Bulking round 2 - Picking a program (open thread of my second bulk)

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  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    jmule24 wrote: »
    Nice work Shane! A clean and beautiful spreadsheet always warms my heart too....lol

    As it does mine. I love this format though. Will likely use this for all of 2016 - maybe change some of the lifts or add OHP to the mix in the future but I'm loving DUP.
  • arditarose
    arditarose Posts: 15,573 Member
    Shane your spread sheet is giving me anxiety because I don't have one like that. It's so beautiful. I feel so lost now.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    edited December 2015
    arditarose wrote: »
    Shane your spread sheet is giving me anxiety because I don't have one like that. It's so beautiful. I feel so lost now.

    Joe should get the credit... But I appreciate it, it does make things a lot cleaner to look at. No better than pen and paper though, until I start tracking with graphs... but that's not gonna happen for another 12 weeks or so.
  • memo1974
    memo1974 Posts: 57 Member
    sjohnson__1 wrote: »
    Been running DUP (love it!).. Still working on kcals, but have been slowly gaining so I think I'm at or around where I need to be finally.
    • Kcals have increased slightly. Avg: 2,785kcal/day.
    • Training days: 2870 (395c, 165p, 70f) x4days
    • Rest days: 2675 (200c, 165p, 135f) x3days

    Here's my programming (s/o to @jmule24):
    https://docs.google.com/spreadsheets/d/1h9r4BBqykFMKs5RGI5dSQ7K6ZwJ-xPr8xz5vv--yehQ/edit?usp=sharing

    Some progress this week (week 3)...Weight is still pretty light on all but the strength movements (which is where it should be).

    Bodyweight averages so far:
    • Week 1: 174.5
    • Week 2: 174.2 (sick)
    • Week 3: 175

    Since this post is getting very technical (and for my fellow geeks that lift, like myself), here I share a presentation from the Florida State University about DUP training system:
    http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS-267.pdf
    cheers.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    memo1974 wrote: »
    sjohnson__1 wrote: »
    Been running DUP (love it!).. Still working on kcals, but have been slowly gaining so I think I'm at or around where I need to be finally.
    • Kcals have increased slightly. Avg: 2,785kcal/day.
    • Training days: 2870 (395c, 165p, 70f) x4days
    • Rest days: 2675 (200c, 165p, 135f) x3days

    Here's my programming (s/o to @jmule24):
    https://docs.google.com/spreadsheets/d/1h9r4BBqykFMKs5RGI5dSQ7K6ZwJ-xPr8xz5vv--yehQ/edit?usp=sharing

    Some progress this week (week 3)...Weight is still pretty light on all but the strength movements (which is where it should be).

    Bodyweight averages so far:
    • Week 1: 174.5
    • Week 2: 174.2 (sick)
    • Week 3: 175

    Since this post is getting very technical (and for my fellow geeks that lift, like myself), here I share a presentation from the Florida State University about DUP training system:
    http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS-267.pdf
    cheers.

    Dr. Zourdos is the "founder" of the program. Thanks for this, Memo. I've been through it a number of times but this is excellent to share for anyone who reads. Wish I could change the title of the thread now!
  • aggiesrar05
    aggiesrar05 Posts: 335 Member
    My coach put me on a powerlifting DUP focused around 5x 3,8,12 of a percentage of my 1RM... I just started it and it's royally kicking my butt, but getting better. I'm not completely convinced that the butt kicking isn't all mental. I'm looking forward to what comes and some serious gains.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    aggiesrar05 wrote: »
    My coach put me on a powerlifting DUP focused around 5x 3,8,12 of a percentage of my 1RM... I just started it and it's royally kicking my butt, but getting better. I'm not completely convinced that the butt kicking isn't all mental. I'm looking forward to what comes and some serious gains.

    Yeah, have you done any sort of powerlifting training before doing variations of the big 3 lifts at least 3x's a week? I know I hadn't, but I honestly think that training for volume (GVT) before starting DUP has helped me. I also started fairly light. Are you training every other day? How are your sleep habits?

    I'm interested to hear how you do.. feel free to share in here!
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    edited January 2016
    Week 5 is in the books. Went great. Bulking seems to have been timed up perfectly with all the holiday food around. I'm planning on doing a 4 week maintenance phase once I reach week 9 of my current program which will be right around a 12 week bulk.

    Weight trend:
    Week 1: 174.5
    Week 2: 174.2 (sick)
    Week 3: 175
    Week 4: 177.7
    Week 5: 179.2

    Still lifting with submaximal loads (DUP), but I am retesting 1RM in the middle of deload week (week 9).
  • jmule24
    jmule24 Posts: 1,382 Member
    Those numbers look great Shane! Sounds like you're enjoying the DUP.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    Week 6 is finished. Weight average is up another .8lbs. Feeling great!

    Week 1: 174.5
    Week 2: 174.2 (sick)
    Week 3: 175
    Week 4: 177.7
    Week 5: 179.2
    Week 6: 180.0
  • _benjammin
    _benjammin Posts: 1,224 Member
    Great work. Thanks for the update.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member


    One more update from Week 6... DUP programming was as follows:

    ksqjg8v9h5ke.png

    kyko36omjb2v.png

  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    edited January 2016
    Week 7 is through.. Weight is moving slower, which is fine with me as long as I'm in a surplus I'll take a slower gain (+0.5). I tweaked my L5/L6 pulling a pretty light conventional deadlift on day 1 of week 8, so the rest of this week will be bench + some light accessory work only to avoid further damage. Week 9 is deload week where I'll either lift with 40% of my training max depending on how the back feels, or I'll take more time off to recover. Should be good to go with the next training block (volume block, weeks 10-13) by February 1st. Bulk will likely only last through Feb..

    Week 1: 174.5
    Week 2: 174.2 (sick)
    Week 3: 175
    Week 4: 177.7
    Week 5: 179.2
    Week 6: 180.0
    Week 7: 180.5

  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    Hey all... weeks 8-9 of the program went as follows:

    Monday week 8 - Injured back doing conventional deadlifts. Switched program up to remove conventional deadlifts and work on sumo's 100% of my deadlift training.

    As a result I took week 8 off to recover. Got back in the gym on Friday and Sunday that week and did some minor rehab work - still felt the lower back strain doing weighted sit-ups on Sunday.

    Week 9 - Deload week was scheduled & bc I felt the strain on Sunday, I decided to keep the deload week as planned.

    Monday - off
    Tuesday - Upper body 50% intensity, 50% volume, 50% 1RM.
    Weds - off
    Thurs - off
    Fri - Lower body & Abs - 50% I, 50% V, 50% 1RM. Ab training felt great.

    Weight managed to drop .9lbs all while keeping my macros the same. I think it's time to bump the macros up a bit as Weeks 10-13 of my program is a volume block, HOWEVER, I'm changing the next 4 weeks to a maintenance phase so I'll be watching closely. Looking to stay between 179.5-180.5lbs over the next four weeks.

    WEEK 10 game plan:

    Day 1: Incline bench & Squat at 72.5% of TM for 4x10; Sumo Deads @ 75% TM 7x2. (Accessories: Reverse Pyramid Training -- DB Bench, Weighted Chins)
    Day 2: OFF
    Day 3: Bench & Squat at 75% TM 4x8; SLDL 3x10 (Accessories: RPT -- EZ Bar Curls, Weighted Dips)
    Day 4: OFF
    Day 5: Bench & Squat @ 80% TM 4x6+; Sumo Deads 80% 5x2+ (Accessories: RPT -- Weighted pull ups, OHP).
    Day 6: Bodybuilding Day
    Day 7: OFF

  • jmule24
    jmule24 Posts: 1,382 Member
    Good stuff Shane! I like reading your updates.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    @jmule24 - Thanks buddy - how's your program going?

    Also FWIW - My Bodybuilding day is as follows, for this block:

    3cfwcjny8vp1.png


  • jmule24
    jmule24 Posts: 1,382 Member
    @sjohnson__1 it's going well. I'm on my final "accumulation" week before I test maxes the following week. My primary lifts increase intensity from week to week, and my accessory lifts increase in volume each week. So far my body has responded well. I'm going to run one more four week block before I address my bench press. It's my most lagging lift and the only way to increase it is to increase the volume........ we shall see what comes at the end of February.
  • sjohnson__1
    sjohnson__1 Posts: 405 Member
    edited February 2016
    Weeks 9-12 of volume training are complete and I've decided to move on to more heavy lifting. Squatting and benching for reps was fun while it lasted but my ego's getting to me and I want to get back to training a lot heavier. Gotta shoot for some PR's in the final 4 weeks of my bulk.

    I tried to maintain over the last 4 weeks and ended up +2.0 lbs (I'm at 182.5)... but all is well, I feel great!

    In this new block I'm adding a 4th DUP training day and one day designed entirely for training my back. Here's what the first week looks like: (the rest is the same with some steady increases week to week)

    nvtfn0uyh6df.png

    Sunday = back day:

    xckn8lpnho6p.png

    Goal here is to reach a new PR w/ OHP, Bench, Deadlift, & Squat on March 21st when I retest and then deload... My cut will start soon thereafter!

    Hope all is well for those of you who have followed. It's been a while, so I apologize and promise I will post periodically within this block. Goal weight on March 21 is 185-187lbs.

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