Sunday, May 15, 2011

Back at it

After so long off, I was a little leery about how to get back after it. Last thing I want is to hop right back in as if nothing happened or as if I hadn't had three weeks of atrophy to deal with.

Started with a bunch of dynamic work, a fair amount of bar work, Results. Wore knee sleeves and loose briefs for the squats and elbow sleeves and neoprene wrist support for the pressing.

Military press, Doggcrapp style, 130kg

15 reps first set, ten breath pause, 8 reps second set

Honestly, I like DC. I'd do it all the time if I didn't feel like I was compromising absolute strength. It probably wouldn't kill me to go back to it for a little while while I work out some of my other physical and hormonal issues.


Rather than continue with the Smolov cycle just yet, I loaded the bar with 265kg and did sets of increasing reps. First set was 5 reps, increased each set until the last set was 20 reps. At that point I'd had enough -- it was more an emotional/mental barrier than anything, I believe.

Depth was doubtless suspect on a few reps, but I was concentrating more on staying tight and in control than in making sure I sat down all the way. Most were more than fine.

Not sure whether I'll mix it up again next time or not. Might just go back to what I was doing.

I really need a plate-loaded pulldown. Been saying that forever.

Be interesting to see if I'm sore after this. My left thumb hurts, but isn't too bad. Just sore. Loading plates and holding the bar was no trouble, so apparently I'm well on the way to ok.

Bodyweight is holding steady again. Time to step up the eating.

Have a great week, all.


  1. Gotta ask, what is Dogcrapp style?

  2. Short version (and gross oversimplification) is that DC training is using a weight that you can lift between 8-12 reps; doing one set until you essentially fail (maybe one rep left in the tank); rack it; wait ten deep breaths; do as many as you can. That's the basic set.

    Check out the link above, as it will make more sense. DC was originally designed as a bodybuilding method, but has other applications. You do have warm-up sets and whatnot, but the idea is simple - short sessions per body part, work to near exhaustion, always improve.

    We can talk about it. I'm a big fan, actually.