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Hard gainer attempting PB1 for Sq and DL

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  • #16
    W7D1

    Sq
    120x1
    132.5x1 @ 8.5
    115x6 @9
    110x6 @8.5
    110x6 @9

    SLDL
    112.5x8 @7
    117.5x8 @7.5
    120x8 @8.5
    120x5 @8.5
    100x4 @6

    BP
    122.5x2x3
    107.5x5x3

    CGBP
    115x3x2

    Not the best day today. Have been eating a little more than usual this weekend as I hoped for this week to be better than last week, but can't really afford more weight gain at this point as I'm already up a little the last few weeks. Lower back felt sore during squats and it really showed when I moved on to DL's. Hamstring/hip flexibility barely allows for a conventional setup, and straightening my legs slightly makes it impossible to pull from the floor with a straight back. Will fix myself some blocks to pull from as this isn't working at all. SLDL's today turned more into conventional deads, but the fatigue or whatever was anyway causing an issue with performance today.

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    • #17
      W7D2

      Paused Sq
      80x8
      87.5x8 @7
      92.5x8 @8.5
      92.5x8 @9

      Didn't quite reach @9 on the set that was supposed to be @9 so repeated the same weight instead of taking 5% off for the second set.

      Lever rows
      20 kg x22
      25kg x12x3

      BP
      80x5
      92.5x4
      107.5x3
      115x3
      115x3
      122.5x2
      122.5x2

      Last week of the bench press program, but I'm not going to attempt a new PR this time. Need to figure out what program to run next...

      OHP
      62.5x3
      62.5x4
      62.5x4

      Bicep pain today. Pushing stuff overhead just creates a myriad of pains, aches and tightness in my arms/biceps and shoulders. Spent some time with the rubber bands after these to get rid of it again.

      Comment


      • #18
        W7D3

        DL
        162.5x1 @8
        142.5x6 @8.5
        135x6 @8.5
        135x5 @9

        BP
        140x1

        LTE
        50x8
        50x7

        DB flyes
        20 kg x12x3

        Quite happy with the deadlifts, despite being to far off from any PR's to happen on this program as it's only three weeks left.

        Worked up to a heavy single on the BP only as opposed to AMRAP @ 130kg. I'm starting a new program in two days and want to be fresh.

        Comment


        • #19
          W8D1

          Sq
          125x1
          135x1 @9
          117.5x6 @9.5
          110x6 @9
          110x3 @9.5
          100x3 @8

          BP 1ct pause
          92.5x5x6

          SLDL w/ blocks
          112.5x8 @6
          117.5x8 @7
          122.5x8 @8
          122.5x8 @8
          122.5x8 @8

          Squats were really heavy today. I have a feeling my sq and DL strength is declining from week to week now, but I’ll stick to it two more weeks after this one.

          Made some blocks to be able to SLDL without rounding my back, but those blocks had to be 6” so I’m not sure if that ruins the purpose of the exercise though.

          Just found a random 4-week routine for BP which I will run just for fun. It incorporates floor presses and some pause stuff I’ve never tried before, so it’ll be interesting to see how it turns out.
          Last edited by Andreas2019; 06-21-2021, 09:53 PM.

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          • #20
            W8D2

            Sq paused
            82.5x8 @7.5
            90x8 @8
            95x8 @9.5
            85x8 @8.5
            85x8 @9

            Just ridiculous squats today. Nothing felt right about these and I felt weak af (because I am probably). Doesn’t seem like it’s getting any better either.

            Floor press
            75x6
            75x6
            75x6
            85x6
            85x6

            These were supposed to be 70kg, but that was just way to light to serve any purpose as the bar is still 2-3 inches off my chest when elbows hit the floor.

            Lever row
            25x25
            25x12x4
            Last edited by Andreas2019; 06-21-2021, 09:54 PM.

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            • #21
              W8D3

              DL
              165x2 @8.5
              145x6 @8.5
              135x6 @8
              135x6 @9

              Pin BP (pins 2” above chest)
              90x1x10

              Inc DB press
              20kg x12x4

              Comment


              • #22
                W9D1

                Sq
                137.5x1 @9
                117.5x5 @9+
                110x6 @9
                110x5 @9

                Repeated 117.5 for the backoff/volume as last week were 117.5x6 @9.5+. It was heavier this week and I had to cut the set at 5 reps instead.

                SLDL from blocks
                115x8 @6
                120x8 @7
                125x8 @7.5
                125x8 @7.5
                125x8 @8

                BP 2ct pause rep 1 & 5 each set
                100x5x5
                Last edited by Andreas2019; 06-24-2021, 09:20 PM.

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                • #23
                  W9D2

                  Sq 2ct paused
                  85x8 @7
                  90x8 @8
                  95x7 @9
                  87.5x8 @8.5
                  87.5x8 @9

                  Attempted 95kg for a set of 8 again as last week were @9.5+. This week I had a solid @9 at 7 reps though. I might skip the final week of this program and move on as I can’t see any benefit from another week without making any changes.

                  Lever row
                  25kg x28
                  25x12x4

                  Floor press w/pause at bottom
                  90x6x3

                  Comment


                  • #24
                    W9D3

                    DL
                    167.5x2 @9
                    147.5x6 @9
                    137.5x6 @8.5
                    137.5x6 @8 (5 min rest/with straps)

                    Pin BP
                    97.5x1x8

                    DB inc press
                    20kg x12
                    22.5kg x12x3

                    Comment


                    • #25
                      W10D1

                      Sq
                      135x1 @9.5
                      115x5 @9
                      110x5 @9
                      105x6 @9

                      What a day. Just left and went home after these. Squats really are the most frustrating thing I’ve ever encountered.

                      W10D1(2)

                      BP w/ 3 sec pause @ 1st rep
                      107.5x4x5

                      SLDL from blocks
                      117.5x8 @6
                      122.5x8 @7
                      127.5x8 @7.5
                      127.5x8 @7.5
                      127.5x8 @8


                      Comment


                      • #26
                        W10D2

                        2ct paused sq
                        85x8 @7
                        90x8 @7.5
                        97.5x8 @9
                        90x8 @8
                        90x8 @8.5

                        Floor press
                        97.5x4x4

                        Lever row
                        27.5x30
                        27.5x12x4

                        Comment


                        • #27
                          W10D3

                          DL
                          170x1 @9
                          150x6 @9
                          140x6 @8.5
                          140x6 @8.5 (w/straps)

                          Pin BP
                          105x1x6

                          DB inc press
                          25kg x12x4

                          Last workout completed. Not the best day today either and DLs felt weak. Happy to get 150x6 @9 after the heavy single though!

                          I’ve enjoyed the program more or less, despite not seeing any noticeable strength gains on Sq/DL. My squat might actually have suffered a little but I haven’t regressed more than 5-10kg tops which I can live with. DL may have increased 5kg or so. BW has been static throughout these 10 weeks.

                          Not sure what to do next. Have been looking into some 5/3/1 stuff from Andy Baker and a few other programs that limits squats to 2x/week (4-day splits). Time will show!
                          If anyone is reading this has a suggestion I’d appreciate that to!

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                          • #28
                            The Bridge

                            Decided to do the bridge for Sq & DL the next couple of months to avoid starting on a 4-day split in the middle of the summer. Goal is to keep my bw @200 lbs and at least maintain my lifts.
                            Current e1RMs after PB1:
                            Sq: 140
                            DL: 185
                            BP: 145

                            W1D1
                            Sq
                            105x5 @6
                            110x5 @7
                            115x5 @8+

                            Block pulls
                            130x7 @6
                            135x7 @7
                            140x7 @8

                            BP 1sec pause each rep
                            115x4x4



                            Comment


                            • #29
                              W1D2

                              2ct paused squat
                              90x4 @6
                              95x4 @7
                              100x4 @8
                              105x4 @9

                              Happy with these more or less. I will continue with using a belt for my paused Squats, and keep the 303 as the beltless variant. I suck so insanely bad at squats and think I might benefit from working on my form w/ belt more than once a week.

                              Pendlay rows
                              60x8 @6
                              65x8 @7
                              70x8 @8

                              Floor press
                              102.5x4x3

                              OHP
                              50x5x3

                              Haven't done any OHP in many weeks as it always triggers my biceps tendonitis. Going to follow the bridge for my upper body lifts as well from next week as this is the last week of the 4-week cycle I've done with floor pressing and pause work for the first time ever.

                              Comment


                              • #30
                                W1D3

                                DL
                                130x5 @6
                                140x5 @7
                                150x5 @8

                                BP 1ct pause
                                105x5 @6
                                110x5 @7
                                115x5 @8

                                Tempo Sq 303 beltless
                                50x8x3

                                First time doing these - and they sucked. Felt off-balance, awkward and weak.

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