This is a DUP program I have been running since October. I am finally making the effort to work through and correct some injuries and nagging pains that I've lived with for the last few years. This program is subject to change at anytime depending on what is/isn't working, what is causing me pain, and what I feel like doing on any given day. For now it is linear periodization, but I may switch to some block programming after a while.
Monday
Squats: 4 x 8 @ 70%
Bench: 4 x 8 @ 70%
Deadlift: 6 x 1 @ 85% - 90sec rest
Pendlay Rows: 4 x 8 (same weight as bench press)
OHP: 5 x 3 @ 80%
Wednesday
Front Squats: 8 x 3 @ 60%
Pause Bench Press: 8 x 3 @ 75%
Snatch-Grip Deadlift: 4 x 4 @ 60%
Weighted Chinups: 6 x 3
Barbell Hip Thrusts: 3 x 8
Curls
Friday
Squats: 6 x 4 @ 80%
Bench: 6 x 4 @ 80%
Deadlift: 15 x 1 @ 70% - 45sec rest
Pendlay Rows: 6 x 4 (same weight as bench press)
Dumbbell OH Press: 4 x 8
Saturday - Auxiliary Day
Split Squats: 3 x 8
Bodyweight Chinups: total reps goal
Barbell Hip Thrusts: 4 x 5
Curls
Skullcrushers
My current training percentages aren't 100% accurate based on my maxes because I haven't reset in a while.
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Thread: Knowles DUP Training
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01-14-2015, 12:15 AM #1
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Knowles DUP Training
Journal:
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01-14-2015, 12:20 AM #2
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01-14-2015, 12:21 AM #3
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Monday - 1/12/15
Bodyweight: 165lbs
Squats:
155 x 8
155 x 8
155 x 8
155 x 8
Bench Press:
155 x 8
155 x 8
155 x 8
155 x 8
Deadlift:
275 x 1 x 6 - 90 sec rest
Pendlay Rows:
155 x 8
155 x 8
155 x 8
155 x 8
OH Press:
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3Journal:
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01-14-2015, 01:39 AM #4
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01-14-2015, 08:54 PM #5
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01-15-2015, 09:30 PM #6
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Thursday - 1/15/15
Bodyweight: 165lbs
Front Squats: 45 sec rest
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
Pause Bench: 45 sec rest
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
Barbell Hip Thrusts:
80 x 8
80 x 8
80 x 8
Face Pulls:
65 x 10
65 x 10
65 x 10
Notes: Increased the rest time on front squats and abbreviated the rest of the workout because it's been a long day and I didn't start the workout until 10:30pm.Journal:
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01-16-2015, 01:18 AM #7
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01-16-2015, 06:08 AM #8
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Because it can be. I originally found myself sitting around for 2-3 minutes between sets at a weight that really wasn't very taxing and my workouts were just taking forever. I decided to challenge myself and drop the rest times down and be strict about them. I should be able to keep the rest times below a minute on these two exercises for a while.
Journal:
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01-16-2015, 07:12 PM #9
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Friday - 1/16/15
Bodyweight: 166lbs
Squats:
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
225 x 1
250 x 1
275 x 1
295 x 1
Bench Press:
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
Deadlift:
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
Pendlay Rows:
185 x 4
185 x 4
185 x 4
185 x 4
Notes: Had a friend over to lift so workout went longer than usual. Squats felt good so I did some heavy singles and set a new 1RM. Did clusters of 3 on deadlift w/ 15sec rest between reps instead of my normal 15 x 1 due to time constraints. Added 10lbs to rows instead of 5 so I only did 4 sets instead of 6. I will do 6 next Friday.
Last edited by knowles.ja; 01-16-2015 at 07:45 PM.
Journal:
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01-17-2015, 09:33 PM #10
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01-17-2015, 09:35 PM #11
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Goals
Setting some goals for the end of April.
Squat: 350lbs
Bench: 295lbs tng, 275lbs 2 count
Deadlift: 425lbs
I think the squat and deadlift are fairly reasonable goals considering my current numbers. Bench press will be more of a challenge. I don't think I've ever benched more than 255lbs in my life, but if there was ever a time I could do it, I think it's during this training cycle.Journal:
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01-17-2015, 09:50 PM #12
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01-18-2015, 06:42 AM #13
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01-18-2015, 07:56 AM #14
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01-18-2015, 08:45 AM #15
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01-18-2015, 06:26 PM #16
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Through the power of your iron-clad belief in me, I now know I will.
Thanks. Enjoy the ride.
How hectic is your life nowadays? We should get the band back together sometime.
I don't remember any half-ton human/cat hybrids walking in, so you must be telling the truth.Journal:
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01-19-2015, 06:57 PM #17
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Monday - 1/19/15
Bodyweight: 166lbs
Squats:
165 x 8
165 x 8
165 x 8
165 x 8
Bench Press:
160 x 8
160 x 8
160 x 8
160 x 8
Deadlift:
285 x 6 x 1 - 90 sec rest
Pendlay Rows:
160 x 8
160 x 8
160 x 8
160 x 8
OH Press:
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 3
Notes: Nothing special. Just putting the work in.Journal:
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01-20-2015, 02:33 AM #18
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01-20-2015, 07:33 AM #19
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01-21-2015, 04:34 PM #20
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Wednesday - 1/21/15
Bodyweight: 166lbs
Front Squats: 45 sec rest
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
Pause Bench: 45 sec rest
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
Snatch-Grip Deadlift:
185 x 4
185 x 4
185 x 4
185 x 4
Barbell Hip Thrust:
85 x 8
85 x 8
85 x 8
Face Pulls:
65 x 12
65 x 12
65 x 12
Dumbbell Hammer Curls:
30 x 12
30 x 12
30 x 12
Notes: Okay workout. Pretty tired.Journal:
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01-23-2015, 07:07 PM #21
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Friday - 1/23/15
Bodyweight: 165lbs
Squats:
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
Bench Press:
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
Deadlift:
265 x 15 x 1 - 45 sec rest
Pendlay Rows:
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
OH Press:
115 x 6
115 x 6
115 x 6
Notes: Pretty sure this has to be a tonnage PR on bench press. Not gonna bother putting it in blue until it's over 215 though.Journal:
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01-24-2015, 02:20 AM #22
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01-24-2015, 08:37 AM #23
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01-26-2015, 04:15 PM #24
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01-26-2015, 04:42 PM #25
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Monday - 1/26/15
Bodyweight: 169lbs
Squats:
175 x 8
175 x 8
175 x 8
175 x 8
Bench Press:
165 x 8
165 x 8
165 x 8
165 x 8
Deadlift:
295 x 1 x 6 - 90 sec rest
Pendlay Rows:
165 x 8
165 x 8
165 x 8
165 x 8
OH Press:
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
Notes: A workout.Journal:
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01-28-2015, 05:45 PM #26
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Wednesday - 1/28/15
Bodyweight: 169lbs
Front Squats: 45 sec rest
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
Pause Bench: 45 sec rest
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
Snatch-Grip Deadlift:
195 x 4
195 x 4
195 x 4
195 x 4
Barbell Hip Thrusts:
95 x 8
95 x 8
95 x 8
Face Pulls:
70 x 10
70 x 10
70 x 10
Dumbbell Hammer Curls:
40 x 8
40 x 8
40 x 8
Notes: Good workout. More energy tonight than I've had in a while for my Wednesday workout.
Journal:
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01-30-2015, 04:13 PM #27
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Friday - 1/30/15
Bodyweight: 167lbs
Squats:
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
235 x 1
265 x 1
295 x 1
Bench Press:
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
Deadlift:
305 x 6 x 1 - 90 sec rest
335 x 1
365 x 1
Pendlay Rows:
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
Single Arm Dumbbell Press:
50 x 8
50 x 8
50 x 8
Notes: I will be switching my strength deadlift day to Friday so that my squat, bench, and deadlift all align with the HPS layout that Dr. Zourdos recommends. I felt like doing some heavy singles after the squat and bench today. Nothing crazy. The video is set 6 of the rows.
Journal:
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02-02-2015, 07:25 PM #28
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Monday - 2/2/15
Bodyweight: 170lbs
Squats:
185 x 8
185 x 8
185 x 8
185 x 8
Bench Press:
170 x 8
170 x 8
170 x 8
170 x 8
Deadlift:
275 x 15 x 1 - 45 sec rest
Pendlay Rows:
170 x 8
170 x 8
170 x 8
170 x 8
OH Press:
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3
Notes: Good workout.
Journal:
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02-05-2015, 11:21 AM #29
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02-06-2015, 04:07 PM #30
- Join Date: Oct 2006
- Location: Texas, United States
- Age: 39
- Posts: 12,423
- Rep Power: 21949
Friday - 2/6/15
Bodyweight: 170lbs
Squats:
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
I possibly did 7 sets of squats. I lost count...
Bench Press:
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
Deadlift:
315 x 6 x 1 - 90 sec rest
Pendlay Rows:
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
Single Arm Dumbbell Press:
50 x 10
50 x 10
50 x 10
Notes: Good workout. I will probably do yesterday's workout that I skipped tomorrow afternoon.Last edited by knowles.ja; 02-06-2015 at 10:46 PM.
Journal:
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