DC Training Log

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  1. thanx bro...I'll try the 2-3...it almost seemed natural to do 6 but I think I'll be able to handle more weight with 2-3 seconds...I'll let u know how it goes on friday


  2. not to confuse but im doing Prilepin's routine to the T and he uses
    4-1-2-1 and 3-0-2-0 methods.
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  3. So from what I understand ( which isn't much in this case ), that with the timing, do you do your warm up sets 1-1-4 tempo and then with the working set(s) 1-1-8 to 10s? Or do you do the rest pause tempo on your warm up sets as well?

    Also from what I understand is it:

    1. Do as many sets to warm up ( for me most likely 2 - 3 )

    2. Do working set, breath, another working set, breath and finish of with your last working set?

    Thanks for any help,

    Also if you guys are looking for a not so great version of the stretches >>> here you go <<<

  4. That 2-3 second negative should be on every rep too...just an FYI...3/2 is the timing i've started using.

  5. You want to keep warmups from cutting into your strength. I usually do 1-2 20rep warmups. Since shoulders are after chest, they are already pretty fluid so i just do 1 warm up.. But that is me, and i don't throw around extreme amounts of weight, so if you do, you will likely want to use more warmup's!
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  6. Trying not to hijack but add worth here, so:

    1. Tempo 3(up)-1(hold)-3or4(neg)?

    2. static hold on last set only?

    3. Stretch at end of exercise for that bodypart?

    Thanks for help.

  7. Quote Originally Posted by neoborn View Post
    Trying not to hijack but add worth here, so:

    1. Tempo 3(up)-1(hold)-3or4(neg)?

    2. static hold on last set only?

    3. Stretch at end of exercise for that bodypart?

    Thanks for help.
    Posatives should be explosive, neg nice and controlled 2-3 sec..

    As for statics, you are gunna do them AFTER your last set. You will take your 15 breaths just like durring the restpause, then do the static hold(if the excersise requires them)

    I do chest/shoulder/tri then stretch them, then do back.. People do stretch after each, i just choose not to.lol

  8. ^agreed with imprezivr, but I stretch after each exercise.

  9. are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?

  10. There is an acceptable list: >>>here<<<

    Taken from >>>here<<<

    So to answer your ? I use the Barbell as well not all Smith Machines.

  11. Quote Originally Posted by ReaperX View Post
    are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?
    I have one day smith incline, one day hammer strength incline and one day free barbell incline. same applies basically for shoulders and tris as well. The barbell is going to be tough without a spotter because DC is all about going to complete failure. my whole routine is outlined a few posts down from the start

  12. Quote Originally Posted by mfbb View Post
    The barbell is going to be tough without a spotter because DC is all about going to complete failure.
    Are you the only person in your gym? Or are you just shy?

  13. Quote Originally Posted by neoborn View Post
    Are you the only person in your gym? Or are you just shy?
    If you don't have a training partner, it's kind of a d*ck move to go up and grab someone on every single exercise to help you out...ya know?

  14. Quote Originally Posted by PumpingIron View Post
    If you don't have a training partner, it's kind of a d*ck move to go up and grab someone on every single exercise to help you out...ya know?
    what he said...i don't feel like getting someone to spot me on 3 mini sets in a row or making them come back n forth which will likely **** up my timing. a lot of times I train around many ppl I know, i was just saying its gunna suck when no1 is around on my barbell day

  15. Quote Originally Posted by mfbb View Post
    what he said...i don't feel like getting someone to spot me on 3 mini sets in a row or making them come back n forth which will likely **** up my timing. a lot of times I train around many ppl I know, i was just saying its gunna suck when no1 is around on my barbell day
    Yup. I always feel bad grabbing someone on my last set...let alone a rest pause set with a static.

  16. Quote Originally Posted by PumpingIron View Post
    Yup. I always feel bad grabbing someone on my last set...let alone a rest pause set with a static.
    Not to mention 90% of people don't know how to spot CORRECTLY. Especially when i usually look like i am done 2 reps early, and really struggle to holy hell on the last one..lol

  17. day 2b...great work out...made the negative quicker more like 2-3 seconds and I thinked it helped.

    Incline Hammer- 3 plates x 8-4-2
    40s stretch with 30s (this stretch is fckin brutal)
    Hammer Shoulder Press 1 plate +35 x 11-5-3
    45s stretch on smith
    Close Grip Bench in Smith 225 x 10-5-2
    50second stretch with 30lb db
    Front Lat Pulldown 210 x 8-3-3
    20s static with 135
    T-Bar Row-4 plates +25 x 11
    50 second bodyweight hang
  18. subbed


    been reading about DC for while and have yet to give it a shot ... do you have any specific goals for a specific timeframe on DC?

  19. Quote Originally Posted by strester View Post
    been reading about DC for while and have yet to give it a shot ... do you have any specific goals for a specific timeframe on DC?
    Well nothing too specific. I'm doing DC as a recomp, I am 5'8 220ish so I have a good build but I lost a lot of strength and thickness trying a higher volume higher rep routine. I basically want to mantain 220 but harder, leaner, and stronger over a 1.5-2 month time frame...then I'm going on cycle in late sept/ october, and plan to reach 240 this winter gaining little bodyfat using the DC principles.

  20. Quote Originally Posted by mfbb View Post
    Well nothing too specific. I'm doing DC as a recomp, I am 5'8 220ish so I have a good build but I lost a lot of strength and thickness trying a higher volume higher rep routine. I basically want to mantain 220 but harder, leaner, and stronger over a 1.5-2 month time frame...then I'm going on cycle in late sept/ october, and plan to reach 240 this winter gaining little bodyfat using the DC principles.
    sounds good ... best of luck

  21. I guess thats the difference between us, I don't feel bad asking anyone for a spot on any exercise, well not so far anyhow.

    Also are you rotating exercises when you do the same routine next time around For example:

    Workout 1A

    Chest: Flat Bench Press

    Workout 1B

    Chest: Incline Bench press

    Workout 1C

    Chest: Decline Bench press

    etc?

    Thanks in advance. After I get this down I'm gonna FAQ it and make it easy to understand as that rightup of DC sucks balls.

  22. Quote Originally Posted by neoborn View Post
    I guess thats the difference between us, I don't feel bad asking anyone for a spot on any exercise, well not so far anyhow.

    Also are you rotating exercises when you do the same routine next time around For example:

    Workout 1A

    Chest: Flat Bench Press

    Workout 1B

    Chest: Incline Bench press

    Workout 1C

    Chest: Decline Bench press

    etc?

    Thanks in advance. After I get this down I'm gonna FAQ it and make it easy to understand as that rightup of DC sucks balls.
    Principle is right however he tends to reccomend NOT doing flat BB bench on this routine for shoulder healths sake. I will say this, i used to have a bad shoulder, and i have not done flat bb in almost 2 years now, and my shoulder feels SOLID..

  23. we'll when I plateu, I plan on going back on my 5 day split and crusing with the weights for a month or so...then getting back into DC heavy

    right now is my natural DC stage, then I will go on about a month crusise on the 5 day...then I'm going on a juiced DC blast and thats where I plan on making some serious gains

  24. Quote Originally Posted by mfbb View Post
    we'll when I plateu, I plan on going back on my 5 day split and crusing with the weights for a month or so...then getting back into DC heavy

    right now is my natural DC stage, then I will go on about a month crusise on the 5 day...then I'm going on a juiced DC blast and thats where I plan on making some serious gains
    That is similar to my plan..

  25. MFBB- Good luck with the DC routine. Just a couple notes: 1. Is the angle on the Smith Inclines the same as the BB Inclines? If so, you may want to consider changing the angle on one of the exercises as you may plateau on both at the same time. 2. As your weights progress on Rack Deads and BB Squats you may want to consider moving them furhter apart in your routine. This may save you some lower back tightness/injury. 3. Most importantly, make sure you get as close to 2 grams of protein in per bodyweight.
    Sorry for the long post.
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