Hard gainer attempting PB1 for Sq and DL

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1

As the title says… I’m an extremely poor squatter and deadlifter but attempting a new program anyway. I’ve been stuck at end-of-LP numbers (which are below average) for my sq and DL for a few years now. My bench and OHP press have suffered due to recurring bicep tendonitis on and off for 3 years, but I’ve finally found a way to get rid of it. For the last few months I’ve been able to squat 3x/week without pain in my bicep tendons, which has never happened before.

I’m trying to incorporate some OHP again, but they are not part of my current programming for my upper body lifts as they trigger the tendonitis if I go to heavy. I aim at doing 3x5 of OHP every week, but pain/discomfort dictates the load, and its still far below any previous PRs.
I currently run a third cycle of Greg Nuckols Intermediate high volume bench 3x/week, and will continue with that while doing PB1 programming for sq and deadlift.

Current stats:
Age: 33
Weight: 90 kg (200lbs)
Height:184cm (6ft)

Lifts:
Squat 1rm: 140 kg
DL 1rm: 175 kg

BP e1rm: 147.5 kg
OHP 1rm: probably somewhere between 70-80kg. All time best: 92kg with severe tendonitis.

2

W1D1

  1. April

Sq:
105x6 @7
110x6 @8
112,5x6 @9

RDL:
100x10
105x10
110x10

Squats were heavy today as I did my workout after a 12hr night shift. According to my previous program I should have squatted 5x5 @ 112,5 today, but I really dont think I could have done that. RPE has been creeping up lately so I think switching programs proved to be a good idea. After the three initial weeks of PB1 the tonnage over the week will become slightly higher than my previous program so I hope I can avoid regression this time. But, that is the most common response when I switch programs. Anyway I’m happy to get a fresh start on a new program.

I have bad experience with RDLs (back pain), but after watching videos and form tips they felt a bit better. I struggle to load my hamstrings and glutes in general, and my lower back really wants to be the primary mover in these exercises.

(Greg Nuckols intermediate high 3x/week)
BP:
120x3
120x3
120x3
120x3
112.5x6
112.5x6
112.5x6

CGBP:
97.5x6
97.5x6
AMRAP
97.5x8 (Probably had one or two more in me but got distracted by someone pulling plates of my rack in the gym on the last rep)

3

W1D2

  1. April

High Bar squat
92.5x10 @8
95x10 @9
92.5x10 @8.5

Pendlay rows
60x15
60x3
60x4
60x3
60x3
60x3

Haven’t done HBBS in a while and estimated my 1rep max to be around 130kg. Messed around with the bar placement as the bar kept coming up on my neck, but I ended up lifting slightly heavier than I had anticipated anyway. I made a mistake when loading the bar for the first set, as I was aiming for 87.5 - 92.5 - 97.5 after warming up, but it worked out okay anyway.

First time doing Myo-reps. I probably went to heavy here, and couldn’t squeeze out more than 3 reps on the back-offs. Next week I’ll go for 50-55 and try to get more quality reps in.

BP (GN Week2 / 3rd cycle)
77.5x8
90x6
105x5
112.5x4
120x3
127.5x2
127.5x2

OHP
52.5x5
52.5x5
52.5x5

Slight bicep pain during/after these.

4

W1D3

  1. April

DL
130x6 @7
135x6 @8
140x6 @9

Went a bit conservative here, and that last set was more like 8.5. It is really nice to not having to DL on the same day as squatting for a change.

BP (GN Week 2 / 3rd cycle):
120x4
120x4
120x4

LTE:
45x8
45x8
45x8
45x8

DB BP:
24x12
24x12
24x12
24x12

Chins:
8/8/6/5

BP was solid today.
DB bench press for the first time ever instead of the usual dips since I was not working out at home.

Did chins as usual on last day of the week. Chins are really weak on this program/ but I know I need to do them more than 1x /week to have progression.

5

Hardgainer? I would be pretty happy with that bench press.

1 Like
6

The bench press have always behaved very different than any of the other lifts in my training. With long skinny arms, and not really looking like I lift it doesn’t make much sense either, but the movement feels quite natural and easy for me. I guess I just got really lucky with the programming from the very beginning.

7

W2D1

  1. May

Sq:
100x6 @6
105x6 @7
110x6 @7.5
112.5x6 @8.5

RDL:
100x10 @6
105x10 @7
110x10 @8
110x10 @8

Quite happy with these squats. My training log contains x amounts of attempts at pushing through 115kgx5 for sets across which have all failed, so I’m pleased to be this close on these RPE’s. My previous low rep program had my squat move again after a couple of years with stagnation, so I’m curious if the change in rep scheme when moving on to this program will produce any response.

BP (GN Week 3 / 3rd cycle):
127.5x3
127.5x3
127.5x3
127.5x3

105x8
105x8
105x8

CGBP
105x4
105x4
105x5 (AMRAP)

Chins:
8/8/8/8 - just added chins to this workout as there is no point /progress in doing chins once a week for me.

Heavy sets went quite well, although somewhat slow. Next week calls for 127.5x5 / AMRAP, but it will be a stressfull week at work/traveling leading up to testing day so if I fail short of the 5 reps I’ll be just as happy with this volume PR doing 127.5 for a total of 12 reps within the same workout with 3-4minutes rest between sets.

8

W2D2

  1. May

Sq HB
85x10 @6
90x10 @7
95x10 @8
95x10 @8

I was surprised to get through that last set without RPE creeping up.

BP (GN Week 3 / 3rd cycle):
77.5x8
90x6
105x5
112.5x4
120x3
127.5x2
127.5x2
135x1
135x1

OHP
55x5
55x5
55x5

Pain/discomfort in biceps were as last week, maybe slightly higher. I hope to get up to 60kg before I back off if I have to.

Pendlay rows
60x15 @ 7-8
60x4
60x3
60x3
60x3
60x3
60x3
60x2

Not sure what I think about the Myo reps for rows. The first 15 reps were easy. However after such short beaks I’m unable to squeeze out more than 3 reps for the back-offs. Not sure If I should lighten the load and do higher reps for the activation set or just repeat this weight until I manage more back-off reps.

9

W2D3

  1. May

DL
130x6 @7
135x6 @8
130x6 @7.5
130x6 @8

DL’s felt really bad. Moved slow and felt heavy. Snatch grip deadlifts two weeks ago at this exact weight for 3 sets of 5 felt a lot smoother and lighter. Hope it was just a bad DL day.

BP (GN Week 3 / 3rd cycle)
120x4 x5sets

LTE
45kg x 8 x5sets

Incline Dumbell flyes (slow with pause/stretch at bottom)
15kg x12 x 5 sets

Chins
10/9/7/7/6

10

W3D1

Sq
100x6 @6
105x6 @7
110x6 @7.5
110x6 @7.5
112.5x6 @8

Squats felt quite good. Was tempted to go 112.5kg on all sets. That will be the goal for next week.

RDL
100x10
107.5x10
112.5x10
112.5x10

BP (GN Week 4 / 3rd cycle):
120x2 x3 sets
105x5 x3 sets

CGBP
112.5x3 x3 sets

11

W3D2

  1. May

Sq HB

85x10 @6
90x10 @7
97.5x10 @8
97.5x10 @8
97.5x10 @8.5

Pendlay rows
60x16
60x5
60x4
60x3
.
.
60x2

BP (GN Week 4 / 3rd cycle):
77.5x6
90x5
105x4
112.5x3
112.5x3
120x2
120x2

OHP
57.5x5
57.5x5
57.5x5

12

W3D3

  1. May

DL
130x6 @7
135x6 @8
135x6 @8
135x6 @8

DL felt weak as last week. Managed to do 135x6 on sets across this time at least.

BP (GN Week 4 / 3rd cycle):

127.5x5 @9ish

This was AMRAP day at the end of the cycle on the GN program. Last week I was sure I’d miss this one, but felt strong on bench today suddenly with form being on point. Think I’ll run a 4th cycle on this 4 week program as I quite enjoy it, and seem to be making some progress on it.

LTE
45x8
47.5x8

Incline DB flyes
17.5kgx12 x 4 sets

Chins
13/8/6

13

W4D1

Sq
100x6 @6
105x6 @7
110x6 @8
112.5x6 @8.5
115x6 @9

RDL
102.5x10
107.5x10
115x10
115x10
115x10

BP (GN Week 1 / 4th cycle):
115x5x5

W4D2

Sq
87.5x10 @6
92.5x10 @7
100x10 @8
100x10 @8.5
100x10 @9

RPE creeping up but I got excited to squat 100kg for 10 reps for the first time ever.

Rows Myo-reps
60x16
60x3
60x3
.
.
.
60x2

BP
80x8
92.5x6
107.5x4
122.5x3
130x1
130x1

OHP
60x5x3

W4D3

DL
120x6 @6
130x6 @7
137.5x6 @8
137.5x6 @8
137.5x6 @ 8.5

BP
122.5x3
122.5x3

LTE
47.5x8x3

DB inc flyes
17.5x12x3

W5D1

Sq
100x6 @6
107.5x6 @7
115x6 @8.5
115x6 @8.5
115x6 @9

RDL
102.5x10
110x10
117.5x10
117.5x10
117.5x10

BP
122.5x3x4
115x6x3
CGBP
100x6
100x6

W5D2

Sq
90x10 @7
95x10 @7.5
102.5x7 @9.5
95x10 @8.5
95x9 @9.5

Felt good during warmup sets but it all fell apart during the work sets.

Rows Myo reps
60x12
60x3
60x3
.
.
60x2

Last week of the pendlay rows, I’ve made zero progress on these so if I’m rerunning this template I’ll rather run something like 3x5 and LP with 2.5kgs/week.

BP
80x8
92.5x6
107.5x5
115x4
122.5x3
130x2
130x2

W5D3

DL
120x6 @7
130x6 @7.5
140x6 @9
135x6 @8.5
135x6 @9

Deadlifts were heavy as expected after the bad squat session I had on weds.

BP
122.5x4
122.5x4
122.5x4

LTE
47.5x8x4

Inc DB flyes
17.5x12x4

W6D1

Sq
125x1
130x1 @9
112.5x6 @9

Quite happy with this considering the poor performance last week. I’m probably still capable of a 140kg squat, and my main goal is to not regress below that.

SLDL
110x8
115x8
120x8

First time ever doing these, so they felt quite awkward.

BP (GN Week 3 / 4th cycle):
130x3x4
107.5x8x3
CGBP
107.5x4x2
107.5x5 @9.5 (AMRAP)

First time ever doing sets across @ 130kg. There is still a tiny hope I’ll pull off 5 reps @ 130kg in a week. Time will show.

14

W6D2

Sq 2ct pause
80x8 @7
85x8 @8
90x8 @8.5-9

Happy to move on from the 10s. Need to increase the pause at the bottom next week. These were more like 1ct paused when I filmed my final set.

BP (GN Week 3 / 4th cycle):
80x8
92.5x6
107.5x5
115x4
122.5x3
130x2
130x2
137.5x1
137.5x1

Third week on the GN program hits me really hard as I’m doing 12hr night shifts at work this entire week. Singles were @9+ but I probably have some fatigue from the heavy triples and volume two days ago messing it up. I think I’m pushing it a little doing 4x 4-week cycles of this program in a row, so I’ll see if I find anything else to try once I’m done with the 4th cycle next week.

OHP
60x5x3

Very little pain in my bicep tendons today so it was nice to do some OHP again.

Lever Row
20kg x20
20kg x12
20kg x15

Never done these before and had no idea about any 1rm. I’ll add weight next week for sure.

15

W6D3

DL
160x2 @8.5
140x6 @8.5

Really happy with these. After last weeks poor performance and the added stress of doing night shifts this week I didn’t feel very good and was concerned I might fail the 160kg DL I had decided to try today. Luckily it came off the floor and I went for a second rep without RPE touching the 9-10 range. I’ve had so many bad DL sessions in a row now so I couldn’t resist the opportunity when it suddenly was there. Might have been smarter to add weight and done another single but I was time restricted today as well.

BP
122.5x4x4
112.5x6

First time in a looong run I’ve failed to finish a BP workout as written. I don’t see it as a failure at all though, it was just too much for me with the high stress of the 4th cycle coming on night shift week. I didn’t fail any reps either as I racked the bar once I knew the time was right. The frequent exposure to heavy singles is really helpful in this matter. Took weight off for the last set instead of grinding through a double as well.

DB incline flyes
18kg x12x5

LTE
47.5x8x2
47.5x6
47.5x5
40x7

Ran out of time and supersetted DB flyes & LTE. Then I ran out of gas at the end and failed to get all reps in. Happy to have 2 days off now.

W6 summary
Pretty happy overall. Would have been nice with a heavier squat single on D1 this week, but given last weeks performance I’m glad I got 130 at least.
I don’t seem to have gained any obvious sq strength so far, but there is still 4 weeks left of the program, and it doesn’t seem to be regressing uncontrollably either so it could have been worse!

16

W7D1

Sq
120x1
132.5x1 @ 8.5
115x6 @9
110x6 @8.5
110x6 @9

SLDL
112.5x8 @7
117.5x8 @7.5
120x8 @8.5
120x5 @8.5
100x4 @6

BP
122.5x2x3
107.5x5x3

CGBP
115x3x2

Not the best day today. Have been eating a little more than usual this weekend as I hoped for this week to be better than last week, but can’t really afford more weight gain at this point as I’m already up a little the last few weeks. Lower back felt sore during squats and it really showed when I moved on to DL’s. Hamstring/hip flexibility barely allows for a conventional setup, and straightening my legs slightly makes it impossible to pull from the floor with a straight back. Will fix myself some blocks to pull from as this isn’t working at all. SLDL’s today turned more into conventional deads, but the fatigue or whatever was anyway causing an issue with performance today.

17

W7D2

Paused Sq
80x8
87.5x8 @7
92.5x8 @8.5
92.5x8 @9

Didn’t quite reach @9 on the set that was supposed to be @9 so repeated the same weight instead of taking 5% off for the second set.

Lever rows
20 kg x22
25kg x12x3

BP
80x5
92.5x4
107.5x3
115x3
115x3
122.5x2
122.5x2

Last week of the bench press program, but I’m not going to attempt a new PR this time. Need to figure out what program to run next…

OHP
62.5x3
62.5x4
62.5x4

Bicep pain today. Pushing stuff overhead just creates a myriad of pains, aches and tightness in my arms/biceps and shoulders. Spent some time with the rubber bands after these to get rid of it again.

18

W7D3

DL
162.5x1 @8
142.5x6 @8.5
135x6 @8.5
135x5 @9

BP
140x1

LTE
50x8
50x7

DB flyes
20 kg x12x3

Quite happy with the deadlifts, despite being to far off from any PR’s to happen on this program as it’s only three weeks left.

Worked up to a heavy single on the BP only as opposed to AMRAP @ 130kg. I’m starting a new program in two days and want to be fresh.

19

W8D1

Sq
125x1
135x1 @9
117.5x6 @9.5
110x6 @9
110x3 @9.5
100x3 @8

BP 1ct pause
92.5x5x6

SLDL w/ blocks
112.5x8 @6
117.5x8 @7
122.5x8 @8
122.5x8 @8
122.5x8 @8

Squats were really heavy today. I have a feeling my sq and DL strength is declining from week to week now, but I’ll stick to it two more weeks after this one.

Made some blocks to be able to SLDL without rounding my back, but those blocks had to be 6” so I’m not sure if that ruins the purpose of the exercise though.

Just found a random 4-week routine for BP which I will run just for fun. It incorporates floor presses and some pause stuff I’ve never tried before, so it’ll be interesting to see how it turns out.

20

W8D2

Sq paused
82.5x8 @7.5
90x8 @8
95x8 @9.5
85x8 @8.5
85x8 @9

Just ridiculous squats today. Nothing felt right about these and I felt weak af (because I am probably). Doesn’t seem like it’s getting any better either.

Floor press
75x6
75x6
75x6
85x6
85x6

These were supposed to be 70kg, but that was just way to light to serve any purpose as the bar is still 2-3 inches off my chest when elbows hit the floor.

Lever row
25x25
25x12x4