Bodyweight: 174lbs
Deadlift:
315 x 2 x 8 - 60 sec rest
OH Press:
125 x 6
125 x 6
125 x 6
125 x 6
Pendlay Rows:
175 x 10
175 x 10
175 x 10
175 x 10
EZ Bar Curls:
95 x 8
95 x 8
95 x 8
Ab Wheel: 24 Reps
8/8/8
Notes: Decent workout. It's nice to be finishing in around an hour.
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Thread: Knowles DUP Training
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04-28-2015, 09:26 PM #121
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 1: Tuesday 4/28/15
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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04-29-2015, 09:44 AM #122
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04-29-2015, 02:23 PM #123
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 1: Wednesday 4/29/15
Bodyweight: 175lbs
Squats:
320 x 1 x 5
Pause Front Squats:
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
Pause Bench:
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
Pullups:
+35 x 5
+35 x 5
+35 x 5
+35 x 5
+35 x 5
Face Pulls:
55 x 8
55 x 8
55 x 8
Notes: Squats felt pretty heavy today. Front squats felt pretty good. Turning my toes out more on the front squats is letting me keep a more upright torso angle. I like doing these with a pause.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-01-2015, 08:13 AM #124
I was lazy at first and just tried copying the pdf link lol here is a thread I started after typing it out. Also I couldn't post the link yet because I don't have enough posts eince I'm new to the forum but I made a thread called
Daily Undulating Periodization (DUP) Strength+Size
On here and it has my routine typed out
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05-01-2015, 09:51 AM #125
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
http://forum.bodybuilding.com/showth...hp?t=167343791
I found your thread and bookmarked it. I will look over it more thoroughly when I get a chance later. At first glance it seems like a LOT of movements each day, which isn't necessarily a problem as long as you are acclimated to that much volume. What type of workouts/programs have you run previously?
Also, my general recommendation is not to do a lot of HIIT cardio if you are simultaneously working at challenging intensities with high frequency/volume on the main lifts.
http://www.strengtheory.com/avoiding...ding-you-back/ for more details on that aspect.Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-01-2015, 01:03 PM #126
I have done PHAT for 8 months and then was doing a Push/Leg/Pull 3 on one off for about 6 months without deloading so I am used to a lot of volume. The cardio was just a maybe also I just wanted to see what peoples thoughts were on it as well. Whenever you get more time and could reply that would be great thank you!
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05-01-2015, 02:52 PM #127
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 1: Friday - 5/1/15
Bodyweight: 177lbs (ate a ****load of guacamole last night)
Squats: ~2:30 rest
270 x 4
270 x 4
270 x 4
270 x 4
270 x 4
270 x 4 @ 7.5-8
Bench Press: ~2:30 rest
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5 @ 7.5-8
Chinups:
+45 x 3
+45 x 3
+45 x 3
+45 x 3
+45 x 3
+45 x 3
Plank Rotations:
30 sec each
Dead Bugs:
10 sec x 2
Notes: Good workout overall. Everything felt fast and easy.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-02-2015, 06:32 PM #128
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 1: Saturday - 5/2/15
Bodyweight: Home scale says 175lbs. Doctor's scale says 183lbs.
Deadlift:
360 x 1 x 6 - 90 sec rest
CGBP:
145 x 10
145 x 10
145 x 10
Pendlay Rows:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Incline Curls:
20 x 12
20 x 12
20 x 12
20 x 12
Notes: Good workout. I had to use my crappy bar for the rows, so the weight might not have actually been 205lbs. In any case, it felt very light.Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-02-2015, 06:44 PM #129
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
At the end of Week 1 I have got to say that I am thoroughly enjoying the way my programming is laid out. It remains to be seen how beneficial is as far as my progression and strength gains, but when it comes to my overall energy while lifting it is great. I don't dread going into a 2.5 hour workout anymore.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-02-2015, 09:00 PM #130
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05-04-2015, 05:45 PM #131
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05-05-2015, 09:44 PM #132
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 2: Tuesday - 5/5/15
Bodyweight: 180lbs
Deadlift:
320 x 2 x 8 - 60 sec rest
OH Press:
127.5 x 6
127.5 x 6
127.5 x 6
127.5 x 6
Pendlay Rows:
180 x 10
180 x 10
180 x 10
180 x 10
EZ Bar Curls:
95 x 10
95 x 10
95 x 10
Ab Wheel:
10/8/8
Notes: ****in' A it is muggy outside. Good workout, but I sweated through my first t-shirt in only 5 minutes. My bodyweight has been fluctuating a lot lately. I weighed myself at 11pm tonight, so it's heavier than usual.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-06-2015, 08:52 PM #133
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 2: Wednesday - 5/6/15
Bodyweight: 185lbs (night time weigh-in and recalibrated my scale)
Squats:
325 x 1 x 5
Pause Front Squats:
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
Pause Bench Press:
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
Pullups:
+40 x 5
+40 x 5
+40 x 5
+40 x 5
+40 x 5
Face Pulls:
55 x 10
55 x 10
55 x 10
Notes: I am very pleased with how the front squats look and feel. Changing my foot placement has made a huge difference on torso angle and not having any lumbar flexion at the bottom position. I added 10lbs instead of 5 to my bench press and I think it was the right decision. I may do the same next week as well. Lat spread at the end of the pullups just because.
Last edited by knowles.ja; 05-06-2015 at 10:05 PM.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-08-2015, 06:50 PM #134
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 2: Friday - 5/8/15
Squats:
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
Bench Press:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Chinups:
+50 x 3
+50 x 3
+50 x 3
+50 x 3
+50 x 3
+50 x 3
Plank Rotations:
35 sec each
Dead Bugs:
15 sec x 2
Cable Flyes / Pec Deck:
Lots of volume. Lots.
Notes: Worked out at a gym in home town while visiting a friend. I used the opportunity to bro out on some direct pec work while I had access to the machines. Good pumps, brah.Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-09-2015, 09:15 PM #135
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 2: Saturday - 5/9/15
Deadlift:
370 x 1 x 6 - 90 sec rest
CGBP:
150 x 10
150 x 10
150 x 10
Pendlay Rows:
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
Incline Curls:
25 x 12
25 x 12
25 x 12
25 x 12
Notes: Good workout. Gym staff told me to be quieter while doing my rows, but I was already setting the weights down as gently as I could.Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-10-2015, 09:32 AM #136
- Join Date: Jan 2007
- Location: Chicago, Illinois, United States
- Posts: 8,392
- Rep Power: 3276
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05-10-2015, 04:50 PM #137
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
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05-11-2015, 04:58 PM #138
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 3: Monday - 5/11/15
Bodyweight: 177lbs
Squats:
245 x 8
245 x 8
245 x 8
245 x 8 @9
Bench Press:
180 x 10
180 x 10
180 x 10
180 x 10
Pullups: 44 Total Reps
10/10/8/8/8
Dips:
+40 x 6
+40 x 6
+40 x 6
+40 x 6
Notes: Super-long rest times on the squats and bench. After 4 days of ****ty eating while out of town, my conditioning is pretty bad right now.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-12-2015, 05:22 PM #139
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 3: Wednesday - 5/12/15
Deadlift:
325 x 2 x 8 - 60 sec rest
Notes: I sprained a muscle in my back yesterday and it migrated up to my neck today. Most movements hurt, so I cut the workout short after DL was finished. I will try to make up all the lifts during tomorrows workout if my neck feels better.Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-14-2015, 05:08 PM #140
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 3: Wednesday - 5/13/15
I skipped this workout because my mid-back and neck were still feeling pretty wonky. I should be on for lifting again tomorrow. I am thinking about adding an extra week to my accumulation phase before I taper off the volume since missing two workouts has messed up my potential for overreaching.
Last edited by knowles.ja; 05-14-2015 at 10:26 PM.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-14-2015, 05:30 PM #141
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05-14-2015, 07:46 PM #142
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05-15-2015, 05:42 PM #143
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 3: Friday - 5/15/15
Bodyweight: 176lbs
T-Shirts: 2
Squats:
280 x 4
280 x 4
280 x 4
280 x 4
280 x 4
280 x 4 @8.5
Bench Press:
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
Chinups:
+55 x 3
+55 x 3
+55 x 3
+55 x 3
+55 x 3
+55 x 3
Notes: Back still felt a little off today, but I mustered through the workout okay. I'm pushing my ab work to tomorrow's workout.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-18-2015, 04:01 PM #144
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05-18-2015, 04:01 PM #145
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05-18-2015, 06:44 PM #146
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 4: Monday - 5/18/15
Bodyweight: 175lbs
T-Shirts: 1
Bench Press:
185 x 10
185 x 10
185 x 10
185 x 10
Squats:
250 x 8
250 x 8
250 x 8
250 x 8
Pullups: 46 Total Reps
10/10/10/8/8
Dips:
+45 x 6
+45 x 6
+45 x 6
+45 x 6
Notes: Volume PR on bench or something... Probably. Back felt good enough to squat today, but I kept all reps about parallel instead of sinking them. We'll have to see how it feels over the next 24 hours, though. Bodyweight has gone down a bit the last week since I eat like crap when I'm not lifting regularly. I will be adding 2 extra weeks to my accumulation phase before I taper the volume.
Last edited by knowles.ja; 05-19-2015 at 12:20 AM. Reason: forgot t-shirt rating
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-19-2015, 12:59 AM #147
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Back Pic (No Pump)
upload pic
Now only if my pecs would grow more...Last edited by knowles.ja; 05-19-2015 at 01:04 AM.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-19-2015, 10:42 PM #148
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 4: Tuesday - 5/19/15
T-Shirts: 2
Deadlift:
330 x 2 x 8 - 60 sec rest
OH Press:
130 x 6
Seated DB Press:
42.5 x 8
42.5 x 8
42.5 x 8
Pendlay Rows:
185 x 10
185 x 10
185 x 10
185 x 10
EZ Bar Curls:
95 x 12
95 x 12
95 x 12
Ab Wheel:
10/10/8
Notes: Everything felt pretty good tonight except for the OHP. It doesn't agree with my shoulders at the moment so I will be switching to seated dumbbell OHP for the time being. I'm pretty proud of the Pendlay rows. 185x10x4 seems like some sort of milestone.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-20-2015, 03:19 PM #149
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Week 4: Wednesday - 5/20/15
Bodyweight: 174lbs
T-Shirts: 2
Squats:
330 x 1 x 5
Pause Front Squats:
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
Pause Bench:
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
Pullups:
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+45 x 5
Face Pulls:
45 x 10
45 x 10
45 x 10
45 x 10
Notes: Good workout. No pain. I've been losing weight the last couple weeks, but I'm not bummed out about it since strength is up and I'm getting leaner.
Journal:
http://forum.bodybuilding.com/showthread.php?t=165969711
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05-20-2015, 03:27 PM #150
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