Finding Out that the Iron Never Lies

[bustermonkey2]

Dec 16, 2018
Squat w/ wraps @ 470 lbs-1 Rpe 9.25.
Squats @ 370 lbs-4,4,4,6 Rpe 9.0

[bustermonkey2]

Dec 17, 2018

Bench @ 350 lbs-2,3,2 Fail. I wanted 3 x 3. First set I didn't have spotter so called it after 2nd rep as I wasn't 100% confident I'd get 3rd rep. Second set I got 3rd rep (with spotter present) but Rpe 10. Third set almost got 3rd rep but not quite as it got stuck about 2-3 inches above chest. This is very frustrating. I doubt I'll be able to get a 1RM pr next week.

Dips-20
Cable pressdown @ 140 lbs-20

Chins-10,10

[bustermonkey2]

I planned on doing deads/bench on Dec 20th but work was too busy to get away. I had the first part of a tooth implant surgery done on Dec 21st, and didn't feel comfortable going to the gym for a few days until it healed up a bit. In any event, I've had 9 days off and I'm ready to get back to it. I've decided to scrap any bench 1RM testing, as I know I'm not in PR territory and I had this one week off. I would guess my 1 RM on bench is 375-385, which indicates that the 6 week Candito program wasn't adding much. It's time to revamp my programming so I'm planning on another DUP several month block. I had pretty good success running DUP about 3 years ago for everything except deadlift. I'm tentatively thinking the following:

Session Exercises (Sets x Reps)
1 Squat 4 x 10; Bench 4 x 10; Close grip bench 4 x 10
2 Press 4 x 10; Deadlifts 4 x 3; Bench Press Accessory 5 count bench 4 x 3
3 Squat 4 x 5; Bench 4 x 5; Chins 4 sets to failure
4 Press 4 x 5; Deadlifts partials rack pull 4 x 8; Bench Press Accessory Weighted Dips 4 sets EDIT-Deads rack pull will be 4 x 5
5 Squat 4 x 2; Bench 4 x 2; Max Chins in 5 min Block
6 Press 4 x 2; Deadlifts partials off floor 4 x 8; Bench Press Accessory Pin Press 4 sets EDIT Deads partials off floor will be 4 x 5

The only substantive changes I'm making from the DUP of a few years ago is going from rep scheme of 8/6/3 to 10/5/2 and the deadlift programming. I'm hoping the newer rep scheme will keep overall volume up but give me a chance on the doubles to stay used to the heavier weights. It also allows greater opportunity to set multi rep pr's which was a great incentive when I did DUP a few years ago.
On the deadlift programming, I'm hoping that the partials allow for greater weights with more volume to be used as fatigue is a limiting factor for me on deadlifts. I'm going to plan to have a day on/day off schedule so this 6 session program would take 12 days to fully cycle. I will use straps on all deads after the first set so to maintain grip strength while being able to get volume done.

[bustermonkey2]

Dec 26th, 2018 NEW DUP PROGRAMMING
I'm going to phase this in over the first few sessions so I'll drop a few sets and keep weights light.
Squats @ 225 lbs-10
Squats @ 245 lbs-10,10 Skipped last set. Got to build up some conditioning as the 3rd set was tiring.
Bench @ 205 lbs-10
Bench @ 225 lbs-10,10 Skipped last set
Close grip @ 185 lbs-10,10 Skipped last 2 sets. I'm not sure I'll stick with 4 sets of accessories as I may be very fatigued by the 3rd set.

[bustermonkey2]

Dec 29, 2018
Bodywt 234 lbs
Press @ 135 lbs-10,10,10,10 Rpe 8.0
Deads @ 405 lbs-3; w/ straps-3,3,3 Rpe 8.5
5 count bench @ 225 lbs-3,3,3

I've thought a bit more of my programming and I'm going to tweak it a bit as it relates to the deadlift partials. I'm going to change ir from 4 sets of 8 reps to 4 sets of 5 reps. The big reason for this is that I think the weights at 8 reps are going to be too low to drive enough progress as I think the idea of partials is to limit deadlift fatigue so heavier weights can be lifted. It would defeat the purpose then to do sets across of 8 reps. I may also switch from 4 sets of accessories to 3 sets depending on how fatigued I am. I've found in the past that I really have about an hour and a half before I'm too fatigued to get much benefit out of additional sets.

[bustermonkey2]

January 1, 2019

Not sure of where he weights should be right now so I'm ramping it up to figure it out.
Squats @315 lbs-5; @ 335-5; @ 355-5,5 Rpe 8.5
Bench @ 275 bs-5;@ 285 lbs-5,5,5 Rpe 8.5
Skipped chins due to time constraints as they were closing gym early due to New Year's Day.

[bustermonkey2]

Jan 3, 2019

Press @ 135 lbs-5; @ 155 lbs-5; @ 165-5; @ 175-5 Rpe 8.5
Rack pulls @ 405 lbs-5; @ 415-5,5,5 Rpe 9.0. Not used to these so felt a bit awkward.
Dips-20,20

I'm finding I'm too tired for 4 sets of accessories. I'm going to probably just do 2-3 sets.

[bustermonkey2]

Jan 8th, 2019
I've been super busy with work lately so not getting the gym enough.
Bodywt 238 lbs- This is too heavy for me at 5'7". I'll start to pull it down to around 225 so it's an easy cut to 220.

Squats @ 385 lbs-2; @ 405 lbs-2; @ 415 lbs-2;@ 425 lbs-2 Rpe 9.0
Bench @ 315 lbs-2; w/ wider grip-2; w/ wider grip and wraps-2,5 Rpe 8.5. I'm experimenting with grip width a bit. I can do a bit more weight with a wider grip but it hurts my wrists and ultimately my shoulders. I think I'm going to keep the normal grip on my 10 rep and 5 rep days but go wider on 2 rep days w/ wraps. I think that will keep my wrists and shoulders ok as most volume will be with wider grip.
Chins-5 min block-20 total. I didn't push these very hard as I haven't done chins in some time.

[bustermonkey2]

Jan 10, 2019
Bodywt 234 lbs

Press @ 185 lbs-2; @ 195 lbs-2; @ 205 lbs-2,2 Rpe 9.5 Haven't done heavy presses in a while.
Partial deads off floor @ 405 lbs-5; w/ straps @ 415 lbs-5,5,5 Rpe 9.0 Exhausting as I haven't done these in years and I was too cautious so they were slow.
Pin press @ 225 lbs-5; @ 275 lbs-5; @ 295 lbs-5 Rpe 9.0

[bustermonkey2]

Jan 12, 2018

Squats @ 245 lbs-10, 10; @ 255 lbs-10,10 Rpe 8.5 but exhausting. These ten rep squat sets are very fatiguing.
Bench @ 225 lbs-10; @ 245 lbs-10; @ 255 lbs-10,10 Rpe 9.0
Close grip bench @ 185 lbs-10; @ 195 lbs-10; @ 205 lbs-10,10 Rpe 9.0