# Hard gainer attempting PB1 for Sq and DL **URL:** \ **Category:** Training Logs\ **Created:** [April 25, 2021, 7:01pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724 "2021-04-25T19:01:07Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [June 21, 2021, 10:03pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/21 "2021-06-21T22:03:42Z")
**W8D3** DL 165x2 @8.5 145x6 @8.5 135x6 @8 135x6 @9 Pin BP (pins 2” above chest) 90x1x10 Inc DB press 20kg x12x4 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [June 24, 2021, 9:15pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/22 "2021-06-24T21:15:46Z")
**W9D1** Sq 137.5x1 @9 117.5x5 @9+ 110x6 @9 110x5 @9 Repeated 117.5 for the backoff/volume as last week were 117.5x6 @9.5+. It was heavier this week and I had to cut the set at 5 reps instead. SLDL from blocks 115x8 @6 120x8 @7 125x8 @7.5 125x8 @7.5 125x8 @8 BP 2ct pause rep 1 & 5 each set 100x5x5 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [June 26, 2021, 5:26pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/23 "2021-06-26T17:26:30Z")
**W9D2** Sq 2ct paused 85x8 @7 90x8 @8 95x7 @9 87.5x8 @8.5 87.5x8 @9 Attempted 95kg for a set of 8 again as last week were @9.5+. This week I had a solid @9 at 7 reps though. I might skip the final week of this program and move on as I can’t see any benefit from another week without making any changes. Lever row 25kg x28 25x12x4 Floor press w/pause at bottom 90x6x3 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [June 29, 2021, 8:51pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/24 "2021-06-29T20:51:49Z")
**W9D3** DL 167.5x2 @9 147.5x6 @9 137.5x6 @8.5 137.5x6 @8 (5 min rest/with straps) Pin BP 97.5x1x8 DB inc press 20kg x12 22.5kg x12x3 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 2, 2021, 9:14pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/25 "2021-07-02T21:14:38Z")
**W10D1** Sq 135x1 @9.5 115x5 @9 110x5 @9 105x6 @9 What a day. Just left and went home after these. Squats really are the most frustrating thing I’ve ever encountered. **W10D1(2)** BP w/ 3 sec pause @ 1st rep 107.5x4x5 SLDL from blocks 117.5x8 @6 122.5x8 @7 127.5x8 @7.5 127.5x8 @7.5 127.5x8 @8 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 4, 2021, 6:32pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/26 "2021-07-04T18:32:26Z")
**W10D2** 2ct paused sq 85x8 @7 90x8 @7.5 97.5x8 @9 90x8 @8 90x8 @8.5 Floor press 97.5x4x4 Lever row 27.5x30 27.5x12x4 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 6, 2021, 8:06pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/27 "2021-07-06T20:06:27Z")
**W10D3** DL 170x1 @9 150x6 @9 140x6 @8.5 140x6 @8.5 (w/straps) Pin BP 105x1x6 DB inc press 25kg x12x4 Last workout completed. Not the best day today either and DLs felt weak. Happy to get 150x6 @9 after the heavy single though! I’ve enjoyed the program more or less, despite not seeing any noticeable strength gains on Sq/DL. My squat might actually have suffered a little but I haven’t regressed more than 5-10kg tops which I can live with. DL may have increased 5kg or so. BW has been static throughout these 10 weeks. Not sure what to do next. Have been looking into some 5/3/1 stuff from Andy Baker and a few other programs that limits squats to 2x/week (4-day splits). Time will show! If anyone is reading this has a suggestion I’d appreciate that to! ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 10, 2021, 10:04pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/28 "2021-07-10T22:04:49Z")
**The Bridge** Decided to do the bridge for Sq & DL the next couple of months to avoid starting on a 4-day split in the middle of the summer. Goal is to keep my bw @200 lbs and at least maintain my lifts. Current e1RMs after PB1: Sq: 140 DL: 185 BP: 145 **W1D1** Sq 105x5 @6 110x5 @7 115x5 @8+ Block pulls 130x7 @6 135x7 @7 140x7 @8 BP 1sec pause each rep 115x4x4 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 13, 2021, 12:43am UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/29 "2021-07-13T00:43:27Z")
**W1D2** 2ct paused squat 90x4 @6 95x4 @7 100x4 @8 105x4 @9 Happy with these more or less. I will continue with using a belt for my paused Squats, and keep the 303 as the beltless variant. I suck so insanely bad at squats and think I might benefit from working on my form w/ belt more than once a week. Pendlay rows 60x8 @6 65x8 @7 70x8 @8 Floor press 102.5x4x3 OHP 50x5x3 Haven’t done any OHP in many weeks as it always triggers my biceps tendonitis. Going to follow the bridge for my upper body lifts as well from next week as this is the last week of the 4-week cycle I’ve done with floor pressing and pause work for the first time ever. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 13, 2021, 10:20pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/30 "2021-07-13T22:20:38Z")
**W1D3** DL 130x5 @6 140x5 @7 150x5 @8 BP 1ct pause 105x5 @6 110x5 @7 115x5 @8 Tempo Sq 303 beltless 50x8x3 First time doing these - and they sucked. Felt off-balance, awkward and weak. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 17, 2021, 5:44am UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/31 "2021-07-17T05:44:13Z")
**W2D1** Sq 105x5 @6 110x5 @7.5 110x5 @7.5 110x5 @8 110x5@8.5 CGBP 100x4 @6 105x4 @7 110x4 @8 115x4 @9 Block pulls 130x7 @6 135x7 @7 140x7 @8 145x7 @8.5 Another rough day at the gym. Sleep has been really bad only getting 3-5 hrs a night lately for some reason. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 19, 2021, 5:54am UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/32 "2021-07-19T05:54:49Z")
**W2D2** Sq 2ct pause 92.5x4 @6 97.5x4 @7 102.5x4 @8 107.5x3 @9 102.5x4 @9 Attempted to add 2.5kg to the work sets today. It turned out to bee too much so I only got 3 reps on the top set @9. OHP 52.5x3x5 I will just LP my OHP the first few weeks and see how my bicep issues develop. Rows 60x8 @6 65x8 @7 70x8 @8 70x8 @8 70x8 @8.5 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 22, 2021, 1:42pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/33 "2021-07-22T13:42:29Z")
**W2D3** DL 130x5 @6 140x5 @7 150x5 @9 140x5 @8 140x5 @8 BP 1ct pause 105x5 @6 110x5 @7 115x5 @8 115x5 @9 110x5 @8 110x5 @8.5 The volume increase from W1 is a bit too much too handle. Haven’t done much full ROM bench pressing lately so the rpe kept creeping up between sets. Sq 3-0-3 52.5x8x4 Don’t feel like these are doing me any good. It’s really hard to be consistent with the timing here, and the last few reps have a tendency to be a bit faster as fatigue sets in. I’ll just add 2.5kgs every week these 4 weeks and do as best I can. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 23, 2021, 5:44pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/34 "2021-07-23T17:44:16Z")
**W3D1** Sq 100x5 @6 107.5x5 @7 112.5x5 @8.5 112.5x5 @9 110x5 @8.5 110x3 @8 110x3 @8 This turned into a complete mess. Had to do triples to at least reach the same tonnage as last week without deloading. The never-ending grind @110-120x5 continues. CGBP 100x4 @6 105x4 @7 110x4 @8 117.5x4 @9 117.5x4 @9 Block pulls 132.5x7 @6 137.5x7 @7 142.5x7 @8 150x7 @9 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 26, 2021, 7:30pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/35 "2021-07-26T19:30:47Z")
**W3D2** Sq 2ct pause 95x4 @7 100x4 @8 105x4 @9 105x4 @9+ OHP 55x5x3 Rows 60x8 65x8 72.5x8 @8 72.5x8 @8 72.5x8 @8.5 Went away for the weekend and had two days off between D1 and D2 this week. Squats felt more or less allright today. I wasn’t able to add any weight to the bar, but I was at least able to repeat the same weights as the first the day of this program two weeks ago. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [July 28, 2021, 8:58pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/36 "2021-07-28T20:58:05Z")
**W3D3** DL 130x5 @6 140x5 @7 152.5x5 @8 145x5 @8 145x5 @8.5 BP 1ct 105x5 @6 110x5 @7 115x5 @8 115x5 @8.5 115x5 @9 110x5 @8 Sq 3-0-3 55x8x4 Deads felt allright. Have done some tweaks to my form lately and it feels a bit less stupid now. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [August 1, 2021, 7:19am UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/37 "2021-08-01T07:19:16Z")
**W4D1** Sq 102.5x5 @6+ 107.5x5 @7.5 107.5x5 @8 107.5x5 @8.5 107.5x5 @9 100x5 @8 CGBP 100x4 105x4 120x4 @8.5 120x4 @9 120x4 @9 Block pulls 132.5x7 142.5x7 152.5x7 152.5x7 It’s becoming quite obvious that the squat programming isn’t working for me at all. Looking back I’ve been on a downwards trend the last few months, and in a few weeks I’ll lose my two-plate squat for 5s if this continues. No idea what to do. CGBP seems to respond well, to bad it’s getting stronger than my squat. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [August 2, 2021, 4:50pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/38 "2021-08-02T16:50:08Z")
**W4D2** I’ve lost faith in the bridge regarding my squat and switch back to simplicity with a HLM percentage based template for the squat. I’ll follow the rest of the bridge program for BP and DL. Sq 95x5x2 RPE: way to high OHP 57.5x5x3 Rows 75x8x4 ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [August 4, 2021, 8:59pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/39 "2021-08-04T20:59:02Z")
**W4D3** DL 130x5 @6 140x5 @7 155x5 @8.5 147.5x5 @8 147.5x5 @8.5 BP 1ct 105x5 @6 110x5 @7 115x5x5 @8-9.5 Sq SSB 90x5x4 Happy with the DL for once. 155x5 is pretty much my PR for 5s the last 3 years. Squats triggered knee-pain for the first time ever today. I’ve noticed my left knee makes a “clicking” sound when climbing stairs the last few weeks, but not causing any kind of pain. At the bottom of a rep something happened in that knee, and the discomfort/pain increased through the sets. A few hours later it’s more or less gone again. ---
**Author:** ![Andreas2019](https://avatars.discourse-cdn.com/v4/letter/a/ce73a5/32.png) [@Andreas2019](https://forum.barbellmedicine.com/u/Andreas2019)\ **Post date:** [August 9, 2021, 10:00pm UTC](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724/40 "2021-08-09T22:00:53Z")
**W5D1** Sq 110x4x4 @ 8-9 BP 3ct 80x4 @6 90x4 @7 100x4 @8 105x4 @8.5 105x4 @9 DL 2ct 100x4 110x4 @7-8 120x4 @8.5 125x4 @9 **W5D2** Sq 97.5x5x2 OHP 60x5x3 Rows 77.5x8x4 [Previous page](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724.md?page=1) [Next page](https://forum.barbellmedicine.com/t/hard-gainer-attempting-pb1-for-sq-and-dl/10724.md?page=3)