DC training and 5/3/1 – A change of plans

Well after two full cycles,  my shoulders have taken a battering already and rotator cuff is sore as hell (probably from the chest/shoulder/tricep combo every other session). It is also moving away from my goal, which is strength based. Although I’m a stickler for not changing your program unnecessarily, if it hurts, stop doing it!

Is it worth continuing through the pain (and probably making it worse!) when I’m not feeling fully comitted? Nope! As I’ve stressed before, a program is as effective as your commitment to it. If you are not motivated by it, you won’t put in the effort, nor reap the benefits. I have enjoyed the rest-pause training and the variation of lifts, but there are definite things that aren’t for me! I think this program is better suited for ‘enhanced lifters’ if you know what I mean!

I have decided to change to Wendlers 5/3/1 with the rest-pause training as detailed in his second edition of 5/3/1. This way I can still progress with my strength training on my main lifts and continue with the rest-pause training.

Wendler looking ‘Hench’

I will be doing the following:

Press 5 – RP last set

Deadlift 5s, then 65% max reps

Pull-ups warm-up set, RP set

Straight curls 50% x5, 60% RP

SLDL 50% x5, 60% RP

B1

Bench 5 – RP last set

Squat 5, then 65% max reps

CG Bench 50%x5, 60% RP

‘T’ Rows 6-9, 9-12

RG bar curls 50%x5, 60% RP

A2

Press 3 – RP last set

Deadlift 3s, then 70% max

Chin-ups

Straight curls 50%x5, 70% RP

SLDL 50%x5, 70% max

B2

Bench 3 – RP

Squat 3, then 70% max

CG Bench 50% x5, 70% max

Lever Row 50%, 70% RP

RG Bar Curls 50×5, 70 max

A3

Press 5/3/1 as normal, then 75% RP

Deadlift 5/3/1, then 75% max

Chins (palms facing)

Straight curls 65%x5, 80% max

SLDL 65%x5, 80% max

B3

Bench 5/3/1 as normal, then 75% RP

Squat 5/3/1, then 75% max

CG Bench 65%x5, 80% max

Cable Row 6-9, 9-12

RG Bar Curls 65%x5, 80% max

I’ll also be doing pass-throughs every day to help shoulder mobility and still working on loosening up my hip flexors!