Need a critique for my prilipins/DUP training routine. Advice/considerations please!!

[Num3n]

+ 10 lbs a week for squat
+ 5 lbs a week for bench
+ 10 lbs a week for deadlift

Squat 430 1rm (sets x reps)

70% Monday 301 4 x 6
77% Wednesday 331 4 x 5
85% friday 365 5 x 3


bench 315 1rm

70% monday 220 4 x 6
77% wednesday 242 4 x 5
85% friday 267 5 x 3


deadlift 480 1rm (these are clustered singles based off of the ssp prilepins table)

70% monday 336 3 x 5 (60 sec)
77% Wednesday 370 4 x 3 (90 sec)
85% saturday 408 4 x 2 (>120)




What do you guys think?

[Num3n]

My main concern is the volume of deadlift/squat combination along with the time it would take to complete this workout. I put the heaviest deadlift on a separate day to shorten things up but we'll see.

[arian11]

Why don't you spread it to 6 days?

Sunday: Off
Monday: Squat + Deadlift
Tuesday: Bench
Wednesday: Squat + Deadlift
Thursday: Bench
Friday: Squat + Deadlift
Saturday: Bench

That would shorten your workouts and you could do a couple assistance exercises for bench if you wanted.

[Num3n]

Why don't you spread it to 6 days?

Sunday: Off
Monday: Squat + Deadlift
Tuesday: Bench
Wednesday: Squat + Deadlift
Thursday: Bench
Friday: Squat + Deadlift
Saturday: Bench

That would shorten your workouts and you could do a couple assistance exercises for bench if you wanted.

hmmmm i like the look of that. but what about doing squat and bench then deadlifting on it's own day?

[arian11]

hmmmm i like the look of that. but what about doing squat and bench then deadlifting on it's own day?

You can try it. I would think you would be more beat up and tired training deadlift the day after squats. But I guess it depends how you squat, how you deadlift and how well you recover.

[Num3n]

You can try it. I would think you would be more beat up and tired training deadlift the day after squats. But I guess it depends how you squat, how you deadlift and how well you recover.

Good points, I'll give the squat/deadlift thing a go then.

do my percentages and linear +10 lb progression look ok?

[L The Pirate]

What Arian11 outlined is exactly how I run my DUP. Alternate and should be good

[Srmanuel]

Good points, I'll give the squat/deadlift thing a go then.

do my percentages and linear +10 lb progression look ok?

How did the training go?

I am trying to do a DUP program with 3x week each exercise, training 4-6 times a week)

Hopefully i can collect enough info around

[AMHpower]

Hi, I personally feel that if you are willing to commit to so much volume at a decent weight, you may as well do the Sheiko routines, which are proven routines that have made world champions like Balyaev.
A weekly increment of 10lbs on a lift especially for reps will see you fail in a VERY short time, unless you are completely new. Looking at your numbers, I don't think you need to make your own routine or necessary follow others... just simply practice the lifts more often and heavy. Don't waste time with spreadsheets, just lift, and maybe target individual muscle weaknesses as they present to you in the form of failure.

[phrali]

What are you going to do when you stall?

That is a very important consideration.

[CurltonBench]

Hi, I personally feel that if you are willing to commit to so much volume at a decent weight, you may as well do the Sheiko routines, which are proven routines that have made world champions like Balyaev.
A weekly increment of 10lbs on a lift especially for reps will see you fail in a VERY short time, unless you are completely new. Looking at your numbers, I don't think you need to make your own routine or necessary follow others... just simply practice the lifts more often and heavy. Don't waste time with spreadsheets, just lift, and maybe target individual muscle weaknesses as they present to you in the form of failure.

i think what you mean by just lift, is autoregulate your training and focus on hitting a certain RPE instead of assuming your 1RM is static.The problem i have with this assumption and percentage based training is often ill breeze through the lighter days feelin really strong and think allright ill wont go all out since there is a heavy day/week coming soon and then when the heavy day is there ill feel like sht and also do less on that day. which in the end means youve done less that you could on the lighter days AND on the heavier days.

[dtaps24]

You can't spell stupid without DUP.

[arian11]

You can't spell stupid without DUP.

Legit lost it lol. Is this what you spend your "work" hours doing?

[dtaps24]

Legit lost it lol. Is this what you spend your "work" hours doing?

LMAO if that took me hours I would be living in a van down by the river. It popped into my head so I posted it. There are so many DUP threads lately it is becoming as redundant and retarded as "how do I do 5/3/1?" was back in the day.

I'm sure DUP is a wonderful, scientifically backed set of concepts or principles that will work if properly applied. Just like EVERY OTHER ****ING PROGRAM OUT THERE. I do know, as do you, it's not a magic bullet and is probably applied improperly as often as not. A lot of this is due to the fact that people would rather talk about the program ad nauseum on the internet than contact the guy who actually drew up the program. It seems very sciencey and that makes it prone to paralysis by analysis, so having a personalized program is seemingly that much more important.

At the end of the day take out the scientific fluff and if I understand it right most of the time you have work sets that are focused on light/recovery/hypertrophy, volume/reps/strength, and heavy/intensity/power for each lift. You do all 3 lifts 2-3 times per week with limited assistance (like Sheiko). You over-reach/accumulate fatigue then rest and test (sort of like Smolov). Solid but really not some crazy out there concept. Lilly was doing a Cube with similar principles so he could write a new book but then he got hurt which wouldn't have been the best selling point. Mike T is doing something similar with more variants, and so on and so forth. The more westernized programs actually have a fairly similar amount of weekly volume just spread out differently. Look at Dan Green's program and in a week he largely ends up doing Squats/High Bar Pause Squats/Front Squats, Pause Bench/TnG "speed" bench/bench variant or assistance (2x), and Deads/Block Pulls/Deficit Deads (stiff legged or regular). The overall volume is not that different, but he didn't have to write a dissertation so there's much less "science" and more "this made my lifts go up and helped me become the best powerlifter in the world."

In one of these threads I did see a template that Dr. Z posted and if I was healthy enough and had the time I would actually give it a go at some point. That kind of shocked me because the proliferation of these threads had me convinced it was just a matter of people trying to figure out how to go to the gym and do the Big 3 every day and get all the gains.

Anywhoot Rock on and Go Gators.

[runtocatch]

You can't spell stupid without DUP.

Best post ever!