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Bastardized wendler/DC split

juggy38

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D1

5/3/1 bench
DC shoulder laterals
DC triceps
DC set pull-ups
2 straight sets bent row
2 sets curls

D2
5/3/1 squat
DC hacks
3 straight sets lying leg curl
2 sets adductor

D3...sleep

D4
5/3/1 OHP
2 straight sets shoulder cable laterals
DC decline DB press
1 widowmaker chest fly
2 straight sets skull crushers
2 straight sets lat pulldown
1 DC chest supported row

D5off

D6
3 sets bicep curls
5/3/1 deadlift
2 straight sets leg press
1 widowmaker leg extension
1 DC set seated leg curl

D7off

Still tweaking It, but I think I’m going to do something like this. Been doing PPL 2 on 1 off and I’m bored with it. And I want to get back to the barbell and chase some numbers. The squats will be higher rep rang, probably trying to hit 12,10,8 on the wendler AMRAP weeks
 

Matsuo Munefusa

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Looks great bro

I wish my joints could take something like this lol
 

zacharykane

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I personally would move the hamstring work before quads; you may not be able to do as much weight to start with on the quad exercises, but I feel way more stable and warmed up doing at least one hamstring exercise first. Usually either a lying or seated leg curl. Looks like a fun split though!
 

juggy38

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I personally would move the hamstring work before quads; you may not be able to do as much weight to start with on the quad exercises, but I feel way more stable and warmed up doing at least one hamstring exercise first. Usually either a lying or seated leg curl. Looks like a fun split though!

Ahh yes the old mountaindog knee saver workout. Good catch. Will do!

And there will be a few sets of the tiny muscles (traps/rear delta/calves sprinkled in there). I have such a poor MMC with my back, my rear delts and biceps don’t need much work lol. Basically for my back to grow I have to just beat the hell out of it with dead’s and Bent rows with slag. All those neat Instagram weird rows wear my delts and teres major out
 

juggy38

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Looks great bro

I wish my joints could take something like this lol

Yea, I’ll definitely be running bpc 157 after 6-8 weeks of this. I’m hoping if I keep the first fail set at around 12 reps upper, and 15-18 for legs I won’t tear shit up.

We will see. “Everyone has a plan until they get hit in the mouth”-Iron mike

Hell this might be terrible but we will see
 

benchmstr

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D1

5/3/1 bench
DC shoulder laterals
DC triceps
DC set pull-ups
2 straight sets bent row
2 sets curls

D2
5/3/1 squat
DC hacks
3 straight sets lying leg curl
2 sets adductor

D3...sleep

D4
5/3/1 OHP
2 straight sets shoulder cable laterals
DC decline DB press
1 widowmaker chest fly
2 straight sets skull crushers
2 straight sets lat pulldown
1 DC chest supported row

D5off

D6
3 sets bicep curls
5/3/1 deadlift
2 straight sets leg press
1 widowmaker leg extension
1 DC set seated leg curl

D7off

Still tweaking It, but I think I’m going to do something like this. Been doing PPL 2 on 1 off and I’m bored with it. And I want to get back to the barbell and chase some numbers. The squats will be higher rep rang, probably trying to hit 12,10,8 on the wendler AMRAP weeks
Is not bastardized at all....wendler doesn't give a shit how you do accessory work!

This is just pure 5/3/1
 

zacharykane

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DC calf training is some of the most painful crap I've ever done. Have fun with that portion of it!

My back is the same way, basics work best. The only "weird" thing that I like to do is Meadows Rows. Other than that; rows, rack pulls, pull ups and pull downs with a different mag grip each week and I'm solid. Also reverse hypers, the gym I go to has a Westside Barbell Reverse Hyper, and I just enjoy doing those, lol.

Ahh yes the old mountaindog knee saver workout. Good catch. Will do!

And there will be a few sets of the tiny muscles (traps/rear delta/calves sprinkled in there). I have such a poor MMC with my back, my rear delts and biceps don’t need much work lol. Basically for my back to grow I have to just beat the hell out of it with dead’s and Bent rows with slag. All those neat Instagram weird rows wear my delts and teres major out
 

tokon

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I am assuming they are but just wanted to clarify, are the daily routines listed in exercise order?
 

FK86

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I did the original 5/3/1 years ago and didn't have much success with it. The changes and additions he made in 'Beyond' have been working well for me and I've been doing it since May.

On my squat day my accessory work is one exercise for calves, hamstrings, and quads respectively. I do the calf and hamstring exercises before squats as ever since Dante and then Meadows advised to do that I've really preferred it. It won't negatively impact your strength at all.

As stated above, Wendler generally doesn't care how people do their accessory work, but more often than not people put too much emphasis on it. He also does not recommend training to failure. I always left a rep in the tank on AMRAP, but have recently even pulled that component and am tinkering with a different approach. Definitely keep a close eye on things when you're running your setup. I'll be checking in if you post any updates for sure.
 

madg

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Looks great juggy

I am more of volume guy

One thing that worked for me for MMC was supersetting slow straight arm pulldown after sets of pullups
 

juggy38

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Looks great juggy

I am more of volume guy

One thing that worked for me for MMC was supersetting slow straight arm pulldown after sets of pullups

I’ll try that bud. Yea I can’t do a lot of volume, I take most of my sets to 1 rep before failure or even closer, and due to my outside stress levels my CNS gives up before my muscles. I try to pull back, but I just don’t enjoy training with reps in reserve as much.
 

juggy38

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I am assuming they are but just wanted to clarify, are the daily routines listed in exercise order?

Yes bud. Except I’m gonna do what Zack suggested and do leg curls before 5/3/1 squat.

And yes, the original 5/3/1 wasn’t enough volume so wendler in “beyond” added first set last, joker sets, and 5 PROs
 

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