Announcement

Collapse
No announcement yet.

Hard gainer attempting PB1 for Sq and DL

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Hard gainer attempting PB1 for Sq and DL

    As the title says... I'm an extremely poor squatter and deadlifter but attempting a new program anyway. I've been stuck at end-of-LP numbers (which are below average) for my sq and DL for a few years now. My bench and OHP press have suffered due to recurring bicep tendonitis on and off for 3 years, but I've finally found a way to get rid of it. For the last few months I've been able to squat 3x/week without pain in my bicep tendons, which has never happened before.

    I'm trying to incorporate some OHP again, but they are not part of my current programming for my upper body lifts as they trigger the tendonitis if I go to heavy. I aim at doing 3x5 of OHP every week, but pain/discomfort dictates the load, and its still far below any previous PRs.
    I currently run a third cycle of Greg Nuckols Intermediate high volume bench 3x/week, and will continue with that while doing PB1 programming for sq and deadlift.

    Current stats:
    Age: 33
    Weight: 90 kg (200lbs)
    Height:184cm (6ft)

    Lifts:
    Squat 1rm: 140 kg
    DL 1rm: 175 kg

    BP e1rm: 147.5 kg
    OHP 1rm: probably somewhere between 70-80kg. All time best: 92kg with severe tendonitis.

  • #2
    W1D1

    24. April

    Sq:
    105x6 @7
    110x6 @8
    112,5x6 @9

    RDL:
    100x10
    105x10
    110x10

    Squats were heavy today as I did my workout after a 12hr night shift. According to my previous program I should have squatted 5x5 @ 112,5 today, but I really dont think I could have done that. RPE has been creeping up lately so I think switching programs proved to be a good idea. After the three initial weeks of PB1 the tonnage over the week will become slightly higher than my previous program so I hope I can avoid regression this time. But, that is the most common response when I switch programs. Anyway I'm happy to get a fresh start on a new program.

    I have bad experience with RDLs (back pain), but after watching videos and form tips they felt a bit better. I struggle to load my hamstrings and glutes in general, and my lower back really wants to be the primary mover in these exercises.


    (Greg Nuckols intermediate high 3x/week)
    BP:
    120x3
    120x3
    120x3
    120x3
    112.5x6
    112.5x6
    112.5x6

    CGBP:
    97.5x6
    97.5x6
    AMRAP
    97.5x8 (Probably had one or two more in me but got distracted by someone pulling plates of my rack in the gym on the last rep)
    Last edited by Andreas2019; 04-25-2021, 08:46 PM.

    Comment


    • #3
      W1D2

      26. April

      High Bar squat
      92.5x10 @8
      95x10 @9
      92.5x10 @8.5

      Pendlay rows
      60x15
      60x3
      60x4
      60x3
      60x3
      60x3

      Haven't done HBBS in a while and estimated my 1rep max to be around 130kg. Messed around with the bar placement as the bar kept coming up on my neck, but I ended up lifting slightly heavier than I had anticipated anyway. I made a mistake when loading the bar for the first set, as I was aiming for 87.5 - 92.5 - 97.5 after warming up, but it worked out okay anyway.

      First time doing Myo-reps. I probably went to heavy here, and couldn't squeeze out more than 3 reps on the back-offs. Next week I'll go for 50-55 and try to get more quality reps in.

      BP (GN Week2 / 3rd cycle)
      77.5x8
      90x6
      105x5
      112.5x4
      120x3
      127.5x2
      127.5x2

      OHP
      52.5x5
      52.5x5
      52.5x5

      Slight bicep pain during/after these.
      Last edited by Andreas2019; 04-26-2021, 11:42 PM.

      Comment


      • #4
        W1D3

        28. April

        DL
        130x6 @7
        135x6 @8
        140x6 @9

        Went a bit conservative here, and that last set was more like 8.5. It is really nice to not having to DL on the same day as squatting for a change.

        BP (GN Week 2 / 3rd cycle):
        120x4
        120x4
        120x4

        LTE:
        45x8
        45x8
        45x8
        45x8

        DB BP:
        24x12
        24x12
        24x12
        24x12

        Chins:
        8/8/6/5

        BP was solid today.
        DB bench press for the first time ever instead of the usual dips since I was not working out at home.

        Did chins as usual on last day of the week. Chins are really weak on this program/ but I know I need to do them more than 1x /week to have progression.



        Last edited by Andreas2019; 04-29-2021, 07:15 PM.

        Comment


        • #5
          Hardgainer? I would be pretty happy with that bench press.

          Comment


          • #6
            Originally posted by jask558 View Post
            Hardgainer? I would be pretty happy with that bench press.
            The bench press have always behaved very different than any of the other lifts in my training. With long skinny arms, and not really looking like I lift it doesn't make much sense either, but the movement feels quite natural and easy for me. I guess I just got really lucky with the programming from the very beginning.

            Comment


            • #7
              W2D1

              1. May

              Sq:
              100x6 @6
              105x6 @7
              110x6 @7.5
              112.5x6 @8.5

              RDL:
              100x10 @6
              105x10 @7
              110x10 @8
              110x10 @8

              Quite happy with these squats. My training log contains x amounts of attempts at pushing through 115kgx5 for sets across which have all failed, so I'm pleased to be this close on these RPE's. My previous low rep program had my squat move again after a couple of years with stagnation, so I'm curious if the change in rep scheme when moving on to this program will produce any response.

              BP (GN Week 3 / 3rd cycle):
              127.5x3
              127.5x3
              127.5x3
              127.5x3

              105x8
              105x8
              105x8

              CGBP
              105x4
              105x4
              105x5 (AMRAP)

              Chins:
              8/8/8/8 - just added chins to this workout as there is no point /progress in doing chins once a week for me.

              Heavy sets went quite well, although somewhat slow. Next week calls for 127.5x5 / AMRAP, but it will be a stressfull week at work/traveling leading up to testing day so if I fail short of the 5 reps I'll be just as happy with this volume PR doing 127.5 for a total of 12 reps within the same workout with 3-4minutes rest between sets.
              Last edited by Andreas2019; 05-02-2021, 10:45 PM.

              Comment


              • #8
                W2D2

                3. May

                Sq HB
                85x10 @6
                90x10 @7
                95x10 @8
                95x10 @8

                I was surprised to get through that last set without RPE creeping up.

                BP (GN Week 3 / 3rd cycle):
                77.5x8
                90x6
                105x5
                112.5x4
                120x3
                127.5x2
                127.5x2
                135x1
                135x1

                OHP
                55x5
                55x5
                55x5

                Pain/discomfort in biceps were as last week, maybe slightly higher. I hope to get up to 60kg before I back off if I have to.

                Pendlay rows
                60x15 @ 7-8
                60x4
                60x3
                60x3
                60x3
                60x3
                60x3
                60x2

                Not sure what I think about the Myo reps for rows. The first 15 reps were easy. However after such short beaks I'm unable to squeeze out more than 3 reps for the back-offs. Not sure If I should lighten the load and do higher reps for the activation set or just repeat this weight until I manage more back-off reps.
                Last edited by Andreas2019; 05-04-2021, 07:20 PM.

                Comment


                • #9
                  W2D3

                  5. May

                  DL
                  130x6 @7
                  135x6 @8
                  130x6 @7.5
                  130x6 @8

                  DL’s felt really bad. Moved slow and felt heavy. Snatch grip deadlifts two weeks ago at this exact weight for 3 sets of 5 felt a lot smoother and lighter. Hope it was just a bad DL day.

                  BP (GN Week 3 / 3rd cycle)
                  120x4 x5sets

                  LTE
                  45kg x 8 x5sets

                  Incline Dumbell flyes (slow with pause/stretch at bottom)
                  15kg x12 x 5 sets

                  Chins
                  10/9/7/7/6



                  Comment


                  • #10
                    W3D1

                    Sq
                    100x6 @6
                    105x6 @7
                    110x6 @7.5
                    110x6 @7.5
                    112.5x6 @8

                    Squats felt quite good. Was tempted to go 112.5kg on all sets. That will be the goal for next week.

                    RDL
                    100x10
                    107.5x10
                    112.5x10
                    112.5x10

                    BP (GN Week 4 / 3rd cycle):
                    120x2 x3 sets
                    105x5 x3 sets

                    CGBP
                    112.5x3 x3 sets

                    Comment


                    • #11
                      W3D2

                      12. May

                      Sq HB

                      85x10 @6
                      90x10 @7
                      97.5x10 @8
                      97.5x10 @8
                      97.5x10 @8.5

                      Pendlay rows
                      60x16
                      60x5
                      60x4
                      60x3
                      .
                      .
                      60x2

                      BP (GN Week 4 / 3rd cycle):
                      77.5x6
                      90x5
                      105x4
                      112.5x3
                      112.5x3
                      120x2
                      120x2

                      OHP
                      57.5x5
                      57.5x5
                      57.5x5

                      Comment


                      • #12
                        W3D3

                        14. May

                        DL
                        130x6 @7
                        135x6 @8
                        135x6 @8
                        135x6 @8

                        DL felt weak as last week. Managed to do 135x6 on sets across this time at least.

                        BP (GN Week 4 / 3rd cycle):

                        127.5x5 @9ish

                        This was AMRAP day at the end of the cycle on the GN program. Last week I was sure I’d miss this one, but felt strong on bench today suddenly with form being on point. Think I’ll run a 4th cycle on this 4 week program as I quite enjoy it, and seem to be making some progress on it.

                        LTE
                        45x8
                        47.5x8

                        Incline DB flyes
                        17.5kgx12 x 4 sets

                        Chins
                        13/8/6

                        Comment


                        • #13
                          W4D1

                          Sq
                          100x6 @6
                          105x6 @7
                          110x6 @8
                          112.5x6 @8.5
                          115x6 @9

                          RDL
                          102.5x10
                          107.5x10
                          115x10
                          115x10
                          115x10

                          BP (GN Week 1 / 4th cycle):
                          115x5x5

                          W4D2

                          Sq
                          87.5x10 @6
                          92.5x10 @7
                          100x10 @8
                          100x10 @8.5
                          100x10 @9

                          RPE creeping up but I got excited to squat 100kg for 10 reps for the first time ever.

                          Rows Myo-reps
                          60x16
                          60x3
                          60x3
                          .
                          .
                          .
                          60x2

                          BP
                          80x8
                          92.5x6
                          107.5x4
                          122.5x3
                          130x1
                          130x1

                          OHP
                          60x5x3

                          W4D3

                          DL
                          120x6 @6
                          130x6 @7
                          137.5x6 @8
                          137.5x6 @8
                          137.5x6 @ 8.5

                          BP
                          122.5x3
                          122.5x3

                          LTE
                          47.5x8x3

                          DB inc flyes
                          17.5x12x3

                          W5D1

                          Sq
                          100x6 @6
                          107.5x6 @7
                          115x6 @8.5
                          115x6 @8.5
                          115x6 @9

                          RDL
                          102.5x10
                          110x10
                          117.5x10
                          117.5x10
                          117.5x10

                          BP
                          122.5x3x4
                          115x6x3
                          CGBP
                          100x6
                          100x6

                          W5D2

                          Sq
                          90x10 @7
                          95x10 @7.5
                          102.5x7 @9.5
                          95x10 @8.5
                          95x9 @9.5

                          Felt good during warmup sets but it all fell apart during the work sets.

                          Rows Myo reps
                          60x12
                          60x3
                          60x3
                          .
                          .
                          60x2

                          Last week of the pendlay rows, I've made zero progress on these so if I'm rerunning this template I'll rather run something like 3x5 and LP with 2.5kgs/week.

                          BP
                          80x8
                          92.5x6
                          107.5x5
                          115x4
                          122.5x3
                          130x2
                          130x2

                          W5D3

                          DL
                          120x6 @7
                          130x6 @7.5
                          140x6 @9
                          135x6 @8.5
                          135x6 @9

                          Deadlifts were heavy as expected after the bad squat session I had on weds.

                          BP
                          122.5x4
                          122.5x4
                          122.5x4

                          LTE
                          47.5x8x4

                          Inc DB flyes
                          17.5x12x4

                          W6D1

                          Sq
                          125x1
                          130x1 @9
                          112.5x6 @9

                          Quite happy with this considering the poor performance last week. I'm probably still capable of a 140kg squat, and my main goal is to not regress below that.

                          SLDL
                          110x8
                          115x8
                          120x8

                          First time ever doing these, so they felt quite awkward.

                          BP (GN Week 3 / 4th cycle):
                          130x3x4
                          107.5x8x3
                          CGBP
                          107.5x4x2
                          107.5x5 @9.5 (AMRAP)

                          First time ever doing sets across @ 130kg. There is still a tiny hope I'll pull off 5 reps @ 130kg in a week. Time will show.

                          Comment


                          • #14
                            W6D2

                            Sq 2ct pause
                            80x8 @7
                            85x8 @8
                            90x8 @8.5-9

                            Happy to move on from the 10s. Need to increase the pause at the bottom next week. These were more like 1ct paused when I filmed my final set.

                            BP (GN Week 3 / 4th cycle):
                            80x8
                            92.5x6
                            107.5x5
                            115x4
                            122.5x3
                            130x2
                            130x2
                            137.5x1
                            137.5x1

                            Third week on the GN program hits me really hard as I'm doing 12hr night shifts at work this entire week. Singles were @9+ but I probably have some fatigue from the heavy triples and volume two days ago messing it up. I think I'm pushing it a little doing 4x 4-week cycles of this program in a row, so I'll see if I find anything else to try once I'm done with the 4th cycle next week.

                            OHP
                            60x5x3

                            Very little pain in my bicep tendons today so it was nice to do some OHP again.

                            Lever Row
                            20kg x20
                            20kg x12
                            20kg x15

                            Never done these before and had no idea about any 1rm. I'll add weight next week for sure.

                            Comment


                            • #15
                              W6D3

                              DL
                              160x2 @8.5
                              140x6 @8.5

                              Really happy with these. After last weeks poor performance and the added stress of doing night shifts this week I didn't feel very good and was concerned I might fail the 160kg DL I had decided to try today. Luckily it came off the floor and I went for a second rep without RPE touching the 9-10 range. I've had so many bad DL sessions in a row now so I couldn't resist the opportunity when it suddenly was there. Might have been smarter to add weight and done another single but I was time restricted today as well.

                              BP
                              122.5x4x4
                              112.5x6

                              First time in a looong run I've failed to finish a BP workout as written. I don't see it as a failure at all though, it was just too much for me with the high stress of the 4th cycle coming on night shift week. I didn't fail any reps either as I racked the bar once I knew the time was right. The frequent exposure to heavy singles is really helpful in this matter. Took weight off for the last set instead of grinding through a double as well.

                              DB incline flyes
                              18kg x12x5

                              LTE
                              47.5x8x2
                              47.5x6
                              47.5x5
                              40x7

                              Ran out of time and supersetted DB flyes & LTE. Then I ran out of gas at the end and failed to get all reps in. Happy to have 2 days off now.

                              W6 summary
                              Pretty happy overall. Would have been nice with a heavier squat single on D1 this week, but given last weeks performance I'm glad I got 130 at least.
                              I don't seem to have gained any obvious sq strength so far, but there is still 4 weeks left of the program, and it doesn't seem to be regressing uncontrollably either so it could have been worse!

                              Comment

                              Working...
                              X