View Full Version : Wes's first time DC
Well, I tried out doggcrapp's split today, this is how it went:
Incline DB press:
Warmup:
40 1x12
50 1x10
60 1x8
70 1x5
Then for the RP:
75 1x6 with a 4 sec decline.
Stretch:
30 for 30 sec
Overhead Tricep extension:
Warmup:
30 1x12
40 1x10
55 1x8
Then for the RP:
60 1x6 with a 4 sec decline
Stretch:
60 for 30 sec
I have had a shoulder injury that limits my ability to lift for an extended amount of sets. It gets kind of sore real quick when doing any shoulder work.
Now, as for the workout, I am sure I am missing 50% of what is required, just wanted to get a feel for it. What do you guys suggest I add and change?
Thanks.
Jimineye
02-29-2004, 11:24 PM
Could you post your split?
Also are you only doing two lifts? You will need to do more than that to gain mass or strength.
I need a little bit more info before I can really help you.
No no, this was just my lift for yesterday. I have been lifting for awhile, I would be smarter then that right ;) Anyways, today is a rest day, and I am doing legs tomorrow, so any comments would be appreciated =)
Heisman
03-01-2004, 04:44 AM
Post the routine you plan to use.
After a bit more research, I changed it up a little bit. Here is what I did today:
Warmup: Cardio 10 mins @ 6 mph
Heh, thats pretty good for me, I am 275 pounds =)
It does tax my legs quite a bit and especially my lower back, but I have to do it, it isnt optional.
SLDL
Warmup: 12x135 10x185
Work Set RP: 205(6, 4, 2)
Hamstring ST 60 seconds, 3rd pin up
Squats
Warmup: 10x135 8x185
Work Set: 16x205
Quad ST
BB Shrugs
Warmup: 10x135 8x185 6x185
Work Set RP: 205(7, 4, 3)
Trap ST 205 30 seconds
I have a very weak grip when it comes to gripping the bars. This is one of the main reasons my SLDL and BB Shrugs arent as high as they should be. My forearms are very sore after this workout...any of you expirence the same with a similar type workout?
Thanks.
Jimineye
03-02-2004, 02:45 PM
Originally posted by Wes
After a bit more research, I changed it up a little bit. Here is what I did today:
Warmup: Cardio 10 mins @ 6 mph
Heh, thats pretty good for me, I am 275 pounds =)
It does tax my legs quite a bit and especially my lower back, but I have to do it, it isnt optional.
SLDL
Warmup: 12x135 10x185
Work Set RP: 205(6, 4, 2)
Hamstring ST 60 seconds, 3rd pin up
Squats
Warmup: 10x135 8x185
Work Set: 16x205
Quad ST
BB Shrugs
Warmup: 10x135 8x185 6x185
Work Set RP: 205(7, 4, 3)
Trap ST 205 30 seconds
I have a very weak grip when it comes to gripping the bars. This is one of the main reasons my SLDL and BB Shrugs arent as high as they should be. My forearms are very sore after this workout...any of you expirence the same with a similar type workout?
Thanks.
In my opinon you need to do be doing more for your legs than SLDL and Squats. Throw in some leg extensions, and calf raises.
Also what your routine??
I did calfs the other day, thats why I didnt do them. Also, the point of this training is not to have too much volume.
Heisman
03-02-2004, 04:34 PM
You could use straps if you have to, or do static holds to build your grip up.
Trapzillaoo7
03-05-2004, 06:40 AM
Looks good WES. I'm glad to see you trying. If you put everything into this you WILL not need to add any lifts. The only changes I made was to do Quads with RP and add in some shrugs. The squats RP are the shiznit!!
As far as resting, if you need more than the 15 deep breaths just start at like 60 seconds. Let your body be the guide. Good luck and ENJOY this bro!!!
Trapz
PS- What's your diet look like?
GUNZOFNAVARONE
03-05-2004, 07:38 AM
Originally posted by Jimineye
In my opinon you need to do be doing more for your legs than SLDL and Squats. Throw in some leg extensions, and calf raises.
Also what your routine??
i have had workouts that involved only squats (sometimes up to 405-455 for reps) and SLDL (320llbs for reps) and heavy calf work. it has worked well for me, especially if in a time restraint. do what works for you
GUNZ
In-Human
03-05-2004, 02:24 PM
Wes, Great job man, I wanted to say something about Stiffies, DC has us take a striaght bar put 45 per side on a plateform if you have one, do 6 reps, rack it, and a 10 to each side, 6 reps, rack it and keep adding 10s until you reach 6 sets of 6 reps, only to pause enough for the added weight. I thought this ain't nothing for Hams, oh, when I got done the first time, Hams were sore for 3 days.
Good Luck on your routine...