PL/BB Journal

[Time+Patience]

For anyone who cares, I am doing DC again.

I care.

Good move! Love DC, as you've probably already noticed by now.

When I first started training DC I immediately noticed how much I was worn out after 1 workout.

I'll be following along, as I already was.

I said I was going to eat big, but I'm only eatting by what my body is telling me. It's over maintenance though.

Eat over maintenance during the blast, and I'd say run it for 4 weeks. I really doubt you'll tax yourself that hard after only 4 weeks.

Unless you are extrememly seasoned it takes the 1st 2 weeks to test out where you stand on that cycle of movements.

I think 6-8 weeks should be the norm depending on where you are starting from.


Go on ahead and see if you can recomp, why in the hell not.

[FearFactory]

I care.

Good move! Love DC, as you've probably already noticed by now.

When I first started training DC I immediately noticed how much I was worn out after 1 workout.

I'll be following along, as I already was.

I said I was going to eat big, but I'm only eatting by what my body is telling me. It's over maintenance though.

Eat over maintenance during the blast, and I'd say run it for 4 weeks. I really doubt you'll tax yourself that hard after only 4 weeks.

Unless you are extrememly seasoned it takes the 1st 2 weeks to test out where you stand on that cycle of movements.

I think 6-8 weeks should be the norm depending on where you are starting from.


Go on ahead and see if you can recomp, why in the hell not.

My thoughts exactly. Why not? Worst case is I spin my wheels for a few weeks and then just go right into a normal cut anyway.

You are right on with out taxed you get on DC...my triceps haven't felt this sore in a long ass time. It is a totally different feeling than when you get sore from straight sets. I really like it.

[FearFactory]

4/14/12

Incline DB Curls
40's x 11,2,1 = 14. Wow mega failure on the 2nd, 3rd sets.

Hammer Curls
50's x 20, too easy but wanted to start conservative.

Seated Calf
3 plates + 20 x 10

Lying Leg Curls
110 x 18,6,5 = 29

Squats
315 x 5
185 x 20

Starting conservative on everything. I haven't done a 20 repper in over a year. Even with 185, it is hard, breathing wise.

[joey54]

Good baseline. Up to 205 next workout.

[FearFactory]

Good baseline. Up to 205 next workout.

205 it is.

Then hopefully 225 by the end of this 1st blast. I will probably switch to 3 reps on the squat as I get closer to that July meet.

[FearFactory]

Note to self: Buy heavy duty gloves for yard work. I was cutting down thick brush in my back yard with my electric saw. My finger slipped and I came very close to cutting my finger off. It was bleeding very rapidly so we rushed to the hospital. It stopped before we got there though, so we just cleaned it out and applied bandages. I got very lucky.

[Time+Patience]

205 it is.

Then hopefully 225 by the end of this 1st blast. I will probably switch to 3 reps on the squat as I get closer to that July meet.

I'm doing something similar to this with my DC blast. Go heavier on the competition lifts and with lower reps. When is the comp? I'm looking at late June. I'll be doing this blast until close to late May, then I'll have 4-5 weeks before the comp.

[FearFactory]

I'm doing something similar to this with my DC blast. Go heavier on the competition lifts and with lower reps. When is the comp? I'm looking at late June. I'll be doing this blast until close to late May, then I'll have 4-5 weeks before the comp.

I believe it is in July with Joey54 and a few others from the board. Unlike you I am just doing DC right into it, no specific prep. I am weak so I really don't care...I do it strictly for fun (and meets are damn fun).

[FearFactory]

4/16/12

Hammer Horizontal Chest Press
2 pls + 27.5ps x 11,3,1 = 15
Wow this was hard. On the other chest press, I am normally good for at least 3 plates plus change. Massive chest failure on this.

Hammer Shoulder Press
1p + 25ps x 16,4,2 = 22
This surprised me. The last time I did this was last year and I only got 10 reps with the same weight.

Close Grip Bench
205 x 11,2,1 = 14
Lol @ pathetic weight. I was down a good 30 lbs. No doubt from hitting failure on chest prior.

Neutral Chins
+30 lbs x 10,4,2 = 16
Elbows locked, I increased my rom.

Chest Supported Rows
3 plates x 10
2ps + 25 x 12
I like this machine, but it is hard to breathe on the heavier set.

The finger laceration didnt bother me to much.

[Time+Patience]

haha, my CG bench is sorrier. 170... I'd love to be working with 205 right now.

[FearFactory]

Going to experiment with deadlifting in oly shoes. Yes I know it puts me at a slight deficit because of the raised heel, but it puts me in a much better starting position due to my excessive femur length. My back has been taking a beating on deads as of late and the raised heel allows my back to be much straighter at the bottom. I can lock out anything, it is just moving the weight off the floor so we will see what happens.

[joey54]

7/28/12.

[FearFactory]

7/28/12.

Nice, plenty of time.

[FearFactory]

haha, my CG bench is sorrier. 170... I'd love to be working with 205 right now.

Its fucking hard after training chest to failure. I did 245 for 9 a month ago. amazing what true failure really is.

[Alex.V]

amazing what true failure really is.

Oh sweet, I was trying to think of titles for my own biopic.

[Time+Patience]

I taped one of my DC sets in it's entirety and I realized I took a little longer between the Rest-Pause sets. I have to get after it after 20 seconds by resetting and getting ready. Then by the time I'm ready to get after it again it's been 30 seconds.

I was waiting 30 and then grabbing my weights. You just have to get ready mentally for these sets.

[FearFactory]

I taped one of my DC sets in it's entirety and I realized I took a little longer between the Rest-Pause sets. I have to get after it after 20 seconds by resetting and getting ready. Then by the time I'm ready to get after it again it's been 30 seconds.

I was waiting 30 and then grabbing my weights. You just have to get ready mentally for these sets.

That is what I do, I just time 30 seconds and then start my set. On movements where you start at the bottom with no stretch reflex, I might take 5 or so seconds longer.

[FearFactory]

4/18/12

Machine Preacher Curls
2 plates x 14,4,3 = 21

Pinwheels
50's x 20, each earm

Leg Press Calf
4 pps x 10
Need a new calf movement here, feet kept slipping off on the bottom pause.

Sumo Leg Press
5 pps x 10
4 p + 25ps x 12
2nd set was a grinder, didnt rest long enough.

Hack Squats
4ps + 15ps x 10
3pps x 20

[Time+Patience]

Machine Preacher Curls
2 plates x 14,4,3 = 21

14,4,3 doesn't = 21, it's just a listing of numbers....

14+4+3=21...

Actually, I'm being a dumbass about this for a reason. I know that set was for your Rest-Pause, but on the Pinwheels it shows 50x20, so was that a straight set on the Pinwheels then, or just the total Rest-Pause rep count?

Just asking for a wee-bit of clarification. I type R-P, but if you don't know what that means then I just look like an idiot typing R-P after each set.

[FearFactory]

14,4,3 doesn't = 21, it's just a listing of numbers....

14+4+3=21...

Actually, I'm being a dumbass about this for a reason. I know that set was for your Rest-Pause, but on the Pinwheels it shows 50x20, so was that a straight set on the Pinwheels then, or just the total Rest-Pause rep count?

Just asking for a wee-bit of clarification. I type R-P, but if you don't know what that means then I just look like an idiot typing R-P after each set.

Comma separated numbers = my rest pause set.

Straight sets are just weight x reps. Forearms are always just one straight set of 20 reps, that is the DC protocol. You don't rest pause them.

[FearFactory]

4/20/12

Flat DB Bench
110s x 10, 3, 2 = 15
Took a bit longer than 15 breaths the 3rd set. Kicking up the DBs just gets fucking tiring doing it with a short rest. If I only took 15, I wouldn't have even got 1 rep on the 3rd set, so I will just do it this way from now on. I do not like high rep work, so I want to stay in this 10 rep range on the first set.

Standing Military Press
125 x 9,2,1 = 12
LULZ

Floor Press - Pinkies on rings
*First time ever doing these*
I did them with legs completely straight, so all upper body
225 x 7,2,1 = 10
LULZ, over estimated my abilities LOL. I figured it would be easier than flat bench, which I am good for 12-13 reps on 225 for. NOPE, this is tricep CRUSHER. Amazing tricep movement.

Some shitty hammer strength pulldown
3pps x 8,5,4 = who cares because I am dropping this. This movement doesn't do anything, it is all forearm and is very awkward. There is a hammer strength vertical pulldown which I will try next time.

DEADS!!!!!
455 x 3 All reps completely reset
405 x 7 touch and go. Wife was rushing me because I was taking forever (she was right) so I only rested 2 mins after the first set. Cut the set short...could have gotten 9 or 10, but why risk it?

TIME TO MAKE THE PUSH TO 5 PLATES FOR REPS. LETS GO BABY.

[Alex.V]

[B]

TIME TO MAKE THE PUSH TO 5 PLATES FOR REPS. LETS GO BABY.

You got that, easy.

[FearFactory]

You got that, easy.

Thanks man!

Any tips for how to sit back more? I am having trouble with the weight getting out in front of me on the initial pull. I tried that strategy where you literally try to fall backwards before you pull and that just felt awkward.

[cphafner]

405 for that many reps, I bet you got 500 in you

[cphafner]

4/16/12

Hammer Horizontal Chest Press
2 pls + 27.5ps x 11,3,1 = 15
Wow this was hard. On the other chest press, I am normally good for at least 3 plates plus change. Massive chest failure on this.

THere are some hammers that are much harder than others. I have a horizontal at one gym that is significantly heavier than the horizontal at another gym.