kbdub and DC

kbdub · 05-19-2007, 09:27 AM

My name is Kris and I am going to try DC. The past 5 years of my life have been based around Westside, Poliquin/Staley, and HST. I am not a fan of typical bbing specific workouts, but am going to give DC a shot because I want to see how it will work for a powerbuilder. I will be doing the standard M,W,F ABABAB setup with chest/shoulder/tri/back width/back thickness and bi/forearm/calves/ham/quad. I will post exercises as they come, but it will be typical compound movements where I can use them.

Background: 24 year old engineer in grad school for engineering (University of Dayton). I just got braces so eating this week has been a pain, but next week will return to normal. I moved to CO for the winter because of work and spent every weekend in Breckenridge snowboarding at the resorts of Summit county. I stopped training legs heavy while in CO because I wanted to focus on snowboarding and didn?t want soreness from lifting hampering my weekend riding. I lost 2 inches on my thighs?no biggie it will come back easily. Funny thing is my calves grew about an inch from riding and hams got a bit thicker, but the sweep of my quads decreased.

My last ME day of Westside was a cruiser workout because I didn?t want to kill myself before DC. It looked like this:
Flat bp 315x3,2,2,2 my crappy nutrition and lack of hydration was a factor here as 3 weeks ago I got it 3,3,2 easy. This week was supposed to be 3,3,3,2
Dips bw+135(3-45?s)x7,7,7
Incl DB 90x10,10,10
PU bw x 12,12,12
Shoulder side laterals and rotator cuff

I will try to type this with proper grammar so it?s easier to read. (i.e. caps where they are supposed to be?I get lazy in my posts from the Workout Programs section)

kbdub · 05-24-2007, 06:32 PM

I underestimated my strength on most lifts. (I tried to be logical as most people seem to think they are stronger than they are and start too high)
Workout 1
flat barbell bench 225x15, 5rp, 4rp (still a bit wore out from last day of ME on WS. I will bump up to 245 or 255 next time)
dumbell press 45x17, 6rp, 4rp (55's next time)
skull crusher bar+70x14, 5rp, 3rp (80 next time)
pull ups bw x 19, 4rp, 3rp (worn out from prior work)
rack pulls 315x9, 275x12 (will do 365 and 315 next time)

I was a little sore the next day. Tri's were really sore. Overall a good workout I guess. It's nice to try something different.

kbdub · 05-24-2007, 06:41 PM

Workout 2
spider curl bar +60x10, 4rp, 2rp I hate direct arm work and I didn't feel much after doing these, but my arms were a tiny bit sore (not that that means crap)
not doing forearms
ATG squat 225x10, leg sled 500x20
SLDL 225x12, 11rp i know these shouldn't be rp'd but i lost my grip and put on straps
calves 50x12...weight varies so much from each seated calf machine design it's pointless to compare (i lift at a lot of gyms) i did it the DC way 12 reps, 15 second pause at the bottom. felt good

I went really light on legs, and will do so for probably the next 2 workouts as my legs stay sore for a week until they are back in condition. I want the 2 inches I lost back so I will be trashing them after this grace period.

ReformingBB · 05-25-2007, 06:03 PM

Subbed. I'm lookin forward to see how this goes for you, and I'm jealous as hell you got to ride in CO for a whole season. I was in Ireland so I didn't get to ride at all. Don't be a stranger to my journal cause I always appreciate your input.

kbdub · 05-26-2007, 09:05 AM

Quote:

Originally Posted by ReformingBB

Subbed. I'm lookin forward to see how this goes for you, and I'm jealous as hell you got to ride in CO for a whole season. I was in Ireland so I didn't get to ride at all. Don't be a stranger to my journal cause I always appreciate your input.

Yes CO was great, but I am back in Ohio now and next winter is going to suck. I'm going to be spending big $ to go ride this year or I will be depressed all season.

I probably won't update this everyday that I lift, but rather every 2 or 3 workouts I will type out what I did...thats why you see 2 workout posts in the same day.

I will post typical diet info to when I get time.

kbdub · 05-27-2007, 08:15 AM

Workout 3
Incline DB press 85x16, 6rp, 5rp
BB press 135x8, 3rp, 2rp My shoulders are probably my weakest muscle as i rearely have done direct shoulder work. Hopefully bringing them up will lead me to a 400lb bench.
Dips bw +90x15, 5rp, 3rp Tris felt spent after doing 3 pressing movements.
Rack Chins bw +45x15, 7rp, 4rp These felt really easy so I started going really slow so I didn't end up at 30.
Tbar row 90x12, 8

I need to find out where all my weights need to be and I need to look at exercise layout a bit more. Rack pulls before SLDL, incline DB press before BB shoulder press were not favored.

The thing I dislike the most about DC is some of the stretching. I do not feel anything when doing the shoulder stretch, well all i feel is my shoulder push into its socket and no stretch. The chest stretch sucks as well. It stretches more when I do a standing arm against a wall stretch so thats what I do. The DC chest strecth just puts a lot of uneeded stress on my shoulder and is just going to make me weaker for my shoulder exercise.

If the stretches do not start grooving I might have to jump to MaxOT because I think DC without the stretches is like SS without squats.

ReformingBB · 05-27-2007, 09:22 AM

Nice Chins, just to make sure, rp is Rest Pause? I'm not that familiar with DC

kbdub · 05-27-2007, 01:56 PM

rp is rest pause

kbdub · 06-05-2007, 10:12 AM

After a week off and thinking of quitting DC due to recovery ability (or inability from sleep) I am starting again next week. I will put more emphasis on sleep as it didn't help that the first week I start back in grad school is the first week of DC. Now things have settled down a bit and rest is back to normal.

The 2 weeks I ran the program I felt huge outside of the gym, and I wasn't anywhere close to having the weights dialed in. One of the things I disliked about my 2 weeks on the program is the need for a spot on some of the lifts. I have found an individual to train with who ran 6 mos of DC last year with incredible gains. Not only do I get someone with knowledge of DC but also someone to push me and spot me. I've never had a training partner in my life. He's got a decent strength base. He DL's over 500, Squats 405, and benches 300....oh yeah, he just turned 17. The first time I saw him I thought he was 22. I ran into him last night at the gym and we talked about DC. We're going to agree on a program later this week and then start it on Monday.

ReformingBB · 06-05-2007, 07:07 PM

Sounds like a potentiallly awesome lifting partner, good luck

kbdub · 06-05-2007, 07:23 PM

We did GPP tonight. He has 300lb of sand in 50lb increments, a sled to drag and a truck to push. We started off pulling 200lb, 25 yard later my legs were on fire. We alternated every 25 yards until we got to the end of the field. This was too heavy to be GPP work so we stripped it down to 150 and did the opposite way back. Then we stripped it down to 100 with a faster tempo. Finished with 50 at a light jog. This was the first time either one of us had tried GPP like this. We started off way too heavy because it's not supposed to be that hard. Next time we will work with 50lb pulling half the length of a football field for a few sets and then finish with 100lb 10-20 yard pulls. We alternated pulling to the front and rear.