Going Back to Lower Versions of Programs

Training Q&A [Moderated]
1

Good Day!

Apologies for the frequent posts

So I’ve ran the Beginner Program since 2020 and most of the “Hypertrophy,” “Powerbuilding,” and “Strength” programs since 2020 till now, currently at Powerbuilding III and Strength III remaining. I read before in the descriptions I could’ve ran the earlier versions of the programs repeatedly if I had made good progress with them, but I decided to move on to the more advanced versions. The main question is, would going back to the earlier programs benefit me like would I still progress or rather progress more with them? The idea popped up because, although I’ve progressed from the more advanced programs, it significantly slowed, and I’ve been feeling more fatigued even before reaching the prescribed deload/low-stress weeks.

For background from 2020 to 2023 (I don’t know, it feels slow, but maybe it’s just me)
S 150kg to 195kg
B 84kg to 125kg
D 185kg to 227.5kg

On a side note, would sharp left elbow pain due to narrowing my squat grip be something I could just get used to, or would it be better to retain my wider grip? I mostly narrowed my grip because I could make my upper back tighter compared to my wider grip.

Thanks!

2

Randoolfo,

Thanks for the post and nice work on adding over 120kg to your total! That is significant :slight_smile:

For the programming, you are likely to progress if you’re getting the proper dose and formulation of training. Given your report of fatigue, it may be that some of the less advanced programs are more in line with your current recovery resources. I think trying one out would be reasonable to see how that goes.

For the elbow pain, I don’t see a reliable benefit with a narrow grip, particularly if you have to force it. I think there are other cues regarding active contraction of the back and arm positioning that can achieve the same result in upper back rigidity.

-Jordan

3

Thanks for the response!

Just to be clear, I already did all the Is and IIs for each template before, didn’t skip them, just decided not to repeat. So just to clarify, based on your answer, would that mean I’m better off coming back to the more advanced programs once I’m done repeating the less advanced ones at least until I stop making significant progress? (Though how much progress would constitute repeating a program vs moving on?)

By the way, if say I was prepping for a meet (May 2023) with powerbuilding III (currently week 7) and find out I won’t be able to compete, do I still continue with the program before switching back to the “I” templates or just switch over to hypertrophy I? I had just completed powerlifting II prior to PB III.

4

Randolfo,

Yes, I would go back to one of the I’s or II’s. If/when those fizzle out and you’re feeling really fresh while you run them, you could move up a rung in the template progression.

If you’re making good progress with what you’re doing now, I’d continue on with the current programming. If you’re not, I’d switch now.

-Jordan