Programming Woes

Training Q&A [Moderated]
1

Jordan and gang,

I am currently finishing up week 12 of Strength 1. Unfortunately, my lifts actually have regressed despite doing the program as written and missing only one week for a vacation (missed week 6 so repeated it twice). Since my last “peak” at the end of the Bridge, I have lost an additional 20 pounds of body weight (I had lost 10 during the Bridge). My plan was to cut down to a 33 in waist over the course of Bridge and Strength 1. Thankfully, my dieting worked and I managed to reduce my waist from 39" to 33". I was aiming to maintain my waist for a month (which I have done) while finishing Strength 1, and then slowly gaining 5-7 pounds while running Powerbuilding 1. However, I am now at a loss for what direction to head since this whole training period has been a slow slide downhill. I decided to stick Strength 1 out just in case things were to turn around but am now thinking that I need to change up some variables. Should I go ahead and run PB1, then move on to Powerlifting 2 (or similar), or is there a more efficient route to take? I assume PB is not necessarily the point of contention, but what strength program to run after it probably is.

ee1RMs after Bridge:
Squat 380, bench 280, deadlift 495

e1RMs for week 12 of strength 1:
Squat 350, bench 265, deadlift 465

Thanks for the PRs BBM has helped me obtain so far! Looking forward to more!

Cheers!

2

CBP,

One thing you might consider is re-running strength I as written whilst maintaining weight. Another option is to add a set (outside of the deload weeks) if you did not see a trend up in your e1RMs at any point during your first run through. That’s a rough guide, but I’d lean towards re-running it given the substantial weight loss- nice job on that BTW.

-Jordan

3

Just want to be clear: are you suggesting I re-run S1 immediately after finishing week 13 next week, or re-run it after PB1? I assumed you meant go ahead and rerun it after next week.

Also, if I decide to re-run as is, but after ~3 weeks haven’t seen an uptrend, would I then start adding in an extra set? And would an extra set on one of the back off sets that is percentage based be added to the highest percentage or lowest? For example, if the given sets and reps for an exercise is 1 rep@8, 1 rep @9, 3 reps@85%, 2 reps@89% for two sets, and 4 reps@75%, where would the set be added?

Thanks for the help, and good luck in your meet this week! Looking forward to the deadlift PR…

4

Yea I’d re-run it again immediately. You could add another set if you’re not seeing a trend up a month in, sure. I’d add the extra set @ 75% in the example you listed.

-Jordan