Knowles DUP Training

[knowles.ja]

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

Bench Press:
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Pendlay Rows:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Squats:
185 x 8
185 x 8
185 x 8
185 x 8

Cable Pulldowns:
100 x 15
100 x 15
100 x 15
100 x 15

[therorschach]

Life's pretty hard, man. Got divorced last year and just now starting to put things back together. Lifting regularly is helping with my mood, but I still travel a lot for work, so it's tough to make it happen sometimes. Hopefully moving back into a house next month will help with that!

Sorry to hear this, bro. I hope things work out for you.

[knowles.ja]

Bodyweight: 176lbs

Squats:
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

Bench Press:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Pendlay Rows:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Squats:
190 x 8
190 x 8
190 x 8
190 x 8

Pulldowns:
115 x 15
115 x 15
115 x 15

Ab Wheel:
8/8/8

Notes: Good workout. Everything felt pretty light, especially the volume squats at the end.

[knowles.ja]

Sorry to hear this, bro. I hope things work out for you.

Thanks buddy. Compared to last summer, I'm worlds better.

[knowles.ja]

Squats:
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Bench Press:
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Deadlift:
265 x 1 x 12 - 45 sec rest

Bench press:
145 x 8
145 x 8
145 x 8
145 x 8

HS Low Rows:
55 x 12
55 x 12
55 x 12
55 x 12

Hanging Leg Raises:
8/8/8/8

Notes: Increasing my bench volume significantly by doing S bench on both my A and B workouts, and adding H bench to the end of my B workouts - similar to how I've been doing my squatting for a while.

[knowles.ja]

Bodyweight: 178lbs

Squats:
260 x 5
260 x 5
260 x 5
260 x 5
260 x -

Bench Press:
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Pendlay Rows:
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Squats:
195 x 8
195 x 8
195 x 8
195 x 8

Chinups:
8/8/8/8

Notes: 3rd day lifting in a row and I'm starting to feel the fatigue. Didn't do set 5 of my S squats because number 4 was a grinder. Everything else felt good.

[knowles.ja]

Squats:
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Bench Press:
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

Deadlift:
315 x 1 x 6 - 90 sec rest

Bench Press:
150 x 8
150 x 8
150 x 8
150 x 8

HS High Rows:
70 x 10
70 x 10
70 x 10
70 x 10

Hanging Leg Raises:
10/10/10/10

Notes: Good workout. Loving the increased frequency on bench press so far.

[knowles.ja]

Bodyweight: 182lbs

Squats:
270 x 5
270 x 5
270 x -
270 x -
270 x -

Bench Press:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pendlay Rows:
150 x 8
150 x 8
150 x 8
150 x 8

Pause Squats:
245 x 2
245 x 2
245 x 2
245 x 2

Squats:
205 x 8
205 x 8
205 x 8
205 x 8

Chinups:
+25 x 5
+25 x 5
+25 x 5
+25 x 5

Notes: I binged on m&m cookies last night and am a bloated mess right now. Cut the S squats short because my SI was feeling funky. Made up for it with some lighter pause squats later in the workout. Most likely I'll switch to doing pause and volume squats on these workouts, and do my strength squats just on the B workout. It'll basically be a classic HPS DUP routine, but across two workouts instead of three.

[knowles.ja]

Squats:
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

Bench Press:
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4

Deadlift:
275 x 1 x 12 - 45 sec rest

HS High Rows:
70 x 12
70 x 12
70 x 12
70 x 12

Bench Press:
155 x 8
155 x 8
155 x 8
155 x 8

Notes: Hit all of my weights, but very low energy today.

[knowles.ja]

Pause Squats:
250 x 3
250 x 3
250 x 3
250 x 3
250 x 3

Notes: Really wasn't feeling great so I went home after the squats. Also I prefer doubles over triples for paused squats, so will probably do that next time and increase the sets.

[knowles.ja]

Bodyweight: 180lbs

Squats:
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Bench Press:
195 x 5
195 x 5
190 x 5
190 x 5
190 x 5

Pendlay Rows:
155 x 8
155 x 8
155 x 8
155 x 8

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

Pulldowns:
115 x 12
115 x 12
115 x 12

Notes: Decent workout. Nothing special.

[knowles.ja]

Bodyweight: 179lbs

Squats:
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Bench Press:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Deadlift:
325 x 1 x 6 - 90 sec rest

HS High Rows:
75 x 10
75 x 10
75 x 10
75 x 10

Bench Press:
160 x 8
160 x 8
160 x 8
160 x 8

Notes: Good workout.

[knowles.ja]

Bodyweight: 180lbs

Squats:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Bench Press:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Pendlay Rows:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Notes: First workout in a few weeks since I just moved to my new house. Got the home gym kind of set up until my new equipment arrives. Forgot how much different it is working out in a garage than inside.

[knowles.ja]

Deadlift:
275 x 1 x 12 - 45 sec rest

Bench Press:
135 x 8
135 x 8
135 x 8
135 x 8

Face Pulls:
25 x 15
25 x 15
25 x 15

Chinups:
10/10/8/4

[Lencho]

Bodyweight: 180lbs

Squats:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Bench Press:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Pendlay Rows:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Notes: First workout in a few weeks since I just moved to my new house. Got the home gym kind of set up until my new equipment arrives. Forgot how much different it is working out in a garage than inside.

To where did you move?

[knowles.ja]

To where did you move?

Hey old friend! I'm actually in the same neighborhood where I had my first house. It's in North McKinney.

How's the family?

[Lencho]

Hey old friend! I'm actually in the same neighborhood where I had my first house. It's in North McKinney.

How's the family?

Doing alright. Oldest will be a freshman in HS. He's about 5'9", 140 lbs. Looks like he's got the genetics to be a jacked mofo, but not the desire to do anything about it yet. Youngest will be in the 6th grade.

Same house. I still claim the only way I'm leaving is when they pull my dead body outta here.


How about you?

[knowles.ja]

Deadlift:
285 x 1 x 12 - 45 sec rest

Bench Press:
140 x 8
140 x 8
140 x 8
140 x 8

CG Landmine Rows:
50 x 20
50 x 20
50 x 20

Notes: Quick nighttime workout after getting my new power rack put together.

[knowles.ja]

Doing alright. Oldest will be a freshman in HS. He's about 5'9", 140 lbs. Looks like he's got the genetics to be a jacked mofo, but not the desire to do anything about it yet. Youngest will be in the 6th grade.

Same house. I still claim the only way I'm leaving is when they pull my dead body outta here.


How about you?

High school??? wow... I remember him being a tiny kid, but I guess that was like what, 7-8 years ago? My kids are good. Son's going into 3rd grade and daughter starts kindergarten this year.

Still have all of your old home gym equipment?

[knowles.ja]

Squats:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Bench Press:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Pendlay Rows:
145 x 8
145 x 8
145 x 8
145 x 8

Squats:
185 x 8
185 x 8
185 x 8
185 x 8

Notes: Decent workout. Will be doing a basic A/B for a month or so until lifts improve.

[Lencho]

Still got most of it. Gave the Prowler to the owner of the gym I’m going to now. Deadlift jack, too.

My boys have shown interest in the weights, so I’m gonna hold onto everything for a while. I still get some bro sessions in out there, too.

I’m gonna come out there and lift with you one day.

[knowles.ja]

Bodyweight: 178lbs

Bench Press:
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Deadlift:
325 x 1 x 6 - 90 sec rest

Bench Press:
145 x 8
145 x 8
145 x 8
145 x 8

Chinups:
10/10/10/8

Face Pulls:
25 x 15
25 x 15
25 x 15
25 x 15

Notes: Decent workout. No squatting because I think I have some FAI going on from my last workout. Gonna lay off squats and see if it resolves in the next few days.

[knowles.ja]

Still got most of it. Gave the Prowler to the owner of the gym I’m going to now. Deadlift jack, too.

My boys have shown interest in the weights, so I’m gonna hold onto everything for a while. I still get some bro sessions in out there, too.

I’m gonna come out there and lift with you one day.

That'd be cool, man. Let me know a weekend that works for you!

Which gym are you going to?

[knowles.ja]

Squats:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Bench Press:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Pendlay Rows:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

OH Press:
85 x 8
85 x 8
85 x 8
85 x 8

UH Cable Rows:
70 x 15
70 x 15
70 x 15
70 x 15

Notes: Decent enough workout for taking the last 2 weeks off. Hip didn't seem to bother me too much during the squats.

[knowles.ja]

Bodyweight: 176lbs

Squats:
185 x 8
185 x 8
185 x 8
185 x 8

Bench Press:
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Deadlift:
294 x 1 x 12 - 45 sec rest

Bench Press:
135 x 8
135 x 8
135 x 8
135 x 8

Pulldowns:
70 x 15
95 x 10
95 x 10
95 x 10
95 x 10

[knowles.ja]

Squats:
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Bench Press:
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Pendlay Rows:
155 x 8
155 x 8
155 x 8
155 x 8

Squats:
195 x 8
195 x 8
195 x 8
195 x 8

Close-Grip Cable Rows:
95 x 12
95 x 12
95 x 12
95 x 12

[knowles.ja]

Bodyweight: 178lbs

Squats:
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Bench Press:
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

Deadlift:
335 x 1 x 6 - 90 sec rest

Chinups:
+25 x 5
+25 x 5
+25 x 5
+25 x 5

Face Pulls:
30 x 15
30 x 15
30 x 15

Bench Press:
140 x 8
140 x 8
140 x 8
140 x 8

[knowles.ja]

Squats:
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5

Bench Press:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pendlay Rows:
160 x 8
160 x 8
160 x 8
160 x 8

Squats:
205 x 8
205 x 8
205 x 8
205 x 8

Notes: It's hot outside.

[knowles.ja]

Bodyweight: 178lbs

Squats:
295 x 1 x 5

Bench Press:
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Deadlift:
300 x 1 x 12 - 45 sec rest

Pulldowns:
95 x 12
95 x 12
95 x 12
95 x 12

Bench Press:
150 x 8
150 x 8
150 x 8
150 x 8

Notes: Hot today. Ran out of gas halfway through the workout and the rest was a slog.

[knowles.ja]

Bodyweight:

Squats:
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5

Bench Press:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
215 x 1

Pendlay Rows:
165 x 8
165 x 8
165 x 8
165 x 8

One-Arm Kneeling DB OH Press:
30 x 10
30 x 10
30 x 10
30 x 10