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Mini-Challenge: Doggcrapp Days of Summer


chairohkey

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Warriors...come out and plaaayyy.

 

So this mod is back for a quick down and dirty mini for my iron brothers and sisters. Brace yourselves dis gonna get good.

 

snape.gif

 

WTF is Doggcrapp?

 

Well Doggcrapp Training or DC Training is a method of rest-pause training that has been popularized over the recent years. Named after its creator Dante Trudel, aka Doggcrap, its a brutal but efficient way to get swole.

 

Here are the basics:

  1. You do your set for as many reps as possible, take 15 deep breaths, rep to failure again, 15 more breaths, then rep to failure for a final run.
  2. The aim is to stay within a 11-15 repetition range in total (e.g. 8+3+2=13).
  3. The eccentric or negative phase of the lift (e.g. lowering the bar in a bench press) should be done slowly. As a general guideline 4 seconds would be a good guide, but the key is controlling the downward phase.

According to Dante:

 

"A hypothetical set of incline bench press after warm-ups might look like?
a. 275 8 reps to failure (rack the weight)+10-15 deep breaths
b. 275 2-4 reps to failure (rack)+ 10-15 deep breaths
c. 275 1-3 reps to failure (rack) and done or optional static hold."
 
 
So the challenge:
  1. Select one accessory lift each training session and utilize the DC Training method.
  2. Record (not video) your lifts and notes about each session in this thread.
  3. Optional: Share post lift swole selfies.

 

Some thoughts:

  • Since you'll be lifting to failure DC Training is optimal when you have a training partner for safety reasons.
  • If you train alone use precaution. A power rack w/ safeties, dumbbells, and machines (BLASPHEMY!) are good tools.
  • The following muscle groups should not be exercised using the DC training: quads, back (e.g. rows), and calves.

Now get at it.

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I humble myself before Brahweh. 

 

and will consider said challenge. 

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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Yes Brahweh, we will do what you say.  

 

However, your "hypothetical set" seems a little light to me,  did you forget your spotter?

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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This challenge let me down. I've already been doing this.

FitNotes Workout - Thursday 30th July 2015

** Overhead Press **

- 135.0 lbs x 10 reps

- 135.0 lbs x 11 reps [Rest-paused add-on to previous set. 3,2,3,3]

FitNotes Workout - Sunday 2nd August 2015

** Bench Press **

- 225.0 lbs x 8 reps [Pr repeat!]

- 225.0 lbs x 7 reps [10 breath Rest-paused add-on to previous set. 1,2,1,1,1,1]

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I tried this with Dips (+45lbs.)  8, 3, 2, 1, 0 (negative down, couldn't get up.)

 

I'll try this again with the most important exercise...  Curls.

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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Closing out my bench sets tonight with this. Took my 8rm load and got 23 reps with 6 rest pauses. Chasing the edge of failure.

FitNotes Workout - Wednesday 5th August 2015

** Bench Press **

- 225.0 lbs x 7 reps [=8rm]

- 225.0 lbs x 8 reps [10 breath Rest-paused add-on to previous set. 3,3,2]

- 225.0 lbs x 8 reps [15 breath Rest-paused add-on to previous sets. 3,3,2]

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I tried this with Dips (+45lbs.)  8, 3, 2, 1, 0 (negative down, couldn't get up.)

 

I'll try this again with the most important exercise...  Curls.

was just thinking i could try this out with dips! (but bench dips)

 

out of curiosity, why not quads, upper back and calves with this? 

yes, also curious since i was originally thinking lat pull downs for this.

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Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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was just thinking i could try this out with dips! (but bench dips)

 

yes, also curious since i was originally thinking lat pull downs for this.

 

I disobeyed and did it for my final 2 sets of lat pulldowns today. No badness happened.

Also blasphemed and did it on the shoulder press machine. I actually think the machines are perfect for rest-pause as you're going to failure, a number of times.

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I disobeyed and did it for my final 2 sets of lat pulldowns today. No badness happened.

Also blasphemed and did it on the shoulder press machine. I actually think the machines are perfect for rest-pause as you're going to failure, a number of times.

 

It isn't blasphemy to use machines for this.  The goal #datpump and machines help you isolate the muscles.  I should have done this yesterday...

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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It isn't blasphemy to use machines for this.  The goal #datpump and machines help you isolate the muscles.  I should have done this yesterday...

 

I see what you mean, i kinda misread this comment:

  • If you train alone use precaution. A power rack w/ safeties, dumbbells, and machines (BLASPHEMY!) are good tools.

In hindsight it means machines are good for this, but blasphemous otherwise.

 

 

I no read goodly

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I see what you mean, i kinda misread this comment:

  • If you train alone use precaution. A power rack w/ safeties, dumbbells, and machines (BLASPHEMY!) are good tools.

In hindsight it means machines are good for this, but blasphemous otherwise.

 

 

I no read goodly

 

Well, its doesn't fit into the PL/strongman/crossfit mantra.  But us good looking Bros...  They have their uses.  

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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out of curiosity, why not quads, upper back and calves with this? 

 

yes, also curious since i was originally thinking lat pull downs for this.

 

 

According to DC its mostly a safety thing. Since the quads and back move heavy weight training rest-pause may result in some form breakdown. However I think lat pull-downs would be fine.

 

 

8/7/15

 

DB Flat Bench - 190 (95's) x 10, 4, 2, 1 (assisted).

 

This was after I did  barbell bench and overhead press so the triceps were smoked. I then followed up with a couple set of 10 on the pec deck.

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Cross posted from my battle log:

 

I tried the Doggcrapp mini-challenge this morning.

 

OHP:

40 lb 

15 9 7

 

Curls:

40 lb EZ-Curl

13 8 7

 

I don't think I did the negative slowly enough, and the weight is too light but I preferred to start light and work up.

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here's mine!

 

underhand lat pulldown

 

warmed up: 5x30#; 5x50#; 3x70#

 

90#

9, 5, 5 +static hold

 

ended up at 19 reps which is above the aimed rep range of 11-15. It may have something to do with women being able to volume better and perhaps the method was created with men in mind? or the weight was too light.

 

kind of liked it though because it helped speed up my time in the gym!

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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From 8/6 workout

DB Curls 35lb: 9, 4, 5

 

From 8/7 workout

Push Press 135lb: 8, 4, 5 +static hold (4 sec negatives)

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“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
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Saturday August 8.  Curls.  In the Squat Rack.  Of course!

 

85 pounds, sets of 5+3+3.  Just a start.  I was pretty wiped by the time I got to it.

 

PWO Swolfie:

 

en6u53.jpg

 

Um.  Sorry about the shirt.

  • Like 3

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Don't try this with dumbbell kickbacks.  I didn't think it worked out the best for me, but I got massive pump.

 

O7aVyjdl.jpg

 

Yes, that is bigger than 17" in backwards.

 

I tried it again with reverse grip bicep curls... and I was holding back on myself.  I was able to do 15, 8, 8, 6 and I should have used a lot more weight...

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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No curl rack today, so everything had to be done from the floor.

 

Overhead Press:

135 pounds: 3+1+PP

115 pounds: 7+2+2

115 pounds: 6+2+2

115 pounds: 5+2+2

 

Maybe it will get better next time.  Then we can work towards getting the weight back up to the bare minimum.

 

Curls:

85 pounds: 6+4+3

85 pounds: 6+4+3

85 pounds: 8+4+4 - maybe with a little bit more cheating persuasion

 

I was wearing the same shirt as Saturday and there is simply no excuse for taking a swolfie in a 5K Run T-Shirt.

 

2gMwId.jpg

 

It's August already and that sunburn still needs work.

  • Like 1

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

No curl rack today, so everything had to be done from the floor.

 

Overhead Press:

135 pounds: 3+1+PP

115 pounds: 7+2+2

115 pounds: 6+2+2

115 pounds: 5+2+2

 

Maybe it will get better next time.  Then we can work towards getting the weight back up to the bare minimum.

 

Curls:

85 pounds: 6+4+3

85 pounds: 6+4+3

85 pounds: 8+4+4 - maybe with a little bit more cheating persuasion

 

I was wearing the same shirt as Saturday and there is simply no excuse for taking a swolfie in a 5K Run T-Shirt.

 

2gMwId.jpg

 

It's August already and that sunburn still needs work.

 

Bro. look at the seperation between you bicep and tricep.  I'm mad jelly

 

despicable-me-gif-minion.gif

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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