Modifying Group Programming

Training Q&A [Moderated]
1

Hi all,

Would like some advice on where to go with my current situation. I’m a bit lost. Been dealing w/ a Hamstring strain since January 2019, and was at one point doing rehab for it w/ the pain & rehab specialists for ~2 months around late winter/early spring (Mainly Deadlift and its variation lifts were impacted) My hamstring would still act up afterward, so I decided to repeat the rehab work w/ a few modifications. Haven’t trained normally since about two months ago. Here is the background info if interested.

https://forum.barbellmedicine.com/forums/pain-and-rehab-q-a-with-dr-derek-miles-and-dr-michael-ray/37489-guidance-with-right-leg-after-going-through-consult-and-repeating-rehab

As of the past 3-4 weeks, things were finally better and I can start deadlifting normally again and perform the supplemental lifts w/ not much problem. No pain really, but I would still feel at times my hamstring get sensitive still bothering me, so if that were to happen, I would change up the exercise next time w/ some 3-1-0 eccentric deadlifts for about ~8 reps. For the past two months, I’ve been repeating the Group Programming Powerbuilding intermediate blocks (1 and 2 and about to enter block 3 after this week is over). My Deadlift yesterday 1@8, w/ 5 x 5 back off sets felt fine overall. I performed them w/ not much pain but was still feeling sensitive.

I am hoping to get some feedback on my plan and advice on what I should do w/ this. As of now, I am feeling very confident and glad that I am the closest I’ve ever been w/ reaching baseline performance. W/ some slight modifications, I am hoping to be back officially soon, but I want to work my way back up slowly and be smart about it.

For the next two weeks it prescribes me to do Snatch Grip RDLS (Week 1 for 8s, Week 2 for 10s) and Deadlifts (Week 1 for 1@8 and 5x5 back off, Week 2 for 1@8 w/ 2 sets of 4 back off)
My plan would be to follow the Snatch Grip RDLs as planned and for week 1 3-1-0 for 8s @5, 6, 7, 8x2, and do the same for DLs for week 2 but for 6s. As I don’t feel like I will be able to tolerate 4s just yet. Sorry for not adding full detail, don’t want to give the template away to the public.

Once those two weeks are done, I would repeat Group Programming Intermediate Block 1 (Which is mainly prescribed as 6s for the Comp.lifts for the month) the way it is. May alternate slightly w/ tempos if need to. Once I complete block 1, I was thinking of repeating blocks 2 and 3. However, I know those are only offered in 3x/week, and I would love to start training 4x/week only because I miss training more frequently. I was thinking of modifying them, but I don’t feel confident in doing it myself as I don’t want to put myself at risk in applying an inappropriate amount of stress which would lead me to either regress or get another injury.

Overall I am not too sure about where to go with this. Should I:

Option A. Continue with the block programs as followed and modify on my DLs and supplements if need be. Do not repeat the blocks
Option B. Continue my suggested plan and seek guidance for modifying blocks 2 and 3 to make them 4x/week
Option C. Repeat blocks starting from block 1 and follow the blocks as normal. No modifications for 3x to a 4x/week.
Option D. None of the above, do something else.

Thank you all for your help. Hopefully, once I am training normally again, I can subscribe back to the group programming and continue making progress. Please let me know if I am missing any important information or if you need clarification with anything.

  • Sean
2

Hey Sean,

Thanks for the post and I hope you had a good holiday. I think this definitely falls under the “should be a consult” umbrella. I’m aware you had a consult for 2 months, but some issues take longer than that. There’s a lot of information here to consider and I think that the specifics here require a higher level of management and more time, as there are a number of different things you mentioned here.

That said, here’s what I’d do:

  1. Skip the singles for deadlifts.
  2. Stick to 8’s on both movements.
  3. Add 1 set on week 2 for both. Don’t add another set until after week 4 or until you switch programs.
  4. Don’t switch to group programming if you’re able to tolerate the 8’s on both movements. Rather, stick with them for a few weeks and see if you can get back to baseline there before picking your next program.
  5. I would make similar modifications to your squat training.
3

Greatly appreciate the quick response, and I hope you enjoyed your holiday as well! Thank you.

Skipping the single for the Deadlifts does make sense, I’ll also stick with doing 8s for the next few weeks and then drop it down to 6 reps if tolerable of doing so. If I feel ready, I’ll decide where to go next with my training program.

If I plan to stick with 8s and tying in with the rehab situation with my leg, I most likely will go with the plan of 8 @ 5, @6, @7, @8x2 for both regular C-D and Snatch grip RDLs. Adding in an additional set on week 2 then another on week 4 as drop sets. Afterward, I’ll drop it down to 6 reps, and repeat. Does this sound like a reasonable plan?

If things don’t work out well, I’ll take some time to figure out what’s going on and seek guidance w/ the pain and rehab specialists.

4

My apologies for the double post, there was a typo. Please disregard the previous unapproved reply.

Greatly appreciate the quick response, and I hope you enjoyed your holiday as well! Thank you.

Skipping the single for the Deadlifts does make sense, I’ll also stick with doing 8s for the next few weeks and then drop it down to 6 reps if tolerable of doing so. If I feel ready, I’ll decide where to go next with my training program.

If I plan to stick with 8s and tying in with the rehab situation with my leg, I most likely will go with the plan starting next week of 8 @ 5, @6, @7, @8x1 for both regular C-D and Snatch grip RDLs. Adding in an additional set on week 2 then another on week 4 as drop sets. Afterward, I’ll drop it down to 6 reps, and repeat Int. Block 1 which is prescribed for 6s for the first 4 weeks until singles are incorporated. Does this sound like a reasonable plan?

If things don’t work out well, I’ll take some time to figure out what’s going on and seek guidance w/ the pain and rehab specialists.