Nice! Hopefully everything goes exactly like the last cycle.
So where is the exact program?
More regarding DUP: http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS-267.pdf
More from layne and mike zourdos a great losten.
Day one was like a hard kick to the head. Coming from 5/3/1 and doing 1 all-out set, 5x8 squats is a whole different animal. Got all sets of squats and 2 sets of bench at 75%, but had to drop to 65% for the last 3 sets of bench. This was not a strength problem, but a work capacity problem. By the end of the squats I was starting to feel nauseous and benching at all required more focus than working at 75% ever should. Not sure if it was just a bad day or I’m grossly out of shape (or both) but I’m looking forward to see what happens these next 6 weeks.
Week one Cycle 2
Sun 5x8 at 265 (was sore until Wednesday from that)
Tues 5x1 at 285
Thurs 7, 6, 6 at 300 (max reps each set and new 7 rep max!)
edit: Bodyweight 160.4 lbs
[quote]Ecchastang wrote:
I have never done smolov Jr, but I have read and heard of people losing the gains when they don’t stay with such high volume.[/quote]
So why not run Smolov (not some gay Junior version) forever? That is essentially what I do.
Have anyone read the “S&C Research” from today about linear vs DUP ?
Trevor you are right, just started today and the 5x8 wow 
Been training 531 the last 11 months.
[quote]infinite_shore wrote:
[quote]Ecchastang wrote:
I have never done smolov Jr, but I have read and heard of people losing the gains when they don’t stay with such high volume.[/quote]
So why not run Smolov (not some gay Junior version) forever? That is essentially what I do.
[/quote]
You run Smolov for your bench? How do you have that set up?
[quote]Ecchastang wrote:
[quote]infinite_shore wrote:
[quote]Ecchastang wrote:
I have never done smolov Jr, but I have read and heard of people losing the gains when they don’t stay with such high volume.[/quote]
So why not run Smolov (not some gay Junior version) forever? That is essentially what I do.
[/quote]
You run Smolov for your bench? How do you have that set up?[/quote]
Yes. Follow the 4x/week base cycle ad infinitum. Some days when I really can’t hit the prescribed sets I will either do some heavy but doable working sets like 6x1-2 or go for PR, then proceed the next training day as usual.
Ecchastang updates please
How much time do your training sessions take ?
[quote]Dot Fender wrote:
Ecchastang updates please
How much time do your training sessions take ?[/quote]
me too, this was the only thing I was worried about when I considered running DUP
Hypertrophy day take about 75-90 minutes, power takes about 45, and strength takes about 75 or so.
How do you progress from one cycle/block/period to the next? It may be in the article or may have already been asked but I’m just too lazy to look for it hahha
[quote]bmcinnis96 wrote:
How do you progress from one cycle/block/period to the next? It may be in the article or may have already been asked but I’m just too lazy to look for it hahha[/quote]
I just did a test week after the 6 week cycle, and recalculated based on that.
4 weeks in and my bench and squat are responding very well. My only problem is that my deadlift has taken a nosedive – by the time I get around to it on the end of strength day (after 3 max sets of squats and 3 max sets of bench) I can’t pull anywhere near my programmed numbers. Added some speed pulls for practice on the “power” day and dropped my deadlift training max significantly to account for this problem.
Any updates?
And would like to know how people train deathlifts, end of strenght day? or on power day?
I have just startet with speed Deads on power day last week, funny noticed the same as Trevor and did the same without reading his post.
My bench have been stuck for about 10 months, did my third week strength day last week, and calculated max. is up about 33 pounds.
I have a client who is four weeks in, and calculated max. is up 49 pounds ( newbie gains, but anyway REALLY great )
So love DUP atm.
Updates: On week 5 right now. 8 rm squat is up 25 lbs and 8 rm bench is up 15. Last week I added some speed pulls to power day and worked up to a triple on deads instead of the programmed numbers on strength day which weren’t working for me. Other than that I’ve followed the program as is, with the following assistance added:
Mon:
- 3-5 x 8 Chest supported rows (match with bench volume)
- 3 x 8-10 lateral raises SS with curls
Wed:
- 100 reps of band press downs
- 3 - 5 x 15 face pulls (match with bench volume)
Friday:
- 3 x 5 Neutral grip chins (weighted)
I’m adding a week to the program due to my upcoming meet being pushed back and will update again with the results of my meet, which will serve as a “test day” for this program.