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  • Powerbuilding 1 Tweaks

    Hey guys - Just finished Powerbuilding 1, really enjoyed it, and am planning to re-run it. I have a few questions on potential tweaks for the next time around.

    1) I was thinking of breaking up the lifts into four days rather than three purely for personal preference. Would this be sub-optimal relative to the original programing in any way (e.g., are deadlift variations on D1 more effective somehow after having done squats shortly beforehand?, etc.) I was thinking something like the below (note: paired some of the lifts differently but kept the original 9 lifts in the program).

    2) I would like to add in more overhead press purely for enjoyment / to see that lift go up faster. Would that extra work produce faster progress or would it be just unnecessary fatigue? Would it make sense to slot it in as I have it below or would you add it differently? (I tried doing close grip bench and OHP on D3 of the first half of the program but felt that by the time I got to OHP my shoulders were already pretty beat and I couldn't push that hard)

    3) Curious why you removed a squat variation from D3 (did the bridge before this which had a second squat variation for the week on D3, as you know)?

    D1: Comp squat, overhead press, arms GPP
    D2: DL variation, comp bench, pendlay/lever row
    GPP cardio
    D3: Squat variation, [overhead press], arms GPP
    D4: Comp deadlift, bench variation, [originally programmed D3 variation for chest]
    GPP cardio

    Let me know if this makes sense or if I can clarify anything

    Thanks,
    Justin

  • #2
    Justin,

    1) I think it'd be fine.

    2) I'm not sure. Since you're re-running it, I think it's fine to do a little tweak.

    3) I just didn't think it fit the goals/context of the program. You set up a split that looks a lot like our 4 day templates, which I'm obviously a fan of

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Great, thank you Jordan. If I were to just switch to a different 4-day program, is there one you'd prefer after PB1?

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      • #4
        Originally posted by Justin Hunter View Post
        Great, thank you Jordan. If I were to just switch to a different 4-day program, is there one you'd prefer after PB1?
        Powerbuilding II is pretty good if you like that type of training.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment

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