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AnsweredProspective Strongman Training:I lift things up and put things down

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geneticallyjacked
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2011/03/20 06:26:55 (permalink)

Prospective Strongman Training:I lift things up and put things down

Decided to return to DC training forthe first time in a while. My training has been all over the place as of late and I had hit a major plateau. No major strength gains in quite some time and a disk bulge into my sciatic nerve for good measure. That's on it'sway to being fully recovered now so I decided to slowly wade into DC training again. So I'm hoping to see some major size and strength gains in the next few weeks,let's do this ****! more on this later. 
 
post edited by geneticallyjacked - 2012/02/08 16:28:48
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geneticallyjacked
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Re:Running up that hill: Dc training 2011/03/21 02:12:20 (permalink)
day one:
chest
smith machine incline bench press
40kg 12
60kg 12
80kg 9- Rp-3-3 all exercises done with 6 sec negatives
 
smith machine shoulder press
80kg 8 rp-2-3-2
 
cable pressdown 30kg 12-5-5 
 
cable latpulldown
75kg 8-4-3
 
seated cable row
70kg 20
can'tgo heavy here due to disk bulge.
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geneticallyjacked
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Re:Running up that hill: Dc training 2011/03/24 01:58:33 (permalink)
my body feels almost back to normal, still can't push too hard, I don't get the all clear for atleast another two weeks
 
chest
machine press
40kg 12
85kg 12
110kg 8-4-3  R.Pall exercises again with 6 sec negative
 
delts
lateral raise
8s 10-3-3, R.P again 6 sec negative
 
tris
skullcrushers
35kg 10-9-8 R.P
 
lat width
95kg 10
100kg 8-3-2 R.P
 
thickness
seated cable row
can't go heavy because of my disk,
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Re:Running up that hill: Dc training 2011/03/24 07:41:45 (permalink)
Good luck geneticallyjacked. take it slow and steady.
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Re:Running up that hill: Dc training 2011/03/24 10:01:18 (permalink)
Thanks JDK
 
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Re:Running up that hill: Dc training 2011/03/24 16:59:33 (permalink)
Good luck with this mate. I'm a DC'er too, done a good few blasts now with a lot of success, you can see my last blast in my journal. Currently not on DC as i'm in pre-contest mode and DC is just too much on limited calories and masses of cardio.
All i will say if you don't mind is get rid of the isolation exercises, pressdowns and lateral raises are not usually used in DC, choose a compound exercise such as an extension or reverse bench for example for tri's and a OH press of some sort for delts. You may want to do a little reading in the puppy pound on Intense Muscle for some more advice, there is a lot to DC and a lot of people, me included! get it wrong at the start!
If i can be of any help with your blast give me a shout.

 
 
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Re:Running up that hill: Dc training 2011/03/25 09:46:49 (permalink)
Cheers Ox, I'll give a look at your journal. I put in the isolation exercises because there is certain stuff I can't do at the moment due to my disk bulge. I've done DC before and I really didn't put enough emphasis on the negatives, I already see that making a difference, when I'm all healed I hope I can blast properly.
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Re:Running up that hill: Dc training 2011/03/25 12:22:10 (permalink)
Fair enough mate, best of luck with it all. Don't forget your extreme stretching, that does as much as the lifting!

 
 
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Re:Running up that hill: Dc training 2011/03/28 09:42:55 (permalink)
Cheers man, I won't. That's something I have neglected in the past but it really making a difference this time
 
 
Chest
incline db press
40s 8 + 2 + 1
 
delts
machine press
65kg 8 + 2+ 1
 
Tris
reverse grip smith bench
 
100kg 6
85kg 11 + 5+5
 
cg lat pulldown
75Kg 8+4+3
 
seated cable row ( all I can do due to back injury)
just 80kg really slow to avoid aggravating my back injury) 10 reps
 
weighted scap retraction hold 60kg 30 secs
 
Stretched after every bodypart
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Re:Running up that hill: Dc training 2011/03/31 09:48:02 (permalink)
Biceps
incline db curls
20s 10,4,4
 
forearms
reverse wrist curls
12s 12,5,4
 
legs leg extension
145kg 10
65kg 20
 
leg curl 75kg 10
45kg 20
 
 
 
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Re:Running up that hill: Dc training 2011/03/31 09:51:12 (permalink)
Chest
inline smith machine press
80kg 10,3,3
 
delts
smith press
80kg 9,4,3
 
tris
smith cg bench press
80kg 12,6,3
 
lat width
wide grip lat pulldown
100kg 12,6,4
15 sec static hold
 
thickness
seated machine row
75kg 10,5,4
static hold
 
weighted scap retraction
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Re:Running up that hill: Dc training 2011/03/31 16:37:14 (permalink)
Some nice weight being lifted mate! Keep them weights going up!

 
 
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Re:Running up that hill: Dc training 2011/04/02 19:00:16 (permalink)
missed logging a workout but since i'm not cleared to squat or leg press til monday they won't be too interesting
 
chest
some warm ups
machine chest press
different machine than last time as i trained at a different gym cos i'm back home
 
82.5kg 11+4+3
 
delts
seated db press
had to drop  weight sig to allow for slow negatives
35s 11+3+2
tris
skullcrusher
40kg 13+5+4
 
cable latpulldown
82.5kg 8+4+3
 
seated underhand row
80kg 12- then 50kg 20
can't do any proper thicknessmoves til I'm medically cleared. quite depressing
 
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Re:Running up that hill: Dc training 2011/04/02 19:02:12 (permalink)
cheers ox! I'm pretty focused now, I'm determined to do a serious blast.
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Re:Running up that hill: Dc training 2011/04/04 00:19:08 (permalink)
hey some more logging to do
 
biceps
standing db curls
30s 10,5,4
 
seated hammer curls
25s 10,5,5
 
some leg extensions and leg curls
should be able to squat this week fingers crossed
 
also did various plank variations
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Re:Running up that hill: Dc training 2011/04/04 08:28:35 (permalink)
Morning...just having a quick zoom...hope you have a good training week..and thanks for dropping into mine...really kind...
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Re:Running up that hill: Dc training 2011/04/04 11:09:57 (permalink)
Cheers NG, hope your training goes well too
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Re:Running up that hill: Dc training 2011/04/05 23:55:05 (permalink)
physio told me im ok to go back to proper back and leg training just to keep the reps relatively high for six weeks
happy enough with that.
incline db press
warm ups
40s 15 r.p
 
machine delt press
70kg 12 rp
 
RGsmBP
90kg 15r.p
 
cg pull up
bw 15 r.p
 
deadlift
130kg 18, no straps
 
all exercises done with slow negatives as dc dictates, extreme streching after every bodypart
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Re:Running up that hill: Dc training 2011/04/06 07:46:28 (permalink)
Cool, sounds like a sensible plan. Ease yourself in mate.  
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Re:Running up that hill: Dc training 2011/04/06 08:12:58 (permalink)
Morning...thanks for dropping in.....it's good that you can start getting back into training again, the way you want to but take it steady hey?....be good...(oh boy..I feel such a hypocrite saying that!! I'd be just flying straight in without even thinking about it...lol).....but don't you do that..okay?..hahahaha.....toodles...
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