One Lift A Dap Program Progress (25 wks)

[scted]

No real question other than general feedback.

I'm happy with the progress of the program so far ... folks are generally unaware of it and might be interested ... great program if you have limited time, have injuries that prevent high volume or multiple lifts on any given day, are a master in general I'd say.

For those who don't know, the idea is to perform one exercise a day starting at x6 with 2 back-off sets of x5. Intensity is increased each week, allowing the reps to drop until you can only do a x2 and then you reset to a x6 at a higher intensity than you last did a x6 at.

Through 25 weeks, I haven't had to reset either Overhead Press or Squat (begs the question if I could get out of the program with greater weekly intensity increases).

I reset benchpress during week 22 and am currently increassing by 3 pounds per week.

Double reset the Deadlift ... I have hit a Deadlift wall now 4 times at 355 pounds and need work there beyond just programming.


Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13

Week	M: BP	T: SQ	Th: OP	F: DL
1	160x6	225x6	115x6	325x2
2	163x6	230x5	116.5x6	285x6
3	166x4	232.5x4	118x5	NA
4	168x6	235x5	119.5x6	295x6
5	170x6	237.5x6	121x6	305x6
6	172x6	240x6	122.5x5	315x6
7	NA	NA	NA	NA
8	172x4	240x2	122.5x5	315x6
9	174x4	235x6	124x4	320x4
10	176x5	242.5x6	125.5x4	NA
11	178x5	245x6	127x2	315x5
12	180x5	247.5x6	128.5x3	325x6
13	182x4 (171)	250x6 (237)	130x3 (119)	330x6
14	186x4 (172)	255x6 (242)	131.5x3 (120)	340x6
15	NA	NA	NA	NA
16	186x2 (172)	255x6 (242)	131.5x2 (120)	340x3 (305*)
17	NA	NA	NA	NA
18	186x2 (172)	255x6 (242)	131.5x3 (120)	340x6
19	NA	257.5x6 (245)	NA	345x3 (330*)
20	186x3 (174)	260x6 (247)	133x2 (122)	350x4
21	190x2 (175)	265x6 (252)	134.5x3 (124)	355x2
22	175x6 (175)	270x3 (NA)	136x3 (125)	342.5x1
23	178x6 (175)	275x6 (261)	137.5x4 (126)	305x6
24	181x3 (NA)	280x4 (261)	139x4 (127)	310x5
25	184x6 (175)	285x6 (270)	140.5x4 (128)	315x6

[scted]

dap
The knocking of fists together as a greeting, or form of respect.
He gave me a dap when we greeted.

One lift a dap (sic) could work if you're motivated by fist bumps.

[Andy Baker (KSC)]

What?

[Dave_G]

What?

He was poking fun at the typo where the word "day" was misspelled as "dap", and is the actual word for a fist bump.

[scted]

What?

sorry ... was making light of my embarrassing typo in the subject line ... 'One lift a dap (sic) program progress'

[Andy Baker (KSC)]

Ah, ok. I guess I'm out of the loop on that one.