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  1. #1
    Noob Gains knowles.ja's Avatar
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    Knowles DUP Training

    This is a DUP program I have been running since October. I am finally making the effort to work through and correct some injuries and nagging pains that I've lived with for the last few years. This program is subject to change at anytime depending on what is/isn't working, what is causing me pain, and what I feel like doing on any given day. For now it is linear periodization, but I may switch to some block programming after a while.

    Monday
    Squats: 4 x 8 @ 70%
    Bench: 4 x 8 @ 70%
    Deadlift: 6 x 1 @ 85% - 90sec rest
    Pendlay Rows: 4 x 8 (same weight as bench press)
    OHP: 5 x 3 @ 80%

    Wednesday
    Front Squats: 8 x 3 @ 60%
    Pause Bench Press: 8 x 3 @ 75%
    Snatch-Grip Deadlift: 4 x 4 @ 60%
    Weighted Chinups: 6 x 3
    Barbell Hip Thrusts: 3 x 8
    Curls

    Friday
    Squats: 6 x 4 @ 80%
    Bench: 6 x 4 @ 80%
    Deadlift: 15 x 1 @ 70% - 45sec rest
    Pendlay Rows: 6 x 4 (same weight as bench press)
    Dumbbell OH Press: 4 x 8

    Saturday - Auxiliary Day
    Split Squats: 3 x 8
    Bodyweight Chinups: total reps goal
    Barbell Hip Thrusts: 4 x 5
    Curls
    Skullcrushers

    My current training percentages aren't 100% accurate based on my maxes because I haven't reset in a while.
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  2. #2
    Noob Gains knowles.ja's Avatar
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    Current Training Maxes

    Bodyweight: 165lbs

    Squat: 235
    Bench: 225
    Deadlift: 355
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  3. #3
    Noob Gains knowles.ja's Avatar
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    Monday - 1/12/15

    Bodyweight: 165lbs

    Squats:
    155 x 8
    155 x 8
    155 x 8
    155 x 8

    Bench Press:
    155 x 8
    155 x 8
    155 x 8
    155 x 8

    Deadlift:
    275 x 1 x 6 - 90 sec rest

    Pendlay Rows:
    155 x 8
    155 x 8
    155 x 8
    155 x 8

    OH Press:
    140 x 3
    140 x 3
    140 x 3
    140 x 3
    140 x 3
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    Noob Gains knowles.ja's Avatar
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    Wednesday - 1/14/15

    Watched the kids all day and was spent by the time the evening came. I am pushing my Wednesday workout to tomorrow night when I get off of work.

    Originally Posted by Andalite View Post
    i'm in!
    Hello. I remember you.
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  6. #6
    Noob Gains knowles.ja's Avatar
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    Thursday - 1/15/15

    Bodyweight: 165lbs

    Front Squats: 45 sec rest
    145 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3

    Pause Bench: 45 sec rest
    165 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3

    Barbell Hip Thrusts:
    80 x 8
    80 x 8
    80 x 8

    Face Pulls:
    65 x 10
    65 x 10
    65 x 10

    Notes: Increased the rest time on front squats and abbreviated the rest of the workout because it's been a long day and I didn't start the workout until 10:30pm.
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  7. #7
    Training Hard Andalite's Avatar
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    Why is the rest so low?
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  8. #8
    Noob Gains knowles.ja's Avatar
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    Originally Posted by Andalite View Post
    Why is the rest so low?
    Because it can be. I originally found myself sitting around for 2-3 minutes between sets at a weight that really wasn't very taxing and my workouts were just taking forever. I decided to challenge myself and drop the rest times down and be strict about them. I should be able to keep the rest times below a minute on these two exercises for a while.
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  9. #9
    Noob Gains knowles.ja's Avatar
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    Friday - 1/16/15

    Bodyweight: 166lbs

    Squats:
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    225 x 1
    250 x 1
    275 x 1
    295 x 1

    Bench Press:
    185 x 4
    185 x 4
    185 x 4
    185 x 4
    185 x 4
    185 x 4

    Deadlift:
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3

    Pendlay Rows:
    185 x 4
    185 x 4
    185 x 4
    185 x 4

    Notes: Had a friend over to lift so workout went longer than usual. Squats felt good so I did some heavy singles and set a new 1RM. Did clusters of 3 on deadlift w/ 15sec rest between reps instead of my normal 15 x 1 due to time constraints. Added 10lbs to rows instead of 5 so I only did 4 sets instead of 6. I will do 6 next Friday.

    Last edited by knowles.ja; 01-16-2015 at 07:45 PM.
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  10. #10
    Noob Gains knowles.ja's Avatar
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    Saturday - 1/17/15

    I skip Saturday Auxiliary Workouts a lot. Deal with it.
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  11. #11
    Noob Gains knowles.ja's Avatar
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    Goals

    Setting some goals for the end of April.

    Squat: 350lbs
    Bench: 295lbs tng, 275lbs 2 count
    Deadlift: 425lbs

    I think the squat and deadlift are fairly reasonable goals considering my current numbers. Bench press will be more of a challenge. I don't think I've ever benched more than 255lbs in my life, but if there was ever a time I could do it, I think it's during this training cycle.
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    Gotta admit, I had to hold back some tears after watching that video.



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    Dickface McGee darinaldi's Avatar
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    I didn't go by the store a couple of weekends ago, so I don't know if you were there.
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    Noob Gains knowles.ja's Avatar
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    Thumbs up

    Originally Posted by therorschach View Post
    I think you can do it.
    Through the power of your iron-clad belief in me, I now know I will.

    Originally Posted by demike View Post
    I'm in.
    Thanks. Enjoy the ride.

    Originally Posted by Lencho View Post
    Gotta admit, I had to hold back some tears after watching that video.



    BROOOOOOOOO1!1!1!1!1!11!!!


    Went by the store a couple of weekends ago, but you weren't there.
    How hectic is your life nowadays? We should get the band back together sometime.

    Originally Posted by darinaldi View Post
    I didn't go by the store a couple of weekends ago, so I don't know if you were there.
    I don't remember any half-ton human/cat hybrids walking in, so you must be telling the truth.
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  17. #17
    Noob Gains knowles.ja's Avatar
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    Monday - 1/19/15

    Bodyweight: 166lbs

    Squats:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Bench Press:
    160 x 8
    160 x 8
    160 x 8
    160 x 8

    Deadlift:
    285 x 6 x 1 - 90 sec rest

    Pendlay Rows:
    160 x 8
    160 x 8
    160 x 8
    160 x 8

    OH Press:
    142.5 x 3
    142.5 x 3
    142.5 x 3
    142.5 x 3
    142.5 x 3

    Notes: Nothing special. Just putting the work in.
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  18. #18
    Training Hard Andalite's Avatar
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    Nice session!
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  19. #19
    Registered User Miketoc's Avatar
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    I mean, I guess I'll check it out. I do miss the e-stalking.
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  20. #20
    Noob Gains knowles.ja's Avatar
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    Wednesday - 1/21/15

    Bodyweight: 166lbs

    Front Squats: 45 sec rest
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3

    Pause Bench: 45 sec rest
    170 x 3
    170 x 3
    170 x 3
    170 x 3
    170 x 3
    170 x 3
    170 x 3
    170 x 3

    Snatch-Grip Deadlift:
    185 x 4
    185 x 4
    185 x 4
    185 x 4

    Barbell Hip Thrust:
    85 x 8
    85 x 8
    85 x 8

    Face Pulls:
    65 x 12
    65 x 12
    65 x 12

    Dumbbell Hammer Curls:
    30 x 12
    30 x 12
    30 x 12

    Notes: Okay workout. Pretty tired.
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    Friday - 1/23/15

    Bodyweight: 165lbs

    Squats:
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    Bench Press:
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4

    Deadlift:
    265 x 15 x 1 - 45 sec rest

    Pendlay Rows:
    185 x 4
    185 x 4
    185 x 4
    185 x 4
    185 x 4
    185 x 4

    OH Press:
    115 x 6
    115 x 6
    115 x 6

    Notes: Pretty sure this has to be a tonnage PR on bench press. Not gonna bother putting it in blue until it's over 215 though.
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  22. #22
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    How are the shoulder and knee feeling?
    Here Lies the Rant
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    Originally Posted by Lencho View Post
    How are the shoulder and knee feeling?
    Shoulder is great 100%, knee is great most of the time, back is pretty durn good most of the time.
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    Saturday - 1/24/15

    Kiddo's b-day party. Workout skipped. Consumed many cupcakes to stay in dat dere surplus.
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    Monday - 1/26/15

    Bodyweight: 169lbs

    Squats:
    175 x 8
    175 x 8
    175 x 8
    175 x 8

    Bench Press:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Deadlift:
    295 x 1 x 6 - 90 sec rest

    Pendlay Rows:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    OH Press:
    145 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3

    Notes: A workout.
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    Wednesday - 1/28/15

    Bodyweight: 169lbs

    Front Squats: 45 sec rest
    160 x 3
    160 x 3
    160 x 3
    160 x 3
    160 x 3
    160 x 3
    160 x 3
    160 x 3

    Pause Bench: 45 sec rest
    175 x 3
    175 x 3
    175 x 3
    175 x 3
    175 x 3
    175 x 3
    175 x 3
    175 x 3

    Snatch-Grip Deadlift:
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    Barbell Hip Thrusts:
    95 x 8
    95 x 8
    95 x 8

    Face Pulls:
    70 x 10
    70 x 10
    70 x 10

    Dumbbell Hammer Curls:
    40 x 8
    40 x 8
    40 x 8

    Notes: Good workout. More energy tonight than I've had in a while for my Wednesday workout.

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    Friday - 1/30/15

    Bodyweight: 167lbs

    Squats:
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    235 x 1
    265 x 1
    295 x 1

    Bench Press:
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    Deadlift:
    305 x 6 x 1 - 90 sec rest
    335 x 1
    365 x 1

    Pendlay Rows:
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4
    190 x 4

    Single Arm Dumbbell Press:
    50 x 8
    50 x 8
    50 x 8

    Notes: I will be switching my strength deadlift day to Friday so that my squat, bench, and deadlift all align with the HPS layout that Dr. Zourdos recommends. I felt like doing some heavy singles after the squat and bench today. Nothing crazy. The video is set 6 of the rows.

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  28. #28
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    Monday - 2/2/15

    Bodyweight: 170lbs

    Squats:
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Bench Press:
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    Deadlift:
    275 x 15 x 1 - 45 sec rest

    Pendlay Rows:
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    OH Press:
    147.5 x 3
    147.5 x 3
    147.5 x 3
    147.5 x 3
    147.5 x 3

    Notes: Good workout.

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    Wednesday - 2/4/15

    Skipped this workout in favor of eating and getting more sleep. No regrets. I will still progress all of my lifts as planned on Friday.
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    Friday - 2/6/15

    Bodyweight: 170lbs

    Squats:
    215 x 4
    215 x 4
    215 x 4
    215 x 4
    215 x 4
    215 x 4
    I possibly did 7 sets of squats. I lost count...

    Bench Press:
    200 x 4
    200 x 4
    200 x 4
    200 x 4
    200 x 4
    200 x 4

    Deadlift:
    315 x 6 x 1 - 90 sec rest

    Pendlay Rows:
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    Single Arm Dumbbell Press:
    50 x 10
    50 x 10
    50 x 10

    Notes: Good workout. I will probably do yesterday's workout that I skipped tomorrow afternoon.
    Last edited by knowles.ja; 02-06-2015 at 10:46 PM.
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