Changing PowerBuilding II to 3 Days

Training Q&A [Moderated]
1

Hello,
I’m in week 4 of Powerbuilding II, and while I’ve enjoyed it I think I need to cut out a lifting day, due to work and personal commitments. In addition, my lower back felt over-fatigued at the end of Week 3, and when I got to my top set @8 on comp squat this week I had enough pain that I had to stop after 2 reps. I ended up doing 3 sets of 6@8 on the leg press in order to at least get some work in, but I think I need to back off a bit on the lower back stress and work up slower than the template prescribed. I do have a history of lower back pain over my 2 years of lifting, but I was able to handle Powerlifting II before this just fine. Regardless, 3 days is what I need right now due to time commitments.

I do have Powerbuilding I, but when I ran it before my squat fell a lot more than I expected, and based on previous training blocks I really think I need 3 squat slots in order to maintain or gain strength. So I don’t want to just switch to PB I, but would rather modify PB II to 3 days, while having 3 squat slots.

I was really enjoying PB II up to this point, but look forward to hearing your advice. Thanks!

2

Keith,

I’d probably do something like this:

Day 1:
As planned

Day 2:
Add 3rd bench from Day 3 at end of this day

Day 3:
Sub supplemental pull in for the third movement, but reduce volume and RPE by 1 each.

Let me know if that makes sense to you.

-Jordan

3

Hey Jordan,
Just to clarify:

Day 2:
Are you saying to do 4 movements here, or take out the supplemental press in favor of the bench?

Day 3:
So, the supplemental pull should be, in Week 4, @6, @7, @8, @7?

Thanks,
Keith