PBII DOMs

Training Q&A [Moderated]
1

Hey docs.

Thanks for the great content you put out there. I’m reaching out because I’m encountering issues on my second run of PBII.

I’ve been training with BBM templates for 2 years now. I ran Beginner Template, then PBI, PBII, LISF-4day, Hypertrophy II, and now PBII again. Something I’ve realized from these two years of training is that I’m really sensitive to DOMS and the pain is terrible, however, it tends to go away after week 2 of every template run, which is something to be expected as we get used to the training stimulus. PBII seems to be the exception though, it seems the problem is the high amount of squat movements in the first two days (Main squat and third squat on Day 1, secondary squat on Day 2). I seem to need 2 days at least to recover from heavy squatting from my experience running the other templates.

My concrete question is, where could I move the Secondary Squat to? Could I perhaps do the RDLs on Tuesday or Monday, and the Secondary Squat on Friday or Thursday?

Thank you, guys, for your time.

Recent training history and stats if they are helpful.

Height: 175cm (5`88).
Weight: 119kg.
Waist: 46. (Quite high, my current focus is to lose weight)

Squat 1RM: 165kg.
Bench 1RM: 105kg.
Deadlift 1RM: 195kg.
Recent templates: LISF4-day, Hypertrophy II.

2

Xtal,

Thanks for the kind words. I think I’d be more on board to reduce the RPE target of Day 1’s squat by 2 and limit the load on Day 2’s squat to something tolerable so you get used to it. I’d try this for 2-weeks. If things are better, I’d increase RPE on Day 1 by 1 for another 2 weeks, still limiting the load on Day 2 to something tolerable. After that, back to normal.

If changing the above doesn’t work within the first 2 weeks, I’d swap exercise 2 on Day 2 and exercise 2 on Day 4.