What template is next?

Good afternoon, currently in text week for 2nd run of PB1 Gen 2. Assuming everything goes as planned, should PR in every lift on Friday. Prior PRs are S 380 (missed 395 on third lift) pounds, Bench 230 pounds (missed 240 on 3rd lift) and Deadlift 410 pounds from the first test week of PB1 about 10 weeks ago.

Hoping for S395 to 400 pounds, 240 to 245 pounds bench, and 415 to 420 pound deadlift on Friday. We’ll see.

Looking past Friday, my long term goal remains maximizing performance in the Squat, bench, and deadlift, but I think i want to pivot to some short term goals and just a change from focused strength training. No. 1 short term goal being stricter adherence to the conditioning. I ran the 4day version of PB1, and found that i prioritized lifting and not the conditioning. I only consistently did 1 to 2 of the conditioning sessions. I think running a 3day program will help me better adhere and complete all conditioning.

Additionally, in addition to lifting, i play pickleball and would like to improve my overall conditioning, speed, agility, etc. for pickleball.

Last short term priority is I am trying to lose weight and improve aesthetics. 39 years old, 5’ 9", 37.75 inch waist, and 188 pounds. I’ve lost about 5 pounds and .75 inches off the waist over the last month. Would like to at least get my waist down to 36".

I’m thinking Hypertrophy 1 Gen 2 makes a lot of sense for my goals. But am open to any thoughts you may have. Any thoughts on the Pickleball component lol. I know that’s a unusual request, but its getting tough to keep up with the youngins.

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Matte,

Good luck on the PR test :slight_smile:

I think either Hypertrophy I or General S/C II (3-day) would be your best bets. They both include a significant amount of work for strength, size, and conditioning, but the former prioritizes muscle size and the latter prioritizes strength - both high and low velocity- a bit more.

I don’t think you can go wrong with either, but the Gen S/C II 3-Day might help you scratch that agility/power itch you mention.

Just my 0.02.

-Jordan

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Thanks Jordan, just bought the General S&C 2 template. In looking it over, it looks like exactly what the Dr. ordered, lol. Really excited to get started with it next week. For day 3, I don’t have a trap bar. So ill have to do an alternate movement. Any preferences for my goals? I see Power Cleans are an option. I have not done those since high school football, but think they could be fun and a new challenge. Thoughts?

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Power cleans seem like a great fit there!

Awesome thanks Jordan, update on test week last week and a few follow up questions for GSC 2, 3day block 1. Started it today. Power cleans were fun. My technique is far from perfect, but i think they’ll acomplish my goal of increasing power. I would assume for next week, these count as an Olympic variant and to use the high% for speed work of 2 reps every minute on the minute?

  1. For cardio, I’ve typically rowed for cardio, but would like to get better at running. That said, 4days of running from 0 seems a but much. I was thinking of starting 3 days of rowing and 1 day of running, with the goal of increasing to running all 4 cardio sessions by the end of week 10 of the program. Does that seem reasonable, or would you go about it differently?

  2. High row pull downs on Day 1. Ive had a goal of improving pullups and have been doing so over the past 10 weeks. I started with your recommendation of AMRAP in 12 minutes during my last run thorough PB1. Id like to continue pullups through this block, and this seems like a natural place to put them. However, I cant complete the prescribed rep scheme. That being said, I could complete 2 sets of 4 to 5 at RPE 6, with 6 to 8 reps at RPE 8. Im thinking of doing that and trying to progress by increasing reps within the prescribed RPE. Thoughts?

Last, I have an update on test week. I squated 400 on my 3rd attempt, and it felt so cool. Thats a PR and huge goal of mine. Thanks so much for the programming and advice through the journey. I would of never thought 400 for me was even possible. Excited to see where im at a year from now.

Bench PR at 235, but missed my 3rd attempt at 245. Thats two test weeks in a row ive missed my 3rd bench attempt, so hopefully i improve on that in the future.

DL, 3rd attempt was 420, which would of been a PR, came off the floor fine and in the process of locking out, the bar was slipping out of my hands and i couldn’t lock out. So that was disappointing, but i felt like the stength was there. Next time I test, im going to try chalk. Im assuming the only way to improve grip is to just keep deadlifting?

I apologize for the long posr, Thanks again!!!

Matte,

To your questions:

  1. Yep, the power cleans would be used for the lower body power slot on General Strength and Conditioning 1, 2nd Gen.
  2. I agree. 0/10 would not recommend doing only running (OnlyRuns?) for your conditioning. I’d plan on starting 1x/wk and working up to 2-3x/wk by the end of the 2nd block. I would not recommend doing all running only for the vast majority of individuals.
  3. I would probably do the pull downs as planned. On the last set, you can do a set of pull ups to the prescribed RPE. In the second block, you may be able to hit the rx’d proramming with pull ups.
  4. Nice work on your test, dude. I would DEFINITELY use chalk. I don’t think I’d diagnose a grip issue if you’re not using chalk. I can barely deadlift > 60% of my max deadlift without chalk…less if I’m sweaty.

-Jordan

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Awesome, thanks Jordan. I’ll follow the recommendations and let you know how the block goes.

Wow, good to know about the grip and chalk. I figured chalk would help, but I had no idea it was that significant. Looking forward to trying it.

Got to try chalk for the first time yesterday During S&C 2 block 1. Im blown away at how much stronger my deadlift felt with Chalk. It was a set of 6 at RPE 6, but the E1RM told me it was a 20 pound PR, lol. Really excited to see the progress my DL makes now that Im using chalk.

Also, loving the program. I think its a perfect fit for what I was looking for, so thanks for the recommendation.

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Awesome! Love to hear it :slight_smile: