One of the good things about that DUP you get lots of practice doing the lifts.
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
You give me positive inspiration @Perrin Aybara! I was going to go back to bodybuilding after this little meet but I honestly don't want to give up powerlifting. I have weights I want to hit and I cant stop until I do....then when I do, those weights will go up again. You guys have turned me into a powerlifter
I could definitely use that to get better at my cues and perfect my foot positions and form
No need to “go back”, have the best of both worlds and just program in a few volume blocks every year.
It's a long process. I'm still trying to perfect my bench and deadlift form. Ironically I feel like my squat form is near textbook and it's my worst lift numbers wise in relation to the other two.
That too. Better not to powerlift year round really from an injury standpoint.
My bench isn't where I would like it to be. I still don't have much leg drive and I'm still working on using my lats more. I'm so used to bodybuilding benching where you focus primarily on chest involvement. I'm missing out on a lot of muscle recruitment for big numbers.
Same issue here.
I find myself really focusing on the chest contractions with a flat back, zero lay involvement a and no leg drive.
Old habits die hard lol
Worf
Member
DUP can be a generic term. DUP is the next step to take when LP stalls. Only so many resets you can do and still make progress. 5/3/1, TM, H-M-L, JUGGERNAUT Cube, Lillibridge, Conjugate, Candito are all forms of DUP.
KL8209
Member
I read this as John Wick and was 100% thrown off only becoming more and more confused as you both continued to converse about this for multiple posts. I ended up re-reading the posts a good four-five times before I realized I misread it.
Worf
Member
Keanu gets down in the rack
KL8209
Member
lol I was genuinely thinking I must've missed something in one of the movies
Not joking had I not realized I read it incorrectly I likely would've started skimming through the movies on netflix for no other reason than to satisfy my curiosity
I've been running Juggernaut LP and I'm interested in running a form of DUP. I fell like I could use more time with the big 3 than I am getting from a linear progression
Worf
Member
There’s other versions on Juggernaut. Theres one thats a 5/3/1 hybrid. There’s also tons of H-M-L programs out there to choose from like Sheiko is probably the most notable. Calgary barbell 16 week is a good one as well. Personally I think we all come to a point where running cookie cutter programs aren’t going to cut it. At that point its time to start creating our own programs based on what works and what needs improving most.
I weigh 173 lbs. I lost some weight. My bench is at 320, my squat 340, my deadlift is at 425.
I am thinking my squat may be higher now and I'm going to find out this weekend at this little non formal meet I'm in.
It's taper week....
Tuesday
Low bar squat
325 lbs. 1 × 1 (wasn't supposed to do this and did it without a belt. I wanted to gauge where I could get to at the meet.)
235 lbs. 2 × 3
Comp. bench
245 lbs. 3 × 1
220 lbs. 2 × 5
Conventional deadlift
250 lbs. 5 × 1
Wednesday
Goblet squat
75 lbs. 3 × 8
3 second paused bench
185 lbs. 3 × 7
Dumbbell RDL
75 lbs. 3 × 8
Hanging leg raises
5 × 9
Tuesday
Low bar squat
325 lbs. 1 × 1 (wasn't supposed to do this and did it without a belt. I wanted to gauge where I could get to at the meet.)
235 lbs. 2 × 3
Comp. bench
245 lbs. 3 × 1
220 lbs. 2 × 5
Conventional deadlift
250 lbs. 5 × 1
Wednesday
Goblet squat
75 lbs. 3 × 8
3 second paused bench
185 lbs. 3 × 7
Dumbbell RDL
75 lbs. 3 × 8
Hanging leg raises
5 × 9
Oldschool
New Member
Looking forward to seeing your new and bigger numbers!!!!!!
You are going to smash shit like a boss!
I'm hoping so!! Tendonitis is bothering me on bench a bit though. Thanks for the pep talk!!
