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Hard gainer attempting PB1 for Sq and DL

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  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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



    Leave a comment:


  • Andreas2019
    replied
    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.

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  • Andreas2019
    replied
    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.

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  • Andreas2019
    replied
    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.

    Leave a comment:


  • jask558
    replied
    Hardgainer? I would be pretty happy with that bench press.

    Leave a comment:


  • Andreas2019
    replied
    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.

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  • Andreas2019
    replied
    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.

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  • Andreas2019
    replied
    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.

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  • Andreas2019
    started a topic Hard gainer attempting PB1 for Sq and DL

    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.
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