Some free, basic training blocks (DUP Methodology)

[musclehead09]

On the other hand I just squatted 295x5 after 3x2 and hit a single at 315 that I had 5 with too lol. 405 squat is on it's way. Only thing holding me back from an okay total is my weak bench.

[USMARINE8152]

Sticky this if it hasn't been already. Informative up in here. Thanks OP. Read my comment i wrote when I repped you. I will maybe even start a journal on here to give feedback. Given my job I need to wait to hopefully hire and work with Mike from RTS since I'm about to get promoted not sure how work schedule will be. I've never seen improvement on my big 3 until I started cycling DUP and RTS method type programs. Probably will never do a single method other then those two for lifting. Thanks again.

[NeverEnough89]

On the other hand I just squatted 295x5 after 3x2 and hit a single at 315 that I had 5 with too lol. 405 squat is on it's way. Only thing holding me back from an okay total is my weak bench.

the only thing I can think of is more mass on chest, triceps, and shoulders.

[musclehead09]

Agreed. I do overhead press 3x a week BUT I may follow Layne Nortons way of doing DUP for bodybuilding and powerlifting (PHAT basically) with some bodybuilding accessory. It'd be a little less frequency but more accessories. So something like

Legs/Push/Pull off repeat

One day Heavy (3-5 reps each compound) and the other day 6-10. Accessories between 6-20.

I'm high 20's in bodyfat and I've had a few say a cut could be in order. I'm 185 at 5'6 and have a ton of fat around my waste with big legs and average upper body. Cutting for 4 months then slowly bulking over 200 could do me justice. I went from 155 to 185 in a matter of months which got me fat as hell.

I've been recomping for awhile which has me looking a little better. But no way am I gaining more before I cut some first.

Doing what's above will help put some mass on after the cut then I can use DUP the way I'm doing it now to go into a meet.

[NeverEnough89]

Agreed. I do overhead press 3x a week BUT I may follow Layne Nortons way of doing DUP for bodybuilding and powerlifting (PHAT basically) with some bodybuilding accessory. It'd be a little less frequency but more accessories. So something like

Legs/Push/Pull off repeat

One day Heavy (3-5 reps each compound) and the other day 6-10. Accessories between 6-20.

I'm high 20's in bodyfat and I've had a few say a cut could be in order. I'm 185 at 5'6 and have a ton of fat around my waste with big legs and average upper body. Cutting for 4 months then slowly bulking over 200 could do me justice. I went from 155 to 185 in a matter of months which got me fat as hell.

I've been recomping for awhile which has me looking a little better. But no way am I gaining more before I cut some first.

Doing what's above will help put some mass on after the cut then I can use DUP the way I'm doing it now to go into a meet.

Ya I went from 160 to 180 in 5 months with .25-.5 gained every week. Bench went up from 195-250? (1rm test day tomorrow morning). I do a lot of tricep and chest hypertrophy stuff that aided that I think.

[musclehead09]

Yeah when I bulk back up I'm sure it'll help. Even cutting I think it'll help. Of course it's impossible to gain muscle while cutting but I'm sure the hypertrophy work will strengthen some weak points (primarily Delts)

[arian11]

Sure here is my attempt at 220x2 pause bench:

http://m.youtube.com/watch?feature=y...&v=dgjzd3PCZuQ

I've done 225 close grip and 210x3 tng and 215x2 pause. My 220 pause was my meet max in November as well. It was easier in November than it was here on test week (last week). I actually had 2-3 in me at my meet but failed here.

I've been doing 2 sets of close grip twice a week and 3 sets of heavy overhead presses. This week I switched over to doing some incline and direct triceps work as well as the overheads.

the only thing I can think of is more mass on chest, triceps, and shoulders.

Agreed. I do overhead press 3x a week BUT I may follow Layne Nortons way of doing DUP for bodybuilding and powerlifting (PHAT basically) with some bodybuilding accessory. It'd be a little less frequency but more accessories. So something like

Legs/Push/Pull off repeat

One day Heavy (3-5 reps each compound) and the other day 6-10. Accessories between 6-20.

I'm high 20's in bodyfat and I've had a few say a cut could be in order. I'm 185 at 5'6 and have a ton of fat around my waste with big legs and average upper body. Cutting for 4 months then slowly bulking over 200 could do me justice. I went from 155 to 185 in a matter of months which got me fat as hell.

I've been recomping for awhile which has me looking a little better. But no way am I gaining more before I cut some first.

Doing what's above will help put some mass on after the cut then I can use DUP the way I'm doing it now to go into a meet.

I would disagree and have you attack your bench differently. It seems like you need to work on a better arch, getting tighter and more leg drive. Also, I'd have you set up slightly farther away from the rack as it seems like you are scared to press back because you think you'll hit the hooks. Then I would implement some assistance exercises that specifically work the bottom ROM of the bench since you are weak there. Instead of a bunch of overhead pressing or incline, I'd have you do something more specific. Lots of options with 2 count pause bench, 3 count pause bench, half board press, 1 board press, pin press at chest level, pin press at mid level, etc.

[musclehead09]

Damn dude thanks so much! I will definitely take your advice and program that stuff in. It could definitely help me. There are other people at my meets at my bodyweight that deadlift 550-600 and squat 405-455 yet only bench 255 for the same reasons as me. They got the 2 bigger lifts which helps but i don't want to end up with a crappy bench lol. Thanks tons again

[musclehead09]

Also reps on spread

[adpowah]

Would love the video about programming!

[Hardlifter9]

Dude that's awesome longevity. Sorry for the delayed response. But yeah I do + sets. It was just 3 weeks and in those 3 weeks I hit nearly old max for a triple @9 so I had another rep at least on test week!

Right now I just did 290 4x3 tonight and it felt easy as anything. This program is awesome.

Sadly my bench sucks balls. A year of linear progression couldn't get me past 225. That's with a gain in 30 lbs bodyweight. I did 8 months of westside which also didn't do anything for my max bench. Yet I hit 210x3 and other nice rep PRs.

Not even DUP has increased my bench. I'm hitting rep PRs but my max hasn't moved

Have you tried doing a high volume of overload work? That may get it moving.

[Renan]

We could do that if people are interested. With all the meet coaching I've done with FSU and as an assistant coach for IPF Raw Worlds and NAPF Regional Championships this year, I feel more confident with handling a lifter through a competition compared to programming for a lifter in prep for a competition. So it would be good practice for me. I could try to make a video as well showing the process of designing the training block for a specific lifter though I don't have a good quality camera. That way people can learn from the process and maybe design for themselves in the future.

I would like to candidate myself for a possible trainee spot under ur coaching

[musclehead09]

Well guys today I'm happy as sh*t. I did my 4x2's with 195. Went to a 205 single and I literally had 10. went to 225 for a single and it's a 5 lb pause PR. No exaggeration I had 5 reps with that 225 and another 20+ lbs in me. Goal is 240-250 in 3 weeks when I max @10.

Today I lit a fire inside of me I've never had while benching. I stayed a lot tighter and used great leg drive.

[NeverEnough89]

Well guys today I'm happy as sh*t. I did my 4x2's with 195. Went to a 205 single and I literally had 10. went to 225 for a single and it's a 5 lb pause PR. No exaggeration I had 5 reps with that 225 and another 20+ lbs in me. Goal is 240-250 in 3 weeks when I max @10.

Today I lit a fire inside of me I've never had while benching. I stayed a lot tighter and used great leg drive.

Awesome man, maybe it's mental, stop hating bench or use that hate to smash it... and keep using that leg drive.

[NeverEnough89]

Any critiques. Made this up last night, since yesterday was test day. I have a meet Feb 14th, 42 days out.
S/340
B/250
D/405
http://i.imgur.com/iygfjVM.png

[musclehead09]

Thanks man. Yes I think it's totally mental. I did 4x2 195. After I put 205 on and I got myself so fired up to hate the bar and want to kill it. I could've done 205x10. I wasn't scheduled to do 225 but I put it on hated it even more and probably had 4-5 good reps in me possibly 6. The anger inside of me kept me tight lol. But in general I need to start loving bench as much as I do squat.

I actually replaced close grip with DB incline, Flyes, and direct triceps work this week. Don't know I'd catch hate on here for that but my close grip bench is the same as my regular bench anyway.

[musclehead09]

Looks great to me! NeverEnough

[arian11]

Any critiques. Made this up last night, since yesterday was test day. I have a meet Feb 14th, 42 days out.
S/340
B/250
D/405
http://i.imgur.com/iygfjVM.png
[img]http://i.imgur.com/iygfjVM.png[img]

I wouldn't really call your power day a power protocol.

[NeverEnough89]

I wouldn't really call your power day a power protocol.

Starting things tomorrow, what do you recommend? I'm not a fan of doing lots of reps on deadlifts, 3 and under, other than that I lose focus and form breaks down it seems.
Edit: Should I up the intensity and drop the volume?

[arian11]

Starting things tomorrow, what do you recommend? I'm not a fan of doing lots of reps on deadlifts, 3 and under, other than that I lose focus and form breaks down it seems.
Edit: Should I up the intensity and drop the volume?

Power is the rate of doing work or work with respect to time. It is different than absolute strength where there isn't really a time component to it. Going for a 1RM on back squat and taking 10 seconds to complete the eccentric would be a display of absolute strength but not really a display of power. Nor would it be a good way to train and improve power. Looking at your programming, you have 4x3 @85% as your Week 1 power protocol and then adding weight onto the bar each week. I don't know about you, but most people will not be fast for all 3 reps of a set with 85% of their 1RM. Depending on how fatigued the lifter is from the day 1 hypertrophy work, even the 1st rep with 85% might not be very fast.

Take a look at what others do. For example, Westside method implements a speed day which is somewhat similar to your goal for a power day. It depends on the lift, how much accommodating resistance is used, etc but they are more in the 50%-70% range for singles, doubles and triples. Another example, Dr. Zourdos recommends singles in the 80-90% for a power protocol.

So if you didn't want to change the protocol too much, you could drop it to something like 4x1 @85% or 4x1 @80% and then add weight to the bar each week. That would not only turn the power day more into a power day but also help you focus on solid technique and the decrease in volume would allow for recovery going into the strength day.

Another idea would be to run the power day off RPE if you are good with RPE. That way you can auto-regulate the weight up or down depending on how good or bad you feel that particular week. I auto-regulate for many of the lifters I coach in person and will sometimes not only change the weight but the protocol as well. Like one lifter came in one day with a sore lower back and was about a week out from testing numbers. So I quickly changed the session to a power session and had him do singles with a weight that looked fast to me.

[NeverEnough89]

...

Thank you. I don't know, but I recover quickly from workouts. I'll adjust and go to 70% and do doubles/triples, and add weight each week. Auto regulation is something I need to look into and utilize in the future for sure. I need to read more. Thanks again for taking that time to explain that to me.

[USMARINE8152]

I PM 'd you Arian. Let me know if that's cool. Also let me know if you even have it. Had to post from phone. Computer crashed.

[Jmadden44]

Arian any reason the HPS group bench results were so much better than the HSP? Is it optimal to run the 6 weeks the way zourdos did with each lifts intensities being the same each day or staggering them?

[ecchastang]

Arian any reason the HPS group bench results were so much better than the HSP? Is it optimal to run the 6 weeks the way zourdos did with each lifts intensities being the same each day or staggering them?

I am not Arian, but I ran two cycles bench only of that same format HPS back to back with a week in between as a test week. I had great gains the first 6 week and decent in the second 6. My speculation is that the hypertrophy day and the strength day are the most taxing. IT was nice to have two days off after strength, and then 3 days between Hypertrophy and strength, with Power feeling like a recovery day. Even though the singles are lifted as fast and explosively as possible, I always ended that day feeling great.

[arian11]

Arian, have you considered coaching a few bb.com people and having a joint journal to have some recorded results (like what Dollas did)?
It should provide some more accountability.

P.s. if you do decide to try this, pick me for giving you the idea

in.

just started up the 3rd block yesterday.

I would like to candidate myself for a possible trainee spot under ur coaching

Been thinking about this since you guys mentioned it. I wanted to make sure I have the time to take on more lifters and it sounds doable if it's not too many people. If you just want to do one of the DUP blocks I posted and run a training log, then you can go ahead and do that. But if you want something more specific written for you and your particular situation and have it be longer than these 3-5 week blocks, then I have some questions for you to answer first. And obviously it would involve logging your training so we can all see results, but it doesn't necessarily have to be a joint log. You can each start or continue your own log or do a joint one if you like.

So if anyone reading this is interested, then answer these questions either in this thread or e-mail them to me at arian11@gmail.com.

1. What date do you want to start?
2. How many weeks do you want programmed?
3. Do you have a competition coming up? If so, give date.
4. How many days a week can you dedicate to training? If certain days of week, list them.
5. How much time can you dedicate to each session?
6. What is your #1 goal/focus for this block?
7. What are your secondary goals/focuses for this block?
8. Do you have access to basic strength training equipment? (Power rack, bench press, barbell, weights, chalk, pull up bar, DBs)
9. How have you been training recently? (Frequency/volume/intensity. If you can write out or post your recent training block, do it)

That's all I got for now, should get us started.

[Ownster8932]

1. What date do you want to start?
Beginning of March

2. How many weeks do you want programmed?
4-6 sounds good just because it would allow me to see what progress I've made sooner. If longer, that's fine too. Currently my routine is a 13-week one, so length doesn't bother me and the one before this 9 weeks.

3. Do you have a competition coming up? If so, give date.
No

4. How many days a week can you dedicate to training? If certain days of week, list them.
Available all 7 days, but would prefer to have at least 1 off day.

5. How much time can you dedicate to each session?
Would like to be no more than 2 hours. Ideal would be 1-1.5 hours.

6. What is your #1 goal/focus for this block?
Strength, particularly squat.

7. What are your secondary goals/focuses for this block?
Bench, dealift, OHP

8. Do you have access to basic strength training equipment? (Power rack, bench press, barbell, weights, chalk, pull up bar, DBs)
Yes, full gym with a deadlift platform as well.

9. How have you been training recently? (Frequency/volume/intensity. If you can write out or post your recent training block, do it)

Monday:
Front squat (FS) up to a heavy single (HS)
Back squat (BS) up to a HS
BS 3x4 drop sets as hard as possible (AHAP)
Good mornings (GM) 3x5
Flat bench (usually heavy, 3-5 sets x 3-5 reps, sometimes last set as many reps as possible [AMRAP]).
Incline bench (usually heavy, 3-5 sets x 3-5 reps, sometimes last set AMRAP).
Incline bench 1-2 sets x 8-10 reps (paused reps)
Dips 2-3x8
Cable flies 3x10

Tuesday:
BS up to a HS
FS up to a HS
FS 3x3 drop sets AHAP
Bent-over-row (BOR) 5x5 (last set AMRAP)
Reverse-grip pulldowns 3x8
DB Shrugs 3x10
Seated row 3x10
DB Row 3x10

Wednesday:
FS up to a HS
BS up to a HS
BS 3x4 drop sets AHAP (all reps paused)
GM 3x5
Ez-bar curls/French press 3x10 (the / indicates a superset)
Iso DB curl/DB skullcrusher 3x10
Reverse curls/tricep pushdowns 3x10
Hammer curls/one-arm tricep pulldowns 3x10
Cable curls/rope pulldown 3x10

Thursday:
BS up to a HS
FS up to a HS
FS 3x3 drop sets AHAP
Flat bench (usually light-medium 3-5 x 8-15)
Incline bench (usually light-medium 3-5 x 8-15)
Dips 2-3x8
Cable flies 3x10

Friday:
OHP up to a HS
OHP drop sets (either 4x5+, 4x4+, 4x3+, 4x2+, 3x8+, 3x6+; I rotate weekly with specific percentages)
DB lateral raise 3x10
DB reverse flies 3x10
Cable lateral raise 3x10
DB front raise 3x10

Saturday:
FS up to a HS
BS up to a HS
BS 3x4 drop sets AHAP (all reps paused)
GM 3x5
BOR 3-5x10
Reverse-grip pulldowns 3x8
DB Shrugs 3x10
Seated row 3x10
DB Row 3x10
Pull ups 3x8
Chin ups 3x8

Sunday:
Rest

Wait times between sets:
3-4 mins between squats, heavy bench, OHP, heavy BOR
1-2 mins between everything else

Anything italicized is something that will be dependent on time that day, how lazy I'm feeling, etc. In general, I will perform them.
Occasionally I will have a heavier bench/incline day on Thursday as well, but generally I keep heavy to Monday and light-to-medium to Thursday.
My sole focus atm are my squats (obviously), so I have no deadlifts and my bench I am just having fun with (still putting in work though).

Stats are in my sig.

I would really like to try and keep FS, incline bench, and OHP included if it's possible. If not, that's ok too.

[NeverEnough89]

I will jump in if still available after my meet Feb, 14th.. I will be reverse dieting to 165ish, I count everything (187 day streak), will only be trying to lose .5lbs per week so I don't lose any strength and will hopefully continue to gain through my deficit.

[Renan]

Thanks for taking time out of your schedule to do this

1. What date do you want to start?
I am finishing up a linear block at the moment. It ends Jan 31st. I am free from then on.

2. How many weeks do you want programmed?
Ideally, 8-12 weeks.

3. Do you have a competition coming up? If so, give date.
I would like to compete at the Brazilian Raw Nationals, December 15th, 2015. The local state meet is in August, I would like to go to that as well.

4. How many days a week can you dedicate to training? If certain days of week, list them.
Class Schedule hasnt been given out yet, but I always manage to fit 4-5 days into my week.

5. How much time can you dedicate to each session?
2 hours

6. What is your #1 goal/focus for this block?
To regain my strenght (500@100kgbw gym best lifts) from when my asthma wasn't so flared up. My gym total probs hover around 430@100kgbw right now. I am still on lots of medication, but feel that I am getting control of it.

7. What are your secondary goals/focuses for this block?
I still want to improve my OHP, Weighted chins and general conditioning ( I do sandbag carries for distance)

8. Do you have access to basic strength training equipment? (Power rack, bench press, barbell, weights, chalk, pull up bar, DBs)
At home I have sandbangs, pull up bar, pulley, barbells, and about 150lbs of weight (good for conditioning, floor presses, grip work, front squatting, pull ups, chins and rows.
At the gym I have everything else.

9. How have you been training recently? (Frequency/volume/intensity. If you can write out or post your recent training block, do it)

My asthma has really taken its toll in my training. I have to find ways around it. I have recently began to only front squat in my program to get my conditioning back up for back squatting. On back squats, I went from 150kg x 3 reps to barely being able to do 110kg x 3 reps. I never go above 3 reps on heavy compound movements because it automatically shuts up my airways.

Monday
Front Squats 5 triples @ 80% (+5 lb each week)
Deadlifts following Maryland Powerlifting Table
3/4 mile 90lb sandbag carry uphill
grip

Tuesday
Bench Press 6 triples @ 70%
Wide bench 3x15 (acessory work)
Incline Dumbell Bench Press 3x20 (acessory work)
Triceps extensions (acessory work)

Wednesday
Front Squats 5 triples @ 80% (+5 lb each week)
light RDLS 3x15
3/4 mile 90lb sandbag carry uphill

Thursday
OHP 6 triples @ 70%
BTNP 3x15 (acessory work)
Weighted Pull ups 6 triples @ 70%
Chins 3x10 (acessory work)

Friday
Front Squats 5 triples @ 80% (+5 lb each week)
light RDLS 3x15
3/4 mile 90lb sandbag carry uphill

Saturday - Rest

Sunday

OHP 6 triples @ 70%
Weighted Chin ups 6 triples @ 70%
Pull ups 3x10 (acessory work)
Floor Presses 3x10 (acessory work)
Biceps 3x15 (acessory work)

[Dom87]

I just started my volume block (intensity block to follow) so, unfortunately, I'm out for a good 12 weeks. I appreciate the examples and the help. Hopefully you'll have some more time or a free spot when I'm finished this cycle. Reps.

[BabyOilBrah]

Been thinking about this since you guys mentioned it. I wanted to make sure I have the time to take on more lifters and it sounds doable if it's not too many people. If you just want to do one of the DUP blocks I posted and run a training log, then you can go ahead and do that. But if you want something more specific written for you and your particular situation and have it be longer than these 3-5 week blocks, then I have some questions for you to answer first. And obviously it would involve logging your training so we can all see results, but it doesn't necessarily have to be a joint log. You can each start or continue your own log or do a joint one if you like.

So if anyone reading this is interested, then answer these questions either in this thread or e-mail them to me at arian11@gmail.com.

1. What date do you want to start?
ASAP, Tuesday the 13th if possible

2. How many weeks do you want programmed?
9-12, enough fo a nice volume block and peaking block, in which case I'll test via mock meet probably

3. Do you have a competition coming up? If so, give date.
no

4. How many days a week can you dedicate to training? If certain days of week, list them.
4 day per week: tuesday/wednesday/friday/saturday or sunday

5. How much time can you dedicate to each session?
60-75 minutes, maybe a bit longer on the weekend training days

6. What is your #1 goal/focus for this block?
Squat/DL focus

7. What are your secondary goals/focuses for this block?
OHP and general shoulder strength, tricep strength

8. Do you have access to basic strength training equipment? (Power rack, bench press, barbell, weights, chalk, pull up bar, DBs)
yes, home gym but have all the basic equipment. I do have a leg curl/extension bench and a Cable pulldown/horizontal pull attachment to my power rack. I also have access to bands and chains (40ish lbs in chains, and a set of monster minibands and average bands)

9. How have you been training recently? (Frequency/volume/intensity. If you can write out or post your recent training block, do it)
Well I just got done with the first week of that #3 block of training (would rather use something more customized tho). It was a good transition type week for me to get back to more frequency and volume. Previously I had been lifting conjugate style so obviously lowish volume/freq and high intensity.

An example of each day would be something like:

DE Upper
Speed bench: 9x3@60ish%
Bench assist movement: 3x5-8 reps
Back/lat movement: 3x8-12 reps
Tricep or shoulder movement: 3x8-15

ME Lower
Squat or DL CLOSE variation: work up to triple, double or single
Opposite of what the first movement was (if squat, block pulls or deficits): 3x5
Posterior chain movement: 3x8-12
Abs

ME upper
same as lower, assistance was another bench assist, often long pause

DE lower
Speed squats and DLs
Squat or DL assist: 3x5
Posterior Chain: 3x8-12
Abs

That's all I got for now, should get us started.

let's do it. Answers in bold above