My Humble DC Training Journal

[OneBreath]

I recently started DC training. This is by far one of the most exciting things I’ve done in my 10 years of off and on training. I’ve decided to start a log here of my experience for both myself and anyone else curious about DC training.

I am NOT an expert on this subject. I wouldn’t have made it to this point without the wealth of DC information at IntenseMuscle.com - Powered by vBulletin as well as the guidance of EF members ceo, SouthernLord, and mwm5. Therefore, this log will track a beginner’s DC experience and NOT be a reference or a DC “how to”. So far this process has been humbling. I had no idea how much I didn’t know until I started this journey.

Ok, enough of the small talk.

Current Stats:

Age: 33
Height: 6’4”
Weight: 235
BF% ~11

Goals: Steady increase in LBM while maintaining current, or possibly loosing, BF.

Most Current Pics (late aug I think):

I’ll put up a leg shot later. The only one I currently have I’m naked and I just tried to blur out my penis with photoshop and ummm didn’t come out so well, nobody wants to see that.

 

[OneBreath]

The image below shows my current blast log.

The days I lift are Sunday, Tuesday, and Thursday.

Bodyparts are split into 2 workouts.

Workout A: Biceps/Forearms/Calves/Hams/Quads
Workout B: Chest/Shoulders/Triceps/Back Width/Back Thickness

Each workout has 3 different versions (same muscles but different exercises) for a total of 6 workouts. From the log you can see the rotation of days/workouts. Sun is A1, Tue is B1, Thu is A2, then the next Sun is B2, the next Tue is A3, and the next Thu is B3. Then …. we start all over again. This is where I was yesterday. The entries under the columns Current lb and Current Reps were made yesterday while the entries under columns Previous lb and Previous Reps were made over the past 2 weeks. Therefore yesterday was the first day I went to war with the logbook.

DC calls for a blast period of 6 to 12 weeks followed by a short recovery “cruise”. During the blast it is imperative that you beat your previous entry for any given exercise either in weight or reps. Each exercise has a specified rep range under the heading Scheme. Once you can exceed the high end of the range with a given weight, you must increase weight. As you can see in my log I am still working to get the correct weight within the specified rep range for most exercises. Once this is done, my log should show more steady progression (provided I bust my ass of course).

 

[OneBreath]

Now you might be thinking that something is missing in my spreadsheet. Like “where are all the sets?”, and “only 3 days a week?”. Well, its all there and more than enough to make you loose your pre-workout shake.

First thing to note is that the above split and day rotation cause the same muscle groups to be hit more often, thus you are actually training with a higher frequency than with a standard high volume split.

Second thing to note is under the heading Scheme:

SS = Straight Set
RP = Rest Pause
WM = Widowmaker

A straight set everyone understands.

The Rest Pause is a little different. I will just try to explain it the best a beginner can. For the seated leg curls 1 recorded 31 reps. I put on my weight, sat down, and started pumping them out. I hit failure around rep 20. I then stopped and took 10 DEEP breaths sucking in as much oxygen as my body could take and then started doing reps again. I got out 8 more before failure. Then I stopped and did the 10 breaths again. Then I got out 3 more before failure. Thus the total of 31 reps.

So the rest pause (RP) is a set where you go to failure, take 10 deep breaths, go to failure again, take 10 deep breaths, and then go to failure again. Yes it’s only 1 set …. But your ass goes to failure 3 times!

The widowmaker (WM) is very simple. It’s a 20 rep set. Yesterday I did this for squats. You can take as long as you want, just don’t rack the bar until you’ve done 20. The experience is a little hard to describe. I think yesterday I made it to rep 15 before taking a few breaths, then did 2 more, a few more breaths, then the last 3. My legs were so pumped I couldn’t extend them fully to rack the bar, I had to go up on my tip toes! Immediately upon racking I laid down for a good minute, otherwise I might have puked.

Another thing to note is that reps are performed with a controlled negative. You don’t have to move the weight down extremely slow, as long as at any time you can easily reverse the motion (thus the controlled).

 

[OneBreath]

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:

http://www.intensemuscle.com/9527-extreme-stretches-courtesy-inhuman-one-5.html

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]

Diet: Dante calls for lots of protein (much more than I’m used to taking in) as well as strict carb cutoffs (no carbs after 6PM with the exception of green veggies).

I’ve modified my diet but its still a work in progress. I’m taking in about 350 grams of protein now compared to my previous 220. I’m keeping my overall carbs and in some cases lowering them while upping the fat intake.

I will post more on my diet later. The only thing I’ve accomplished currently is getting the protein and overall cals significantly higher to accommodate the recovery needed for this blast.

 

[OneBreath]

Finally to today …………….

This morning was fasted cardio. 45 minutes on the treadmill at 3.0 mph and an 8% incline. After that hit my legs took yesterday this was more of a challenge than it looks!

Dante recommends cardio sessions for at least 45 minutes to keep a control on BF. If I feel my waist expanding I’ll do as he recommends and move up to 60 minute sessions and possibly adding more cardio days. I will do this before I take the step of lowering cals. My body loves to sport a spare tire for some reason so I’ll have a close eye out on this situation.

Quick note, when I say fasted cardio, I mean I woke up and did cardio before my first meal. I did however mix a crystal light drink with 15g BCAA to sip while walking.

Hope everyone is having a good day!

 

[SouthernLord]

Very nice Bro!!! You are Jacked!!!

Your exercise selection and rep ranges look spot on. You have done your home work. I will be keeping up with this one. Looking forward to seeing you smash PR's every week!!!

 

[Thandie]

Hey OneBreath, this is awesome!!
I'm looking forward to following your journal.
I also started doing DC as you know, but I love the way you have it organized. You inspired me! I love DC, BTW?

 

[Omegasox]

Looks like a very detailed log. You have definitely done your homework. I'll be following this one!

 

[mmo115]

awesome man i am definitely going to follow this journal to see how it works out for ya

 

[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!

 

[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)

 

[OneBreath]

Ironwings taped me last night so i'm going start posting these numbers periodically along with photos.

Weight (first thing this morning): 234.5
Neck: 18
Shoulders: 55
Arms: 17.5
Chest: 47
Waist: 36.5
Thighs: 26
Calves: 18

We'll see if strength = hypertrophy. Since this seems to be a point of debate around here I think it could be a good addition to the journal.

 

[desmond]

One breath, when you first started the DC stretches were you sorer the normal first time? My pecs are crying today - (I'm not on DC but am now trying the stretches). The stretches feel like a work out

 

[OneBreath]

One breath, when you first started the DC stretches were you sorer the normal first time? My pecs are crying today - (I'm not on DC but am now trying the stretches). The stretches feel like a work out

Actually yes, but i don't know if they were from the stretches or from the brutal rest/pause set that was a shock to my body. My pecs are crying right now from my Tuesday workout.

 

[Rage-Of-Sparta]

your muscles will gradually get used to the DC stretches
at first its a shock because youre forcing your fascia to stretch
which like desmond said is a workout in itself
How long you been holding the stretches for?
i remember starting at 30sec the first weeks about to cry
and then by the end hitting 60sec-2min....


still about to cry

 

[ceo]

We'll see if strength = hypertrophy. Since this seems to be a point of debate around here I think it could be a good addition to the journal.

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

 

[desmond]

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

What Macros does a person typically consume both On and Off juice then on DC?

While the DC workouts are brutal, I wouldn't have thought they'd burn a ton of cals because each bodypart only has one "balls to the walls" set per workout and rests are high. Plus ur only training 3 times per week.

So I'm thinking if ur 200lbs and consuming say 450g protein (consistent with DC recommendation), that's 1800 cals right there, and if ur not juicing it, that is going to be 1/2+ of ur cals quite possibly?

 

[OneBreath]

Don't forget about the 2+ grams of protein per lb. of bodyweight you should be eating! Diet is always a little different for everyone. Gotta find what works for you. Food is what will make you grow!

My totals: (i've never taken in this much protein so i'm curious as to the results. I know my muscles are taking a pounding, they are yelling at me now!)

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

 

[OneBreath]

your muscles will gradually get used to the DC stretches
at first its a shock because youre forcing your fascia to stretch
which like desmond said is a workout in itself
How long you been holding the stretches for?
i remember starting at 30sec the first weeks about to cry
and then by the end hitting 60sec-2min....


still about to cry

Yeah, i'm currently doing 30 second stretches twice. If i watch the second hand on the clock it seems to tick in SLOW motion. I hope to work up to 60 seconds. I can't imagine 2 minutes. Damn.

 

[desmond]

1/2 cup of flaxmeal before bed? How much are you going to the toilet?

BTW, I have always wondered whether the lignans in flax are something to avoid or are a good testosterone regulator. On or off a cycle is there any possibility that flaxmeals high photoestrogen quantities (highest of any food, but these are lignans, whereas soy is isoflavanes) would have any negative consequences on testosterone?

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)

 

[OneBreath]

1/2 cup of flaxmeal before bed? How much are you going to the toilet?

BTW, I have always wondered whether the lignans in flax are something to avoid or are a good testosterone regulator. On or off a cycle is there any possibility that flaxmeals high photoestrogen quantities (highest of any food, but these are lignans, whereas soy is isoflavanes) would have any negative consequences on testosterone?

I drop at least 2 heavy loads a day. I think fiber is so important to a diet especially if eating over maintenance. That food's got to keep moving. I've got 4 cups of broccoli right now in the office fridge. I'm going to try and get through it all before i leave today.

I'm not sure about the photoestrogen effect. i've read about this before but never given it much thought. Flaxmeal has been a staple in my diet for about 7 months now. There have been times i've taken in over 2 cups a day (right now i'm averaging 1 cup). Anyone with more info on this please chime in.

Thanks.

 

[OneBreath]

Log time. Yesterday's workout was brutal again, progress on all movements.

Movement: Decline Smythe Press
Scheme: 11-15 RP
Previous: 275 x 18
Current: 295 x 18

Movement: Standing DB Shoulder Press
Scheme: 20-30 RP
Previous: 55 x 26
Current: 55 x 32

Movement: Reverse Grip Decline Smythe Press
Scheme: 15-20 RP
Previous: 135 x 28
Current: 185 x 21

Movement: Front Rack Chins
Scheme: 11-20 RP
Previous: 50 x 20
Current: 55 x 22

Movement: Deadlifts
Scheme: 6-9 SS
Previous: 365 x 6
Current: 365 x 9

Movement: Deadlifts
Scheme: 9-12 SS
Previous: 315 x 12
Current: 335 x 12

Notes: Deadlifts are hard after doing pullups to failure 3 times. My numbers have been low and i felt more comfortable over those deads yesterday after taking a longer rest after the pullups. I think i will start taking a good 10-15 minutes in between the back width and back thickness movements. Maybe add more stretching there. I could always re-stretch the chest/shoulders/tris again during this time.

Hope everyone is having a great day.

 

[OneBreath]

For anyone not familiar with the Front Rack Chin movement.

 

[OneBreath]

Log time. Progress on all movements again.

Simply put, this shit ain't easy! I've bumped up my glutamine intake to 30g per day as well as keeping up those cals (1,000 above maintenance). Total protein is staying consistently between 475 and 550 any given day. This is a NECESSITY. My ass would be seriously dragging without it.

Movement: DB Curls
Scheme: 15-25 RP
Previous: 50 x 28
Current: 55 x 26

Movement: Pinwheel Curls
Scheme: 10-20 SS
Previous: 50 x 18
Current: 50 x 20

Movement: Smythe Calf Extension
Scheme: 10-12 SS
Previous: 225 x 12
Current: 245 x 10

Movement: Smythe Stiff Leg Deadlifts
Scheme: 15-25 SS
Previous: 225 x 20
Current: 225 x 25

Movement: Hack Squats
Scheme: 8-12 SS
Previous: 290 x 10
Current: 290 x 12

Movement: Hack Squats
Scheme: 20 WM
Previous: 200 x 20
Current: 220 x 20

Notes: I feel like my arms are going to blow up fast. I haven't worked them directly in over a year. This past year i've made fun of curls and here i am now grunting and putting everything i have into them. I swear i almost felt tears when i was trying to beat those 18 pinwheel reps. At rep 12 my forearms were on FIRE. It took everything i had to push through and get past 18. Who knew curls could be so challenging.

I hope everyone is having a good day.

 

[ironwings]

Good stuff...wish I could have seen ;-)

 

[OneBreath]

Log Time. After starting strong on the incline db press, I hit a brick wall on Standing BB Military. I knew it the second i cleaned the bar. That little piece of shit voice inside my head whispered "damn this feels heavy today". I simply couldn't recover after that. I worked my ass off for those 23 reps. They are some of the hardest i've done. I wasn't about to come up short but i didn't have an ounce left in me to get one more press to beat the logbook.

After that i was fucking irate and blew up everything else.

Movement: Incline DB Press
Scheme: 20-30 RP
Previous: 75 x 27
Current: 75 x 33

Movement: Standing BB Shoulder Press
Scheme: 20-30 RP
Previous: 135 x 23
Current: 135 x 23

Movement: Decline Rolling DB Tri Extensions
Scheme: 20-30 RP
Previous: 45 x 30
Current: 50 x 33

Movement: Pullups (neutral grip)
Scheme: 15-25 RP
Previous: 18 reps
Current: 22 reps

Movement: Sumo Rack Deadlifts
Scheme: 6-9 SS
Previous: 405 x 11
Current: 425 x 9

Movement: Sumo Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 405 x 12

 

[OneBreath]

Log Time. I took it pretty easy Friday and saturday: just a bit of cardio, ate like pig, got plenty of sleep, and it really paid off for the start of my 5th week.

Movement: Curls (EZ Bar Preacher)
Scheme: 15-25 RP
Previous: 85 x 27
Current: 95 x 27

Movement: Curls (EZ Bar Preacher Reverse Grip)
Scheme: 10-20 SS
Previous: 65 x 16
Current: 65 x 17

Movement: Calf Extensions (Seated)
Scheme: 10-12 SS
Previous: 140 x 12
Current: 150 x 11

Movement: Leg Curls (Seated)
Scheme: 15-30 RP
Previous: 115 x 31
Current: 125 x 30

Movement: Squat (Barbell Back)
Scheme: 8-12 SS
Previous: 275 x 12
Current: 295 x 12

Movement: Squat (Barbell Back)
Scheme: 20 WM
Previous: 245 x 20
Current: 265 x 20

 

[Thandie]

Log Time. I took it pretty easy Friday and saturday: just a bit of cardio, ate like pig, got plenty of sleep, and it really paid off for the start of my 5th week.

Movement: Curls (EZ Bar Preacher)
Scheme: 15-25 RP
Previous: 85 x 27
Current: 95 x 27

Movement: Curls (EZ Bar Preacher Reverse Grip)
Scheme: 10-20 SS
Previous: 65 x 16
Current: 65 x 17

Movement: Calf Extensions (Seated)
Scheme: 10-12 SS
Previous: 140 x 12
Current: 150 x 11

Movement: Leg Curls (Seated)
Scheme: 15-30 RP
Previous: 115 x 31
Current: 125 x 30

Movement: Squat (Barbell Back)
Scheme: 8-12 SS
Previous: 275 x 12
Current: 295 x 12

Movement: Squat (Barbell Back)
Scheme: 20 WM
Previous: 245 x 20
Current: 265 x 20

I love following your program and I'm imitating your log.
Why do you have the same movement twice. i.e., Squat (barbell back)
Thank you for posting the front rack chin!

 

[OneBreath]

I love following your program and I'm imitating your log.
Why do you have the same movement twice. i.e., Squat (barbell back)
Thank you for posting the front rack chin!

Hey thandie, thats a big complement coming from you. Thanks!

The first Squat set has a scheme of 8-12 SS (or just a normal straight set).

The second Squat set is the dreaded 20 rep widowmaker (thus my weight going down for that set)

Also you will see some other sets with a scheme of RP or rest pause. Dante doesn't recommend doing rest pauses on quads or back thickness, or any other exercise where form or safety would be sacrificed significantly.

 

[mmo115]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

 

[OneBreath]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

There are no bad questions in this thread, i'm learning just the same.

This is the first time i've ever taken in this much protein. When i was on the anabolic diet i used to not go over 250. I felt that my body was taking any excess and converting it to glucose. It think this was indeed exaggerated due to the low carb state my body was in.

I am now taking in 500 grams per day for DC training for 1 simple reason. I am listening to what i'm told by the designer of the program. Dante says I need this much and i'm going to do it. He's done this himself and with many trainees with huge success for many years. So many guys go over to the puppy pound and ask questions like "can i change this" or "do i really have to do that". Essentially they are told to stop over analyzing and just follow the program.

So am I skeptical? Yes. But this program has also humbled me. I've realized that i'm not as smart as i thought i was. So i'm just going to keep my mouth shut and do what i'm told

 

[mmo115]

lol, fair enough thanks for the response

 

[OneBreath]

My legs are FRIED! Hams, quads, glutes, and calves all screaming still from Sunday's session. Getting in and out of my car, sitting down, standing up, all serious work today. I did manage 55 min treadmill incline walking this morning. It helped to loosen them up for a few hours but now they are back in pain.

Damn it feels good

 

[Thandie]

My legs are FRIED! Hams, quads, glutes, and calves all screaming still from Sunday's session. Getting in and out of my car, sitting down, standing up, all serious work today. I did manage 55 min treadmill incline walking this morning. It helped to loosen them up for a few hours but now they are back in pain.

Damn it feels good

I want that! I'll try tomorrow..

 

[OneBreath]

Log Time. Last night was an absolute bitch. Everything was fine, my diet, previous night's rest, etc. I just didn't want to be in the gym. The weights felt heavy and i had to work my ass off for every rep.

Right off the bat i got smacked down by the logbook. I barely tied my previous set for incline chest press. After that i regrouped and worked my ass off to progress on every other movement. I left the gym completely wiped, just glad to have that one in the books.

Movement: Chest Press (Incline Smythe)
Scheme: 11-15 RP
Previous: 285 x 14
Current: 285 x 14

Movement: Shoulder Press (Smythe)
Scheme: 15-20 RP
Previous: 185 x 19
Current: 185 x 23

Movement: Dips
Scheme: 15-20 RP
Previous: 50 x 21
Current: 55 x 20

Movement: Pullups (Narrow Grip Underhand)
Scheme: 11-20 RP
Previous: 18 reps
Current: 20 reps

Movement: Rack Deadlifts
Scheme: 6-9 SS
Previous: 415 x 10
Current: 425 x 10

Movement: Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 385 x 15

Notes: I held the chest stretch for a full 60 seconds for the first time. I'm definitely dreading the extreme stretching less and less each workout.

Hope everyone is having a good day.

 

[Thandie]

Log Time. Last night was an absolute bitch. Everything was fine, my diet, previous night's rest, etc. I just didn't want to be in the gym. The weights felt heavy and i had to work my ass off for every rep.

Right off the bat i got smacked down by the logbook. I barely tied my previous set for incline chest press. After that i regrouped and worked my ass off to progress on every other movement. I left the gym completely wiped, just glad to have that one in the books.

Movement: Chest Press (Incline Smythe)
Scheme: 11-15 RP
Previous: 285 x 14
Current: 285 x 14

Movement: Shoulder Press (Smythe)
Scheme: 15-20 RP
Previous: 185 x 19
Current: 185 x 23

Movement: Dips
Scheme: 15-20 RP
Previous: 50 x 21
Current: 55 x 20

Movement: Pullups (Narrow Grip Underhand)
Scheme: 11-20 RP
Previous: 18 reps
Current: 20 reps

Movement: Rack Deadlifts
Scheme: 6-9 SS
Previous: 415 x 10
Current: 425 x 10

Movement: Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 385 x 15

Notes: I held the chest stretch for a full 60 seconds for the first time. I'm definitely dreading the extreme stretching less and less each workout.

Hope everyone is having a good day.

God, I went though the samething. I couldn't match my DB shoulder press from my last workout. I started with a 2.5lb increase, couldn't match my reps and had to go back to 25lbs in order to finish it. I was pissed!
LOL, I guess it happens!
You're doing great, OneBreath!

 

[mwm5]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

there is no proven hard core scientific facts stating how much protein our body needs nor how much it can 'absorb'. So, since we only have opinion/theories here and there, i'd much rather have to much and piss it out than not enough to get the results i'm looking for. My muscles feel so much fuller now that i'm taking in these huge amount of protein and i've also noticed my strength is through the roof constantly.

 

[OneBreath]

Log Time. This will mark the end of my 5th week. Despite still feeling a bit of soreness in my legs, i whipped that logbook all over the gym.

Today was the first day i took a full (9 cap) serving of Amplify 02. By mid workout i was getting pumped. My leg press movements are really slow and controlled but i thought that is no excuse for these low ass numbers. So by my last set i said fuck it and added 40 lbs to my widowmaker. After that my quads were so pumped i felt like i was walking around like a duck.

Movement: Curls (Barbell)
Scheme: 15-20 RP
Previous: 95 x 23
Current: 105 x 21

Movement: Curls (Barbell Reverse Grip)
Scheme: 10-20 SS
Previous: 75 x 11
Current: 75 x 12

Movement: Calf Extensions (Leg Press)
Scheme: 10-12 SS
Previous: 430 x 13
Current: 450 x 13

Movement: Leg Press (Sumo Feet Position)
Scheme: 15-25 SS
Previous: 540 x 18
Current: 540 x 20

Movement: Leg Press
Scheme: 8-12 SS
Previous: 560 x 12
Current: 580 x 12

Movement: Leg Press
Scheme: 20 WM
Previous: 470 x 20
Current: 510 x 20

Notes: I'm now 8 weeks off my last cycle. I've had to really work hard to keep these numbers going up but now i feel like my test levels are back on the upswing.

I know i need a rest but i'm already looking forward to next week. (which is a complete 180 from last week at this time).

Plans for my rest days .... food, lots of it.

I hope everyone is having a good day.

 

[OneBreath]

Log Time! Today looking at the logbook i had an overwhelming feeling that i've been posting some pretty weak numbers on this workout. Reverse grip press 185lbs? Deadlifts 365 x 9? WTF? I've been fooling myself with excuses like "this is hard, i'm in PCT" or "deadlifts after going to failure on pullups is hard". Well boo fucking hoo. That pity party is over and my testosterone is back on the upswing.


Movement: Chest Press (Decline Smythe)
Scheme: 11-15 RP
Previous: 295 x 18
Current: 315 x 17

Movement: Shoulder Press (DB Standing)
Scheme: 20-30 RP
Previous: 55 x 32
Current: 60 x 31

Movement: Chest Press (Decline Smythe Reverse Grip)
Scheme: 15-20 RP
Previous: 185 x 21
Current: 225 x 24

Movement: Pullups (Front Rack Weighted)
Scheme: 11-20 RP
Previous: 55 x 22
Current: 60 x 23

Movement: Deadlifts
Scheme: 6-9 SS
Previous: 365 x 9
Current: 405 x 8

Movement: Deadlifts
Scheme: 9-12 SS
Previous: 335 x 12
Current: 365 x 10

Notes: Just polished off a pound of lean ground beef, 2 whole grain buns, and 4 slices of mozzarella. Nap time.

Hope everyone is having a great day.

 

[OneBreath]

Log Time! My testosterone is definitely returning as my cockiness and weight are increasing. I added 70 lb to my hack squats at 12 reps and 50 lbs to the widowmaker.

Movement: Curls (DB)
Scheme: 15-25 RP
Previous: 55 x 26
Current: 60 x 22

Movement: Curls (DB Pinwheel)
Scheme: 10-20 SS
Previous: 50 x 20
Current: 55 x 20

Movement: Calf Extensions (Smythe Standing)
Scheme: 10-12 SS
Previous: 245 x 10
Current: 245 x 11

Movement: Deadlift (Smythe Stiff Legged)
Scheme: 15-25 SS
Previous: 225 x 25
Current: 235 x 25

Movement: Squat (Hack Machine)
Scheme: 8-12 SS
Previous: 290 x 12
Current: 360 x 12

Movement: Squat (Hack Machine)
Scheme: 20 WM
Previous: 220 x 20
Current: 270 x 20

Notes: Ate 1,500 calories right after workout. Now pushing that through with a little broccoli.

 

[OneBreath]

I've written a program to input my workouts and spit out some charts. The trend seems to definitely point to testosterone recovery.

Hack Squats:

Deadlifts:

Squats (can't wait to hit these on sunday, i'm going to take these up!)

 

[the_alcatraz]

Yo!

We need to talk man...Mid December, I'm going to have some questions regarding your DC training, I'll give you a holler!

 

[OneBreath]

Yo!

We need to talk man...Mid December, I'm going to have some questions regarding your DC training, I'll give you a holler!

No problem, i hope i can help.

 

[the_alcatraz]

No problem, i hope i can help.

I'm sure you can bro...looks like you, CEO and Southernlord know a shitload about DC training...

I'm slowely moving my training into much less volume, 4-5 days a week ONLY and much heavier weights...

 

[OneBreath]

I'm sure you can bro...looks like you, CEO and Southernlord know a shitload about DC training...

I'm slowely moving my training into much less volume, 4-5 days a week ONLY and much heavier weights...

Get ready for some sore ass muscles! My legs are fried again today.

Definitely start thinking about getting more protein and implementing a good recovery routine (PWO drink -> whey -> big meal -> rest) Whatever works best for you, do it as consistently as possible.

I would also go ahead and start doing the extreme stretching. Its a good habit to get into.

 

[OneBreath]

Tomorrow will be the end of 6 weeks. I can't believe this much time has gone by. One of my short term goals is to bring up my traps and upper back so i snapped a pic this morning to do a comparison:

About 9 weeks ago:

This morning after 60 minutes of cardio and empty stomach (except 1 liter water, BCAA):

The only other things i can report for sure is that i have lost 3 lbs since i started and have lost 1 inch off my waist despite eating 1,000 calories over maintenance.

Bear in mind i did this in PCT so i anticipated losing some weight but only 3 lbs is absolutely fine with me. My strength is increasing and based on my waist, my BF is going down.

Based on this, i have to call the past 6 weeks a great success. I'll get bloodwork done soon to hopefully verify my feeling that my testosterone is back. I'm also increasing my calories by another 500 since my waist is responding well.

If the current momentum continues i can definitely see gaining a couple lbs of LBM in the last 6 weeks of the blast. Hopefully to get me back to my former weight but at a lower BF%. Fingers crossed.

Hope everyone is having a great day.

 

[Thandie]

You're having amazing progress, OneBreath!

I have a question: I've noticed that in some body parts/movements, my strength is consistently increasing, however in others, it appears to be deadlocked. I can't seem to improve my progress in shoulder press, for instance. Does that happen to you or I'm an isolated case. I didn't increase my calories too much because I don't want to get too big, FYI.
Thanks!

 

[OneBreath]

Log Time! The book got its ass kicked today. I went up 70 lbs on sumo rack deadlifts. I just got sick of seeing 4 plates on each side. It was time to see 5.

Movement: Chest Press (DB Incline)
Scheme: 20-30 RP
Previous: 75 x 33
Current: 85 x 34

Movement: Shoulder Press (Barbell Standing)
Scheme: 20-30 RP
Previous: 135 x 23
Current: 135 x 25

Movement: Tricep Extensions (DB Decline Rolling)
Scheme: 20-30 RP
Previous: 50 x 33
Current: 60 x 31

Movement: Pullups (Neutral Grip)
Scheme: 15-30 RP
Previous: 22 reps
Current: 24 reps

Movement: Deadlifts (Barbell from Rack at Knee High, Sumo)
Scheme: 6-9 SS
Previous: 425 x 9
Current: 495 x 10

Movement: Deadlifts (Barbell from Rack at Knee High, Sumo)
Scheme: 9-12 SS
Previous: 405 x 12
Current: 475 x 12

Notes: This marks the end of week 6 and i'm feeling like a savage. 2 weeks ago i was struggling to keep my head above water and now i'm feeling down right cocky with the weight.

Pullups have never felt so smooth. Starting out i was easily controlling my weight up fast and down slow. I felt like a feather. 6 more reps and i'll be adding weight.

Hope everyone is having a great day.

 

[SouthernLord]

70 pounds and a rep on rack pulls?!

Dude you just ass raped the logbook!!! Good job!

 

[ceo]

You're having amazing progress, OneBreath!

I have a question: I've noticed that in some body parts/movements, my strength is consistently increasing, however in others, it appears to be deadlocked. I can't seem to improve my progress in shoulder press, for instance. Does that happen to you or I'm an isolated case. I didn't increase my calories too much because I don't want to get too big, FYI.
Thanks!

did you switch out that exercise to another shoulder exercise when your progress stalled?

 

[OneBreath]

70 pounds and a rep on rack pulls?!

Dude you just ass raped the logbook!!! Good job!

Yeah, it felt real good. Its great having my test back.

 

[OneBreath]

did you switch out that exercise to another shoulder exercise when your progress stalled?

We actually carried that conversation over to her journal. I had seen that suggestion before at IM. Some however seem to advise just continuing to push.

Is your stance always to swap out movements whenever this happens? I'm thinking that standing barbell military is not going to be a good movement for me to progress on. I've made a little progress and i'm definitely going to change it for the next blast.

 

[Thandie]

did you switch out that exercise to another shoulder exercise when your progress stalled?

I've been alternating between Smith press, DB press and BB press and I failed miserable with all three. It appears I have weak shoulder...Damn!

 

[OneBreath]

I've been alternating between Smith press, DB press and BB press and I failed miserable with all three. It appears I have weak shoulder...Damn!

First of all that's a killer avatar.

Second, last year i had some flat and weak shoulders. I decided something had to be done. I made it a personal goal to be able to do handstand pushups. I achieved this with 2 exercises.

1. Static hold. I would face the wall a few feet from it. Then plant my hands down in front and do sort of a front cartwheel to end up being upside down and my feet resting against the wall (knees bent at 90 degree angle). I think i started out with something like 20 seconds holding, 30 seconds rest (be careful, you will be dizzy at first). Then i worked on adding seconds to the hold and keeping rest at 30 seconds.

2. Walking hands. This time face away from the wall. Plant your hands down in front and put your feet up against the wall to bring yourself up in a sort of inverted pushup position. Slowly walk your hands back toward the wall and move your feet up the wall until you are almost straight upside down. Then walk your hands back out to the starting position, then walk your hands back in, repeat, repeat, repeat.

Try doing these 2 or 3 times a week. I bet your shoulders will respond.

 

[Thandie]

I'll definitely try those exercises. I need something new to get my strength on my shoulders.

Thank you! that's from a six page spread I had on a magazine about 2 years ago. I wont mention the magazine b/c if its googled, it will come here..

First of all that's a killer avatar.

Second, last year i had some flat and weak shoulders. I decided something had to be done. I made it a personal goal to be able to do handstand pushups. I achieved this with 2 exercises.

1. Static hold. I would face the wall a few feet from it. Then plant my hands down in front and do sort of a front cartwheel to end up being upside down and my feet resting against the wall (knees bent at 90 degree angle). I think i started out with something like 20 seconds holding, 30 seconds rest (be careful, you will be dizzy at first). Then i worked on adding seconds to the hold and keeping rest at 30 seconds.

2. Walking hands. This time face away from the wall. Plant your hands down in front and put your feet up against the wall to bring yourself up in a sort of inverted pushup position. Slowly walk your hands back toward the wall and move your feet up the wall until you are almost straight upside down. Then walk your hands back out to the starting position, then walk your hands back in, repeat, repeat, repeat.

Try doing these 2 or 3 times a week. I bet your shoulders will respond.

 

[ceo]

We actually carried that conversation over to her journal. I had seen that suggestion before at IM. Some however seem to advise just continuing to push.

Is your stance always to swap out movements whenever this happens? I'm thinking that standing barbell military is not going to be a good movement for me to progress on. I've made a little progress and i'm definitely going to change it for the next blast.

If I don't progress once, I will usually give myself one more shot. If I don't progress again either in weight or reps, I get rid of that exercise.

One thing I've found that is pretty important is consistency in diet. I don't mean what I eat, but just the fact that if I haven't eaten enough before I get into the gym, it really has a negative effect on my lifts.

Another thing you can do is raise your rep range for shoulders. This will mean that you will need to lower the poundages you're using in all shoulder exercises.

 

[ximor]

This is seriously the most informative, intuitive, and personally rewarding journal ive run across. You're definitely a monster of your own making and the 550g of protein a day has done nothing but increase your potential while dimishing your waist line. My most heartfelt congratulations on your progress. Im shy of your weight by about 30 pounds but its obvious you've laid out the footwork to get there. Being a constant both here AND at intensemuscle.com you've motivated me to adhere to dante on this one. Thank you and i hope you continue to anihilate your PRs.

 

[OneBreath]

This is seriously the most informative, intuitive, and personally rewarding journal ive run across. You're definitely a monster of your own making and the 550g of protein a day has done nothing but increase your potential while dimishing your waist line. My most heartfelt congratulations on your progress. Im shy of your weight by about 30 pounds but its obvious you've laid out the footwork to get there. Being a constant both here AND at intensemuscle.com you've motivated me to adhere to dante on this one. Thank you and i hope you continue to anihilate your PRs.

Big thanks, and nice avatar.

I really had to drop my ego at the door starting this and just listen. Sometimes i think we get some of those "new" results that come quickly when we begin lifting and suddenly we think we know it all. This could be one of the big causes of stagnation across the board.

Keep working hard and thanks again for the kind words.

 

[OneBreath]

Log Time! I was really nervous about coming in and doing squats today after moving yesterday. My lower back was sore and i was low energy overall. Somehow, by the time i got to the squats, i was pumped up and ready. Hit a big PR 315 x 12 and upped my widowmaker again by 20 lbs.

Movement: (EZ Bar Preacher)
Scheme: 15-25 RP
Previous: 95 x 27
Current: 105 x 23

Movement: Curls (EZ Bar Preacher Reverse Grip)
Scheme: 10-20 SS
Previous: 65 x 17
Current: 65 x 18

Movement: Calf Extensions (Seated)
Scheme: 10-12 SS
Previous: 150 x 11
Current: 150 x 12

Movement: Leg Curls (Seated)
Scheme: 15-30 RP
Previous: 125 x 30
Current: 130 x 30

Movement: Squat (Barbell Back)
Scheme: 8-12 SS
Previous: 295 x 12
Current: 315 x 12

Movement: Squat (Barbell Back)
Scheme: 20 WM
Previous: 265 x 20
Current: 285 x 20

Notes: At about rep 17 of my widowmaker, the fact that i had moved yesterday kicked me in the ass. My lower back and overall core was absolutely wiped. I think my legs could have gone to 22 or 23 but not my core. I've never felt that before. It was like a painful lower back pump that went all the way around me.

Squat chart: progression is starting to mirror hacks now.

I hope everyone has had a good day.

 

[OneBreath]

Log Time! That damn incline smythe continued this week to give me grief while rack deads continue to sky rocket. I'm thinking about swapping out incline smythe for flat db presses. I progress well on db incline so i didn't really need another incline anyway. Decline smythe is progressing well so i think incline smythe is definitely getting the boot next blast.

Movement: Chest Press (Incline Smythe)
Scheme: 11-15 RP
Previous: 285 x 14
Current: 285 x 15

Movement: Shoulder Press (Smythe)
Scheme: 15-20 RP
Previous: 185 x 23
Current: 195 x 23

Movement: Dips
Scheme: 15-20 RP
Previous: 55 x 20
Current: 60 x 20

Movement: Pullups (Narrow Grip Underhand)
Scheme: 15-30 RP
Previous: 20 reps
Current: 23 reps

Movement: Deadlift (Barbell from Rack at Knee High)
Scheme: 6-9 SS
Previous: 425 x 10
Current: 495 x 9

Movement: Deadlift (Barbell from Rack at Knee High)
Scheme: 9-12 SS
Previous: 385 x 15
Current: 455 x 12

Notes: Feeling strong again on those deads. Here are some more progress snapshots on the big lifts.

Rack Deads:

Squats:

Hope everyone is having a great day.

 

[SouthernLord]

Very nice progress brother!!!

 

[mmo115]

this program is sweet

so much progress already

 

[OneBreath]

^^ thanks bros

 

[OneBreath]

Log Time! This marks the end of 7 weeks and also another week of 2 leg days (sunday and thursday). On these weeks i'm usually feeling weak on thursday but today i was feeling strong. Went up 80 lbs on the leg press widowmaker. Overall my lower body and back strength is really taking off. My chest, shoulders, etc seem to be progressing more normally.

Movement: Curls (Barbell)
Scheme: 15-20 RP
Previous: 105 x 21
Current: 110 x 21

Movement: Curls (Barbell Reverse Grip)
Scheme: 10-20 SS
Previous: 75 x 12
Current: 75 x 13

Movement: Calf Extensions (Leg Press)
Scheme: 10-12 SS
Previous: 450 x 13
Current: 470 x 12

Movement: Leg Press (Sumo Feet Position)
Scheme: 15-25 SS
Previous: 540 x 20
Current: 540 x 25

Movement: Leg Press
Scheme: 8-12 SS
Previous: 580 x 12
Current: 630 x 12

Movement: Leg Press
Scheme: 20 WM
Previous: 510 x 20
Current: 590 x 20

Notes: I finally hit 540 x 25 on the sumo leg press. I've been stuck at that weight from the beginning and progress had been dragging. I just really felt strong and cocky on that leg press today. My long legs have never been able to press much weight but this program is turning that around fast.

I hope everyone is having a good day.

 

[access]

Very cool log OneBreath!

Some amazing progress. You can deny those numbers, this shit is working for you.

 

[OneBreath]

Very cool log OneBreath!

Some amazing progress. You can deny those numbers, this shit is working for you.

Thanks access!

 

[OneBreath]

Log Time, well sort of. Yesterday my body put its foot down and said no more. I've been struggling more and more each week with soreness but at the same time i've been progressing. Now i can feel that my body has simply had enough so i'm ending this blast at 7 weeks.

My current plan is to take off 14 days completely from lifting and focus on diet, rest, and low intensity steady state morning fasted cardio.

All in all i have to say my first blast has been a major success. I've made great gains in strengh even during PCT. I also feel much more in tune with my body. I can sense when i need a certain macro during the day or when i need a gulp of water. This seems to have the effect of stabilizing my overall mood and energy level at work. What a fine unintended result!

Here are some final numbers/highlights on progression from the logbook. I'll check in periodically during my rest and start logging again full time with the next blast.

Calf Extensions (Leg Press)
Rep Range: 10 - 12
Weight increase: 60

Chest Press (DB Incline)
Rep Range: 20 - 30
Weight increase: 10

Chest Press (Decline Smythe Reverse Grip)
Rep Range: 15 - 20
Weight increase: 110

Chest Press (Decline Smythe)
Rep Range: 11 - 15
Weight incease: 50

Chest Press (Incline Smythe)
Rep Range: 11 - 15
Weight increase: 10

Curls (EZ Bar Preacher)
Rep Range: 15 - 25
Weight increase: 40

Deadlift (Barbell from Floor)
Rep Range: 9 - 12
Weight increase: 50

Deadlift (Barbell from Rack at Knee High)
Rep Range: 9 - 12
Weight increase: 140

Dips
Rep Range: 15 - 20
Weight increase: 15

Leg Curls (Seated)
Rep Range: 15 - 30
Weight increase: 40

Leg Press
Rep Range: 8 - 12
Weight increase: 90

Pullups (Narrow Grip Underhand)
Rep Range: 15 - 30
Increase: went from 15 reps to 23 reps

Pullups (Neutral Grip)
Rep Range: 15 - 30
Increase: went from 18 reps to 24 reps

Shoulder Press (DB Standing)
Rep Range: 20 - 30
Weight increase: 10

Squat (Barbell Back)
Rep Range: 8 - 12
Weight increase: 40

Squat (Hack Machine)
Rep Range: 8 - 12
Weight increase: 70

Tricep Extensions (DB Decline Rolling)
Rep Range: 20 - 30
Weight increase: 15

Hope everyone is having a great day!

 

[Thandie]

Log Time, well sort of. Yesterday my body put its foot down and said no more. I've been struggling more and more each week with soreness but at the same time i've been progressing. Now i can feel that my body has simply had enough so i'm ending this blast at 7 weeks.

My current plan is to take off 14 days completely from lifting and focus on diet, rest, and low intensity steady state morning fasted cardio.

All in all i have to say my first blast has been a major success. I've made great gains in strengh even during PCT. I also feel much more in tune with my body. I can sense when i need a certain macro during the day or when i need a gulp of water. This seems to have the effect of stabilizing my overall mood and energy level at work. What a fine unintended result!

Here are some final numbers/highlights on progression from the logbook. I'll check in periodically during my rest and start logging again full time with the next blast.

Calf Extensions (Leg Press)
Rep Range: 10 - 12
Weight increase: 60

Chest Press (DB Incline)
Rep Range: 20 - 30
Weight increase: 10

Chest Press (Decline Smythe Reverse Grip)
Rep Range: 15 - 20
Weight increase: 110

Chest Press (Decline Smythe)
Rep Range: 11 - 15
Weight incease: 50

Chest Press (Incline Smythe)
Rep Range: 11 - 15
Weight increase: 10

Curls (EZ Bar Preacher)
Rep Range: 15 - 25
Weight increase: 40

Deadlift (Barbell from Floor)
Rep Range: 9 - 12
Weight increase: 50

Deadlift (Barbell from Rack at Knee High)
Rep Range: 9 - 12
Weight increase: 140

Dips
Rep Range: 15 - 20
Weight increase: 15

Leg Curls (Seated)
Rep Range: 15 - 30
Weight increase: 40

Leg Press
Rep Range: 8 - 12
Weight increase: 90

Pullups (Narrow Grip Underhand)
Rep Range: 15 - 30
Increase: went from 15 reps to 23 reps

Pullups (Neutral Grip)
Rep Range: 15 - 30
Increase: went from 18 reps to 24 reps

Shoulder Press (DB Standing)
Rep Range: 20 - 30
Weight increase: 10

Squat (Barbell Back)
Rep Range: 8 - 12
Weight increase: 40

Squat (Hack Machine)
Rep Range: 8 - 12
Weight increase: 70

Tricep Extensions (DB Decline Rolling)
Rep Range: 20 - 30
Weight increase: 15

Hope everyone is having a great day!

That's awesome progress you made in those weeks. Now I've realized that when I was complaining about not making progress with shoulder press, I actually did. I went up 10 lbs. I was comparig it to the progress I was making in other BP, which I see is not always the same progress.
I'm changing my workout for reasons of competition being not far ahead, but thank you for sharing your journal. It was very educational to me.

 

[OneBreath]

That's awesome progress you made in those weeks. Now I've realized that when I was complaining about not making progress with shoulder press, I actually did. I went up 10 lbs. I was comparig it to the progress I was making in other BP, which I see is not always the same progress.
I'm changing my workout for reasons of competition being not far ahead, but thank you for sharing your journal. It was very educational to me.

Your avatars just keep getting better

Thanks thandie. Good luck on your new routine.

 

[Thandie]

Your avatars just keep getting better

Thanks thandie. Good luck on your new routine.

Thank you!
Since everyone already knows my face, might as well use my pics..

 

[access]

Amazing work all up OneBreath. Your plan to finish sounds like a smart one given the expenditure on your body. Impressive progress.

 

[mwm5]

good work bro. DC is def good to get those weights up

 

[OneBreath]

Blast time! The 2 week cruise is no more.

I'm making the following alterations from last time:

1. Most Rest Pause sets will be at rep range 15-20 with target breakdown of 10-6-4.

2. For pressing and pulling movements, during the first 10 reps i will control the negative all the way into a fully stretched position, pause, then explode up. For instance with pullups, i will slowly go all the way down to a full hanging stretch, pause while i feel the stretch in my lats, then pull with everything i have for the first 10. For the next 6 and then 4 i will use a 3/4 range of motion ensuring constant tension on the muscle.

3. On back day, i'm adding a straight set (10-12) of DB shrugs. They will have a tempo somewhat similar to calves but less brutal. 3 second controlled negative, 5 second full stretch, then explosion into the shrug.

4. On DB curls, i will grip so that my thumb and index finger touch the weight portion. In other words i'm not gripping in the center. What this does is make the twisting of the wrist much harder on the bicep because the weight is "lopsided". (picture the movement or try it and you will QUICKLY feel why)

These tweaks will require me to check my EGO at the gym door!

First session was yesterday. Log time:

Movement: Chest Press (DB Flat)
Scheme: 15-20 RP
Previous: n/a
Current: 85 x 20

Movement: Shoulder Press (DB Seated)
Scheme: 15-20 RP
Previous: n/a
Current: 65 x 20

Movement: Tricep Extensions (Decline DB Rolling)
Scheme: 15-20 RP
Previous: n/a
Current: 60 x 20

Movement: Pullups (Neutral Grip)
Scheme: 15-20 RP
Previous: n/a
Current: 18 reps

Movement: Rows (T-Bar)
Scheme: 6-9 SS
Previous: n/a
Current: 180 x 9

Movement: Rows (T-Bar)
Scheme: 9-12 SS
Previous: n/a
Current: 160 x 12

Movement: Shrugs (DB)
Scheme: 10-12 SS
Previous: n/a
Current: 85 x 12

Notes: IM FUCKING SORE TODAY. My chest, traps, and lats are screaming at me. As a matter of fact, i could feel it at 12:40 AM when i woke up. I almost never feel soreness until the next morning, sometimes the afternoon. These form adjustments are going to be brutal!

Hope everyone is having a great day.