DogCrapp Training

[Megiddo]

Originally posted by Severedties
You should be doing more reps for deadlifts. Today i did 285 for 14 pause 6 reps and pause again and did 3 reps.

That is the rep scheme he recommends. I have been growing alot off that.

yeah definately. I bascially screwed the pooch todaybut that won't happen again as I know what I did wrong and what to fix.

[bighitz]

megiddo,, ill give you my feedback on what you did or posted above.. reply in caps

dumbbell flies 25 lbs 3@12 (DITCH THESE BECAUSE YOU NEED TO STRETCH WITH DB. BETTER OFF WARMING UP THE INCLINE BP)

Incline barbell press 135lbs@12 statc hold for 1:00 (ARE YOU DOING STRAIGHT SETS OR REST PAUSE SETS?, THE STATIC HOLD A THE END OF THE REP SHOULD BE ABOUT 30SEC LONG OR SHORT PUMPS, ALSO WHERE IS THE DB STRETCH?)
SHOULDERS/TRIS SHOULD HAVE COME AFTER CHEST, THATS THE WAY ITS LAID OUT.
*Assisted chins 3@12 (THIS WAS FINE, BUT DO THESE AFTER SHOULDER/TRIS, AGAIN STRAIGHT SET OR REST PAUSE?)
Bent over Rows 135lbs@12 static :45(NICE BUT NO STATIC ON THIS DONT WANT TO INJURE YOURSELF)
Machine shoulder presses 100lbs@15 static for 1:30(NICE, SAME WITH STATIC 30SEC OR PUMPS)
Deadlifts 185@8 static for :35(AGAIN NO STATIC AND DO THIS AFTER BACK WIDTH, THIS SHOULD BE A STRAIGHT SET OF 6-8 THEN A HEAVIER SET OF 4-5 NO REST PAUSING)
Triceps 100 till failure static for 1:25 (I lost count and just went until I couldn't do them anymore) WHAT DID YOU DO FOR TRICEPS? ALSO DO AFTER SHOULDERS/CHEST 30 SEC STATIC AND REMEMBER ALL THE STRETCHES AFTERWARDS

ON YOUR NEXT ROUTINE UP THE WEIGHT, YOU WANT TO HIT FAILURE AT ABOUT 7-8 ON THE FIRST REST PAUSE SET.. ASLO YOU NEED THE STRETCHES.

[lxorl]

they recomend not rest pausing deadlifts or squats though.....

Originally posted by Severedties
You should be doing more reps for deadlifts. Today i did 285 for 14 pause 6 reps and pause again and did 3 reps.

That is the rep scheme he recommends. I have been growing alot off that.

[Megiddo]

Originally posted by bighitz
megiddo,, ill give you my feedback on what you did or posted above.. reply in caps

dumbbell flies 25 lbs 3@12 (DITCH THESE BECAUSE YOU NEED TO STRETCH WITH DB. BETTER OFF WARMING UP THE INCLINE BP)

Incline barbell press 135lbs@12 statc hold for 1:00 (ARE YOU DOING STRAIGHT SETS OR REST PAUSE SETS?, THE STATIC HOLD A THE END OF THE REP SHOULD BE ABOUT 30SEC LONG OR SHORT PUMPS, ALSO WHERE IS THE DB STRETCH?)
SHOULDERS/TRIS SHOULD HAVE COME AFTER CHEST, THATS THE WAY ITS LAID OUT.
*Assisted chins 3@12 (THIS WAS FINE, BUT DO THESE AFTER SHOULDER/TRIS, AGAIN STRAIGHT SET OR REST PAUSE?)
Bent over Rows 135lbs@12 static :45(NICE BUT NO STATIC ON THIS DONT WANT TO INJURE YOURSELF)
Machine shoulder presses 100lbs@15 static for 1:30(NICE, SAME WITH STATIC 30SEC OR PUMPS)
Deadlifts 185@8 static for :35(AGAIN NO STATIC AND DO THIS AFTER BACK WIDTH, THIS SHOULD BE A STRAIGHT SET OF 6-8 THEN A HEAVIER SET OF 4-5 NO REST PAUSING)
Triceps 100 till failure static for 1:25 (I lost count and just went until I couldn't do them anymore) WHAT DID YOU DO FOR TRICEPS? ALSO DO AFTER SHOULDERS/CHEST 30 SEC STATIC AND REMEMBER ALL THE STRETCHES AFTERWARDS

ON YOUR NEXT ROUTINE UP THE WEIGHT, YOU WANT TO HIT FAILURE AT ABOUT 7-8 ON THE FIRST REST PAUSE SET.. ASLO YOU NEED THE STRETCHES.

Appreciate the feedback bro. After looking back at my Monday session, I did way too light of weight so tomorrow I will definately up the weight and get in good stretches. I will post my leg workout later on. I can say that yesterday I did this right and I have some good soreness from only doing three sets.

[bighitz]

No problem, just remember the layout
chest/tris/shoulders/back width/back thickness day 1
bis/forearms/calves/hams/quads day 2
repeat day 1 on day 3..

If you dont mind i would like to see what exercises you are rotating for each body part.

[Megiddo]

Originally posted by bighitz
No problem, just remember the layout
chest/tris/shoulders/back width/back thickness day 1
bis/forearms/calves/hams/quads day 2
repeat day 1 on day 3..

If you dont mind i would like to see what exercises you are rotating for each body part.

No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

[bighitz]

[QUOTE]Originally posted by Megiddo
[B]No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

[bighitz]

Originally posted by Megiddo
No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

see below

[bighitz]

Originally posted by Megiddo
No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

Ok lets do this,

shoulders-ditch the rear pec dec on shoulders, go with compound presse,, ex; seated military press, hammer strenght shoulder press or even db press (keep reps hight on db 15-30), i think you might stagnate on upright rows but its ok for now,,

back width-rows are more of a thickness exercise try rack chins or close grip pulldowns.

back thickness- i personally dont like good mornings for back thickness but thats just me, you could try db rows or bb rows

forearms-i like pinwheel curls as well you might stagnate fast on wrist curls, give it a go.


ok the reason why i said ditch rear pec dec is because you will see that deads will help develop them as well as back thickness exercises.. i cant remember the last time i worked my rear delts directly because deads and rows help them out nicely. good luck !

[Megiddo]

Appreciate that bighitz. I'll post some pics here this weekend of what I look like now (which is shit) adn then come back in a month to compare.

[Severedties]

Originally posted by lxorl
they recomend not rest pausing deadlifts or squats though.....

Ive been rest pausing on deadlifts, and its been going great. I see no reason not to. The squat shouldnt be rest paused, because the weight is on top of you and if you fail this is problematic. Deadlifts are easy to rest pause. Just drop the weight, take 15 breaths, pick it up and do 5 more. Its been doing wonders for me.

[bighitz]

how much weight are you rest pausing? most people that deadlift in general wouldnt do that ,, you will sacrifice form and possibly injure yourself,, i mean if someone does a dl of 315 for a brutal set of 8 im sure they will take a couple of minutes to rest for the next set,, but to each his own not going to try to convert what you do..just remember on dc training its not recommened.

[In-Human]

bighitz, Is correct, we do not do RP on any Back Thickness, this would be to injury prone and form would not very good as you get heavier. For Deads go with one heavy set of 8 then a heavier set of 4, T-Bar Rows, BB Bent Rows and Smythe Bent Rows go with one heavy brutal set of 12 reps, no static and for the Extremem Stretch you can strap into a Chinning bar and hang for 3 minutes with a wide grip with a DB strapped to you...

[In-Human]

Originally posted by Megiddo
No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

I WOULD OPT FOR DECLINE SMYTHE AND ANY OTHER INCLINE MACHINE YOU MAY HAVE ACCESS TO

Shoulders: Machine press, upright rows, rear delts on pec dec.

BB OR SMYTHE MILITARIES, SMYTHE BEHIND THE NECKS, AND AND ANY OTHER SHOULD PRESS YOU HAVE

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

CLBP, RCBP, SKULLS OR EZ CURLS ON THE FLOOR

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

RACK CHINS FRONT AND BACK, CLOSE AND WIDE GRIP PULLDOWNS

Back thickness: Deadlifts, T-bar rows, Good mornings

RACK DEADS, BB BENT ROWS, SMYTHE ROWS, TOSS OUT GM

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

PINWHEELS, REVERSE CABLE CURLS

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

[In-Human]

Originally posted by Severedties
You may do it so that you hit each bodypart each nine days (MT ThF). Or it is recommended that you do it such that you hit each body part twice each eight days (MWF). You go heavy, and each set is to extreme failure (you are using the rest pause technique, so you are going past failure).

95% of all trainees follow the 3 day split, MWF, those with exceptional recovery can go with the 4 day split MTThF, but this is not many at all, now some of us do a modified 4 day split due to the heavy weights we throw and all the warm up sets that need to be done...