Knowles DUP Training

[knowles.ja]

Deadlift:
365 x 1
405 x 1
455 x 1
475 x 1

OH Press:
115 x 5
115 x 5
115 x 5
135 x 3

Pendlay Rows:
230 x 4
230 x 4
230 x 4
230 x 4

Notes: Pretty good session on deadlift. I'd be lying if I said I didn't want to hit a little bit higher, but I'm content with 475lbs. This is the heaviest I've deadlifted since 2008. It was a grinder and a true RPE 10 lift. It's a 70lb increase in about 12 weeks, which is pretty great. Here's hoping I can hit 500lbs after my next lifting cycle! Threw in some poverty overhead pressing and a few sets of rows to round out the session.

[knowles.ja]

Making a post just to compare how different my squat form is now versus several years ago. It's definitely more high-bar and much deeper than when I was squatting 400+ back in the day.



2007

[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:
140 x 10
140 x 10
140 x 10
140 x 10

Face Pulls:
45 x 12
45 x 12
45 x 12

Notes: Light, easy workouts this week. Energy was still pretty low today, though.

[RipCJ]

Oh, I certainly remember that squat video. I probably account for several hundred of those views. Your journal was one of the main ones I stalked when I started on this website at age 15. You were definitely my main e-role model and I was always fascinated with the weights you were working with.

Must feel good to match a PR from so long ago. I imagine that was RPE 9.5-10 for you, but I think you'd be good for another 10-20# on the bar.

Mirin that Raskol tee, too.

What kind of programming are you going to follow now?

[knowles.ja]

Deadlift:
300 x 5
300 x 5
300 x 5

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

Pendlay Rows:
155 x 8
155 x 8
155 x 8
155 x 8

Pushdowns:
45 x 20
45 x 20
45 x 20

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

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

[knowles.ja]

Oh, I certainly remember that squat video. I probably account for several hundred of those views. Your journal was one of the main ones I stalked when I started on this website at age 15. You were definitely my main e-role model and I was always fascinated with the weights you were working with.

Must feel good to match a PR from so long ago. I imagine that was RPE 9.5-10 for you, but I think you'd be good for another 10-20# on the bar.

Mirin that Raskol tee, too.

What kind of programming are you going to follow now?

Thanks for the kind words, buddy! Hopefully I'll be good for 450+ on my squat in a few months. Based off of how I've feeling I definitely think it's possible. That would beat my all-time PR with wraps.

I've got a few Raskol tees that I'm pretty proud of. They're one of the few places that sell shirts that fit muscular dudes well! I wanted the Peachbois from Jupiter shirt, but it sold out so I had to settle for the regular one.

Next lifting cycle will be pretty much the same thing I've been running. It's been working really well, so I don't feel compelled to change anything at the moment. It's a basic DUP program with Hypertrophy, Power, and Strength days for each lift (except DL which only gets two days) that I wrote up. I'll run it for 10-12 weeks depending on how long I can keep adding weight each week during the Volume Accumulation phase. Only difference is I'll be adding a 4th day of benching using a Slingshot. I'd eventually like to run the Calgary Barbell 16 Week Program.

[knowles.ja]

Front Squats:
275 x 1
315 x 1
355 x 1
365 x 1

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

Chinups:
+45 x 6
+45 x 6
+45 x 6

Cable Low Rows:
150 x 8
150 x 8
150 x 8
150 x 8

Planks:
+35 x 45s
+45 x 45s/45s

Notes: Wanted to test my front squat 1RM before I started my Accumulation Phase next week. Happy I did since both 355 and 365 are lifetime PRs!

[knowles.ja]

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

Bench Press:
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
200 x 4

Face Pulls:
45 x 15
45 x 15
45 x 15

Cable Crunches:
75 x 12
75 x 12
75 x 12

[knowles.ja]

Deadlift:
335 x 1 x 8 - 90 sec rest

Slingshot Bench Press:
250 x 3
250 x 3
250 x 3

DB OH Press:
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

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

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

[knowles.ja]

Squats:
255 x 8
255 x 8
255 x 8
255 x 8

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

Cable Pulldowns:
145 x 8
145 x 8
145 x 8
145 x 8

Ab Wheel:
+10 x 12/12/12

Notes: Decent enough workout today. Didn't do my face pulls - I'll try to do them at the end of tomorrow's workout.

[knowles.ja]

Deadlift:
350 x 5
350 x 5
350 x 5

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

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

Face Pulls:
45 x 15
45 x 15
45 x 15

Cable Pushdowns:
45 x 20
45 x 15
45 x 15

Notes: Pretty straightforward workout. Nothing felt too challenging.

[knowles.ja]

Pause Squats:
345 x 1 x 5 - ~60 sec rest

Front Squats:
245 x 5
245 x 5
245 x 5

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

Chinups:
+65 x 3
+65 x 3
+65 x 3
+65 x 3
+65 x 3

Cable Low Rows:
150 x 10
150 x 10
150 x 10
150 x 10

Planks:
+45 x 60s/60s

Notes: Wasn't sure how the pause squats would go since its a 20lb jump from what I was doing at the end of my last training cycle. Weights flew up and form looked good, so I'm pleased. Completely soaked through my t-shift today and it was only 82 degrees. Not sure what I'm gonna do when it's 100+...

[knowles.ja]

Squats:
325 x 4
325 x 4
325 x 4
325 x 4
325 x 4
325 x 4

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

NG Pullups:
+25 x 10
+25 x 10
+25 x 8

Face Pulls:
45 x 20
45 x 20
45 x 20

Banded Dead Bugs:
10/10/10

Notes: I think the weighted planks I did last workout are aggravating my hip, so I may be dropping some of my ab work or substituting different exercises over the next week or two.

[knowles.ja]

Deadlift:
395 x 1 x 8 - 90 sec rest

Slingshot Bench Press:
265 x 3
265 x 3
265 x 3

DB OH Press:
55 x 8
55 x 8
55 x 8
55 x 8

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

Concentration Curls:
30 x 12
30 x 12
30 x 12

Grip Genie Grippers:
#1 x 15/15
#2 x 12/12/12

Notes: Decent workout today. Still trying to figure out the right groove with the slingshot. It feels pretty awkward at the moment. I'm exchanging the one I purchased for a larger size too, so that may help.

[knowles.ja]

Squats:
260 x 8
260 x 8
260 x 8
260 x 8

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

Cable Pulldowns:
145 x 10
145 x 10
145 x 8
145 x 8

Face Pulls:
45 x 20
45 x 20
45 x 20

[knowles.ja]

Deadlift:
355 x 5
355 x 5
355 x 5

OH Press:
95 x 8
95 x 8
95 x 8

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

Cable Pushdowns:
45 x 20
45 x 20

Notes: Tore a callous so all of deadlifts were with straps today. Did some really light OH pressing since I'll be benching the next couple of days in a row.

[knowles.ja]

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

Front Squats:
250 x 5
250 x 5
250 x 5

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

Chinups:
+70 x 3
+70 x 3
+70 x 3
+70 x 3
+70 x 3

Cable Low Rows:
155 x 8
155 x 8
155 x 8
155 x 8

Band Pallof Press:
10/10/10

[knowles.ja]

Squats:
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4

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

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

Face Pulls:
45 x 20
45 x 20

[ECGordyn]

That's all some massive volume each week. Do you calculate tonnage, or just pay attention to individual lifts?

[knowles.ja]

Deadlift:
400 x 1 x 8 - 90 sec rest

Slingshot Bench Press:
270 x 3
270 x 3
270 x 3

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

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

Concentration Curls:
32.5 x 12
32.5 x 12
32.5 x 10

[knowles.ja]

That's all some massive volume each week. Do you calculate tonnage, or just pay attention to individual lifts?

Yeah, I calculate my tonnage for each lift throughout the week. I have a master excel spreadsheet that I made which I'm working from. Here's my tonnage for this week.



Edit: Actually, I never factored in my slingshot benching into my calculations this cycle, so benching tonnage is slightly higher.

[ECGordyn]

Yeah, I calculate my tonnage for each lift throughout the week. I have a master excel spreadsheet that I made which I'm working from. Here's my tonnage for this week.



Edit: Actually, I never factored in my slingshot benching into my calculations this cycle, so benching tonnage is slightly higher.

Same, I typed in a formula at the end of each week on my spreadsheet on my phone.

I also use a free tracker on the website for Reactive Training Systems, it has lots of features and some clear graphs. It's easier to see changes in volume, fatigue, bodyweight, and long term progress. Might be worth a look

Cool quarantine haircut

[knowles.ja]

Squats:
265 x 8
265 x 8
265 x 8
265 x 8

Bench Press:
200 x 8
200 x 8
200 x 8
200 x 8

Cable Pulldowns:
145 x 10
145 x 10
145 x 10
145 x 10

Face Pulls:
45 x 20
45 x 20

[knowles.ja]

Deadlift:
360 x 5
360 x 5
360 x 5

Notes: Did something to aggravate my left shoulder the other day, so I'll be dropping all upper body work the rest of the week to see if it calms down.

[knowles.ja]

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

Notes: Well, this was certainly a quick workout...

[knowles.ja]

Squats:
270 x 8
270 x 8
270 x 8
270 x 8

Bench Press:
200 x 8
200 x 8
200 x 8
200 x 8

Cable Pulldowns:
150 x 8
150 x 8
150 x 8
150 x 8

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

Notes: First set of squats felt so light I was sure that I hadn't loaded the weights right. Benching felt okay on my shoulder; we'll have to see how it feels over the next couple of days.

[knowles.ja]

Deadlift:
365 x 5
365 x 5
365 x 5

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

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

Notes: Energy and motivation have been absolutely terrible lately, but I somehow managed to scrape together a workout today. Pretty sure I'm dealing with some DCO (distal clavicle osteolysis) in my left shoulder, which is the same issue I had surgery for on my right shoulder back in 2008. Trying to work through it for the time being while I try to set up a doctor's appointment, but most likely it'll require surgery. Gonna try to keep the gainz train rolling until then.

[knowles.ja]

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

Front Squats:
255 x 5
255 x 5
255 x 5

Bench Press:
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Chinups:
+75 x 3
+75 x 3
+75 x 3

Cable Low Rows:
155 x 10
155 x 10
155 x 10
155 x 10

Band Pallof Press:
10/10/10

Notes: 220lbs is a PR for sets of 6 on bench press.

[ECGordyn]

Very smooth pause squats. Those really train position and power in the hole. (Any real man goes for power in the hole)

[knowles.ja]

Squats:
340 x 4
340 x 4
340 x 4
340 x 4
340 x 4
340 x 4

Bench Press:
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4

Notes: 240lbs is a PR for sets of 4 on bench press. I was planning on combining tomorrow's workout with today's but I threw up in my mouth while warming up for deadlifts so I called it at that point.