Hello! My name's Greg Nuckols, I'm 19 and have been training for powerlifting the past 5 or 6 years. When I started DC i weighed 195 with a 515 squat, 405 bench, and 605 deadlift raw. My goal now is to gain some strength, but push my weight up into the 240-250 range with DC. The slow eccentrics, sets to failure, extreme stretches, and DOMS have been killing me, but in a good way. All of this is new to me, so any advice is GREATLY appreciated. I have the weaknesses you'd expect from a PLer (horrible quads and a complete lack of biceps), so I'm excited about bringing those up and building, not only strength, but a balanced physique as well.
sept 25
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
sept. 26
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
sept. 27th
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!
sept. 29th
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.
Oct. 1
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
Oct. 2
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.
Oct. 4
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
all the weights so far have been pretty conservative. since this style of training is so new to me, i wanted to give myself some wiggle room to feel things out first. i'm ravenously hungry, incredibly sore, and already up to 215 already though, so i think it was the right choice to start out.
sept 25
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
sept. 26
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
sept. 27th
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!
sept. 29th
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.
Oct. 1
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
Oct. 2
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.
Oct. 4
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
all the weights so far have been pretty conservative. since this style of training is so new to me, i wanted to give myself some wiggle room to feel things out first. i'm ravenously hungry, incredibly sore, and already up to 215 already though, so i think it was the right choice to start out.
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