Thank you so much man! It was a dream come true for me and this process has just been so transformative and awesome for me! So excited to see where I’ll be at even in a year’s time! Hoping to compete a lot and prove myself worthy! I truly thank you for the kind words! Big, strong, and dangerous are absolutely the three things I really try to accomplish with my training. I think Jim Wendler might have a hoodie that says something to that effect. Might need to pick that up lol
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Hey man, just saw your update pics in the surge thread and you’re looking AWESOME!
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Man thank you so much, that really means a lot! I’ve really been pushing hard and I think that, combined with Surge has been an awesome combo for me
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Nice work bro, the results speak for themselves!!
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This program is working awesome for you
On a side note, do you ever get mistaken for “beast” from x-men first generation, you have a striking resemblance to him
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Thank you sir! I have to agree, the progress has really been awesome!!
Thank you I have to agree it’s been working awesome for me!
And yes I sure have haha! That’s an awesome comparison to me, I love Beast and the X-Men.
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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.
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I believe you’re right. Option 1 gives you higher frequency, which is more in line with the DoggCrapp philosophy. I would, however add in some kind of hamstring exercise like a leg curl on your pull day as it just kind of fits there with the theme of posterior chain. The reason 5/3/1 and DC is a great marriage, in my opinion, is that DC had some strict tenants that shouldn’t be broken, and 5/3/1 is very relaxed in program set up. So as long as you’re fitting in your 5/3/1 progression on your big lifts, you’re basically following the program and can then rest pause all your accessory work and add in stretches.
In his 5/3/1 second edition book, he actually has a few examples of 5/3/1 combined with DC, where you even rest pause your bench and press on your plus set and do a FSL Widowmaker for squat and deadlift AFTER the plus set. Then you would rest pause all your assistance work. This could be a good spot to find inspiration. It’s on page 58. This is somewhat similar to what I had been doing before the Surge Challenge, except with FSL Widowmakers on the main lifts rather than Rest Pause and I love it. Great mix of size and strength training.
At the end of the day, I love your idea and think that clearly great minds think alike haha
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I think I will be starting up this program next week. I like the Surge Challenge, but securing all the equipment I need to execute it properly is stressful and honestly - I go to the gym to relieve stress.
You’re absolutely right that 5/3/1 and DC training just make sense to go to gether; I appreciate your insight and will keep my log posted with progress.
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I’m happy to hear that! I will stay tuned! 5/3/1 and DC also are wonderful for the fact that they can both be done in a garage gym. Very important for someone like me that only has access to that amount of equipment Most off the time. Thankfully I’ve had all the equipment needed to do the Surge Challenge at home, but I certainly understand your sentiments.
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I always thought Dante was pretty adamant about DC NOT being able to be done in a garage gym, because of the variety of movements needed. 3 different movements per muscle, rotated every few weeks. Although I suppose you could go conjugate style on it and play with grip spacing and foot width and stuff.
But either way: it’s hard to lift weights wrong, haha.
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TBH I automatically assumed this to be the case. Not everyone is going to have access to 1980’s era Gold’s Gyms with every piece of equipment known to man. Some of us just have barbells, dumbbells and plates… Luckily you can move them a lot of different ways.
Still, I always tried to vary my equipment as much as possible when doing DC-style training. Better to do movements that are really different from one-another than a little different.
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I think he has said that before, but hell, like chest for instance, you can rotate incline, flat, and decline(that’s what I did) legs could be squat, front squat, and zercher squat. Like you said, just playing with angles, foot and hand positioning should give you enough variety. When I did DC before, I’m pretty sure I could’ve done it the exact same way in a home gym, except I’d have to swap out hack Squat and leg Press for the other options I mentioned. I agree with your sentiment, there isn’t really a wrong way to lift weights.
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Got tonight’s workout in LATE! Had an extra off day due to wrestling practice and staying up late watching the “Who’s Next” finals/Who’s Number 1 championship. Izaak killed it! I felt super fresh for this workout and absolutely massacred it and got a skin splitting pump! Felt fresh going in, my muscles are wasted going out.
Biceps, Triceps, Shoulders, Calves
Pump
Narrow Grip Curl (with Fat Gripz) 95x8
Chin up x15
Wide Grip Curl (with Fat Gripz) 95x8
Stimulate
Zottman Curl 25x10
Hammer Curl 25x10
Db Curl 25x10
Flutter
Db Curl 25-20 sec
Pump
Banded Tricep Pushdowns x10
Dips x10
Banded Tricep Pushdowns x10
Stimulate
Db Overhead Tricep Ext 52.5x10, 45x10
Flutter
Db Overhead Tricep Ext 45-20 sec
Pump
Lateral Raises (Exaggerated ROM) 35x10
Upright Rows 35x10
DC Shoulder Stretch -40 sec
Stimulate
Overhead Press (with Fat Gripz) 135x10
Lateral Raises 20x10
Farmers Walk 45 Pound Plates x40 steps
Plate Shrugs x20
Flutter
Lateral Raises 20-20 sec
Pump
Calf Raises 90x12
Seated Calf Raises 90x12
Donkey Calf Raises x12
Stimulate
Leg Curl with Toes Pointed 105x8
Calf Raises 52.5x10
Flutter
Calf Raises 52.5-1 minute
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Sweltering hot day yesterday, lots of Compound movements… this was a tough workout. I was sweating like a freaking maniac. Then went to set up a new jiu jitsu gym out in the heat and then rolled. Very exhausting day. The Surge certainly helped me with endurance to get through all of this and feel much more recovered today, although my legs are still fried.
Back, Chest, Biceps, Legs
Pump
Scrape the Rack Rows (with Fat Gripz) 205x10
Pull Ups x15
Darden Pullover 52.5x10
Stimulate
Darden Pullover 52.5x8
Flutter
Scrape the Rack Rows (with Fat Gripz) 135-20 sec
Pump
Bench Press (with Fat Gripz) 230x10
Banded Flyes x20
Push Ups x25
Stimulate
Bench (with Fat Gripz) 185x10
Flutter
Bench (with Fat Gripz) 135-20 sec
Pump
Narrow Grip Curl (with Fat Gripz) 95x8
Chin Up x15
Wide Grip Curl (with Fat Gripz) 95x8
Stimulate
Zottman Curl 25x10
Hammer Curl 25x10
Db Curl 25x10
Flutter
Db Curl 25-20 sec
Pump
Wide Stance Squat 225x10
Narrow Stance Squat 225x10
Moderate Stance Squat 225x10
Stimulate
Squat 225x10
Flutter
Bodyweight Squat to failure-20 sec
I just realized after writing everything out, the pump sets for squats were only supposed to be for 8 reps! Silly me, I did a progressive overload by mistake!
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I was always too nervous of dying to try real weight under the bench lol.
lots of incredibly hard work in here, as always!
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Haha thank you very much sir! I’ve definitely gotten into some scary situations after that final 10 second hold lol usually an absolute grind to get the bar racked. I feel like I could try 225 but that final hold is always so brutal, I might be playing with fire with no spotter present haha! Also, for some reason, the Fat Gripz seem to make me fatigue quicker than usual.
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I don’t know how you do this. My triceps are smoked after the 10 second hold and 5 second eccentric.
Where about in the country are you? It was 111 where I’m at in Texas today, and 103 at 9pm when I lifted.
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Thank you sir! My triceps are super fried at that point too, but it’s also my genetic strongpoint so that helps. My chest and tris are absolutely trashed after that set. This program has been a fun reminder of how much I enjoy HIT training.
I normally live in Oklahoma but I’ve been in Ontario for the summer. It was low 90s so not THAT hot but felt like it in the garage gym