My Humble DC Training Journal

[the_alcatraz]

Good shit bro...I will def. take a look at your journal before January again, since I will probably do DC training then.

Keep us updated with progress pics.

 

[Rage-Of-Sparta]

i will be keeping an eye on this thread for sure....
always luv to help out a fellow DC trainee

 

[desmond]

I'm interested also in following your DC log - seems to be getting a lot of attention on this site.

This is probably a complete dumbarse question (apologies) but is there any risk your overtraining ur hamstrings/glutes on this?

Your doing a variety of deadlift on every back day, and of course a ham/glute exercise on every leg day.

 

[needtogetaas]

nice bro.

 

[the_alcatraz]

This will grow into a bigass thread...def. worth checking out and keeping subscribed!

 

[desmond]

Thanks one breadth - a lot of the links have expired in that thread, so for anyone searching, go to link 416 (and u have to register and post at least once), which takes you to ImageShack(TM) slideshow.

Extreme stretching sucks ass. Even Dante (creator of DC) will say this. However, he also says it’s vital to both recovery in this higher frequency scheme as well as for muscle growth.

Yesterday I did the Bicep, Quad, and Hamstring stretches. I personally do these immediately upon completing the movement for a given muscle. Sometimes though, as in the case of quads yesterday, I have to rest first.

Dante’s descriptions of these stretches can be found in post 103 here:

Extreme Stretches (courtesy of the Inhuman one) - Page 5 - IntenseMuscle.com

And there are pictures throughout that thread as well.

Currently I can only hold the stretches for about 30 seconds. 60 is recommended so I perform the stretch twice for 30 seconds.

 

[OneBreath]

Holy shit, thanks for all the support guys! I will do my best to beat the logbook every week.

I'm interested also in following your DC log - seems to be getting a lot of attention on this site.

This is probably a complete dumbarse question (apologies) but is there any risk your overtraining ur hamstrings/glutes on this?

Your doing a variety of deadlift on every back day, and of course a ham/glute exercise on every leg day.

This is a great question. For my back thickness i picked Floor deadlifts, rack deadlifts, and sumo rack deadlifts. This is what Dante recommends for guys that want to bring up their upper back and traps. I want to squat more weight and that means i've got to have a thick upper back to support that bar.

For hams i picked seated curls, sumo leg press, and stiff leg deadlifts.

Now, to avoid overtraining:

1. On the sumo leg press and STLD days i only do 1 straight set (SS) and not the brutal rest pause (RP). I still go hard but its not as brutal

2. The rep ranges on floor, rack, and sumo rack deadlifts are on the lower end and thus i can focus my attention more on the back. Usually its only when i go for higher reps on these lifts that my hams start to really kick in for support.

3. I have my squats and floor deadlifts as far apart in time as possible.

4. I jacked my cals and protein way up.

 

[OneBreath]

Thanks one breadth - a lot of the links have expired in that thread, so for anyone searching, go to link 416 (and u have to register and post at least once), which takes you to ImageShack(TM) slideshow.

Thanks desmond!

Also, SouthernLord shared this shoulder stretch in HARDCORE yesterday. I'm going to try it with my workout today. Thanks SL.

YouTube - Shoulder Stretch

 

[Rage-Of-Sparta]

just be careful to not overtrain or strain your lower back:
heavy rack deads
heavy squat
heavy deadlifts
heavy SLDL
i know youve researched and are being smart about your training
but just listen to your body
with all these heavy core lifts so close together and often
the possibility of overtraining your lower back would be high
I always had one blast with rack deads
then the next blast with floor deads
then one blast with squats
and the next with front squats

 

[mwm5]

good work bro.......pm me anytime if u have questions. i'm about to start my second blast!