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Old 03-17-2011, 03:33 AM
FSUpower FSUpower is offline
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Hey, this is my first time keeping a log, hopefully will be posting videos when possible to get extra form critique, mostly from Mike and Arian but all advice is welcome. I am on one of Mike's DUP programs and just finished my third day. I'll give a quick recap of the week's lifts and such.

Working maxes from last competition(s) (330, 242.5, 340)
Monday- Day 1 Volume block Weight, reps, sets.
Squat 230x8x5
Pull ups- 17, 9, 5, 3, 2, 1

Tuesday- Day 2
Bench 175x8x6
Push Press Worked up to single around 135 then hit 95 and bar for reps after

Wednesday- Day 3
Squat 250x5x8
Deadlift 275x1x3
No chins or rows, didn't have my workout partners and made the mistake of not pacing myself very well and I was destroyed after the deadlifts. Tomorrow is of but I am spotting a friend so I plan on putting in some reps on pull ups and rows just to get blood flowing into the upper back to get ready for the next deadlift workout.

Next official workout is on Friday, probably lifting with the team. That'll be a squat day, sticking with triples so I plan on making them fast and explosive.

Anyways, form didn't feel on tonight, not sitting back enough and my back felt weak, but I got the reps so no excuses. Just keep pushing.
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Old 03-17-2011, 11:24 AM
bigbear6708 bigbear6708 is offline
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nice! good to see you started a journal. from experience, Mike's DUP programs are just insane...work hard and get strong bro! Im along for the ride
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Old 03-17-2011, 11:41 AM
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I'll be checking in
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Old 03-17-2011, 12:19 PM
arian11 arian11 is offline
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You're one of us now!! If your form is off, you should probably take squats off for a few months and let me catch up to you :P
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Old 03-17-2011, 02:10 PM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by FSUpower View Post
Tomorrow is of but I am spotting a friend so I plan on putting in some reps on pull ups and rows just to get blood flowing into the upper back to get ready for the next deadlift workout.
Don't do that, bad idea, just wait until Friday to lift.
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Old 03-17-2011, 03:24 PM
bigbear6708 bigbear6708 is offline
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I didn't even see the quote mike pointed out...yeah, bad idea...lift when u have it planned.
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Old 03-17-2011, 04:43 PM
FSUpower FSUpower is offline
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Will be holding off, thanks guys.
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Old 03-19-2011, 02:46 AM
FSUpower FSUpower is offline
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So today was day 5

Friday- Day 5
Squat 265x3x10

Felt good. Knees are taken a little bit of a beating since bringing my stance so much closer but I feel strong. The knees will catch up to the muscles as long as I take it nice and slow with the volume block. Everything going great so far, deadlifting and benching tomorrow with a little bit of accessory work after.
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Old 03-19-2011, 10:09 PM
FSUpower FSUpower is offline
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Saturday- Day 6
Deadlift 315x1 @9-9.5
275x3x2
275x4x1

Bench Press 195x4x6

Push Press 95x8x2
95x17x1
Good Mornings Bar x20x1

Squat on Monday.
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Old 03-22-2011, 04:59 AM
FSUpower FSUpower is offline
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Monday- Day 8, first day of second week
Squat 250x6x6, I may have done 7 sets but if so it is due to Arian's mathematical genius.

Pullups ~ 60 maybe a little less.

The squats felt great. I was fatigued but I felt great. Just as a gauge, I might have been able to complete the workout with an extra 10-20 pounds if I had really pushed it and stayed disciplined. But that means the program is making me feel stronger and therefore doing its job amazingly. It was nice having Bruce Lee back from the dead.

Tomorrow I am benching with Arian. Night all.
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