

Re: DC Training

start with the basic program on cycles for pennies and go from there. its simple to understand and follow. pick 3 heavy lifts for each muscle group and alternate between them. keep a log.

All about Doggcrapp and DC Training: Cycles For Pennies Continues

it will be better to keep it simple for a while and advance from there.

This is where it all started but Dante will tell you that he has changed his mind on alot of things he wrote. Its a very old write up.

 

[the_alcatraz]

Re: DC Training

Hope this helps.

Excellent. Thanks bro.

I'm hoping to start this on Monday or the Monday after.

 

[the_alcatraz]

Re: DC Training

This is where it all started but Dante will tell you that he has changed his mind on alot of things he wrote. Its a very old write up.

I'll read up on this over the weekend. I'll make sure I read up some more on DC training if I decide to start it on Monday.

I'll post up my workout routine on saturday or sunday and you guys can critique it and tell me if I need to change something up.

Thanks again.

 

[the_alcatraz]

Re: DC Training

Here's what I chose:

Chest:

Bench press
Incline bench press
Incline dumbell presses

Shoulders:

Smith machine behind the neck presses
Smith machine military presses
dumbell presses

Triceps:

Narrow grip bench presses
French press
Dips

Quads:

Squats
Leg Press
Hack squats

Hamstrings:

Stiff leg deadlifts
seated leg curls
leg curls

Calves:

Standing calf raises
seated calf raises
donkey calf raises

Back width:

Behind the neck lat pulldowns (wide grip)
lat pulldowns to the front (wide grip)
narrow grip lat pulldowns

Back thickness:

Deadlifts
T-Bar rows
dumbell rows

Biceps:

Standing barbell curls
seated preacher curls
alternating dumbell curls

Forearms:

hammer curls with dumbells
reverse cable curls
reverse bar curls

Here's how this is going to work:

Monday:

Chest, shoulders, triceps
first exercise from each muscle group
extreme stretching after each muscle is done
explosive positives and slow negatives (2-3 sec count)

tuesday:

quads, hams, calves
first exercise from each muscle group
same as above

wednesday: OFF

Thursday:

back width, back thickness, biceps, forearms
first exercise from each muscle group
same as above

Friday:

chest, shoulders, triceps
second exercise from each muscle group
same as above

Saturday and sunday: OFF

and so on and so forth....

working out 4 days a week.....

A few questions:

1- Can I add rope pulldowns before each triceps workout to warm up the elbows (just 2-3 sets)

2- how long should a workout ideally take under DC training? 45mins-1hour?

3- when do you do abs? traps?

4- is there room for some cardio?

 

[future]

Re: DC Training

1. Warm up any way that works best for you.

2. No set time. Just bust ass when you do your sets. Ideally an hour but personally leg days kick my ass.

3. Abs maybe on off days or at the end of session. Traps wont be needed for a while. Offseason just let the big compound exercises build them up.

4. Cardio is whenever works for you. During this training 3 times a week for 20 minutes is just fine.

 

[the_alcatraz]

Re: DC Training

1. Warm up any way that works best for you.

2. No set time. Just bust ass when you do your sets. Ideally an hour but personally leg days kick my ass.

3. Abs maybe on off days or at the end of session. Traps wont be needed for a while. Offseason just let the big compound exercises build them up.

4. Cardio is whenever works for you. During this training 3 times a week for 20 minutes is just fine.

Thanks bro

Traps are a weak point for me though. Should I add one exercise with shoulders are it wouldn't be necessary at this point?

 

[future]

Re: DC Training

Weak point? Ok bro you need a hug! Your back is GREAT!!! If you did do some something maybe like dumbell upright rows for a widowmaker on back OR shoulder day.

 

[the_alcatraz]

Re: DC Training

Weak point? Ok bro you need a hug! Your back is GREAT!!! If you did do some something maybe like dumbell upright rows for a widowmaker on back OR shoulder day.

lol have you seen your pictures bro? thanks for the compliment though

I'm going to take your advice and we'll see how it plays out

 

[iggy]

Re: DC Training

i remember mwm5 did DC for awhile traz. i'll see if he has anything to share.

 

[the_alcatraz]

Re: DC Training

Thanks iggy

I'm going to keep a journal and update it here on every workout

I'm officially bulking now...drinking a gallon of milk a day and eating like a mother fucker....I'm not even eating all that clean, I'm just trying to get as big and strong as I can right now

Will post up progress pictures in about 4-6 weeks on DC training

 

[sweed]

Re: DC Training

Never done DC!! ahh, wish I could help bro!! My negative are slow, not 6-8 seconds, more like 3-4 seconds. pause for a sec, then back up slowly. Not sure how the positive is suppose to be for this training! prob explosion type?

 

[SouthernLord]

Re: DC Training

Here's what I chose:

Chest:

Bench press
Incline bench press
Incline dumbell presses 20-30 RP

Shoulders:

Smith machine behind the neck presses
Smith machine military presses
dumbell presses 20-30 RP

Triceps:

Narrow grip bench presses
French press 20-30 RP
Dips

Quads:

Squats
Leg Press
Hack squats

Hamstrings:

Stiff leg deadlifts
seated leg curls
leg curls

Calves:

Standing calf raises
seated calf raises
donkey calf raises

Back width:

Behind the neck lat pulldowns (wide grip)
lat pulldowns to the front (wide grip)
narrow grip lat pulldowns

Back thickness:

Deadlifts
T-Bar rows
dumbell rows

Biceps:

Standing barbell curls
seated preacher curls
alternating dumbell curls

Forearms:

hammer curls with dumbells
reverse cable curls
reverse bar curls

Here's how this is going to work:

Monday:

Chest, shoulders, triceps
first exercise from each muscle group
extreme stretching after each muscle is done
explosive positives and slow negatives (2-3 sec count)

tuesday:

quads, hams, calves
first exercise from each muscle group
same as above

wednesday: OFF

Thursday:

back width, back thickness, biceps, forearms
first exercise from each muscle group
same as above

Friday:

chest, shoulders, triceps
second exercise from each muscle group
same as above

Saturday and sunday: OFF

and so on and so forth....

working out 4 days a week.....

A few questions:

1- Can I add rope pulldowns before each triceps workout to warm up the elbows (just 2-3 sets) Sure bro. If this keeps your elbows healthy go for it.

2- how long should a workout ideally take under DC training? 45mins-1hour? The workouts took me around an hour, but I was doing the standard two way split.

3- when do you do abs? traps? I trained abs on my lower body day

4- is there room for some cardio? Depends on you body comp and goals. I would do some sort of cardio regardless. LISS works best for me

My RP rep range suggestions are in blue. This seemed worked best for me when I did DC. Start at the top of the RP rep range to allow for progression over time. Better to start of too light than too heavy imo. I personally like training my bis, shoulders, and lat width movements with a higher RP rep range. Definitely do all you DB work and any tri extension type work for a higher RP rep range.

Watch your low back recovery with DLs, SLDL and Squats in the same week. Make sure you are doing these three lifts for straight sets.

 

[needtogetaas]

Re: DC Training

future thanks man. I think you could really help a lot of people on ef with your knowledge of the dc training. Also this thread is bad fucking ass.

 

[ceo]

Re: DC Training

Doesn't look like I can add much to this for now. I do think SL had a good point about your lower back with DL, SLDL, and squats all in the same week. You will probably play around with the rotation to see what works for you.

Oh, you have 3 exercises picked out for each bodypart, which is good. Do you have 2 or 3 more in reserve for when you stall out on one or more of those?

I think you should be starting off with the 2 way split and not the 3 way. I know Dante would not recommend starting out with the 3 way. Trust me, if you're doing it right it WILL kick your ass. You will be glad you're only doing this 3 days a week.

 

[the_alcatraz]

Re: DC Training

Doesn't look like I can add much to this for now. I do think SL had a good point about your lower back with DL, SLDL, and squats all in the same week. You will probably play around with the rotation to see what works for you.

Oh, you have 3 exercises picked out for each bodypart, which is good. Do you have 2 or 3 more in reserve for when you stall out on one or more of those?

I think you should be starting off with the 2 way split and not the 3 way. I know Dante would not recommend starting out with the 3 way. Trust me, if you're doing it right it WILL kick your ass. You will be glad you're only doing this 3 days a week.

Didn't pick the reserve exersises yet, I'm sure there will be plenty of time before i max out on squats, deads and any form of benching or presses.

I definately need to concentrate on squats and deadlifts the most as my legs are lacking.

I WILL post pictures after about 6 weeks on DC training and i'll update this thread every workout.

I hope that you guys will keep chiming in. Guys like CEO, Future, SL, bblazer, Needto and the rest can really help me get my game face on and keep me motivated. My goal is to gain as much size and strength as I can over the next 6 months. I don't care about definition and / or bf% at this point.

 

[slimjim1985]

Re: DC Training

Thanks iggy

I'm going to keep a journal and update it here on every workout

I'm officially bulking now...drinking a gallon of milk a day and eating like a mother fucker....I'm not even eating all that clean, I'm just trying to get as big and strong as I can right now

Will post up progress pictures in about 4-6 weeks on DC training

I will be following your log bro. I too had the same questions you did and plan on starting DC soon. So goodluck bro and keep us posted.

 

[the_alcatraz]

Re: DC Training

I will be following your log bro. I too had the same questions you did and plan on starting DC soon. So goodluck bro and keep us posted.

Thanks bro. I'm starting DC today. I've already had 2 meals and it's only 8:42 am bwahahahaha

 

[joe d]

Re: DC Training

Doesn't look like I can add much to this for now. I do think SL had a good point about your lower back with DL, SLDL, and squats all in the same week. You will probably play around with the rotation to see what works for you.

Oh, you have 3 exercises picked out for each bodypart, which is good. Do you have 2 or 3 more in reserve for when you stall out on one or more of those?

I think you should be starting off with the 2 way split and not the 3 way. I know Dante would not recommend starting out with the 3 way. Trust me, if you're doing it right it WILL kick your ass. You will be glad you're only doing this 3 days a week.

yes go with 3 day.

 

[SouthernLord]

Re: DC Training

Thanks bro. I'm starting DC today. I've already had 2 meals and it's only 8:42 am bwahahahaha

Hah!! I love getting up early. That means I can fit more meals in my day

DC will become more than a program. The food, the logbook, the constant drive of setting new PRs. It becomes an obsession.

You are at the level of development that this program was inteded for. I think you are going to really benefit from this. Didn't I try to talk you into doing this program a year or so ago? I can't wait until you blow the fuck up, so I can say "Told you so" lol

if this first blast falls apart don't give up. It might take you a few weeks to really figure this all out

 

[the_alcatraz]

Re: DC Training

Hah!! I love getting up early. That means I can fit more meals in my day

DC will become more than a program. The food, the logbook, the constant drive of setting new PRs. It becomes an obsession.

You are at the level of development that this program was inteded for. I think you are going to really benefit from this. Didn't I try to talk you into doing this program a year or so ago? I can't wait until you blow the fuck up, so I can say "Told you so" lol

if this first blast falls apart don't give up. It might take you a few weeks to really figure this all out

I'm giving it 2 weeks..I better see a difference or I will hunt you down lol

 

[SouthernLord]

Re: DC Training

lol

Give it six weeks. Set some PRs and cruise for a week. Then get right back to it

 

[the_alcatraz]

Re: DC Training

lol

Give it six weeks. Set some PRs and cruise for a week. Then get right back to it

I only have one goal for the next year: get stupid strong and bulk like a beast...I don't care if I gain 10% BF.

 

[future]

Re: DC Training

Yeah I like the forced time frame. If you just try to say take a break when you need to you might just keep grinding away. This lets you plan our to a degree then force yourself to take some time off for a week or two. You dont have to stop lifting but I would do light weight training and nothing close to failure.

 

[the_alcatraz]

Re: DC Training

Yeah I like the forced time frame. If you just try to say take a break when you need to you might just keep grinding away. This lets you plan our to a degree then force yourself to take some time off for a week or two. You dont have to stop lifting but I would do light weight training and nothing close to failure.

how often would you do that....every 6 weeks or so?

 

[future]

I am with Southern Lord on this. About 6 weeks but its possible your need it in 4 weeks. Just pay attention to your numbers. If you are rotating exercises and STILL stalling...time to rest...or you are just going too heavy, too soon.

 

[the_alcatraz]

I am with Southern Lord on this. About 6 weeks but its possible your need it in 4 weeks. Just pay attention to your numbers. If you are rotating exercises and STILL stalling...time to rest...or you are just going too heavy, too soon.

makes sense broheim. When you go light, do you switch it up or do you stick to DC?

 

[slimjim1985]

Re: DC Training

Thanks bro. I'm starting DC today. I've already had 2 meals and it's only 8:42 am bwahahahaha

nice! goodluck with the extreme stretches. haha heard its a bitch.

 

[the_alcatraz]

Re: DC Training

nice! goodluck with the extreme stretches. haha heard its a bitch.

I'll find out today lmao

 

[lookinfit75]

Re: DC Training

I'll find out today lmao

Just know that they are not your "feel good" stretching type routines. The fucking stretches hurt and it really turns into a test of will to try and keep the stretch going for the customary 90 seconds lol. I know I was humbled by those stretches when I first started doing them and couldn't hold them out nearly as long as I was supposed to LOL.

 

[future]

makes sense broheim. When you go light, do you switch it up or do you stick to DC?

Go light or just take time off totally. See how your joints feel.

 

[the_alcatraz]

Ok. I just finished Day 1 of DC training. All I can say is I wish I had started this earlier. I can honestly say there are only a few times in my life that I felt this pumped...my chest, shoulders and triceps are still pumped...I finished my workout about an hour ago and they are still fully pumped....I just took 5 more grams of glutamine for recovery.

Workout 1: (Monday, Nov. 9, 2009)

Chest:
Flat bench press
135 lbs x 12
225 lbs x 10
245 lbs x 6
275 lbs x 4

315 lbs x8
rest/pause
315 lbs x 4
rest/pause
315 lbs x 2

Chest stretch with 55 lbs dumbells for 30 secs

Shoulders:
Smith Machine behind-the-neck press
135 lbs x 12
155 lbs x 10
185 lbs x 6
195 lbs x 4

215 lbs x 8
rest/pause
215 lbs x 4
rest/pause
215 lbs x2
rest /pause

Shoulders stress (thought I was going to die lol)- could only hold it for 20 secs

Triceps:
Narrow grip bench press
135 lbs x 12
155 lbs x 10
185 lbs x 6
205 lbs x 4

225 lbs x 8
rest/pause
225 lbs x 4
rest/pause
225 lbs x 2

triceps stretch with 40 lbs dumbell for 22 secs - I reeeeally thought I'm going to rip my arms out of their sockets

All I have to say is just wow....props to Dante and everyone on this board who has done this. This is mad hard and I can see I'm going to put on rediculous size and strength very quickly using this.

I will keep this updated on a daily basis for those of you who are interested in following my progress.

I will post progress pictures as well every 6-8 weeks or so.

 

[bblazer]

That is a hardcore workout. A lot of volume. But that is the key I guess to DC.

Good work!

B-

 

[the_alcatraz]

That is a hardcore workout. A lot of volume. But that is the key I guess to DC.

Good work!

B-

Thanks bro. It took me an hour and five minutes. Intense!

 

[slimjim1985]

Ok. I just finished Day 1 of DC training. All I can say is I wish I had started this earlier. I can honestly say there are only a few times in my life that I felt this pumped...my chest, shoulders and triceps are still pumped...I finished my workout about an hour ago and they are still fully pumped....I just took 5 more grams of glutamine for recovery.

Workout 1: (Monday, Nov. 9, 2009)

Chest:
Flat bench press
135 lbs x 12
225 lbs x 10
245 lbs x 6
275 lbs x 4

how taxing were your warm-up sets?

315 lbs x8
rest/pause
315 lbs x 4
rest/pause
315 lbs x 2

are you supposed to do a 6 second negative for you last rest-pause?

Chest stretch with 55 lbs dumbells for 30 secs

Shoulders:
Smith Machine behind-the-neck press
135 lbs x 12
155 lbs x 10
185 lbs x 6
195 lbs x 4

215 lbs x 8
rest/pause
215 lbs x 4
rest/pause
215 lbs x2
rest /pause

Shoulders stress (thought I was going to die lol)- could only hold it for 20 secs

Triceps:
Narrow grip bench press
135 lbs x 12
155 lbs x 10
185 lbs x 6
205 lbs x 4

225 lbs x 8
rest/pause
225 lbs x 4
rest/pause
225 lbs x 2

triceps stretch with 40 lbs dumbell for 22 secs - I reeeeally thought I'm going to rip my arms out of their sockets

that does not sound appealing. did u get around to pushing the weight even more with the back of your head? haha

All I have to say is just wow....props to Dante and everyone on this board who has done this. This is mad hard and I can see I'm going to put on rediculous size and strength very quickly using this.

I will keep this updated on a daily basis for those of you who are interested in following my progress.

I will post progress pictures as well every 6-8 weeks or so.

I know I just asked alot of questions. my bad

 

[the_alcatraz]

I know I just asked alot of questions. my bad

not extremely taxing, but it builds up one on top of the other and by the time you're at you're last set, you're already tired

I did 2-3 sec negatives....6 secs is too long let's get real

the stretches hurt but feel kinda good at the same times, it's a weird concept

look at this video, it's so fuckin inspirational:

 

[slimjim1985]

not extremely taxing, but it builds up one on top of the other and by the time you're at you're last set, you're already tired

I did 2-3 sec negatives....6 secs is too long let's get real

the stretches hurt but feel kinda good at the same times, it's a weird concept

look at this video, it's so fuckin inspirational:

I guess I'm confused when it comes to negatives. Are you supposed to do a 2-3 sec negative at the end of each rest-pause or just at the very last set? or am completely lost

that song was sick. the guys squatting at the end was also extremely badass

oh and sorry bro I don't mean to hijack your log. i'll go find the answer somehwere

 

[SaiBoT]

Finally you made the decision! Big props, although i never followed the exact DC setup i did rest-pause training and the extreme stretching. I had a nice slide show about the streches but totally lost it... sorry!

Our good bros made a terrific job with the details, that's pure knowledge and experience right here.

 

[ceo]

Chest:
Flat bench press
135 lbs x 12
225 lbs x 10
245 lbs x 6
275 lbs x 4

315 lbs x8
rest/pause
315 lbs x 4
rest/pause
315 lbs x 2

Chest stretch with 55 lbs dumbells for 30 secs

Shoulders:
Smith Machine behind-the-neck press
135 lbs x 12
155 lbs x 10
185 lbs x 6
195 lbs x 4

215 lbs x 8
rest/pause
215 lbs x 4
rest/pause
215 lbs x2
rest /pause

Shoulders stress (thought I was going to die lol)- could only hold it for 20 secs

Triceps:
Narrow grip bench press
135 lbs x 12
155 lbs x 10
185 lbs x 6
205 lbs x 4

225 lbs x 8
rest/pause
225 lbs x 4
rest/pause
225 lbs x 2

Bro, you may be doing too much warmup. Think about this...after you do all that warmup for chest, then you do your workset and are finished. You just did 4 warmups and a heavy RP set of bench press. You worked your chest, shoulders, triceps. Now you are off to hit shoulders.

Now, since that was your first exercise I totally agree with the amount of warmups you did. But, for shoulders, you another 4 warmups then a heavy RP workset. Then for triceps you do the same again, 4 warmups and a heavy RP set.

Your shoulders and triceps are already pretty damn warmed up from all that benching. You just did a lot of volume which really isn't the idea of DC. You could cut your warmups in half for shoulders and probably completely out for triceps. Your doing CGBP with 225 for workset, but shit you did pretty close to the same movement (BP) for your first exercise with 315.

No wonder you were so pumped! That amount of volume is crazy. You will end up shortening your blasts like that IMO.

PS, all my blasts lasted 6 weeks. After 6 weeks I was shot and took a week completely off, then came back for 2 weeks at about 60% of the weight for 2 straight sets of 10-12 reps. I kept the same schedule overall as far as the frequency, etc. This (cruise) is also a good time to test out other exercises you have in reserve or may have read about.

Sorry for throwing so much out at once. I'll stop now. It's late and I'm heading to bed. I'll post more later. Keep it up bro!!! Looking forward to your progress.

 

[the_alcatraz]

Finally you made the decision! Big props, although i never followed the exact DC setup i did rest-pause training and the extreme stretching. I had a nice slide show about the streches but totally lost it... sorry!

Our good bros made a terrific job with the details, that's pure knowledge and experience right here.

Yeh it's pretty frickin awesome lol

My chest, shoulders and triceps are dead right now....

 

[the_alcatraz]

Bro, you may be doing too much warmup. Think about this...after you do all that warmup for chest, then you do your workset and are finished. You just did 4 warmups and a heavy RP set of bench press. You worked your chest, shoulders, triceps. Now you are off to hit shoulders.

Now, since that was your first exercise I totally agree with the amount of warmups you did. But, for shoulders, you another 4 warmups then a heavy RP workset. Then for triceps you do the same again, 4 warmups and a heavy RP set.

Your shoulders and triceps are already pretty damn warmed up from all that benching. You just did a lot of volume which really isn't the idea of DC. You could cut your warmups in half for shoulders and probably completely out for triceps. Your doing CGBP with 225 for workset, but shit you did pretty close to the same movement (BP) for your first exercise with 315.

No wonder you were so pumped! That amount of volume is crazy. You will end up shortening your blasts like that IMO.

PS, all my blasts lasted 6 weeks. After 6 weeks I was shot and took a week completely off, then came back for 2 weeks at about 60% of the weight for 2 straight sets of 10-12 reps. I kept the same schedule overall as far as the frequency, etc. This (cruise) is also a good time to test out other exercises you have in reserve or may have read about.

Sorry for throwing so much out at once. I'll stop now. It's late and I'm heading to bed. I'll post more later. Keep it up bro!!! Looking forward to your progress.

What you're saying makes perfect sense, because if I increase the volume on shoulders and triceps, I can definately go heavier.

Legs days today....I'm psyched!!!!

 

[ConanX]

Keep this updated brother! I want to see how you do with DC training. I am really tempted to try it myself, but I think I'll hold off on it until I learn more and feel like I'm hitting a plateu. Thanks for sharing my man, looking foward to this log.

 

[the_alcatraz]

Keep this updated brother! I want to see how you do with DC training. I am really tempted to try it myself, but I think I'll hold off on it until I learn more and feel like I'm hitting a plateu. Thanks for sharing my man, looking foward to this log.

Thanks for the support bro!

I'll post my Leg training today and any feedback that comes up...check it out later on tonight

 

[the_alcatraz]

Workout 2: (Tuesday, Nov. 10, 2009)

Quads:
Started with one warmup set of leg extensions - 80 lbs x 15 reps (slow negatives) to warm up the knees

Then started SQUATS:

135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4

I was going just a little lower than 90 degrees....almost ass to the ground on all of these...

Right about now I had really bad back pumps and I could barely move so I had to drop the weight for my RP max set till failure...

225 lbs x 11
Rest/pause
225 lbs x 3
rest/pause
225 lbs x 2

I swear it felt like I was lifting 405 lbs for reps...my quads got REALLY pumped

By the way, ever since my injury last year doing deadlifts, my legs have lost serious size and strength...I think you can tell from my poundages...I am looking to get them up soon enough with DC training though and this log should keep me motivated

HAMS:

120 lbs x 12
rest/pause
120 lbs x 4
rest/pause
120 lbs x 3

CALVES: Couldn't do em...I was ready to pass out. I threw up in the parking lot shortly after I left the gym. I didnt even complete the extreme stretches.

My legs are really pumped right now. They look fuller and are literally RED.

 

[dhawkins]

Best log on the site....Keep it going bro

 

[needtogetaas]

Hell ya man bro keep doing this. We can all get a lot from this

 

[joe d]

Workout 2: (Tuesday, Nov. 10, 2009)

Quads:
Started with one warmup set of leg extensions - 80 lbs x 15 reps (slow negatives) to warm up the knees

Then started SQUATS:

135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4

I was going just a little lower than 90 degrees....almost ass to the ground on all of these...

Right about now I had really bad back pumps and I could barely move so I had to drop the weight for my RP max set till failure...

225 lbs x 11
Rest/pause
225 lbs x 3
rest/pause
225 lbs x 2

I swear it felt like I was lifting 405 lbs for reps...my quads got REALLY pumped

By the way, ever since my injury last year doing deadlifts, my legs have lost serious size and strength...I think you can tell from my poundages...I am looking to get them up soon enough with DC training though and this log should keep me motivated

HAMS:

120 lbs x 12
rest/pause
120 lbs x 4
rest/pause
120 lbs x 3

CALVES: Couldn't do em...I was ready to pass out. I threw up in the parking lot shortly after I left the gym. I didnt even complete the extreme stretches.

My legs are really pumped right now. They look fuller and are literally RED.

your going from 12 to 4 to 3. it looks to me like you should at least for now get a couple extra deap breaths in before your secon set to try to get the reps up a little. something like 12 6 2 is a good target.

 

[OMEGA]

Workout 2: (Tuesday, Nov. 10, 2009)


CALVES: Couldn't do em...I was ready to pass out. I threw up in the parking lot shortly after I left the gym. I didnt even complete the extreme stretches.

My legs are really pumped right now. They look fuller and are literally RED.

YouTube - Dorian Yates blood and guts 2009

 

[the_alcatraz]

your going from 12 to 4 to 3. it looks to me like you should at least for now get a couple extra deap breaths in before your secon set to try to get the reps up a little. something like 12 6 2 is a good target.

I think I read on intensemuscle.com that 12-4-2 is the way to go.

Why do you feel 12-6-2 is better?

 

[the_alcatraz]

YouTube - Dorian Yates blood and guts 2009

Thanks OMEGA - that's an awesome video!

 

[SouthernLord]

You made street pizza in the gym parking lot? lol

You should switch your exercise order. Calves, Hams, then Quads. Save the hardest for last
Dante set the split up in that order for that very reason. Also don't RP Squats or deads. For squats work up to on heavy set of 4-8 reps then do one ball busting set of 20. For deads, sldls, or any exercise that could compromise your low back do one heavy straight set then one higher rep back off set.

Take 2-3g of tuarine and eat a banana preworkout for those back pumps

 

[joe d]

I think I read on intensemuscle.com that 12-4-2 is the way to go.

Why do you feel 12-6-2 is better?

the more effective ranges for me are 12-6-2 or 8-3 or 4-1

 

[OMEGA]

Thanks OMEGA - that's an awesome video!

watch the ending

 

[the_alcatraz]

You made street pizza in the gym parking lot? lol

You should switch your exercise order. Calves, Hams, then Quads. Save the hardest for last
Dante set the split up in that order for that very reason. Also don't RP Squats or deads. For squats work up to on heavy set of 4-8 reps then do one ball busting set of 20. For deads, sldls, or any exercise that could compromise your low back do one heavy straight set then one higher rep back off set.

Take 2-3g of tuarine and eat a banana preworkout for those back pumps

That's what's weird...I DID take Taurine lol

Also, why no RP sets for squats? even deadlifts?

 

[Dial_tone]

That's what's weird...I DID take Taurine lol

Also, why no RP sets for squats? even deadlifts?

I believe he deemed it too dangerous for squats.

 

[SouthernLord]

No RP for squats and deads to save your low back from destruction lol

Quads are usually a straight set of 4-8 followed by a widowmaker set of 20. You do quads last because that set of twenty usually leaves you on the ground speaking in tongues. It's hard to follow that with anything else.

Deads are usually a straight set of 4-6 followed by a straight set of 8-12

Any other exercise that will compromise your low back health should be done as a straight set as well. Sldl, RDL, bb row, t bar row, etc should all be done for straight sets

 

[the_alcatraz]

the more effective ranges for me are 12-6-2 or 8-3 or 4-1

I'll play around with the numbers and see what works best for me...thanks bro

 

[the_alcatraz]

I believe he deemed it too dangerous for squats.

Ah good to know, cause on my RP set I felt like my back was going to snap It makes perfect sense...

 

[the_alcatraz]

No RP for squats and deads to save your low back from destruction lol

Quads are usually a straight set of 4-8 followed by a widowmaker set of 20. You do quads last because that set of twenty usually leaves you on the ground speaking in tongues. It's hard to follow that with anything else.

Deads are usually a straight set of 4-6 followed by a straight set of 8-12

Any other exercise that will compromise your low back health should be done as a straight set as well. Sldl, RDL, bb row, t bar row, etc should all be done for straight sets

That makes way more sense thanks dude...like I said, I felt like I was going to die...my back was screaming and throwing up was a sign lol

Next week will try this again

 

[ExtraMile]

YouTube - Dorian Yates blood and guts 2009

fuck, I really gotta go to temple gym some time, its only like 60-90mins away from my house...

 

[OMEGA]

fuck, I really gotta go to temple gym some time, its only like 60-90mins away from my house...

oh lucky you

take pics!

 

[SouthernLord]

I'll play around with the numbers and see what works best for me...thanks bro

Don't set limits on the number of reps you get on your RP set. If the goal is 15 reps don't do 8-5-2 and stop because you hit your number. You have to fight for extra reps on every RP set. Don't leave shit in the hole. If you stop at 8 and have more reps left you are short changing yourself. This is all about pushing past failure and fighting for one more rep as if your life is depending on it. Your goal is to become a human fucking forklift. Grind that shit out

 

[future]

I'll play around with the numbers and see what works best for me...thanks bro

focus on the first mini set. In that range of 12-10 reps starting out...from these its just digging deep to finish off the other sets.

Things like squats etc are seen to be a tad more dangerous for going to failure BUT I have been known to experiment as well. I think all out sets tends to be a little more back sparing as well. The nerve damamge I received from powerlifting was somewhat from doing box squats with brief rest. Something to be said for letting the spine settle a bit after each set.

 

[the_alcatraz]

Don't set limits on the number of reps you get on your RP set. If the goal is 15 reps don't do 8-5-2 and stop because you hit your number. You have to fight for extra reps on every RP set. Don't leave shit in the hole. If you stop at 8 and have more reps left you are short changing yourself. This is all about pushing past failure and fighting for one more rep as if your life is depending on it. Your goal is to become a human fucking forklift. Grind that shit out

Nice!!!!

 

[the_alcatraz]

focus on the first mini set. In that range of 12-10 reps starting out...from these its just digging deep to finish off the other sets.

Things like squats etc are seen to be a tad more dangerous for going to failure BUT I have been known to experiment as well. I think all out sets tends to be a little more back sparing as well. The nerve damamge I received from powerlifting was somewhat from doing box squats with brief rest. Something to be said for letting the spine settle a bit after each set.

how much do you rest after a heavy set of squats?

 

[future]

As long as I need.

 

[the_alcatraz]

As long as I need.

Is it true that powerlifters rest up to 2-3 minutes between heavy sets?

 

[future]

Some even longer. At my strongest I would rest 5-10 minutes.

 

[Dial_tone]

Is it true that powerlifters rest up to 2-3 minutes between heavy sets?

I rest 3-5 between squat sets because I train that exercise for power. I do everything else for 60-90 seconds.

 

[iggy]

good shit man, keep at it!

 

[lookinfit75]

fuck, I really gotta go to temple gym some time, its only like 60-90mins away from my house...

Lucky lil punk lol. Like Omega said, if you go, take pix plz!
You're lookin pretty swole there lil homie. Keep up the good work!

 

[lookinfit75]

Some even longer. At my strongest I would rest 5-10 minutes.

I am not nearly as strong as you but I do need a long pause as well when I do these heavy exercises. About 4-6 minutes on the heavy squats and deads. I did SS's today on squats and got up to 500 lbs X 10 reps. I needed those 5 minutes in between sets just to let my body readjust and decompress. For some reason, leg presses are not nearly as taxing on my body and I am going over twice as much weight. Any ideas why that is?

 

[future]

Leg presses are great but so many factors are left out when using a free movement versus a machine. Simply you have alot more muscles involved when you squat. And strength is relative. If you gotta rest, you gotta rest. The point is to be rested enough to kick ass for those hard sets. AND it sounds like you are! 500x10 is AWESOME!!!

So rest as long as you need. Everyone is different.

 

[lookinfit75]

Leg presses are great but so many factors are left out when using a free movement versus a machine. Simply you have alot more muscles involved when you squat. And strength is relative. If you gotta rest, you gotta rest. The point is to be rested enough to kick ass for those hard sets. AND it sounds like you are! 500x10 is AWESOME!!!

So rest as long as you need. Everyone is different.

Thank you Future for the exlpination. I figured the angle also played a key role in just how much the body is taxed and also not having to move your own body weight would be a factor.
I was checking out your vids and man o man are you a power house. You're moving iron on squats that I can only dream of and with all the control in the world. Mad respect Future!

 

[future]

Thanks!

Yes, you are dead on. Your body will angle so your errectors, glutes and hams get pulled into the lift. Just shouldering the bar can really wear you down. I actually have met guys that could leg press more than me but barely do a triple squatting a shallow 405 lbs. but they still had great legs too. Its all relative.

Biomechanics helps someone like me. Short femur, long tibia, wide waist...right from the start I was set up for squatting alot.

 

[lookinfit75]

Thanks!

Yes, you are dead on. Your body will angle so your errectors, glutes and hams get pulled into the lift. Just shouldering the bar can really wear you down. I actually have met guys that could leg press more than me but barely do a triple squatting a shallow 405 lbs. but they still had great legs too. Its all relative.

Biomechanics helps someone like me. Short femur, long tibia, wide waist...right from the start I was set up for squatting alot.[/QUOTE]

I never even thought about that. I am wide especially in the hips/waist area and also have a low center of gravity. I might not ever get a tiny waist like Toney Freeman but I can squat pretty heavy LOL. Geez what is that like 7 plates/side you're using on the video. Yikes!
Thanks for the insight. Your arm workout is cool too. Short and to the point!

 

[ceo]

bro, listen to everything SL is saying. You did this leg session totally wrong. No big deal, just listen to SL, and make the fixes. It will work better. A TON of trial and error went into this over many years by Dante. It is setup the way it is for a reason.

Keep it up brother!

 

[slimjim1985]

I love hearing about bro's lifting so hard that they throw up. I like the intensity. keep it up bro

 

[joe d]

I think I read on intensemuscle.com that 12-4-2 is the way to go.

Why do you feel 12-6-2 is better?

i didnt add that the numbers are just a target range. the absolute failure on the first set it predicted by you your target is 12 but you get what you get. the reps you get on your following are also to absolute failure and can be adjusted by the duration of the pause. the way i do squats and deads is the same way as my other lifts buy i drop the weight half the time and the other half the time i do 1 straight set. so 1 set of say 8 squats followed by a 20 rep 1 weak then the next weak i do the rest pause but i drop the weight so that i keep hitting the same 8 or 10 reps from start to finish

 

[the_alcatraz]

Some even longer. At my strongest I would rest 5-10 minutes.

Damn. I rest for 60 secs which is probably why I can't go that heavy, relatively speaking. I'll rest longer and see what I can do.

 

[the_alcatraz]

bro, listen to everything SL is saying. You did this leg session totally wrong. No big deal, just listen to SL, and make the fixes. It will work better. A TON of trial and error went into this over many years by Dante. It is setup the way it is for a reason.

Keep it up brother!

Thanks CEO! I'm definately taking SL's opinion on this one. I'll change the way I did the leg workout. I'll keep this log updated and in a few weeks, I'm sure I would've perfected everything I'm supposed to do with DC with you and everyone else's help. This is what this thread is for

 

[the_alcatraz]

i didnt add that the numbers are just a target range. the absolute failure on the first set it predicted by you your target is 12 but you get what you get. the reps you get on your following are also to absolute failure and can be adjusted by the duration of the pause. the way i do squats and deads is the same way as my other lifts buy i drop the weight half the time and the other half the time i do 1 straight set. so 1 set of say 8 squats followed by a 20 rep 1 weak then the next weak i do the rest pause but i drop the weight so that i keep hitting the same 8 or 10 reps from start to finish

Seems like a good rule bro. Thank you for sharing.

 

[the_alcatraz]

Going to update this again tonight. Back and biceps.

 

[lookinfit75]

Good jobs Alcz! Keep up the good work and positive attitude!

 

[slimjim1985]

Going to update this again tonight. Back and biceps.

how was it? what stretch did you use for back?

 

[the_alcatraz]

Good jobs Alcz! Keep up the good work and positive attitude!

Thanks bro!

Just got back from the gym

 

[the_alcatraz]

how was it? what stretch did you use for back?

did the hanging lat stretch with 45 lb dumbells for about 25 secs lol for my lats

did the weird biceps stretch for about 25 secs as well....felt it mostly in my quads, strangely enough...

 

[the_alcatraz]

Workout #3: Back width, back thickness, biceps, forearms

Back width:
Started my workout with behind-the-neck lat pulldowns
70 lbs x 25 (just got get some blood going because yesterday was off)
145 lbs x 12
175 lbs x 10
205 lbs x 6
220 lbs x 4

235 lbs x 7 1/2 (couldn't get all the way down on the last rep)
rest/pause
235 lbs x 2 3/4(almost got 3 reps...almost)
rest / pause
235 lbs x 2 (couldn't even move the weights beyong this point)

My forearms were pumped like crazy, my lats felt like wings on an eagle at this point

Back Width: DEADLIFTS

135 LBS X 12
185 LBS X 10
225 LBS X 6
275 LBS X 4

295 LBS X 8
rested for 3 minutes
295 lbs x 8

My back was sooo pumped...I've getting a lot of nasty back pumps during deadlifts and squats...I think it may be because of Needto's katanadrol / dieselbolan combo, since i'm already off the test...that's all i'm doing right now

Biceps:

Preacher curls: (plate loaded)

45 lbs x 12
90 lbs x 10
135 lbs x 5 1/2 (couldn't get it up six times)
145 lbs x 4

took a few mintes off then went for my crushing RP set.

155 lbs x 7 (that is pretty close to hitting a PR for me)
rest / pause
155 lbs x 1 1/2 (couldn't even move the weights beyond this point)
didn't bother do another set after the rest / pause

Forearms:

straight 2 sets of hammer curls....at this point my biceps and forearms were so pumped that i really couldnt do any RP sets...

 

[slimjim1985]

good job bro.

If the back pumps are really starting to hinder progression....Talk with Radar about a supplement (for some fuckin' reason I can't think of it, on the tip of my tongue and its pissing me off) that has to be a certain brand if you haven't already. I guess its night and day from what I've heard.

 

[the_alcatraz]

good job bro.

If the back pumps are really starting to hinder progression....Talk with Radar about a supplement (for some fuckin' reason I can't think of it, on the tip of my tongue and its pissing me off) that has to be a certain brand if you haven't already. I guess its night and day from what I've heard.

reaaally? You know what, I will....

 

[slimjim1985]

reaaally? You know what, I will....

I'm pretty sure it was radar giving the advice. I'll try and locate it