dup autoregulation 12 16 weeks

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

(B) Taper (1 week)

(C) Volume Phase (3-6 weeks) IMMEDIATE DROP

(D) Taper (1 week) IMMEDIATE DROP

DAY Practice Autoregulation

1 Squat x6 @9 5% drop

Bench x6 @9 5% drop

2 Deadlift x2 @9 5% drop

Bench x5 @9 5% drop


Bench x2 @8 5% drop



Deadlift 15x1 @8 straight

2

Bench x8 @8 5% drop

Military Press x8 @8 5% drop

BB Rows x6 @8 5% drop


3ct Pause Squat x3 @7 5% drop

4

Bench x4 @8 + 5% drop

3ct Pause Bench x3 @7 5% drop


5 Squat x6 @8 + 5% drop

Deficit Deadlift 8x1+ straight


1 Squat x6 @9 no drop

Bench x6 @9 no drop

2 Deadlift x2 @9 no drop

Bench x5 @9 no drop

3 Squat x2 @9 no drop

Bench x2 @8 no drop


1

Squat x8 @8 8% drop


Bench x8 @8 8% drop

2

Bench x4 @8 8% drop





4

Front Squat x4 @8 8% drop


2ct Pause Bench x4 @7 8% drop

5

Squat x6 @8 + 8% drop

Deficit Deadlift 8x1+ straight


STARTING 1RM:

S - 420

B - 350

D - 615

General Notes

General Notes

General Notes

General Notes

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

(F) Taper (1 week) GRADUAL DROP



Bench x6 @9 5% drop

2 Deadlift x2 @9 5% drop

Bench x5 @9 5% drop


Bench x2 @8 5% drop

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

(H) Deload to Meet (1 week)


1

Squat opener 5% drop

Deadlift opener straight

Bench opener 5% drop

2 Squat 2x3 80%

Bench 2x3 80%


1

Squat x6 @9 5% drop


Bench x6 @9 5% drop

2

Bench x2 @9 5% drop





4

Front Squat x5 @9 5% drop


Pin Bench x2 @8 5% drop

5

Squat x4 @9 + 5% drop

Deadlift 6x1+ straight



1

Squat x5 @9 5% drop


Bench x5 @9 5% drop

2 Bench x2 @9 5% drop






5 Squat x3 @9 + 5% drop

Deadlift 4x1+ straight

General Notes

General Notes

General Notes

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:

+ 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

*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)

R

P

E

GRADUAL

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)

Total Volume (TV) = 12,635lbs

IMMEDIATE

Goal: x6 @8 with 8% drop

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) = 14,910lbs

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.

dup autoregulation 12 16 weeks

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