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Pound Puppy Forum Newbie questions and answers related to DOGGCRAPP concepts and DC training are posted here and threads moved from the Dogg Pound are found here. Ignorance is not a crime in this forum.

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Old 09-08-2017, 07:39 AM   #1
Henke_prytz
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New blast input appreciated

Ok so im posting this here to get some opinions. I posted once in the dog pound but i thought that maybe it makes more sense to put this in the puppy pound. Im 28yo and weigh about 220lbs and have been training seriously for close to 8or 9 years. And im looking to start this blast next week.

Here is my first real blast:
A1
• A Incline plate loaded press 11-15 rest-pause
• A Smith shoulder press 11-20 rest-pause
• A Smith CG bench presses 11-20 rest-pause
• A Rack chins 11-20 rest-pause
• A Deadlifts 4-8 9-12
B1
• Barbell EZ curls 11-20 rest-pause
• Hammer curl 12-20 SS
• Leg-press calf raises 10-12
• High wide leg press SS 15-30
• Smith lunges 4-8 20 SS

A2
• Incline bb press 11-15 rest-pause
• DB OH press 20-30 rest-pause
• EZ Dead skull crushers 20-30 rest-pause
• Wide grip pulldown 11-20 rest-pause
• BB row 4-8 9-12
B2
• Incline seated dumbbell curls 20-30 rest-pause
• Pinwheel curl 12-20 SS
• Machine single standing calf raises 10-12
• STLD 10-15 SS
• Leg press 4-8 20 SS
A3
• Decline bb press 11-15 rest-pause
• Plate loaded shoulder press 11-20 rest-pause
• Dips 11-20 rest-pause
• Close grip pull ups 11-20 rest-pause
• Hammer rows 4-8 9-12
B3
• Wide cable curls 11-20 rest-pause
• 1 arm Cable reverse curl 12-20 SS
• Seated calf raises 10-12
• Seated leg curl 15-30 RP
• Smith squats 4-8 20 SS

Any input appreciated

Last edited by Henke_prytz; 09-13-2017 at 04:11 AM.
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Old 09-23-2017, 12:03 PM   #2
pd4pd
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You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
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Old 09-26-2017, 04:22 PM   #3
balius
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Looks like I'm in the same boat as you.

29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.
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Old 10-09-2017, 03:27 PM   #4
Henke_prytz
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Quote:
Originally Posted by pd4pd View Post
You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
Thanks! I think i will see how it works this blast with only one work set for quads and if i feel ok i might add another set for quads next blast. Haha yeah tell me about it, the lunges are a bi##h !!! It a really tough exercise for DC but since my gym doesn't have that many options i went with them. Any ideas are definetly appreciated.
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Old 10-09-2017, 03:29 PM   #5
Henke_prytz
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Quote:
Originally Posted by balius View Post
Looks like I'm in the same boat as you.

29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.
Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!
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Old 10-13-2017, 06:23 PM   #6
balius
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Quote:
Originally Posted by Henke_prytz View Post
Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!
Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.
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Old 10-13-2017, 07:10 PM   #7
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Throwing an arbitrary post in here so I can start my own training log thread. :yikes:
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Old 10-15-2017, 11:21 AM   #8
Henke_prytz
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Originally Posted by balius View Post
Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.
Hey that's really cool that you've seen good results already. I am done with my 5th week in this blast and i must say i feel bigger too. DC really does work!!!
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