Reply With QuoteI already did two workouts but really just testing the waters so far, trying to see how things work. Got some serious soreness in the chest and biceps and a fair amount on the triceps.
Brazilian Car Jack
Carlos's Doggcrapp training log
Since my meet was cancelled I wanted to try something different. I remember reading about this routine called Doggcrapp training (catchy name, huh?) a while ago, so I decided to give it a try. It's a bodybuilding/powerbuilding routine, which revolves around low-volume/high-intensity trainig, with a rest-paused set in most exercises.
Here's how it works
Workout A
Chest
Shoulders
Triceps
Back width
Back thickness
Workout B
Biceps
Forearms
Calves
Hamstrings
Quads
You're supposed to pick 3 exercises for each muscle group (say, 3 for chest, 3 for biceps etc...) and each workout you do one of those exercises. On most muscle groups, you do the set with rest-pause in the following way. You want to have in total 11-15 reps. So you take the barbell (suppose you're doing BB bench press), do as many reps as possible, with a controlled (but not super slow) descent, until failure. Then you rack the bar, take 10-15 deep breaths. Take the bar again, and go to failure one more time. 10-15 breaths and then squeeze your last reps. So, basically, you take the exercise to failure three times. Not all exercises are rest-paused: quads, back thickness (mostly deadlift variations), forearms and calves are done with more normal methods. The key, as in every decent training routine, is to beat your logbook: every time you come back to an exercise, you try to beat the reps or increase the weight. It is recommended that one does what is called "extreme stretching" after each exercise.
I'll do this for at least two months, until next year's powerlifting calendar is published by my fed.
Last edited by Carlos Daniel; 11-05-2011 at 11:10 PM.
Brazilian Car Jack
I already did two workouts but really just testing the waters so far, trying to see how things work. Got some serious soreness in the chest and biceps and a fair amount on the triceps.
Member
Yes, but what did you do????Originally Posted by Carlos Daniel
Brazilian Car Jack
Laziness precludes further information.
Member
I will probably run DC at some point myself, so don't take this the wrong way--but how does one come up with three exercises for calves?
Brazilian Car Jack
Seated calf raises
Standing calf raises
calf raises done in a leg press machine
You sorta have to be creative about it.
Member
If that's creative, you should take an art class lol.
What is the difference between back width and back thickness? slightly confused.. barbell row vs wide grip pull ups?
I'm in for the interest in "powerbuilding" for when the time comes
Brazilian Car Jack
I think back thickness is deadlifts ( traps, spinal erectors) back width is pullups, lat pulldowns (lats, teres, posterior delts).
I'm still trying to figure out how to find 3 compound movements for shoulders. For me shoulders= OHP and that's it.
Member
Probably a good excuse to fuck around with some dumbbells and arnold style pressing IMO. Also, didn't read they have to be compound in original post.. do you think the shoulder raises actually do anything with such light weight?
Brazilian Car Jack
It is recommended that the exercises be compound. It's hard to do rest-pause with isolation exercises, with side raises it would become a form disaster. Side raises never did anything for me. I'm planning on using these two machines we have at the gym, both plate loaded so I can increase in 5 lbs increments.
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