The Best Clean Tutorial I've Ever Witnessed.

Why on this beautiful green planet with access to oceans of water and information did I not see this video before trying to muscle 145 lbs. with an axle bar whilst performing cleans which, after watching this video, is the reason I strained all of the muscles in my lower back.  Oh, and I have to go to physical therapy on Friday.  Anyways, to the video!


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Pumping Iron. The Best Bodybuilding Documentary. Ever.


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Enter: DUP Training

Well, this week was my first taste of the DUP training method.  After seeing much progress with hitting certain lifts multiple times a week, I figured this one would be great to try out as my training approach leading up to my next meet.  Here's the layout:

Day 1 

ExerciseSetsRepsLoad in week 1 (% of 1RM)Load in week 2Load in Week 3
Back Squat6370As week 1As week 1
Deadlift5580Week 1 + 5kg/ 10 lbsWeek 2+ 2.5kg/ 5 lbs
Bench Press4870Week 1+ 2.5kg/ 5 lbsWeek 2+2.5kg/ 5 lbs

Day 2 

ExerciseSetsRepsLoad in Week 1(% of 1RM)Load in Week 2Load in Week 3
Deadlift6370As week 1As week 1
Bench Press5580Week 1 + 5kg/ 10 lbsWeek 2+ 2.5kg/ 5 lbs
Squat4870Week 1+ 2.5kg/ 5 lbsWeek 2+2.5kg/ 5 lbs

Day 3 

ExerciseSetsRepsLoad in Week 1 (% of 1RM)Load in Week 2Load in Week 3
Bench Press6370As week 1As week 1
Squat5580Week 1 + 5kg/ 10 lbsWeek 2+ 2.5kg/ 5 lbs
Deadlift4675Week 1+ 2.5kg/ 5 lbsWeek 2+2.5kg/ 5 lbs

 Day 4 

ExerciseSetsRepsLoad (RPE)
Chin-Ups or Pulldowns46-88
Barbell Rows46-88
DB Rows310-12
9
Calf Raises412-159
Curls38-129
Pushdowns38-129

Note:  It's recommended to subtract 10% off your 1RM before factoring the recommended percentages and determining your working weight.

In a few of the articles I read on this program, the authors swore that these workouts could be finished in 45 minutes to an hour.  Well, that turned out to be ABSOLUTELY IMPOSSIBLE.  With proper stretching,warming up, and resting between sets, this workout could easily last two hours on most days.  Though most of the articles were well written and had tons of positive feedback, it's clear as day that these authors have never tried the program.

So, I tweaked the program a bit.  Each morning, I do 20 minutes of warming up and stretching.  Then, I have a one hour window to get my workout completed.  Below is how the program played out, with my modifications.

Note:  I am only posting my working weights.  I warmed up before each lift, of course!
Exercise: Sets x Reps x Weight


Monday

(AM)
  • Squats: 6 x 3 x 255 lbs.

  • Sumo Deadlifts: 5 x 5 x 365 lbs.   (Pulled from blocks)
(PM)
  • Bench Press: 4 x 8 x 220 lbs.
Note:  Due to the fact that this workout was going to take way over my normal one hour training session, I split it up and came back in the evening to finish up.  This workout, without warming up, takes close to 1.5 hours.


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Tuesday
  • Sumo Deadlifts: 6 x 3 x 320

  • Bench Press: 5 x 5 x 220

  • Squats: 4 x 8 x 255
Note:  I actually finished this workout in  a decent amount of time.  


5.11 Tactical Kilts are Back


Wednesday
  • Overhead Press: 5 x 10 x 95 lbs.

  • Close Grip Lat Pull-downs: 4 x 10 - 15 x N/A

  • Shrug Machine: 4 x 10 - 15 x N/A

  • One Arm Row: 4 x 10 - 15 x N/A

  • Lateral Raises: 4 x 10 -  15 x N/A

  • Face Pulls: 3 x 10 - 15 x N/A

  • Seated Calf Raise: 3 x 10 - 15 x N/.A

  • Barbell Curls: 4 x 10 - 15 x N/A

  • Rope Push-downs: 4 x 10 - 15 x N/A

  • Exercise Ball Sit-Ups: 4 x 10 - 12
Note:  The matching colors mean the two listed exercises were super-setted (if that's a word).  Also, I don't typically record the weights I use on exercises that I am not necessarily trying to break a PR on.  However, I choose a weight that leaves me a couple of reps short of failure for the prescribed set/rep scheme.

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Thursday
  • Bench Press: 6 x 3 x 200 lbs.

  • Squats: 5 x 5 x 290 lbs.

Note:  No time to fit in the deadlifts, so I'll have to hit them tomorrow.

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Friday
  • Sumo Deadlifts: 4 x 6 x 340   (Pulled from blocks)

  • Pull-ups: 4 x 6 x BW

  • Barbell Rows: 4 x 6 x N/A

  • Dumbbell Rows: 3 x 10 - 12

  • Seated Calf Raise: 3 x 12 - 15

  • Concentration Curls: 3 x 8 - 12

  • Seated Dip Machine: 3 x 8 - 12


Conclusion
Pros:
  • Forces you to work harder.  This program is a beast and forces you to channel your inner beast to hang with it.

  • Bodybuilding days!  Technically, they are called accessory days; but I'm a closet bodybuilder and need to feed the pump!

Cons:
  • Lengthy workouts.  The majority of these workouts last well over an hour.

  • Not for beginners.  I feel a lot of new lifters will take to this program, due to its popularity, and end up injured.  I feel one must have a couple of years of training and competitions under their belt before attacking this program.  Your form and technique must be ON POINT!
Overall, this program is exactly what I have been looking for.  I'll tweak it to my liking, of course.

Project Momentum - Week 5



Simply put, last week was rough.  If being extremely fatigued from all of the previous work put into this project wasn't enough, I moved furniture on Saturday!  A lot of furniture!  Regardless of how last week went, there was still work to be done.


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Monday

Squat w/belt:  

x1 @8

365   

Then move to 78% x 4 x 2 sets (-15%)

350

Competition Raw Bench:  

Work up to 74% x 4 x 4 sets

230

2ct Pause Bench:  

x1 @8

280

x3 @9  

270

plus 2 down sets (load drop)

205

Deadlift w/belt:  

x1 @8  

450

Then move to 78% x 4 x 2 (-15%)

380

Machine Rows:  

x9 @6

70

x9 @7

80

x9 @8, plus 3 down sets (repeat)

90


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Tuesday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

260

Lunges:  

x3 @6, x3 @7, x3 @8, plus 3 down sets (repeat)

135 for all sets

Competition Raw Bench:

Work up to 74% x 4 x 4 sets

210

Wide Grip Bench:

x3 @6

210

x3 @7

220

x3 @8, plus 3 down sets (repeat)

240

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

335


Wednesday - GPP

Heavy bag work (Punches only):

3 minutes x 5 rounds

https://www.instagram.com/p/BBUvC7xsJm7/?taken-by=adamquattlebaum
Stability ball sit-ups:

8 - 10 reps x 5 sets

Lat Pull-Downs:

10 reps x 10 sets with very light weight

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Thursday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

280

Competition Raw Bench:  

x1 @8  

280

Then move to 78% x 4 x 2 sets (-15%)

240

Pin Press (chest level):  

x1 @8

265

x3 @9

245 

plus 2 down sets (load drop)

195

Note:  Had to use the stinkin Smith Machine due to the lack of power racks in my gym.  Actually wasn’t too bad, other than the fact that I knew better!

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

350

2ct Pause Deadlift: 

x1 @8, x3 @9  

365

plus 2 down sets (load drop)

270


Friday

Squat w/belt:  

Work up to 74% x 4 x 3 sets

280

Squat w/belt:  

x3 @7

250

x3 @8

260

x3 @9  

270

plus 1 down set (load drop)

260

Competition Raw Bench:  

Work up to 74% x 4 x 4 sets

225

Close Grip Incline:  

x9 @6, x9 @7, x9 @8, plus 3 down sets (repeat)

140

Deadlift w/belt:  

Work up to 74% x 4 x 3 sets

350

Note:  BAD case of tendinitis in my elbows (mainly right side) has kicked in.  I'll see how it feels, after the weekend, but I may have to drop all of the pressing movements for the remainder of the program.  Bummer?  Yes.  Will it stop my progress on the other lifts?  No.


Saturday & Sunday - Rest and Recovery!

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