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Modified Doggcrapp

We wanted to kick up the intensity for our ME upper body workout last week. What we decided on was a session of doggcrapp.

For those who don’t know what doggcrapp training is, it is essentially an intense rest-pause workout.

Benefits of a rest-pause workout:

– intense

– time efficient

– strength and hypertrophy adaptations

How it works?

The classic doggcrapp training dictates picking a 3 exercise sequence. Each exercise is done for 3-4 sets with either 30 seconds or 12-15 breathes between each set. This rest period doesn’t allow for a full recovery, so there will be a significant drop in reps as the sets progress.  The goal is to hit as many reps as possible with each set but after the first set, your ability to execute the movements is greatly affected by your current level of work capacity.

As you can imagine, the time it takes to perform 3-4 sets is minimal, hence the time efficiency. You’re in and out of the gym in a hurry.

How we modified it?

We performed our primary exercise as normal and jumped into the doggcrapp sequence for our supplemental worksets. Also, on the 4th set of each of the supplemental exercises, instead of grinding out 2-3 reps (in an exhausted state) we performed heavy EQI’s.

The Workout

1) Barbell Bench, 6×3, full rest and recovery

2) Chain Power Clean and Press

Chains connected to single handle with carabiner, if you don’t have chains, use dumbbells

Set 1: 8-12 reps, 30 sec rest

Set 2: 6-8 reps, 30 sec rest (fatigue setting in)

Set 3: 3-5 reps, 30 sec rest (fatigue)

3) DB Flat Bench Press

Can be substituted with push-ups or pull-ups

Set 1: 8-12 reps, 30 sec rest

Set 2: 6-8 reps, 30 sec rest (fatigue setting in)

Set 3: 3-5 reps, 30 sec rest (fatigue)

Set 4: 1 EQI eccentric only rep with heavier DB’s from worksets

4) Dips with Chains Hung Over Neck

If you don’t have chains, use a dip belt and dumbbell to externally load the movement

Set 1: 8-12 reps, 30 sec rest – 4 chains

Set 2: 6-8 reps, 30 sec rest (fatigue setting in) – 4 chains

Set 3: 3-5 reps, 30 sec rest (fatigue) – 4 chains

Set 4: 1 EQI eccentric only rep – 5 chains

EQI – fatigue dictated movement, start with weight in locked position and as fatigue sets in, you will slowly move through the eccentric portion of the movement – the result will be a stretching while under tension. Great for rehabilitative purposes.

Try this workout!

Smitty

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One Response to “Modified Doggcrapp”

  1. basskiller Says:

    nice adaptation of the original.. You should write a follow up on it smitty!!

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