Currently on PB 1, from week 4 to week 10 i overshooted every top set and subsequent sets as i was overly stressed and going through the motions. My performance dropped from SBD e1rm 185/140/247.5 to 160/132.5/230. I took the regular low stress week and made sure to be extra meticulous with hitting proper rpes but now 9 weeks later performance hasn’t moved a single bit. Is this normal or is there anything else i can do?
What do your actual 1RMs look like now compared to 6 months ago? I wouldn’t compare e1RMs from a period where you were overshooting to a period where you’re not. I assume you’re re-running PB 1 currently?
Hi jordan
6 months ago i was running hypertrophy 1 and nearing my cut lifts were sbd 132.5kg 102.5kg 172.5kg all x8@9 and the first time i ran pb 1 by week 10 my lifts were 162.5kg 127.5kg 222.5kg all 1@8 the second time is where i messed up now 3rd time running to fix things. I suspect i might be off by 0.5rpe on my volume sets but my 1@8 sets are all on point would it make a huge impact being 0.5 rpe off?
My current lifts as of now are sbd 150/120/210 all at 1@8.
My loading for pb 1 block 2
squat 150 1@8 140 3@8 130 3@80%x 3 sets
bench 120 1@8 115 3@8 x 3 sets 100 2x5 @75%
Deadlift 210 1@8 200 3@8 190 3@82% x 3 sets
Howdy,
I’m thinking there may be some e1RM validity issues here, which is why I asked about your actual, tested 1RMs. I suspect the “162.5kg 127.5kg 222.5kg all 1@8” were not @ 8 if your current 1 @ 8’s are 150/120/210. I’d have to see video to be sure, but are you sure the previous singles " @ 8" weren’t near maxes and these current 1 @ 8’s aren’t more in line with the RPE rx?
As you know, there are no singles in hypertrophy I and so it’s possible for those e1RMs to be inflated compared to programs where you’re actually doing singles. I don’t think being 0.5 RPE off makes a big difference, but if it’s more than that and on most sets, it’s possible.
If your e1RMs right now are 160/132.5/230, then I’d be predicting 145/117.5/210 for your current 1 @ 8’s. To be very clear, the singles at 8 are used to practice single rep efforts and gauge your strength each week in order to load the back off sets correctly.
I’m not exactly sure if you’re weaker now than you were before based on this report, but I’d plan on running the template as its currently written for now.
-Jordan
Hi jordan
I dont know my true 1rms as ive never max out before
162.5/127,5/222.5 were indeed @8 before i started overshooting top sets at week 4 to 10 on my second run of pb 1 and this is the 3rd time running it .
I will try to round up the back off sets and see how it goes. How long should i give it before perfomance starts going up and also can i extend block 2 given im not regressing ?
When i said i overshoot from week 4 to 10 i meant i tried to force adaptations and thus accumulated fatigue as i wasnt giving due attention the later weeks.
Also i assume it is always better to be 0.5 rpe under than over right jordan ?
I would run the program as written until it’s end and then move on from it unless you end up having great results. I see no reason to extend block 2 unless you’re making awesome progress.
I wouldn’t say that, no. I would really just try to hit the programmed sets (and subsequent fatigue).