Losing squat/deadlift strength on GPP Hypertrophy

Training Q&A [Moderated]
1

Hi Barbell Medicine team,

I’ll start by saying I have had great success up until recently on transitioning from starting strength, to the bridge, and now on to your GPP hypertrophy template. My lifts steadily increased for the 8 weeks I was in the bridge, and since transitioning to the hyoeryrohpy template I have seen noticeable positive changes to my body composition, strength increases to my upper body lifts, and a HUGE increase in my general overall conditioning.

However, squats and deadlifts are suffering, my lower back always seems fatigued, and I just cant seem to get in to a comfortable set up position without my lower back feeling compromised. I have tried lowering the weight substantially with no luck.

I am wondering if maybe the drop in squatting frequency and volume has left me out of practice, or maybe the paused myorep squats are too fatiguing on my lower back? (I don’t as have access to safety bar or leg press machine)

Any suggestions or input is appreciated.

Aaron

2

Aconnolly,

Thanks for the post here and I hope you’re doing well. I think that existing (and persisting) fatigue can cause the discomfort you’re having and substantially reducing the load, volume, or variation, may be appropriate.

That said, what has your squat work set weight been for the last 4 weeks?

And if you can do split squats with dumbbells or rig up a belt squat setup- do that instead of paused squat myoreps…

3

Thanks for the response, Jordan. I began week 1 with 295, then 315, week 3 dropped back to 295, and week 4 270 (didnt feel heavy, just unstable going any heavier). My deadlifts have gone from 345 on my working sets of 6 at 8 down to 315 (again bottom range of motion and setup feel awkward). Oddly Romanian deadlifts have been tolerable as long as I can comfortably complete the first rep with a working weight as high as 315.

4

I suppose if you can tolerate those loads, I would continue there and try to take it up weekly as the pain dissipates.

5

Hi Jordan! I did the split squats (I couldn’t go very heavy due to my heaviest dumbbells being 70s…but it was a new movement so I felt it without taxing my back). Then I came in for week 5 day 1 and hit 365 for my 1@8 and 315 for 3 sets of 6@8 with bo issues.

Thanks again

6

Nvm, issue cane back regardless of exercise and load selection for accessories, comp squat and deadlift still seem intolerable, 75 E1RM loads pinning me. Upper body lifts still progressing however. It may be time to go see the doctor.