Squat bench deadlift 3x a week

[theprodgicalson]

@Docd187123

The DUP program I did was more bodybuilding oriented, I guess you could say. Routine was like this 4x12, 5x8, 6x6, 6x3. Always working up to the heaviest set and that would be my top set. Rotate through and start back at 4x12.

I'm looking into what programming I should use. I may just come up with my own again or I may do RTS intermediate. I like the idea of utilizing RPE instead of percentages. Especially on cycle. I was considering hiring Mike as a coach. I want 1500 total by the end of the year. Your thoughts on RTS or have any other good advice on a solid PL DUP program? This will be my first array into a full fledged PL program. So I need to remind myself to keep all of the standard American fluff out of it. Which is why I'm considering hiring a coach

 

[Docd187123]

@Docd187123

The DUP program I did was more bodybuilding oriented, I guess you could say. Routine was like this 4x12, 5x8, 6x6, 6x3. Always working up to the heaviest set and that would be my top set. Rotate through and start back at 4x12.

I'm looking into what programming I should use. I may just come up with my own again or I may do RTS intermediate. I like the idea of utilizing RPE instead of percentages. Especially on cycle. I was considering hiring Mike as a coach. I want 1500 total by the end of the year. Your thoughts on RTS or have any other good advice on a solid PL DUP program? This will be my first array into a full fledged PL program. So I need to remind myself to keep all of the standard American fluff out of it. Which is why I'm considering hiring a coach

Mike is an excellent coach. At my coach's gym there is a female EliteFTS sponsored lifter who is being coached personally by Mike. she is very strong and he pays attention to detail. I'm using the RPE system currently for the American fluff stuff lol but the basics of the training is based on block periodization for the most part.

There's many ways to skin the cat so which program you want to go with is entirely up to you. They all will work you just need to find the one best suited to you and your lifestyle, recovery abilities, training preferences, etc. If you stick with DUP I would use Prilepin's table to come up with new percentages and rep/set schemes. You'll not want as much higher volume stuff like 4x12 rather you'd want more heavy triples, 5x5, singles, etc. Power/dynamic work also can have it's place in your training.

 

[sissima]

i've done it, i still do it. gains through the roof.

Mon: heavy squat, medium DL, light bench (then i will do leg accessories)
Wed: Heavy Bench, Medium squat, Light DL (then chest accessories)
Fri: Heavy DL, meidum becnh, light squat (then back accessories)

and in between those i would do some HIIT and stretching to help recover.

for the past 4 months, squat went up by 75LBS, DL 100LBS, and becnh 30LBS

 

[biglumber69]

So the last two weeks I have tried just squatting 3x a week a light medium and heavy day and that was it for legs. Unfortunately my back can't handle it. So there is no way I could squat and deadlift 3x a week. I was getting a head of my self. I just love power lifting and wanted to get back to were I use to be. I don't know if I can but I will try it just might take a while. Thanks for all the help.

 

[sissima]

Stick to the program, your body will adapt, at least run it for 4 or more weeks

 

[biglumber69]

Stick to the program, your body will adapt, at least run it for 4 or more weeks

I would if I could but I have a bad back. Fused L1 through S1

 

[sissima]

Ouch...