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Hard gainer attempting PB1 for Sq and DL

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  • #31
    W2D1

    Sq
    105x5 @6
    110x5 @7.5
    110x5 @7.5
    110x5 @8
    [email protected]

    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.

    Comment


    • #32
      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

      Comment


      • #33
        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.

        Comment


        • #34
          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

          Comment


          • #35
            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.

            Comment


            • #36
              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.

              Comment


              • #37
                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.

                Comment


                • #38
                  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

                  Comment


                  • #39
                    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.

                    Comment


                    • #40
                      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

                      Comment


                      • #41
                        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

                        Comment


                        • #42
                          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

                          Comment


                          • #43
                            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.

                            Comment


                            • #44
                              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

                              Comment

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