Hi Team,
I’ve posted a few times in the past - thanks for all your help thusfar.
Male. Age - 42. Height - 182cm. Weight 92kgs.
I’ve trained on and off for 20 years and am currently 9 months into a bout of consistent training (those gains sure to take longer the older I get). I’ve run the Beginner Program and am about to complete the testing week of Powerbuilding 1 2nd Gen.
I’ve dealt with chronic back pain for 12 years which has been a little limiting during the day but kept me up at night. There’s nothing showing up on scans, no ankylosing spondylitis, and I’m currently seeing a rheumatologist who has me on 20mg of Tofranil (Imipramine hydrochloride) a night to help improve my sleep, which it has in bouts of 5 - 14 days every month or so. At the moment it doesn’t seem to be working and I’m waking up a few times a night in pain. I add this info for context.
I’m hitting or am just under prescribed RPEs but seem to be getting sorer in general as the program goes on. My back is sorer than normal, most joints are a little sore, and my quads are quite sore throughout the day - I think the squatting volume is getting to me.
Would you recommend a drop in RPE for all movements, a drop in volume or something else to alleviate the pain? I love the training, but don’t want to be uncomfortable just to make progress in the gym.
I plan to move onto Strength 1 next.
Hope that’s enough info to help. Let me know if there’s anything else that might be helpful.
Thanks so much. Angus.
Hey Angus,
Thanks for the post. Sorry to hear about the back pain cropping up. While I do think some back discomfort is fine here and there, especially during intensification periods, my rule of thumb is that it should go away as quickly as it came on in order to keep using the same programming approach. This can be difficult to navigate in a situation like yours where there’s some chronicity. A few thoughts for what I’d do:
- I’d skip the testing week given the back discomfort. I know that may be disappointing, but probably not a great idea to test if you’re having issues with pain that extend into other aspects of your life (e.g. sleep)
- I’d consider a break from the strength-focused programs with single-rep efforts, e.g. Powerbuilding and Powerlifting. Mainly just as a way to control training load. I’d favor the Low-Fatigue General S/C template to see how that works for you re: enjoyment, progress, and symptoms.
- Since you’re at the end of this template, I don’t think any RPE or volume mods are necessary. If you were dead set on moving to Strength 1 next, I would skip any single-rep efforts for the lower body and reduce the RPE targets by 2 for the first block to see how you do.
-Jordan
Thanks for the thoughtful response Jordan.
I ran Day 1 of the testing week yesterday and, having had a week and a bit with less volume (particularly no GPP except light runs), my body is feeling better than it had before my post. Less volume and intensity seems to be helping.
I’d be keen to try either Low Fatigue or General S&C. The S&C looks fun - I love me some olympic lifts - so I might give this a go.
I used to compete in CrossFit comps 18 years ago and miss the competitive element to training but the amount of work required eventually messed with my mental health. I’d like to compete in Powerlifting comps to revisit the fun of competition so would want to eventually move to the Strength programs. Perhaps I see how the S&C program goes then reassess.
Please let me know if you think I’m on the wrong. Otherwise, thanks again for your help and have a great day.
Glad to hear you’re feeling better. I don’t think you’re wrong about your preferences, so whatever you want to do is cool with me!
Thanks Jordan,
I started low fatigue general S/C template today. SSB bars were fun - first time doing them. I’ve got a couple of questions about the set/reps in the app.
Block 1, Week 2, Day 1 - Incline Bicep Curl doesn’t have rep numbers after Set 1. I assume they 8 rep sets.
Block 1, Week 2, Day 3 - same for Tricep Extension. 12 reps per set after the first set?
Thanks,
Angus
Morning!
Check the exercise notes for Incline Biceps Curl and Trirceps extensions. They say:
"12 reps @ RPE 9. Repeat weight x 3 sets to RPE 8. On last set, keep going until you can no longer perform ~ 25% of ROM. Adjust # of reps as needed to maintain RPE target.
All the back off sets don’t have rep numbers, as you’ll have to fill those in as you go.
Ah, got it! Thanks for that Jordan.