From what I've been able to understand about the DUP program, these protocols focus on 3-4 exercises you wanna get better at and do them 2-3 times a week (a DUP block).

I'm currently using a DUP block that focuses on improving my Deadlifts, Bench and Squats.
My programming goes something like this:

Day 1:
Bench - Power - 5 sets* 3 reps @ 80% 1RM
Deadlift - Strength - 4 sets * 6 reps @ 80% 1RM
Squat - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 2:
Lats accesory work (3-4 excercises - 3 sets @ 10-15 reps)
Calves (2 excercises - 4 sets @ 10-15 reps)
Abs (2 excercises - 3 sets @ 15-20 reps)

Day 3:
Squat - Power - 5 sets* 3 reps @ 80% 1RM
Bench - Strength - 4 sets * 6 reps @ 80% 1RM
Deadlift - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 4:
Active rest And Moderate intensity Cardio

Day 5:
Deadlift - Power - 5 sets* 3 reps @ 80% 1RM
Squat - Strength - 4 sets * 6 reps @ 80% 1RM
Bench - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 6:
Middle and Rear delts (3-4 excercises - 4 sets @ 10-15 reps)
Arms ( 2 excercises each for bis and tris - 3 sets @ 10-15 reps)
Abs (2 excercises - 3 sets @ 15-20 reps)

I've been using this programming since I find I can handle this volume just fine and not feel wiped out at all. I'm currently on my third week and while my goal is to increase the weights every week, I'm being cautios by adding just 5 lbs.
So far, I'm on my third week and I've been adding weight to the bar with success and NO DOMS! Therefore I will continue this program for another 4-6 weeks and see where it takes me.

Here's my question:
I can see steady and consistent progress in my Squat and DL numbers but for some odd reason, my bench numbers are fluctuating. During week 1, I coud lift around 125 lbs for 5 sets of 3 while this week I struggled with 110 lbs. Is it normal to encounter fluctuating numbers with high volume workouts? If not, then do I dial back my 1RM and then map out my progress?
Help would be highly appreciated! :)
#HermanitesTrainHarder

From what I've been able to understand about the DUP program, these protocols focus on 3-4 exercises you wanna get better at and do them 2-3 times a week (a DUP block).

I'm currently using a DUP block that focuses on improving my Deadlifts, Bench and Squats.
My programming goes something like this:

Day 1:
Bench - Power - 5 sets* 3 reps @ 80% 1RM
Deadlift - Strength - 4 sets * 6 reps @ 80% 1RM
Squat - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 2:
Lats accesory work (3-4 excercises - 3 sets @ 10-15 reps)
Calves (2 excercises - 4 sets @ 10-15 reps)
Abs (2 excercises - 3 sets @ 15-20 reps)

Day 3:
Squat - Power - 5 sets* 3 reps @ 80% 1RM
Bench - Strength - 4 sets * 6 reps @ 80% 1RM
Deadlift - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 4:
Active rest And Moderate intensity Cardio

Day 5:
Deadlift - Power - 5 sets* 3 reps @ 80% 1RM
Squat - Strength - 4 sets * 6 reps @ 80% 1RM
Bench - Hypertrophy - 4 sets * 10 reps @ 70% 1RM

Day 6:
Middle and Rear delts (3-4 excercises - 4 sets @ 10-15 reps)
Arms ( 2 excercises each for bis and tris - 3 sets @ 10-15 reps)
Abs (2 excercises - 3 sets @ 15-20 reps)

I've been using this programming since I find I can handle this volume just fine and not feel wiped out at all. I'm currently on my third week and while my goal is to increase the weights every week, I'm being cautios by adding just 5 lbs.
So far, I'm on my third week and I've been adding weight to the bar with success and NO DOMS! Therefore I will continue this program for another 4-6 weeks and see where it takes me.

Here's my question:
I can see steady and consistent progress in my Squat and DL numbers but for some odd reason, my bench numbers are fluctuating. During week 1, I coud lift around 125 lbs for 5 sets of 3 while this week I struggled with 110 lbs. Is it normal to encounter fluctuating numbers with high volume workouts? If not, then do I dial back my 1RM and then map out my progress?
Help would be highly appreciated! :)
#HermanitesTrainHarder

The bench is a little harder to add weight to every week compared to squats or deadlifts. I'd say its normal.

Nutrition and sleep obviously play a part too. Maybe last week you didn't have as much rest as the week before, or didn't quite hit all of your macros like you did before?

 

Little things like that have an effect on your energy levels, I'd also agree with @ohawkey, and actually say it's a general thing for almost any lift that one week you might not do quite as wel as the other week. It happens. Plus, with this type of training, you are probably smashing your CNS.

 

Jordan

I've been sleeping like a Bear in Hibernation!

 

Macros... They're on a DUP program of their own Haha! I get your point though... I think this week might be a curveball but I'll brave it out.

I haven't really felt any fatigue or anything to do with the CNS... I've stuck to high intensity, high volume training for over 3 months now and I'm making myself believe that my body has adapted to it. No more D-Doms

 

 

Thanks for the info mate!

Achyut