Doggcrapp Training

[OneBreath]

I can't help but laugh now at my dumbass. What you see in that first spreadsheet is what i did on sunday in the span of about 1 hour 30 minutes.

So when it comes to the concept of "beating the logbook", you would then look back to when you last did squats and try to beat that. Not what you did in the last workout because you would have done say hacks or presses then.

Damn damn damn

 

[Tatyana]

holy shit, no wonder i can't walk today. Fuck. After those 3 exercises i laid down next to the sled and contemplated dropping DC.

I was wondering how in the fuck i was going to do deadlifts in 2 days.

That's what I get for fucking copying and pasting and not reading the whole fucking sticky.

Sorry for all the fucks, i feel like a huge moron. Damn, i need to go back and do some reading.

Bless, your leg lactic acid is punishment enough.

Don't feel bad, I only planned out two of the three days for the upper and lower body.

Did you do the extreme stretching?

I had half the gym trying the 'sort your shoulder' stretch.

 

[joe d]

i work this routine 2 times per year. for me it is the best. you really have to be able to work a set hard if you are going to gain from it. i do 1 straight set and static hold off cycle and 8-5-2- static hold on cycle.

 

[ceo]

ahh...now you know why I tell everyone to go read all the stickies and re-read them ten more times, then lay out your plan, then read again, etc. Sometimes it takes a while to get your brain wrapped around this...especially if you've been doing volume training a while. You really have to be ready for DC. You have to know your body pretty damn well too. First time I tried DC was back in 2004 I think. I decided I wasn't ready for it. 3 years later, I knew I was.

 

[SouthernLord]

Yeah... my first blast was a clusterfuck too. Poor exercise selection and I made mistakes on my rep ranges. It took me until my third blast to really figure everything out and get down and dirty in a true 11-15 rep range hitting absolute failure on the RPs. I also had to cruise three weeks to recover lol. This is serious business and I understand why Dante does not recommend this to newbies and those who are not dedicated. Hell, the massive amounts of food it takes just to recover from these workouts should be enough to scare most weekend warriors away.

 

[OneBreath]

You guys are great. I cringe to think at the flamefest i would have suffered if i posted this at intensemuscle.

Ceo you are absolutely right, i felt something was off but this didn't look at all strange to me because i've been doing volume training for so long. The only high frequency/low volume i've ever done was a 5x5 2 years ago and that is just too simple to screw up.

I did do the stretching. It was extremely painful and i could only last 30 seconds so i did 30 seconds twice on each (quads/hams/biceps). The calf stretches are built into the exercise form itself. Calves have never been so challenging.

I practiced all of the stretches last week when i was researching and i think my legs would be a lot worse had i not done the stretching. The shoulder one took me a while to get the feel for. Essentially, once it starts hurting you know you have it. When i first looked at the pictures of these stretches i thought they would feel really good! Damn was i wrong. It feels great later but those 30 seconds ticked by in SLOW motion.

So, back to the stickies for now. At least my spreadsheet is ready to go. I just need to pick one exercise per group and rotate each workout.

Thanks for all your help.

 

[hardrock]

Love DC training. I have been doing it since the end of November. Gains were great at first, but I slacked for a while during the summer and still didn't lose any weight and only a few reps off what I was doing. I was working out only about once a week for about 2 months. Been back at it full steam now for a few weeks and reps are going up every time again.

Can't wait to hit my winter cycle and see what happens

 

[Tatyana]

It is grunt training as if you don't hit it hard with one working set, you won't get anywhere.

That being said, I though I read somewhere that it is adviseable to go through one week more or less as straight sets just to see if your body can deal with it and recover.

I have been working with free weights almost exclusively for the last year, so sorting out what I need to put on the hammerstrength machines (god some of the chest machines are just awesome for you ego ) will take at least one go.


I think I will be going a wee bit lighter on my warm-up sets, especially the first one, and do 20-25 reps.

My shoulder/tendonitis was ACHING yesterday, I thought doing heavy chest and shoulders would mean more pain today, but after the extreme stretching, I feel freaking awesome today.

Just that nice sort of dull heavy feeling/slight ache to remind you that you trained.

 

[OneBreath]

Yeah Tat, i'm liking this extreme stretching. My legs feel pretty good today. I'm back to the stickies and have redone my split modeled after a spreadsheet mwm5 sent me. I'm still not sure i'm going to start this, and if i do i'm not going to attempt the rest-pause right away either.

Tuesday Sep 30 2008:
Incline Smythe Bench Press 11-15 RP
Smythe Shoulder Press 10-20 RP
Rack Deadlifts 6-9 SS
-- 2nd set 9-12 SS
Pullups (overhand grip) 15-30 RP
Close Grip Bench Press 11-20 RP

Thursday Oct 2 2008
Squats 6-10 SS
-- widowmaker 20 WM
Seated Calf Raises 10-12 SS
Seated Leg Curls 15-30 RP
Preacher Curls 11-20 RP
Hammer Curls 10-20 SS

Sunday Oct 5 2008
Decline Smythe Bench Press 11-15 RP
DB Shoulder Press 10-20 RP
T-Bar Rows 10-12 SS
-- 2nd set 9-12 SS
Pullups (underhand grip) 15-30 RP
Reverse Grip Bench 11-20 RP

Tuesday Oct 7 2008
Hack Squats 6-10 SS
-- widowmaker 20 WM
Hack Squat Toe Press 10-12 SS
Stiff Leg Deadlifts 15-30 RP
Barbell Drag Curls 11-20 RP
1 Arm Reverse Cable Curls 10-20 SS

Thursday Oct 9 2008
Hammer Chest Press 11-15 RP
Hammer Shoulder Press 11-15 RP
Deadlifts 6-9 SS
-- 2nd set 9-12 SS
Pullups (neutral grip) 15-30 RP
Weighted Dips 15-30 RP

Sunday Oct 12 2008
Leg Press 6-10 SS
-- widowmaker 20 WM
Leg Press Toe Press 10-12 SS
Sumo Leg Press 15-25 SS
Dumbbell Curls 11-20 RP
Pinwheel Curls 10-20 SS

 

[SouthernLord]

Yeah Tat, i'm liking this extreme stretching. My legs feel pretty good today. I'm back to the stickies and have redone my split modeled after a spreadsheet mwm5 sent me. I'm still not sure i'm going to start this, and if i do i'm not going to attempt the rest-pause right away either.

Tuesday Sep 30 2008:
Incline Smythe Bench Press 11-15 RP
Smythe Shoulder Press 10-20 RP
Rack Deadlifts 6-9 SS
-- 2nd set 9-12 SS
Pullups (overhand grip) 15-30 RP
Close Grip Bench Press 11-20 RP

Thursday Oct 2 2008
Squats 6-10 SS
-- widowmaker 20 WM
Seated Calf Raises 10-12 SS
Seated Leg Curls 15-30 RP
Preacher Curls 11-20 RP
Hammer Curls 10-20 SS

Sunday Oct 5 2008
Decline Smythe Bench Press 11-15 RP
DB Shoulder Press 10-20 RP
T-Bar Rows 10-12 SS
-- 2nd set 9-12 SS
Pullups (underhand grip) 15-30 RP
Reverse Grip Bench 11-20 RP

Tuesday Oct 7 2008
Hack Squats 6-10 SS
-- widowmaker 20 WM
Hack Squat Toe Press 10-12 SS
Stiff Leg Deadlifts 15-30 RP
Barbell Drag Curls 11-20 RP
1 Arm Reverse Cable Curls 10-20 SS

Thursday Oct 9 2008
Hammer Chest Press 11-15 RP
Hammer Shoulder Press 11-15 RP
Deadlifts 6-9 SS
-- 2nd set 9-12 SS
Pullups (neutral grip) 15-30 RP
Weighted Dips 15-30 RP

Sunday Oct 12 2008
Leg Press 6-10 SS
-- widowmaker 20 WM
Leg Press Toe Press 10-12 SS
Sumo Leg Press 15-25 SS
Dumbbell Curls 11-20 RP
Pinwheel Curls 10-20 SS

This looks good. A few things though.....

Your exercise order is off. There is no way in heel I could do anything after going all out of Quads and BackT. This is the correct order of operation lol.....

A) Chest, Shoulders, Tris, BackW, BackT
B) Bis, Forearms, Calves, Hams, Quads

I would follow this order. Also DB lifts should be done in the 20-30 rep range. If you use 10-20 RP you will have a hard time hoisting the DBs into position for 2 reps on your last RP. Trust me, I learned this the hard way. Your ego will take a hit training DBs this way, but in a few months when you are getting 28 reps RP with the weight you could barely get 16 RP starting out in that lower rep range you will be happy. Another thing... This is something I personally prefer... I like to do shoulders in the 15-20 RP. The 11-15 RP kills me especially after chest and with my triceps exercises (weighted dips, CGBP, RGBP) shoulders get hit hard as well. It's something to think about.