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[Dark M3kel 48]

14.05.2014

Dips an der Maschine: 130x16*, 2x20 kg Stretch 70 sec

Schulterpresse: 50x18*, BWE Stretch 60 sec

French Press auf Schrägbank: 42.5x19*, 40 kg Kabelturm Stretch 60 sec pro Arm

Latzug eng im Hammergriff: burned it, nur 90x8 und somit fliegt die Übung raus.

Rack Deads mit straps(e): 165x10, 145x12, 32 kg Stretch breit bis zum Versagen

Bis auf den Latzug ein Traumworkout. Latzug breit ab nächstem Mal.

Epic gainz!

[mhochzwei 614]

Was soll das eigentlich mit den loaded stretches? Also bzw. was erhofft man sich davon?

Mai 14, 2014 bearbeitet von mhochzwei

[Dark M3kel 48]

Quelle:

http://www.elitefitness.com/forum/weight-training-weight-lifting/science-behind-dc-training-671147.html

Da stand auch noch mehr. Hier Teil 1.

07-Nov-2009, 09:19 PM

future

Freelance Writeri

Join Date: Jan 2002

Gender: M

Posts: 2,209

The Science Behind DC Training

Posting a few posts from around the web that really wrap up the training theory of DC training. Some of you have seen this before, others perhaps not.

From Viscious ove at the HST board many years ago.

Max-OT has a complete absence of any high-rep connective tissue remodeling scheme. Even DC's program has built-in mechanisms to keep Joint Pain down.

DC's reasoning, which pretty much fits with mine, is to not derive your diet from a macronutrient ratio of the total caloric intake. Rather, you "default" to a protein/BW ratio (2g/lbs just seems like a safe ratio ), then let volume and TUL dictate your post-WO and daily carb intake. Having done both, then you push up your caloric intake, if need be, with fat. If gains stagnate, add in more protein (which will add more fat as well.) If fatigue increases, add in more carbs.

On the hypertrophy pecking order, I have them ranked as such:

1) DC

2) HST

3) Max-OT

4) DFHT

For people who want a solid program for both hypertrophy and strength, I really think DC is the best one out there.

For strength-oriented people (i.e. powerlifters) who want a program tailored for them, I think Max-OT is the way to go. And it's the fastest among the lot at developing pure strength.

The average DC trainee has more successful training history than the average HST trainee, and thus have less problems structuring a diet to it. Max-OT is a really good program, but I think the success rate (hypertrophy) with DC have been measurably higher.

Is one set for a body part this infreqently really that effective?

It is when you torch it with 20-rep squats, post-failure technique (i.e. rest/pause, statics) and loaded stretches.

Two major advantages exist with DC over traditional HST

1) His use of loaded stretches is roughly the equivalent of thowing >5RM negatives into the 10s phase, and then increasing that load by modulating stretch variables. For the body parts that the stretches cover, it becomes the primary strain stimulator and such in those parts.

2) His rep ranges and the rest-pause techniques combine for a form of density training, which is great for creating endurance-related adaptations. That in turns means the supra-protein diet DC espouses will be used as efficiently as possible through the 24-hour period after that meal. Classic HST doesn't have anything that intensive unless you include drop sets.

1) DC = high strain through loaded stretch, high metabolic stress, weekly load progression, failure.

what is the benefits of the rest pause?

Rest pause is a form of clustering. It lets you hit more reps for a given weight than you'd normally would. He doesn't recommend RP for everybody, though. Both that and statics is up to the (central nervous system) recovery of the trainee.

Also he recommends statics? Where do you hold the weights near the contracted position and what is its benefits?

It's HIT/fatigue-oriented thinking. He views it as a way to extend the effort beyond positive failure. Holding the weight in a contracted position significantly increases metabolic stress, which as with the other burn techniques, can help creates a nice pump, boost erk1/2 signal, stimulate muscle metabolism, and really help out with the post-WO glycogen uptake.

DC's loaded stretches regimen creates a super-high strain effect that breaks the very high threshhold most advanced-level trainees have from not doing SD. Beginner-to-intermediate trainees don't need it to grow, but can certainly benefit from that sort of modality. What limits the DC noobie is basically their ability to hit failure, with the proper rep cadence (the 4-6 second negative), under extreme metabolic duress. I bring up Brawn, because most people who've done Hardgainer, have done the 20-rep breathing squats. If you can do 20-rep squats, you have the mental makeup to do DC. If you can't, then wait.

I have a lot of admiration for the DC training, but it's a hard program. It makes men out of boys1) DC's program requires that (natural! trainees eat at least 2g/lbs protein. (which is considered a lot anyway) will benefit you beyond extra calories, most serious DC trainees strongly abide by this. I don't think it hurts; it's relatively difficult for your body to convert protein into energy or excess fat. You have two training bouts where mRNA and protein synthesis levels will be acutely elevated as well as the overall summation effect. And, frankly, do you really want to eat all those extra calories in carbs and fat? I think that rec goes up to even 3g/lbs, but for this diet (and the fact that the carb intake would be higher than a normal DC bulking diet), we'll leave it at 2 g/lbs protein.

I wouldn't even recommend HST or Max-OT to somebody with less than one year of practical training experience and learning. And DC is harder than both.

I would normally agree with the DC experts. The strength gains on DC's system is largely dependent on the mass gains you get from the system. If you don't grow on DC, you have little-to-no chance of getting stronger. Failure-based systems use a sort of retrogressive causation fallacy to interpret the improved CSA=extra force relationship to support their ideas on recovery and their pragmatic model of strength=size relationship. That is, if they've done more reps than before, they've gained size. If they don't, they haven't gained size. was thinking, for example, a static hold of dumbells, with incline curls.

Yeah, that's DC stretch training territory. You'd hold it for 45-60 seconds; if the stretch is long enough, you'll kick in the myotatic reflex, which increases the effective tension. That's when Dante's stretching exercises become the devil.

With the loaded stretches he'd have you do, and that overall the DC routine would give you better results than " HST. That is, if you can handle the failure and keep progressing.

Roughly half of his stretches are isometric. They are effective because the light loads are relatively significant enough to stay ahead of the stretch-reflex threshhold. The other half, much like many of Parillo's fascia stretches, have a limited useful life. You could keep extending and extending the stretch time to fight off RBE, but then metabolic work, pain threshhold, and other factors quickly diminishes the dividends.

DC program is aggressive with mechanical strain and metabolic stress. By using loaded stretching (and having the myotatic reflex kick up effective peak tension through the stretched part of the muscle) on most of the bodyparts, he amplifies the strain/MAPKp38 signal to levels only accessible were a trainee using negative-heavy training. By using rest-pause, he implements a sort of density training which creates a horrible amount of metabolic stress. Finally, he uses a bulking diet structure that enables his trainees to eat very high caloric diets without a pronounced risk of bodyfat increase.

Or, rather, his trainees to eat big, then he bumps up the metabolic stress techniques (through the rest-pause and non-WO short cardio sessions), so that the body is storing this caloric intake as efficiently as possible. This plays off the idea of letting diet dictate your training. Believe it or not, this sort of bulking/training philosophy was the status quo up until the beginning of the 90s. Parillo, who was notorious for his insane high-calorie diets, discussed at length about using the body as a storage factory. And this is how most athletes have trained.

The mechanical strain techniques DC uses (cluster, LS, some DCers do high-load static holds as well), feeds off the traditional wisdom of letting your training dictate the diet. Ergo, the high protein demands. But, his group of people happen to be very good at doing the timed carb intake thing and eating sufficient post-WO carbs, because again they understand that DC is still a Performance-oriented system. The DC system pursues both progressive and absolute load more aggressively than any other program in existence, outside of HST. And thus, the strain it generates on the muscle is always significant.

Even though DC is more or less 2x-a-week per bodypart, it would generate better results than HST provided you can muster the intensity and eat big. The mechanical strain is roughly equivalent to 5s/post-5s. But the metabolic stress is that of Strossen's 20-rep programs, which isn't true for HST's 5s program. Although I'll probably draw fire for saying this, but you can view it as a super, super tweaked version of a old-school human growth hormone - somatropin - routine.

) Rest Pause = cluster (high volume at high load = more p38) + density training (short rest period = higher erk1/2 activity)

2) Loaded stretch = high p38 through initiating reflex (though DC's approach arguably produces diminishing results for certain DC stretches due to detraining effect of said reflex)

3) Continuous progressive load = no need for SD (albeit, load steps may not be ideal and the rotate-the-exercise MU management scheme is not optimal for strain)

4) Aggressive high protein bulk, which for most folk would be a 750-1500 caloric surplus.

Well if you use progressive load on the loaded stretches then the reflex will be not detrained

The reflex actually always gets detrained when you use it. It's always most pronounced the first few times you perform the loaded stretch. Moreover, because in DC, the LS are done after heavy metabolic stress is applied, the reflex kicks in a bit later than it would otherwise. The progressive load helps to fight this, but not all DC/fascia stretches easily facilitate progressive load. Finally, the longer you go on a stretch, after a certain point, you won't be able to generate a higher tension response due to a relaxation counterresponse. That's not a knock against DC, just that there's a practical limit to using the reflex to generate higher tension.

Then why does dc uses 3 exercises per rotation? What is the rationale behind this?

It's primarily necessary in order to vary the MU recruitment pool and manage the amount of fatigue. Each session torches your central nervous system connection for that part, but does it differently than the session before. For example, if you do dips one day, then incline press for the other, the lower pecs and delts do not get torched both sessions. Also, because DCers rotate between free weight, free bodyweight, and machines, the stabilization factor varies, which adjusts the neural drive requirement. Or to pit it another way, a person would be crazy to do 20-rep at-the-floor squats for every leg day, but if say he intersd it with hack squats and leg press, suddenly it's more feasible. The rotation creates a sort of cycling scheme for the central nervous system fatigue. The disadvantage to this, though, is that the strain you apply to the muscle does vary session to session in sort of zig-zag fashion.

How do you explain the wicked strength gains made on dc?

1) Frequency is twice every 8 days. Traditionally, that's the frequency range that HD2ers and HGers use to increase strength.

2) The 3-exercise rotation strategy implementing a sort of neural-drive cycling scheme

3) Although DC is a strength-oriented program, its requisite load ranges (as with many >5RM failure-based programs) and slow cadence means there's a significant requirement for metabolic efficiency as well as overall central nervous system adaptations in optimal functional Performance. The combination of the bulking diet and high metabolic stress enables both high glycogen storage and significant endurance-related adaptations, taking care of a big part of the DC program. In comparison, Max-OT is much less influenced by this metabolic issue, because the rep cadence is more traditional and the rep range is very short.

4) Green tea is a mild stimulant.

5) Finally, any program that successfully puts on a lot of mass (such as DC), enables the possibility of enormous strength gains.

in dc there is only 1 set.do you think that this 1 set can provide huge hypertrophy as it is 2 sets bodypart week?

Remember that sets, as are all volume discussions, require context. DC is not a Big Four program. For any given session, you'll be hitting bodyparts directly or indirectly 2 or 3 times from just your work sets. A work set may be rest-paused, which roughly works out to two work sets per exercise for given relative load (i.e. 15-20 reps for 10RM.) Finally, you add in loaded stretches

DC said that for legs that dont grow a set of 4-8 reps then a 20 rep set with a weight you can do 12 only?

From the standpoint of weightlifting tradition, 20-rep squats is as time-honoured as they come. 20-rep squats produce a sick amount of metabolic stress and offer a form of clustering at a fairly high load. Finally, there's a possibility that clustering/density training could produce higher strain than contiguous reps. I'm working out a variation of 20-rep and Gironda with some people that more or less replicates that. But I'm not completely sure how well it will work. Again, from DC's point of view, 20-rep squats are part of the training methodology that has worked through the years.

Also dc does only 1 set of stetches duration 45-60 s per bodypart?do you think that you need to stick to 60 s or less?what is the ideal duration?do you recommend more than 1 set of this loaded stretch or 2 sets of ls are better?

Really, there is no ideal duration. It's more apparent if you read some of the flexibility training manuals out there. I only recommend shorter times because HST is high frequency and because the stretch loads begin near your 5RM. You need less duration to benefit from it. Whereas on DC, the lower frequency and more moderate stretch loads (with some exceptions) requires longer times.

Also, it's not desirable to do multiple sets of LS, because you'll speed up the detraining of the stretch reflex. The emphasis should be on continuous time per stretch, where the reflex increases the tension signal. At some time duration, an inverse relaxation response will kick in. Then the tension peaks or goes back down. You don't want to stretch that long. You don't want to detrain your reflex to be able to stretch that long. But 45-60s is reasonable for what he wants his trainees to do.

Is it an optimal split where there is no overlap compared to max ot?

Max-OT templates are wacky because some templates have a lot of upper-torso overlap, and other templates don't. Dude didn't think through his workout plan well enough. Week to week, your results seem to bop and weave.

DC's push-pull-leg split is good for managing the central nervous system stress. But I think it might help to throw in metabolic sets periodically every 2 days or so. For example, on leg and pulling days, throw in a 15-rep set with a machine chest press. On pulling and pushing days, throw in a 15-rep leg press set or do bike/stair cardio. On pushing and leg days, throw in a 15-rep row and pulldown set. All done at a very light weight just enough to cause some burn.

The strength gains from Dante's clients on his program, for me, is fairly consistent with my experience with HIT. Because HIT is about demonstrating your size gains through strength -- if you gained a lot of real, force-produced mass -- your strength levels will take off, even if the coupling of your system has been mitigated. There's of course significant flaws with HIT, and by no means am I saying that it should be used primarily as a strength-training system, but generally if your mass gains are big, your strength gains will be big. The general complaint among HIT trainees is that they enjoy these strength gains but have little size gains to show. But the brilliance of Dante's program is how its additional strategies creates sauard mechanisms whereby a Brawn-ish HIT program can mantain HST-validity, even if the HIT aspect of it begins to collapse.

In fact, I'd also say that the DC program, provided you can continue the progressive overload, is probably more effective than HST routine at building mass. 1) His exercise rotation switches up the recruitment pattern, so that you can partially avoid some of the strength-negating effects of failure training. Of course, you still can't hit the bodypart 3x-a-week this way, but the residual damage from the load stretching means some growth is occuring at baseline protein synthesis levels.

2) He implements a periodized recovery cycle (right terminology) in order for the central nervous system to catch up. This isn't the same thing as strategic deconditioning, but it recognizes you can't be "on" all the time. Also, because the training program by default aims perpetually for new PRs, at least the first week of that recovery cycle will not be completely mitigated by RBE.

3) Use of post-failure techniques as well as 20-rep breathing squats means he's ratcheting up the erk1/2 levels, and thus even with the very low volume, you'll enjoy enormous sarcoplasmic hypertrophy workout to workout. Couple that with Dante's stance on EAT!!, you'll see immediate size results as well as some recourse against the wipeout of your central nervous system. Unlike a unoptimized HST routine, you can expect sarcoplasmic hypertrophy every workout.

4) Load stretching. Now, this part is the unique wrinkle of his program. Turns out this is, for the bodyparts we care about, the load stretching is the secret -- the primary growth stimulator -- this is what essentially creates both the strength increases and sustainable growth -- without frying the central nervous system. This is the genius part. It's not just that the program is taking advantage of the length vs. tension curve to create major sarcomere disruption workout to workout -- it's that he's also relying on the lenthy TUL to inititate the passive stretch reflex and indirectly create a progressive load at the super-stretched position. It doesn't really matter that the training loads are themselves rather low -- as long as the trainee remembers to increase the starting training loads (or stretch angles) workout to workout, or extend his TUL long enough workout-to-workout to kick off the passive stretch reflex, he'll effectively have his necessary mechanical stress progression. Nearly every time. And so, he'll get his major p38 activity here, his sarcomere hypertrophy here.

5) And if you believe there is a relationship between cell volume and satellite cell creation, then you'll also realize that his three-part combination of post-failure techniques, loaded stretches, and managed load progression -- all accomplished in the same workout -- is a nicely packaged milieu that creates a snowball hypertrophic effect. Ergo, the amazing results.

Mai 14, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

Lyle Mc Donald sah das Extremstretching u.a. als ausgedehnte Negative/statische Wh an, die im Anschluss an eine Übung zum Versagen sozusagen die time-under-tension um weitere 45-90sec erhöht.

Fakt ist, dass ich seit dem Extremstretching nur sehr geringen Muskelkater habe, Wadenkrämpfe haben sich sogar komplett verabschiedet. Nur die Brust ist am dritten Tag überhaupt noch "ange"katert, der Rest ist an Tag 4 vollkommen fit.

V.a. Quadrizeps steckt die zwei Sätzchen weg wie nix, evtl. bau ich nach Dantes Vorbild bei einer der Quadübungen einen 50er Satz rein, Beinpresse bietet sich an.

[Dark M3kel 48]

Heute morgen 82.4, scheint das neue stabile Gewicht zu sein. Heute mal gar kein Sport, muss auch sein, schön den Faulen raushängen lassen.

[Dark M3kel 48]

16.05.2014

Kabelcurls: 65x10/4/2+20 sec Statisch, 60 sec Stretch
Hammercurls: 2*16x12, 50 sec Stretch mit 45 kg
Waden stehend: 80 kg x 9 Wh superslow
Beincurls: 65x10/4/2+20 sec Stretch
High Bar Kniebeugen: 120x6, 130x5, 90x20; dann beide Streiches für Beuger & Quads

Ein Herz gefasst und die blöden Multipresse-Ausfallschritte/Beinpresse-Kombo durch DC-konforme tiefe Kniebeugen mit hoher Ablage versucht, daher der zweite Satz vor dem 20er, musste mich wieder rantasten an die Limits.

Rechts von mir am Kniebeugeständer ein Wettkampfbodybuilderviech, das erst 420 an der Beinpresse durchlumpte und sich dann an 175 kg Beugesätze ranmachte. Schaute schon grimmig zwischen den Sätzen in Richtung meines Racke, da musste ich einfach noch 10 kg drauf legen und mit den 130x5 High Bar einen PR aufstellen, haha...
Ich war überrascht, wie viel Power ich noch hatte, obwohl ich seit Monaten keine Beugen mehr trainiert hatte. Zuvor war bei 135x5 mit tiefer Ablage (low bar) Schluss gewesen - als erste Übung ohne Vorermüdung der Waden und Beinbeuger, und nach wochenlanger Technikoptimierung.

Tiefe stimmte auch, hatte die Sicherheitsablagen so eingestellt, dass jede Negative knapp über ihnen endete. Der 20er Satz war deutlich zu leicht, ein richtiger Widowmaker wär mit Sicherheit auch mit mindestens 100 kg drin gewesen.

Mit Spotter sowieso überall noch 1-2 Wh mehr, wollte es nur nicht übertreiben bzw. demnächst mal bei den Warmupsets abwerfen üben.

Jahresziel wird auf jeden Fall 160x6 High Bar sein.

Mai 18, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

Ja geil. Bizepsmaschine weg, Wadenmaschine weg... erst fast ausgetickt. fuarkin DOGGCRAPP!!!! fuarkkkk. Dann aber die gunst der stunde genutzt für ein paar classic lifts oder so. Deloadtraining? Sth like this.

Umbau mc fit nervt.

Lh-curls 40x8 myoreps, high bar squats 132.5x6/95x20, rack deads ab unterem knieteil 170x9/150x10, borgedips +40x10/+20x10, french press 45x12 myo, waden an beinpresse 150x15/180x12 und bisschen reverse kabelflys. Ging klar soweit. Nur 9 pullups mit parallelgriff, fuark. Aber lange nicht mehr drin tbh. dafür sauberst mit kurzer kontraktion oben.

[Dark M3kel 48]

Reverse Flys: 2*6 kg, 4x15-10

Seitheben: 2*6 kg, 4x17-10

Shrugs: 2*40-34 kg, 4x15-8

Press mit sehr weitem Griff, abwechselnd front/neck: 35 kg, 4x15-8

Seithebemaschine: 25 kg, 4x15-10

Dipmaschine: 90-85 kg, 4x15-10

Kh-Extensionen fuern Trizeps: 28-20 kg, 4x15-9

Bankdips, sehr eng: 4 Saetze zum Versagen

Fertig. Hat ca. 75 Min gedauert, Satzpausen fast durchgehend bei 90 sec.

Fast alle Sets wie gewohnt ca. 1 Wh vor totalem Versagen abgebrochen.

Juni 7, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

weg

Juni 17, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

Leg Day in der Hölle.

Thermometer des Feels zeigte 350 Grad Celsius an im Schatten.

Satzpausen 1-2 min je nach Übung. War in etwas über 60 min durch.

4X10-12 Leg Curls. 60-50kg, mit Spitzenkontraktionen

6X10-12 High Bar Squats ohne Lockout. 100-85 kg.

4X10-12 Leg Press ohne Lockout. 260-230 kg.

4X10-15 Leg Extensions mit Squeeeeze. 35-30 kg.

4X10-15 Leg curls, nur obere 50% der ROM, quasi Burns. 50-45 kg.

3X8-12 Romanian Deadlifts ohne Lockout. 90 kg.

1 Set RDL gespart und 2 Sets Ausfallschritte, weil Bus erwischt werden musste.

Tanktop zu 99% zwei Graustufen dunkler.

Nah am Rande des Kollabierens.

Loved it.

[Dark M3kel 48]

Back Day Volcano.

Dead Stop DB Rows: je Arm 4x13-9, 40 kg. Erhöhte Bank für mehr ROM.

Meadow Rows: je Arm 4x12-6, Tbar+30-25 kg. Spitzenkontraktion.

Partial Plate-loaded Lat Machine: 4x12-6, 150-120 kg.

Latmaschine full ROM, breit parallel: 4x12-8, 135-125er Einheit. Unten kontrahiert.

Pullups max. Breit mit Hilfsgewicht: 4x till failure.

Rudermaschine, nur hintere 50% ROM, 2-3 sec Spitzenkontraktion: 4x13-8, 60-55 kg.

Pullover an der Bauchmaschine: 4x12-8, 70-85 kg.

Done. 65-70 min, glaub ich.

[Mega rAFC ? 36]

Mo: Back

Rack Deads

Pullups

Tbar-Rows

Pulldowns

Cable Rows

Cable Pullover

Row Machine

Tu: Chest/Abs

DB Flys

Chest Dips

Incline DB Bench Press

Barbell Incline Bench

Ab Machine

Hanging Leg Raise

Woodchopper

Th: Legs

Leg Curls

Squats

Leg Press

Leg Extensions

Leg Curls

RDL

Lunges

Fr: Shoulders/Calves

Reverse Flys

Lateral Raise

Wide Grip Shoulder Press

Lat Raise Machine/Rev Bfly

Seated Calf Raise

Calf Leg Press

Standing Calf Raise

Sa: Arms

Crossbody Hammer Curls

Pushdowns

Scott Curl Machine

Dip Machine

Barbell Drag Curls

30* French Press

Reverse Cable Curls

Wenn das kein Trolling ist, bin ich auf einen umfassenden Erfahrungsbericht gespannt

[Dark M3kel 48]

War ne Notiz an mich selbst. Sah gestern etwas anders aus, weil das Studio noch nicht fertig umgebaut ist und daher einige Übungen nicht gingen.

EDIT:
Den Plan oben werd ich etwas anders gestalten als geplant, war aber eine gute Orientierung.

Juni 17, 2014 bearbeitet von Dark M3kel

[Xandir 28]

Weil bei so einem Plan meist die Rippetoe-Shao-Racheengel ankommen: "Geht nicht, weil darum...only Squat and Strength-Training..."

Usw.

Juni 10, 2014 bearbeitet von Xandir

[Badass Pat 1179]

Ja, es ist auch nicht sinnvoll mit so einem Plan anzufangen.

Aber wenn man schon einige Jahre trainiert, eine solide Basis hat, und sich seiner Ziele bewusst ist, dann spricht nichts gegen den Plan.

[Dark M3kel 48]

weg

Juni 17, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

Erst Brust vernichtet:

Butterfly (Spitzenkontraktion, Sitz hoch, Griffe hoch, upper chest litt, nach der letzten vollen Wh paar partial reps) im Supersatz mit Band Pull-aparts (genaugenommen blaues Expanderseil, halbiert):

60x15/15 pull-aparts.

60x10/12

55x9/11

50x7/9

Kh-Schraegbank 30*, Chest focus, Hammergriff, nur die brustlastige ROM: 2*28x15, 2*28x11, 2*28x9.

Auch hier paar burns nach der jeweils letzten Wh.

Kh-Fliegende, Stretchfokus, nur die belastende ROM:

2*12x13, 2*12x12.

Dann noch das blaue Seil dazwischengeklemmt, megafeelz! x11 Wh reingekloppt.

Dann mit extrem breitem Abstand Push-up-Griffe aufgestellt, wieder das Band auf maximale Spannung eingespannt und schön tiefe Push-ups (Kinn übers Seil, also upper chest buaaaaaahhh!) ohne Lockouts. 15,13,11. Aua.

Mit burns.

Am Ende Pec Minor Dips mit blauem Band und 20 kg dran:

12,11,9.

Dann an die Wadenmaschine stehend.

100X14, 105x9, 110x7.

Durchgeatmet.

80X12 + Drop sets mit <10 sec Pausen dazwischen.

Runter auf 75.70.65.60.55.50.45.40.35.30.25.20.15.10 - nur noch 6! reps gingen mit 10 kg, dann noch paar Teil-Wh bis es brannte wie die Teebaumöl im Anus (fieldtested beim User Schoenling, fragt ihn).

Treppe hochgestolpert, Tasche gekrallt, abschließend fast runtergeklatscht. Boah.

Achja, vorm Tren ne Ladung Black Powder, gab gut Gas, aber net soo überzeugend.

[Badass Pat 1179]

Hab heut mal diese Lat-Iso an der Klimmzugstange gemacht.

Ka, ob das diese Wide Grip Lat Partials sind.

War auf jeden Fall ziemlich nice.

[Dark M3kel 48]

Ziehst nur aus dem Lat.

Ich habs an der Maschine gemacht. 150 kg drauf und nur die kleine Teil-Wh, bis der Lat platzt.

[Zooler 1852]

Roidet ihr alle?

[Badass Pat 1179]

Ich machs glaub lieber an der Stange. Dann aber nächstes mal mit mehr Gewicht und Straps.

[Dark M3kel 48]

Schultern gestern. Meist zügige Wh bis auf die Wh nah am totalen Versagen, was bei praktischem jedem Set der Fall war.

Satzpausen 60-90 sec.

Reverse Butterfly, 2/3 ROM (Fokus auf dem schweren Kontraktionsteil hinten): 50x28, 55x17, 60x14, 65x6 + drop sets runter auf 10 kg (weitere 34 Gesamtwh)

Seithebemaschine, oben 1 sec Spitzenkontraktion, nur bis Ohrhöhe: 30x18, 35x11, 30x8 + drop sets auf 10 kg

Over and back presses: 30x14, 30x11, 30x8 + burns

Seitheben am Kabel, einarmig: 10 kgx11 pro Seite, 10x5 pro Seite, 5x11 pro Seite; dann Arm angewinkelt und paar Wh mit 15 kg

Swings Destroyer Sets auf 30* Schrägbank: 2*20 kgx20 partials, 2*12 kgx16 partials, 2*6 kgx16 partials

Band Pullaparts: 3 sets mit 12-17 reps

Beinheben frei: 22,20,16 + burns

Cable Crunch: 70x14,70x13,70x12

Waden sitzend: +45x14,+40x12,+35x10,+30x11 (sehr kontrolliert, volle ROM; ca 4 sec pro Wh)

Waden stehend: 105x6, 100x6,95x6,90x6 + eine ekelhafte Dropsetserie bis auf 5 kg, jeder Satz bis zur letzten Wh, die noch bis zur Mitte der ROM ging und so schmerzhaft war wie fast nichts zuvor. Also quasi 18 drop sets to failure oder kurz davor, jeweils 1-5 Wh oder was noch so ging, dauerte so 3 min.

60 min, fertig. 32 sets plus diverse drop sets.

[Dark M3kel 48]

Arms and Calves.

Alternierende Pinwheel Curls, 60 sec Pause:

2*16 kg x10/10, 2*14x10/10, 2*12x10/10; 2*10x14 normale Hammercurls hinterher, gleichzeitig statt alternierend

Pushdowns Seil, peak contractions, 60 sec Pause:

55 kg x17, 60x15, 65x9, 60x10

Scottcurlmaschine einarmig, nur wenige sec Pause nach allen Sets, +1 steht für leichte Hilfe durch anderen Arm:

20 kg x15/15, 17.5x10/10, 15x7+1/7+1, 12.5x6+1/6+1, 10x7/7, 7.5x6/7

Dipmaschine full rom, very strict, Ellenbogen stark fixiert 30 sec Satzpausen:

80 kg x17, 85x10, 90x7, 85x6, 80x6, 75x5

Sz-Curls eng, Restpause, 10 sec zwischen den Wh der Restpause-Sets, 60 sec zwischen beiden Restpause-Sets:

32.5 kg x9+3+2+1; 27.5x7+2+1.5+1.5+1.5

French Press Flachbank, engster Griff der Sz:

27.5 kg x16, 27.5x12, 27.5x8 + nach dem Versagen der Extension mehrere Wh Engst-Bankdruecken, bis die Trizepse nahezu platzten

Kh-Curls liegend auf Schrägbank, KH zusammengepresst während des Satzes, 30 sec Satzpause:

2*12 kg x12, 2*12x8

Kh-Trizepsextension von oben zur jeweils gegenübeliegenden Schulter, 30 sec Pause:

12 kgx12/12, 12x8/8, 10x10/10

Wadenheben sitzend, 4 sec pro Wh, sehr sauber und volle ROM:, 30 sec Satzpause:

+45 kg x15, +45x8, +40x7, +35x7

Wadenheben stehend:

105 kg x8, 100x7, 95x6, 90x6 und wieder wie gestern drop sets bis runter auf 5 kgx6, dann nach diesem Massaker noch mehrere burns/partials, bis die Waden zu explodieren drohten

60-65? min oder so.

[Dark M3kel 48]

Beine.

Vor dem Training 1 Portion Grenade Booster.

Beincurls einbeinig, leicht vorgebeugt, Position 15/5, 1 sec Spitzenkontraktion, leichter Hüfteinsatz bei den schwersten Wh, 30 sec Pause nach jedem Satz, l/r:

20 kgx15/16, 22.5 kg x11/12, 25 kg x10/10

Sumo Beinpresse, breitester und höchster Stand auf der Plattform, 3-4. Sitzposition, ohne Lockout, 90 sec Satzpause:

180x18, 210x14, 240x11

Bulgarische Kniebeugen, kein Lockout, leicht gestützt mit Hand am Rack, nach jedem Satz 30 sec Satzpause, dann Beinwechsel usw, l/r:

27.5 kgx14/15, 25 kgx11/12, 22.5 kgx10/10

Beinpresse, sehr enger Stand und ganz weit unten auf der Plattform, kein Lockout, 3. Sitzposition, 90 sec Satzpause:

150 kgx15, 150 kgx13, 150 kgx12

High Bar Squats ATG, keine Lockouts, 90 sec Satzpause:

80 kgx12, 80 kgx10, 80 kgx9

Hackenschmidt, fast max. Tiefe, keine Lockouts, mittlere Standweite, Gewicht auf den Zehen (bin teilweise auch leicht abgehoben mit den Fersen), 90 sec Satzpause:

+60 kgx10, +55 kgx12, +45 kgx11

Beincurls liegend, beidbeinig, nur die erste Hälfte der ROM (also stretchbetont), unten verlangsamt, Position 11/5, 30 sec Satzpause:

50 kgx16, 45 kgx10, 40x9

Danach wollte ich mich auf die Bank in der Umkleide legen und einschlafen. Hab etwa 15 min gebraucht, bevor ich mich überhaupt umziehen konnte... krass. Beine komplett Matsche. Plante noch 2 Sätze Ausfallschritte oder sowas einzubauen, ging aber beim besten Willen nicht mehr. Bauch wär heute auch dran gewesen, aber impossibruuuuuu.... wieder so 60-65 min Trainingszeit nach dem Warmup.

Das mit Abstand Ekligste waren die bulgarischen Kniebeugen; die Kniebeugen waren dann einfach nur demütigend, wenn ich überlege, dass im ersten schweren Absatz 130-135 kg 6-7x drin sind... total annihilation.

Juni 14, 2014 bearbeitet von Dark M3kel

[Dark M3kel 48]

doppelt

Juni 17, 2014 bearbeitet von Dark M3kel