Daily Undulating Periodization. Need help understanding & coming up with a schedule.
So I guess I'm trying to come up with a routine based off of the DUP principles and prilepin's table (mostly)
I want to train squat 3-4 times a week, deadlift 3 times, and bench 3 times. (Omgggzz overtraining you say?) Clearly not all of these will be max effort days and I heard he had layne training the same frequency roughly.
Mike zourdos said to start off:
"Try this basic design to get started: Monday: 4X8 @70% Wednesday: 5X6 @75% Friday: 6X4 @80%
Then add 10 pounds from week 1 to week 2 and 5 pounds from week 2 to week 3."
So can anyone give me a general layout? Not really sure how to proceed. Should I basically undulate prilepins table? ie start with 70%, then go 80 90? ie maybe something like this. I just did my best at using prilepins table and I guess the dup philosophy.
+ 10 lbs a week for squat
+ 5 lbs a week for bench
+ 15 lbs a week for deadlift
[b]Squat 405 1rm[/b] (sets x reps)
70% Monday 283 4 x 8 (slightly outside rep range of 18-30 but oh well)
80% Wednesday 324 5 x 4
90% friday 365 7 x 2
[b]bench 305 1rm[/b]
70% monday 214 4 x 8
80% wednesday 245 5 x 4
85% friday 260 7 x 2
[b]deadlift 465 1rm [/b] (reverse this so heavy dl on light squat day) (these are
clustered singles based off of the ssp prilepins table)
65% monday 300 3 x 5 (60 sec)
80% Wednesday 372 4 x 2 (90 sec)
90% saturday 418 x 3 (>120)
or maybe this instead fof dl
75% monday 349 4 x 4 (40-60 sec rest intervals)
85% saturday 395 x 3 (rest as long as necessary)
Anyways the problem is that Idk if my percentages should start lower which would allow me to add 10 lbs a week. so maybe like 60 70 80 - 65 75 85 - 70 80 90 3rd week. re test max then reset?? Not really sure how else to organize my week.