Back to Square 1

For roughly a month, I have tried the DUP training approach and have yet to receive the results I am looking for.  I’m to the point in which I feel that my body needs constant stimulus to continue to grow stronger, along with an influx of calories.  With that being said, I’m back to the tried and true RTS method of training.  I am going to stick to this one, since it’s the only one that has ever been beneficial for me, and leaving the percentage based programs to those that actually benefit from them.  I certainly do not.  Here’s how this week played out.


Monday (last DUP training sesh) – Squat / Deadlift / Bench

Exercise: Weight x Reps x Sets

Morning

Squats:

  • 135 x 5 x 1
  • 185 x 3 x 1
  • 225 x 3 x 1
  • 285 x 3 x 6

Sumo Deadlift (off 5.5 inch blocks):

  • 225 x 4 x 1
  • 315 x 5 x 1
  • 365 x 5 x 5

Evening

Bench Press:

  • 130 x 5 x 1
  • 180 x 3 x 1
  • 230 x 8 x 1
  • 245 x 2 x 1
  • 265 x 2 x 2
  • 135 x 35 x 1

Note:  Messed around and decided to see how many times I could get 135 lbs. up, on my last set.  I was a bit irritated, too, because I could tell my bench was growing weaker.  This is when I decided to throw the towel in on DUP.  Will start gauging by RPE, after today.


Tuesday – Bench Accessory / Squat Accessory / Back / Calves

Exercise: Weight x Reps x Sets

Incline Bench Press:

  • 108 x 12 x 1
  • 128 x 12 x 1
  • 148 x 10 x 2

Note:  I don’t care about getting super strong on this movement.  I just want hypertrophy.  Since I’m working a pressing movement every day, there is no sense in killing myself each time I load the bar up.

Exercise: Sets x Reps

Machine Rows: 4 x 10 – 12

Dumbbell Pull-overs: 4 x 10 – 12

Leg Press: 4 x 10 – 12

Leg Extensions: 4 x 10 – 15

Leg Curls: 4 x 10 – 12

Note:  On anything, except the big three movements, I don’t record my weight.  I only do these movements with an amount of weight that provides proper hypertrophy in the 8 – 9 RPE range.

Pretty much. #powerlifting #bodybuilding #mastersofgravity #fitnessnerd #legionofboom

A post shared by Adam Quattlebaum (@adamquattlebaum) on


Wednesday – Squat / Bench Accessory / Deadlift Accessory

Squats:

  • 135 x 5 x 1
  • 185 x 3 x 1
  • 225 x 3 x 1
  • 275 x 2 x 1
  • 315 x 2 x 1
  • 335 x 2 x 1 @ 9 RPE

Exercise x Sets x Reps

Overhead Press: 4 x 5 – 10

Glute Ham Raise (GHR): 3 x 10 – 12

Pull-ups: AMAP for 5 minutes


Thursday – Deadlift Accessory / Bench / Back / Calves

Conventional Deadlift:

  • 135 x 5 x 1 – Deficit
  • 135 x 7 x 1 – Deficit
  • 225 x 3 x 1 – Deficit
  • 275 x 3 x 1 – Deficit
  • 315 x 3 x 1 – Regular
  • 365 x 2 x 1 – Regular
  • 365 x 1 x 1 @ 9 RPE – Regular

Bench Press:

  • 130 x 5 x 1
  • 220 x 3 x 1
  • 270 x 2 x 1 @ 9 RPE

Exercise: Sets x Reps

Single Arm Rows: 5 x 6 – 10

Standing Calves: 5 x 10 – 15

Notes:  Ran these last two exercises as a super-set. 

Current mood. #tuna #ITlife

A post shared by Adam Quattlebaum (@adamquattlebaum) on


Friday – Squat / Bench

Squats:

  • 135 x 6 x 1
  • 185 x 5 x 1
  • 225 x 3 x 1
  • 275 x 3 x 1
  • 315 x 2 x 1
  • 345 x 1 x 1 @ 9 RPE

Bench Press:

  • 135 x 6 x 1
  • 185 x 5 x 1
  • 225 x 5 x 1
  • 255 x 3 x 1
  • 275 x 3 x 1 @ 10 RPE

Summary

It felt good to get back to my previous method of training.  Some may say I am not allowing enough recovery time, while others would argue in my favor.  I simply want to choose the method that is right for me and one that keeps my head in the game.  It’s no fun when you put in hard work and grow weaker!

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