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Those of you who are familiar with DC Training know that Dante advocatesextreme stretching between sets. I have never done it so I cannot comment onit. 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 exercisethen DO IT! I cannot recommend any change to the program. This is what Ibelieve and know works. I am 100% for everyone to find their own way anddevelop their own training; if you know something else with the program needsto be tweaked for your own benefit or goals, I want YOU to make that decisionand go for it.Diet is simple: eat 1.5 to 2g of protein per pound of bodyweight. Base yourcarbs on how fat you are or how paranoid you are.You can use bodyweight or weighted chins. That’s up to you and dependent onyour strength level. If you don’t know which one to use, then use yourbodyweight.I believe “easy” cardio (Air Dyne bike, for example) needs to be done on theoff days. 30 minutes on all non-training days. If you personally want to dosomething different as it fits your goals, I recommend you do it. You know yourbody 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’sbut never go to failure.Log all of your exercises, weights and reps. For your RP sets, record the totalamount of reps you achieve.After the 6thweek, take a deload week and attack again or try another template.
Example WorkoutSquat (TM = 500)Bench press (TM = 300)Squat – warm-up sets, 350x3, 400x3, 450x7, 350x17Bench Press – warm-up sets, 210x3, 240x3, 270x5Bench Press (RP) - 210x15, 210x5, 210x3Chins (RP) – 1x18, 1x6, 1x2Barbell Triceps Extensions (RP) – 115x20, 115x 12, 115x8Hanging Leg Raise – 3 setsGood luck to all of you that try this challenge. Of all the challenges I’vewritten, this is the one that I am most excited about. This combines twoprograms that have the part of training that I most enjoy – breaking records.
5/3/1 Frequency ProjectI wrote the Frequency Project a couple years ago and had it as a free downloadon my website in 2012. This was a huge hit and I think people really enjoyedthe more frequent training. Please remember that the more you train doesn’talways mean the better you will be. In some cases, it can be. I’d rather havequality training sessions that quantity training sessions.It’s no secret that the younger and weaker you are, the more you can train. It iseasy to bench or squat 225 every day. The problem is this: too much timelifting, not enough time running, jumping and throwing. There is more totraining than just lifting weights. If you want to be fast, strong and explosive itwouldn’t kill you to actually train like an athlete. An athlete sprints, jumps andthrows.