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DUP Journey17271

varunj17 private msg quote post Address this user
Hi Everyone,

After being in oblivion and trying to log sporadically, i am truly back on SS.com and will log regularly and try and contribute as well

getting inspired seeing other people's journies here..motivating enough to log my own again..

Current Numbers

Squat: 140kg
Dealift: 145
Bench: 87.5kg( weak as piss i know)


Currently on a DUP style program . Each cycle is for 3 weeks and then a 4th deload week. Into my cycle 4 where i have set my 1 RM's as

Squats: 130
Dealdifts: 140
Bench: 85

Day 1:
Squats - 4 X 5+
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Deadlift - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%
Bench Press: 4 X 8
Week1 - 70%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs

Accessory work including GHR, Heavy Leg Press and RDL
-------------------------------------------------
-------------------------------------------------

Day 2:
Back/Pull work
included Hypertrophy style work for back, traps and biceps
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Day 3:
Bench press - 4 X 5+
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Squats - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%
OHP: 4 X 8
Week1 - 70%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs

Accessory work including chest work/rear delts
-------------------------------------------------
-------------------------------------------------

Day 4:
Shoulder/Push
Includes Hypertrophy style work for delts, triceps
-------------------------------------------------
-------------------------------------------------

Day 5:
Deadlifts - 4 X 5
Week1 - 80%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs
Bench Press - 5 X 1
Week1 - 90%
Week2 - 90%
Week3 - 90%
Squats: 4 X 8
Week1 - 75%
Week2 - week1 + 5lbs
Week3 - week2 + 5lbs

Accessory work including Walking Lunges, SLDLS etc
-------------------------------------------------
-------------------------------------------------

Will log consitently to track my progress and post videos and progress pics as well..

In for the win this time

any critique/suggestions are highly welcomed
Post 1 IP   flag post
varunj17 private msg quote post Address this user
Squats:


Deadlifts:



Front Squats:

Post 2 IP   flag post
Zepa private msg quote post Address this user
In on this.
We almost got same numbers only my bench is better, curious to see progress doing DUP
Post 3 IP   flag post
varunj17 private msg quote post Address this user
Yeah my bench has been lagging behind as compared to progress in others..my left shoulder is a bit sensitive..so

Dup is good in terms of programming

I tried Smolov at he beginning of the year which is again a DUP style..my squat jumpers from a struggling 107.5 for one to a good looking form of 130kg

Then I jumped onto others and managed to get my squat to 140kg
Post 4 IP   flag post
FiremanSi private msg quote post Address this user
@varunj17 Camera angles are awful but ur DEFINATELY not close to tight enough prior to the lift on deads.
Post 5 IP   flag post
varunj17 private msg quote post Address this user
@FiremanSi is that a good thing or I need to improve??

Wil try better angles
Post 6 IP   flag post
FiremanSi private msg quote post Address this user
Not trying to be smart dude but the fact u dont know tells me u need to do alot of work on ur dead and get some tips off some good deadlifters on youtube.

It's not good. When u grab the bar for deads u need to be like a coiled Spring ready to explode.
U can try taking ur air in at the topand forcing ur shoulders down the grab the bar, make sure ur not too far from the bar prior to lift... Load ur hamstrings and then drive ur feet into the ground and pull ur hips through.
Post 7 IP   flag post
varunj17 private msg quote post Address this user
Na all good..get your point

But usually I do all those things..bar close to body..core brace..lats tightened and push thru the hips and what you mentioned..maybe it's just the camera angles that don't really show it..
Post 8 IP   flag post
varunj17 private msg quote post Address this user
Week 4 day 2

Deload

1. Squats : 3x8 at 80kg(60% of 130$
2. Deadlifts: 3x8 at 90kg(60% of 140)
3. Bench : 3x8 at 20kg dumbbell each
Post 9 IP   flag post
varunj17 private msg quote post Address this user
Cycle 5 begins today

Not a good start...had a friends 30th last night..and i am feeling the after effects today

Suppose to be Day 1

Squats: 4 X 5+ at 107.5

Dealdifts: 5 X 1 at 130

Bench: 4 X8 at 70kg

Body feels heavy today already!!!!!
Post 10 IP   flag post
varunj17 private msg quote post Address this user
Have a question

On days when I train for Singles..i.e 5X1 at 90%

Should i just do straight sets at 90%?

Or

Should I do rampup sets?

Also I do not plan to compete in a powerlifitng comp..so Should train lets say

5X3 at 85%?

or 5X1 at 90%
Post 11 IP   flag post
varunj17 private msg quote post Address this user
Cycle 5

Day 1:

1. Squats: 4 X 5 at 107.5kg

2. Deadlifts: 5 X 1 at 130kg



3. Bench Press: Did incline dumbell as i feel more comfortable with them : 4 X 8 with 26kg dumbells

4: Calves

5. Lying Leg curls

Was surprised. Thought I will struggle as I got pissed last night and had a bad hangover..but managed to push through without throwing up of fainting
Post 12 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by varunj17
Should i just do straight sets at 90%?

Or

Should I do rampup sets?

What do u mean by this ??
As in should u warm up to that weight or what ??


Also i reckon u could bring ur deadlift stance in closer together cause i think ur grip is slightly outside ur shoulders.

-
If i asked u to get ready to jump as high as u possibly could and right before u execute the jump look at ur feet...

The position their in before jumping is known as ur POWER STANCE this is the stance u should take for conventional deadlifts.
Post 13 IP   flag post
varunj17 private msg quote post Address this user
@FiremanSi thanks for the feedback mate will definitely try them

For my other question..what I basically meant was should I even try 5x1 at 90%..provided I am not gonna compete.my main goal is to increase my squat so I can increase the size of my chicken legs.
Post 14 IP   flag post
varunj17 private msg quote post Address this user
Current macrosbold text

Carbs/protein/fats

Training days: 450c/190p/65f

Non training days: 250c/190P/80f
Post 15 IP   flag post
FiremanSi private msg quote post Address this user
@varunj17 I'd increase ur fats and reduce ur carbs slightly prob dont need that much carbs.. especially if ur bulking now.
Post 16 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Shoulder/Triceps

1. Smith Machine Behind the neck Press:
Set 1: X 8 at 50kgs
Set 2: X 8 at 50kgs
Set 3: X 8 at 55kgs
Set 4: X 6 + 2 at 55kgs(rest Pause)

2. Dumbell lateral raise S/s EZ bar Front Press: 3 X 10
( 10kg Dumbells each for the raise, slow and controlled reps)

3. Rear delt Bent Over Raises: 3 X 10, 8, 8
(10kg dumbells)

4. Hammer Strength Lateral Raises S/s Reverse Pec Deck Flyes:
3 X 10 s/s 3 X 15, 15, 12

5. Close Grip Bench Press: 4 X 8

6. Bench Dips: 3 X 10, 10, 10

7. Decline Dumbell Triceps extensions s/s Standing French PRess: 2 X 12,10

8. Behind the neck Cable FLyes S/s Triceps Pushdowns
3 X 12, 10,10
Post 17 IP   flag post
varunj17 private msg quote post Address this user
has anyone got a good fix here for bloating/gas

Because I am eating so much I M constantly bloated and my stomach looks like a fucking a balloon filled with air..
Post 18 IP   flag post
varunj17 private msg quote post Address this user
Day 3:

Was meant to be Pull Day but i swapped it around

Goal:

1. Squats: 5 X1 at 90%

2. Bench: 4 X 4 at 80%

3. OHP: 3 X 8 at RPE 8

Achieved

1. Squats: 4 X 2 at 122.5kg

2. Paused Squats: 5 X 2 at 100kg

3. Leg Press
Set 1: 200 X 10
Set 2: 220 X 8
Set 3: 230 X 8
S/S
Stiff Legged Deadlifts
Set 1: 60KG X 8
Set 2: 80Kg X 8
Set 3: 80kg X 8

Ran out of time so skipped Bench and OHP
Post 19 IP   flag post
varunj17 private msg quote post Address this user
Day 4:

Wasnt a Sscheduled day but because I missed my Deadlifts yesterday , went in today

1. Lying Single Leg Curls
3 X 10,10,8

2. Deadlifts
4 X 5 at 120kg


3. Biceps
a) Cross Body Hammer curl S/s Reverse Barbell curls
b) EZ Curl
c) Barbell Curl - 10,10, 8( Drop set of 8,6,6)
Post 20 IP   flag post
varunj17 private msg quote post Address this user
Day 5:

1. Squats: 4 X 8 at 102.5kg
- last set drop set
- X6 at 92.5kg
- X6 at 82.5kg
- X6 at 72.5kg

2. Bench: 5 X 1 at 85kg

3. Weighted Pullups: BW X 8
BW+10kg X5
BW+10kg X5
BW+15kg X5

4. Wlaking Lunges: 3 X 20 at 50,50 and 55kg

5. Lying Leg Curls" 4 X 8

6. Leg Press: 3 X 10,8,8
Post 21 IP   flag post
Rand private msg quote post Address this user
it looks like you lean too far back at lockout during deadlifts.
Post 22 IP   flag post
varunj17 private msg quote post Address this user
@Rand yeah I am trying to fix ...its just outta habit...
Post 23 IP   flag post
varunj17 private msg quote post Address this user
Week 2:

Day 1:


1. Squats: 4 X 5 at 110kg
- Set 1: X 5
- Set 2: X 4
- Set 3: X 5
- Set 4: X 5

2. Deadlifts: 5 X 1 at 140kg
- Didn't notice that I had a total of 145 kg when it should have been 135. Failed on Set 1 at lockout
- did 4 X 1 at 140kg

3. Bench Press: 4 X 8 with 26kg dumbells

4: Squat Press:
Set 1: X8 at 200
Set 2: X8 at 220
Set 3; X7 at 240

5. GHR: BW X8
BW +10 X 8
BW +10 X 6
Post 24 IP   flag post
varunj17 private msg quote post Address this user
Day 2: Shoulder/Triceps

1. Barbell OHP:
Set 1: X 8 at 42.5kg
Set 2: X 8 at 42.5kg
Set 3: X 8 at 45kg
Set 4: X 6 at 45kg

2. Arnold Press s/s Incline rear delt raise
18kg each X 10
20kg each X 8
20kg each X 8
S/S Incline rear delt raise
10kg X 12
10kg X 12
10kg X 10

3. Dumbell lateral raise S/s Triceps Pushdown: 3 X 12,10,10
( 12kg Dumbells each for the raise, slow and controlled reps)

3. Hammer Strength Lateral Raises s/s Tricep dip machine
3 X 10,10,10

4. Reverse Pec Deck Flyes : 3 X 12, 12,10

5. Dumbell Upright Rows s/s Behind the back shrugs:
3 X 10,10,10

6. Close Grip Bench: 3 X 10,6,6(failed

Need to prioritize Triceps a bit more as they are lagging and I end up doing minimal work on them
Post 25 IP   flag post
varunj17 private msg quote post Address this user
Day 3:

1. Squats: 5 X 2 at 122.5kg
( struggled in the 5th set for the 2nd rep)

2. Paused Squats: 5 X 2 at 100kg ( 3 sec pause)

3. Incline Bench press: 4 X 4 at 70kg

4. Deadlifts: 3 X 5 at 120kg
Post 26 IP   flag post
varunj17 private msg quote post Address this user
Day 4: Back/Biceps

1. Pullups:
Warmup BW X 8
Set 1: BW+10kg X 5
Set 2: BW+10kg X 5
Set 3: BW+15kg X 5
Set 4: BW+15kg X 5

2. Bent Over Rows:
Set 1: 70 X 8
Set 2: 75 X 8
Set 3: 80 X 6
Set 4: 80 X 6

3. T-Bar Rows:
Set 1: 70 X 8
Set 2: 75 X 8
Set 3: 80 X 8
Set 4: 85 X 8

4. Neutral Grip Pulldowns
Set 1: 58kg X 10
Set 2: 65kg X 8
Set 3: 65kg X 6 drop set 58 X 6 + 45 X 4

Super set with Dumbell Rows(both arms together)
Set 1: 18kg X 10
Set 2: 20kg X 8
Set 3: 20kg X 8

5. Hammer Strength Low Row S/s Meadow Rows
Set 1: 90kg X 10
Set 2: 100kg X 8
Set 3: 100kg X 8 + 2

Super set with Meadow Rows (tried them for the first time so went light)
Set 1: 10kg X 10
Set 2: 15kg X 10
Set 3: 20kg X 8

6. EZ Bar curls: 3 X 8,8,6
Post 27 IP   flag post
varunj17 private msg quote post Address this user
Day 5:

1. Squats: 4 X 8 at 102.5kg

2. Bench: 5 X 1 at 85kg

3. Weighted Pullups: BW X 8
BW+10kg X5
BW+10kg X5
BW+15kg X5
BW+10kg X5

4. Wlaking Lunges: 2 X 20 at 50,50

5. Lying Leg Curls" 4 X 8

6. Leg Press: 3 X 10,8,8

7. Hack frog Squats: 3 X 15
Post 28 IP   flag post
varunj17 private msg quote post Address this user
Cycle 5 - Week 3

Day 1:


1. Squats: 4 X 5 at 110kg
- Set 1: X 5
- Set 2: X 5
- Set 3: X 5
- Set 4: X 5

2. Deadlifts: 5 X 1 at 135kg

3. Bench Press: 4 X 8 with 27.5kg dumbells


Day 3:

1. Squats: 5 X 1 at 122.5kg
( struggled in the 5th set for the 2nd rep)

2. Paused Squats: 5 X 2 at 100kg ( 3 sec pause)

3. Incline Bench press: 3 X 4 at 70kg

4. Snatch Grip Deficit Deadlifts: 4 X 5 at 110 kg
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varunj17 private msg quote post Address this user
Day 5:

1. Lying Leg Curls: 4 X 15,15,12,10

2. Squats: 4 X 8 at 102.5kg

3. Leg Press: 4 X 8,8,8,8

4. Bulgarian Split Squats s/s Leg Extensions: 3 X 10, 10, 10

6. Dumbell SLDLS: 3 X 15,12,12
Post 30 IP   flag post
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