Switching from strength phase to volume phase is damned tough, especially bench. Have to recondition for these 8 rep sets. Have to admit, I was a bit worried about getting all 8 on my last bench set. Got it, but didn’t have much left. I know the strength is there, just have to get reconditioned for reps. Need to start eating more, I’ve been lazy and have skipped meals here and there. I will know all is fine if next weeks 8s session goes smoother. It did last cycle.
Energy not good, might be fighting a bit of a virus. Wife says she is as well. Strength is there, easy to tell, stamina just sucks. Still, getting all reps, and more confidently than last session. Am going to drop pull-ups in between bench, at least for now, because it’s zapping my energy further. Will still be progressing pull-ups in between squat sets. Goal for upcoming AMRAPS will be 275x10+ and 230x7+
Strange workout. I’ve clearly got a head cold, and was actually planning on just trying to hit minimums on the + sets. But as I was working through my squat sets, the reps just got faster. So I tightened down my belt and put on my wrist wraps (forgot to wear them on other sets), and got the 10. That was about a max, as that last rep, my butt shot up at the bottom. It’s never as bad as I think it is though. Bench, same thing. As sets went on, reps got faster. Very happy with the 230x8 after all the work done prior. Hit the squat goal, and exceeded the bench goal by 1. Deadlifts were speed type reps and again to continue to work on form. Now if I can just get over this little cold, I might just smash some PRs soon. Getting very close to some rep PRs, in a fatigued state. Very exciting.
Not sure if I will run this DUP template another cycle, but if the gains keep coming I don’t know why I should change. As long as I’m injury free, and my reps are quality with rep improvements, I may stay the course. This cycle will prove a lot. The strength phase will have some PR weight for reps, so that’s exciting.
Here’s some goals to complete by the end of the year, with video of course:
Virus has still got my energy shot. Better than last week though, and +5 lbs. Squats were no problem, but I got a little nervous for my final set of bench. Knocked it out though. Did grab a spotter just in case. The rest of the workout went fine. Really need to dial in nutrition. Second time I’ve brought this up, so need to do something about it. Need one more meal per day.
Much better energy today. Pretty much blew through everything. I may drop dips soon, as I feel I may need to continue to reduce assistance as the weights get heavier to promote recovery and reduce total stress. Will keep all back, rear delt, and some glute/posterior assistance. Happy with this workout. Got everything done in under 1.5 hours.
Very stressful week with little sleep. Had FF draft party Thur night, so that took a few days to recover from. Squat form felt sloppy, so stopped at 8. Bench was fine, should have taken one more rep, but this leaves something to build on. These numbers are not bad considering the shape I was in. DL was quality speed work. Though light weight, I feel very comfortable over the bar. Going to catch up on sleep and kill the weights next week. AMRAP goals for next Fri are: 285x8+ and 240x6+.
Smoked the main work. 215 was easier than 205 on bench 2 weeks ago. That confirms to me that it’s a neuro adaptation that makes switching from strength to volume difficult, not a lack strength. Was pretty cooked after bench, a 6th with 140 on the 3rd set was not going to go. Will stay here and try again in a few weeks. Good workout though, I’m def getting stronger. Would be interesting to do a 225 test on flat bench fresh. Most I’ve ever gotten is 11 I think. Should be good for 13-14 now I would think.
COOKED. The weight and volume is getting close, or might be PR territory. Bench probably is, especially since it’s after squat. Was confident on bench today, didn’t even need a spot for set 5. Going to drop dips for now. Recovery is a must as I enter the strength phase next week. My only pressing assistance work will be OHP, which will be on the first day.
Exceeded the squat goal by 2 reps, and hit the bench goal. That squat AMRAP set was about all I had, and really took a lot out of me. Benching went fine, hit my rep goal on the + set. Did not have another. Deads we’re done at the top of every minute for 10 minutes. Deload on Sunday, then start the strength phase on Tuesday.
Weight felt heavy today. Quads took a lot of warming up before they felt comfortable and powerful. Life has been hectic, so chalking it up to that. Got it done. Taking hip thrusts out bc I don’t feel like they’re doing anything for me. Will find a suitable replacement. Perhaps light RDLs.
I’m going to continue to lower assistance work. I’m feeling a bit fried, and a good chunk of that comes from stressors outside of gym. Only assistance work done now will be OHP, pull-ups, rows, abs, Glute hypers and perhaps hamstring curls or light RDLs. Just the basics, that I know work for me. The weight will be challenging the rest of the way, and I don’t want to be unnessarily fried. Goals for upcoming AMRAPS are 260x4 and 310x7.
Everything was heavy, it’s been a long week. Different gym too. Didn’t try to push terribly hard since I was not firing on all cylinders. Gunning for next week to be a strong week. All reps were good reps though, and these reps are only one rep off last cycle at this weight. Will push for these same reps next week, with an additional 10 lbs on the bar. 320x5 and 270x3.
Good Session. Form felt on point. Paused bench was a piece of cake. That first set, no telling how many paused reps I had in me. The 4th flew up as fast as the first. Much stronger session than Saturday. Will continue to vary the rep scheme on pull ups.
Struggled through this one, but got it done. Having a lot of up and down workouts, which I think is being caused by some viruses that are getting passed around in my family. Going to rest fri and sat, and hit the plus sets Sunday. 270x2, 2, 2, 3 and 320x2, 2, 2, 5 are the goals.
I’ve started a cut that I’m about 3 weeks late on, so I’ve stopped this DUP template and have begun Hortons Nemisis because I think the method will help me retain strength in the cut, plus I just got bored as hell. I should have stopped after cycle two, bc my focus was wandering, and I felt like I was just going through the motions.
I will not be daily maxing, but I will be every other day. I may throw more days in as I get into it. I’m also not sure yet on my set up. I’m debating on whether to have one or two Nemisis movements per day. This will still be full body. Squat, bench and deadlift and their variations will be the Nemisis movements, obviously, with a small amount of assistance.
I’ve got to figure out my setup with this. It may just be two Nemisis movements (one upper one lower alternating) then one assistance for each. Seems simpler.
So, I will be performing one lower nemesis (back squat, front squat, deadlift) and one upper nemesis (bench press, dip, incline bench press, oh press) each workout. Also, I will perform one lower and one upper assistance movement, bodybuilding style 5x10. Pull-ups will still be done throughout the workout.
I think I can keep this to 1:30 or less, depending on which intensifier I choose. This should help to keep my workouts fun, as there will be much more variation. I will workout every other day, with the intentions of increasing frequency over time. Since I have a basic home gym, it should help me to inc frequency as I adapt.