PB1 Bench and DL questions

Training Q&A [Moderated]
1

Hi Team,

I had run PB1 based on your recommendation from a post a few months ago. I had deviated slight from the program by :

  1. Opting for t&g bench as my main bench and trap bar DLs as my main DL (Since I wasnt training for any specific powerlifting goals)
  2. Double the sets for arms in the week (by training 4x a week)

I saw really good gains with my Squat going from 100 kg x5 → 120kgx5 @rpe8 and trap bar DL going from 160kg x1 @9 rpe → 184kg x1 @ 9 rpe. My bench strength stayed constant @ 67kg x5 @ 8 rpe . My questions are:

  1. Are the modifications I made an issue for the program ? Especially, Am I making a mistake by not having any pull slots where I pull from the ground with a straight bar (since I only do romanians on day 1 and trap bar dl on day 3 of the week).
  2. Should I run PB1 again seeing that I made good progress on 2/3 lifts ? Are there any modifications to be made for bench programming ?

In general I feel like my bench has refused to budge for a large part of the year (60 → 67 kg x5@ 8 rpe). I am seeing great results for lower body and upper back development under the same recovery resources and programming. Do I need more bench volume ?

Thanks a lot for the work you folks put out, it has been a great resource over the years.

2

Howdy,

Thanks for the update and nice work on the template. To your questions:

  1. Not really. I’d probably concentrate the arm work on 1-2 days rather than splitting it up into 4x/wk, but that’s just me. Trap bar deadlifts = regular deadlifts with respect to general pulling strength, whatever that is.

  2. If you want, sure! I think changing the bench variations you’re doing would be my first move, then consider adding volume…though if you’re doing the latter I would also consider moving on to PB II or III.

-Jordan

3

Thanks Jordan, all makes sense.

WRT

changing the bench variations you’re doing would be my first move, then consider adding volume.

I plan on adding 1 more set for every press slot to begin with. Would you recommend adding volume in a different way , eg a 3rd bench only day ?

Thank you

4

I am not sure that I’d add volume at all right off the bat, as I mentioned I would change exercise variations first. If changing volume, 1 more set on each pressing exercise is a reasonable place to start.

5

Thanks Jordan, all makes sense