Knowles DUP Training

[knowles.ja]

Great looking squats. I seem to remember you squatting in flats with a wide stance in the past. Any reason for the change??

Hey JiP

I used to wide-stance squat in flats waaay back when. I modified my squat stance and style when I started using weightlifting shoes several years ago. I like squatting like this better because I feel I get better quad development and the shoes help since I have bad ankle mobility.

[knowles.ja]

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

Bench Press:
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Deadlift:
325 x 1 x 6 - 90 sec rest

DB OH Press:
47.5 x 8
47.5 x 8
47.5 x 8
47.5 x 8

Cable Pulldowns:
115 x 12
115 x 12
115 x 12
115 x 10

EZ Bar Curls:
50 x 10
50 x 10
50 x 10
50 x 10

Lying Triceps Extensions:
50 x 15
70 x 10
70 x 10
70 x 10

Notes: Did 4x8 on my front squats instead of 5x5 because the weight hasn't been feeling super challenging. Good workout overall.

[knowles.ja]

Squats:
265 x 4
265 x 4
265 x 4
265 x 4
265 x 4
265 x 4

Bench Press:
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Pendlay Rows:
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Bench Press:
165 x 8
165 x 8
165 x 8
165 x 8

Cable Low Rows:
115 x 10
115 x 10
115 x 10
115 x 10

Notes: Everything felt pretty good today.

[knowles.ja]

Front Squats:
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Bench Press:
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
225 x 1

Deadlift:
295 x 2
295 x 2
295 x 2
295 x 3
295 x 3

DB OH Press:
47.5 x 10
47.5 x 10
47.5 x 10
47.5 x 10

Cable Pulldowns:
120 x 8
120 x 8
120 x 8
120 x 8

DB Incline Curls:
20 x 15
20 x 15
20 x 15

Cable Pushdowns:
45 x 10
35 x 15
35 x 15

Notes: Was working out with a partner today so rest times were kind of all over the place on deadlifts. Decided I'd just increase the rep scheme to doubles and triples to compensate.

[knowles.ja]

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

Bench Press:
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

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

Bench Press:
170 x 8
170 x 8
170 x 8
170 x 8

Notes: Cut out some accessory work in order to finish up faster. Good workout overall.

[knowles.ja]

Bodyweight: 188lbs

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

Squats:
225 x 1
275 x 1
315 x 1
340 x 1

Bench Press:
190 x 6
225 x 1
245 x 1

Deadlift:
315 x 1
365 x 1
405 x 1

Notes: Decided on a whim to try for some maxes since I've been lifting consistently for about 8 weeks now. I'll be using these maxes to plan my next training cycle that I'll be starting next week.

[therorschach]

Nice work bro.

[knowles.ja]

Nice work bro.

Thanks man. It's nice to be back where I was last spring.

[knowles.ja]

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

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

Deadlift:
250 x 5
250 x 5
250 x 5

Pendlay Rows:
135 x 8
135 x 8
135 x 8
135 x 8

Cable Pulldowns:
110 x 10
110 x 10
110 x 10
110 x 10

Notes: Light workouts for the next couple of days.

[knowles.ja]

Bodyweight: 186lbs

Pause Squats:
245 x 1 x 5 - 60 sec rest

Bench Press:
155 x 6
155 x 6
155 x 6
155 x 6
155 x 6

Chinups:
+20 x 5
+20 x 5
+20 x 5

Cable Low Rows:
110 x 10
110 x 10
110 x 10
110 x 10

Notes: Quick, easy workout.

[knowles.ja]

Bodyweight: 184lbs

Squats:
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4

Bench Press:
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4

Deadlift:
290 x 1 x 6 - 60 sec rest

Pendlay Rows:
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4

Face Pulls:
25 x 15
25 x 15
25 x 15
20 x 20

DB Incline Curls:
20 x 20
25 x 12
25 x 12
25 x 12

Lying Tricep Extensions:
85 x 8
85 x 8
85 x 8
85 x 8

Cable Crunches:
40 x 10
40 x 10
40 x 10

Notes: Easy workout. New programming starts tomorrow.

[knowles.ja]

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

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

Cable Pulldowns:
115 x 10
115 x 10
115 x 10
115 x 10

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

[knowles.ja]

Deadlift:
295 x 1 x 15 - 45 sec rest

DB OH Press:
45 x 10
45 x 10
45 x 10
45 x 10

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

Cable Pushdowns:
40 x 12
40 x 12
40 x 12

EZ Bar Curls:
60 x 15
60 x 15
60 x 15

Notes: Got a new deadlift bar and it feels great to lift with! Was supposed to do this workout yesterday, but pushed it back one day so I could use my new bar.

[knowles.ja]

Bodyweight: 185lbs

Pause Squats:
290 x 1 x 5 - 60 sec rest

Bench Press:
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Chinups:
+25 x 6
+25 x 6
+25 x 6

Cable Low Rows:
110 x 10
110 x 10
90 x 12
90 x 12

Crunches:
10 x 12
10 x 12
10 x 12

Notes: Solid workout. Bench press felt very easy.

[knowles.ja]

Bodyweight: 184lbs

Squats:
270 x 4
270 x 4
270 x 4
270 x 4
270 x 4
270 x 4

Bench Press:
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

NG Pullups:
10/10/10

Face Pulls:
25 x 20
25 x 20
25 x 20

Cable Crunches:
40 x 12
40 x 12
40 x 12

Notes: Squats felt heavy but bench felt very easy. I hate cable crunches.

[knowles.ja]

Bodyweight: 185lbs

Deadlift:
340 x 1 x 6 - 90 sec rest

DB OH Press:
45 x 12
45 x 12
45 x 12
45 x 12

Pendlay Rows:
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

DB Incline Curls:
25 x 15
25 x 15
25 x 15
25 x 15

Lying Triceps Extensions:
85 x 10
85 x 10
85 x 10
85 x 10

Plate Pass Crunches:
10 x 12
10 x 10
10 x 10
10 x 8

Notes: Good workout! Deadlifts felt very smooth. I also did some grip work that I'm not notating.

[knowles.ja]

Bodyweight: 185lbs

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

Bench Press:
165 x 8
165 x 8
165 x 8
165 x 8

Cable Pulldowns:
120 x 8
120 x 8
120 x 8
120 x 8

Notes: This was supposed to be a Monday workout, but I'll be out of town tomorrow. Cut out the accessory work due to time.

[knowles.ja]

Deadlift:
305 x 5
305 x 5
305 x 5

DB OH Press:
50 x 8
50 x 8
50 x 8
50 x 8

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

Cable Pushdowns:
40 x 20
40 x 20
40 x 20

EZ Bar Curls:
65 x 15
65 x 15
65 x 15

Grip Genie Gripper:
#1 x 10 w/ 10 sec hold
#1 x 10 w/ 10 sec hold
#1 x 10 w/ 10 sec hold
#1 x 10 w/ 10 sec hold

Grip Genie Hub:
15 x 15sec
15 x 15sec
15 x 15sec

Notes: Was programmed to do 15 singles on deadlift, but the weight felt easy so I did sets of 5 instead. Bought some new grip tools since my grip is seriously weak compared to the rest of my strength levels. Going to continue doing grip work at the end of my deadlift days.

[knowles.ja]

Pause Squats:
295 x 1 x 5 - 60 sec rest

Bench Press:
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Chinups:
+30 x 6
+30 x 6
+30 x 6

Cable Low Rows:
110 x 12
110 x 12
110 x 12
110 x 12

Plate Pass Crunches:
10 x 10
10 x 10
10 x 10
10 x 10

[knowles.ja]

Grip Genie Gripper:
#1 x 10
#1 x 10
#1 x 10
#1 x 10
#1 x 10

Grip Genie Hub:
17.5 x 10sec
17.5 x 10sec
17.5 x 10sec
17.5 x 10sec

[knowles.ja]

Bodyweight: 187lbs

Squats:
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4

Bench Press:
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Face Pulls:
27.5 x 15
27.5 x 15
27.5 x 15

NG Pullups:
10/10/10/10

Cable Crunches:
45 x 12
45 x 12
45 x 12

Notes: Good workout!

[knowles.ja]

Deadlift:
350 x 1 x 6 - 90 sec rest
405 x 1

OH Press:
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Close Grip Bench:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Pendlay Rows:
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4

Incline DB Curls:
27.5 x 12
27.5 x 12
27.5 x 12
27.5 x 12

Lying Triceps Extensions:
90 x 10
90 x 10
90 x 10
90 x 10

Grippers:
#1 x 12/12/12
#2 x 6N/6N

Grip Block Holds:
27.5 x 8s/8s/8s/8s

Notes: I wasn't programmed to bench today but my buddy was benching so I hopped in and did some sets. 6N = 6 Negatives

[knowles.ja]

Bodyweight: 184lbs

Squats:
225 x 8
225 x 8
225 x 8
225 x 8

Bench Press:
170 x 8
175 x 8
175 x 8
175 x 8
175 x 8

Cable Pulldowns:
120 x 10
120 x 10
120 x 10
120 x 10

Face Pulls:
27.5 x 20
27.5 x 20
27.5 x 20

Ab Wheel:
10/10/10

Plate Pass Crunches:
10 x 10/10/10

Notes: Went up an extra 5lbs on bench press because 170 felt too easy. Making good progress overall.

[knowles.ja]

Deadlift:
315 x 1 x 15 - 45 sec rest

DB OH Press:
50 x 10
50 x 10
50 x 10
50 x 10

Pendlay Rows:
170 x 8
170 x 8
170 x 8
170 x 8

EZ Bar Curls:
70 x 12
70 x 12
70 x 12

Cable Pushdowns:
45 x 15
45 x 15
45 x 15

Grippers:
#1 x 12/12/12/12

Hub:
17.5 x 8s
20 x 8s/8s/8s/8s
22.5 x 8s/8s

Notes: Kinda felt crappy for my workout today. I'm looking forward to my rest day tomorrow.

[knowles.ja]

Pause Squats:
300 x 1 x 5 - 60 sec rest

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

Bench Press:
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

Chinups:
+35 x 5
+35 x 5
+35 x 5
+35 x 5

Cable Low Rows:
115 x 10
115 x 10
115 x 10
115 x 10

Planks:
25 x 30s/30s/30s

Notes: Low energy tonight, but I got through the workout okay. Decided to do front squats after my pause squats on a whim.

[knowles.ja]

Squats:
185 x 5
225 x 5

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

NG Pullups:
BW x 8
BW x 8

Face Pulls:
25 x 20
25 x 20

Notes: Been really sick the last couple of days. Pretty crappy workout overall, but I'm happy I got something in. Did lots of grip stuff too.

[knowles.ja]

Bodyweight: 184lbs

Squats:
225 x 8
225 x 8
225 x 8
225 x 8

Bench Press:
175 x 8
175 x 8
175 x 8
175 x 8

Cable Pulldowns:
120 x 10
120 x 10
120 x 10
120 x 10

Face Pulls:
27.5 x 15
27.5 x 15
27.5 x 15

Ab Wheel:
12/12/12

Notes: Happy with how this workout went considering I was just sick. This is a repeat of last week's weights, and it felt fairly easy overall.

[knowles.ja]

Deadlift:
315 x 5
315 x 5
315 x 5

OH Press:
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Pendlay Rows:
170 x 8
170 x 8
170 x 8
170 x 8
170 x 8

Barbell Curls:
75 x 10
75 x 10
75 x 10

Cable Pushdowns:
45 x 16
45 x 16
45 x 16

Grippers:
#1 x 10/10
#2 x 5/5/5

Notes: Energy levels are feeling better tonight. Deadlift went smoothly with 3x5.

[knowles.ja]

Pause Squats:
300 x 1 x 5 - 60 sec rest

Bench Press:
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

Chinups:
+35 x 6
+35 x 6
+35 x 5

Cable Low Rows:
120 x 10
120 x 10

Notes: I've got some knee valgus out of the hole on my pause squats that I'll need to work on. Felt like I was about to tweak something in my upper back so I didn't finish all of my back work.

[Millz12323]

Really cool log man. Strong and consistent reps. Squat looks really efficient. Looking forward to following along.