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Greg DUP Day 1 #1
Tuesday, August 21, 2018 at 12:17 PM

Squat
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 10 (165lbs next week)

Bench Press
Set 1: 125 lb × 8

Greg DUP Day 3
Saturday, August 18, 2018 at 12:34 PM

Squat
Set 1: 180 lb × 4
Set 2: 180 lb × 4
Set 3: 180 lb × 8 (increase by 10lbs)
Notes: Sit down, not back Ed Coan

Bench Press

Greg DUP Day 2
Thursday, August 16, 2018 at 11:37 AM

Squat
Set 1: 165 lb × 6
Set 2: 165 lb × 6
Set 3: 165 lb × 10
Notes: Guess I’m going up 10lbs

Bench Press

Switched things up and decided to go back to the program I've been running consistently more or less for the past few months. Which is Greg Nuckol's 3x Bench and Squat, 1x Deadlift beginner program....

8.11.18

Squat
Set 1: 145 lb × 2
Set 2: 155 lb × 2
Set 3: 165 lb × 2
Set 4: 175 lb × 2
Set 5: 185 lb × 2
Set 6: 205 lb × 2
Set 7: 225 lb × 3 High bar PR

8.7.2018

Squat
Set 1: 175 lb × 5
Set 2: 175 lb × 5
Set 3: 175 lb × 8

Bench Press
Set 1: 140 lb × 5
Set 2: 140 lb × 5

7.28.18

Deadlift
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 6

Military Press
Set 1: 75 lb × 5
Set 2: 75 lb × 5

Been training on and off with different program since around February. Finally settled on a program that I'll follow for the next 12 weeks minimum.
Stats: 5'10 170lbs
Current maxes Bench 185x3,...

If you've bought the templates or followed the guidelines in the book I want your feedback on the diet.

Also if someone could explain how they got the calculations for the different training days...

It would make more sense if you progressed like this
Week 1 : 3x15 60%
Week 2 : 3x12 65%
Week 3 : 3x10 70%
Week 4 : 3x8 75%

Month 2 do 4 sets. Month 3 do 5 sets, but add in extra week where...

I actually like your 6 week plan the more I look at it. Especially the part about testing your strength with an AMRAP set. So give me your thoughts on this.

5 week process
1-4 weeks accumulation...

Bump

NZninja101, first off thanks for the in-depth reply. From watching Chad's videos he recommends using specific training blocks for beginners up to advanced lifters. The only thing that changed was how...

I have just finished reading Scientific Principles of Strength Training by the Mike Israetel, Chad Wesley Smith and James Hoffmann. Its a great book but there weren't any sample programs to follow....

Trying to get back into lifting again. Last semester I was benching 185x5, squat 210x5, and did RDL instead of DL.

First SL workout below

Squat 5x5 135lbs
Bench 5x5 135lbs
Pendlay Row 5x5...

Yeah you got a lot of volume with those accesory lifts, so you'll grow. Also check out this link to gain some more knowledge on training strengtheory.com/the-complete-strength-training-guide/

I think if you start light on the weights you'll build up your work capacity to recover from 6 days a week. As long as u have the motivation to go 6 days a week there shouldnt be a problem.

In on this thread. I cheered out loud when you hit that 175lb PR on bench. Most I've ever done was 185 1x2. Keep going for that 2 plate bench and nice deadlifts. And dont give up on squats they feel...

Could you post a video of a vertical pull over? I'm unsure how that's supposed to look.

And do you care if a 45 degree bent over row or a Pendlay row is used?

Thanks for the speedy reply. I'll let you know how the program works out for me. I'm becoming more and more interested in powerlifting.