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Personal Journals discussion on DC Training, within the Members Section; Hey 0311. What's up? Toldja I'd stop in for a visit. Looking solid in here as usual, although I'm not ...


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Old 05-17-2006, 05:42 PM   #21
Eric S.
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Hey 0311. What's up? Toldja I'd stop in for a visit. Looking solid in here as usual, although I'm not familiar enough with DC training to know exactly what it all refers to. But 20 rep squats sure sound evil. Yuk! Do you go to failure on those?
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Old 05-17-2006, 06:06 PM   #22
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Originally Posted by Eric S.
Hey 0311. What's up? Toldja I'd stop in for a visit. Looking solid in here as usual, although I'm not familiar enough with DC training to know exactly what it all refers to. But 20 rep squats sure sound evil. Yuk! Do you go to failure on those?
Yes, both sets. Today I barely got my 7 reps A2G, and the widowmaker is well beyond failure! I'm breathing like a locomotive around 16 reps ass to the grass. As promised, I'll email you today. You'd better stick your ass around! Remember, at bb.net, we have waay better smileys!

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Old 05-18-2006, 09:15 AM   #23
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Dayuum. You must squat with a spotter, then. Can DC be done without a spotter? I mean I've done drop sets and rest-pause sets in the past and I even did some fascia stretching for a few weeks last year, but I've always been a solo lifter. No else I know has the huevos to get up at 5:00 am get after the iron.... ;)

Got your email and replied... thanks again...
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Old 05-18-2006, 11:56 AM   #24
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Originally Posted by Eric S.
Dayuum. You must squat with a spotter, then. Can DC be done without a spotter?

Got your email and replied... thanks again...
Usually I never have a spotter..I fly solo also. That's why DC training is preferrable for the solo lifter. You're hitting positive muscle failure, and I never get stuck. It's also why I chose lots of machines and dumbbells, so if I ever get overzealous, I can simply drop the weight and reset myself. I rarely ever get greedy enough to where I fail completely..I guage myself really well. Even if you left an extra rep or two in the tank, you can just do a longer than average negative, which always kicks my ass.

In regards to squats, I never have a spotter. If the reps start getting really difficult, I just stand long enough to take a full deep pulls of air and .."thank you sir, may I have another"..
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Old 05-20-2006, 04:55 PM   #25
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Friday

Incline Smythe:
LT- 255 [14, 4, 3] 21 RP
TT- 265 [10, 3, 2] 15 RP (static)

Seated Dumbbell Press:
LT- 70 [13, 4, 3] 20 RP
TT- 75 [12, 3, 2] 17 RP (pulses)

Skullcrushers:
LT- 60 [15, 8, 5] 28 RP
TT- 70 [15, 6, 4] 25 RP

Rev. Grip Pulldowns:
LT- 220 [13, 5, 3] 21 RP
TT- 230 [12, 5, 3] 20 RP (static)

Deadlifts:
LT- 315 [1 x 8], 365 [1 x 4]
TT- 335 [1 x 8], 385 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Got really lazy with the incline press. I wasn't really pushing as hard as I should've. My second and third "mini" rest/pause set should've had an extra rep apiece. I got stuck halfway up and lost the fight. Pussed out on those. So, next time I'm keeping the weight the same and blasting up at least 18-20 RP! Seated dumbbells were good to go. I did about a 10 second static afterwards, then lowered it down and did about another 10 or so pulses. Deadlifts were still pretty easy. Still refuse to puss out and wear a belt..I had one of my gym buddies take a few pics of me deadlifting that look terrific! You'll notice the lack of any "queer gear" . True to form, I won't wear a belt until I'm in the mid 400's. I just need to borrow my sister-in-law's cord that attaches the camera phone to the computer! Hopefully by tomorrow.

Last edited by Darkhorse; 05-27-2006 at 05:20 PM..
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Old 05-22-2006, 04:14 PM   #26
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Monday

Barbell Curls:
LT- 115 [14, 6, 4] 24 RP
TT- 125 [13, 5, 3] 21 RP (pulses)

Hammer Curls:
LT- 55 [1 x 14]
TT- 55 [1 x 18]

Donkey Calves:
LT- 215 [12 DC]
TT- 235 [14 DC]

Seated Leg Curls:
LT- 165 [17, 8, 5] 30 RP
TT- 180 [16, 8, 5] 29 RP (static)

A2G Front Squats: (heels elevated on 10 lb. plates)
LT- 225 [1 x 8]; 165 [1 x 20]
TT- 235 [1 x 8]; 175 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- I could've easily done a 45 plate per side for barbell curls but I'm trying to not burn myself out. Same goes for the front squats..I absolutely should've went heavier and next time I certainly will. Next time I'm shooting for 255 lbs for a set of 5-8 reps. The widowmaker was very difficult again. But, it's gotten easier in regards to keeping the bar on my clavicle.
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Old 05-24-2006, 04:39 PM   #27
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Wednesday

Decline Dumbbell:
LT- 80 [14, 7, 5] 26 RP
TT- 90 [15, 5, 3] 23 RP (static)

Behind the Neck Smythe Press:
LT- 205 [14, 5, 3] 22 RP
TT- 215 [9, 5, 4] 18 RP (static)

Rev. Grip Bench:
LT- 225 [12, 6, 3] 21 RP
TT- 235 [10, 4, 3] 17 RP

Rack Chins:
LT- 20 [14, 5, 3] 22 RP
TT- 30 [15, 7, 4] 26 RP (pulses)

Rack Deadlifts:
LT- 365 [1 x 8], 405 [1 x 4]
TT- 385 [1 x 8], 425 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Killed the log book today..Bigtime. Decline dumbbell needs more weight, period. I used a longer than normal negative on each rep. I was still sketchy about my pec, but it's another week without any sign at all of any retears. Rack chins was twice as strong as last time. Again, I love this exercise because I used a long negative each rep. I don't know what happened last time beyond me not being used to doing them. Another 10 lb raise at least for next time..I'm leaning towards the 50 lb bar. Rack deads were still done without the use of a belt. I'm debating on whether or not to start using the belt for next week's second set, since I'll be shooting for 445 lbs for 4 reps. Great day.
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Old 05-27-2006, 04:27 PM   #28
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Friday:

Wide Cable Curls:
LT- n/a
TT- 150 [16, 5, 4] 25 RP (static)

Pinwheel Curls:
LT- n/a
TT- 45 [1 x 12]

Seated Calves:
LT- n/a
TT- 225 [12 DC]

Leg Press:
LT- n/a
TT- 630 [1 x 10], 360 [1 x 21]

SLDL:
LT- n/a
TT- 225 x 6, 235 x 6, 245 x 6, 255 x 6, 265 x 6

* After each exercise, a 1 minute loaded stretch.

- Loved the wide grip cables. They allowed me to use a long 4 second negative on every rep. (description on page 1). Pinwheel curls were harder than I thought, keeping the reps really slow. Seated calves had a 15 second stretch between every rep. Leg presses were with the "harder" machine, not the easy sled. Full ROM..The machine bottomed out on every rep. SLDL's were brutal. I did sets of 6, resting only long enough to add another 10 lbs and go again. Shooting for at least 4 sets, and I got 5..Maybe another. Next time I'll start with 235-245 and do it again.
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Old 05-29-2006, 04:24 PM   #29
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Monday

Incline Dumbbell Press:
LT- 90 [15, 5, 3] 23 RP
TT- 100 [12, 4, 3] 19 RP(static)

Paramount Press:
LT- 205 [12, 5, 3] 20 RP
TT- 215 [12, 4, 3] 19 RP(static)

Weighted Dips:
LT- BW [15, 5, 5] 25 RP
TT- 20 [13, 5, 4] 22 RP

Pulldowns:
LT- 250 [13, 5, 3] 21 RP
TT- 260 [12, 5, 3] 20 RP (static)

Barbell Rows:
LT- 235 [2 x 12]
TT- 245 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Everything was good to go. Nothing really to report. My strength is progressing nicely. Now I find myself more used to pushing through for that extra rep. Incline dumbbells I might go up to the 110's. Depends on how I feel. Pulldowns I didn't feel like I had 100% control on. For the last few reps, I couldn't control the negative as slow as I wanted. Barbell rows need a lot more weight. The past two cycles I used JS Rows for both sets of 12, wiping me out. Now I'm doing the Yates style, bringing my back further up, which will also help strengthen my lower back. Good day, and great post nutrition as always.
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Old 05-31-2006, 06:26 PM   #30
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Wednesday

Incline Dumbbell Curls:
LT- 55 [12, 5, 3] 20 RP
TT- 60 [11, 4, 3] 18 RP (pulses)

Reverse Curls:
LT- 80 [1 x 17]
TT- 90 [1 x 16]

Straight-Leg Hammer:
LT- 290 [12 DC]
TT- 320 [13 DC]

Lying Leg Curls:
LT- 120 [16, 8, 4] 28 RP
TT- 130 [15, 7, 4] 26 RP (static)

A2G Back Squats:
LT- 300 [1 x 7], 235 [1 x 20]
TT- 315 [1 x 5], 245 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Tough day, finally heavy enough to where I was able to hit my RP range where it needs to be. Incline curls were very difficult with the second and third rp sets. I barely made the last rep of both. I may hold this weight over to next time since IMO my biceps respond to high reps. Calves are getting easier to fight through. Very good strength gains with calves. I did an extra one this time. Usually, DC calves receive a 12 second stretch..But I like a longer 15 second one. I'm going to try and build up to 20 seconds. Lying leg curls were very intense. Starting to really get heavy. A2G squats were good to go. It took me 30 minutes to run through every other exercise, allowing me a half hour for squats before I needed to head home to get ready for work. 15 minutes went to warming up, pyramiding to the 315 with acclimation sets. I didn't have a spotter so I stopped at 5 deep ones. The last rep was slow so I left a rep in the tank. I'd like to hit 325 before my cruise, but I'm thinking about a cruise after next week to get my sanity back and recover. I'll get a better feel towards the end of next week. That'll mark a 6 week blast. More than likely I'll do 8 weeks. The widowmaker was rediculous, again. The reps were slow from the start since I was going rock bottom. I made it to 15 reps before they really started becoming a struggle. I rested the bar at 16 for about 8 breaths, then finished them out.
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