(Another) Program modification question

Hello Drs,

I’ve had additional minor life stressors recently such as changing employers which involves a bit more travel than before (from being 100% at home to 2x/week office work), but still very tolerable in my opinion. I’ve only dropped a kilo since starting this new job about 2 months ago so I don’t think my diet is too bad either (no changes here). The job itself is not stressful.

That said, I haven’t had much success with PL II for benching. I felt pretty smoked heading into week 4. Motivation was really low to the point of me not wanting to lift so I just decided to deload (I only did 2 of the 6 bench movements that week). I think this is the first time that I haven’t wanted to bench/train in 3 years. I might have gone over the RPE targets by 0.5 a few times but nothing crazy. I previously did STR I three times with very good results (+26lbs on bench. status quo after the 3rd run).

Here’s what my current programming looks like (combined beginner template for squat/deadlift and PL II for benching. I only squat 2x/week since I hate squatting):

Day 1
squat
comp bench (PL 2 - Day 1, slot 2)
pull downs

Day 2
supplemental bench 1 (PL 2 - Day 2, slot 2)
accessory press 1 (PL 2 - Day 1, slot 3)

Day 3
squat
RDL

Day 4
supplemental bench 2 (PL 2 - Day 3, slot 2)
accessory press 2 (PL 2 - Day 3, slot 3)

Day 5
DL
supplemental bench 3 (PL 2 - Day 4, slot 2)

Is there a way to arrange the training or exclude certain push movements to help manage the fatigue a bit better? I want to do the program (i.e. PL 2) but I feel like it’s a bit much for me currently.​

SP.

I really wouldn’t expect a big improvement by week 4 and if asked, I would’ve probably not recommended a deload. That said, if you feel like it’s too much, I’d consider running the bench programming from strength I since you had so much success with it. Just my 0.02.

-Jordan

I have an idea. I’ll still do PL II bench but I’ll only do 5 of the 6 movements. I’ll also just do it 3x/week just like STR I. I feel the reduced volume and 3x/week schedule will help make things more tolerable.

Which should I do as the 5th movement from PL II if I’m already doing the following variations [Day 1, Slot 2], [Day 1, Slot 3], [Day 3, Slot 2], [Day 4, Slot 2].
a. Day 2, Slot 2
b. Day 3, Slot 3

Thoughts?

TIA!

Day 2, slot 2. No question :slight_smile:

Day 2, slot 2 it is. Thank you!