My Humble DC Training Journal

[OneBreath]

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

I appreciate the heads up. I'll keep an eye on this for sure, to be honest i hadn't once thought about my lower back in planning.

This does make me think of something that i would like to note. I'm doing SLDL using the smythe. This allows me to really isolate my hams. I can shift my hips as far back as i want to achieve a great stretch without worrying about my balance. When i was struggling last time to get out those last few reps and my hams were giving out, it was actually my lats that kicked in instead of my lower back (which usually kicks in during normal barbell SLDL)

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

Thanks mwm5, good luck on your blast.

***************************************************************

Also, a quad as promised:

 

[OneBreath]

Log time. Lasts night's workout was brutal. I progressed on every movement. We'll see how long i can keep this pace up. Not very long i imagine.

Movement: Incline Smythe Bench Press
Scheme: 11-15 RP
Previous: 275 x 13
Current: 285 x 14

Movement: Smythe Shoulder Press
Scheme: 15-20 RP
Previous: 185 x 15
Current: 185 x 19

Movement: Weighted Dips
Scheme: 15-20 RP
Previous: 45 x 20
Current: 50 x 21

Movement: Pullups (underhand)
Scheme: 15-20 RP
Previous: 15 reps
Current: 18 reps

Movement: Rack Deadlifts
Scheme: 6-9 SS
Previous: 405 x 8
Current: 415 x 10

Movement: Rack Deadlifts
Scheme: 9-12 SS
Previous: 315 x 15
Current: 365 x 15

Some notes:

For smythe incline, i upped the weight without having first reached the high end of the rep range. I should have stayed at 275 and tried to reach 15 first.

I'm thinking about upping the rep range for pullups. With the current scheme, 2 more pullups and i'm going to have to start hanging weight from my waist. I'm thinking about bumping it up to 25. I would like to be able to do more pullups before taking on weight. Any thoughts?

Hope everyone is having a good day.

 

[ceo]

looks good bro. Nothing wrong with increasing rep range on the pullups before adding weight. I'll be following your log book progress here too. Keep beating the logbook and eating (2 grams of protein/lb. of bodyweight min.) and the gains will come!!

 

[the_alcatraz]

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

Bro, thank you so much for posting that stretch...

I tried it today...it is badass

 

[desmond]

Bro, thank you so much for posting that stretch...

I tried it today...it is badass

Alc - all the stretches for DC are badass. I've started them this week even though not doing DC. The only one that doesn't quite do it for me is the biscep one - I only feel this at the elbow insert. Not sure if ur meant to feel it more generally in the biscep

 

[OneBreath]

Alc - all the stretches for DC are badass. I've started them this week even though not doing DC. The only one that doesn't quite do it for me is the biscep one - I only feel this at the elbow insert. Not sure if ur meant to feel it more generally in the biscep

This is a tough one to get. I just did it this morning. The best way to get that feel is to walk out until you are on your heels a bit and then bend your knees so your torso dips (creating the stretch). My elbows will lock naturally at this point (which is what your are feeling i think) so i have to immediately force a very slight bend in the elbow. Keeping this slight bend while dipping my torso down more will nail the biceps directly.

Glad you guys are doing the stretches. Stretching in general has been a key component that i've been missing out on for a while.

 

[mwm5]

looks great bro, on my first blast i beat my previous log for the entire blast. pretty crzy the strength u will get.

 

[OneBreath]

Log time. On Thursdays i have to lift in the morning due to work schedule. This was the end of my third week and my body is 100% ready for a 2 day rest. I definitely didn't feel a lot of intensity and i didn't shatter any records that's for sure. To be honest i was just glad to progress the slightest amount and go into my rest days before week 4.

Movement: BB Curls
Scheme: 15-25 RP
Previous: 95 x 22
Current: 95 x 23

Movement: Reverse Grip BB Curls
Scheme: 10-20 SS
Previous: 75 x 10
Current: 75 x 11

Movement: Leg Press Calf Extension
Scheme: 10-12 SS
Previous: 410 x 12
Current: 430 x 13

Movement: Sumo Leg Press
Scheme: 15-25 SS
Previous: 540 x 16
Current: 540 x 18

Movement: Leg Press
Scheme: 8-12 SS
Previous: 540 x 13
Current: 560 x 12

Movement: Leg Press
Scheme: 20 WM
Previous: 450 x 20
Current: 470 x 20

For the stretches i talked about biceps in the previous post. I also did hamstrings and quads (sissy squat). One thing i'm thrilled about is the flexibility i'm getting from these stretches. I'm getting really deep on these hams and at any time i easily reach down and touch the floor. After doing the ham stretches when my legs are warm i can reach down and wrap my hands under my feet. I'm loving it.

** Important note about calves: Calves are done with a 5 second negative, then a 15 second stretch in the bottom position, then an explosive extension (trying to go up on your big toe)

[Above note edited based on information provided by SouthernLord, Thanks!]

 

[OneBreath]

looks good bro. Nothing wrong with increasing rep range on the pullups before adding weight. I'll be following your log book progress here too. Keep beating the logbook and eating (2 grams of protein/lb. of bodyweight min.) and the gains will come!!

Thanks ceo. I'm going to go ahead and push the rep range up to 25 on the 2 bodyweight pullup movements. I'll leave front rack pullups as is for now. That movement is challenging to say the least.

looks great bro, on my first blast i beat my previous log for the entire blast. pretty crzy the strength u will get.

Damn, i'm hoping i can do this. I can see right now keeping the cals/protein high and keeping a strong focus on recovery is going to be crucial if i'm going to keep this up for 8 or 10 weeks.

 

[OneBreath]

Diet/Regiment. It's still a work in process but here is a typical day:

6:00 AM: Wake up, 2 lipostims, 1 multivitamin
6:20 AM: 45 minutes steady state cardio (treadmill 3 mph @ 8% incline)

- During cardio i drink 1 liter water w/ crystal light, 15g BCAA, 5g Glutamine

7:15 AM: 1 cup oatmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb (mixed up mmmmmmm)
10:15 AM: 1 cup oatmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb
1:15 PM: 1/2 cup flaxmeal, 1 scoop whey, 1 scoop casein, 1 can slimfast low carb
4:14 PM: 16 ounces meat with vegetables
5:30 PM: Workout
6:30 PM: PWO drink: 1 liter water, 30g waxy maize, 10g creatine, 10g glutamine, 15g BCAA, crystal light
7:00 PM: Whey shake: 1 liter water, 50g whey, crystal light
7:30 PM: 16 ounces meat with vegetables
9:30 PM: 1/2 cup flaxmeal, 2 scoops casein

Now the resulting macros will depend greatly on my choice of meat. Red meat is heavily recommended and i've been eating flank steak at night and chicken in the afternoon. I love ground bison so i'm probably going back to that soon. With that as the example meat my day comes out at:

Calories: 4,094 (1,000 above maintenance)
Fat: 146g
Carbs: 153g
Fiber: 52g not counting vegetables
Net Carbs: 131g
Protein: 542g

Macro ratios: 50% protein, 18% carbs, 32% fat

Notes:

1. There is a lack of "real" food here and thus i don't recommend this diet. Ideally there would be eggs in the morning and fish as the 3rd meal.
2. The vegetables are green and as much as i can eat.
3. Carbs are loaded at the beginning of the day (with the exception of the PWO drink)
4. Tons of fiber and good fats from the flaxmeal (this is a highly underrated food IMO)