Dq`s DC journal

[Darracq]

Im going to start a journal,
Back day

Bent rows
65x10
95x8
125x15 RPx4 i need more weight next time or stricker form


Pull ups
Bwx5
Chin ups
Bwx10or 11 lost count PRx2


Im pretty dang tired after that, Im not sure if i could do that after chest, tri, shoulder day. I will have to figure that out.

[Darracq]

Chest, tri`s, shoulders

Flat bench
215x5 missed 6th shoulder poped hope i didnt mess anything up.
Close grip bench
175x8
Dumbell military press
29x12

I think im going to quit flat benching for awhile.

[Heisman]

I would use stricter form over more weight any day. Does your shoulder hurt now? Do you think your form may have been messed up?

[Darracq]

Yes my form sucked, i told myself i was going to get 6 reps today, i have been fighting my bench for awhile now. I have been suck for a few weeks now and it is driving me nuts, Im just going to quit benching and do dumbells, I doesnt hurt that bad, but who know how it will feel in a couple days. Im iceing it down right now.
When i start back up im going to drop way back in weight and use very strick form and work my way back up.

[j_neatherlin]

the point at which your form breaks down is called FAILURE and you should stop your set at that point.

[Darracq]

Ya i should of know better,

[Heisman]

Stretch your shoulder out as well. Try to avoid failure at all costs, and never do anything that will sacrifice form. Live and learn. :)

[j_neatherlin]

Originally posted by Heisman
Stretch your shoulder out as well. Try to avoid failure at all costs, and never do anything that will sacrifice form. Live and learn. :)

?

this program is all about going to failure and stretching

[Heisman]

Originally posted by j_neatherlin
?

this program is all about going to failure and stretching

He said he was icing his shoulder down, but he didn't say anything about stretching.

You're the one who said you should stop your set at failure earlier in this thread.

[j_neatherlin]

Originally posted by Heisman
He said he was icing his shoulder down, but he didn't say anything about stretching.

You're the one who said you should stop your set at failure earlier in this thread.

yes, I said stop your set AT failure...you said avoid failure at all costs.

part of Doggcrapp's cycling for pennies is extreme stretching of the bodypart just trained (ie do a set of bench press, do a 1 min extreme chest stretch; do a set of pull ups, do a 1 min extreme back stretch)

[Darracq]

I can raise my arms above my head no problem, Im still not going to use a bar for at least 3 or 4 weeks. Im probably not going to follow the Dc program to a tee,even though i think it is a good one. Im going to be real carefull with my shoulder for awhile.

[Heisman]

Originally posted by j_neatherlin
yes, I said stop your set AT failure...you said avoid failure at all costs.

part of Doggcrapp's cycling for pennies is extreme stretching of the bodypart just trained (ie do a set of bench press, do a 1 min extreme chest stretch; do a set of pull ups, do a 1 min extreme back stretch)

Okay. If the program calls fo failure and it works then by all means do it.

I was talking about stretching regularly throughout the day to help his shoulder heal, not stretching for the program.

[Darracq]

Legs body weight 155

squats
95x6
145x6
185x16 RP i thought i was going to pass out of these. I took about a second at the top after 10 reps.

Stiff leg dead lift
145x12

[Heisman]

Why only one set of sldl? Is that part of the program?

[Darracq]

I was warn out from the squats. I didnt catch my breath for 15 minutes. My cardiovascular is not to good. LOL. I probably will do 2 sets next time.

[Darracq]

Back

Chin ups
Bwx6
Bw+20x4
Bw+40x1
Bw+70x4

Bent rows
135x12 RP x4


Had a pr on chins and rows today.

[Heisman]

NICE chin ups! 70 pounds is a lot of weight to add.

[Darracq]

Thanks I could only do Bw x8 4 months ago, I really like them now.

[Jimineye]

Originally posted by Heisman
Okay. If the program calls fo failure and it works then by all means do it.

I was talking about stretching regularly throughout the day to help his shoulder heal, not stretching for the program.

Bump with the stretching. Before I do most any upper body routine I spend a few minutes warming up and stretching my shoulders. Also once your shoulders heal do some Cuban Rotations to help strengthen the rotator cuffs, ONLY AFTER your shoulder has HEALED.

[In-Human]

Heisman, I am one of DC's clients and yes he calls for one workset of Stiffs. So lets say you start with a 45 per side you would do 6 reps, rack it, and a 10 on each side, do 6 reps, rack it. You would do that for a total of 6 sets for the one workset, this is the only exercise that calls for this sort of rep scheme.

DC has you doing 5 exercises per workout, 3 workouts per week, the idea is to hit each muscle group twice per week.

You do as many warm up sets as needed, then 1 all out workset with slow controlled nagatives, explosive positives, static pumps and a very slow negative after failure...

[Heisman]

Originally posted by In-Human
Heisman, I am one of DC's clients and yes he calls for one workset of Stiffs. So lets say you start with a 45 per side you would do 6 reps, rack it, and a 10 on each side, do 6 reps, rack it. You would do that for a total of 6 sets for the one workset, this is the only exercise that calls for this sort of rep scheme.

DC has you doing 5 exercises per workout, 3 workouts per week, the idea is to hit each muscle group twice per week.

You do as many warm up sets as needed, then 1 all out workset with slow controlled nagatives, explosive positives, static pumps and a very slow negative after failure...

Thanks for clearing that up. Is it working well for you?

[Darracq]

I have been doing some rotator cuff exercises but havent been real consistant doing them. I have decided iam going to do board presses from now of when im not doing dumbells, that way i dont have to put my shoulders at that bad of an angle. I love bench press but it not worth the problems, i have always had shoulder pain when i start getting around 250 on bench.

[In-Human]

Heisman, Yes the training has been going great, thank you for asking. I have gained 8 lbs in 8 weeks, my strength is through the roof, my Smythe Decline Press is now 495x13RP and 405x12RP for Close Grip Bench.

I have been in this game for more than 24 years, and DC has it down...

[Darracq]

Bench
95x8
135x6
165x3 Just seeing how the shoulder feels

Db bench
44x8
64x12

Close grip bench
190x8

shoulder didnt feel to bad just a little soreness.

[Darracq]

squats

95x6
165x3
185x1

215x12 PB
250x4 PB


Legs felt strong today. Set Personal bests
Hams were sore from softball this weekend so i didnt do anthing for them.

[Heisman]

Great job on the squats! 250 pounds is a good amount of weight. Keep it up!

[Darracq]

Thanks I didnt even know if i could do it after the 12 reps with the 215. I was just going to take it off the rack but it felt good so i went with it.

[Darracq]

Chest and tri`s

flat bench
115x6
155x3
195x1
220x5
220x5 this set felt easier than the first.

dips
Bwx8
Bw+30x8
Bw+40x7 These were all fast and pretty easy


I think my bench is finally going up. Well i know it is.

[Heisman]

Good workout. Move the weight up on dips, if it was easy.

[Darracq]

Back

chin ups
Bwx5
Bw + 30x3
Bw + 50x1
bw + 75x4 PB

DB rows
64x6 each arm
74x8 ( )


going to go lighter on the chins and do more reps next time.

[Heisman]

That is an impressive amount of weight to add to the chins.

[Darracq]

chest,tri`s, back

New shoulder pain so i took it easy today.

DB bench
24x10
44x8
64x5 alittle pain

cgbp
95x5
95x5

db tricep extensions behind neck
54x10

Pull ups
Bwx12

Reverse grip rows
95x13
regular grip rows 45sec rest
95x10

[Heisman]

Good idea on taking it easy. How come your last three workouts have only been with the chest/tris/back?

[Darracq]

I played in a softball tourney this weekend and my legs are too sore to do any legs, I will do them wednesday.

[Darracq]

Yesterday

softball practice so i didnt have much energy to squat

Squats
95x8
145x8
165 x 5 ass to the grass i mean DEEP LOL.

Today
Bench
95x6
145x6
165x3

2 board press
215x3
235x2 closer grip
245x3

2 Board press doesnt hurt my shoulder so im going to stick with them for awhile.

Db tri extension
54x20 yes 20

incline db tri ext
54x12

Rotator cuff exercises.

[Heisman]

Nice workout. On squats, the deeper the better.

[Darracq]

My tri`s are SORE today. I love it.

[Darracq]

Back

dead lift
95x5
135x5
185x4
235x3
305x1

Cleans
135x3
155x2

shrugs
155x10

bent rows
135x10

[Heisman]

Did you max out in deadlifts?

[Darracq]

Pretty much i stopped at 305. I dont think i had much more in me.

[Darracq]

Well it looks like my last 2 workout didnt show up, so i will put them up again.

3-22

Bench
95x6
145x3
185x3
215x3
255x1 got stuck on 2nd rep first went up pretty good.

205x8 2 board press

64x10 db tricep ext

25x8
35x7 front plate raise

3-24

squats
95x6
145x6
185x6
190x6 ass to the grass

[Darracq]

3-27
bench
65x8
95x6
145x5
185x3
235x5 all time PR

66.5x10 db triceps ext up 2.5 pounds

25x7
35x9 front plate raise up 2 reps

Pull ups
bwx6
bw+30x6

Chin ups
bw+30x7