What to do from here?

Training Q&A [Moderated]
1

Hi Doctors,

First of all, I want to say thanks for holding the Seminar in San Antonio, TX. I attended and was very happy with the coaching and knowledge that were provided. I was very excited for where my training was heading coming out of the seminar as I received some nice tips that I have been trying to utilize in my training. My training after the seminar started well but now I have stalled out. I’m getting pretty frustrated. I was wondering if you could provide some tips to help me get over this stall and continue to make progess ? I was looking at purchasing one of the new templates and want to make sure I can make the correct purchase. My goals are to continue to get stronger and more jacked while keeping my waist within safe limits (reduction would be great but I know its hard to lose inches and gain strength).

I am 27 years old and 6’3". I am relatively new to barbell training. I have been training since October of last year. Prior to that I was extremely sedentary and overweight at 278 lbs w/ 40+ inch waist. When i started training I weighed about 198 lbs with 40 inch waist. Currently at 178 lbs with 36.5 inch waist. My training progression has been SSNLP, The bridge 1.0, 3 day Hypertrophy and currently in week 5 of a second run of 3 day hyper.

On the Bridge my E1RMs went squat- 209->228, DL 265->315 (conventional), BP 130->130, OHP 80->92. Following my first run of 3 day hypertrophy i saw some nice increases i was at sqaut 174, DL 319 (sumo), BP 141, OHP 92. Currently E1RMs in week 5 of my second GPP hypertrophy run are squat N/A (still rehabbing), DL 288, BP 130, OHP 87. GPP is usually basketball or riding a stationary Bike to go along with the superscribed arms/back/trunk.

During my first run of the 3-Day GPP Hypertrophy I injured my knee due to switching to sumo DL half way without properly reducing intensity. So my squat tanked and i’m still working on rehabbing. Its getting better since I have de-loaded to an empty bar and reduced intensity on all of my other lower body lifts.

Nutritionally, over the past two weeks I have averaged 2020 Cal, P 156, F 87, C 151. This has resulted in me basically maintaining my weight (+ - ~1lbs)from week to week. I missed a couple of weigh ins so my average is not very accurate.

Also, should I finish this run of the Hypertrophy template or jump into a new program?

Thanks,

Adrian

2

Norb,

Thanks for the kind words and for coming to our seminar!

As far as what to do now, I would consider running the knee rehab template if you’re not back to working with > 70% of your previous weights. If you are past that, then I’d re-run the Bridge (free option) or the General S/C or Powerbuilding 1 templates in a slight surplus (~1 kg per month).

3

Thanks for the response! Going to see how I’m feeling this training week before deciding if I need to run the knee rehab.

4

After squatting yesterday with a relatively heavy load (135), I had quite a bit of pain after my first working set that has continued into today. I think I am going to run the knee rehab template.

Should I continue with the upper body work from the 3 day GPP Hypertrophy or switch to something different?

5

Thanks for recommending me to do the knee rehab program. I just finished it and I am feeling much better! I can squat without much discomfort now.

I recently purchased the beginner template for my wife so I have access to that. Would it be a good option to run the beginner template starting with phase 2 now that I have finished rehabbing?