First day o' Dogg Crapp

[HowardRearden]

Hey folks,

First night of DC training is now under my belt. The duration of my workout was nearly cut in half from the high volume rubbish I was doing before. Back Thickness, Width, Biceps, and Forearms were worked tonight. I went heavy as possible and am definitely feeling more worked than when doing a medium-weight high volume routine (hard to type at the moment. Never would have believed it a few months ago, so it goes for the typical Weider-fed averager eh? The rest-pause set approach is brilliant.

I foresee this unfolding into something beautiful. 6 months from now should tell the tale.

Here's how things worked tonight. I've read over and over these threads until my eyes were numb on anything concerning DC. For those of you that know the program well, please look over this and see if there's anything I am missing fundamentally.


DEADS

2 Warm-up sets
395 *near max* for 3

LAT PULLDOWN

2 warm-ups
Rest-Pause set

STRAIGHT BAR CURL

1 warm-up
Rest-Pause set

DB HAMMER CURL

1 warm-up
1 set to Failure

Thank you for your replies.

 

[Eat it or Beat it!!!]

dude no offence but u are WAY out with ur program. if u have been reading like uve said u have been mislead or reading the wrong info. your program is just way out of wack

i suggest u go and read it again and come back and post another program layout so we can look at it again.

btw how many days r u working out? what are rest pausing? are u extreme stretching and doing ur static holds?

 

[HowardRearden]

Three days a week.

What is so out of wack? Be more specific.

Yes, I am extreme stretching. No, I'm not doing static holds.
Rest Pausing, well..that's an intergral part of the DC plan from what I understand. Surprised you haven't heard of it if you're so well read on the topic.

 

[pullinbig]

looks good to me cept the reps on deads could be higher.

 

[HowardRearden]

Thanks PB. The deads were done with a weight that's pretty close to my max . Don't think I could have squeezed out another one. Would you recommend droping the weight a bit and pullin out a few more?

 

[thorsky]

What PB said. Looks good. Any reason your doing them in that order? Dante recommends (with good reason) doing bis, fores, width, then thickness. I know when I do deads, there is no way in hell I can continue to work out thus the reason it's the last exercise.

Good luck and keep us posted!

 

[HowardRearden]

Thanks Thorsky. Nah, there's no real reason I'm doing them in that order. And yeah, you're right, after deads I'm pretty well finished. Was tough to push hard through the rest of the exercizes. I'll switch that around next time, makes a lot of sense. Would you go a bit lighter on the deads so I could get 2-3 more reps? Thanks dude.

 

[thorsky]

Yes, I would go lighter and shoot for 6 - 8 reps. I set the bar down and reposition between each rep, no touch and go. Then I add some weight and do a heavy set of 4. Depends on your recovery.

 

[pullinbig]

set of 8 then a set of 4 will work. heres some mods i made to the program to make it more PLing friendly. this is prolly a better 2xw than a 3xw routine

rp = rest pause
ss = straight set

flat bench wide grip RP 11-15
reverse grip bench smyth RP 11-15
shoulder press RP 11-15
hacks 20 SS
mule raises calves 10-12 SS

rack pulls 8-10 SS
reverse narrow grip pull down RP 11-15
seated cable rows RP 11-15
DB curls RP 11-15
hammer curls 12 SS

decline bench PR 11-15
close grip bench RP 11-15
db military RP 11-15
squats 8-10 SS
seated calves 10-12 SS

SLDL 8-10 SS
wide grip pull downs RP 11-15
Bent over rows RP 11-15
hamer machine curls RP 11-15
cable hammers 12 SS

dips RP 11-15
cable push downs SS 20
shoulder machine RP 11-15
leg press 20 SS
standing calf raises.10-12 SS

reverse hypers 15 SS
Hammer grip pull downs RP 11-15
high hammer row RP 11-15
straight bar curls RP 11-15
spider curls 12 SS

 

[Eat it or Beat it!!!]

Sorry about that Howard, i wasnt away that u were doing a 4 day workout

A)
biceps
forearms
back width
back thickness

B)
Chest
Shoulders
Triceps

C)
Calves
Hams
Quads

I have been doing the 3 dAy workout a week for quiet some time

a)
Chest
Shoulders
Triceps
Back width
BAck thickness

b)
biceps
forearms
calves
hams
quads


What made u choose the 4 day workout?

 

[Eze]

You are not doing DC training, you are doing "HowardRearden Training".

If you want to do DC training, I suggest contacting him and be a paying client. There is WAY too much to DC's program that isn't posted online, so you really are not doing his program.

 

[MuffDyver]

i was gonna say also that it doesnt exactly look like DC training to me but its close. so if its not exact, dont put his name in front of it.

 

[Eat it or Beat it!!!]

You are not doing DC training, you are doing "HowardRearden Training".

If you want to do DC training, I suggest contacting him and be a paying client. There is WAY too much to DC's program that isn't posted online, so you really are not doing his program.

couldnt agree with u more. the man is a god of makin ppl into freaks

 

[HowardRearden]

Ok I got Pullinbig and Thorsky sayin' that the routine is looking pretty good. Got Easto Slick, and Eat it arguing otherwise. What's the consensus gents?

I am trying to follow what I've read of DC training from these threads, and this is the way I understand it. You guys that are saying "It's not right", are gonna hafta elaborate...what am I missing EXACTLY? I am here to learn, so please explain yourselves and shed some light on what it is i'm missing.

And if it's some kinda uber-secret unlocked only when you fork over $500 for a one-on-one with Dogg Crapp, that's cool I understand, man has to protect his market. If this is the case, just give me your opinions on "Howard Rearden" training (as coined by Easto). What can be done to make the above mentioned routine better?

 

[Eze]

I didn't say your program wasn't any good. IMO I think you can make some good gains.

All I said is that it isn't DC.... It's HowardRearden training

 

[Eat it or Beat it!!!]

for starters can u clarify how many days a week u are working out and how long uve been working out for?

 

[thorsky]

I think all Easto is trying to say is you can't truly "DC" train without Dante. You can read cycles for pennies, and all the stickies about DC training, and you can try to emulate the technique as best you can. But without Dante, it's still just YOUR interpretation of his methods. As an example, I started the DC training style about 8 months ago. After 4 months I signed on with Dante and found out real quick I had to make some major changes. I had the right idea, but I was missing lots of little details.

 

[HowardRearden]

Eat IT - I am working out 3 days per week.
I have been training for a year and a half.
I am 6'2'' 210lbs at the moment. Made good gains the first year or so,
have since hit a plateau, hence the need for a routine change.

 

[HowardRearden]

Easto

I see what ya mean. I merely referred to what I was doing as DC training simply because all I knew of it was from the threads.

So you think I may be able to go somewhere with the routine I have now? Recommend any modifications or pointers? Always eager to learn something..

 

[Eat it or Beat it!!!]

if you have read this site i think u should...it will solve aot of your questions especially in the stickies

http://www.intensemuscle.com/forumdisplay.php?f=45