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Post by thatnuckolskid on Sept 25, 2011 1:33:19 GMT -5
Time has come for a change. Pure and simple: I want to get bigger. I've decided to try DC. I like that's it's built around the idea that strength increases = size gains. Something else that appeals to me is the focus on slow negatives. When I get heavy, I never really feel "in control" of the weight. I can move it well through a specific motor pattern because I've practiced the pattern so much and utilize my stretch reflex. I think that using heavy weight with slow negatives will help put me back in control of the weight. Plus, i think I'll probably end up doing my best lifting in the 242 class, so I may as well train to get there while i'm young and putting on weight is easy. Hopefully when i get there I'll be stronger, at which point I can tweak my training back towards powerlifting to get stronger yet!
strict barbell curls 45x13/6/5
biceps stretch
pinwheel curls 20x15/5/5 per arm
forearm stretch
leg press calf raises 200x12 (10 second negative, 10 second pause at bottom)
calves stretch
hamstring curls 80x12/5/3
hamstrings stretch
heels elevated squat 275x8 135x20
quads stretch
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Post by thatnuckolskid on Sept 26, 2011 0:00:46 GMT -5
low incline press on smith machine 135x10/5/5
seated OHP 95x8/5/3
smith machine JM press 65x15/5/5
close grip pulldowns 80x15/5/5
rack pulls from knee 405x8 315x12
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Post by Rosario-546 on Sept 27, 2011 6:45:19 GMT -5
Who doesn't want to get bigger. I always want to play with heavy negatives for bench, but never have a spotter I trust enough.
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Post by thatnuckolskid on Sept 27, 2011 20:18:19 GMT -5
so far i'm liking it. i can definitely tell that it's illuminating some weaknesses. by slowing a movement down, your muscles that fatigue faster let you know where you'll break down on a big lift.
barbell preacher curls 45x12/5/4
incline hammer curls 20x12/6/5
smith calf raises 225x12 (10 second negatives, 10 second stretch at bottom)
RDL with toes elevated 185x8 135x12
leg press (feet medium height and width) 490x8 290x20
slow negatives are KILLERS on leg press!
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Post by thatnuckolskid on Sept 29, 2011 19:43:45 GMT -5
DB press 60sx12/5/3
seated DB overhead press 30sx12/5/4
overhead triceps extensions' 55x12/5/4
neutral grip pulldowns 100x12/5/5
barbell T-bar rows (neutral grip handle, 25 pound plates) 4 quartersx8 3 quartersx12
tweaked my groin playing flag football today. i don't think it's anything major at all. no bruising at all. i guess i'll just have to see how it feels tomorrow.
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Post by thatnuckolskid on Oct 1, 2011 19:08:15 GMT -5
cable curls 60x15/7/6
reverse preacher curls 35x15/8/7
seated calf raises 25x12
wide stance smith machine GMs 135x8 95x12
smith machine front squats (heels elevated) 185x8 95x20
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Post by thatnuckolskid on Oct 2, 2011 20:26:01 GMT -5
incline press 125x12/4/4
OHP 105x9/4/2
EZ bar JM presses 55x15/5/5
pulldowns 100x12/5/5
deadlifts 315+120#chainsx8 315x12
everything went well! progress in every lift. the only tweak i'm going to make is with the DLs. 2 sets is just too much. i'll just pull one heavy set at the end of the workout and put everything into it.
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Post by thatnuckolskid on Oct 4, 2011 16:14:01 GMT -5
barbell strict curls 50x13/6/5
pinwheel curls 25x15/5/5 per arm
leg press calf raises 250x12 (5 sec. negatives, 15 second stretch)
hamstring curls 90x12/5/3
squats (heels elevated) 315x8 225x20
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Post by thatnuckolskid on Oct 6, 2011 19:05:16 GMT -5
smith slight incline press 185x15/7/6 (up 50 pounds and 8 reps)
seated overhead press (behind head) 100x12/6/5 (up 5 pounds and 8 reps)
smith JM press 95x15/10/10 (up 30 pounds and 5 reps) (still too light)
close grip pulldowns 120x15/8/8 (up 40 pounds and 6 reps)
rack pulls (from knee) 425x8, 335x12 (up 20 pounds each set)
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Post by thatnuckolskid on Oct 8, 2011 16:55:32 GMT -5
barbell preacher curl 55x20/8/6 (up 10 pounds and 13 reps)
incline DB hammer curl 25sx20 (up 8 reps)
smith machine calf raises 275x12 (up 50 pounds)
RDL (toes raised) 225x8 (up 40 pounds) 185x12 (up 50 pounds)
leg press 600x8 (up 110 pounds) 400x20 (up 110 pounds)
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Post by Rosario-546 on Oct 10, 2011 6:24:26 GMT -5
So, hows the DC working out?
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Post by thatnuckolskid on Oct 10, 2011 7:45:30 GMT -5
it's still too early to say, but i like the workouts a lot (less than an hour), and i'm definitely sore afterwards!
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Post by thatnuckolskid on Oct 12, 2011 19:27:20 GMT -5
wide grip BB curl 65x21/8/6 (did cable curls last time and hated them. wanted to find an exercise i could stick with)
preacher EZ bar reverse grip curls 55x15 (up 20 pounds, same reps on first set - rest paused last time)
seated calf raises 70x12 (up 45 pounds)
wide stance smith GMs 185x8 (up 50 pounds) 135x12 (up 40 pounds)
heels elevated front squat 225x8 (up 40 pounds) 185x20 (up 90 pounds)
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Post by thatnuckolskid on Oct 13, 2011 10:12:04 GMT -5
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Post by Rosario-546 on Oct 13, 2011 10:58:18 GMT -5
That was good stuff.
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Post by thatnuckolskid on Oct 14, 2011 19:30:21 GMT -5
thanks rosario!
incline press 185x11/3/3 (up 60 pounds, down 3 reps)
overhead press 115x12/4/2 (up 10 pounds and 3 reps)
EZ bar JM press 95x15/7/5 (up 40 pounds and 2 reps)
pulldowns 140x12/6/5 (up 40 pounds and 1 rep)
BB row (instead of deadlift) 185x8 135x12
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Post by thatnuckolskid on Oct 16, 2011 18:50:15 GMT -5
barbell strict curls 55x20/8/6 (up 5 pounds and 10 reps)
pinwheel curls 40sx20 (up 15 pounds and 5 reps)
leg press calf raises 290x12 (up 50 pounds)
hamstring curls 100x15/8/5 (up 10 pounds and 3 reps)
heels elevated squats 365x8 (up 50 pounds) 245x20 (up 20 pounds)
knee is feeling a bit funny after squatting. i probably lost tension on my quads at the bottom of one rep or something like that. just need to focus. i think i need to start pointing my toes out a little more too. leg press next time, so that should give it a little time to fix itself up before another squatting movement. it doesn't hurt persay, but i'll still definitely be careful
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Post by buckeye2010 on Oct 18, 2011 18:34:36 GMT -5
I believe in an earlier blog you talked about gainig size. How is that going with the routine you are using now?
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Post by thatnuckolskid on Oct 18, 2011 21:12:53 GMT -5
It's going great! i simply could not gain size on westside. i don't know if all the calories were just going towards recovery or what, but i was eating 6000-8000 calories a day and couldn't get past 205. with DC, i've gotten up to 215 and i'm seeing definite improvements in size and strength in all my weak areas (upper chest, quads, biceps, etc.). i don't know if i'm necessarily improving in terms of my 3-lift total, but my weights are going up every workout, and i have to think that when i drop the reps again that'll translate to more strength.
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Post by thatnuckolskid on Oct 18, 2011 21:13:09 GMT -5
smith low incline press 225x 15/6/4 (up 40 pounds, down 1 rep)
seated OHP (behind head) 115x16/3/3 (up 15 pounds and 1 rep)
smith machine JM presses 135x20/8/7 (up 40 pounds)
underhand pulldowns 150x15/8/6 (up 30 pounds, down 2 reps)
rack pulls from knee 475x8 (up 50 pounds) 425x12 (up 90 pounds)
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Post by thatnuckolskid on Oct 20, 2011 20:28:08 GMT -5
BB preacher curl 65x16/5/3 (up 10 pounds, down 11 reps)
incline hammer curls 30sx16 (up 5 pounds, down 4 reps)
smith calf raises 315x12 (up 40 pounds)
toes elevated RDL 245x8 (up 20 pounds) 205x12 (up 20 pounds)
leg press 650x8 (up 50 pounds) 490x20 (up 90 pounds)
finally found challenging weights for several movements! i think i'll stick with the same weight next time on the BB preacher curls and incline hammer curls and try to get some more reps. the 20 repper on the leg press absolutely crushed my legs! walking will be an adventure tomorrow.
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Post by Rosario-546 on Oct 21, 2011 6:33:44 GMT -5
Just thinking about 20 reps makes me tired!
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Post by thatnuckolskid on Oct 21, 2011 10:10:38 GMT -5
haha that DOMS hasn't set in yet, but i'm dreading it
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Post by buckeye2010 on Oct 26, 2011 16:18:35 GMT -5
I t seems that you have increased your reps from what you have done in the past. I will be curious to see how it pans out for. Keep up the great intensity.
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Post by thatnuckolskid on Oct 31, 2011 18:00:05 GMT -5
i'm really liking it so far!
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