Dup Autoregulation 12 16 Weeks

DUP & Autoregulation Bastard Child Template (A) Prepatory Phase (1-2 weeks)

DAY

Practice

Autoregulation

Squat Deadlift Bench 2 Military Press BB Rows Squat 3 3ct Pause Squat Bench 4 3ct Pause Bench BB Rows Squat 5 Deficit Deadlift (B) Taper (1 week)

x8 @8 15x1 @8 x8 @8 x8 @8 x6 @8 x4 @8 x3 @7 x4 @8 + x3 @7 x4 @8 x6 @8 + 8x1+

DAY

Autoregulation

1

Practice

5% drop straight 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop straight

General Notes

General Notes

Squat x6 @9 no drop Bench x6 @9 no drop Deadlift x2 @9 no drop 2 Bench x5 @9 no drop Squat x2 @9 no drop 3 Bench x2 @8 no drop (C) Volume Phase (3-6 weeks) IMMEDIATE DROP 1

DAY

Practice

Autoregulation

Squat x8 @8 Deadlift 10x1 @8 1 Bench x8 @8 Bench x4 @8 2 Military Press x8 @8 BB Rows x5 @8 Squat x4 @8 3 2ct Pause Squat x4 @7 Front Squat x4 @8 4 Bench x6 @8 + 2ct Pause Bench x4 @7 Squat x6 @8 + 5 Deficit Deadlift 8x1+ BB Rows x5 @8 (D) Taper (1 week) IMMEDIATE DROP

DAY 1 2 3

Practice Squat Bench Deadlift Bench Squat Bench

Autoregulation x6 @9 x6 @9 x2 @9 x5 @9 x2 @9 x2 @8

General Notes

8% drop straight 8% drop 8% drop 8% drop 8% drop 8% drop 8% drop 8% drop 8% drop 8% drop 8% drop straight 8% drop

5% drop 5% drop 5% drop 5% drop 5% drop 5% drop

General Notes

STARTING 1RM: S - 420 B - 350 D - 615

DUP & Autoregulation Bastard Child Template (E) Intensity Phase (3-6 weeks) GRADUAL DROP

DAY 1

2 3 4

5

Practice Squat Deadlift Bench Bench Military Press BB Rows Squat 2ct Pause Squat Front Squat Bench Pin Bench Squat Deadlift BB Rows

Autoregulation x6 @9 8x1 @9 x6 @9 x2 @9 x5 @9 x3 @9 x2 @9 x2 @8 x5 @9 x4 @9 + x2 @8 x4 @9 + 6x1+ x2 @9

5% drop straight 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop straight 5% drop

General Notes

(F) Taper (1 week) GRADUAL DROP

DAY 1 2 3

Practice Squat Bench Deadlift Bench Squat Bench

Autoregulation x6 @9 x6 @9 x2 @9 x5 @9 x2 @9 x2 @8

General Notes

5% drop 5% drop 5% drop 5% drop 5% drop 5% drop

(G) Competition Phase (2-3 weeks) GRADUAL DROP

DAY 1 2 3 4 5

Practice Squat Deadlift Bench Bench Military Press Squat 2ct Pause Squat Squat Bench Squat Deadlift

Autoregulation x5 @9 6x1 @9 x5 @9 x2 @9 x4 @9 x1 @9 x2 @8 x3 @9 x3 @9 + x3 @9 + 4x1+

(H) Deload to Meet (1 week)

DAY 1 2

Practice Squat Deadlift Bench Squat Bench

Autoregulation opener opener opener 2x3 2x3

General Notes

5% drop straight 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop 5% drop straight

5% drop straight 5% drop 80% 80%

General Notes

DUP & Autoregulation Bastard Child Template Program Notes Sets & Reps: x5 means that you work up to 5 reps; @8 means that you hit your 5 reps at a weight that you could have done for the designated reps plus an additional reps (i.e. x5 @8 I would work up to 5 reps but felt confident that I could execute 7 reps at that weight) %drop: GRADUAL Goal: x6 @8 with 8% drop

IMMEDIATE Goal: x6 @8 with 8% drop

315x6 @6 365x6 @7 385x6 @8 (initial goal) Now drop until 8% (355) 385x5 @8 365x6 @8 355x6 @8 (matches drop & RPE)

315x6 @6 365x6 @7 385x6 @8 (initial goal) Now drop 8% (355) 355x6 @7 355x6 @7 355x6 @7.5 355x6 @8 (matches % and RPE)

Total Volume (TV) = 12,635lbs

Total Volume (TV) = 14,910lbs

+ sets: on the last lift each week take your last set for AMRAP; a good determinant whether you should transition to the next phase (i.e. +set of bench you were barely able to finish = transition; +set of bench you exceeded the protocol significantly = gains are still being made at the ratio of volume/intensity so keep progressing with heavier weight the following week) RPE: To calculate where your target weight should be REPS

R P E

*feel free to alternate certain lifts weekly (i.e. alternate deficits deads with RDL or SLDL earlier in the program) **Keep a separate log to track TV while adding notes to this template to improve for future (volume/intensity/frequency)

DUP & Autoregulation Bastard Child Template EXAMPLE WEEK

Day 1 Squat: x8 @8 (8% drop) around 75% of 1rm on RPE Scale 275x8 @7 295x8 @7.5 315x8 @8 (GOAL) Immediate drop weight: 290 290x8 @7 290x8 @7.5 290x8 @8 (STOP; goal of x8 @8 reached) TV = 14,040lbs -------------------------------------------------------------------------------Day 5 Squat + set: Same protocol for reps and RPE as shown above BUT: After the final set rep it out: 315 for AMRAP: lets say I did 12 reps (315x12) If that is higher than most of my protocol continue following week with microcycle; if I did 315x6, or so, it is time to change stimulus and advance to the next microcyle.