Knowles DUP Training

[demike]

OH presses looked good, good work.

[knowles.ja]

OH presses looked good, good work.

Thanks buddy.

[knowles.ja]

Bodyweight: 169lbs

Squats:
190 x 8
190 x 8
190 x 8
190 x 8

Bench Press:
175 x 8
175 x 8
175 x 8
175 x 8

Deadlift:
285 x 15 x 1 - 45 sec rest

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

OH Press:
150 x 3
150 x 3

Notes: It felt like I was going to sprain my neck during the OH press, so I cut it short at two sets. I am moving my strength OH movement to Friday and my hypertrophy to Monday, so I'll just do 5 sets this Friday to get back on track.

[knowles.ja]

Bodyweight: 169lbs

Squats:
225 x 5 x 1 - 45 sec rest

Front Squats: 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

Pause Bench: 45 sec rest
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Snatch-Grip Deadlift:
205 x 4
205 x 4
205 x 4
205 x 4

Pullups:
+25 x 4
+25 x 4
+25 x 4

Chinups:
+25 x 4 (stopped due to medial elbow pain)

Face Pulls:
70 x 8
70 x 8
70 x 8

Hammer Curls:
30 x 10
30 x 10
30 x 10

Notes: Lots to cover from this workout. I am adding back squats into my Wednesday workout. According to Dr. Zourdos there just isn't enough specificity with front squats for it to count as one of the three squat days. Expect the set/rep scheme to change as I figure out what I like best. The goal is to gradually increase overall tonnage while staying in singles or doubles at 80-90%. I will still be doing front squats after my back squats on this day. I've had some medial elbow pain for the last month or so that I've been trying to work through, which is why I dropped the chinups a few weeks back. I tried a set today and it still hurt, so I will keep doing pronated pullups for the time being since they didn't hurt any.

[knowles.ja]

Bodyweight: 170lbs

Squats:
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4

Bench Press:
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4 @ 8.5

Deadlift:
335 x 6 x 1 - 90 sec rest

Pendlay Rows:
200 x 4
200 x 4
200 x 4
200 x 4

OH Press:
135 x 2
150 x 2
150 x 2
135 x 4
135 x 4
135 x 4

Notes: Bench felt way easier this week than last. Rows are getting exponentially harder the higher the weight goes over my bodyweight. I will probably change my progression on the Rows since it is not a main lift and I don't need to be adding weight to the bar each session. I am lowering the intensity of OH Press and increasing volume for the same reason as Rows. I am also doing dead bugs and ab-wheel rollouts at the end of my Mon/Fri workouts that I haven't been logging. I am starting to consider RPE on some of my main lifts because I may eventually transition to auto-regulation.

[therorschach]

Nice workouts. This DUP style programming has peaked my interest. May consider it after TM.

[knowles.ja]

Nice workouts. This DUP style programming has peaked my interest. May consider it after TM.

Thanks. The most important thing to remember is that it is a concept, not a routine. Therefore it is infinitely adaptable to your preferences and goals. Here are some links to get you started if you want to read more.

http://diginole.lib.fsu.edu/cgi/view...17&context=etd
http://www.reddit.com/r/AdvancedFitn...periodization/
www.youtube.com/watch?v=OlSDeWrNZY0

[knowles.ja]

Bodyweight: 170lbs

Squats:
195 x 8
195 x 8
195 x 8
195 x 8

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

Deadlift:
295 x 15 x 1 - 45 sec rest

Pendlay Rows:
155 x 10
155 x 10
155 x 10
155 x 10

Notes: Dropped weight on rows and increase volume - Dat Dere Tonnage, y'all. Skipped my DB OH press because I will be lifting again in 12 hours and don't want to interfere w/ my bench. Plus I was dog tired at the end of this workout.

[knowles.ja]

Bodyweight: 170lbs

Squats: 45 sec rest
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2

Front Squats: 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

Pause Bench: 45-60 sec rest
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Snatch-Grip Deadlift:
215 x 4
215 x 4
215 x 4
215 x 4

Pullups:
+25 x 5
+25 x 5
+25 x 4
BW x 6
BW x 6

Face Pulls:
70 x 10
70 x 10
70 x 10

Notes: Good workout considering I felt like I was going to crap my pants the whole time. Tried a new pre-workout - no bueno. I will be pushing my Friday workout back to Saturday and testing some new maxes.

[knowles.ja]

Bodyweight: 171lbs

Squats:
225 x 1
255 x 1
285 x 1
315 x 1
330 x 1
235 x 4
245 x 2
245 x 2
245 x 2

Bench Press:
185 x 1
215 x 1
235 x 1
255 x 0
210 x 4
210 x 4
210 x 4
210 x 4

Deadlift:
345 x 1
375 x 1
385 x 1
405 x 0

Pullups:
BW x 8
BW x 8

Cable Low Rows:
95 x 10
95 x 10
95 x 10

OH Press:
135 x 3
150 x 2
150 x 2
135 x 5
135 x 5
135 x 5

Notes: Some ups and downs to the testing today. I'm pleased with how the squat felt and 350 should be a cinch by the end of April. Bench was a disappointment since I wasn't expecting to fail 255 based on how easy 205 felt last week. The rep work at 210 even felt pretty easy. 385 is what I was shooting for on deadlift. Honestly I probably shouldn't have even bothered with 405. Dropped the Pendlay Rows in favor of cable rows because my lumbar was fatigued and did some pullups just because. No more max singles until the end of April. If I'm feeling strong on a particular workout I may attempt a heavy double or triple.

[knowles.ja]

No workouts. I think I have a bruised rib and it is really impacting my ability to brace when picking things up. I'll do some sort of workout on Friday regardless of how I feel.

[knowles.ja]

Bodyweight: 167lbs

Squats:
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4
230 x 4 @ 8

Bench Press:
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4 @ 9.5

Deadlift:
335 x 6 x 1 - 90 sec rest

Pendlay Rows:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

OH Press:
135 x 3
155 x 1
135 x 5
135 x 4

Face Pulls:
70 x 12
70 x 12
70 x 12

Sled Pulls:
+4yo Boy x a few times up and down the street

Notes: It's about 20 degrees outside and snowing which severely impacted my ability to grip the bar, with or without straps. Everything felt a bit more challenging than it should - partly because of the cold and partly because my rib still feels pretty bruised. Bench Press will be a volume PR at 215 next Friday. OH Press was a joke. The coldness of the bar was physically hurting my hands at this point and I was pretty tired. Got in some fun cardio at the end of this workout.

[demike]

Hope that rib heals up man. I am ready for a little warmer temperature too. Nice cardio!

[knowles.ja]

Hope that rib heals up man. I am ready for a little warmer temperature too. Nice cardio!

Thanks Mike. It's supposed to be warmer next week, but very rainy, which I guess doesn't bother me too much.

[Lencho]

Thanks Mike. It's supposed to be warmer next week, but very rainy, which I guess doesn't bother me too much.

Monday, high of 50
Tuesday, high of 70


Wednesday, high of 37


#TexasFukYeah

[knowles.ja]

Monday, high of 50
Tuesday, high of 70


Wednesday, high of 37


#TexasFukYeah

This journal needs more Lenco. You still lifting, brah?

[Lencho]

This journal needs more Lenco. You still lifting, brah?

Usually just on the weekends. I do four main lifts:

Box Squats
Bench Press
Box Deadlifts
OHP, although I think I'm going to replace this with Klokov Press

Sets of singles, double or triples.

After that, I do random bi/tri/delt isos. I also have and RE days for incline DB press and pullups.

I did Box Deadlifts yesterday. Log says previous WO was on Jan 31, so you can see the kind of frequency I'm dealing with here.

I have been playing some basketball, too. Going to be playing in a 40-49 league starting Mar 22 at the new PSA.

[knowles.ja]

I have been playing some basketball, too.

Watch those knees!

[Lencho]

Watch those knees!

Never been plagued with knee issues, fortunately. The only thing that's ever bothered them is heavy front squats.

It's my lower back that will be the end of me when it comes to basketball.

[knowles.ja]

Bodyweight: 170lbs

Squats:
200 x 8
200 x 8
200 x 8
200 x 8

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

Notes: Feel like crap. Workout cut short.

[knowles.ja]

Bodyweight: 167lbs

Squats:
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2

Pause Bench:
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

Snatch-Grip Deadlift:
225 x 4
225 x 4
225 x 4
225 x 4

Front Squats:
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

Notes: Still somewhat of an abbreviated workout today. Working out in a group with two other people so my rest times were a little longer and I didn't have time for my accessories. Things should be back on track by Friday's workout.

[knowles.ja]

Bodyweight: 168lbs

Squats:
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4

Bench Press:
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4 @ 9

Total Volume PR at 215lbs!

Deadlift:
345 x 1 x 6 - 90 sec rest

Pendlay Rows:
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

OH Press:
135 x 5
135 x 3

Seated DB Press:
60 x 6
60 x 4

Notes: Total Volume PR at 215 on the Bench Press. I'm pretty excited about this one since its the first legitimate PR that I've set in quite a few years. I changed my stance up a bit on Deadlift and so far I'm liking it. I've been a bit overzealous on the Overhead Pressing at the end of my workouts. I don't take into account my fatigue and have been selecting weights that are too heavy. Starting Monday I'm going to significantly drop the weight and just stick to dumbbells.

[Lencho]

Vid is private, bro.


Btw, lookin' tst.

[therorschach]

Strong volume. How's Mr. Rib doing?

[knowles.ja]

Vid is private, bro.


Btw, lookin' tst.

3cute5u

Strong volume. How's Mr. Rib doing?

Rib is okay. I was planning on resting it, but from reading online it can take 6 weeks for a bruised rib to heal. I don't plan on taking that long of a break so I'm just working through it. I'm wearing my belt pretty loose so that I don't aggravate it too much.

[knowles.ja]

Bodyweight: 169lbs

Squats: 2:30 rest
205 x 8
205 x 8
205 x 8
205 x 8 @ 8

Bench Press:
190 x 8
190 x 8
190 x 6+2
190 x 7+1

Deadlift:
305 x 1 x 15 - 45 sec rest

Pendlay Rows:
160 x 10
160 x 10
160 x 10
160 x 10

Seated DB Press:
30 x 14
30 x 14
30 x 14

Notes: Nothing special today. Just punching the clock.

[wannaBmoy]

#Subbed.

How's it been going Knowles?? Lencho is still around this place too??

[knowles.ja]

#Subbed.

How's it been going Knowles?? Lencho is still around this place too??

Heyoooooo! Good to see you! Interestingly enough, I saw that you had updated your own journal before I realized you had posted in mine. Congratulations on the beautiful twins! Hopefully everyone is healthy and sane.

[knowles.ja]

Bodyweight: 169lbs

Squats:
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2

Front Squats:
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Pause Bench:
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Snatch-Grip Deadlift:
235 x 4
235 x 4
235 x 4
235 x 4

Pullups:
BW x 8 x 3
BW x 6
BW x 4 x 3

Face Pulls:
70 x 8
70 x 8

DB Hammer Curls:
30 x 8
30 x 8
15 x 20

Notes: Dat Volume. Did a burnout set of curls at the end for some extra gainzz.

[wannaBmoy]

Heyoooooo! Good to see you! Interestingly enough, I saw that you had updated your own journal before I realized you had posted in mine. Congratulations on the beautiful twins! Hopefully everyone is healthy and sane.

Everyone is doing well and now that we're getting more than 2 hours of sleep a night, sanity is slowly creeping back in.

Nice volume! So far so good? Everything feeling good?