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DC Training Blast #2 Week 5 Friday

Diet

Meal 1 @ 10:30 am : 3 scoops weight gainer + milk. i had these slowly over 1.5 hours - same as yesterday...i was too lazy to go buy actual breakfast

Meal 2 @ 2:15 pm : wheat wrap with olives, chicken, mushrooms, lettuce, corn

Meal 3 @ 6:15 pm : 2 scoops weight gainer in milk

Meal 4 @ 9:15 pm : french fries and turkey sandwhich

Meal 5 @ 10:30 pm : salad + boiled chicken

Overall Impression

had a calculus exam today at 6:30 pm which should explain the wierd timings....plus: i was too damn lathargic to go buy food....its like a 5 minute walk and its too much :lol:

on a more serious note: calculus wasnt that bad..turned out to be better than expected....as a destresser ive been playing counter strike for the last 1 hour...i used this to destress myself last night too - for 4 hours though

one more thing: im gonna be flying out of uni on friday morning. so i need to finish all of my workouts by thursday. so im gonna be working out on sunday, tuesday and thursday of next week. and then i wont workout on friday or saturday as i am at my aunt's place in houston and then ill be flying home on the 17th and landing there on the 19th so i obviously cant workout on the plane...they'll think im some looney browny :lol: so the next time i workout will be a week from thursday. sadly. so this is my final week of DC Training and i intend to go balls out...actually, ive been going balls out all week already - just been a little too moody to realize im doing very well so far.

oh, and after yesterdays deadlifts: my back is so fucking SORE!!!!

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DC Training Blast #2 Week 6 Monday

Workout B2

Cable Curls
LT @ 50 lbs --->>> 15+10+5=30
TT @ 52.5 lbs --->>> 15+10+5=30

FASCIA STRETCH: BICEPS

Alternate Arm Dumbbell Hammer Curls
LT @ 35 lbs --->>> 13
TT @ 45 lbs --->>> 12

FASCIA STRETCH: FOREARMS

Calf Raises on Nautilus Calf Raise Machine
LT @ 255 lbs --->>> 15
TT @ 275 lbs --->>> 12

Leg Curls
LT @ 150 lbs --->>> 14+9+4=27
TT @ 165 lbs --->>> 15+9+5=29

FASCIA STRETCH: HAMS

Front Squats
LT @ 135 lbs --->>> 10
TT @ 155 lbs --->>> 4

Front Squats
LT @ 100 lbs --->>> 20
TT @ 105 lbs --->>> 20

FACIA STRETCH: QUADS

Diet

Meal 1 @ 7:30 am : 3 scoops weight gainer + milk. i had these slowly over 1.5 hours

Meal 2 @ 2:15 pm : ham sandwhich with ham, break, lettuce and a little mayonaise

Meal 3 @ 3:30 pm : 3 scoops of weightgainer in water siping for till 5 while playing CS

Meal 4 @ 5:15 pm : 1/2 scoops whey in 1 cup water and BCAAs (pre-workout nutrition)

Meal 5 @ 7:15 pm : 2 scoops whey gainer in milk (post workout nutrition) + 1 MNM's

Meal 6 @ 8:15 pm : chicken and potatoes

Meal 7 @ 9:30 pm : salad + boiled chicken

Meal 8 @ 12:30 am : 1 scoop whey in milk

Overall Impression

PRs all over....i hate front squats and im never gonna do them again...miserable exercise...

ok so i worked out in the morning today and im gonna be doing cardio tonight...

but i was sitting here pondering what i want to do after DC....i mean, my last workout is this thursday....so i need to address this issue...

i have a good friend of mine: one of the MOST knowledgeable people on bb.com called Defiant1 who has helped me set up a bb split.

anyways, i was reading Practiacal Programming today and i saw page 162. it has a program put there which is for lifters more interested in strength.

i havent read the book completely, but ill finish it on the 36 hour flight back to bombay this weekend...

SO, i saw the split, and this is what it looks like:

Week 1:
Day 1---------------------------------Day 2----------------------------------------Day 3
squats----------------------------front squats-----------------------------------squats
bench press--------------------military press---------------------------------bench press
chin-ups----------------------------deadlift---------------------------------------pull ups

Week 2:
Day 1--------------------------------Day 2-----------------------------------------Day 3
squats---------------------------front squats-----------------------------------squats
military press-------------------bench press-------------------------------military press
chinups-------------------------power cleans-------------------------------pull ups

everything is 3x5 with the same weight except deads which are 1x5.

now, as i sat their absrbign this it occured to me:
i want to do something along these lines. simple linear periodization with big compound movements doing squats frequently.

but i have a few problems with this program:
1.) i dont want to do chins
2.) i dont want to do pull ups
3.) i dont want to do front squats because of my shoulders
4.) i dont want to do power cleans because of my shoulders
5.) i want to do incline presses
6.) i want to do something more of hamstrings in particular
7.) i want to do deads on monday not friday. its just a personal thingy

so, as i sat there reading this, i decided i can make certain improvements:

so, i came up with this plan which is simple:

1.) pick 2-4 exercises for lower body and spread them over 2 weeks. i chose squats and hammer strength leg press

2.) replace chin-ups, pull-ups and powercleans with 1 back width exercise and 2 back thickness exercises... i chose lat pull downs 4x10, cable rows 4x10 and JS Rows 3x5 and Romanian Deadlifts for 4x10...

so, with these minor changes, this is what i got:


Week 1:
Day 1---------------------------------Day 2----------------------------------------Day 3
squats------------------------------leg press-------------------------------------squats
bench press--------------------military press---------------------------------incline bench press
deadlifts----------------------lat pull downs 4x10------------------------------JS Rows

Week 2:
Day 1--------------------------------Day 2-----------------------------------------Day 3
squats-----------------------------leg press-------------------------------------squats
bench press--------------------military press---------------------------------incline bench press
romanian deadlifts----------lat pull downs 4x10---------------------------cable rows 4x10

so this is gonna be my next program. however, once i am home, i plan on doing mark rippetoe's starting strength so that i can get my squat strength back to 275 x 5 x 1. once i come back, i will be used to squatting 3x a week and then ill start this program. once i hit a plateau on this, ill simply reset the weights and start off again. since i have come off DC, i doubt my CNS will have any problems adapting to this program. and if i manage to keep my protein intake high and carb low and fat low, i should change my physique while i am at this too!!

That layout looks very similar to the DF 5x5 that I am doing and with the 3x5 setup its almost a mix between the volume(?) and intensity phase.

Why not just do the DF 5x5 with a short Volume phase (4 weeks or so) and an intensity phase? (Your setup looks good I'm just wondering)

Or are you looking at having alternating weeks just to change it up and help fight off boredom?

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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yup. thats it. ive realized that the only reason i was able to crank out 14 weeks on DC Training (and u know how bad i am at sticking to one single program) was because everytime i hit the gym i was on a different program (in my head) so i just kept on going.

even now, the sole reason i am NOT doing DC Training is because i need to squat more often. once in 2 weeks isnt enough. my raw total ATM is:
deadift = 355
squat (olympic squat - NOT powerlifter squat) = 310
bench press = 185
TOTAL = 850

i need to bring that upto 1000. i know bench is going to be a bitch....but im willing to do it slowly and steadily. infact, BECAUSE i want to add wieght slowly i am doing it only 1x a week.

primarily because i want to stick to single factor periodization atm till i have no choice but to shift to DF. and frankly, i doubt ill be able to handle it as well as u.

^^ Sounds like a good plan of attack to me then. Boredom can be a huge psychological mindfuck for lifting. Numbers are looking pretty damn good btw...I'll be catching up to you on squats shortly though ;)

I know I've made some good progress and learned alot in a short period of time, but we've both been in the gym for pretty much the same timeframe. I'm not some bodybuilding freak of nature , you can do what I can/have done . Plus you survived a round of DC Training, I think DC would alot tougher than DF. Just my thoughts, I'd say you're good to go with the plan you laid out.

^^^thanks bro....

ill agree with u on every point....and ill be honest: somehow: 5x5 just doesnt seem right to me....

i know eric is gonna kick my ass for saying this, but it IS too advanced for me. i couldnt handle 5x5 but i handled DC....wierd, huh???

now, as to my plan:
1.) 3 weeks of christmas: start the above routine with minor changes because of lack of hammer strength equipment
2.) come back to the US and continue on it for as long as i can

ok, now this is the temporary routine (i am not gonna make it 2 weekly because i am only in india for 3 weeks..)

Week 1:
Day 1-------------------------Day 2----------------------Day 3
squats-----------------squats 10 kgs lighter--------------squats
bench press--------------military press---------------incline press
deadlifts---------------------JS Rows------------------RDLs 4x10

plus, on the friday workouts, im gonna be adding in bicep curls and tricep extensions both rest paused and to failure. AND i plan on doing SOME ab work from now on.

Rest pausing the accessory work is a bad idea. You need to do the deadlifts on wednesday.

but eric: the main reason my arm size has improved is because of the RP'ing. it really helps.

as for deads on wednesday: why? when i was on mark rippetoe's starting strength for beginners i used to do that all the time. it was part of the program. plus on wednesday, OH Presses kills my lower back. doing deads on that day is not something i would want to do.

Have you given any thought to a powerlifting routine? Something like the beginners westside tweek? You could do that and simply slash some of the overall volume until you've acclimated yourself to the new style.

As for the Practical Programming, I WANT IT! Is that the new one from Rippetoe and Pendlay? If I were you, I would stick to whatever they recommend at least for a few weeks to a month. At that point you could better judge what YOU would prefer to continue progress... Just don't make me use your name as an verb in regards to altering programs!

You have a nasty habit of viewing strength programs with a bodybuilding eye. Programs like Rippetoe's designed for increasing strength aren't meant to have rest/pausing for arms and 4 x 10 lat pulldowns sprinkled in.

I remember my advice to you a year ago..Which is the same as now.. If you want to increase your strength -> Then devote yourself to STRENGTH. Don't worry about mass because with these types of programs, it'll take care of itself. If the author's of these programs such as Rippetoe thought rest/pausing, widowmakers, high volume exercises would work to increase strength, believe me, it would be on page 162!

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