I was in the car the other day with the wife, talking about what I want to do for training when I wrap up the Surge Challenge, and I told her I liked 5/3/1 because it didn’t burn me out, but I felt like I got incredible results on DC-style training… so I said I wanted to combine 5/3/1 and DC training. Then I remembered you saying:
So I wanted to pick your brain… I’ve been spitballing some ideas here and have two plans that I could follow.
(1) Primary Pattern & Push/Pull
I like this one because it is 4x per week, following 5/3/1 protocol but split into a Primary Pattern (Hinge, Push, Pull, Squat) style workout selection as 5/3/1 already does this. It also made sense to add in the Push/Pull as a daily theme for the DC exercises.
(2) Push/Pull/Legs + Gap
I also like this one because PPL just makes sense. The gap workout is to add in the last 2 of the primary pattern movements (some people say primary pattern is 4 movements, others say 6) which are Loaded Carries and Lunges (or single-leg work).
I like both to be honest, but I’m leaning towards option 1 because of the training density. I could hit Bis, Tris, Chest, Lats, and Shoulders once per week with option 2, but twice per week with option 1.
I may try rotating from one to the next each mesocycle. Sorry, just thinking out loud and was curious what your opinions on this were. Happy to take suggestions for third options as well, I’m just brainstorming.