Hard gainer attempting PB1 for Sq and DL

[Andreas2019 Member Find all posts View Profile Close Andreas2019]

W2D1

Sq
105x5 @6
110x5 @7.5
110x5 @7.5
110x5 @8
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CGBP
100x4 @6
105x4 @7
110x4 @8
115x4 @9

Block pulls
130x7 @6
135x7 @7
140x7 @8
145x7 @8.5

Another rough day at the gym. Sleep has been really bad only getting 3-5 hrs a night lately for some reason.

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W2D2

Sq 2ct pause
92.5x4 @6
97.5x4 @7
102.5x4 @8
107.5x3 @9
102.5x4 @9

Attempted to add 2.5kg to the work sets today. It turned out to bee too much so I only got 3 reps on the top set @9.

OHP
52.5x3x5

I will just LP my OHP the first few weeks and see how my bicep issues develop.

Rows
60x8 @6
65x8 @7
70x8 @8
70x8 @8
70x8 @8.5

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W2D3

DL
130x5 @6
140x5 @7
150x5 @9
140x5 @8
140x5 @8

BP 1ct pause
105x5 @6
110x5 @7
115x5 @8
115x5 @9
110x5 @8
110x5 @8.5

The volume increase from W1 is a bit too much too handle. Haven’t done much full ROM bench pressing lately so the rpe kept creeping up between sets.

Sq 3-0-3
52.5x8x4

Don’t feel like these are doing me any good. It’s really hard to be consistent with the timing here, and the last few reps have a tendency to be a bit faster as fatigue sets in. I’ll just add 2.5kgs every week these 4 weeks and do as best I can.

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W3D1

Sq
100x5 @6
107.5x5 @7
112.5x5 @8.5
112.5x5 @9
110x5 @8.5
110x3 @8
110x3 @8

This turned into a complete mess. Had to do triples to at least reach the same tonnage as last week without deloading. The never-ending grind @110-120x5 continues.

CGBP
100x4 @6
105x4 @7
110x4 @8
117.5x4 @9
117.5x4 @9

Block pulls
132.5x7 @6
137.5x7 @7
142.5x7 @8
150x7 @9

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W3D2

Sq 2ct pause
95x4 @7
100x4 @8
105x4 @9
105x4 @9+

OHP
55x5x3

Rows
60x8
65x8
72.5x8 @8
72.5x8 @8
72.5x8 @8.5

Went away for the weekend and had two days off between D1 and D2 this week.
Squats felt more or less allright today. I wasn’t able to add any weight to the bar, but I was at least able to repeat the same weights as the first the day of this program two weeks ago.

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W3D3

DL
130x5 @6
140x5 @7
152.5x5 @8
145x5 @8
145x5 @8.5

BP 1ct
105x5 @6
110x5 @7
115x5 @8
115x5 @8.5
115x5 @9
110x5 @8

Sq 3-0-3
55x8x4

Deads felt allright. Have done some tweaks to my form lately and it feels a bit less stupid now.

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W4D1

Sq
102.5x5 @6+
107.5x5 @7.5
107.5x5 @8
107.5x5 @8.5
107.5x5 @9
100x5 @8

CGBP
100x4
105x4
120x4 @8.5
120x4 @9
120x4 @9

Block pulls
132.5x7
142.5x7
152.5x7
152.5x7

It’s becoming quite obvious that the squat programming isn’t working for me at all. Looking back I’ve been on a downwards trend the last few months, and in a few weeks I’ll lose my two-plate squat for 5s if this continues. No idea what to do.
CGBP seems to respond well, to bad it’s getting stronger than my squat.

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W4D2

I’ve lost faith in the bridge regarding my squat and switch back to simplicity with a HLM percentage based template for the squat. I’ll follow the rest of the bridge program for BP and DL.

Sq
95x5x2
RPE: way to high

OHP
57.5x5x3

Rows
75x8x4

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W4D3

DL
130x5 @6
140x5 @7
155x5 @8.5
147.5x5 @8
147.5x5 @8.5

BP 1ct
105x5 @6
110x5 @7
115x5x5 @8-9.5

Sq SSB
90x5x4

Happy with the DL for once. 155x5 is pretty much my PR for 5s the last 3 years.
Squats triggered knee-pain for the first time ever today. I’ve noticed my left knee makes a “clicking” sound when climbing stairs the last few weeks, but not causing any kind of pain.
At the bottom of a rep something happened in that knee, and the discomfort/pain increased through the sets. A few hours later it’s more or less gone again.

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W5D1

Sq
110x4x4 @ 8-9

BP 3ct
80x4 @6
90x4 @7
100x4 @8
105x4 @8.5
105x4 @9

DL 2ct
100x4
110x4 @7-8
120x4 @8.5
125x4 @9

W5D2

Sq
97.5x5x2

OHP
60x5x3

Rows
77.5x8x4

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W5D3

DL
135x4 @6
145x4 @7
160x4 @8.5
155x4 @8
155x4 @8

BP 1ct
105x4
110x4
117.5x4
117.5x4
117.5x4
117.5x4
110x4

Sq ssb 2min rest

90x5x4

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W6D1

Sq
105x6
105x6 @ 9.5
105x5 @9
100x6 @8.5

BP 3ct
82.5x3
92.5x3
102.5x3 @8
107.5x3 @ 8.5
107.5x3 @9

DL 2ct pause
100x4
115x4
125x4
125x4

Squat strength continues to drop like a stone in free fall.

W6D2

Sq
100x5x2

OHP
62.5x5x3

Rows
80x8x4


W6D3

DL
170x2
157.5x2

Have had some back pain this week, and it got significantly worse after 2 reps @ 157.5kg. Took the weight off and did a few sets of 10-15 reps at 60kg which was less painful.

BP 1ct
127.5x1
115x4x3
110x4

Sq HB
92.5x5x4

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W7D1

Sq
107.5x5x4

Didn't expect to be able to do this weight but it did move.

Pin BP
100x3
105x3
110x3
110x3
110x3

DL 2ct pause
110x4
115x4
125x4
125x4

Still some back pain, but it didn't increase during the warmups/worksets so I was able to repeat last weeks weight for these.

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W7D2

Sq
102.5x5x2

OHP
65x5
62.5x5
62.5x5
Need to add volume to get these much further, unless I want to punish myself w/ grinding and microloading...

Rows
82.5x6x4

W7D3

DL
172.5x2
160x3
160x3
Training got aborted with a call from work. Had to skip the last two sets... F***ing annoying as these seemed to be moving quite well without any back pain.

Went back in the evening and completed the BP & HB squats:

BP 1 ct
130x1
120x3
120x3
120x3
120x3

Sq HB
95x5x4
No back pain here either