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  1. #1
    Registered User Num3n's Avatar
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    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

    Squat 405 1rm (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


    bench 305 1rm

    70% monday 214 4 x 8
    80% wednesday 245 5 x 4
    85% friday 260 7 x 2


    deadlift 465 1rm (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.
    Last edited by Num3n; 05-29-2013 at 03:24 AM.
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  2. #2
    IPF4LYFE arian11's Avatar
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    The first thing that stands out to me is, what have you done in the past? You can't just jump into squat/bench/deadlift 3x a week if you have only been training them 1x a week in the past. You have to slowly build up frequency & volume over time. That will also dictate what percentage to start at. Deadlifting after squats is not a problem. You would have to deadlift after squat and bench in a competition. You just need to gear your percentages for your singles towards fatigue deadlift strength rather than what your all-time fresh deadlift PR is at. If you try to compare them constantly during training, you may be disappointed.
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  3. #3
    Registered User Num3n's Avatar
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    Ahhh wise words. And yes I have been training bench 3 times a week for the past few months. And I am running smolov right now on week 3 and my legs feel great. before that i hit them twice a week. I only ever hit deadlifts once a week though so obviously my percentages would have to start significantly lower however.

    and 3 main lifts 3 times a week? it seems like just in terms of time spent in the gym that would be too much?
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    Why don't you finish smolov then run sheiko with your new gains.
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  5. #5
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    Originally Posted by Num3n View Post
    Ahhh wise words. And yes I have been training bench 3 times a week for the past few months. And I am running smolov right now on week 3 and my legs feel great. before that i hit them twice a week. I only ever hit deadlifts once a week though so obviously my percentages would have to start significantly lower however.

    and 3 main lifts 3 times a week? it seems like just in terms of time spent in the gym that would be too much?
    Well then you shouldn't have to worry about programming for awhile since Smolov is like a 3 month routine.

    And you don't have to do all 3 lifts in 1 day. Can do like:

    Mon- Squat/Deadlift
    Tues- Bench
    Wed- Squat/Deadlift
    Thurs-Bench
    Fri- Squat/Deadlift
    Sat- Bench

    Accessory work would be based on how much time you have free and how much volume you are capable of.
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  6. #6
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    Originally Posted by arian11 View Post
    The first thing that stands out to me is, what have you done in the past? You can't just jump into squat/bench/deadlift 3x a week if you have only been training them 1x a week in the past. You have to slowly build up frequency & volume over time. That will also dictate what percentage to start at. Deadlifting after squats is not a problem. You would have to deadlift after squat and bench in a competition. You just need to gear your percentages for your singles towards fatigue deadlift strength rather than what your all-time fresh deadlift PR is at. If you try to compare them constantly during training, you may be disappointed.
    Well said.
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  7. #7
    Registered User Num3n's Avatar
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    Originally Posted by arian11 View Post
    Well then you shouldn't have to worry about programming for awhile since Smolov is like a 3 month routine.
    I'm only doing the base meso as it follows the undulating principles. Not really a big fan of the second half. And most people who run it only really get their gains off of the first cycle. or so i hear.


    Originally Posted by AlecAzam View Post
    Why don't you finish smolov then run sheiko with your new gains.
    dup seems more intriguing to me.
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  8. #8
    Registered User Num3n's Avatar
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    upp
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  9. #9
    IPF4LYFE arian11's Avatar
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    Originally Posted by Num3n View Post
    I'm only doing the base meso as it follows the undulating principles. Not really a big fan of the second half. And most people who run it only really get their gains off of the first cycle. or so i hear.




    dup seems more intriguing to me.
    I don't know. First run through I got 20 off base and 25 off intense. Second run through I got 20 off base and 15 off intense. I wasn't happy with my 15 lbs PR off the intense so I went straight into maxing out squat every day with volume after some of the maxes for about 5 days and then maxed out again and got like 5-10 more lbs. But Dr. Zourdos has pretty much made anyone who attempted Smolov to run it completely through.

    Either way, DUP is just a principle not a set routine. I haven't looked at every Sheiko program, but the ones I have are DUP. Smolov can be classified under DUP. If you provided more information, I could probably help you set up a program later. I'm too lazy to type anymore right now since I worked about 13 hours today and now I'm eating some juicy steak before bed.
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