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Hard gainer attempting PB1 for Sq and DL

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  • Andreas2019
    replied
    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.

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  • Andreas2019
    replied
    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



    Leave a comment:


  • Andreas2019
    replied
    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!

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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


    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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, 10:20 PM.

    Leave a comment:


  • Andreas2019
    replied
    W8D3

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

    Pin BP (pins 2” above chest)
    90x1x10

    Inc DB press
    20kg x12x4

    Leave a comment:


  • Andreas2019
    replied
    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, 10:54 PM.

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  • Andreas2019
    replied
    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, 10:53 PM.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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!

    Leave a comment:

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