DUP Program Used in Research Study

Training Powerlifting
101

Checking back in to update on my first meet, which I prepared for using this program.

Weighed in at 191 on November 30th and decided to see if I could hit 181 by my December 13th weigh-ins. Made weight (actually weighed in a hair under 180) then re-fed myself back up to 185 for the meet the next day. Went 2/3 on squats and ended with 314 lbs, although my 3rd attempt at 330 was terminated early by an overzealous spotter who pulled me up the second I started fighting with the weight. Had several people come up to me and tell me to ask for another attempt from the head judge, but I decided to just save myself for the rest of the meet. Not sure if I would have hit 330, but it would’ve appreciated the chance to grind it out. So it goes.

2/3 on bench as well. Went really conservative with my first and second attempts and both felt incredibly easy. Third attempt at 237.5 went up fairly quick and easy but got red-lighted for my butt bouncing off the bench when I drove off my chest. Looked at the video and it looks like I was just sloppy with my setup. Simple technique error. Had the strength for 240+ though so I’m very happy, even though I ended up with a 215 bench.

3/3 on deads. 385, 415, 435.5. Never used anything heavier than 405 in training so 2nd and 3rd attempt were both PRs. Very happy with this.

Ended the meet with a 965 total. Not what I wanted but I’m happy with my performance overall and had a great experience. Have some technique issues to fix and I obviously need to keep getting stronger. Looking forward to my next, and I will definitely be running this program again.

102

Has anyone else noticed the similarities between this program and the Texas Method? Both follow the same Volume - Light - Intensity weekly schedule. The difference with this program comes down to the specific reps and sets used, the utilization of power work rather than “recovery” work, implementation of a “+” set, the emphasis of bench at the exclusion of OHP, and the tapering down of volume and up in intensity over a 6-week block which all serve to make this more particular to powerlifting than the Texas Method.

This is not a significant revelation at all, but it might be useful for guys who liked this program and want to try something similar, or for people who like the general layout of the program but want more variety.

103

Hey trevor, can you tell me what accessory work you used during this program? Thank you

104

Mick:

[quote]TrevorLPT wrote:
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)

[/quote]

105

Here’s a link that I think will make Dr. Mike Zourdos’s work a lot more accessible. I would’ve loved to have sat in that lecture.

106

Some questions

My deadlifts on my strength day look completely different to how I pull normally. I start with my hips much higher and doing more work with my back. I squat with heels close together and ass to grass so my legs are getting hit a lot more than my back are squatting. Is this a problem or should I just assume it’s a consequence of this type of training?

My speed reps after the first % increase are slow as hell. I’m pausing my bench presses and squats on those days. I’m pushing as hard as I can. As I plan my next training cycle should I drop the percentage? Am I still gaining the benefits of power training with the slower, but paused reps?

To anyone who is designing their own DUP training cycles. I would be curious to see an example of a volume block. I’m planning on writing my next training cycle this friday with 6 weeks of increasing volume and 4 weeks of scaling intensity afterwords. I’ve got a few ideas but I’m relatively inexperienced here.

107

[quote]zephead4747 wrote:
Some questions

My deadlifts on my strength day look completely different to how I pull normally. I start with my hips much higher and doing more work with my back. I squat with heels close together and ass to grass so my legs are getting hit a lot more than my back are squatting. Is this a problem or should I just assume it’s a consequence of this type of training?

My speed reps after the first % increase are slow as hell. I’m pausing my bench presses and squats on those days. I’m pushing as hard as I can. As I plan my next training cycle should I drop the percentage? Am I still gaining the benefits of power training with the slower, but paused reps?

To anyone who is designing their own DUP training cycles. I would be curious to see an example of a volume block. I’m planning on writing my next training cycle this friday with 6 weeks of increasing volume and 4 weeks of scaling intensity afterwords. I’ve got a few ideas but I’m relatively inexperienced here.[/quote]
On your speed bench days, are you basing your percentages off of your paused max?

I ran a DUP volume cycle, then an intensity cycle, then am currently on my second volume cycle. I am doing it where I lift every three days, and due to hip issues, am bench only for a while, so YMMV. So my 3 day lifting week is actually 9 days long.

Volume
Day 1 70% 4x8
Day 2 75% 5x6
Day 3 80% 6x4 (with AMRAP on last set)
Repeat adding 5lbs ( did this for 4 total 3 day cycles.)

After Volume phase, take one workout day as a deload. Do normal warmup, and then call it quits.

Intensity
Day 1 80% 4x4
Day 2 85% 4x3
Day 3 90% 4x2 (AMRAP last set)
Repeat adding 10lbs

After Intensity phase, take one workout day as a deload. Do normal warmup, and then call it quits.

108

[quote]Ecchastang wrote:

[quote]zephead4747 wrote:
Some questions

My deadlifts on my strength day look completely different to how I pull normally. I start with my hips much higher and doing more work with my back. I squat with heels close together and ass to grass so my legs are getting hit a lot more than my back are squatting. Is this a problem or should I just assume it’s a consequence of this type of training?

My speed reps after the first % increase are slow as hell. I’m pausing my bench presses and squats on those days. I’m pushing as hard as I can. As I plan my next training cycle should I drop the percentage? Am I still gaining the benefits of power training with the slower, but paused reps?

To anyone who is designing their own DUP training cycles. I would be curious to see an example of a volume block. I’m planning on writing my next training cycle this friday with 6 weeks of increasing volume and 4 weeks of scaling intensity afterwords. I’ve got a few ideas but I’m relatively inexperienced here.[/quote]
On your speed bench days, are you basing your percentages off of your paused max?

I ran a DUP volume cycle, then an intensity cycle, then am currently on my second volume cycle. I am doing it where I lift every three days, and due to hip issues, am bench only for a while, so YMMV. So my 3 day lifting week is actually 9 days long.

Volume
Day 1 70% 4x8
Day 2 75% 5x6
Day 3 80% 6x4 (with AMRAP on last set)
Repeat adding 5lbs ( did this for 4 total 3 day cycles.)

After Volume phase, take one workout day as a deload. Do normal warmup, and then call it quits.

Intensity
Day 1 80% 4x4
Day 2 85% 4x3
Day 3 90% 4x2 (AMRAP last set)
Repeat adding 10lbs

After Intensity phase, take one workout day as a deload. Do normal warmup, and then call it quits.

[/quote]

Thank you very much, this was exactly what I was looking for. Good point on the paused max, but even they are slow when I don’t pause. I might just accept the fact that my lifts are slow and start at a lower % next time and work my way up in upcoming cycles.

109

[quote]Ecchastang wrote:

[quote]zephead4747 wrote:
Some questions

My deadlifts on my strength day look completely different to how I pull normally. I start with my hips much higher and doing more work with my back. I squat with heels close together and ass to grass so my legs are getting hit a lot more than my back are squatting. Is this a problem or should I just assume it’s a consequence of this type of training?

My speed reps after the first % increase are slow as hell. I’m pausing my bench presses and squats on those days. I’m pushing as hard as I can. As I plan my next training cycle should I drop the percentage? Am I still gaining the benefits of power training with the slower, but paused reps?

To anyone who is designing their own DUP training cycles. I would be curious to see an example of a volume block. I’m planning on writing my next training cycle this friday with 6 weeks of increasing volume and 4 weeks of scaling intensity afterwords. I’ve got a few ideas but I’m relatively inexperienced here.[/quote]
On your speed bench days, are you basing your percentages off of your paused max?

I ran a DUP volume cycle, then an intensity cycle, then am currently on my second volume cycle. I am doing it where I lift every three days, and due to hip issues, am bench only for a while, so YMMV. So my 3 day lifting week is actually 9 days long.

Volume
Day 1 70% 4x8
Day 2 75% 5x6
Day 3 80% 6x4 (with AMRAP on last set)
Repeat adding 5lbs ( did this for 4 total 3 day cycles.)

After Volume phase, take one workout day as a deload. Do normal warmup, and then call it quits.

Intensity
Day 1 80% 4x4
Day 2 85% 4x3
Day 3 90% 4x2 (AMRAP last set)
Repeat adding 10lbs

After Intensity phase, take one workout day as a deload. Do normal warmup, and then call it quits.

[/quote]

Thanks for this ECCH.

I’m currently doing:

Day 1: squat/bench and assistance delts
Day 2: squat/bench and assistance dips/rows, back ext/abs
Day 3: squat/bench/dead(3x3 progressing 10/week, only progressing when form and strength is optimal). Assistance farmers walk and arms.

I really like the off day inbetween all workouts, while still keeping weekly frequency and volume up.

Once volume phase is complete, do you leave maxes the same, or increase for intensity phase. Also after completing both phases, do you just retest maxes, or add poundage to max? If you’ve done both progression styles, which do you prefer?

Thanks again for this, it seems to be a magic bullet so far for recovery, growth and strength gains.

110

Seems like everyone here who’s tried DUP has set it up so that each day gets it’s own rep range/percentage. Day 1 hypertrophy, day 2 strength, day 3 speed, etc. Has anyone tried a template where each LIFT gets a different range per day? Thinking of trying something along these lines:

Day 1
Squat - Strength
Bench - hypertrophy
Dead- power
Day 2
Squat- hypertrophy
Bench - power
Dead -strength
Day 3
Squat- power
Bench - strength
dead- hypertrophy

111

[quote]boswick wrote:
Seems like everyone here who’s tried DUP has set it up so that each day gets it’s own rep range/percentage. Day 1 hypertrophy, day 2 strength, day 3 speed, etc. Has anyone tried a template where each LIFT gets a different range per day? Thinking of trying something along these lines:

Day 1
Squat - Strength
Bench - hypertrophy
Dead- power
Day 2
Squat- hypertrophy
Bench - power
Dead -strength
Day 3
Squat- power
Bench - strength
dead- hypertrophy
[/quote]

Cube Method

112

Ok so I ran this program, i made a couple changes nothing that nobody else here didnt think about.

Day 1
squat and bench - Hype

Day 2
alternative dead lift movement (rack pulls, Fat grip pulls, Speed Pulls, Deficit Pulls) and lots of rows

Day 3
Squat and bench Power

Day 4 Rest

Day 5
Squat and Bench Strength

Day 6
Deadlift strength

Rest

This list wasn’t clear cut as i usually decide my own rest days based off need. so during the earlier part of the program when i was getting used to the volume i was taking rest days after the 5x8 squat days and then later after i was adapted to the volume i moved the rest days to as you see them in the above list.

i followed the reps and percentages as stated in the research study. and did very minimal accessory work other then a bunch of row variations on the deadlift days. Other then that a few triceps movements here or there.

Numbers Before :
SQ 375
BE 255
DE 505

Numbers During(last couple weeks of programs Strength days):
SQ 345 x 8, 365 x 4
BE 225 x 7, 235x4
DE 495x2 & 455 x 5

Ive taken my deload and started a new cycle with a change to the bench format so i wont be taking a 1rm but the results went well so im more or less running it again.

113

I Have been working with a coach and started running DUP for 10 weeks now. Granted im new to power lifting. However my results have been wild. On my first test with my coach (all lifts to usapl standards) were Squat-440 Bench - 265 DL- 565 (im 6’4 325lbs). I ran two blocks with my coach first block was a volume block , which I squatted 3 times a week benched 3 times a week and DL 2 times a week. My totals shot up with greatly. I went to 470 squat, 285 bench, and a 585 DL. That was only after 5 weeks of training.

I took two days off and immediately jumped into Intensity block. Where the volume was cut back substantially but the %'s went up a lot as well. This is where I saw the greatest gains to my totals. These numbers were honestly unbelievable. Hit a 545 Squat, 310 lb bench and a 600 DL. In 10 weeks my total went form 1270 to 1455. that almost 200 lbs in 10 weeks. WILD. I understand some of it is due to newbie gainz and Im also growing into my body. But im extremely please with the programing and the results.