Dustin07
Legend
hey a PR is a PR. sometimes just tying an old PR is enough to make me super happy. I'm so far away from my deadlift and squat PR's right now its seems like i'll never see those numbers again! lol
Trying to get serious about o lifting
- Thread starter Balthazar
- Start date
hey a PR is a PR. sometimes just tying an old PR is enough to make me super happy. I'm so far away from my deadlift and squat PR's right now its seems like i'll never see those numbers again! lol
RegisterJr
Legend
^ I agree. And 5# is huge. I'd love for weekly 5# PRs.
Balthazar
Active member
hey there mister man, i'm telling you you're going to get back there. you just got to be patient and get your body back together again. anybody would have serious trouble if their main body component for lifting was out of whack.
well it's not that i'm too short sighted to see that it will add up fast, i guess it's just redundant to mention it every time. but it also feels good to be able to write that in there lol. it won't last forever, i'm just enjoying the beginners segment of the strength increase curve.
Balthazar
Active member
3/3
Front Squat - Strength
((185x5)(205x5)(225x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5 - although maintaining grip was mildly challenging, grip failure was never an issue and this is +20 lbs from last DUP cycle!
Hang Power Snatch - dropped down a touch from last attempt to dial in form better, should be able to build back up now!
115x3
135x3
155x3
Snatch
155x3
175x3
(195x3)x3 - triples PR tie and heaviest triple triple so far!
Klokov Press
105x5
115x5
125x5
SG BO Row
135x5
145x5
155x5
Very excited about today's session. As long as I feel up to snuff and keep my form tight, front squat test at the end of the week should be awesome based on how today felt. Increase for SG SLDL didn't feel difficult and was able to complete all of it with conventional grip. Got to keep plugging away at these cause that's what will give me the back strength to maintain better alignment for heavier squats, cleans and snatch pulls. Top sets for snatch were huge!, could only complete that weight for doubles last week and came back this week for a triple triple. I think the difference in my pulling power is a matter of focus. Besides the obvious stuff like proper positions and timing I've come to realize another point of emphasis. During my hip drive for the 3rd pull, if i drive all the way down through to my feet where my heels come of the ground before i get under, my pull is way snappier!
Front Squat - Strength
((185x5)(205x5)(225x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5 - although maintaining grip was mildly challenging, grip failure was never an issue and this is +20 lbs from last DUP cycle!
Hang Power Snatch - dropped down a touch from last attempt to dial in form better, should be able to build back up now!
115x3
135x3
155x3
Snatch
155x3
175x3
(195x3)x3 - triples PR tie and heaviest triple triple so far!
Klokov Press
105x5
115x5
125x5
SG BO Row
135x5
145x5
155x5
Very excited about today's session. As long as I feel up to snuff and keep my form tight, front squat test at the end of the week should be awesome based on how today felt. Increase for SG SLDL didn't feel difficult and was able to complete all of it with conventional grip. Got to keep plugging away at these cause that's what will give me the back strength to maintain better alignment for heavier squats, cleans and snatch pulls. Top sets for snatch were huge!, could only complete that weight for doubles last week and came back this week for a triple triple. I think the difference in my pulling power is a matter of focus. Besides the obvious stuff like proper positions and timing I've come to realize another point of emphasis. During my hip drive for the 3rd pull, if i drive all the way down through to my feet where my heels come of the ground before i get under, my pull is way snappier!
RegisterJr
Legend
Pretty strong Klokov man. Those things are tough.
Balthazar
Active member
yeah, they're starting to come along. i like doing them right after the heavy snatches because the stimulation of having almost twice as much weight overhead as the beginning klokov set makes it seem pretty light.
3/5
Front Squat - Power
(175x3)x5
OHP - Hypertrophy
(110x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2 - was able to complete all with conventional grip, grip RPE of top set 8-8.5
Hang Power Clean
145x5
165x5
185x4 - if i turn over into a proper rack position with open hands, my grip starts to float around on the bar, which is what happened here and my form broke down.
Clean and Jerk
205x2
225x2
245x1,-- completed both attempts but jerk form was off on 2nd attempt and didn't get a clean lockout without having to press a little to finish
255x-- nothing like the distinct pleasure of totally shearing off one of your well formed calluses to bring the workout to a screeching halt. i got the weight overhead but had poor bar path and had to bail but i held on to the bar for too long and when it dropped out of my grip, it took a piece of me with it. haven't bled that much in awhile and it's definitely going to take more than a few days for this to properly heal.
CG OHP
(110x8)x3
BO Row
(165x8)x3
Not a bad workout until I tore my callus. Almost had 245x2 for c+j but the second one would have got a red light, so because of technicality, I can't count it.
Still a good day, hopefully my finger heals fast.
Balthazar
Active member
so i'm going to re-tool my program a little bit. still sticking with the DUP stuff in the same format. I made a significant drop with all the O lift stuff at the beginning of this new program and have been working up steadily and making big progress towards near maximal efforts. But I feel like I'm getting a little burnt out or at least not going to be able to progress more without changing some stuff up. So I'm trying some different complexes and might break down and do higher reps for the standard snatch and c+j stuff.
3/6
Front Squat - Strength
205x5
225x3
245x3
205x5
225x3
245x3+4 - PR, RPE 8.5 - you know that you're getting some CNS stimulation when your thighs begin to shake a little towards the end. But the limiting factor for FS is always back strength and focus on positioning as I get tired. Legs still felt plenty strong but you can't squat up when the bar is going to fall out of your hands.
Push Press + Jerk x2 - the goal here is to stimulate the upper body for a stronger lockout and drop down in weight for jerk in order to work on getting greater depth. Better depth = completing heavier attempts with less effort.
165x1
185x1
(205x1)x3 - Holy crap, this is the heaviest I've tried for a push press and although I feel I can do more it was a little daunting. I'm about 6 ft 2 with long arms, so rapidly pushing that much weight a little over 8 feet in the air definitely challenged my center of balance a little. Depth was substantially better.
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
135x1
155x1
175x1
Power Clean + Hang Clean (Below Knee)
165x2
185x2
205x2
Klokov Press
(110x8)x3
SG BO Row
(140x8)x3
solid day. just trying some different stuff to dial in different aspects of my form. i know that for pretty much all my lifts i could lift more at my current strength level. it's more of a question of tightening up form so i'm trying some different stuff to emphasize better positioning/bar path/timing etc. i'm still excited to work up to a snatch max but i'm sure it will be better if i'm just patient and take longer to build up to it.
3/6
Front Squat - Strength
205x5
225x3
245x3
205x5
225x3
245x3+4 - PR, RPE 8.5 - you know that you're getting some CNS stimulation when your thighs begin to shake a little towards the end. But the limiting factor for FS is always back strength and focus on positioning as I get tired. Legs still felt plenty strong but you can't squat up when the bar is going to fall out of your hands.
Push Press + Jerk x2 - the goal here is to stimulate the upper body for a stronger lockout and drop down in weight for jerk in order to work on getting greater depth. Better depth = completing heavier attempts with less effort.
165x1
185x1
(205x1)x3 - Holy crap, this is the heaviest I've tried for a push press and although I feel I can do more it was a little daunting. I'm about 6 ft 2 with long arms, so rapidly pushing that much weight a little over 8 feet in the air definitely challenged my center of balance a little. Depth was substantially better.
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
135x1
155x1
175x1
Power Clean + Hang Clean (Below Knee)
165x2
185x2
205x2
Klokov Press
(110x8)x3
SG BO Row
(140x8)x3
solid day. just trying some different stuff to dial in different aspects of my form. i know that for pretty much all my lifts i could lift more at my current strength level. it's more of a question of tightening up form so i'm trying some different stuff to emphasize better positioning/bar path/timing etc. i'm still excited to work up to a snatch max but i'm sure it will be better if i'm just patient and take longer to build up to it.
Balthazar
Active member
3/8
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch High Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x2 - One of these I got a little wild and out of position on the hang snatch but managed to save it. Just a new motor pattern to get used to doing the pull first and then keeping good bar path on the following hang snatch. I might add another pull in there next time and drop down a little bit in weight to try and tighten the whole sequence up.
Clean + Hang Clean + Jerk x3
165x1
185x1
205x1 - Trying to load up the lower body a little going into the jerk, but the main focus here is to just keep working on improving depth for the jerks.
CG OHP
110x5
120x5
130x5
BO Row
165x5
175x5
185x5
Pretty good day. Noodling around with some different complex combinations. DUP increase at squat was not that bad. Up to 5 for that weight feels like a dream but my body still doesn't understand why I force it to do more beyond that lol. I think if I wanted to go nuts I could go up a little bit more but am going to stick with moderate increases as it seems to be working well now.
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch High Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x2 - One of these I got a little wild and out of position on the hang snatch but managed to save it. Just a new motor pattern to get used to doing the pull first and then keeping good bar path on the following hang snatch. I might add another pull in there next time and drop down a little bit in weight to try and tighten the whole sequence up.
Clean + Hang Clean + Jerk x3
165x1
185x1
205x1 - Trying to load up the lower body a little going into the jerk, but the main focus here is to just keep working on improving depth for the jerks.
CG OHP
110x5
120x5
130x5
BO Row
165x5
175x5
185x5
Pretty good day. Noodling around with some different complex combinations. DUP increase at squat was not that bad. Up to 5 for that weight feels like a dream but my body still doesn't understand why I force it to do more beyond that lol. I think if I wanted to go nuts I could go up a little bit more but am going to stick with moderate increases as it seems to be working well now.
liftandswim
Well-known member
Awesome work lately
Balthazar
Active member
thank you sir, trying to keep things rolling.
well technically because i don't have a rack yet all of my front squats are really clean x 1 + one less than recorded front squats. but really a clean is equivalent to 2 front squats so i think it's more than fair to call it 1. if i had a rack and worked up to it, i think i might be able to get close to 300. as far as the power snatch goes, it's going but i think you might have read a mistake which i have now corrected. one day i wrote in hang power snatch when it should have been hang power clean lol. but i think i might still be able to get around 195 for a Power Snatch 1rm, not totally sure.
Balthazar
Active member
3/9
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
95x5
115x5
135x5
Snatch
115x5
135x5
(155x5)x3
Klokov Press
110x5
120x5
130x5
SG BO Row
140x5
150x5
160x5
Another one in the books. So although I have been working up towards higher percentage efforts for the o lifts, I'm going to delay trying to test 100% and break back down to more reps. My thought process on that is this: DUP stuff is going well and breaking back down in the o lift stuff should relieve some level of fatigue so I can keep the gains coming in the DUP format assistance lifts. Sets of 5 in snatch will add some moderate hypertrophy in the thighs to compliment my high volume squat work. 5s are torture and almost point less for c + j if your training for weight, so i'm going to stick with 3s, lighten them up a bit and maybe add in x2 jerk for every clean. This will keep the jerk gains coming as the higher volume should continue to smooth out my form on those and going lighter on the cleans should balance out any added fatigue in the lower body that accumulates because of the higher volume snatches. Also because I have to clean all my front squats up there that should continue to stimulate high percentage cleans anyway. I'm going to try and ride this out for awhile and then continue on to a linear progression towards 100% for both my lifts.
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
95x5
115x5
135x5
Snatch
115x5
135x5
(155x5)x3
Klokov Press
110x5
120x5
130x5
SG BO Row
140x5
150x5
160x5
Another one in the books. So although I have been working up towards higher percentage efforts for the o lifts, I'm going to delay trying to test 100% and break back down to more reps. My thought process on that is this: DUP stuff is going well and breaking back down in the o lift stuff should relieve some level of fatigue so I can keep the gains coming in the DUP format assistance lifts. Sets of 5 in snatch will add some moderate hypertrophy in the thighs to compliment my high volume squat work. 5s are torture and almost point less for c + j if your training for weight, so i'm going to stick with 3s, lighten them up a bit and maybe add in x2 jerk for every clean. This will keep the jerk gains coming as the higher volume should continue to smooth out my form on those and going lighter on the cleans should balance out any added fatigue in the lower body that accumulates because of the higher volume snatches. Also because I have to clean all my front squats up there that should continue to stimulate high percentage cleans anyway. I'm going to try and ride this out for awhile and then continue on to a linear progression towards 100% for both my lifts.
Dustin07
Legend
still solid! I think my PR is 185 for power snatch.
Balthazar
Active member
caught a really gnarly stomach bug that put off training for an extra day but feeling pretty normal now.
3/12
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(115x8)x5
SG SLDL
((215x5)(235x5)(255x5))x2
Hang Power Clean
135x5
155x5
175x5 - decided to drop down on these and build back up, just need more practice
Clean + Jerk x2
155x3
175x3
195x3 - wow, didn't think this would be tough but i was wrong. not sure if it's because i'm worn down but it seems more like a factor of conditioning than strength. one set is 9 separate explosive efforts, it was a bit too much for me today to try a triple triple top set. i'll keep the complex the same but might just stick to doubles for top sets.
CG OHP
(110x8)x3 - had to cheat on a rep here and there, will probably break down a good amount and try to tighten up my form.
BO Row
(165x8)x3
Decent day, I think another day or two out of this GI issue and hopefully I'll be able to push a little harder. The c + J x2 complex just seems a little too difficult for triples at tough weight so like I mentioned, I might stick with dubs. After all, the point was to work at greater depth for jerk anyway and it's hard to focus on form when you're almost out of breath lol.
3/12
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(115x8)x5
SG SLDL
((215x5)(235x5)(255x5))x2
Hang Power Clean
135x5
155x5
175x5 - decided to drop down on these and build back up, just need more practice
Clean + Jerk x2
155x3
175x3
195x3 - wow, didn't think this would be tough but i was wrong. not sure if it's because i'm worn down but it seems more like a factor of conditioning than strength. one set is 9 separate explosive efforts, it was a bit too much for me today to try a triple triple top set. i'll keep the complex the same but might just stick to doubles for top sets.
CG OHP
(110x8)x3 - had to cheat on a rep here and there, will probably break down a good amount and try to tighten up my form.
BO Row
(165x8)x3
Decent day, I think another day or two out of this GI issue and hopefully I'll be able to push a little harder. The c + J x2 complex just seems a little too difficult for triples at tough weight so like I mentioned, I might stick with dubs. After all, the point was to work at greater depth for jerk anyway and it's hard to focus on form when you're almost out of breath lol.
liftandswim
Well-known member
Your Oly lift numbers are getting up there!
RegisterJr
Legend
He's the PR King.
Balthazar
Active member
thanks, i'm trying. but as mentioned before, kind of getting burnt out on consistent 85% plus range so I'm going to stick with this break down and be patient. It might take me another couple months to work back up to trying really tough singles again but I think I'll be able to translate a lot more of my overall lifting strength into bigger 1rm.
haha, won't see any of those for awhile, especially not today. it was kind of awful, lol.
Balthazar
Active member
3/14
Front Squat - Strength
((215x5)(235x3)(255x3))x2 - Was really not feeling the heavy cleans today and had to improvise. I used my two heavy duty commercial style garbage totes as stands lol. Certainly not more than a limited solution, but it worked today. Really have to commit to building a set of jerk blocks. I think overall it will be less effort but was certainly pretty strange to engage my rack position by lifting the weight off of a "stand" and have to walk it back.
Jerk
135x5
155x5
(175x5)x3 - Took a significant drop down in weight to get more volume in and continue to pursue my quest for greater depth.
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
115x1
135x1
(155x1)x2
Power Clean + Hang Clean (Below Knee)
155x2
175x2
195x2
That's it ha, no extra assistance exercises today. Tried to be proactive and get up earlier than the children to start but was lazy lol. Incredible amount of distraction from various factors. Stop and start, messed up rest periods, children running wild/needing attention, angry spouse lol. Today was horrible, this took my 2 hours when usually my whole routine takes about 1.5 hours. Oh well, got through the heavy squats which was really the most important part. Besides that, had a few really deep jerks at top sets. It's really about timing, quickness and only applying the appropriate amount of hip drive to get as deep as possible, and I'm still feeling it out. Really dragged on but at least I greased the groove for my o lift stuff and will get back at it on a more productive/focused day.
Front Squat - Strength
((215x5)(235x3)(255x3))x2 - Was really not feeling the heavy cleans today and had to improvise. I used my two heavy duty commercial style garbage totes as stands lol. Certainly not more than a limited solution, but it worked today. Really have to commit to building a set of jerk blocks. I think overall it will be less effort but was certainly pretty strange to engage my rack position by lifting the weight off of a "stand" and have to walk it back.
Jerk
135x5
155x5
(175x5)x3 - Took a significant drop down in weight to get more volume in and continue to pursue my quest for greater depth.
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
115x1
135x1
(155x1)x2
Power Clean + Hang Clean (Below Knee)
155x2
175x2
195x2
That's it ha, no extra assistance exercises today. Tried to be proactive and get up earlier than the children to start but was lazy lol. Incredible amount of distraction from various factors. Stop and start, messed up rest periods, children running wild/needing attention, angry spouse lol. Today was horrible, this took my 2 hours when usually my whole routine takes about 1.5 hours. Oh well, got through the heavy squats which was really the most important part. Besides that, had a few really deep jerks at top sets. It's really about timing, quickness and only applying the appropriate amount of hip drive to get as deep as possible, and I'm still feeling it out. Really dragged on but at least I greased the groove for my o lift stuff and will get back at it on a more productive/focused day.
Balthazar
Active member
3/16
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Power Snatch
100x5
120x5
140x5
Snatch
120x5
140x5
(160x5)x3
Klokov Press
115x5
125x5
135x5
BO Row
165x5
175x5
185x5
Good day, got my confidence back after last sessions debacle. Hyper squats weren't really to bad, most of the sets I could fire them right off until about 5 or 6 and then some of the lactic acid burn caught up with me. Snatch and variation felt pretty good today and I expect to keep progressing nicely at the 5s.
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Power Snatch
100x5
120x5
140x5
Snatch
120x5
140x5
(160x5)x3
Klokov Press
115x5
125x5
135x5
BO Row
165x5
175x5
185x5
Good day, got my confidence back after last sessions debacle. Hyper squats weren't really to bad, most of the sets I could fire them right off until about 5 or 6 and then some of the lactic acid burn caught up with me. Snatch and variation felt pretty good today and I expect to keep progressing nicely at the 5s.
RegisterJr
Legend
If I could Klokov 135x5 I'd feel confident too.
Balthazar
Active member
haha, well you've got to figure that i'm constantly stimulating those muscles in an isometric hold while performing snatches so they're bond to get stronger. that last set was definitely my limit though. i just squeezed out the last rep.
Balthazar
Active member
3/18
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
105x5
125x5
145x5
Snatch
125x5
145x5
(165x5)x3
Klokov Press
(115x8)x3
SG BO Row
(145x8)x3
Well I realized that I messed up the order of my o lift and accessory exercise selection for last session, so I did snatch day again today to keep everything in the same order. Great day, DUP stuff all felt strong. Snatch and variation were on point. My goal is to get 175-185 for the triple 5s top set before breaking down and progressing towards 85%+ effort. 5s for snatch are pretty interesting because you'll never be able to do a weight that's questionable for your overall power output in that rep range. It's more of a mental game to persevere through fatigue in order to maintain optimal power output and adherence to good form so that you may complete a difficult set.
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
105x5
125x5
145x5
Snatch
125x5
145x5
(165x5)x3
Klokov Press
(115x8)x3
SG BO Row
(145x8)x3
Well I realized that I messed up the order of my o lift and accessory exercise selection for last session, so I did snatch day again today to keep everything in the same order. Great day, DUP stuff all felt strong. Snatch and variation were on point. My goal is to get 175-185 for the triple 5s top set before breaking down and progressing towards 85%+ effort. 5s for snatch are pretty interesting because you'll never be able to do a weight that's questionable for your overall power output in that rep range. It's more of a mental game to persevere through fatigue in order to maintain optimal power output and adherence to good form so that you may complete a difficult set.
Balthazar
Active member
3/20
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(120x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2
Hang Power Clean
(145x5)(165x5)(185x5) - These felt better today but honestly they're the easiest variation out of all the o lift stuff you could do, so I feel like I should still be able to do more. Getting better though.
Clean + Jerk x2 - Decided to keep reps lower and save the higher volume stuff for the session where clean + jerk are separate.
165x3
185x2
205x1
(225x1)x2 - The quest for greater depth is coming along, this weight was not as deep as some jerks for the initial attempts but was greater than the last time I attempted this weight.
Push Press
135x5
155x5
175x5
BO Row
(165x8)x3
Solid day, was able to complete SG SLDL with conventional grip still but will probably start to integrate straps soon. Both snatch and clean form are starting to feel a lot better as I have really been concentrating on the change in back angle that coincides with the beginning of the 2nd pull. Timing this right creates tighter bar path, greater pulling power and more speed dropping under the bar. Also last time I tried a reasonably heavy weight on push press, I irritated one of my shoulders and today I was able to complete them without stressing anything out, so that's a plus!
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(120x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2
Hang Power Clean
(145x5)(165x5)(185x5) - These felt better today but honestly they're the easiest variation out of all the o lift stuff you could do, so I feel like I should still be able to do more. Getting better though.
Clean + Jerk x2 - Decided to keep reps lower and save the higher volume stuff for the session where clean + jerk are separate.
165x3
185x2
205x1
(225x1)x2 - The quest for greater depth is coming along, this weight was not as deep as some jerks for the initial attempts but was greater than the last time I attempted this weight.
Push Press
135x5
155x5
175x5
BO Row
(165x8)x3
Solid day, was able to complete SG SLDL with conventional grip still but will probably start to integrate straps soon. Both snatch and clean form are starting to feel a lot better as I have really been concentrating on the change in back angle that coincides with the beginning of the 2nd pull. Timing this right creates tighter bar path, greater pulling power and more speed dropping under the bar. Also last time I tried a reasonably heavy weight on push press, I irritated one of my shoulders and today I was able to complete them without stressing anything out, so that's a plus!
RegisterJr
Legend
Fronts again, eh?
Your recovery on your lifts is awesome.
Your recovery on your lifts is awesome.
Balthazar
Active member
I squat every workout lol, the DUP format keeps fatigue from building up. One day I do the hyper volume, which leaves them a little worn out the next day. two days I do strength volume, 5's are mildly tiring and 3's not so much. The day that I do power is pretty much like a deload. And the fact that my sessions are every other day leaves extra recovery time. My final point is that I never lift to 100% effort for squat because grinding it out doesn't cause further stimulation for me that's useful because grinders don't equate to further explosive power.
BeastFitness
Banned
I'm a huge fan of a DUP approach.
The benefits are so clear and drastic I don't understand why anyone WOULDNT implement some form of daily undulation. And squatting every workout is AMAZING for leg growth! The only issue I've found with that is you can get better strength adaptations with a 3-4x per week approach but more hypertrophy benefits from an everyday approach. Everyone responds differently obviously but either ways its awesome! Theres some GREAT research coming out on DUP as well!
BeastFitness
Banned
How long do you plan on continuing it? If its for a while it will be interesting to see the following 3 months!
Balthazar
Active member
i plan to continue for another 3 months. after that i want to shift my primary focus back to progression towards 1rm on my o lifts. the DUP exercises sap a little bit of strength from the o lift stuff i do after, but mostly they limit the frequency and volume of different beneficial o lift variations that I like to incorporate. I did take some pics at the onset of this program so I should be able to post some before and afters.
Balthazar
Active member
3/22
Front Squat - Strength
((215x5)(235x3)(255x3))x2
Jerk - The quest for greater depth continues...
140x5
160x5
180x5
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
125x1
145x1
165x1
Power Clean + Hang Clean (Below Knee)
165x2
185x2
205x1
Klokov Press
115x5
125x5
135x5
SG BO Row
145x5
155x5
165x5
Another day in the books. Nothing spectacular but still putting in good work. Everything felt a little heavier than normal today unfortunately. Had some decent depth on the top set of Jerk, just gotta keep working on quickness to get lower under the bar.
Front Squat - Strength
((215x5)(235x3)(255x3))x2
Jerk - The quest for greater depth continues...
140x5
160x5
180x5
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
125x1
145x1
165x1
Power Clean + Hang Clean (Below Knee)
165x2
185x2
205x1
Klokov Press
115x5
125x5
135x5
SG BO Row
145x5
155x5
165x5
Another day in the books. Nothing spectacular but still putting in good work. Everything felt a little heavier than normal today unfortunately. Had some decent depth on the top set of Jerk, just gotta keep working on quickness to get lower under the bar.
Balthazar
Active member
3/24
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x1,-- Got a little carried away with the pull on the second attempt and pounded my pubic bone into the bar which distracted me too much to finish the attempt
Clean + Hang Clean + Jerk x3
175x1
195x1
215x1 - not too bad to complete but all of the jerks lacked good depth on this one and i noticed myself pushing up on the bar rather than pushing under.
CG OHP
(95x8)x3 - substantial drop in weight, trying to tighten up form and work back up
BO Row
165x5
175x5
185x5
Decent day again but nothing too exciting. Hypertrophy volume still sucks for squat lol, at this weight I can do one rep after the other up until about 4 or 5 and then I have to settle down between each one to complete the set. I'm considering replacing the complexes on this day with just straight pulls. I really want to work on clean low pull but I need to construct some pulling blocks so I don't smash my concrete patio apart. Would have liked to had better execution on the top set for the c+j complex but I think I was just a little worn at that point and wasn't snappy enough with the hip drive nor quick getting low under the bar.
Front Squat - Hypertrophy
(205x8)x5
OHP - Strength
((120x5)(130x5)(140x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x1,-- Got a little carried away with the pull on the second attempt and pounded my pubic bone into the bar which distracted me too much to finish the attempt
Clean + Hang Clean + Jerk x3
175x1
195x1
215x1 - not too bad to complete but all of the jerks lacked good depth on this one and i noticed myself pushing up on the bar rather than pushing under.
CG OHP
(95x8)x3 - substantial drop in weight, trying to tighten up form and work back up
BO Row
165x5
175x5
185x5
Decent day again but nothing too exciting. Hypertrophy volume still sucks for squat lol, at this weight I can do one rep after the other up until about 4 or 5 and then I have to settle down between each one to complete the set. I'm considering replacing the complexes on this day with just straight pulls. I really want to work on clean low pull but I need to construct some pulling blocks so I don't smash my concrete patio apart. Would have liked to had better execution on the top set for the c+j complex but I think I was just a little worn at that point and wasn't snappy enough with the hip drive nor quick getting low under the bar.
Balthazar
Active member
3/26
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
110x5
130x5
150x5
Snatch
130x5
150x5
(170x5)x3
Klokov Press
(115x8)x3
SG BO Row
(135x8)x3
Good day today, all my DUP stuff felt pretty strong. Squats were on point for the most part, SG SLDL was strong but grip might become an issue with another increase. I'm debating implementing hook grip more or just using straps and forgetting about grip issues at all. I would probably still try to complete as many with conventional grip before making use of straps in order to stimulate grip strength more. Snatch was great, especially considering that I slept like crap last night. Based on how it went as long as I feel strong and form is on point I should be able to get another 5 to 10 lbs on a 5s triple top set before I have to break down and work towards 3s and 2s.
Front Squat - Strength
((195x5)(215x5)(235x5))x2
OHP - Power
(105x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
110x5
130x5
150x5
Snatch
130x5
150x5
(170x5)x3
Klokov Press
(115x8)x3
SG BO Row
(135x8)x3
Good day today, all my DUP stuff felt pretty strong. Squats were on point for the most part, SG SLDL was strong but grip might become an issue with another increase. I'm debating implementing hook grip more or just using straps and forgetting about grip issues at all. I would probably still try to complete as many with conventional grip before making use of straps in order to stimulate grip strength more. Snatch was great, especially considering that I slept like crap last night. Based on how it went as long as I feel strong and form is on point I should be able to get another 5 to 10 lbs on a 5s triple top set before I have to break down and work towards 3s and 2s.
Balthazar
Active member
haha, you're not the only one... on a particular workout i was having some distracting thoughts, lets just say i had a little extra blood flowing somewhere other than my muscles. a lot more got in the way of the bar path than just my boys and it totally threw everything off.
Balthazar
Active member
3/28
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(120x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2
Hang Power Clean
150x5
170x5
190x5
Clean + Jerk x2
175x2
195x1
215x1
235x1
C+J
255x--, was feeling strong today and wanted to try 100%, cleaned this weight with best form yet and only moderate difficulty but jerk form was off. Had it over head but not enough depth under it to finish my lockout and had to bail.
Push Press
145x5
165x5
185x5
Good day, have decided to implement straps for SG SLDL from this point on. Was able to complete first round with conventional grip and then had to hook grip 2nd round of lifts. I felt pretty confident to try my 1rm and maybe even improve on it but I just haven't put in enough work to gain more weight in the jerk consistently. If I had dropped another 2-3 inches I would have had it but that weight is more than what I feel comfortable with to achieve quick movement into a deep split under. The clean felt awesome though, I've been experimenting with my stance width and angle of my feet which has led to a much more solid pull, better bar path and feeling of a lot stronger base to squat up out of the bottom.
Front Squat - Power
(185x3)x5
OHP - Hypertrophy
(120x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2
Hang Power Clean
150x5
170x5
190x5
Clean + Jerk x2
175x2
195x1
215x1
235x1
C+J
255x--, was feeling strong today and wanted to try 100%, cleaned this weight with best form yet and only moderate difficulty but jerk form was off. Had it over head but not enough depth under it to finish my lockout and had to bail.
Push Press
145x5
165x5
185x5
Good day, have decided to implement straps for SG SLDL from this point on. Was able to complete first round with conventional grip and then had to hook grip 2nd round of lifts. I felt pretty confident to try my 1rm and maybe even improve on it but I just haven't put in enough work to gain more weight in the jerk consistently. If I had dropped another 2-3 inches I would have had it but that weight is more than what I feel comfortable with to achieve quick movement into a deep split under. The clean felt awesome though, I've been experimenting with my stance width and angle of my feet which has led to a much more solid pull, better bar path and feeling of a lot stronger base to squat up out of the bottom.
Dustin07
Legend
hey I was watching your videos again because I couldnt' remember if you had bumper plates. just a little note. I was taught that when coming out of the jerk, its a 3 step drill back to standing tall. front foot comes back, then the back foot comes forward in two small steps.
but whether you do it in 2 or 3 steps, I'm pretty sure its always taught front first, then back. I believe by going in that order you have a better structural foundation maintained below you.
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but whether you do it in 2 or 3 steps, I'm pretty sure its always taught front first, then back. I believe by going in that order you have a better structural foundation maintained below you.
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Balthazar
Active member
thanks for the tip, i've definitely got to keep learning and reinforces all the proper form and good habits. it's crazy how much more precision is necessary as one continues to increase weight at the different lifts. klokov vs akkaev was awesome, it's wild how fast akkaev is able to achieve the split position.
Balthazar
Active member
2/29 - decided to skip the rest day
Front Squat - Strength
215x5
235x3
255x3
215x5
235x3
255x3+3 PR, was going to do one more weekly cycle through before testing but was feeling froggy today and just went for it
Jerk
145x5
165x5
185x5
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
130x1
150x1
170x1
Power Clean + Hang Clean (Below Knee) + Clean x2
165x1
185x1
205x1
Klokov Press
120x5
130x5
140x5
Good session today, had to cut it a little bit short to get some quality dad time in with my daughter though. Front squat test out was pretty good, legs felt like they had quite a bit more effort in them but the consistent limiting factor as always was back and core strength keeping upright position. I tried for another rep but couldn't come up straight enough to finish the rep and had to bail on it. Jerks were good, achieved some decent depth and quickness into the split position, all hip drive and no push so that's good too. Wanted to try a little bit heavier on the clean complex but again had to cut it short.
Front Squat - Strength
215x5
235x3
255x3
215x5
235x3
255x3+3 PR, was going to do one more weekly cycle through before testing but was feeling froggy today and just went for it
Jerk
145x5
165x5
185x5
Power Snatch + Hang Snatch (Below Knee) + Snatch x2
130x1
150x1
170x1
Power Clean + Hang Clean (Below Knee) + Clean x2
165x1
185x1
205x1
Klokov Press
120x5
130x5
140x5
Good session today, had to cut it a little bit short to get some quality dad time in with my daughter though. Front squat test out was pretty good, legs felt like they had quite a bit more effort in them but the consistent limiting factor as always was back and core strength keeping upright position. I tried for another rep but couldn't come up straight enough to finish the rep and had to bail on it. Jerks were good, achieved some decent depth and quickness into the split position, all hip drive and no push so that's good too. Wanted to try a little bit heavier on the clean complex but again had to cut it short.
Balthazar
Active member
welcome aboard my friend, i'm trying to do my best!
RegisterJr
Legend
Dude, awesome front PR. Making me feel guilty for dropping them.
Balthazar
Active member
thanks for joining in!
don't feel guilty, you have some serious issues to work out with your hand/wrist if it causes you pain most of the time. if you want to do them and don't really intend to do cleans you could always use an alternate way to rack the bar.
Balthazar
Active member
3/31
Front Squats - Hypertrophy
(215x8)x5
OHP - Strength
((125x5)(135x5)(145x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x2 - Finally got it for 2, moderately high amount for hang snatch but strength wasn't limiting factor before so much so as just settling down and adhering to good form throughout the whole complex.
Clean + Hang Clean + Jerk x3
180x1
200x1
220x1 - Jerk depth was a lot better this time, no push on the bar, just push under the bar
CG OHP
95x5
105x5
115x5 - after the drop down in weight from previous sessions, these felt like a breeze. i imagine the nerves being strongly stimulated from having about twice as much weight overhead just 5 minutes or so prior had a bit to do with it.
BO Row
165x5
175x5
185x5
Good day! Slight increase at front squat was not that bad. As always, leg strength was more than adequate and positioning due to core fatigue was the main difficulty. First three sets definitely had me working but not really difficult to push through. It was the last two where the bar was coming out of ideal rack position as I fatigued that I had to fight through, still not bad. My budget is pretty limited but I need to figure something out along the line of a stand though. my top set for 3s day for this new cycle is going to be 265, if I'm not feeling on point, it might be tough to clean so that I can squat. Complexes felt pretty solid. Overall pretty happy with how everything went.
Front Squats - Hypertrophy
(215x8)x5
OHP - Strength
((125x5)(135x5)(145x5))x2
SG SLDL - Power
(205x3)x5
Hang Snatch Pull + Hang Snatch + Snatch Balance
135x2
155x2
175x2 - Finally got it for 2, moderately high amount for hang snatch but strength wasn't limiting factor before so much so as just settling down and adhering to good form throughout the whole complex.
Clean + Hang Clean + Jerk x3
180x1
200x1
220x1 - Jerk depth was a lot better this time, no push on the bar, just push under the bar
CG OHP
95x5
105x5
115x5 - after the drop down in weight from previous sessions, these felt like a breeze. i imagine the nerves being strongly stimulated from having about twice as much weight overhead just 5 minutes or so prior had a bit to do with it.
BO Row
165x5
175x5
185x5
Good day! Slight increase at front squat was not that bad. As always, leg strength was more than adequate and positioning due to core fatigue was the main difficulty. First three sets definitely had me working but not really difficult to push through. It was the last two where the bar was coming out of ideal rack position as I fatigued that I had to fight through, still not bad. My budget is pretty limited but I need to figure something out along the line of a stand though. my top set for 3s day for this new cycle is going to be 265, if I'm not feeling on point, it might be tough to clean so that I can squat. Complexes felt pretty solid. Overall pretty happy with how everything went.
Balthazar
Active member
4/1 - decided to skip rest day again and with good results!
Front Squat - Strength
((205x5)(225x5)(245x5))x2
OHP - Power
(115x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
115x5
135x5
155x5
Snatch
135x5
155x5
(175x5)x3, PR tie x3!
Klokov Press
(120x8)x2
120x7,1 - with a push. i think i've reached my limit for now on these, time to break down and work back up.
SG BO Row
(135x8)x3
Solid day for sure. Felt a little iffy about pushing through without a rest day but was feeling antsy to get at it anyway and it worked out. Squats felt awesome, good upright positioning the whole time, bar stayed glued in place and even top set felt relatively easy/moderate. Snatch was huge today!, the last time I hit that same volume and weight, I barely squeaked it out for one set and it was a session geared directly to work up to that effort. Considering the skip on rest day and a lot of squat volume between the two days, plus all the other assistance work stuff that came before hand, a triple top set for that weight was excellent. I've been playing around with/cleaning up my form and trying to stay over the bar longer to get snappier pulls, it's a bit of a change to get used to but working out well. Honestly on the 3rd set if I wanted to go for broke, I feel like I might have been able to do 2-3 more! Hopefully, I can get another 5-10# for 5s before I break down to 3s and 2s.
Front Squat - Strength
((205x5)(225x5)(245x5))x2
OHP - Power
(115x3)x5
SG SLDL - Hypertrophy
(225x8)x5
Hang Power Snatch
115x5
135x5
155x5
Snatch
135x5
155x5
(175x5)x3, PR tie x3!
Klokov Press
(120x8)x2
120x7,1 - with a push. i think i've reached my limit for now on these, time to break down and work back up.
SG BO Row
(135x8)x3
Solid day for sure. Felt a little iffy about pushing through without a rest day but was feeling antsy to get at it anyway and it worked out. Squats felt awesome, good upright positioning the whole time, bar stayed glued in place and even top set felt relatively easy/moderate. Snatch was huge today!, the last time I hit that same volume and weight, I barely squeaked it out for one set and it was a session geared directly to work up to that effort. Considering the skip on rest day and a lot of squat volume between the two days, plus all the other assistance work stuff that came before hand, a triple top set for that weight was excellent. I've been playing around with/cleaning up my form and trying to stay over the bar longer to get snappier pulls, it's a bit of a change to get used to but working out well. Honestly on the 3rd set if I wanted to go for broke, I feel like I might have been able to do 2-3 more! Hopefully, I can get another 5-10# for 5s before I break down to 3s and 2s.
RegisterJr
Legend
Ain't nobody got time for rest days.
Balthazar
Active member
i think it helps a lot with the current setup i have for my routine, but i find myself wanting to just get at it everyday i'm supposed to rest anyway.
4/3
Front Squat - Power
(195x3)x5
OHP - Hypertrophy
(125x8)x5
SG SLDL - Strength
((215x5)(235x5)(255x5))x2
Hang Power Clean
155x5
175x5
195x3 - sometimes you got it, sometimes you don't. i definitely need more practice at these and today just didn't have the power to get more than this.
Clean + Jerk x2
195x1
215x1
235x1 - depth was less than desirable and too much push up and not under on the 2nd jerk but this is still +90% of my c+j 1rm, so to be able to jerk the weight twice in a row, i'll take it.
Jerk - decided to take a different approach today and do a bunch of quick drop downs focusing on greater depth in the split, rather than doing a different assistance exercise.
185x5
175x5
165x5
BO Row
(165x8)x3
Pretty good day, can't complain too much. Got up somewhat early, fasted and tried to get it all in before the kids got up. Luckily everyone slept in pretty late. Basically hit everything I wanted to, but wasn't feeling particularly stellar. The several strong beers I had last night before bed could have been a contributing factor I would wager. c+j complex was decent but the top set feels too heavy to have enough confidence yet to really have quick footwork and push fast and deep under the bar. I'll get there though.
Dustin07
Legend
that's so true. one day you'll rep your PR and another day you can't 1 rep 80%. its crazy.