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DUP Log16791

varunj17 private msg quote post Address this user
Hello people

Sorry to do this but since I am a bandwagon trainer and the craze these days seems to be DUP training, I am jumping on it. I like the idea of training the big 3 more frequently, so will give this a shot. I believe it is endorsed by Layne Norton as well and since his PHAT was great, i believe in the hype.

Is anyone following the DUP guidelines?..need some help with programming it in a way that helps me with both size and strength,

Current Stats

Height: 6'0 ft
Weight: 78kgs

Squats: 135kg
Bench: 85 kg
Deadlift: 140 kg
OHP: 65 kgs

Currently came up with this

Monday:

Squat Power , Bench Strength, Deadlift Hyper

Tuesday

Deadlift power, Squat Strength, OHP hyper

Wednesday

Squat Hyper, Deadlift Power, Bench Strength

Thursday

OHP Strength, PUSH work

Friday
PULL Work
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Rand private msg quote post Address this user
Im gonna have to change my log name. Good luck the dup doesn't exist just undulate reps to fit what you want. Watch dr mike sordid vid and there are a few others out there that are helpful.
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varunj17 private msg quote post Address this user
thanks mate...sorry i took your log name...didnt realise
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Rand private msg quote post Address this user
haha I was joking. nbd
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SRorhrbac0808 private msg quote post Address this user
Nice bro. In for gains
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varunj17 private msg quote post Address this user
here is a squat video fo mine for depth check...

https://www.youtube.com/watch?v=Dl8kile-fUE
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varunj17 private msg quote post Address this user
have a question bt cardio when bulking

I am not planning to go all out and do HIIIT everyday

Just planning to do low intensity atleast one day a week and one session of HIIT, to build my cardio health

my question is related to the macros

assuming my bulking macros are 3100 per day

If with cardio I burtn 300 calories, should i Up my calories for that day to 3400?

reason being because when we use the calculators, i assume they factor in any form of exercise....so not sure
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varunj17 private msg quote post Address this user
Cycle 1

Day 1:


Squats: 5 X 1 : 112.5 kgs

Bench Press: 4 X 4: 67.5kgs

OHP: 3 X 8: 40kgs

Leg Press: 3 X 8, 6,6 : 200kgs
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varunj17 private msg quote post Address this user
Day 2:

Pull

1 Weighted Pull ups BW+10kg X 3 sets of 5

2. Bent Over rows:
Set 1: 70kg X8
Set 2: 70kg X8
Set 3: 75kg X6
Set 4: 75kg X6

3. T-Bar rows S/s Close Grip Lever Pulldowns: 3 X 10,8,8

4. Seated Cable Rows: 3 X 10,8,8

5. Wide Grip Pulldowns: 2 X 7-4-7

6. EZ bar curls s/s Dumbell Hammer rows

7. SPider CUrls: 2 X 12 each arm
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WinnersNeverQuit private msg quote post Address this user
@varunj17 if you aren't competing depth looks good
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varunj17 private msg quote post Address this user
@WinnersNeverQuit No I am not competing mate..thanks

Day 3:

1 . Squats: Goal 4 X4 at 107.5kg

Achieved: 4 X 3 at 107.5kg

I just cant seem to get past the 107.5kg barrier..tried several times but no..will keep the weight same again next week and give it a shot

2. Deadlift: Goal: 5 X 1 at 117.5kg

Achieved: 5 X 1 at 117.5kg

3. Bench Press: Goal: 4 X 8 at 60 kg

Achieved 4 X 8 at 60
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varunj17 private msg quote post Address this user
Need some tips guys

what is the best warmup before squats so I can get past the barrier of 107.5kg and not feel tight

Righ now i usually do

1. Leg swings
2. kneeling stretch
3. Hip Openors


This is followed by squats warmups

-with the bar
- Start with 60 for 5 reps
- move up until i reach 90% of the target load for 1 rep
Post 12 IP   flag post
varunj17 private msg quote post Address this user
Haven't Been loggin lately but still training

other lifts are going up but I am stuck on the Strength Days for Squat at 107.5 kg

Today goal was 4X4 at 107.5

First set was fine as i managed 4 reps

but then got stuck in the second and third sets and could only muster 3 reps each..skipped the 4th set as form was breaking up
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varunj17 private msg quote post Address this user
FORM check people



Deadlift: 5 X 1 at 130kg
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340762 14 14
destitute