5/3/1 Dogg Template Instructions The big, bad dogg template!

I designed this 5/3/1 Dogg template to satisfy my love for the 2 best programs out there: Doggcrapp and 5/3/1. Anybody who has tried Doggcrapp or DC training knows that it is a brutally effective system for getting big and strong. It was developed by the genius of Dante Trudell in the late 90s and has produced some real beast over the years. Before starting this template I would highly recommend you read up on this method first. Links will be provided at the end of these instructions. Let me start by saying this NOT A DC routine or a 5/3/1 routine officially or unofficially. This is simply my take on how to incorporate both into a program to develop maximum size and strength. I do not want to raise the ire of either Jim Wendler or the DC disciples. DCers are especially zealous about their program and have been known to hunt down bastardizers and put them in the pound. Not a pretty sight! Jim put together a rest pause template in the 5/3/1 Second Edition book. Though a very nice template, I felt it missed out on some of the good parts of DC training. Ive been doing DC for several years and felt I understood what really made it work. Thus this template was born. This should be considered a bodybuilding routine and is extremely effective at building muscle mass if you adhere to 2 strict rules: 1. EAT, EAT, EAT. 2 grams per pound of bodyweight in protein is the minimum. Carbs are eaten freely and generally cutoff at around 4-6 hours before bed. 2. You beat the log book (more on that later). Also keep in mind that unlike standard 5/3/1, the accessory exercises are just as important as the main lift. That makes this a very taxing routine for even advanced folks.

Now lets get into the nuts and bolts of DC training. This split is 3 days per week and called 2X (2 by). The first principle of DC training is to work each body part more frequently than a tradition split. There are 6 routines per cycle and is setup as follows: Workout 1: Chest, shoulders, triceps, back thickness, back width, abs Workout 2: Biceps, forearms, quads, hams, calves You can see by this that you are hitting each body part every 5 days. Now lets get into the nuts and bolts of DC training. This split is 3 days per week and called 2X (2 by). The first principle of DC training is to work each body part more frequently than a tradition split. There What you will do is pick 3 exercises for each body part and space them out through the routine. Since we are keeping the 5/3/1 main lifts they have to count as a body part exercise. Rather than going into an explanation, just take a look at the spreadsheet to get the idea. This keeps you from stalling so quickly. However, when you do stall on an exercise, you simply replace it with another. The idea is to keep progressing infinitely getting bigger and stronger in the process. The next principle is what is called blasting and cruising. You blast for whatever number of weeks you feel good and then cruise for however many weeks you feel you need to rest. I made this routine last 4 weeks at which time you may continue to blast or take a cruise for a week or two. General blasts last 4-8 weeks with a 1-2 week cruise. You really have to know your body to take this on. My suggestion is to take a 1 week cruise and just do your previous 5s week with no accessories but you can take off completely or whatever works for you. Believe me, by the end of this 4 week blast you will be ready for a break!

4-8 weeks with a 1-2 week cruise. You really have to know your body to take this on. My suggestion is to take a 1 week cruise and just do your previous 5s week with no accessories but you can take off completely or whatever works for you. Believe me, by the end of this 4 week blast you will be ready for a break! Rest pause is also a key to DC. This is how you do a rest pause set: rep to positive failure, set down the weight and take 15 deep breaths. Pick up the weight again and rep to failure. Repeat the 15 deep breaths. Now pick up the weight and do your final set to positive failure. Keep count of the total number of reps. Log those reps in the spreadsheet. Your goal is to beat those reps the next time around. Thats called beating the log book and is critical to this program. You will notice that in the spreadsheet some exercise reps are marked as RP for rest pause and some are marked SS for straight set. With straight sets just work up to one set to failure in that range (usually 6-8). Then there is the lovely WM or Widow Makers. These aptly named sets are 1 high rep set to failure. These are super important so dont skip them! Finally, calves are marks DC with means explode the positive, lower for a count of 10, and hold in the stretch position for a count of 5. This really, really hurts! Progressing is the key to this routine. The 5/3/1 part is already defined but with the DC exercises its a little different. Each exercise in the template has a prescribed rep range. When you meet or exceed the top of the range, add weight and start over again. A good guideline is 5 pounds for upper and 10 pounds for lower just like 5/3/1. Keep in mind, though, you may add weight in the middle of a blast unlike 5/3/1. There is also a stretching component to DC training called extreme stretching. Just check out some of the links below to learn more about that and other aspects of DC training. I hope you will give this template a shot. I went from 185 to 235 natural using DC training and lots of eating. If you stick with this at least part of your training year, I promise you will grow. Just remember, beat the log book, progress when you can and EAT, EAT, EAT! Links: The official DoggCrapp forum: http://www.intensemuscle.com A good write up on DC: http://muscleandbrawn.com/forums/articles/9465-concise-guide-doggcrapptraining.html A good explanation of exercises, rep ranges and extreme stretching: http://dc-training.blogspot.com/

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Blast: Date:

1 10/22/2012 Max 90% 150 340 200 260

5/3/1 Dogg Template

John Michael Hester 2012 Weight 1 RM Calc 155

Press Deadlift Bench press Squat Total Week 1 Weight Press

165 375 220 285 880

Week 2 Target 60 75 90 100 115 130 55 15-20 RP 145 15-20 RP 10-15 RP 100 6-8 SS 15-20 RP Target 140 170 205 225 255 290 155 95 300 70 40 Weight 5 5 3 5 5 5 6-8 SS 20-30 WM 12-15 DC 15-20 RP 12-15 SS Target 80 100 120 130 150 170 15-20 RP 185 15-20 RP 5 5 3 5 5 5 Actual Bench press Actual 5 5 3 5 5 5 Press Weight Target 60 75 90 105 120 135 65 15-20 RP 15-20 RP 10-15 RP 6-8 SS 15-20 RP Target 5 5 3 3 3 3 6-8 SS 20-30 WM 12-15 DC 15-20 RP 12-15 SS Target 5 5 3 3 3 3 5 5 3 3 3 3

Incline DB Bench CGBP Pullups Barbell Rows Ab Wheel Week 1 Weight Deadlift

DB Bench Dips PG Pullups T-bar rows Leg raises Week 2 Actual Deadlift

bw 3p

Front Squat Front Squat WM Donkey Calf EZ Curls Rev EZ Curls Week 1 Bench press

Leg Press Leg Press WM Leg Press Calf Incline DB curls Rev Preacher Curls Week 3

Weight 140 170 205 240 275 310 5P 2P 5P 30 40 Weight 80 100 120 140 160 180

DB press Rev BP

Klokov Press CGBP

15-20 RP 145 15-20 RP

Chins Kroc Rows Situps Week 2 Squat

bw

10-15 RP 70 20-30 SS 10 15-20 RP Target 105 130 160 170 195 225 135 155 90 60 30 5 5 3 5 5 5 20-30 WM 6-8 SS 12-15 DC 15-20 RP 12-15 SS Actual

Pullups Barbell Rows Ab Wheel Week 3 Squat

bw bw

10-15 RP 100 6-8 SS 15-20 RP

Weight

Box Squat WM RDL Seated calf Preacher Curls Hammer Curls

Box Squat WM GMs Donkey calf EZ Curls Rev EZ Curls

Weight Target 105 130 160 185 210 235 20-30 WM 155 6-8 SS 300 12-15 DC 70 15-20 RP 40 12-15 SS

5 5 3 3 3 3

Reps 12 =

1 RM 220

Week 3 Actual Press Weight Target 60 75 90 115 130 145 55 15-20 RP 185 15-20 RP 10-15 RP 70 20-30 SS 10 15-20 RP Weight 140 170 205 255 290 325 155 95 90 60 30 Target 5 5 3 5 3 1 6-8 SS 20-30 WM 12-15 DC 15-20 RP 12-15 SS Actual 5 5 3 5 3 1 Actual 5 5 3 5 3 1

Incline DB Bench Rev BP Chins Kroc Rows Situps Week 4 Actual Deadlift

Actual

Front Squat Front Squat WM Seated Calf Preacher Curls Hammer Curls Week 4 Actual Bench press

DB Press Dips

Weight Target 80 100 120 150 170 190 15-20rp 185 15-20 RP

PG Pullups T-bar rows Leg Raises Week 4 Actual Squat

3P

10-15 RP 6-8 SS 15-20 RP Target 5 5 3 5 3 1 20-30 WM 15-20 RP 12-15 DC 15-20 RP 12-15 SS Actual

Box WM RDL Leg Press Calf Incline DB Curls Rev Preacher Curls

Weight 105 130 160 195 225 250 135 155 5P 30 40