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Hard gainer attempting PB1 for Sq and DL

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  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:


  • Andreas2019
    replied
    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.

    Leave a comment:

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