Marshall28 Unleashes the Beast within.......

[Marshall28]

Going back to the gym toninght to lift with my e bro BenW22. I won't have much in the tank but still should be fun.

[Anthony21]

550x1 for your pull?


Ok I give up, i'm not going to be lifting any more

[Marshall28]

550x1 for your pull?


Ok I give up, i'm not going to be lifting any more

Haha no need to quit! Eat more food

[Marshall28]

Not much of an update the last day or two. Been doing a lot of reading and I think I have landed on the program. It's called DUP training and I wam going to give it a try.

[dbone1026]

Not much of an update the last day or two. Been doing a lot of reading and I think I have landed on the program. It's called DUP training and I wam going to give it a try.

I had read about that I think from Norton, but looked like too much work at the time to try and make sense of since there isn't really a working template per se. Will be interesting to see what you think, especially since I think it calls for just lifting 4x a week?

[HoneyBadger300]

Not much of an update the last day or two. Been doing a lot of reading and I think I have landed on the program. It's called DUP training and I wam going to give it a try.

Sweet. I've heard good things about DUP, it'll be nice to see it utilized from start point to whatever the end may be.

[Marshall28]

I had read about that I think from Norton, but looked like too much work at the time to try and make sense of since there isn't really a working template per se. Will be interesting to see what you think, especially since I think it calls for just lifting 4x a week?

The layout is calling for a 6 day split....here is what I have for the 1st week. Still have some more questions to get answered.

6-Day DUP Volume Block March 11th -April 7th SETSXREPS
MONDAY SQUAT 5X8 @70%
DEADLIFT 5X1 @70%

TUESDAY BENCH 5X8 @70%
CLOSE GRIP BENCH 2X8 @9 RPE
MILITARY PRESS 3X8 @8 RPE

THRUSDAY SQUAT 6X6 @75%
DEADLIFT 4X1 @80%
BENT OVER ROW 4X6

FRIDAY BENCH 6X6 @75%
CLOSE GRIP BENCH 2X6 @9 RPE
MILITARY PRESS 3X6 @8 RPE

SATURDAY SQUAT (Plus Set) 7X4+ @80%
DEADLIFT 3X1 @85%

SUNDAY BENCH (Plus Set) 7X4+ @80%
MILITARY PRESS 3X4 @8RPE
ClLOSE GRIP BENCH 3X4 @8RPE

[dbone1026]

This is one of the programs I found:

http://www.paulreeves.com/training.html

THE DUP TRAINING PROGRAM
Training Split
Day 1 – Upper body (low-volume, high-intensity)
Day 2 – Lower body (low-volume, high-intensity)
Day 3 – Rest day
Day 4 – Upper body (high-volume, low-intensity)
Day 5 – Lower body (high-volume, low-intensity)
Day 6 – Rest day
Day 7 – Rest day

Day 1 – Upper Body Workout
1. Flat Dumbbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
2. Close-Grip Weighted Chin-Ups, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
3. Incline Barbell Press, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Bent-Over Barbell Rows, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
5. Weighted Dips, 2 sets of 6 reps, 90 seconds rest, 2011 tempo
6. Barbell Curls, 2 sets of 6 reps, 90 seconds rest, 2011 tempo

Day 2 – Lower Body Workout
1. Barbell Squats, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
2. Romanian Deadlifts, 4 sets of 6 reps, 120 seconds rest, 2011 tempo
3. Dumbbell Split Squats, 4 sets of 6 reps, 90 seconds rest, 2011 tempo
4. Standing Calf Raises, 4 sets of 8-10 reps, 90 seconds rest, 2011 tempo
5. Seated Calf Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo
6. Hanging (Weighted) Leg Raises, 2 sets of 8-10 reps, 90 seconds rest, 2011 tempo

Day 3 – Upper Body Workout
1. Incline Dumbbell Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Wide-Grip Lat Pulldowns, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Smith Machine Flat Bench Press, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
4. One-Arm Dumbbell Rows, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
5. Incline Dumbbell Flyes, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
6. Seated Cable Rows, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
7. Overhead Dumbbell Extensions, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
8. Dumbbell Hammer Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
9. Cable Triceps (Rope) Pushdowns, 2 sets of 15 reps, 60 seconds rest, 1010 tempo
10. Cable Biceps Curls, 2 sets of 15 reps, 60 seconds rest, 1010 tempo

Day 4 – Lower Body Workout
1. Barbell Split Squats, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
2. Lying Hamstring Curls, 3 sets of 12 reps, 60 seconds rest, 1010 tempo
3. Alternating Dumbbell Lunges, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
4. Leg Extensions, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
5. Calf Raises (on Leg Press Machine), 3 sets of 20 reps, 60 seconds rest, 1010 tempo
6. Seated Calf Raises, 3 sets of 20 reps, 60 seconds rest, 1010 tempo
7. Cable Crunches (to the sides), 2 sets of 20 reps, 60 seconds rest, 1010 tempo
8. Cable Crunches (to middle), 2 sets of 20 reps, 60 seconds rest, 1010 tempo

[neverquit2012]

The layout is calling for a 6 day split....here is what I have for the 1st week. Still have some more questions to get answered.

6-Day DUP Volume Block March 11th -April 7th SETSXREPS
MONDAY SQUAT 5X8 @70%
DEADLIFT 5X1 @70%

TUESDAY BENCH 5X8 @70%
CLOSE GRIP BENCH 2X8 @9 RPE
MILITARY PRESS 3X8 @8 RPE

THRUSDAY SQUAT 6X6 @75%
DEADLIFT 4X1 @80%
BENT OVER ROW 4X6

FRIDAY BENCH 6X6 @75%
CLOSE GRIP BENCH 2X6 @9 RPE
MILITARY PRESS 3X6 @8 RPE

SATURDAY SQUAT (Plus Set) 7X4+ @80%
DEADLIFT 3X1 @85%

SUNDAY BENCH (Plus Set) 7X4+ @80%
MILITARY PRESS 3X4 @8RPE
ClLOSE GRIP BENCH 3X4 @8RPE

Where did you find this template?

[Marshall28]

Where did you find this template?

A friend gave it to me to test out. He had a custom plan made for him.

[bobbydigitaloa]

A friend gave it to me to test out. He had a custom plan made for him.

HE HIT 20K...now you must leave, sir!

[Marshall28]

HE HIT 20K...now you must leave, sir!

I am retiring now. K thanks bye.

[Black_Label]

HE HIT 20K...now you must leave, sir!

I hit 30k tonight =|

[bobbydigitaloa]

Couple of bros showin' their swag following the last meet...go get it G

[Marshall28]

^^^You know I had to rep Beast at the meet

[Marshall28]

Squats -
Warm Up
135x5
185x5
225x5

Working
285x6
285x6
285x6
285x6
285x6
285x6

Deadlift
Warm Up
135x3
225x3
315x2
Working
435x1
435x1
435x1
435x1
For Fun
495x1
495x1

Barbell Rows
135x8
155x8
155x8
175x8

DB Curls
25x10
30x8
35x8

Barbell Curls
65x8
75x8
75x8

Lat Pulldown
100x8
120x8
120x8

Cardio
30 Min

Comments
Wow...This squatting sure took alot out of me. Honestly, I started to feel sick on the last set. I pushed thru and made sure I hit depth each time as well. The overall volume is much different that I am used too so I did some extra stuff "not in the program". Over time I think this would lessen as I know will be squatting, DL and benching 3 times a week.

[Anthony21]

Squats -
Warm Up
135x5
185x5
225x5

Working
285x6
285x6
285x6
285x6
285x6
285x6

Deadlift
Warm Up
135x3
225x3
315x2
Working
435x1
435x1
435x1
435x1
For Fun
495x1
495x1

Barbell Rows
135x8
155x8
155x8
175x8

DB Curls
25x10
30x8
35x8

Barbell Curls
65x8
75x8
75x8

Lat Pulldown
100x8
120x8
120x8

Cardio
30 Min

Comments
Wow...This squatting sure took alot out of me. Honestly, I started to feel sick on the last set. I pushed thru and made sure I hit depth each time as well. The overall volume is much different that I am used too so I did some extra stuff "not in the program". Over time I think this would lessen as I know will be squatting, DL and benching 3 times a week.

Glad to hear you found a program you're going to go with. That amount of squatting would have me puking, strong sh!t boss.

[nugget5]

Look like a workout tht could kill a man lol.

[dbone1026]

The squatting definitely takes getting used to as that is the same type of volume I do with the Russian Peak. Took a while for my legs to adjust to the extra workload, so you just have to work through the soreness. I am fine with just squatting twice a week though, no desire to push it to 3x a week lol

[bobbydigitaloa]

Squats -
Warm Up
135x5
185x5
225x5

Working
285x6
285x6
285x6
285x6
285x6
285x6

Deadlift
Warm Up
135x3
225x3
315x2
Working
435x1
435x1
435x1
435x1
For Fun
495x1
495x1

Barbell Rows
135x8
155x8
155x8
175x8

DB Curls
25x10
30x8
35x8

Barbell Curls
65x8
75x8
75x8

Lat Pulldown
100x8
120x8
120x8

Cardio
30 Min

Comments
Wow...This squatting sure took alot out of me. Honestly, I started to feel sick on the last set. I pushed thru and made sure I hit depth each time as well. The overall volume is much different that I am used too so I did some extra stuff "not in the program". Over time I think this would lessen as I know will be squatting, DL and benching 3 times a week.

I'm pretty much gonna copy paste this into my thread...with the exception of removing 120 from the dead lift work

Yes mad!

[Marshall28]

Glad to hear you found a program you're going to go with. That amount of squatting would have me puking, strong sh!t boss.

I appreciate it man! Basically I will be squatting everyother day now so this should be interesting to say the least. I ordered some knee sleeves and my singlet today along with some nose tork. I heard the knee sleeves help but don't add any weight to your squat.

Look like a workout tht could kill a man lol.

Yes it almost did!

The squatting definitely takes getting used to as that is the same type of volume I do with the Russian Peak. Took a while for my legs to adjust to the extra workload, so you just have to work through the soreness. I am fine with just squatting twice a week though, no desire to push it to 3x a week lol

It was brutal! You use knee sleeves?

I'm pretty much gonna copy paste this into my thread...with the exception of removing 120 from the dead lift work

Yes mad!

:soon It is kinda fun I can pull basically 500 just for fun.

[dbone1026]

It was brutal! You use knee sleeves?

Yup, I love my knee sleeves, one of my best investments (thanks to Kenshin for recommending)

[bobbydigitaloa]

:soon It is kinda fun I can pull basically 500 just for fun.

[Marshall28]

Yup, I love my knee sleeves, one of my best investments (thanks to Kenshin for recommending)

Brand and size? I went with the Titan sleeves size small. Someone told me XS but i just couldn't see me using that size.

Well it happeneded and no ass kicked

[BringtheNoise]

Lot's of guys at 22nd ST, on dat dere DUP. I can't recover from it personally.

[Marshall28]

Lot's of guys at 22nd ST, on dat dere DUP. I can't recover from it personally.

I'll find out how it goes for me. I am new to it When do you train? We should meet down there sometime. I am getting my key fob today!

[BringtheNoise]

I'll find out how it goes for me. I am new to it When do you train? We should meet down there sometime. I am getting my key fob today!

I usually train at night Sunday, Monday, Wednesday, Friday. Are you in the fb group? We usually set up times through there. The monday night crew is fun... team training is usually Wednesday night.

I'm going to be in on Friday probably around 7pm.

[Marshall28]

I usually train at night Sunday, Monday, Wednesday, Friday. Are you in the fb group? We usually set up times through there. The monday night crew is fun... team training is usually Wednesday night.

I'm going to be in on Friday probably around 7pm.

Yea I am on the FB page. I normally lifting at 5 am during the week and then around 9 on the weekends. I think I just added you on FB

[Anthony21]

Where did you get your singlet at?

[BringtheNoise]

Yea I am on the FB page. I normally lifting at 5 am during the week and then around 9 on the weekends. I think I just added you on FB

I lol'd at rapefruit.