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Brand new to DC - Have I got the hang of this?

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  • Brand new to DC - Have I got the hang of this?

    Hi Guys!

    Soaking wet here, just making sure I’ve got the basic layout and such right. If not feel free to rip into me! This has been collated over the past few hours of me reading various forum posts/logs/etc.

    ---------------------

    1) The first 3 weeks are are to set the initial records correct? After a full cycle through all the exercises THEN I start to ‘beat the log book’?

    2) Legs and widow makers!
    It seems that the norm here is to a straight heavy set of 6-10 reps, THEN perform the widowmaker set of ~20 reps or so. Is this the using the same weight as the heavy set of 6-10 and just done in a rest pause fashion? Or is this using a slightly lighter weight than the heavy set? (Take off say 10%?)

    3) Do my exercise selections and RP ranges look about right? There seemed to be a lot of conflicting information on this, some places recommend more straight sets [SS] vs rest pause [RP] on back stuff.

    (Note: some exercises are listed as ‘Machine’ because im in the process of changing gym and don’t know what it has yet!)

    4) Fortitude training, is this the new ‘version’ of DC training? Have I missed a trick here? Or is it totally separate?

    If everything looks Ok I will for sure be starting up a log here - HOPEFULLY tonight, if not tomorrow, detailing my first session!

    ---------------------

    Chest (11-15RP)
    Incline DB
    (Machine of some sort)
    (Incline/Decline) Smith Press

    Shoulders (11-15RP)
    Military Press
    DB Press
    Machine Press

    Triceps (15-20RP)
    Ez Bar tricep extensions
    Machine Triceps of some sort
    DB hammer grip tricep skull crushers

    Back Width (15-20RP)
    Reverse grip pulldowns (Front)
    Machine of some sort
    Wide grip pulldowns to behind head

    Back thickness (15-20RP)
    Reverse grip barbell rows
    Machine row
    T bar row

    ---------------------

    Biceps (15-20 RP)
    Standing Barbell Curls
    Preacher Curls
    DB Curls

    Forearms (10-20reps - Straight set)
    Hammer curls
    Pinwheel curls
    Reverse grip 1 arm cable curls

    Calves (10-12 reps, 5 sec negative)
    Leg press calves
    Seated Calves
    Standing calves

    Hamstrings (15-20 RP)
    Lying leg curls
    Seated Leg curls
    Stiff legged deadlifts (10-15 SS)

    Quads
    Back squats 1 straight set (6-10 reps) + WM
    Hack squats 1 straight set (6-10 reps) + WM
    Leg press 1 straight set (6-10 reps) + WM

    ---------------------
    Split's!

    A1
    Incline DB
    Military Press
    Ez Bar Tricep Extension
    Reverse grip pulldowns (front)
    Reverse grip barbell rows

    B1
    Standing Barbell curls
    Hammer curls
    Leg press calves
    Lying leg curls
    Back squats
    ---------------------
    A2
    Machine chest press
    DB Press
    Machine triceps
    Machine pulldown
    Machine row

    B2
    Preacher curls
    Pinwheel curls
    Seated calves
    Seated leg curls
    Hack squats
    ---------------------
    A3
    Incline Smith
    Machine OHP press
    DB Skull crushers
    Wide grip pulldowns behind head
    T bar row

    B3
    DB curls
    Reverse grip 1 arm curls
    Standing calves
    RDL
    Leg press

  • #2
    the window maker for legs is slightly less weight

    Comment


    • #3
      Originally posted by nanfangbuddha View Post
      the window maker for legs is slightly less weight
      So for example (Using round numbers)

      100 x 6-10 reps (Heavy set)
      90 x 20 Reps (RP - Widow Maker set)

      Comment


      • #4
        Originally posted by KSpencer View Post
        Hi Guys!

        Soaking wet here, just making sure I’ve got the basic layout and such right. If not feel free to rip into me! This has been collated over the past few hours of me reading various forum posts/logs/etc.

        ---------------------

        1) The first 3 weeks are are to set the initial records correct? After a full cycle through all the exercises THEN I start to ‘beat the log book’?

        You always try to beat the logbook, but if this is your first time then you will of course be experimenting with the weights that allow you to fall within the rep ranges of a given bodypart.

        2) Legs and widow makers!
        It seems that the norm here is to a straight heavy set of 6-10 reps, THEN perform the widowmaker set of ~20 reps or so. Is this the using the same weight as the heavy set of 6-10 and just done in a rest pause fashion? Or is this using a slightly lighter weight than the heavy set? (Take off say 10%?)

        You reduce the weight. There's no specific amount, it's whatever allows you to get 20(+) reps to failure.

        3) Do my exercise selections and RP ranges look about right? There seemed to be a lot of conflicting information on this, some places recommend more straight sets [SS] vs rest pause [RP] on back stuff.

        Typically, back width movements are rest-paused and back thickness movements are done with straight sets. The issue being safety, form, and heavier poundages. However, an exercise like seated cable rows, which would be considered a thickness movement, can be rest paused. Also a Hammer Strength low row. These are exceptions because you are seated and the movement and setup can allow the rest-pause to be done safely.

        (Note: some exercises are listed as ‘Machine’ because im in the process of changing gym and don’t know what it has yet!)

        4) Fortitude training, is this the new ‘version’ of DC training? Have I missed a trick here? Or is it totally separate?

        Fortitude Training is different. It is Scott Stevenson's (homonunculus) program.

        If everything looks Ok I will for sure be starting up a log here - HOPEFULLY tonight, if not tomorrow, detailing my first session!

        ---------------------

        Chest (11-15RP)
        Incline DB
        (Machine of some sort)
        (Incline/Decline) Smith Press

        Shoulders (11-15RP)
        Military Press
        DB Press
        Machine Press

        Triceps (15-20RP)
        Ez Bar tricep extensions
        Machine Triceps of some sort
        DB hammer grip tricep skull crushers

        Back Width (15-20RP)
        Reverse grip pulldowns (Front)
        Machine of some sort
        Wide grip pulldowns to behind head

        Back thickness (15-20RP)
        Reverse grip barbell rows
        Machine row
        T bar row

        ---------------------

        Biceps (15-20 RP)
        Standing Barbell Curls
        Preacher Curls
        DB Curls

        Forearms (10-20reps - Straight set)
        Hammer curls
        Pinwheel curls
        Reverse grip 1 arm cable curls

        Calves (10-12 reps, 5 sec negative)
        Leg press calves
        Seated Calves
        Standing calves

        Hamstrings (15-20 RP)
        Lying leg curls
        Seated Leg curls
        Stiff legged deadlifts (10-15 SS)

        Quads
        Back squats 1 straight set (6-10 reps) + WM
        Hack squats 1 straight set (6-10 reps) + WM
        Leg press 1 straight set (6-10 reps) + WM

        ---------------------
        Split's!

        A1
        Incline DB
        Military Press
        Ez Bar Tricep Extension
        Reverse grip pulldowns (front)
        Reverse grip barbell rows

        B1
        Standing Barbell curls
        Hammer curls
        Leg press calves
        Lying leg curls
        Back squats
        ---------------------
        A2
        Machine chest press
        DB Press
        Machine triceps
        Machine pulldown
        Machine row

        B2
        Preacher curls
        Pinwheel curls
        Seated calves
        Seated leg curls
        Hack squats
        ---------------------
        A3
        Incline Smith
        Machine OHP press
        DB Skull crushers
        Wide grip pulldowns behind head
        T bar row

        B3
        DB curls
        Reverse grip 1 arm curls
        Standing calves
        RDL
        Leg press
        The stickies should clear up anything else you're questioning. Also, T-Nation did an interview with Scott McDonough and it has insight and an example of a split.

        Comment


        • #5
          Originally posted by KSpencer View Post
          Hi Guys!



          4) Fortitude training, is this the new ‘version’ of DC training? Have I missed a trick here? Or is it totally separate?
          Totally separate program, but I trained DC for a very long time and it influenced FT substantially.

          -S
          The Book Has Arrived!
          The Book Has Arrived!

          Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


          www.TrueNutrition.com

          2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
          2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
          2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

          Comment


          • #6
            Thanks for all the replies guys! Have jumped in and loving it so far!

            Comment


            • #7
              Originally posted by KSpencer View Post
              Thanks for all the replies guys! Have jumped in and loving it so far!
              How's it going? Are you keeping a log on here of your numbers too?

              Comment

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