Calling myself out.

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[olympia]

Big fan of DC training. Will be watching with interest. Good lifts bro

[BeastBuilder]

Definitely interested to see how this will go, was looking at doing DC training when I was looking for a new programme, with it being quite advanced and not being up to that level yet I opted for 5/3/1 but DC is the next programme I would be look at doing if I ever got sick of 5/3/1.

Will be very interested to see your results :nod:

Have you ever done Low Volume Training before ? Or used Rest Pause techniques ?

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[olympia]

I did a period of DC a while back. Got crazy strong and gained a few kgs but my joints took a hammering and ended with a shoulder injury. This was before i ever used gear though. Definately extreme intensity. Will you be doing a 6 week on followed by 1 or 2 weeks cruising?

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[thatwaslight]

can you please give cliffs of dc training?

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[Optimass]

Similar to how I train. Low volume and set failure to only last rep ...

You haven't mentioned the stretch protocol - tis is a fundamental part of DC ... how are you going with it? Facia stretching can be achieved through deep tissue massage also ... this is how I used to do it.

Great you're posting a journal IDW - will be an interesting one for sure based on the system itself.

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[Monarchking]

^^ i seen dudes on youtube reverse gripping on the smith machine, you free weight that shiz?

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[Monarchking]

^^ i seen dudes on youtube reverse gripping on the smith machine, you free weight that shiz?

yea bro free weight. and the fella that I taked about that did 3pps free weighted that too.

Sweet i might give it a crack

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Did workout 2B Yesterday - Biceps, Forearms, Hamstrings, Quads, Abs

For Squats I did

140kg 5 warm up

160kg 12 then dropset/widowmaker -> 130kg 16

I had 180kg on the bar at one stage... but took it off again, baby steps. Next time 180kg. Or maybe 160kg for 20 as a goal... see how it goes.

[I Declare War]

DC Training is going well - I've settled into a routine. I'm glad I chose a 3 day split. Getting some mad DOMS from training like this. The emphasised negatives are killer! My workout notebook is set up real neatly now and the numbers are starting to climb.

Workout 1B 13/01

Hammer Strength Chest Press (Finisher = Pec Deck Machine)

80kg 9,6,4

Pec Deck 300lbs 12 reps

Hammer Strength Shoulder Press (Finisher = Paramount Deltoid Machine)

85kg 11,3,2

Para Delt. 185lbs 12-15 (lost count)

Rack Lockouts (Finisher = Dumbbell Pullovers)

120kg 7,4,3 (Best tricep exercise ever! Did the negative really slow)

DB Pullovers 47.5kg 13

* Skipped Reverse Grip Bench this round.

Close-Grip Pulldowns (Finisher = Dumbbell Rows)

210lbs 8,3,1

DB Rows 67kg R:8 L:7

T-Bar Rows (Finisher = Dumbbell Shrugs)

5 plates 7,3,2

DB Shrugs 50kg 7

Ab Cruch Machine

Stack till failure (20-30 reps)

[justhell]

H B D I D W

Have a good one

[Monarchking]

happy birthday, 30?

:shifty:

[I Declare War]

Cheers guys!

Monarchking! No lol only 28! Phew it'd suck to be 30!