The way its written looks like just 2 days per week.
My plan would be to follow it monday and Wednesday and use friday for shoring up weak points or BB or fun or whatever.
Remains to be seen how this goes.
If I’m not mistaken, it sounds like you care more about physique progress than lift progress - please correct me if I’m mistaken here.
If this is the case, why not run actual DoggCrapp? No one’s ever gotten smaller by going full DC - hell, you may even find yourself stronger on the other side. Your squats for sure won’t go downhill.
Food for thought, since you’re already halfway there.
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Yup that’s the version I see online and the one I ran from the beyond book, they look to be identical.
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That looks killer keep it going
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I was BB for 8 weeks this year, but was looking forward to moving away from that back toward strength.
Pwn recommended this program as an opportunity to keep some hypertrophy range while still focusing on just a few simple movements (the big 5).
Bb was fun and i may come back to it.
I need simplicity at this moment in life. Not that DC isn’t simple or wouldn’t get me strong.
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3/15/2024
Wendler’s 5/3/1 RP, W0D2
Deadlift: 3x5 225, 255, 275
21 reps at 225
Press:
3x5 at 65, 86, 105
Rest-pause set at 75. Something like 12, 6, 6 reps but I don’t know to be honest.
Kroc rows: 70lbs, 24 reps per side.
EZ bar curls: 60lbs. Didn’t track reps, something like 20-8-8 but IDK.
Abs: 20-10-5 supersetting captain’s chair and decline situps.
A single set on the bad-girl machine and I’m out of time.
I’ll give this program a real shot. Need to set actual TMs and calculate percentages instead of winging it. I can’t really go above 5 reps on press with 105lbs so I should probably program that to be my top set W3… or maybe just a tad higher than that. Today’s deadlift top set was probably also where I should top out on W3… Kroc rows need to be higher. I’m not going to go crazy planning the accessories.
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Same here!
I’m a little thrown off by counting weeks from 0 and days from 1.
Good luck with the program. Curious how you find it.
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Let me clarify: This week doesn’t count. I hadn’t calculated percentages and was just trying to feel it out. The first week of actually following the program (using percentages I intend to calculate… this weekend) will be Week 1.
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Weekend Update:
We entertained Friday night. It was a good time. I just don’t drink any more, and in fact I don’t think the men drank at all - just the women - maybe I’m leading by example or maybe they felt awkward drinking around me? Nah, the women all drank… IDK.
But we had fun.
Saturday we kayaked to the Kaneohe sandbar. It’s 1 or 1.5 miles each way. For the trip back we had wife and I in the kayak, with the baby, and towed the 3 big kids on the paddleboard behind us. That was much better than the way out, an upwind haul with a complicated configuration of who-sits-where and me putting most of the horsepower into the paddling.
Sunday we went to the beach and I took all 3 big kids for a turn paddlesurfing.
In summary: lots of good physical and family activity.
3/18/2024
5/3/1 RP week 1 day 1:
Squat: 5x155, 5x185, 5x205, 20x155
That 20 repper sucked of course. Broke up into 5s with a lot of breathing in between each group, but staying tight.
Bench: 5x125, 5x145, 5x165, 18-10-8 x 125
Pullups: +25lbs. 6,4,3 rest-pause 8 breaths between sets.
EZ bar triceps extensions. Did this seated on a steep incline bench. 60lb. 18-10-8. I don’t love this on my elbows but it was better than last time.
Abs: 30,15,8 on captain’s chair superset with decline bench situps. This sucked!
Had some time left so: a few glute items, and a set of cable delt raises.
This program is 2/week, so I plan to use friday for “fun” stuff. Unsure what that’ll be. Maybe I’ll rotate olympic lifts, BB, and glute stuff, or who knows what. Dealer’s choice.
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Time to break out the 20 sided die!
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There are so many things I “want” to do at the gym. So many “goals” I’d like to chase, but aware that I can’t chase too many rabbits.
Example: It’s really cool to put a 100lb DB overhead with one hand. I’ve done it at least with my right, 95 on my left. I’d love to train that, get good at it, and do 100lb or more on each side.
Example: Snatch and clean-and-jerk are fun. They are fun to do, and that feeling with a heavy barbell overhead is unmatched. My gym isn’t really good for these movements as no dropping is allowed (subfloor) but I could still get some work in.
Example: I don’t have a butt, never have, and am always talking about how I’d like to have one, haha. I see what the girls with amazing butts do. It’s like 60 minutes straight of glute isolation or glute-oriented compounds.
Example: having big arms is kinda cool. Having big shoulders above them is really cool. Would love to have an hour per week to put in delt and arm work.
Just those examples are TOO MUCH to add to what I’m doing now, in the time I have available. So choice, and exclusion, are necessary.
That’s OK. It’s an opportunity to enjoy it when I get the chance.
And yeah I could roll a die… I think I’d rather check how I’m feeling that day and follow that. Get the most bang for my buck by doing whatever I’m passionate about at that moment…
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I rotate between goals all the time. Sometimes for my benefit, sometimes not, but i end up making progress in areas I want.
For me, it’s
Gym
School/career
Family/marriage
Being badass in general
Fun
Pretty much none of those things overlap. But when i feel inspired, i make progress in an area and maintain the others.
In your situation, your goals are similar (here, at least). So why not rotate through your goals on a yearlong method?
Show muscles/bulk Jan-Mar
HIIT/cut Apr-Jun
Glutes and Powerlifts/bulk July-Sept
HIIT/cut Oct-Dec
^As an example.
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3/20/2024 Wednesday
5/3/1 RP W1 D2
Deadlift: 5x175, 205, 245; 26x175? It may have been 24. Either way that’s too light to feel right LOL.
Press: 5x85, 95, 105; 12-3-2 x 85. That was a good weight for rest-pause - that’s the zone I think you want to be in, where you can barely rep it by the 3rd mini-set.
Kroc row: 80lb DB. 24, 24.
EZ bar curl: 70lb. Approx 15, 8,6? Not sure.
Abs: 30-15-8 of captain’s chair, superset with decline situps.
A set of bad girls and leg extensions.
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A great idea Andrew. If I get some time to sit and think perhaps I’ll set that up. For now I’m going to just go with the flow as
are prioritized over
at this moment. So even the mental bandwidth to think and plan is pretty much not there.
Which, I might add, is what I love about this 5/3/1 template - it’s REALLY simple.
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3/22/2024 Friday
5/3/1 RP W1 D3 - non-programmed day.
Started out with some glute-focused things in the smith machine and the pendulum squat machine. Good-mornings I guess you’d call it. Trying to make my glutes do something. Didn’t feel what I wanted to feel, still, but I’m trying.
Then 10-minute EMOM one-arm DB clean-and-press. Every minute, I’d do one rep with each arm, for 20 total reps.
Worked up to 85lbs and used that weight for the last 3 rounds. This was great, I haven’t done them in so long, it’s a badass movement, and I certainly could have gotten the 90s, so amazingly I’m not far off my peak strength with these. All the more reason to pursue them and get back to 100lbs per side.
Delt isolation after that.
A few sets of bis and tris.
A couple sets of leg extensions.
All in all a restorative workout.
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3/25/2024 Monday
5/3/1 RP W2D1
Squat: 5x175, 5x195, 5x225, 20x175
That 20 reps was awful… five, some breathing, 5 more, a lot of breathing, 2 more, a lot of breathing, and then the last 8 were just 1 or 2 at a time being miserable.
Bench Press: 5x135, 5x155, 5x175, 15-6-5 x 135
about 8 breaths in between sets of R-P.
Weighted Pullups: +35lb. 6-4-1
about 8 breaths in between.
That is the closest I’ve ever felt to barfing from pullups. And I’ve done some pullups, so it’s a high bar (PUN!).
By the last set I went for a second rep and got like halfway up, my body just was like, nope.
Triceps extensions - did these with a 50lb ez bar on a seat. They are OK but I really feel like a single R-P set (or 3 sets clustered, whatever you want to call it) isn’t a great way to hit my triceps, personally. It’s not a religion. I guess I can do it differently next time.
Abs: 30-15-8 each of captain’s chair and decline situps, supersetting.
Some glute stuff at the end again.
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3/27/2024 Wednesday
531RP W2D2
Deadlift:
5x195, 5x225, 5x245, 22x195
Press: 5x85, 5x105, 5x115, 12-3-2x85
Kroc row: 70lb 30 each side
EZ bar curl. Plenty.
Abs: 30-15-8 SS between capt chair and decline situps as usual.
Had time for a couple sets each of arms, delts, and a little glute stuff.
Body is really not with it today. I did what I had to do at the gym but mentally drained.
Yesterday was a very difficult day - not in a bad-things-happening way, just in a lot-of-work way. I got up at 4:30, spent hours with some mainland folks under high cognitive load (math and code stuff), then started my day job with hours of meetings, some of which were very involved; then finished off the workday with another mainland phone call for another project.
When I got home, contractors were still there doing some work that I am better off paying someone else to do; so had to deal with that and the whole family couldn’t start to unwind until late.
Felt some unusually strong emotions, not worth logging here, but mental note - I’m not normally that sensitive. Two days in a row, and honestly still feeling it today.
That was kinda weird tbh.
So anyway, in summary, yesty was hard, then today began early as hell after not nearly enough sleep, of course, and here-we-go-again. Hopefully it’s an easier rest-of-the-day.
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Lack of sleep definitely brings this out of me. We had discussed earlier some low test symptoms, and this was one I experienced too. I had effectively 2 modes: robotic or depressed, and sometimes that depression would present as anger.
Also, I totally dig how you’re referring to the mainland here. You’ve gone local! I posted recently about how we finally got some good local food here in Nebraska (what mainlanders call “Hawaiian BBQ”), but m envious of your access to the legit stuff.
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3/29/2024 Friday
531RP W2 D3 (non-programmed day)
10 minutes stairmaster.
8 minutes EMOM DB c&p. Every minute doing 1 rep each arm. The last 4 minutes were at 85lb.
Delt stuff, with cables.
Rotator cuff stuff
Biceps and Triceps
Leg extensions
Glute stuff (BSS in smith machine mostly)
Was sweating pretty good but not at all killing myself. Like last week, therapeutic.
@T3hPwnisher you’ve really got me thinking about these Low-T symptoms. I’m not ready to take action on that front right now - even getting a panel done seems like a bridge too far right now - but it’s on my mind. To be fair I haven’t been robotic or depressed, but I do find myself exhausted a lot, and just lacking in mental bandwidth to “deal with things”.
Shifting gears:
I don’t feel that to be the case lol.
I honestly don’t even know what you mean. I eat ground beef, eggs, and rice. Not much else. I cook nearly 100% of my food at home (out to eat is now a very rare treat) and other than experimenting with different ways to fry rice, I haven’t been very adventurous in my grocery procurement or my recipes or eating.
Cost is a huge factor in the food situation here.
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At least you have access to the local stuff if/when you want to try it 
Hopefully you can get some R&R this weekend.
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