16 weeks of DC

Subbed for progress. May try ylthis routine soon
 
Distilled Water said:
They have been DB press, Standing BB press and Smith front press.

I swapped in hammer iso press in hopes to change it up and add some mass
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what rep ranges? And what kind of weight ate you pushing?

Standing bb you do strict ie no leg drive?

Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
 
Frank Reynolds said:
what rep ranges? And what kind of weight ate you pushing?

Standing bb you do strict ie no leg drive?

Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
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DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
 
Workout B2

Hammer Machine Curl
90: 11x5x3
11-15RP

Reverse BB curl
70: 9x5x3
11-15RP

Hack Machine Calve Raise
6 plates x 10

Seated Leg Curl
130: 13x6x2
15-20RP

V-Squat
405x10
315x17=puke

Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

Extremely irritating
 
Distilled Water said:
DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
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Cool in for pics!

Your pressing weights are decent.

Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.

Distilled Water said:
Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

Extremely irritating
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You giving yourself enough rest between the first set and the Widow?
 
Frank Reynolds said:
Cool in for pics!

Your pressing weights are decent.

Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.
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That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

Frank Reynolds said:
You giving yourself enough rest between the first set and the Widow?
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Probably not, guess I didn't really think about it. You think 5min would be good?
 
Distilled Water said:
That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

Probably not, guess I didn't really think about it. You think 5min would be good?
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I would give the change in reps a try and just keep progressing in weight. Where do you feel your delts are lacking? All around or specifically the front, rear etc?

As for the widow 5 min seems about right. I would always pace around and **** between sets but after training with a PL buddy of mine a bunch of times he really stressed to me just sitting down and chilling between heavy ass attempts. I would say do the same. Grab a seat, chill for 5 min or so and smash the widow.

I have puked a number of times as well(only on quads) and I feel like it was because I rushed my rest and was going into the set still breathing hard etc.
 
Distilled Water said:
Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

Extremely irritating
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I feel that way every time after using the hack squat machine (I think everyone around here call's it the V-squat machine?), haha.
 
Distilled Water said:
Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

Yeah I'll try and just sit down and relax on Thursday when I squat.

Good to hear I'm not the only person who's on the brink of throwing up haha
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Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

The mid IMO should get blasted pretty hard from all the pressing.

You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
 
Frank Reynolds said:
Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

The mid IMO should get blasted pretty hard from all the pressing.

You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
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Nope sure haven't. On DB and Hammer Machine presses my mid is toast.

I'll keep that in mind. I'm going to go another 6 weeks on this blast then I'll cruise for maybe 4 weeks and try out some of these exercises and think about rotating them into the following blast.

Thanks for all the input bro, much appreciated.
 
The same way you did this one. When you put the first image in, just hit select more images before you hit upload. You used the image icon in the tool bar right?
 
You can use the photobucket app, upload them, and then just use the tag in a post and it will show up.

From that angle it doesn't look like they are lagging all that much. You don't want to have my problem and have them take over your chest..ahah
 
Workout A1

Flat BB Bench
275: 8x2x1
11-15RP

Hammer Iso-Overhead Press
230: 12x4x2
11-15RP

Straight Bar Skull Crushers
110: 13x4x2
15-20RP

Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice ;)
 
Distilled Water said:
Workout A1

Flat BB Bench
275: 8x2x1
11-15RP

Hammer Iso-Overhead Press
230: 12x4x2
11-15RP

Straight Bar Skull Crushers
110: 13x4x2
15-20RP

Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice ;)
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you are tempting fate with that flat bb man. If you feel you HAVE to have flat bb in there keep the range up brotha. And stay tucked.Jmo
 
Frank Reynolds said:
Even still it is risky being rest paused in that fashion.

Knowing how to bench(elbows tucked) is for sure the way to do it, but I would still keep the rep range up. You are effectively going for a 1rm on that last rep.
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In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.
 
SweetLou321 said:
In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.
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Absolutely. DC/rest pausing that low in the RP range, is what I am referring too...:)

On that last set, with a single, after 15 breaths, that is sketchy.. You are on the fine line of failure, and one error in form(get lose in your upper back, flare your elbows, etc), and there goes your pec. It just isn't worth it. IMO

I would just bump it to 15-30RP if you feel you need to do flat bb, you are not losing much DW believe me. Not to mention you will progress better that way IMO. Coming from high in the rep range, down allows you to make faster progress. When you are already at the bottom of the rep range, it is hard to dig yourself out of that hole. When you work your way back up so you are doing 275 x 15-30rp you will have gained a **** ton of development.

Again JMO. I just want to make sure you stay safe my man!
 
Distilled Water said:
Yeah you guys are right, my form is pretty flawless on bench press though lol. I'll stick to incline bench in the 11-15RP, guess I got caught up in tryin to push big weight. Thanks for the lookout fellas, reps coming.
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I feel ya. It is easy to get caught up. I got roped into ME inclines last night with a PL buddy, and worked up to 300 x 1. So much for an off day. lol But there is a huge difference sitting around for a few min between sets, and 15 breaths.heh

If you like flat BB, and have good PL style form, go for it, just bump the rep range a bit. If you dropped to 225 and got say 25RP, and started adding 10lb each time you hit that, fighting to keep reps up, before you know it you are at 275 x 20rp.;)

What I do sometimes if I am feeling like you, is near the end of a blast I will do an ME day, and push some heavy singles, then jump into a cruise.
 
Frank Reynolds said:
I feel ya. It is easy to get caught up. I got roped into ME inclines last night with a PL buddy, and worked up to 300 x 1. So much for an off day. lol But there is a huge difference sitting around for a few min between sets, and 15 breaths.heh

If you like flat BB, and have good PL style form, go for it, just bump the rep range a bit. If you dropped to 225 and got say 25RP, and started adding 10lb each time you hit that, fighting to keep reps up, before you know it you are at 275 x 20rp.;)

What I do sometimes if I am feeling like you, is near the end of a blast I will do an ME day, and push some heavy singles, then jump into a cruise.
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So you would do the ME day during the blast? Also, would you max on everything (for instance, max bench movement and max shoulder press), or just do one or the other? I ask since of course benching will tax your shoulders sufficiently to make a difference moving heavy weight for shoulder press.
 
Torobestia said:
So you would do the ME day during the blast? Also, would you max on everything (for instance, max bench movement and max shoulder press), or just do one or the other? I ask since of course benching will tax your shoulders sufficiently to make a difference moving heavy weight for shoulder press.
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No, I would just do it to end the blast, and I don't always do it. No way I could handle much in the way of added work with DC.

I don't have a set routine that I do for ME. Sometimes I will just go in when I know I am about to cruise and test a few lifts, then cruise. I kind of play that by feel, and err on the side of safety.
 
Frank Reynolds said:
No, I would just do it to end the blast, and I don't always do it. No way I could handle much in the way of added work with DC.

I don't have a set routine that I do for ME. Sometimes I will just go in when I know I am about to cruise and test a few lifts, then cruise. I kind of play that by feel, and err on the side of safety.
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Gotcha, thanks.

Lifts looking good, Distilled. Always following here.
 
Pre-Pump this morning
 

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Decided to hit workout C3 yesterday, will start A1 monday.

You guys have any recommendations for Pre-workout? Right now I drink an ABB N.O. pumped Speed Stack with added creating mono(5gr) and taurine( 3.6gr).

I know beta-alanine is supposed to be so great but I just hate how it makes me feel, that and 1,3DIM or whatever the hell it's called. I've pushed through the feeling for a long time but blah, don't wan it anymore.
 
Try litup there's no 1,3dim in it. I think cryoshock doesn't have 1,3 either. I too am over the 1,3 prework outs
 
Lit up is very solid. I also actually like SuperSize by AX and Craze is another good choice as well. I have cycled thru all 3 with excellent workouts.
 
Decided to back calories down a little. Going to run at about 3,500~3,750 400p/300c/100f. I'm going to sub the up your mass shakes with Beverly Int Mass Maker+Muscle Provider shake twice a day. Better quality protein (IMO) and a half the carbs and tastes great!

Im also going to start cardio on off days, just some Low Intensity treadmill in the AM, probably 30min. Put on my dress pants today and they were a little snug in my waste (been about 10weeks since I've wore those particular ones)
 
Great workout today!!!

Workout A1

Flat BB Bench
225: 22x6x2
20-30RP

Hammer shoulder Press
240: 10x4x3
11-15RP

Skull Crushers
115: 12x6x4
28RP

Wide Grip Pull Ups
BW: 16x6x4
15-20RP

Hammer Iso Row
280x12 SS
370x8 SS

couldn't use 110 for skull crushers bc I guess my gym doesn't have 2.5lbs weights and someone was hogging the 110 BB. I didn't use weight for pull ups bc well I'm too short to grab the weight with my feet and i just feel awkward doing it that way. Plus there's no weight belt. I've been looking to buy one so should fix that.
 
Workout B1

BB curl
100: 12x5x3

DB Hammer Curl
55:18 SS

seated Calve raise
115

Seated Leg Curl
130: 12x6x3

BB Squat
425x15 SS
385x20 SS

Annnnnd I've thrown up 3 times since I finished legs. One real one, two other gage throw up in mouth. Fuuuuck, I see why terds don't wanna squat.

Why wouldn't I throw up? Gotta keep the streak alive!!!!! fml
 
Nice leg work bubba! Yaking on leg days is a given. Lol
 
Distilled Water said:
Thanks fellas, if I can get a training partner. I'll try and get a video of squats. Speaking of which, DC leg day has me so freakin tired. Still have 5 more hours of work and I could go to bed now!!!!
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I'm about to cruise after today because I just can't do another widowmaker on the bb squats. I completely failed last time and did 10, tonight did 15 and decided it's time to cruise lol. Anyways, really good work killing it with those!
 
Torobestia said:
I'm about to cruise after today because I just can't do another widowmaker on the bb squats. I completely failed last time and did 10, tonight did 15 and decided it's time to cruise lol. Anyways, really good work killing it with those!
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Haha yeah man it's intense. My legs are toast today, gonna suck waking around at work. I feel like I could sleep all day too, Ohhh the life of DC
 
Those squats are to parallel and everything? Yikes. I dont even like to squat more then 5 reps with how tight I get lol
 
subb'd

I'm contemplating starting a powerbuilding routine like DC in the spring, so I'm definitely interested in this log.

Quick question though, and I hope I don't sound stupid, but can you decipher the stats format here for me?

Flat BB Bench
195: 24x7x3=34 RP

I get the 195pnds, and 34 rest pause? but 24x7 to me means 27 reps x 7 sets, so what is the 3 for and how does it equal 34 rest pause reps. I know I have a lot of reading on DC to do, so - sorry for the question hehe, noob to DC here.
 
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