Training Modifications

Training Q&A [Moderated]
1

Good afternoon Doctor’s. I’m currently training with Group Programming and planned to have a few one on one training sessions to make some training modifications but things have gone a bit wild in the UK lately and my extra cash has been swallowed up. i was then going to write a message on the Facebook group but my thoughts kind of spiralled so I thought it would be easier to write on here. These are a few training modifications I have thought about, if you could provide some feedback it would be most appreciated.

  1. I can normally fit in 4 training days a week without any problem. I would like to change from 4 lifting days to 3 lifting days and a GPP day to prioritise cardio. However, I would still like to bench on the GPP day to ensure I’m still benching 3 days a week. If I use the Intermediate template this will be easy as I can just add in the third bench day but if I use the Powerbuilding template I intend to add in 3-5 sets of feet up or incline bench for 8-10 reps at a maximum of RPE 8 to ensure additional fatigue is minimal and not disrupt the main body of programming.

  2. My deadlift and squat have responded fantastically well to the programming but unfortunately my bench hasn’t gone up for quite some time. On PB1 (paid for template, not group programming) I really enjoyed starting the second day with bench so I’d like to try that going forward and see if it helps.

  3. Still on bench, I feel like I’m just not very good at singles, could I add in some more volume and do 3-5 singles @8 (when top set/back off is programmed) and/or add a couple more sets in the back off. I was thinking I could try a block of more singles as described, a block of additional back of sets and maybe a block of one day doing more singles and one day doing more back offs and just seeing how I respond? Similarly could I just add additional sets when triples, fives, etc are programmed?

2

Rooble,

Unfortunately, I can’t answer these questions without knowing more about your bench press. SO, how long have you been training, what’s your best bench press, and what have you been benching week-to-week for the last month or so?

-Jordan

3

Thanks for the reply Jordan, sorry for missing this details.

I started strength training in 2018 doing a linear progression type programme and hit a 1RM of 100kg after four or so months which I’ve barely been able to get past to this day. I think I hit 102kg last year but at my last test earlier in the month I failed 105kg.

As I had a test week I’ll post the last month’s programming numbers to give a more accurate representation:

Intermediate 3 - Comp Bench
W1
1@7.5 95kg
1@8.5 97.5kg
4@9.5 90kg

W2
1@8 92.5kg
4@9.5 87kg

W3
1@8 90kg
4@9 85kg

W4
1@7.5 92.5kg
3@8.5 87.5kg

W5
1@8 95kg
4@9 90kg

Intermediate 4 - Comp Bench

W1
1@9 95kg

W2
1@9.5 100kg
1@fail 105kg

W3
6@7 70kg
6@8 72.5kg
6@9 75kg

W4
6@5.5 70kg
6@7 75kg
6@9 77.5kg
6@8 75kg
6@8.5 75kg

For clarify I had a couple of months break last year and tried a intensity day, volume day set up to see if that could get my bench trending in the right direction and these were my numbers when I came back to Group Programming:

​​​​​​Powerbuilding 1 - Comp Bench

W1
6@6 75kg
​​​​​6@7 79kg
6@8 83kg

W2
6@6 75kg
6@7 80kg
6@8 83kg

W3
6@6 75kg
6@7 80kg
6@8 85kg

W4
6@6 81kg
6@8 84kg
6@9 86kg

W5
6@6 81kg
6@7 82kg
6@8 83kg

I should also note that I’ve had a job change and lost my dog which were all very stressful and definitely impacted my training. Still, I can’t help but think that more exposure to heavier weights may have helped my bench press progression.

4

Thanks for the post. Looks like there’s a significant issue translating your strength work to singles. I am not sure that more singles right now is what I’d do, as you’ll get more exposure to them over time without overdoing it. I do think there’s a decent chance that your form needs some adjustment and that you’re overshooting many of the RPE targets. Post a form check in the group and we can go from there.

-Jordan