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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Thursday Chest decline b.p. 11,5,4 rp 4sec neg lst rep stretch Shoulders b.b. press stretch 1 x 20 x 135 ...


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Old 09-07-2006, 06:08 PM   #1
Joker13
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Thursday

Chest
decline b.p.
11,5,4 rp 4sec neg lst rep stretch

Shoulders
b.b. press stretch
1 x 20 x 135

Tri's
Skull Crushers stretch
14,6,6 rp --didnt work hard enough on 2nd

Back Width
Rack pull ups
24 s.s.

Back Thickness
t-bar rows
1 x 14 x 170 stretch
1 x 16 x 170

First day of d.c. training so just setting up baseline wieghts, The streching is just as hard if not harder than the exercise. I'll start keeping a better log soon
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Old 09-09-2006, 10:54 AM   #2
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Sat

Bi's
Drag Curls
13,9,8 x 70 R.p. stretch

ForearmHammer Curls
1 x19 x 30

Calves
Seated Calf Mach
1 x 12 x 180 5sec neg stretch

Quads
V-squat? No hack squat but it looks close enough
12 x 270
15+6 180

Hams
Lying leg curls
12,11,6 x 85 1 set just rest enough to keep going 2-4 sec legs need work neglecting them to long.

Really good gym day first time trying d.c. style squats--and failed. had to stop at 15 then back on for 6 I was soaked with sweat after these. I can see why you do these toward the end...and I was even using pussy wieght. part of it cause I started to get a really bad back pump, should be gone by this week and secondly these mach are new to me never been on them. Also just setting base line for lifts.
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Old 09-09-2006, 04:32 PM   #3
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Quads
V-squat? No hack squat but it looks close enough
12 x 270
15+6 180
I don't understand what you mean? Are you saying you did a set of 12, and a set of 15? You should be doing 1 x 4-8 (heavy), 1 x 20 (with your 12-15 RM).

Glad to see you starting a journal. Make sure you go light and managable for your first two weeks of DC. Two weeks will cycle you through all the lifts once. Dante talks a lot about people swallowing their pride and going lighter than they'd like the first two weeks to establish your tolerancy for rest/pausing and getting comfortable with the lifts. Especially for your first time running this, these two weeks serve an even greater importance.. It allows you time to really focus on HOW to end at positive muscle failure, ending each rest/pause with a TRUE 8 second negative, and increasing your proficiency of resetting the weights after every rest/pause. In terms of resetting, I'll use incline smythe machine as an example. After you reach positive failure and do an 8 second negative, you rack it on the BOTTOM. Then while you're executing your 12-15 deep breaths of rest, you're upright rowing the bar back up for your next set. Statics and pulses only make up 5% of the program. They're not very important. They mainly act as an overloading technique to further push your muscles slightly beyond failure.

My journal's still up if for whenever you need a reference. I tried to make it into a tutorial as well as my journal. DC Training

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Old 09-09-2006, 07:30 PM   #4
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Originally Posted by 0311 View Post
I don't understand what you mean? Are you saying you did a set of 12, and a set of 15? You should be doing 1 x 4-8 (heavy), 1 x 20 (with your 12-15 RM).

Glad to see you starting a journal. Make sure you go light and managable for your first two weeks of DC. Two weeks will cycle you through all the lifts once. Dante talks a lot about people swallowing their pride and going lighter than they'd like the first two weeks to establish your tolerancy for rest/pausing and getting comfortable with the lifts. Especially for your first time running this, these two weeks serve an even greater importance.. It allows you time to really focus on HOW to end at positive muscle failure, ending each rest/pause with a TRUE 8 second negative, and increasing your proficiency of resetting the weights after every rest/pause. In terms of resetting, I'll use incline smythe machine as an example. After you reach positive failure and do an 8 second negative, you rack it on the BOTTOM. Then while you're executing your 12-15 deep breaths of rest, you're upright rowing the bar back up for your next set. Statics and pulses only make up 5% of the program. They're not very important. They mainly act as an overloading technique to further push your muscles slightly beyond failure.

My journal's still up if for whenever you need a reference. I tried to make it into a tutorial as well as my journal. DC Training
Yea sorta messed up on the squats, very unfamiliar mach, and still have alittle back pumps going on,
thanx for the advice

so the rest pause should look like this ex. 12reps 8sec neg 5reps 8sec neg 2reps eight sec neg? I thought it was only on the last rep of the r.p.
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Old 09-09-2006, 09:59 PM   #5
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Yea sorta messed up on the squats, very unfamiliar mach, and still have alittle back pumps going on,
thanx for the advice

so the rest pause should look like this ex. 12reps 8sec neg 5reps 8sec neg 2reps eight sec neg? I thought it was only on the last rep of the r.p.
We'll use Incline Smythe for 11-15 RP as the example:

1. Perform as many warm up sets as needed.

2. Once the weight is set, do your first "mini" set. Each set has an explosive positive, and an controlled negative. You hit positive muscle failure on the 8th rep (meaning you barely got it up and cannot do another by yourself). After you get it up, you execute an TRUE 8 second NEGATIVE. This means you rerack it on the BOTTOM after the 8 second negative.

3. Take 12-15 DEEP breaths. This equates to roughly 20 seconds. During this time, I usually stand on the bench and rerack the bar back up top. By your 10th breath you should already start to get under the bar and re-establish grip placement.

4. Unrack and start reps again. This time you're going for anywhere between 2-4 more reps. Same way, explosive positive, controlled negative. Now you hit positive muscle failure on your 3rd rep this time. So after your third rep is done, you're going to do another TRUE 8 second NEGATIVE and rerack on the bottom. (It's very hard, but fight through the pain).

5. Take 12-15 DEEP breaths again. Same thing as before. Reset the bar back to top.

6. Unrack and go for 1-3 more reps, still maintaining form and controlling the negative. This time you barely make your second rep. So after your 2nd rep you're going to (once again) execute a TRUE 8 second negative and rerack on the bottom.

7. At this point you've finished your rest/pausing. Take up to 20 DEEP breaths this time while you once again reset the bar. This is where boys become men! After your 20th breath, unrack the bar and slowly lower the bar either 4 inches down from the top OR 4 inches off your chest. (different people like one or the other). You will hold this position for as long as you can up to 20 + seconds. This is your STATIC HOLD and it isn't for pussies.

8. Now you're OFFICIALLY done with your ONE exercise. Take a minute or two to get your sanity back because the pain don't stop there. Grab a pair of DB's (as HEAVY as you can bear). Now you do your ONE MINUTE loaded fascia stretch by sucking as much air into your lungs as possible, puffing out your chest, arching your back, and dropping those HEAVY DB's into the deepest position they can go. Usually this resembles a "half fly".

* In your log book you'd record all this shit as 8 + 3 + 2 = 13 RP *
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Old 09-10-2006, 06:30 AM   #6
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Quote:
Originally Posted by 0311 View Post
We'll use Incline Smythe for 11-15 RP as the example:

1. Perform as many warm up sets as needed.

2. Once the weight is set, do your first "mini" set. Each set has an explosive positive, and an controlled negative. You hit positive muscle failure on the 8th rep (meaning you barely got it up and cannot do another by yourself). After you get it up, you execute an TRUE 8 second NEGATIVE. This means you rerack it on the BOTTOM after the 8 second negative.

3. Take 12-15 DEEP breaths. This equates to roughly 20 seconds. During this time, I usually stand on the bench and rerack the bar back up top. By your 10th breath you should already start to get under the bar and re-establish grip placement.

4. Unrack and start reps again. This time you're going for anywhere between 2-4 more reps. Same way, explosive positive, controlled negative. Now you hit positive muscle failure on your 3rd rep this time. So after your third rep is done, you're going to do another TRUE 8 second NEGATIVE and rerack on the bottom. (It's very hard, but fight through the pain).

5. Take 12-15 DEEP breaths again. Same thing as before. Reset the bar back to top.

6. Unrack and go for 1-3 more reps, still maintaining form and controlling the negative. This time you barely make your second rep. So after your 2nd rep you're going to (once again) execute a TRUE 8 second negative and rerack on the bottom.

7. At this point you've finished your rest/pausing. Take up to 20 DEEP breaths this time while you once again reset the bar. This is where boys become men! After your 20th breath, unrack the bar and slowly lower the bar either 4 inches down from the top OR 4 inches off your chest. (different people like one or the other). You will hold this position for as long as you can up to 20 + seconds. This is your STATIC HOLD and it isn't for pussies.

8. Now you're OFFICIALLY done with your ONE exercise. Take a minute or two to get your sanity back because the pain don't stop there. Grab a pair of DB's (as HEAVY as you can bear). Now you do your ONE MINUTE loaded fascia stretch by sucking as much air into your lungs as possible, puffing out your chest, arching your back, and dropping those HEAVY DB's into the deepest position they can go. Usually this resembles a "half fly".

* In your log book you'd record all this shit as 8 + 3 + 2 = 13 RP *
Are you sure about this? It seems really,really hard!! LOL O.k it all makes more sence now. I will definitly have to lower my wieghts till I get used to this. I think I'll start taking of all the r.p.'s I started putting on in my journal after my sets, they don't deserve to be there again, thanks for your advice.
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Old 09-11-2006, 02:40 PM   #7
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Day 3 Mon

Chestbench press
10+8+5 x 225 rp

Shouldersd.B. press
12+8+5 x 70 rp

Tri's
C.G. B.P.
12+10+7 x 185 rp

Back width
p.u's
5 ----I know very week point

Back thickness
o.t.dead Lift
9 x 360
6 x 410

O.k. now I get the rest pause thing(thanks 0311) It's a little hard to gauge how much weight to use for the sets, but i'll get it. Big change from training 5 on 2 off. Calves are still sore from sat.

Last edited by Joker13; 09-11-2006 at 02:58 PM..
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Old 09-12-2006, 07:54 PM   #8
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Well it was an off day today just wanted to mention that although I just started d.c. my joints especialy my elbow, are already thanking me. And bumming that I have to wait 2 days to hit the weights.
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Old 09-12-2006, 08:08 PM   #9
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Well it was an off day today just wanted to mention that although I just started d.c. my joints especialy my elbow, are already thanking me. And bumming that I have to wait 2 days to hit the weights.
LOL, that's the reason for those days off! Glad to see you actually sticking with the plan. Dante has tweeked and fixed this program over the years, training tons of beasts such as Dave Henry with tremendous success. That's why it's hard to believe some people deviating from that plan because they're ultra advanced.

Actually, if you're lifting fairly light weights, you can possibly do an upper lower split 4 times a week...At least in the beginning. Guys like us need those days as you can now see! Hence is the reason why you need to be "advanced" to use this protocol with great success. "Advanced" in this program (in my opinion) isn't so much experience, but more about strength/mass (which you have). Anyone can claim 5 years experience, but in most cases they were spinning their wheels with some bullshit program and only gained a net total of 20 lbs in that time.

Last edited by Darkhorse; 09-12-2006 at 08:16 PM..
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Old 09-14-2006, 04:58 PM   #10
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[QUOTE=0311;22388]LOL, that's the reason for those days off! Glad to see you actually sticking with the plan. Dante has tweeked and fixed this program over the years, training tons of beasts such as Dave Henry with tremendous success. That's why it's hard to believe some people deviating from that plan because they're ultra advanced.

I figure dante knows alot more than I do about his program, so who am I to think I can make it better. My plan is to stick to it.
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