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One Lift A Dap Program Progress (25 wks)
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 |
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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.
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Originally Posted by
Andy Baker (KSC)
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.
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Originally Posted by
Andy Baker (KSC)
What?
sorry ... was making light of my embarrassing typo in the subject line ... 'One lift a dap (sic) program progress'
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Ah, ok. I guess I'm out of the loop on that one.
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