Knowles DUP Training

[knowles.ja]

Deadlift:
345 x 5
345 x 5
345 x 5

Bench Press:
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

Pendlay Rows:
185 x 8
185 x 8
185 x 8
185 x 8

Notes: Leaving town for spring break on Saturday, so my Fri/Sat workouts are getting bumped up to Thurs/Fri. Because I don't want to bench two days in a row on Wed/Thurs I moved my normal Wed benching up to today. Hopefully that makes sense... Dropped my arm work again today because I was tired by the time I finished rowing.

[knowles.ja]

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

Front Squats:
255 x 3
255 x 3
255 x 3
275 x 1
295 x 1
315 x 1

Chinups:
+50 x 3
+50 x 3
+50 x 3
+50 x 3
+50 x 3

Cable Low Rows:
130 x 10
130 x 10
130 x 10
130 x 10

Planks:
+25 x 45s/45s/45s

Notes: I'm calling the 315lb front squat a PR since I haven't front squatted this heavy in like 12 years. It felt like I had a little more in the tank too, but form was starting to break down. Overall this was a really good workout!

[Millz12323]

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

Front Squats:
255 x 3
255 x 3
255 x 3
275 x 1
295 x 1
315 x 1

congrats on the PR brother! Definitely more in the tank on that front squat.

Chinups:
+50 x 3
+50 x 3
+50 x 3
+50 x 3
+50 x 3

Cable Low Rows:
130 x 10
130 x 10
130 x 10
130 x 10

Planks:
+25 x 45s/45s/45s

Notes: I'm calling the 315lb front squat a PR since I haven't front squatted this heavy in like 12 years. It felt like I had a little more in the tank too, but form was starting to break down. Overall this was a really good workout!

Congrats on the PR brother. Definitely more in the tank there.

[Lencho]

I see very little, if any, form breakdown on the 315. When I saw your comment, I was expecting a noticeable forward lean. Not present.


Also, since you are stronger than me on so many lifts now, I regret to inform you that I've gone full corona and will not be able to come over and lift.

[knowles.ja]

Congrats on the PR brother. Definitely more in the tank there.

Thanks man. I'll test again in another 8 weeks and see how much I can get!

I see very little, if any, form breakdown on the 315. When I saw your comment, I was expecting a noticeable forward lean. Not present.


Also, since you are stronger than me on so many lifts now, I regret to inform you that I've gone full corona and will not be able to come over and lift.

I guess it felt harder than it looked. Now you get to reap the sweet, sweet regains. It's like noob gains, but even better!!

[knowles.ja]

Squats:
300 x 4
300 x 4
300 x 4
300 x 4
300 x 4
300 x 4

Bench Press:
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4

NG Pullups:
+15 x 8
+15 x 8
+15 x 8
+15 x 8

Face Pulls:
35 x 20
35 x 20
35 x 20

Notes: Really good workout despite how humid it was outside. I'm 99% sure that this bench press is a lifetime volume PR for me, so I'm pretty happy about that. Haven't hit any legitimate PRs in a veerrry long time.

[Dominik]

Textbook form knowles. You should make an instructional video to teach others.

I wanted to get your thoughts on knee sleeve sizing. Did you go for a size down for a tight fit and are they comfortable enough to leave on for most of the workout?

[knowles.ja]

Textbook form knowles. You should make an instructional video to teach others.

I wanted to get your thoughts on knee sleeve sizing. Did you go for a size down for a tight fit and are they comfortable enough to leave on for most of the workout?

Thanks buddy!

Are you talking about SBDs specifically? I'm pretty sure that I fell towards the high end of the Medium sizing range, so my knee sleeves are tight, but not so tight that I can't get them on. A lot of people recommend sizing down one size, but tbh if I did that I don't think I'd be able to get mine over my calves. I would only size down if you already fall at the bottom of the sizing range.

My SBD sleeves are a little stiffer than my blue rehbands but still comfortable enough to leave on all workout. That probably wouldn't be the case if I went a size down.

[knowles.ja]

Deadlift:
390 x 3
390 x 3
390 x 3

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

Pendlay Rows:
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4

Cable Crunches:
65 x 15
65 x 15
65 x 15

Notes: Going out of town for vacation tomorrow until next Wednesday, so won't have any workouts til the end of next week. Once I get back I'll probably repeat the weights that I did on my last two workouts and then move into my peaking phase so that I can test some new maxes in a few weeks.

[knowles.ja]

Squats:
250 x 8
250 x 8
250 x 8
250 x 8

Bench Press:
195 x 8
195 x 8
195 x 8
195 x 8

Cable Pulldowns:
130 x 10
130 x 10
130 x 10

Notes: Decent workout after taking the last week off. Ran out of energy towards the end. Gonna workout several days in a row to make up what I missed over the last 3 days

[knowles.ja]

Bodyweight: 185lbs

Deadlift:
355 x 5
355 x 5
355 x 5

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

Pendlay Rows:
190 x 8
190 x 8
190 x 8
190 x 8

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

Grip Genie Hub:
25 x 8s
27.5 x 8s/8s/8s/8s

Notes: Deadlifts felt really good today. Overall solid workout.

[knowles.ja]

Bodyweight: 183lbs

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

Front Squats:
260 x 3
260 x 3
260 x 3

Bench Press:
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

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

Cable Low Rows:
135 x 10
135 x 10
135 x 10
135 x 10

Planks:
+25 x 50s/50s/50s

Notes: Probably a rep PR at 215lbs on bench press.

[knowles.ja]

Squats:
305 x 4
305 x 4
305 x 4
305 x 4
305 x 4
305 x 4

Bench Press:
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4

NG Pullups:
+20 x 8
+20 x 8
+20 x 8
+20 x 8

Face Pulls:
35 x 20
35 x 20
35 x 20

Cable Crunches:
70 x 15
70 x 15
70 x 15

Notes: Squats felt great and bench is an all-time rep/volume PR. Great workout overall. Feeling the cable crunches a lot in my hip flexors today, so I'll probably reduce weight next week to keep it in my abs.

[knowles.ja]

Bodyweight: 184lbs

Deadlift:
400 x 3
400 x 3
400 x 3

DB OH Press:
47.5 x 12
47.5 x 12
47.5 x 12
47.5 x 12

Pendlay Rows:
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4
220 x 4

Notes: Deadlifts felt like grinders, but speed looks okay in the video I guess. Pendlay rows felt easier than I thought they would.

[knowles.ja]

Squats:
260 x 7
260 x 7
260 x 7
260 x 7
260 x 7

Bench Press:
205 x 7
205 x 7
205 x 7
205 x 7
205 x 7

Cable Pulldowns:
135 x 8
135 x 8
135 x 8
135 x 8

Face Pulls:
37.5 x 15
37.5 x 15
37.5 x 15

Ab Wheel:
+25 x 8/8/5

Notes: Good workout. Could've done a lot more reps on squats/bench. Had to cut out the face pulls and ab work due to time - needed to feed the kiddos.

Edit: Nevermind, I went back out and did them. Ab wheel was excruciatingly hard with a 25lb plate on my back. I'll probably lower weight a bit next time.

[knowles.ja]

Deadlift:
365 x 4
365 x 4
365 x 4
365 x 4

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

Pendlay Rows:
195 x 8
195 x 8
195 x 8
195 x 8

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

Grip Genie Hub:
25 x 8s
30 x 8s/8s/8s
25 x 15s

Grip Genie Block:
30 x 8s
35 x 6s
32.5 x 8s/8s/8s

Notes: Last set of deadlifts felt the best by far. Pendlay rows felt pretty easy and form looks like there's minimal cheating.

[knowles.ja]

Squats:
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2

Front Squats:
265 x 3
265 x 3
265 x 3

Bench Press:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Chinups:
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3

Cable Low Rows:
140 x 10
140 x 10
140 x 10
140 x 10

Notes: Total volume PR on bench press. Didn't do my planks at the end because I'm tired and lazy.

[knowles.ja]

Squats:
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Bench Press:
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

NG Pullups:
+25 x 8
+25 x 8
+25 x 8
+25 x 8

Face Pulls:
40 x 15
40 x 15
40 x 15

Cable Crunches:
65 x 16
65 x 16
65 x 16

Notes: Solid workout today. Bench is a new 3RM PR and overall volume PR at 245lbs. Pretty psyched at how much my bench has been blowing up lately.

[ECGordyn]

Good work man, keep it up.

[knowles.ja]

Deadlift:
410 x 2
410 x 2
410 x 2
410 x 2
410 x 2

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

Pendlay Rows:
225 x 4
225 x 4

Notes: Low back was fried after deadlifting, so I skipped most of my rows.

[JiP]

Nice PR man. Bench form looking very solid too.

[knowles.ja]

Good work man, keep it up.

Nice PR man. Bench form looking very solid too.

Thanks guys! Things have been going well lately. Fortunate to have a home gym, for sure.

[knowles.ja]

Squats:
275 x 6
275 x 6
275 x 6
275 x 6

Bench Press:
215 x 6
215 x 6
215 x 6
215 x 6

Cable Pulldowns:
135 x 10
135 x 10
135 x 10
135 x 10

Ab Wheel:
+25 x 8
BW x 8
+10 x 8

Notes: Slept very poorly last night and it really affected my energy for this workout today. I still got all of my reps, but what should've been a fairly easy workout definitely didn't feel great.

[knowles.ja]

Deadlift:
375 x 3
375 x 3
375 x 3
375 x 3
375 x 3

DB OH Press:
52.5 x 8
52.5 x 8
52.5 x 8
52.5 x 8

Pendlay Rows:
200 x 8
200 x 8
200 x 8
200 x 8

Cable Pushdowns:
45 x 20
45 x 20
45 x 15, 5

Grip Genie Block:
30 x 8s
35 x 8s/8s
32.5 x 8s/8s

Notes: Much better energy today than yesterday. Rows are a rep/volume PR at 200lbs.

[knowles.ja]

Bodyweight: 185lbs

Squats:
345 x 1 x 4
345 x 3

Front Squats:
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Bench Press:
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Cable Low Rows:
145 x 10
145 x 10
145 x 10
145 x 10

Planks:
+25 x 60s/60s/60s

Notes: I was supposed to just be doing 5 singles on squats, but it was feeling light so I tripled it on my last set. Probably could've gotten it for 5 based off of how the third rep felt and looked. Bench press is another 5RM and total volume PR at 235lbs. I was supposed to do weighted chinups, but it was feeling really cruddy on my elbows when I was warming up so I dropped them.

[knowles.ja]

Squats:
365 x 1
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2
325 x 2

Bench Press:
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2

NG Pullups:
+30 x 8
+30 x 8
+30 x 8
+30 x 8

Face Pulls:
40 x 20
40 x 20
40 x 20

Cable Crunches:
70 x 15
70 x 15
70 x 15

Notes: Great workout today. Based off of how 365 felt on squats, I think 405 may be reasonable for a max next week. Bench is a 2RM and total volume PR at 255lbs.

[knowles.ja]

Deadlift:
420 x 1 x 5 - 120 sec rest

DB OH Press:
52.5 x 10
52.5 x 10
52.5 x 10
52.5 x 10

Pendlay Rows:
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4

DB Incline Curls:
27.5 x 15
27.5 x 15
27.5 x 15

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

Notes: Deadlifts felt good today, but you can definitely see the bar speed slow as the reps go on.

[knowles.ja]

Squats (no belt):
280 x 3
280 x 3
280 x 3

Pause Bench Press:
225 x 3
225 x 3
225 x 3

Cable Pulldowns:
140 x 8
140 x 8
140 x 8
140 x 8

Ab Wheel:
+10 x 10/10/10

Notes: Light, easy workouts today and tomorrow since I'm testing maxes at the end of the week. Haven't squatted beltless in a long time. Felt okay, just needed to brace a lot harder than I'm used to with a belt.

[knowles.ja]

Deadlift:
385 x 1 x 5 - 60 sec rest

DB OH Press:
45 x 15
45 x 15
45 x 15

Cable Low Rows:
145 x 12
145 x 12
145 x 12

Cable Pushdowns:
35 x 25
35 x 25

Notes: Another quick, light workout. Moved my stance and grip out slightly on deadlifts and my starting position felt a lot better. Taking tomorrow off then testing Squat/Bench maxes on Saturday.

[knowles.ja]

Bodyweight: 185lbs

Squats:
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1

Bench Press:
225 x 1
265 x 1
285 x 1
300 x 1

Face Pulls:
42.5 x 15
42.5 x 15
42.5 x 15

Notes: Incredible session today! 425lbs on squat matches my lifetime PR without knee wraps and is a lifetime PR at this bodyweight! 265lbs matches my lifetime PR on bench, and 285lbs and 300lbs are both lifetime PRs regardless of bodyweight. Looking forward to seeing how deadlift testing goes tomorrow!