Please Critique Todays Current Progression DC-Style Training And A New Guy

[JewJitsu012]

Figure I'd post this up, figure I'll get flamed but what the hell = this was today's current workout - and even though I know DC says wait till you have 3 years serious training under your belt I felt after all the reading and reading and reading that I wanted to try something along those lines - I tried not to deviate too much from his program as it's laid out, hope I didn't totally fuck it up.

My numbers suck and I'm weak so please don't make fun ... ok don't make tooooo much fun of me

Like I posted in my intro I lifted from like 18-24 ish and Just been doing MMA since, after 13 years back with weights for only the past 2 months but here she goes . . . .

Anyways - actual 5 second negatives, go till failure and statics on the last set - I'm using JEFit and timer is set to 20 seconds between sets, on statics I don't really know how long, basically though I have to take a kneee after them because I'm fucking spent after them


Barbell Curl:
Jan 7th : 90*7*4*2
Mar 11th : 105*6*2*1

EZ Bar Rev Preacher Curl
Jan 7th: 55*15
Mar 11th : 60*9

Calf Press on Leg Press
Jan 7th : 270*12*12 (No RP)
Mar 11th : 340*12*11 (No RP)

Narrow Stance Hack Squat
Jan 7th : 270*12; 230*20
Mar 11th : 340*6; 275*20

Stiff Leg Barbell Deadlift
Jan 7th : 225*8; 225*10
Mar 11th : 275*11; 235*18 (I know, too many)

My recovery has been good I believe, DOMs only last for about 3-4 days, I'm definitely not sore when it's say from the First A split to the Second A spit, I am recovered by then.

Eating I'm logging with MyFitnessPal and I'm getting 3000 consistent but I need to bump put another 500 or so because I'm not gaining weight.

6' 170lbs about 11%

After about 5-6 weeks I do take a light week w/o any intensifiers at all because I start feeling like i'm dragging ass, after that though I was good to go and on my second round I still feel good.

Ok that's about it, thanks guys and flame away

 

[AtomAnt]

Considering you already started DC, I won't rip you. But it is THREE YEARS MINIMUM!!!!! And it is suggested to have 5 years of solid training. The truth is, you won't get nearly as much out of DC without that experience. And you have many different methods of training under your belt before attempting DC so that you know how to adjust, adapt and tailor the program to your needs. Do you know why you need to take it easy after 5 weeks? It is because you should have waited before getting into DC. And 6 feet tall at 170! DC is for advanced trainees, and that is nowhere near an advanced level of development. I almost weigh as much as you at 5'2"!

And what good is only seeing one day out 6 to evaluate progress?

BTW, you've seen some of my posts about DC on IM and Pro Muscle, I post there as mentalflex.

 

[turbobusa]

Looks pretty good other than the 1 rep curl. I'd do calves after my quads /hamstrings but thats just my preference When I did an arm and leg day back in the day i'd do legs first . drink some water and give myself 5 mins before hitting arms(bi's /forearms).Can you barbell squat? Thanks, T

 

[AtomAnt]

Looks pretty good other than the 1 rep curl. I'd do calves after my quads /hamstrings but thats just my preference When I did an arm and leg day back in the day i'd do legs first . drink some water and give myself 5 mins before hitting arms(bi's /forearms).Can you barbell squat? Thanks, T

Turbo, but that layout does not follow DC protocol. With all due respect, if you are training DC, stick to the layout.

I'd like to see the other 5 days and the progression as well as see what rep ranges were used.

Progression in weight lifted is one thing, but how has your physique changed?

 

[JewJitsu012]

Turbo, but that layout does not follow DC protocol. With all due respect, if you are training DC, stick to the layout.

I'd like to see the other 5 days and the progression as well as see what rep ranges were used.

Progression in weight lifted is one thing, but how has your physique changed?

Lol . . . thanks for not ripping me... bcs I'd hate to see you ripping when that's not jk

I hear you on the 3 years and I did expect to get hit on it. I kind of justified it by the 6 years of lifting I did 13 years ago... I know it probably doesn't count though.

And yes I'm way too fucking skinny 6' @ 170, I've never ran gear yet and wanted to wait till I get a stronger base before I hit my first.



I will post up the other 5 days shortly.

As far as progression I don't see much besides the strength gains, these are my Jan pics

 

[JewJitsu012]

These are now

 

[AtomAnt]

I can bet if you upped your kcals you would pack on a lot more size than you think. If you are really and truly training like an absolute machine and treating every rep as if it is your last, then you are going to be using those kcals to recover and grow.

Pound the food and train like beast...watch the magic happen.

Also, this caught my attention, but your BB curls, I am assuming you were going in the 11-15 RP range? Have you tried 15-20RP? For many people, biceps tend to respond better in a little higher rep range (this is one reason why having many years of experience is advised).

Unlike some peopel on certain forums (you know who I am talking about), you seem like you know what the hell you are doing and did in fact make solid gains in strength. If you really want to run DC and since you already dove in, I'd rather see you get the most of it than tell you stop. I'm not a dick to everyone lol


EDIT: Just saw the updated pics. Shoulders and arms look like they grew. Noticable difference in your shoulder girdle and triceps. Nice work, for real.

 

[JewJitsu012]

A-1
Hammer Strength Incline Press
Jan 4th : 180*6*3*1
Mar 4th : 245*5*2*1

Dumbell Upright Row
Jan 4th : 45*7*3*3
Mar 4th : 65*7*3*1

Skull Crushers
Jan 4th : 65*15*6*3
Mar 4th : 90*16*4*2

Weighted Pull Ups
Jan 4th : 20*6*3*2
Mar 4th : 35*7*3*2

One Arm Dumbell Row
Jan 4th : 90*8*5*3
Mar 4th : 110*9*4*2

__________________________________________
B-1
Preacher Curl
Jan 16th : 80*9*6*3
Mar 6th : 95*6*2*1

Hammer Curls
Jan 16th : 45*8
Mar 6th : 45*13

Standing Calf Raise
Jan 16th : 90*12; 180*12
Mar 6th : 200*12; 235*8

Seated Leg Curl
Jan 16th : 130*8*4*2
Mar 6th : 150*8*5*2

Barbell Squat to Parallel
Jan 16th : 185*6; 185*12
Mar 6th : 245*6; 205*20

_________________________________________

A-2
Decline Bench Press
Jan 18th : 225*8*4*3
Mar 8th : 255*10*3*2

Close Grip Bench Press
Jan 18th : 135*12*7*5
Mar 8th : 160*17*7*3

Overhead Press
Jan 18th : 155*10*8*5
Mar 8th : 205*8*2*1

Close Grip Pullup
Jan 18th : 25*8*4*1
Mar 8th : 35*8*2*2

Barbell Deadlift
Jan 18th : 225*8; 225*8
Mar 8th : 265*10; 225*18

 

[AtomAnt]

Just from the above I am going to make a few suggestion that might help you string out your blast. B1) and A2) doing squats then deadlifts is going to wear you down fast. it is a lot of stress on the lower back and your legs are going to get run down from doing them in consecutive workouts.

Keep in mind, you are not powerlifting, you are trying to optimally stimulate the muscle to grow and you don't need to have both squats and deadlifts in your program. You can always add them in later when you stall out on something.

For calves, use the DC calf routine with the deep stretch. It works.

On A2) you have a lot of BB pressing movements and having some variety will change the stimulus and prevent overuse and imbalances. Also, why are triceps before shoulders on this day? I would swap the close grip bench press and skull crushers to alleviate some stress from your front delts.

Also, vary your rep ranges for the same body parts. Don't everything in one rep range. And as I noted above, biceps tend to respond well to higher rep range.

Those are some initial thoughts.

 

[JewJitsu012]

B-2 is the first post

A-3
Bench Press
Jan 9th : 225*5*1*1
Feb 27th : 235*6*2*1

Smythe Military Press
Jan 9th : 135*7*3*2
Feb 27th : 155*7*2*1

Dip Machine
Jan 9th : 330*16*5*5
Feb 27th : 330*29*10*7 (Will be doing weighted dips from now on)

Hammer Strength High Row
Jan 9th : 180*7*4*3
Feb 27th : 230*6*2*1

Cable Row
Jan 9th : 165*12*12
Feb 27th : 185*12*12
______________________________________________

B-3
Barbell Drag Curl
Jan 11th : 75*6*3*1
Mar 1st : 100*7*1*1

Dumbell Incline Hammer Curl
Jan 11th : 35*8
Mar 1st : 40*10

Seated Calf Raise
Jan 11th : 90*10; 90*9
Mar 1st : 100*12; 100*10

Sumo Deadlift
Jan 11th : 225*12; 225*13
Mar 1st : 275*6; 225*13

Leg Press
Jan 11th : 270*6; 180*20
Mar 1st : 290*8; 200*19

 

[JewJitsu012]

Just from the above I am going to make a few suggestion that might help you string out your blast. B1) and A2) doing squats then deadlifts is going to wear you down fast. it is a lot of stress on the lower back and your legs are going to get run down from doing them in consecutive workouts.

Keep in mind, you are not powerlifting, you are trying to optimally stimulate the muscle to grow and you don't need to have both squats and deadlifts in your program. You can always add them in later when you stall out on something.

For calves, use the DC calf routine with the deep stretch. It works.

On A2) you have a lot of BB pressing movements and having some variety will change the stimulus and prevent overuse and imbalances. Also, why are triceps before shoulders on this day? I would swap the close grip bench press and skull crushers to alleviate some stress from your front delts.

Also, vary your rep ranges for the same body parts. Don't everything in one rep range. And as I noted above, biceps tend to respond well to higher rep range.

Those are some initial thoughts.

Awesome thank you very much! I will go ahead and change those up right now.

As to why I think I fucked up when I input the exercise order into JEFit and just never caught it - which I should have bcs I know it's supposed to go Chest/Sh/Tri... duh

When you say swap SCrushers and CG Bench you mean on A-1 instead of skull crushers do cg bench or swap it for a completely diff exercise?

I franken-pieced it together from the Thread on Intense Muscle w/all the excel logs, so basically had little guidance = thanks again and much appreciated! Much respect, I know you have a ton of knowledge and just appreciate it, just know it's not falling on deaf ears, I actually try to listen to good advice unlike some other dense rocks that think they know better than anyone lol :banghead:

 

[AtomAnt]

Awesome thank you very much! I will go ahead and change those up right now.

As to why I think I fucked up when I input the exercise order into JEFit and just never caught it - which I should have bcs I know it's supposed to go Chest/Sh/Tri... duh

When you say swap SCrushers and CG Bench you mean on A-1 instead of skull crushers do cg bench or swap it for a completely diff exercise?

I franken-pieced it together from the Thread on Intense Muscle w/all the excel logs, so basically had little guidance = thanks again and much appreciated! Much respect, I know you have a ton of knowledge and just appreciate it, just know it's not falling on deaf ears, I actually try to listen to good advice unlike some other dense rocks that think they know better than anyone lol :banghead:

Well when you can see that someone has made progress and just wants to do better, if there is anything I can help, no matter how small, I want to offer that up. It is just a bitch trying to get through to someone who doesn't want to actually learn.

Yes, if you switch CG bench with skull crushers it'll help a bit. By doing Db upright rows you are not putting a lot of stress on your front delts or tri and you should be good to have a pressing exercise there.

OK, so you have sumo DLs and regular deads...that is a lot of stress on your lower back and probably contributing to your fatigue. I would drop the regular deads and use something like BB bent rows or smythe bent rows (I am a big fan of these because you can really crank out some heavy weight and get a deep squeeze).

BB bench is a big no-no in DC. It'll cook your rotator cuff after a while and set you back. I would suggest doing a high rep DB press (either flat or incline) in the 20-30RP range.

I would also up the rep range on you upright rows, perhaps 15-20RP (for variety) and up the rep range for biceps to 15-20RP and even 20-30RP for the drag curls. You will get an insane pump and your arms will burn like all hell in the higher rep range with drag curls.

When I have some more time later I am going to be back on, so if you have any questions, fire away.

I really think the reason your blasts were cut short was due to exercise selection and arrangement. With those little changes I think you will be able to make more progress and have longer blasts.

 

[JewJitsu012]

Thanks AtomAnt!

Well here's todays log - I changed the Close Grip with the Skull Crushers as you suggested along with all the other suggestions...


A-1 Workout

Smith Machine Incline Bench Press (Switched from Hammer Strength)
Set 1 : 225x6
Set 2 : 225x2
Set 3 : 225x1
|
Dumbbell Upright Row (Dropped weight shot for higher reps)
Set 1 : 60x8
Set 2 : 60x4
Set 3 : 60x2
|
Smith Machine Close Grip Bench Press(Swapped Skull Crushers)
Set 1 : 165x20
Set 2 : 165x9
Set 3 : 165x4
|
Weighted Pull Ups
Set 1 : 45x9
Set 2 : 45x3
Set 3 : 45x2
|
One Arm Dumbell Row
Set 1 : 110x10
Set 2 : 110x5
Set 3 : 110x3

 

[chrisr116]

Yeah, like Atom Ant says, I would stay away from the flat bench with you training as hard as you are right now. One wrong rep and your fucked. And, that is an injury that never really seems to heal completely. Most of the bigger benchers in my gym all have rotator cuff injuries, myself included. BTW, I love weighted dips, give them a try if they fit into your program...