Just another “what should i do next” type of post. I’m on the fence about where i should go next and which template(s) i should purchase. My goals are general strength and muscle gains, but in the context that i am in caloric restriction trying to get my waist down to 37-36" (down from 45" to 41 so far). I enjoy the big 3-4 powerlifts and progressing them, but i’m not a powerlifter (do not plan on competing). I’m a 37 year old male. Some history on current programming cycle…
I’m about to finish up a hybrid LP/Rehab type programming. It’s kind of a mash between The old Novice LP with some RPE regulation (basically not doing RPE10 every workout), and some rehab programming built off the 4 phase Malliaris et al approach, which i believe is in alignment w/ how you guys program rehab based on what i’ve read in the forums, recommendations from Michael Ray, & articles here. This site describes the process pretty well, I’ve basically replaced my squat slots (including variations) with the lower body rehab exercises in each day.
My workouts are basically:
Day1
Main slot
Squat (3-0-3 tempo) 4-6 sets of 10-15 reps working up to an RPE 9/10 (goal of titrating down to 6 reps over 12 week period)
Bilateral tempo movement like stepups or split squats 3-4 sets of 10-15 reps working up to RPE 9/10Pressing slot
Bench or Press 5x5 for several weeks, now 4x4 + 4x2 @ -10%Aux slot
Pullups/Chins AMRAP or Rows 3x8### Day2
Main slot
Deadlift 1x5, then 1x4 + 2x4 @ -10%Pressing slot
Bench or Press 5x5 for several weeks, now 4x4 + 4x2 @ -10%Aux slot
Squat (3-0-3 tempo) 4-6 sets of 10-15 reps working up to an RPE 9/10 (goal of titrating down to 6 reps over 12 week period)
Bilateral tempo movement like stepups or split squats 3-4 sets of 10-15 reps working up to RPE 9/10Day3
Main slot
Squat (3-0-3 tempo) 4-6 sets of 10-15 reps working up to an RPE 9/10 (goal of titrating down to 6 reps over 12 week period)
Bilateral tempo movement like stepups or split squats 3-4 sets of 10-15 reps working up to RPE 9/10Pressing slot
Bench or Press 5x5 for several weeks, now 4x4 + 4x2 @ -10%Aux slot
Pullups/Chins AMRAP or Rows 3x8GPP
Ab Wheel and Rowing machine… i just fit these in somewhere during the week, 1-2x.
I am going to do about another week of this progression, but i’m starting to hit the normal walls you’d expect on LP type of programming and i’m ready to transition. I’ll finish out at around (in lbs) 315x4 deadlift, 215x4 Bench, 150x4 Press, 195x8 rows, ~30 reps on chins/pullups AMRAP. Squats were around 230x5 before i started doing the rehab on my left hip/gluteal tendinopathy pains.
I’m only about 3.5 weeks into my hip/gluteal tendinopathy rehab programming so whatever i do i’d like the squat slots to be compatible w/ that. I also prefer a 3 day/week program.
I was leaning towards PowerBuilding I or 3 day Hypertrophy + Strength I. Earlier on i was thinking i’d do the bridge 1.0 as a transition, but looking at it, it seems quite a bit easier than what i’ve been doing. The new Beginner Template looks like it might be good since one of the criteria notes returning from injury or completing rehab templates, but i don’t want to platuea myself out too quick doing another “beginner” program.
What would you recommend in my situation? Do you see issue w/ replacing the squatting slots in any of these 3 templates with the rehab leg exercises i’ve been doing?