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Swanky gets down with DCP2.0!

Imma do this for breakfast tomorrow:

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cswalczakny said:
Using it is it's own reward! lol



Thats good that you guys made enough. DCP was popular enough, the release of DCP2.0 was HIGHLY anticipated! Looks like I'll be getting mine on monday according to tracking. I think I have just enough left to last me until then.

I've got a bunch of protein coming too. I ran out last week and have been using those pre-mixed muscle milk's they had on sale at the grocery store. They taste like old chocolate milk filtered through a used diaper. You know, not too bad
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I now find they are too sweet.
 
Deadlift day boiiiiii

Deadlifts: 125x5, 215x3, 265x3, 285x2, 335x1, 410(PR+10!!)x1, 365x3-3-3 (good speed off the floor on these sets)

Wide grip shoulder press: bar x10, 55x10, 130x12-12-10

rev flys: 10x25(+3)-25(+3)-25(+3)

Arnold press: 50x15-10, 40x10

Deadlift 410x1
[video=youtube;iQ-1-pAx_nk]http://www.youtube.com/watch?v=iQ-1-pAx_nk[/video]


I'll be hitting up shrugs and some rack pulls tomorrow AM, just ran low on time today.
 
Awesome pull Swanky!! I'm feeling the lifting tunes u were rock in, that's my ish right there!!!
 
bcazo said:
Awesome pull Swanky!! I'm feeling the lifting tunes u were rock in, that's my ish right there!!!
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Thanks Caz! I noticed Eulogy just started as I was pulling lol
 
Back to the grind with chest day tomorrow!
 
Chest day today!

I'll be starting to work with someone soon on developing a customized powerlifting program, but for the moment I'll continue doing what I have been and incorporating some different things to see how it goes. Really happy with todays session, on dead stop bench, instead of setting the pins so the bar stops right at my chest, the dead stop was the bar fully supported by my arms and chest with a full 2 second hold after a slow negative.

Flat BB bench (1/2 sec pause bar to chest): barx10, 125x5, 155x5, 195x3, 225x1, 255x2, 250x2, 235(+5)x5(+2)-3, 225x3

Dead stop press: 210(+10)x2, 200x2, 195x3, 185(+5)x3

Speed BB press (bar to chest every rep): ~20 seconds AMAP 105x19-19

Incline plyo pushups: 10-10-10


I'm not going to go for 1RM on bench for a little while now and focus on 2 and 3RM to bring the base of my lift up. Also focusing a lot on developing power and speed from the bottom position, as this is extremely useful in developing strength and also is a must in competition because of the pause required at the bottom of the lift. Also, I feel its EXTREMELY important to feel the bar touch your chest on every single rep. I see a lot of guys doing what I would consider partial reps and I don't see the point except for the ones who just skip the lockout, because that keeps constant tension on the muscles. Not hitting the chest is a waste of the rep IMO.
 
cswalczakny said:
Chest day today!

I'll be starting to work with someone soon on developing a customized powerlifting program, but for the moment I'll continue doing what I have been and incorporating some different things to see how it goes. Really happy with todays session, on dead stop bench, instead of setting the pins so the bar stops right at my chest, the dead stop was the bar fully supported by my arms and chest with a full 2 second hold after a slow negative.

Flat BB bench (1/2 sec pause bar to chest): barx10, 125x5, 155x5, 195x3, 225x1, 255x2, 250x2, 235(+5)x5(+2)-3, 225x3

Dead stop press: 210(+10)x2, 200x2, 195x3, 185(+5)x3

Speed BB press (bar to chest every rep): ~20 seconds AMAP 105x19-19

Incline plyo pushups: 10-10-10


I'm not going to go for 1RM on bench for a little while now and focus on 2 and 3RM to bring the base of my lift up. Also focusing a lot on developing power and speed from the bottom position, as this is extremely useful in developing strength and also is a must in competition because of the pause required at the bottom of the lift. Also, I feel its EXTREMELY important to feel the bar touch your chest on every single rep. I see a lot of guys doing what I would consider partial reps and I don't see the point except for the ones who just skip the lockout, because that keeps constant tension on the muscles. Not hitting the chest is a waste of the rep IMO.
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Nice job. And I agree, bar to chest every time. I almost slap my chest with the bar on occasion, when I don't control the negative like I should.
 
drewsicle3210 said:
Nice job. And I agree, bar to chest every time. I almost slap my chest with the bar on occasion, when I don't control the negative like I should.
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it's good incentive to control the neg especially when going heavy. unless you like a caved in rib cage. lol
 
cswalczakny said:
Not hitting the chest is a waste of the rep IMO.
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Great looking workout and you're totally right - unless you're intentionally doing partials, you're cheating yourself out of a lot of hypertrophy when you don't use full ROM. I have to shake my head and laugh at all the guys that'll load up 315, arch their butt to the ceiling, then barely unlock their elbows and call it a rep.
 
Resolve said:
Great looking workout and you're totally right - unless you're intentionally doing partials, you're cheating yourself out of a lot of hypertrophy when you don't use full ROM. I have to shake my head and laugh at all the guys that'll load up 315, arch their butt to the ceiling, then barely unlock their elbows and call it a rep.
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Lol exactly!
 
Resolve said:
Great looking workout and you're totally right - unless you're intentionally doing partials, you're cheating yourself out of a lot of hypertrophy when you don't use full ROM. I have to shake my head and laugh at all the guys that'll load up 315, arch their butt to the ceiling, then barely unlock their elbows and call it a rep.
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I totally agree, touch the bar to your chest or get off the bench!! I had a kid that want to work in with me one day while benching, he goes for his and comes half way down than backup?? I said if your going to work in with me you need to do it right, I took 50lbs off his bar and made him do it correct. Now I see him lifting the right way !!
 
bcazo said:
I totally agree, touch the bar to your chest or get off the bench!! I had a kid that want to work in with me one day while benching, he goes for his and comes half way down than backup?? I said if your going to work in with me you need to do it right, I took 50lbs off his bar and made him do it correct. Now I see him lifting the right way !!
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Good job. I wish someone would show others the same treatment. It took a while for me to get through my head that if I wasn't going to squat with correct form, I shouldn't squat at all. I lowered the weight to correct my form. Ego took a hit, but I'm actually squatting better now.
 
bcazo said:
I totally agree, touch the bar to your chest or get off the bench!! I had a kid that want to work in with me one day while benching, he goes for his and comes half way down than backup?? I said if your going to work in with me you need to do it right, I took 50lbs off his bar and made him do it correct. Now I see him lifting the right way !!
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Good work Caz! Now he'll actually make gains
 
jwa254 said:
Good job. I wish someone would show others the same treatment. It took a while for me to get through my head that if I wasn't going to squat with correct form, I shouldn't squat at all. I lowered the weight to correct my form. Ego took a hit, but I'm actually squatting better now.
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That's how its done dude. Besides bad form = risk of injury and crappy gains
 
Good form is important not just to prevent injury but also for good muscle appearance.

I always go to the chest on bench, however, I don't know if it is correct form.
 
Took an off day today. Still got up at 4 but wasn't feeling 100% so I sat down and did some school work instead.

Today would have been leg day, but my ankle is all swollen and sore from where I smacked it on the corner of my bedframe on sunday, and because of the pain it's slightly unstable. I also have a nice little bone chip floating around in there. nice... lol

I should be g2g for squats tomorrow, I really could have done it today, but just wanted to be on the safe side
 
cswalczakny said:
Took an off day today. Still got up at 4 but wasn't feeling 100% so I sat down and did some school work instead.

Today would have been leg day, but my ankle is all swollen and sore from where I smacked it on the corner of my bedframe on sunday, and because of the pain it's slightly unstable. I also have a nice little bone chip floating around in there. nice... lol

I should be g2g for squats tomorrow, I really could have done it today, but just wanted to be on the safe side
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What do they say.. "better safe than sorry" lol

A little off day never made an avid gym goer fat :)
 
well one way or another, I get 2 rest days a week anyway. when I take them i leave up to how I feel.
 
cswalczakny said:
Took an off day today. Still got up at 4 but wasn't feeling 100% so I sat down and did some school work instead.

Today would have been leg day, but my ankle is all swollen and sore from where I smacked it on the corner of my bedframe on sunday, and because of the pain it's slightly unstable. I also have a nice little bone chip floating around in there. nice... lol

I should be g2g for squats tomorrow, I really could have done it today, but just wanted to be on the safe side
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Don't be such a puss-e boy!!! :) I'm only playing rest that ankle and kill it another day.
 
KILLED squats today!!

BB Back squats: BW x10, 125x5, 215x3, 265x3, 285x3, 335x1, 375x3-3-3, 365x3-3-2

dead stop box squats: 300x3-3-3-2

Here's set 1/3 375x3:
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I'm going to upload a vid of my last set of box squats so you guys can see how far down I go and how long the pause is. Can't remember who, but one of you had ?s on it last week.
 
KILLED squats today!!

BB Back squats: BW x10, 125x5, 215x3, 265x3, 285x3, 335x1, 375x3-3-3, 365x3-3-2

dead stop box squats: 300x3-3-3-2

Here's set 1/3 375x3:
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I'm going to upload a vid of my last set of box squats so you guys can see how far down I go and how long the pause is. Can't remember who, but one of you had ?s on it last week.

Edit: here's my last set of box squats. Sat down on an 11" bucket, full bb weight on my shoulders the whole time.

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oh yeah, and i FINALLY got my bottle of DCP in! I had to go all day tuesday without any. i felt the difference yesterday for sure.
 
cswalczakny said:
KILLED squats today!!

BB Back squats: BW x10, 125x5, 215x3, 265x3, 285x3, 335x1, 375x3-3-3, 365x3-3-2

dead stop box squats: 300x3-3-3-2

Here's set 1/3 375x3:
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I'm going to upload a vid of my last set of box squats so you guys can see how far down I go and how long the pause is. Can't remember who, but one of you had ?s on it last week.

Edit: here's my last set of box squats. Sat down on an 11" bucket, full bb weight on my shoulders the whole time.

Invalid Link Removed
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And thats why you got some serious quads on you! Nice freakin job buddy!
 
tyga tyga said:
And thats why you got some serious quads on you! Nice freakin job buddy!
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lol, thanks tyga! I'm trying to bring my lifts up now, I really want to break 400 on squats next week. That will make me happy :)
 
Due to my wife's surgery I have been slipping on dieting and going to gym. Been hammered with helping her and housework etc.

Dropping back in here more frequently to get some motivation! Keep killing it Swanky
 
testosteronet said:
At the rate you are going, you'll reach your goal. Great squats. I like your gym dungeon.
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thanks dude! I love having that at home, makes getting to the gym way easier :)

cubsfan815 said:
Due to my wife's surgery I have been slipping on dieting and going to gym. Been hammered with helping her and housework etc.

Dropping back in here more frequently to get some motivation! Keep killing it Swanky
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thanks dude! no worries, you'll get back at it, I know you will
 
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