Those of you who are familiar with dc training know

Those of you who are familiar with DC Training know that Dante advocates
extreme stretching between sets. I have never done it so I cannot comment on
it. If you do the research and believe it works, then give it a shot.
The exercises above are non-negotiable. If you want to switch out an exercise
then DO IT! I cannot recommend any change to the program. This is what I
believe and know works. I am 100% for everyone to find their own way and
develop their own training; if you know something else with the program needs
to be tweaked for your own benefit or goals, I want YOU to make that decision
and go for it.
Diet is simple: eat 1.5 to 2g of protein per pound of bodyweight. Base your
carbs on how fat you are or how paranoid you are.
You can use bodyweight or weighted chins. That’s up to you and dependent on
your strength level. If you don’t know which one to use, then use your
bodyweight.
I believe “easy” cardio (Air Dyne bike, for example) needs to be done on the
off days. 30 minutes on all non-training days. If you personally want to do
something different as it fits your goals, I recommend you do it. You know your
body better than I do – I can only recommend the things that I believe.
I don’t recommend going to failure on your last 5/3/1 sets; push these for PR’s
but never go to failure.
Log all of your exercises, weights and reps. For your RP sets, record the total
amount of reps you achieve.
After the 6
th
week, take a deload week and attack again or try another template.

Example Workout
Squat (TM = 500)
Bench press (TM = 300)
Squat – warm-up sets, 350x3, 400x3, 450x7, 350x17
Bench Press – warm-up sets, 210x3, 240x3, 270x5
Bench Press (RP) - 210x15, 210x5, 210x3
Chins (RP) – 1x18, 1x6, 1x2
Barbell Triceps Extensions (RP) – 115x20, 115x 12, 115x8
Hanging Leg Raise – 3 sets
Good luck to all of you that try this challenge. Of all the challenges I’ve
written, this is the one that I am most excited about. This combines two
programs that have the part of training that I most enjoy – breaking records.

5/3/1 Frequency Project
I wrote the Frequency Project a couple years ago and had it as a free download
on my website in 2012. This was a huge hit and I think people really enjoyed
the more frequent training. Please remember that the more you train doesn’t
always mean the better you will be. In some cases, it can be. I’d rather have
quality training sessions that quantity training sessions.
It’s no secret that the younger and weaker you are, the more you can train. It is
easy to bench or squat 225 every day. The problem is this: too much time
lifting, not enough time running, jumping and throwing. There is more to
training than just lifting weights. If you want to be fast, strong and explosive it
wouldn’t kill you to actually train like an athlete. An athlete sprints, jumps and
throws.