rev210

Walking is not running. Strong is strong.I am not trying to position to say DC wont work just it doesnt look like it would the right program for a strength goal. But perhaps you have some strength examples that could help clarify.You posted a vid of an overhead press, does the DC training system mean you and your mates can easily clean press atleast your own bodyweight? That would indicate your claim has some salt to it.(quantify)

Id like to qualify that by a strength program I meant something that is not "incidental" and relative as it is in the DC program.no intent to disrespect the program. A 100kg squat is stronger than 50kg but, this program is unlikely to efficiently deliver rapid strength gains on anyone other than a beginner or a complete slacker. And as agreed it is because its an asthetic program. Strength gains are a bonus and necessary incidental benifit but , volume appears to be the main effective vehicle of hypertrophy in the program. If that makes sense.

DC training appears to be a bodybuilding program. Not a strength program. So with that in mind, its focus is asthetic goals. If its more fun than arnies or ronnies program for you then just do it. Like everything else if you want the results of the guy who thought of it then you are out of luck. without the same genes and the juice program And more importantly the actual effort capabillity .People focus too much on the pro program as a means to the same results. there is night and day in what a punter considers a max lift effort or lift to 'failure' vs a good or professional athlete.

I see. Yes. If the goal is to gain muscle. How much do you have? Then how much extra? By when? Is there a specific point to the gain? (Asthetics? Stronger?) Perhaps more info To be sought To help with better guidance

Hazjaz. Missed what your goals were? Basically it sounded like you are happy training the way you do but want to get leaner? If so, then how lean? Vs where you are now. Its mostly a food thing to be leaner as already suggested. Training methodology will alter a little bit based on genetics, you may have to do more or less based on the genetic base you have. As suggested also eating too little either as a whole or in each of the meals per day can put the brakes on. There are lots of workouts around obviously. Getting bulk muscle can be achieved with many of them 1) go with something you enjoy 2) measure the effectiveness and goals in something qualitative (increases of weight/reps/time) 3) understand asthetics are subjective and genetically limited. You will always look like either a bigger/smaller/fatter/leaner you.

3 months into 2014 and the booze free attempt failed. Big setbacks in training ie none. Got myself unwell. Attempting to make April a better effort starting monday. pullups test was promising . 31 reps

200 pullups is do-able for sure, based on technique /style.Pullups become an endurance movement , like pushups. If done in the manner of the "pullup challenge" then it is less likey 200 would be seen, not impossible. Pullups as per challenge are :No bouncing/swing/kipping . Full extension , pronated grip , wider than shoulders grip. No pausing at any point. tested myself today for set and got 30 reps.

Provided you have the genetics , diet and rest you should have a red hot go at this over 12months.

Yes I was 'supporting' 145 is great work. 175 is significantly more 20% more. However, I don't believe it's impossible. Just depends on what you commit to. Think of it as 15 little kilos a side. or in one year 2.5kg improvement a month. Thats 2x 1.25kg plates. Take the challenge Nick ha ha... you know you want 175kg!

Good lift mate. Reckon there is a 175kg lift in you for 2014. Keep up the shoulder press too

From the very limited understanding i have. From what i can tell, Controlled rounding (actually contraction) upper thorasic spine is fine, actually good lever if significant strength is there.lower back stability is required. Zero movement . Lower back movement takes away hip drive and puts it under stress likely to farquar the posterior chain somewhere. If the weight is heavy enough. Including sciatic or piriformis in addition to spine hurt risk.

knees don't bend in the method I am thinking of. hip position change? The starting point (bottom section) of the movement can be trained for sticking point but, mostly that's supporting muscle strength.

Yes sometimes it's hard to adopt the habits to get better. Tricky when the pain isn't constant too (reminder) It's not forever. Deads will be sooner rather than later . Bench , whilst your favorite movement is not your friend right now. You can live without it forever but, your shoulders not so. To put it in perspective , 8 weeks might have been just long enough to restore the injury. Then with the shoulder girdle just as weak as it was before you tried to go back to the same program. Then re-injured and so on. A solid platform is what you want. It's a hard lesson but, foundations will be torn down sometimes to make way for the stronger foundations you need. That you can actually build the dream on.

Leesh, that shoulder girdle issue is something you can fix. Your injuries aren't as serious as you can get (think surgery). I damaged my rotators at least 3 times over my many years and 2 of those took 6months to an entire year to recover. I learnt the right ways to respect the shoulder on my last time and I recovered in less than half the time. My injuries were borderline surgery level, I moved like a thunderbird puppet for months in constant pain. You must understand that rotator cuff injury can turn degenerative if constantly inflamed. The other issue is that the pain is somtimes refered and delayed. So thinking she'll be right if it doesn't hurt is a bad plan. You are strong in the internal rotation muscles, you do a bucket load of movements focusing on them. Thats the on-going issue for you for the time being. Based on experience , I reccomend you stop doing any movements that require activation of the rotator to stabilise. Including zero internal rotation movements like bro-press and the like. Also , any movements that stretch the muscle under tension like deads. You need to start with a picture of 'what you need to do' and where you want to be with this. * You want to have solid steel shoulder girdle strength for the rest of your life so this recovery is a stepping stone to it. * You need to be real about the state of the shoulder. Don't believe the hype when you want to think you are better. Test the truth of that belief with how much you have progressed in external rotation strength. 1) For a time , ice (night time 30min before bed) and rest. Massage all tissue to get knotts out including areas like the chest and bicep insertions that may have shortened . Watch your shoulder posture and stretch into place if you don't already (injury will cause your posture to round). * for 2 months. 2) Then gentle active stretches and acitvations with little load (like band external rotations , face pulls , shoulder dislocates with a stick etc.). *for 2months 3) Strength train the external rotation movements ,rotator, traps and scapular as key focus. reintroduce activation movements of internal rotation (activation means very little loading, pushups including scapular pushups etc.) * for 2months 4) Continue to aim for strength progression on stabilisation movements and sensibly return to 'low volume' external rotation movements . Consider the place of bro-press and it's purpose and decide if it's worth the bother. You can beat this. You can be stronger than you have ever been.

wrist /arm injury giving me grief today took it easy. scapular pullups x10 Pullups Warm up 22 reps + 20kg 8 reps + 25kg 5 reps + 25kg 3 reps

Going backwards in strength. Possibilities for this could be: - no creatine/taurine/beta alanine * Nope . Couple of extra reps tops. Strength won't be troubled. - no WPI (I've been having WPC but it makes me feel sick) * Protien is protien between those two. The WPC in some brands (if it's mixed in some blended flavoured stuff) does the same thing to me. - out of regular routine with sleep / waking up * Bingo. Sleep is a must have. - in an unfamiliar environment * Bingo. Confidence. Little set backs only for you Leesh. You are super elite !!!

Thanks Leesh Hope you have a great 2014 too.

New years re-start & resolutions * No more booze for 2014 Had several lifetimes worth, don't need it and would like to see the effect on my body composition. * commitment to do something everyday. Shoulder work today. * Seated dumbell shoulder press . 45kg dumbells (90kg) 1 set of 8 . * Lying dumbell face pulls. (lay down on a bench that is high enough or use an incline bench) 35kg (70kg) x 6 25kg (50kg) x 12 25kg (50kg) x 12 20kg (40kg) x 15 * Pushups 73 25

The muscles that are involved in scapular stability need a warm up sometimes Birds. They need to be fully activated to give stabillity. The funny thing is likely that part. Some days you will need to wake them up. Other days , you might have done some movements prior that have activated the muscles. It will effect the pullups by a few at least. Just hang and squeeze the shoulder blades. Leave the arms straight and just get the lift from the movement (will only be an inch or two) Do about 5-6 of these , then have a go after a little rest. Advanced version (more of a training on it's own, so forget pullups on the day you do them). Go to the top of the pullup movement or just below (say eye or forehead level). Then perform a shoulder squeeze in and out. It will have the effect of you moving towards and away from the bar. It's advanced so don't push it if you struggle with them.

Well done dude. The equipment plateu isn't reached yet as far as getting stronger is concerned. You are still looking at working sets in the 160-170 range to build strength. Reps in the 2-5 range. Then you can do deficits starting back at a lighter weight. Should buy you enough time to buy some more plates.

Hi Disco , just had a read over the issues you mentioned. As people have pointed at the cam timing already, just wanted to flag that as one of those tuning areas where work is always needed. * Modeled cam profile vs engine build blueprint/spec : to select cams before build - tick - Off the shelf Cam designs are based on a specific engine config give or take a bit. Work less well on configs that are different. * Degree/dial cams at build - tick * Tune cam timing on dyno after run in - tick E85 might like slightly different cam timing . I would guess maybe less advance (slightly more retard) on the exhaust side to 98.

well done. now on to 30 !

How are you going icing the injury? Have you found some relief with that?

Icing the hurt area will hopefully give you some comfort before sleep. Take the anti inflams after the ice pack just before bed.

thats nasty. Ice packs around the rotator & spine (bag of frozen peas in tea towel) for 30 min a time. As often as you can cope with. Just before bed especially. It doesn't feel nice but, will help inflamation. Or whatever the physio has reccomended. You will get better.