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Doggcrapp Training
- Thread starter wnt2bBeast
- Start date
Re: DC training
Do IT!!!!!!!!!!!!!!!!1
Great program, really! You know that already though, or you wouldn't have bumped this
btw...Thanks for bumping this
Do IT!!!!!!!!!!!!!!!!1
Great program, really! You know that already though, or you wouldn't have bumped this
btw...Thanks for bumping this
Tatyana
Elite Mentor
Re: DC training
Even though my training has a lot of heavy work in it, I haven't really done any proper strength training for nearly two years.
I also like the idea of going back to something not far off a full body workout, and I have trained that upper/lower body split before.
And my bench has been stagnant/struggling at 60 kg for nearly a year. Actually, when I think about it, a few of my lifts haven't moved up since around May.
The only think I have noticed is that there is no specific trap work, or am I missing something?
Even though my training has a lot of heavy work in it, I haven't really done any proper strength training for nearly two years.
I also like the idea of going back to something not far off a full body workout, and I have trained that upper/lower body split before.
And my bench has been stagnant/struggling at 60 kg for nearly a year. Actually, when I think about it, a few of my lifts haven't moved up since around May.
The only think I have noticed is that there is no specific trap work, or am I missing something?
aquatic_glories
New member
Re: DC training
I will start training this way at the beginning of November. I will let you guys know the results
I will start training this way at the beginning of November. I will let you guys know the results
Tatyana
Elite Mentor
Re: DC training
DOH, I just realised you don't need to do traps if you are doing heavy deads, anyway, my traps are freaking massive as it is.
A little note, this is not a newbie type of training program, this is something you would do after at least a year to two years of training.
It is also not one of those program you try out for a month, I would have at least 6 months to a year to dedicate to DC training.
Extreme stretching
ImageShack(TM) slideshow
DOH, I just realised you don't need to do traps if you are doing heavy deads, anyway, my traps are freaking massive as it is.
A little note, this is not a newbie type of training program, this is something you would do after at least a year to two years of training.
It is also not one of those program you try out for a month, I would have at least 6 months to a year to dedicate to DC training.
Extreme stretching
ImageShack(TM) slideshow
Re: DC training
My traps/upper back have blown up training this way. My BB rows and Deadlifts have really increased since March. This program will make you thick.
DOH, I just realised you don't need to do traps if you are doing heavy deads, anyway, my traps are freaking massive as it is.
A little note, this is not a newbie type of training program, this is something you would do after at least a year to two years of training.
It is also not one of those program you try out for a month, I would have at least 6 months to a year to dedicate to DC training.
Extreme stretching
ImageShack(TM) slideshow
My traps/upper back have blown up training this way. My BB rows and Deadlifts have really increased since March. This program will make you thick.
Tatyana
Elite Mentor
Re: DC training
Ok, my routine
Monday - Hammerstrength (HS) day (this is because most Mondays I don't have my training buddy)
Chest
HS Incline Bench
x3 warmups
x1 working set - rest pause (rp) first set 7-10 reps (total 11-15 rp)
Shoulders
HS military press
x3 warmup
x 1 working set same as incline bench 11-15 rp
Back width
Close grip pulldowns
x2 warmups
x1 working set same as above 11-15 rp
Back Thickness
1 x warm up set
Rack pulls 6-9 reps + 9-12 reps straight sets
Triceps
1 x warmup set
E-Z bar tricep extentions on a incline 15-30 rp
Extreme stretching
Wednesday
Hamstrings
Lying leg curls
2x warmup sets
1 x working set 15-30 rp
Quads 3 x warmup
1 x working set front squats
1 x widow maker hack squats or back squats (20 reps)
Calves
Seated calves
1 x warmup set
1 x 10-12 reps straight set
Biceps
HS preacher curls
2 x warmup sets
1 x working set 11-20 rp
Forearms
Alternating pinwheel curls
1x 10-20 reps straight set
Extreme stretching
Thursday- Free weight day (should be Friday but no training buddy most Fridays )
Chest
Free flat bench
3 x warm ups
1x working set (11-15 rp)
Shoulders
Free miltary press
3x warmups sets
1 x working set (11-20 rp)
Back thickness
T-bar rows
10-12 reps straight set
Back width
Front rack chins
3x warmups
1 x working set 11-20 rp
Triceps
Reverse grip bench press/close grip bench press
2 x warmups
1 x working set 11-20 rp
Extreme stretching
Saturday
Hamstrings
Sumo Leg press
1x warmup set
15-25 straight set
Quads
Squats
3 x warmups
1 x working set 6-9 reps
1 x widow maker 20 reps
Calves
Leg press calf press
1 x warm up
1 x 10-15 reps straight set
Biceps
Barbell drag curls/gironda curls
1 x warmups
1 x working set 11-20 rp
Forearms
Hammer curls
1 x straight set 10-20 reps
Extreme stretching
Ok, my routine
Monday - Hammerstrength (HS) day (this is because most Mondays I don't have my training buddy)
Chest
HS Incline Bench
x3 warmups
x1 working set - rest pause (rp) first set 7-10 reps (total 11-15 rp)
Shoulders
HS military press
x3 warmup
x 1 working set same as incline bench 11-15 rp
Back width
Close grip pulldowns
x2 warmups
x1 working set same as above 11-15 rp
Back Thickness
1 x warm up set
Rack pulls 6-9 reps + 9-12 reps straight sets
Triceps
1 x warmup set
E-Z bar tricep extentions on a incline 15-30 rp
Extreme stretching
Wednesday
Hamstrings
Lying leg curls
2x warmup sets
1 x working set 15-30 rp
Quads 3 x warmup
1 x working set front squats
1 x widow maker hack squats or back squats (20 reps)
Calves
Seated calves
1 x warmup set
1 x 10-12 reps straight set
Biceps
HS preacher curls
2 x warmup sets
1 x working set 11-20 rp
Forearms
Alternating pinwheel curls
1x 10-20 reps straight set
Extreme stretching
Thursday- Free weight day (should be Friday but no training buddy most Fridays )
Chest
Free flat bench
3 x warm ups
1x working set (11-15 rp)
Shoulders
Free miltary press
3x warmups sets
1 x working set (11-20 rp)
Back thickness
T-bar rows
10-12 reps straight set
Back width
Front rack chins
3x warmups
1 x working set 11-20 rp
Triceps
Reverse grip bench press/close grip bench press
2 x warmups
1 x working set 11-20 rp
Extreme stretching
Saturday
Hamstrings
Sumo Leg press
1x warmup set
15-25 straight set
Quads
Squats
3 x warmups
1 x working set 6-9 reps
1 x widow maker 20 reps
Calves
Leg press calf press
1 x warm up
1 x 10-15 reps straight set
Biceps
Barbell drag curls/gironda curls
1 x warmups
1 x working set 11-20 rp
Forearms
Hammer curls
1 x straight set 10-20 reps
Extreme stretching
Re: DC training
Exercise selection looks good. You do have three exercises for each body part picked out to rotate through, right? Also your exercise order is off. I know some people train in a different order, but it is probably best to do them as Dante prescribes.
A)Chest, Shoulders, Tris, BackW, BackT
B)Bis, Forearms, Calves, Hams, Quads
Also another thing, and this is just something that works for me, is to use a higher rep range for shoulders and backW. My shoulders take a beating between my chest and tri exercises so I keep shoulders in the 15-20 rep range and they are growing great.
I am looking forward to seeing how you like this program. I am sure you will gain some quality mass training this way. When is your next contest?
Exercise selection looks good. You do have three exercises for each body part picked out to rotate through, right? Also your exercise order is off. I know some people train in a different order, but it is probably best to do them as Dante prescribes.
A)Chest, Shoulders, Tris, BackW, BackT
B)Bis, Forearms, Calves, Hams, Quads
Also another thing, and this is just something that works for me, is to use a higher rep range for shoulders and backW. My shoulders take a beating between my chest and tri exercises so I keep shoulders in the 15-20 rep range and they are growing great.
I am looking forward to seeing how you like this program. I am sure you will gain some quality mass training this way. When is your next contest?
Tatyana
Elite Mentor
Re: DC training
I just realised that I have only done two exercises, ta.
I did shift the order of the exercises, so it isn't a big deal to put them back in the same order.
At least I will have till the weekend to make up another
A) upper body
B) lower body + bits day
LOL, I am going to try and put on some more muscle, it could be a bit scary as I already looked like a bit of a BEAST next to the other nattie girls.
There are two comps in 6 and 8 weeks, but I am really torn, I am not sure if I really want to diet more this year.
Otherwise, the first possible comp next year would be end of April.
I could 'bulk' for about 6 months if I don't do any more comps this year.
I just realised that I have only done two exercises, ta.
I did shift the order of the exercises, so it isn't a big deal to put them back in the same order.
At least I will have till the weekend to make up another
A) upper body
B) lower body + bits day
LOL, I am going to try and put on some more muscle, it could be a bit scary as I already looked like a bit of a BEAST next to the other nattie girls.
There are two comps in 6 and 8 weeks, but I am really torn, I am not sure if I really want to diet more this year.
Otherwise, the first possible comp next year would be end of April.
I could 'bulk' for about 6 months if I don't do any more comps this year.
aquatic_glories
New member
Re: DC training
I only wonder if the day 1 is ok for someone whose triceps are lacking??
Sure chest and delt movement wont cause much strength drop for triceps like other BB programs, but i still wonder if it is good for triceps.
Will it be possible to recruit the same amount of motor units??
Anyone?
I only wonder if the day 1 is ok for someone whose triceps are lacking??
Sure chest and delt movement wont cause much strength drop for triceps like other BB programs, but i still wonder if it is good for triceps.
Will it be possible to recruit the same amount of motor units??
Anyone?
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