Knowles DUP Training

[knowles.ja]

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

Cool beans! Welcome in, buddy!

[knowles.ja]

Squats:
280 x 4
280 x 4
280 x 4
280 x 4
280 x 4
280 x 4

Bench Press:
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4

NG Pullups:
BW x 11
BW x 10
BW x 10
BW x 10

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

Cable Crunches:
50 x 15
50 x 15
50 x 15

Notes: Went into this workout feeling really crappy, but very happy that I stuck with it because everything went really well. 275+ has been a mental hurdle for me this last year on squats, so I'm happy to be past it now. Also started doing my cable crunches standing instead of kneeling and they feel much better.

[Millz12323]

Notes: Went into this workout feeling really crappy, but very happy that I stuck with it because everything went really well. 275+ has been a mental hurdle for me this last year on squats, so I'm happy to be past it now. Also started doing my cable crunches standing instead of kneeling and they feel much better.

it's such a great feeling when you go in there feeling lousy but end up crushing the weights.

Hard to see that you were struggling with 280 before... Maybe I'm not a great judge but looked like sub 7 rpe to me on both the squat and the bench. Seems a lot more room in the tank.

My top set of squat And bench this week was also 280, 215 like in your training session today.

I haven't read through the log, just checked out a tonne of your videos. What program are you running, or is it something you've made yourself?

[knowles.ja]

it's such a great feeling when you go in there feeling lousy but end up crushing the weights.

Hard to see that you were struggling with 280 before... Maybe I'm not a great judge but looked like sub 7 rpe to me on both the squat and the bench. Seems a lot more room in the tank.

My top set of squat And bench this week was also 280, 215 like in your training session today.

I haven't read through the log, just checked out a tonne of your videos. What program are you running, or is it something you've made yourself?

Yeah, I've definitely got a lot left in the tank on my squats. I used to squat mid-400s several years ago, so a lot of getting back there is just mental for me.

I'm running a program I put together myself for now. It's based off of some DUP principles on my major lifts with some bodybuilding work thrown in to get some nice gains. Before long I'll probably switch to the Calgary Barbell 16 week routine and potentially look at doing a meet at the end of the year.

[knowles.ja]

Bodyweight: 183lbs

Deadlift:
360 x 3
360 x 3
360 x 3

DB OH Press:
50 x 12
50 x 12
50 x 12
50 x 12

Pendlay Rows:
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

DB Incline Press:
65 x 10
65 x 10
65 x 10

DB Incline Curls:
30 x 10
30 x 10
30 x 10

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

Grippers:
#1 x 10/10
#2 x 8/8/8

Grip Block:
25 x 8s
30 x 8s
27.5 x 8s/8s/8s

Notes: Really good workout. Was supposed to do 6 singles on deadlift but it felt so easy I did triples instead. Added an extra set too just for kicks.

[Millz12323]

Yeah, I've definitely got a lot left in the tank on my squats. I used to squat mid-400s several years ago, so a lot of getting back there is just mental for me.

I'm running a program I put together myself for now. It's based off of some DUP principles on my major lifts with some bodybuilding work thrown in to get some nice gains. Before long I'll probably switch to the Calgary Barbell 16 week routine and potentially look at doing a meet at the end of the year.

Solid deadlifts today. Mid 400s squat is hella impressive. I've been stuck in the mid 300s for like a year. Just checked out the calgary barbell program. Looks Like something I'd like to run. Let me know if you end up switching. I gotta change up what I'm doing.

[ECGordyn]

Solid deadlifts today. Mid 400s squat is hella impressive. I've been stuck in the mid 300s for like a year. Just checked out the calgary barbell program. Looks Like something I'd like to run. Let me know if you end up switching. I gotta change up what I'm doing.

I'm on the Calgary 8 Week and it's solid. Still in the volume block but I'll be updating my log as I move to peak weights. Caveat: I'm cutting and regaining strength, so my results will be skewed by diet and muscle memory

[Millz12323]

I'm on the Calgary 8 Week and it's solid. Still in the volume block but I'll be updating my log as I move to peak weights. Caveat: I'm cutting and regaining strength, so my results will be skewed by diet and muscle memory

Yeah Im going to run one of these Calgary barbell programs next. I'm always following your log. Love the way you train. Muscle memory is a cool thing though.

[knowles.ja]

Bodyweight: 183lbs

Squats:
235 x 8
235 x 8
235 x 8
235 x 8

Bench Press:
180 x 8
180 x 8
180 x 8
180 x 8

Cable Pulldowns:
125 x 8
125 x 8
125 x 8
125 x 8

Face Pulls:
30 x 20
30 x 20
30 x 20

Ab Wheel:
15/15/12

Notes: This is my Monday workout, but I'll be out of town for work tomorrow. Went up 10lbs on squats in stead of 5 and happy that I did. Everything felt pretty easy.

[knowles.ja]

Deadlift:
325 x 5
325 x 5
325 x 5

Pendlay Rows:
175 x 8
175 x 8
175 x 8
175 x 8

Cable Pushdowns:
45 x 20
45 x 20
45 x 16

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

Notes: Low energy overall today. Also pulled a muscle in my neck last night while sleeping (getting old sucks) so I skipped my OH pressing.

[knowles.ja]

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

Front Squats:
245 x 3
245 x 3
245 x 3

Bench Press:
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Chinups:
+45 x 4
+45 x 4
+45 x 4
+45 x 4

Cable Low Rows:
120 x 12
120 x 12
120 x 12
120 x 12

Weighted Planks:
+25 x 30s/30s/30s

Hanging Leg Raises:
8/8/4

Notes: Much better workout today than yesterday. Energy felt good and all lifts felt strong. Knee valgus is much better on the squats than it was last week.

[Millz12323]

Strong as fk pause squat m8.

I'm weak as hell at them which makes me believe that working on them will help with my regular squat. are they a staple in your programming?

[knowles.ja]

Strong as fk pause squat m8.

I'm weak as hell at them which makes me believe that working on them will help with my regular squat. are they a staple in your programming?

Thanks! They're what I'm doing every Wednesday for the time being as my power movement for squat.

[Millz12323]

Thanks! They're what I'm doing every Wednesday for the time being as my power movement for squat.

It's even more impressive because when I see a lot of people do these... They initiate the lift with a sort of like bounce after the pause but yours is just straight up. No bounce, no bullisht Very cool. Mirin.

[knowles.ja]

Squats:
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4

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

NG Pullups:
+10 x 8
+10 x 8
+10 x 8
+10 x 8

Face Pulls:
32.5 x 15
32.5 x 15
32.5 x 15

Cable Crunches:
55 x 12
55 x 12
55 x 12

[knowles.ja]

Deadlift:
370 x 3
370 x 3
370 x 3

DB OH Press:
50 x 10
50 x 8
50 x 8

Notes: Felt pretty crappy today so cut the workout short. Happy I at least got my deadlifts in.

[knowles.ja]

Squats:
240 x 8
240 x 8
240 x 8
240 x 8

Bench Press:
185 x 8
185 x 8
185 x 8
185 x 8

Cable Pulldowns:
125 x 10
125 x 10
125 x 10
125 x 10

Face Pulls:
30 x 20
30 x 20
30 x 20

Ab Wheel:
15/15/15

[Lencho]

Saw you on the youtubez. Ur strong.

[knowles.ja]

Saw you on the youtubez. Ur strong.

Aw garsh...

[knowles.ja]

Bodyweight: 186lbs

Deadlift:
335 x 5
335 x 5
335 x 5

OH Press:
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Pendlay Rows:
180 x 8
180 x 8
180 x 8
180 x 8

EZ Bar Curls:
75 x 15
75 x 15
75 x 15

Cable Pushdowns:
45 x 20
45 x 20
45 x 20

Grip Genie Block:
25 x 8s/8s
30 x 8s/8s/8s

Grip Genie Hub:
20 x 8s
22.5 x 8s/8s/8s/8s

[knowles.ja]

Bodyweight: 184lbs

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

Front Squats:
250 x 3
250 x 3
250 x 3

Bench Press:
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Chinups:
+55 x 3
+55 x 3
+45 x 3
+45 x 3
+45 x 3

Cable Low Rows:
125 x 10
125 x 10
125 x 10
125 x 10

Planks:
+25 x 40s/40s/40s

Notes: Bench press felt very strong today. Rest of the workout was good too.

[Lencho]

Seriously though, you seem to be approaching some of your best numbers from back in the day. I guess your “old man strength” is kicking in.

[knowles.ja]

Seriously though, you seem to be approaching some of your best numbers from back in the day. I guess your “old man strength” is kicking in.

It's about time! The goal is to start hitting some lifetime PRs later this year as long as I can stay healthy. I'd even like to compete at some point too, although I think I'll be Masters now instead of Juniors like the last competition I did 12 years ago...

[knowles.ja]

Squats:
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4

Bench Press:
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4

NG Pullups:
+10 x 10
+10 x 10
+10 x 10
+10 x 10

Face Pulls:
32.5 x 20
32.5 x 20
32.5 x 20

Cable Crunches:
60 x 15
60 x 15
60 x 15

Notes: Really good workout today. Surprised at how easy the benching felt, so hopefully I've still got a lot of room to grow before stalling out.

[knowles.ja]

Bodyweight: 184lbs

Deadlift:
380 x 3
380 x 3
380 x 3

OH Press:
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Pendlay Rows:
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

Notes: My OH press is pretty serious poverty level and I'd like to keep working on it, but it doesn't feel like it agrees with my shoulder. So I think I may go back to dumbbells. I cut out the accessory arm work today because I'm pretty tired. Deadlift and rows both felt good.

[Lencho]

What kind of knee and elbow sleeves are you rocking now?

[knowles.ja]

What kind of knee and elbow sleeves are you rocking now?

Using some SBDs. https://www.sbd-usa.com/

They feel pretty high quality, and my knee sleeves have held up since I got them in like 2015.

[knowles.ja]

Squats:
245 x 8
245 x 8
245 x 8
245 x 8

Bench Press:
190 x 8
190 x 8
190 x 8
190 x 8

Cable Pulldowns:
130 x 8
130 x 8
130 x 8
130 x 8

Face Pulls:
35 x 15
35 x 15
35 x 15

Ab Wheel:
16/16/12

Notes: Strength is going up, and bodyfat is going down!

[Lencho]

Using some SBDs. https://www.sbd-usa.com/

They feel pretty high quality, and my knee sleeves have held up since I got them in like 2015.

Dem hoes is pricey!

[knowles.ja]

Dem hoes is pricey!

Worth it though! I've also got a pair of blue rehband knee sleeves that have lasted at least 12 years at this point. They're another good option.