Monday
Slight Deficit Deadlift - 5x3
Front Squat - 4x6
Bench - 5x3
Tuesday
Deadlift - 5x1
Squat Wraps - 3x1 with thursday weight
Squat - 2x6
Wide Grip Bench - 2x12
Behind Neck - 2x12
Thursday
Squat wraps- 1x3
Deadlift - 3x5
Bench - 2x6
Shoulder Press - 2x12
Friday
Front Squat - 3x12
t&g Bench - 4x6
Seated Deadlifts - 4x6
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i altered this program just a bit from a mike tuchscherer article
just got back into wraps on this from a 4 month pause squat quest
im currently finishing up the third week and the results are nuts
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275 for 2x6 on pause bench - 30 pound pr, 2 rep pr
525 squat x 3 - 20 pound pr
455 x 5 sets x 3 on beltess conventional deads - 50 pound pr
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i posted this up for a couple reasons
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just to let people in on this dup stuff that is kinda magical, i never in my right mind would think i could come in and hit a pr triple on squats in my 11th squat session in 3 weeks
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do yall think any of this sustainable at all?
just trying to get a sence of this dup stuff because this is my first cycle and not sure if the after effects is that similar to smolov
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wondering if theres anything to add to the program that you think will help?
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that seated deadlifts are awesome for sumo pulls
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honestly this stuff is nuts, never would think weight could come so easily in a extremely high frequency routine like