Good people of Barbell Medicine, I bring questions and as much information as I can to base your answers.
I am Male, 5’ 11", ~185lbs, 15% Bodyfat (Navy Method), and 31" waist. I have been “seriously” weight training for about two years and compete at the upper-collegiate level in springboard diving. My E1rm in the arbitrary power lifts are 185#bench, 275# squat, and 345# deadlift. I have been loosely following the bridge, but I am currently in a merchant marine (sailor) internship period and only have about 45 to 90 minutes a day for resistance training and prioritize the compound exercises and variations.
Firstly, I’ve been concerned for some time about my squat growth, as I peaked at 315# for 3 reps in 2019 before a knee injury scared me away from the movement, and I haven’t been able to build back the strength nearly as quickly, although my deadlift is progressing nicely. Am I overthinking the training, or could there be something different at play? My bar speed slows down during my heavier triples and single in squat, but I remain at similar speeds at my heavier deadlifts. I do not low bar squat, as I find it uncomfortable.
My next concern is an apparent plateau in hypertrophy outcomes with my current training stimulus. As stated, I do not have an exceptional amount of time to train and I do not think an increase in RPE would be practicable without lowering volume as rest time between sets is not a luxury I have; I stay between RPE 6.5-8. My nutrition is not perfect, but is within an acceptable range for my goals of a slow lean bulk. My hypothesis is that since I cannot conform to the program as written I may be out of luck until I can conform better. Am I overthinking the issue?
Lastly, I am considering beginning supplementing with the recommended 5-10grams/day of creatine monohydrate, likely via Peri-RX. In your opinion would this make much of a difference? I have read the literature as your articles have presented it and/or your YouTube videos and am of the opinion “It’s worth a shot.”
I apologize if this is too lengthy for the forums and is bordering on or simply is consultation.
Thank you for your reply, I’m doing well and hope the same for you.
I hope that these clarifications can provide you with enough background to base your conclusions.
My squat e1RM has steadily progressed over the last 3-6 months coinciding with Rippetoe’s classifications, increasing in strength weekly. In January of this year my e1RM was 225# reinforced by a 1RM at RPE10 at the weight. February my e1RM for squat went up to 252# based a triple of 225 @ RPE 9. March, my e1RM for squat was the same as the prior month. April my e1RM increased to 277 based on a set of 5 reps of 225 at RPE 8. May, my e1RM went to 290# based on a triple at 250, but I could only manage 1 rep at 275 which at what I would consider RPE 9.5. As of this month, my e1RM sits at 277 based on 5 at 225# at RPE 8, like April.
Comparing the progress to my deadlift, I pulled 315# in March for a “real” 1RM, and my e1RM is now 340# based on 5 reps of 275# at RPE 8
I feel like I have large fluctuations in strength in the movement depending on the day, although my psychosocial stressors remain approximately the same. I felt much stronger in May than I do now, which has been reflected by the regression in my working sets’ loads. the 250# now vice in may feels more like a 9 or 9.5 which I can’t justify doing since my job is also physically demanding.
I have been tracking muscle growth based on bodyweight, body fat % measured by Navy method, and by measuring muscle belly circumference without flection. My bodyweight has increased from 180# to 185# since March, and my body fat has stayed nominally the same. I have noted an increase of approximately 1/4 inch in calf muscle, measured mid shin around the gastrocnemius, and an average increase of approximately 1/2 inch in the quads, measuring just above the knee, and again around mid quad.
I’ll be trying out the watermelon Peri-RX once my order gets delivered B)
Sounds like your squat responded okay to the program, but it’s time to move on and I’d aim to be conservative on the RPE ratings. I’d probably do Strength I and split it up over 4 days given the time constraints. It’d look like:
Day 1
Comp Squat
Accessory Bench
Day 2
Comp Bench
Accessory pull
Day 3
Comp DL
Accessory Bench
Day 4
Accessory Bench
Accessory Squat
Hypertrophy also seems to be going well provided the waist measurement has stayed the same. Nice work!!
Thank you for the advice, I hadn’t even considered that a change in programming could have been the solution. I’ll be switching over to this modified Strength 1 starting on Monday! I’ll be sure to track my progress well so I can give good updates as I go through the program.
