Joey - Personally, I favour intensity over volume too although each has its time/place.
Out of interest, how did you structure your own “rest-pause challenge” as I noted that 3xBW dips was not part of Jim’s version? Did you make any other changes?
Here are some changes that I made to the DC challenge. Keep in mind that I didn’t change anything out of desire, but out of necessity for a disc issue that prevents me from grinding out high-rep deadlifts. If I was 100% healthy, I would do the program exactly as written.
All of my deadlift sets were capped at 3 no matter the week. Because of that, I frequently worked up to some heavy singles, but nothing that would tax me too hard.
I sometimes did the “widowmaker” for deadlift with a rack pull above the knee because it didn’t hurt like regular deads do. If rack pulls hurt that day, then I would do glute-ham raises paired with reverse hypers for a few sets of 10. I probably missed some of the benefits of the high-rep deads, but it was either that, or risk months of rehab from a disc flare up.
The dips I tossed in there for shoulder flexibility and because I like them. They probably didn’t add all that much to the program overall, but most importantly, they did not take away from the program.
Those were the only changes made. The rest was exactly what Jim wrote. He and I discussed some of the changes I made to make sure I wasn’t steering too far from the original idea.
I did 12 weeks total with one week off in the middle to rest after the first 6 weeks. If you try it, eat just as much on your off days as you do on your training days. This program will catch up to you and bury you if you don’t. My appetite waned a bit around week 8 and I had a hard time catching back up to the demands of the program. I firmly believe that this is the best 5/3/1 template for size and strength. The trade off is that it is probably the most brutal as well. I don’t recommend more than two 6-week cycles back to back.
Give it a shot. You won’t be disappointed!