Knowles DUP Training

[knowles.ja]

Everyone is doing well and now that we're getting more than 2 hours of sleep a night, sanity is slowly creeping back in.

Nice volume! So far so good? Everything feeling good?

Pump up the volume. Most things are good. I've got a bruised or cracked rib that's giving me fits. Its mainly messing up my squats and deads because I can't get much support from my belt at the moment.

[knowles.ja]

Bodyweight: 170lbs

Squats:
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4

Bench Press:
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4

Deadlift:
355 x 1 x 6 - 90 sec rest

Pendlay Rows:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

OH Press:
115 x 6
115 x 6
115 x 6
115 x 6

Notes: Total Volume PR on the Bench Press. Very good workout overall despite my rib bugging me a lot.


Bar was a little lower than usual on the first set so it felt a bit off. My belt hit a tender spot on my rib on the last rep of the second set, which is why it looks a little wonky.

[knowles.ja]

Bench Press:
135 x 5
185 x 3
205 x 1
225 x 1 x 2
235 x 1 @9
135 x 10

Pullups:
BW x 8
BW x 8
+25 x 4
+25 x 4

Notes: I wanted to workout to an RPE 9 single on bench press today. I will try to consistently do this on Saturdays from now on.

[wannaBmoy]

Grats on the PR yo! I bet that must be a nice feeling. One day I hope to be able to hit a PR again ... I don't think I've had one since 2007. Well that's not true. I did set a PR today for most consecutive days lived, so that's a plus .... hopefully I can smash that one tomorrow too.

[wannaBmoy]

Pump up the volume. Most things are good. I've got a bruised or cracked rib that's giving me fits. Its mainly messing up my squats and deads because I can't get much support from my belt at the moment.

Belt going to be a permanent addition to the workout gear? I've been debating about doing the same for the sake of added injury avoidance. Lord knows I've been hurt way too much over the past 5 years or so.

[knowles.ja]

Belt going to be a permanent addition to the workout gear? I've been debating about doing the same for the sake of added injury avoidance. Lord knows I've been hurt way too much over the past 5 years or so.

There are some fellows that are much smarter and stronger than myself that make a very good case for belted lifting.

http://www.strengtheory.com/the-belt-bible/

Key Points

1) Wearing a belt improves your performance in the gym

2) These performance increases likely mean increased size and strength in the long run

3) There are still instances that it’s better to train beltless, but you should probably use a belt for the bulk of your training

[knowles.ja]

Did some digging through my old logs and confirmed that 220x4x6 is not an actual Rep PR, but is a Total Volume PR. My best lifts on bench are 225 x 4/4/4/3 and 227.5 x 3/3.

Pendlay Row PR is 232.5 x 5/5/5 and Squat is 410x3 and 420x2. 425 is the highest single I've done on squats WITHOUT wraps. I will hopefully match or beat these PRs by the end of the year.

[wannaBmoy]

Did some digging through my old logs and confirmed that 220x4x6 is not an actual Rep PR, but is a Total Volume PR. My best lifts on bench are 225 x 4/4/4/3 and 227.5 x 3/3.

Pendlay Row PR is 232.5 x 5/5/5 and Squat is 410x3 and 420x2. 425 is the highest single I've done on squats WITHOUT wraps. I will hopefully match or beat these PRs by the end of the year.

How far back did you have to dig? I dread even trying to go back and pinpoint old PRs ...

[knowles.ja]

How far back did you have to dig? I dread even trying to go back and pinpoint old PRs ...

This was in December of 2007. If I wanted to get technical I could declare my current bench sets as PRs because I weigh about 20lbs less right now than I did when I did them the first time.

[knowles.ja]

Bodyweight: 171lbs

Squats:
210 x 8
210 x 8
210 x 8
210 x 8

Bench Press:
190 x 8
190 x 8
190 x 8
190 x 8 @9.5

Deadlift:
315 x 1 x 15 - 45 sec rest

Pendlay Rows:
165 x 10
165 x 10
165 x 10
165 x 10

Seated DB Press:
35 x 14
35 x 14
35 x 14

Notes: Good workout. I will probably be doing 2.5lb increases on my volume bench from now on. Deadlift form felt really tight. I have moved my stance in considerably and really working on engaging my lats.

[knowles.ja]

Bodyweight: 170lbs

Squats: 60 sec rest
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2

Front Squats: 90 sec rest
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Pause Bench:
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Notes: Late night workout and I just couldn't muster. Wrist was feeling a little jacked up so I just called it a night after 6 sets of bench. I will repeat weights next week and do my Friday workout as planned.

[knowles.ja]

Took the day off to rest my wrist since it was still giving me trouble.

[knowles.ja]

Bodyweight: 171lbs

Squats:
215 x 8
215 x 8
215 x 8
215 x 8

Bench Press:
195 x 8
195 x 8
195 x 8
195 x 8 @8.5

Deadlift:
320 x 1 x 15 - 45 sec rest

Pendlay Rows:
170 x 10
170 x 10
170 x 10
170 x 10

Seated DB Press:
45 x 12
45 x 12
45 x 11

Notes: Good workout all around. Deadlifts felt really great and each rep was very fast. I felt like I could have done 50 reps. It usually takes me a while to find my groove with Deadlift when I haven't lifted for a while, but I think I finally found it last week. High volume Pendlay Rows suck ass. Also did some LISS cardio after the workout. Pushed a stroller with two kids to the park and back.

[wannaBmoy]

Solid workout. Good weight and lots of volume. How's the wrist? Jelly of that bench yo.

[knowles.ja]

Solid workout. Good weight and lots of volume. How's the wrist? Jelly of that bench yo.

I've had trouble with my left wrist off and on the last year. I'm not sure if it's a bone spur or what. Everytime I decide to go get it looked at it stops hurting so I don't end up going. *shrug*

[wannaBmoy]

I've had trouble with my left wrist off and on the last year. I'm not sure if it's a bone spur or what. Everytime I decide to go get it looked at it stops hurting so I don't end up going. *shrug*

Nagging injuries tend to be a common theme with age. Or so I'm told.

[knowles.ja]

Bodyweight: 170lbs

Squats:
295 x 1 x 5

Front Squats: ~45 sec rest
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Bench Press:
235 x 1 x 5

Snatch-Grip Deadlift:
245 x 4
245 x 4
245 x 4
245 x 4

Pullups:
BW x 10
BW x 10
+25 x 3
+25 x 3
+25 x 3
+25 x 3
+25 x 3

EZ-Bar Curls:
95 x 8
95 x 8
95 x 8

Face Pulls:
45 x 12
45 x 12

Notes: Changing up my Wednesday Squats and Bench to 5 singles @ ~90% of 1RM. We will see how this affects my Strength day lifts.

[wannaBmoy]

Nice workout Knowles! Keep us posted how the strength day feels. Have you made an adjustment like this in the past?

[knowles.ja]

Nice workout Knowles! Keep us posted how the strength day feels. Have you made an adjustment like this in the past?

I've just been gradually adjusting things here and there as my lifts have progressed since October. My main concern is adding tonnage overall. Reducing my volume on Wednesday is reducing my tonnage a good bit, but I am increasing my Wednesday intensity to compensate. And if this allows my Friday lifts to progress for longer it will even out.

[knowles.ja]

Bodyweight: 170lbs

Squats: 2 min rest
255 x 4
255 x 4
255 x 4
255 x 4
255 x 4
255 x 4 @7

Bench Press: 3-3:30 min rest
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4 @9

Deadlift:
365 x 1 x 6 - 90 sec rest

Pendlay Rows:
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

OH Press:
120 x 6
120 x 6
120 x 6
120 x 6

Notes: Squats felt very easy today. If I were truly autoregulating I would have added another 10-15 lbs. Bench press is a Total Volume PR. It felt heavy but doable. I doubt I'll be able to continue in 10lb increments on my Friday deadlifts. Little bit of cheating on the rows. I didn't wait long enough for my soul to reenter my body after the deadlifts.

[knowles.ja]

Bodyweight: 169lbs

Close-Grip Bench Press:
135 x 10
135 x 10
135 x 10

Pullups: (44)
BW x 12
BW x 10
BW x 8
BW x 8
BW x 6

DB Hammer Curls:
30 x 10
30 x 10
30 x 10
30 x 10

Notes: Easy Auxiliary Day workout. I was gonna work up to a single @9 on bench press but was feeling super weak, so I just did some CGBP instead.

[wannaBmoy]

Dang that bench volume tho. Nice workout(s) yo, especially good effort on the bench!

[bango skank]

Keep on killin it!!!

[knowles.ja]

Dang that bench volume tho. Nice workout(s) yo, especially good effort on the bench!

I'm really digging on the high volume stuff nowadays. I'm convinced that once you're past the VERY initial noob phase (I'm talking just the first few months), you should start working in as much volume as your work capacity permits.

Keep on killin it!!!

Long time no see, Mr. Skank. How have you been?

[knowles.ja]

Bodyweight: 171lbs

Squats:
220 x 8
220 x 8
220 x 8
220 x 8 @8

Bench Press:
200 x 8
200 x 8
200 x 6+2
200 x 6+2

Deadlift:
325 x 1 x 15 - 45 sec rest

Pendlay Rows:
175 x 10
175 x 10
175 x 10
175 x 10

Seated DB Press:
40 x 14
40 x 14
40 x 14

Notes: Easy squats. Tough as fuuu bench press. I could've kept doing deadlift for another hour with the 45 second rests - the weight was exploding up. I hate high volume rows.

[bango skank]

Long time no see, Mr. Skank. How have you been?

I be well! Decided out of the blue I wanted to get active on here again. Been a long time since I last was. Good to be back! Started a new log too.

[knowles.ja]

Bodyweight: 171lbs

Squats:
305 x 1 x 5

Bench Press:
245 x 1 x 5

Snatch-Grip Deadlift:
255 x 4
255 x 4
255 x 4
255 x 4

Pullups:
BW x 10
BW x 10
+25 x 4
+25 x 4
+25 x 4
+25 x 4
+25 x 4
+25 x 4

EZ-Bar Curls:
95 x 10
95 x 10
95 x 10

Notes: Skipped front squats today because my wrist has been bugging me the last couple of days and I didn't want to make it worse. Volume PR on bench at 245.

[wannaBmoy]

Awesome workout Knowles! Great job on the pullupts too. The problem with volume is it takes a long time lol. But to your point, I think you're absolutely right.

[knowles.ja]

Awesome workout Knowles! Great job on the pullupts too. The problem with volume is it takes a long time lol. But to your point, I think you're absolutely right.

If I had the time I would either do two-a-days or just workout 6 days per week. That way I could split up my main lifts a little more and not have an excuse to skip my accessory work. Unfortunately life gets in the way of all that.

[knowles.ja]

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