[quote]TrevorLPT wrote:
Ecchastang, I know its still early on but any updates so far? How did you set up your assistance these last two weeks? [/quote]
I learned that the osteochondrosis in my hip can not handle the lower body volume so after week 1, I decided to just run this for bench and stick with my low volume squat and deadlift.
For bench, I kept my assistance work to a minimum, mainly a couple sets of triceps, and moderate volume of rowing variations. I used 335 as my max, but that could have been 5-10 lbs light. Set it up doing Sun hypertrophy, Tues Power, Thurs Strength. So just finished my second week.
Week 1 Sun 5x8 at 250 (first time doing 8 reps in forever)
Tues 5x1 at 270
Thurs 3x6 at 285 (max reps each set)
Week 2 Sun 5x8 at 255
Tues 5x1 at 275
Thurs 6, 5, 5 at 295 (max reps each set)
[quote]TrevorLPT wrote:
Ecchastang, I know its still early on but any updates so far? How did you set up your assistance these last two weeks? [/quote]
I learned that the osteochondrosis in my hip can not handle the lower body volume so after week 1, I decided to just run this for bench and stick with my low volume squat and deadlift.
For bench, I kept my assistance work to a minimum, mainly a couple sets of triceps, and moderate volume of rowing variations. I used 335 as my max, but that could have been 5-10 lbs light. Set it up doing Sun hypertrophy, Tues Power, Thurs Strength. So just finished my second week.
Week 1 Sun 5x8 at 250 (first time doing 8 reps in forever)
Tues 5x1 at 270
Thurs 3x6 at 285 (max reps each set)
Week 2 Sun 5x8 at 255
Tues 5x1 at 275
Thurs 6, 5, 5 at 295 (max reps each set)
I have gained about 2 lbs since starting.
[/quote]
Very nice. Keep us posted. It’s too bad that you can’t run it with all lifts, but hopefully Reed does and posts his results. I’ll do the same when I get around to running this program after my next 12 week block.
It might find it in the link in the OP, but the program outlay is:
hyperthrophy
Squat
Bench
Strength
Squat
Bench
Deadlift
Power
Squat
Bench
But in the results, the HPS had slightly better results. How should I treat the deadlift in this regard? Will it be done on friday with the strength day, or should it be treated under power?
[quote]Raubtier wrote:
It might find it in the link in the OP, but the program outlay is:
hyperthrophy
Squat
Bench
Strength
Squat
Bench
Deadlift
Power
Squat
Bench
But in the results, the HPS had slightly better results. How should I treat the deadlift in this regard? Will it be done on friday with the strength day, or should it be treated under power? [/quote]
GHR 3 x max reps
-Chin ups: 60 total reps
-Triceps pressdown 3 x 10-20
Thursday (Recovery/ Abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
Friday (Strength)
-Squat 3 x max
-Bench 3 x max
– superset –
-Band pullaparts 3 x 20
-Deads 3 x max
-Chest Supported Rows 5x10-15
Saturday (Recovery/ abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
I’m currently running 5/3/1 but think I will benefit from higher frequency, especially on my squat. I will be following the intensity and set/ rep progression used in the study. How does this look? Is anything missing that I’m not thinking of?
GHR 3 x max reps
-Chin ups: 60 total reps
-Triceps pressdown 3 x 10-20
Thursday (Recovery/ Abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
Friday (Strength)
-Squat 3 x max
-Bench 3 x max
– superset –
-Band pullaparts 3 x 20
-Deads 3 x max
-Chest Supported Rows 5x10-15
Saturday (Recovery/ abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
I’m currently running 5/3/1 but think I will benefit from higher frequency, especially on my squat. I will be following the intensity and set/ rep progression used in the study. How does this look? Is anything missing that I’m not thinking of?
[/quote]
I can’t tell you yet cause I am only 2.5 weeks in, but it looks ok to me.
GHR 3 x max reps
-Chin ups: 60 total reps
-Triceps pressdown 3 x 10-20
Thursday (Recovery/ Abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
Friday (Strength)
-Squat 3 x max
-Bench 3 x max
– superset –
-Band pullaparts 3 x 20
-Deads 3 x max
-Chest Supported Rows 5x10-15
Saturday (Recovery/ abs)
-20 minutes mobility work
-30 minutes incline treadmill walking (HR under 70% of max)
-6 sets of abs
I’m currently running 5/3/1 but think I will benefit from higher frequency, especially on my squat. I will be following the intensity and set/ rep progression used in the study. How does this look? Is anything missing that I’m not thinking of?
[/quote]
Only thing I can see is maybe cutting some of the assistance work a bit and as you build up work capacity during the cycle add it in gradually if you want to and if you feel up to it. DUP is generally directed at using the compound basic movements to increase strength/hypertrophy depending on where you are in the cycle. Just make sure you are not hurting your recovery for the meat and potatoes of the program by doing too much assistance.
Running 531 until mid october, thats when I have a running comp. Well, its called bull run and is 10km of mud.
After that I will jump on DUP for at least two 6 weeks cycles.
I won’t be doing this exact routine, but I will be starting the DUP concept tomorrow doing 3 days a week. I plan on doing several variations instead of the competition lift every time. For example, I was thinking of doing paused front squats and TnG bench Monday, and maybe paused high bars and floor presses Wednesday. I’d just do a hard deadlift session every 10 days or so.
[quote]TrevorLPT wrote:
Ecchastang, I know its still early on but any updates so far? How did you set up your assistance these last two weeks? [/quote]
I learned that the osteochondrosis in my hip can not handle the lower body volume so after week 1, I decided to just run this for bench and stick with my low volume squat and deadlift.
For bench, I kept my assistance work to a minimum, mainly a couple sets of triceps, and moderate volume of rowing variations. I used 335 as my max, but that could have been 5-10 lbs light. Set it up doing Sun hypertrophy, Tues Power, Thurs Strength. So just finished my second week.
Week 1 Sun 5x8 at 250 (first time doing 8 reps in forever)
Tues 5x1 at 270
Thurs 3x6 at 285 (max reps each set)
Week 2 Sun 5x8 at 255
Tues 5x1 at 275
Thurs 6, 5, 5 at 295 (max reps each set)
I have gained about 2 lbs since starting.
[/quote]
Two more weeks in the books.
Week 3 Sun 4x8 at 260
Tues 4x1 at 285
Thurs 3x5 at 300 (max reps each set)
Week 4 Sun 4x8 at 265
Tues 4x1 at 285
Thurs 3x5 at 305 (max reps each set)
[quote]MightyMouse17 wrote:
I won’t be doing this exact routine, but I will be starting the DUP concept tomorrow doing 3 days a week. I plan on doing several variations instead of the competition lift every time. For example, I was thinking of doing paused front squats and TnG bench Monday, and maybe paused high bars and floor presses Wednesday. I’d just do a hard deadlift session every 10 days or so.[/quote]
Idk if I would use a lot of exercise variations on this kind of program. I think they have their place, but they shouldn’t be the main work of the day if that makes sense.
[quote]TrevorLPT wrote:
Ecchastang, I know its still early on but any updates so far? How did you set up your assistance these last two weeks? [/quote]
I learned that the osteochondrosis in my hip can not handle the lower body volume so after week 1, I decided to just run this for bench and stick with my low volume squat and deadlift.
For bench, I kept my assistance work to a minimum, mainly a couple sets of triceps, and moderate volume of rowing variations. I used 335 as my max, but that could have been 5-10 lbs light. Set it up doing Sun hypertrophy, Tues Power, Thurs Strength. So just finished my second week.
Week 1 Sun 5x8 at 250 (first time doing 8 reps in forever)
Tues 5x1 at 270
Thurs 3x6 at 285 (max reps each set)
Week 2 Sun 5x8 at 255
Tues 5x1 at 275
Thurs 6, 5, 5 at 295 (max reps each set)
I have gained about 2 lbs since starting.
[/quote]
Two more weeks in the books.
Week 3 Sun 4x8 at 260
Tues 4x1 at 285
Thurs 3x5 at 300 (max reps each set)
Week 4 Sun 4x8 at 265
Tues 4x1 at 285
Thurs 3x5 at 305 (max reps each set)
Up to bodyweight 158, so 2 more pounds or so.
[/quote]
Looking forward to seeing the results of your 1RM test workout.
[quote]budreiser wrote:
Idk if I would use a lot of exercise variations on this kind of program. I think they have their place, but they shouldn’t be the main work of the day if that makes sense.[/quote]
I hear ya man. Maybe I’m doing something resembling the RTS style more than DUP then…or maybe its just chaos…I dunno…lol.
[quote]TrevorLPT wrote:
Ecchastang, I know its still early on but any updates so far? How did you set up your assistance these last two weeks? [/quote]
I learned that the osteochondrosis in my hip can not handle the lower body volume so after week 1, I decided to just run this for bench and stick with my low volume squat and deadlift.
For bench, I kept my assistance work to a minimum, mainly a couple sets of triceps, and moderate volume of rowing variations. I used 335 as my max, but that could have been 5-10 lbs light. Set it up doing Sun hypertrophy, Tues Power, Thurs Strength. So just finished my second week.
Week 1 Sun 5x8 at 250 (first time doing 8 reps in forever)
Tues 5x1 at 270
Thurs 3x6 at 285 (max reps each set)
Week 2 Sun 5x8 at 255
Tues 5x1 at 275
Thurs 6, 5, 5 at 295 (max reps each set)
I have gained about 2 lbs since starting.
[/quote]
Two more weeks in the books.
Week 3 Sun 4x8 at 260
Tues 4x1 at 285
Thurs 3x5 at 300 (max reps each set)
Week 4 Sun 4x8 at 265
Tues 4x1 at 285
Thurs 3x5 at 305 (max reps each set)
Up to bodyweight 158, so 2 more pounds or so.
[/quote]
Week 5 of 6 done.
Sun 3x8 at 270
Tues 3x1 at 300
Thurs 3x5 at 310!!! Max reps each set.
Nice work! Have you ever ran smolov jr. for bench? I’m wondering which program gives better results. It seems like this program has almost the same volume as smolov jr. but spread over 6 weeks instead of 3 which could reduce risk of injury.
[quote]lift206 wrote:
Nice work! Have you ever ran smolov jr. for bench? I’m wondering which program gives better results. It seems like this program has almost the same volume as smolov jr. but spread over 6 weeks instead of 3 which could reduce risk of injury.[/quote]
I have not. With this, the middle day of the week, the power day, is sort of a break, given that you just warm up and hit some singles that aren’t that heavy (80-90%) depending on which week that is.
Based on your experience so far (aside from Reed’s boredom), how sustainable do you think this is? Is it something that should really only be visited for a training cycle once a blue moon, or something that can be run more end-to-end?
