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Deadlift rage PB? 
Me gusta le hypertrophy
- Thread starter BennyC
- Start date
Deadlift rage PB?
Not a PB as such but progress nevertheless! But yes, rage gains.
Ta, felt joocey.
DOGGCRAPP
So DC commences tomorrow. I've had a little rest up since Monday (end of HST / big 3 attempts) and had a bamboo session with my masseuse today to get rid of some colossal adhesions on my rec fem's. Took several minutes with bamboo & her full bodyweight to rid so using a roller/rumble was a bit hopeless! My TFL is still slightly inflamed so will be addressing this too.
For those that aren't familiar with DC:
http://www.t-nation.com/free_online...how_to_build_50_pounds_of_muscle_in_12_months
In essence:
A/B workouts (chest/shoulders/triceps/back width/back thickness) / (biceps/forearms/calves/quads/hamstrings)
Rest pause/straight sets/widowmaker sets
Extreme (weighted) stretching immediately after each exercise
Blasting/Cruising phases
Squats/Deadlifts last on their respective days (for all out effort & controversy)
Beat the logbook more reps and/or weight each workout or the exercise is dropped for something else.
Eat like a horse.
Widowmakers: follows a heavy 4-8 rep set by about 2-3 minutes. 20 reps with a weight roughly your 10-12RM. Then the obligatory extreme stretch.
Some conflicting information as to whether slow 6s negatives are supposed to be used. I made good progress without these last time so will stick to what I know. Tbh combined with all the rest pause & failure training slow negatives would make recovery even more horrendous I'd imagine.
These should be quicker workouts too which will make my evenings a bit less of a rush so I have a bit more time for study in the evenings.
RP = rest pause
SS = straight set
Calves are a 5s neg, 15s stretch, 0s concentric
Deadlifts are a heavy SS followed by a slightly less heavy SS with more reps.
May swap a few variants out as I've not used some of the equipment there yet so will see how I get on.
Will type up properly at some point. Will show progression week on week.
So DC commences tomorrow. I've had a little rest up since Monday (end of HST / big 3 attempts) and had a bamboo session with my masseuse today to get rid of some colossal adhesions on my rec fem's. Took several minutes with bamboo & her full bodyweight to rid so using a roller/rumble was a bit hopeless! My TFL is still slightly inflamed so will be addressing this too.
For those that aren't familiar with DC:
http://www.t-nation.com/free_online...how_to_build_50_pounds_of_muscle_in_12_months
In essence:
A/B workouts (chest/shoulders/triceps/back width/back thickness) / (biceps/forearms/calves/quads/hamstrings)
Rest pause/straight sets/widowmaker sets
Extreme (weighted) stretching immediately after each exercise
Blasting/Cruising phases
Squats/Deadlifts last on their respective days (for all out effort & controversy)
Beat the logbook more reps and/or weight each workout or the exercise is dropped for something else.
Eat like a horse.
Widowmakers: follows a heavy 4-8 rep set by about 2-3 minutes. 20 reps with a weight roughly your 10-12RM. Then the obligatory extreme stretch.
Some conflicting information as to whether slow 6s negatives are supposed to be used. I made good progress without these last time so will stick to what I know. Tbh combined with all the rest pause & failure training slow negatives would make recovery even more horrendous I'd imagine.
These should be quicker workouts too which will make my evenings a bit less of a rush so I have a bit more time for study in the evenings.
RP = rest pause
SS = straight set
Calves are a 5s neg, 15s stretch, 0s concentric
Deadlifts are a heavy SS followed by a slightly less heavy SS with more reps.
May swap a few variants out as I've not used some of the equipment there yet so will see how I get on.
Will type up properly at some point. Will show progression week on week.
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Yerp IF errryday. Trudel says carbs should be tapered/stopped in the evenings but tbh this is probably based on older science (and his experience). Will still take most my carbs PWO but ensure I get a reasonable amount in before. Circa 100g before and 200ish after.
I remember the DOMS from last time
My bench weighted stretch totally fried my front delts, used 22's so will probably go lighter for the weighted stretch and focus on getting good pec involvement.
Quite punishing but made a nice change! Strength endurance should shoot up fairly rapidly
My weighted stretch after pull ups was a BW+20KG hang for a minute
grip, pls respond. Due to this I strapped up for my first working set of deads as I couldn't be buggering around with missing a rep due to grip. Second set no straps.
Tricep's already feeling the onset of DOMS
Edit: for reference when I last did DC and this workout my bench was at 92.5KG and finished at 97.5KG so it's come on well since then!
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Felt like a spanner as always starting out with curls.
Calves painful as ever, takes about 3 and a half/4 minutes to do a set with those tempo's! Strong nt sure if about to poo self.
GHR's were interesting, I fell short of the required reps so should drop this exercise but as it's the first week will have another stab at the next B1 workout. I did have some back pump so waited for this to subside before ramping up the weights for squats.
Squats felt alright, not as strong or powerful as they have but attribute this to doing them last rather than first! 160 just felt a bit meh, not particularly tidy so would like to optimise my form. 90-120s rest. The widow maker at 110 was joocey. It's become clear I'm more dominant on my right side as my glute is fried but my left is still 'come at me bro'. Possibly due to subconsciously trying to keep off my left hip/quad. My TFL is still slightly inflamed and rec fem mildly too. I'm hoping squatting less frequently will help this to heal up.
93.1KG this morning.
Big update, sexy jpeg at the end.
Front delts smashed, triceps smashed, lats smashed.
Front squats feel great for my core but the load is just too light for my legs, highlighting the weak link so will address with form where possible and just keep pushing. My window maker could have been heavier so will be considerably next B2.
CGBP felt very nice for the first time in a long time. Form & mechanics good, gains good. Room for moaaar weight.
Absolutely mirin the hack/front squat machine, first use and it feels fantastic. Can go heavier too which is great. Definitely want to maintain a more upright position for my backsquat so will adjust my form to emulate this where possible.
Starting this DC phase on a Wednesday wasn't a great idea as I finished it yesterday with calves, hamstrings, glutes and quads and now have heavy deads to do at the beginning of the next phase tomorrow. RIP.
Volume & intensity feels perfect, resting & sleeping well. DOMS are manageable. Heaviest this week 94KG, lightest 93.2KG which is nearer to where I should be 1.5KG gain this month. Dreamerbulking.
Front delts smashed, triceps smashed, lats smashed.
Front squats feel great for my core but the load is just too light for my legs, highlighting the weak link so will address with form where possible and just keep pushing. My window maker could have been heavier so will be considerably next B2.
CGBP felt very nice for the first time in a long time. Form & mechanics good, gains good. Room for moaaar weight.
Absolutely mirin the hack/front squat machine, first use and it feels fantastic. Can go heavier too which is great. Definitely want to maintain a more upright position for my backsquat so will adjust my form to emulate this where possible.
Starting this DC phase on a Wednesday wasn't a great idea as I finished it yesterday with calves, hamstrings, glutes and quads and now have heavy deads to do at the beginning of the next phase tomorrow. RIP.
Volume & intensity feels perfect, resting & sleeping well. DOMS are manageable. Heaviest this week 94KG, lightest 93.2KG which is nearer to where I should be 1.5KG gain this month. Dreamerbulking.
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Caporegime
Fuaaaaaaaaaaaaaaarblubberingly awesome!
man... I was feeling weak from training in a gym full of rugby players and then I come and read this, I feel so emasculateed!
How long are your rest pauses?
15-20 seconds/15 deep breaths.
Hence that significant drop on the second and 3rd set!
Then ofc an extreme stretch immediately after lasting 60 seconds.
Chest stretch will be a flye held at the bottom but am favouring a dip held at the bottom with my feet supported to reduce the weight slightly
Back is a 20KG weighted hang (dat grip/pump) or some ISO stretching horizontally.
Quads I sit on my toes and lean back
Biceps/forearms/shoulders I hold on to a racked barbell behind and sink down with arms outstretched to hit the intended area
Hamstrings...you get the idea.
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An update from the last two weeks / 6 workouts / second phase of DC. Weight between 93.5/94KG, thighs knocking on 26.5/27" :/
Comments in brackets weight/reps relate to the previous week. I will compile all eventually for ease of viewing.
As I'm not on dem der sterons the expected progression DC works with is quite ambitious for someone training unassisted, I am still making reasonable/good progression though but will probably use the strategy of:
Trying to better the last workouts weight with reps and once this is achieved;
Increase the weight & reduce the reps slightly and repeat (trying to better/beat) with the following workout.
I'm quite pushed for time as I have 6 days until my exams and am very tired so if this is erroneous or doesn't make sense then right now FUUUUU.
For your troubles:
Comments in brackets weight/reps relate to the previous week. I will compile all eventually for ease of viewing.
As I'm not on dem der sterons the expected progression DC works with is quite ambitious for someone training unassisted, I am still making reasonable/good progression though but will probably use the strategy of:
Trying to better the last workouts weight with reps and once this is achieved;
Increase the weight & reduce the reps slightly and repeat (trying to better/beat) with the following workout.
I'm quite pushed for time as I have 6 days until my exams and am very tired so if this is erroneous or doesn't make sense then right now FUUUUU.
B1 - 04.11.13 - Come at me again… Bro.
Straight Bar Curl: RP - 20/30
37.5KG - 15, 5, 2 = 21 (more reps, more weight)
Hammer Curl: SS - 11-20
12KG's - 17 = 17 (more reps, same weight)
Standing Calf Raise - SS, 5s.neg/15s.hold/0s
42.5KG's - 10 = 10 (more reps, more weight)
GHR: RP - 15/20
BW - 8, 5, 4 = 17 - still getting to grips with these and optimising set up.
Back Squat (Low Bar): 5-8 / 20
160KG x 8 PB (same weight, double the reps
112.5KG x 20 (more weight, same reps)
For your troubles:
Man of Honour
