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  • Overload Exercise Substitutions

    All,

    I am about to start the Strength I template coming off two rounds of the Bridge 1.0. The gym I workout in does not allow me to bring any bands or chains in for all the overload variations. What should I substitute in for the overload squat, bench, and deadlifts, and also what should the rep scheme and RPE look like for them (or keep it the same as the template)? As well, does the Strength I template have enough bench/press volume to keep driving those numbers up as compared to Bridge 1.0? I made great progress for the first round of the Bridge, but the second time around I actually lost GainzZz before finally hitting a YUGE 5 lb PR on both.

    Not sure if these are relevant:
    Goals: Strength (and currently losing weight at 1 lb/wk; goal of BW 205)
    Height: 6'2"
    BW: 223
    Waist: 35.5
    S: 380
    B: 280
    D: 490
    P: 180

    Thanks!

  • #2
    CBP,

    Thanks for the post!

    I would keep the same rep, RPE, and overall prescription for the lifts regardless of the variation you end up using.

    I would do rack-pulls/block-pulls for deadlifts and squats w/o belt for the overload squat.

    I do think the strength I template is setup to drive your bench and press up. I do not think The Bridge is a great program for hitting absolute PR's given the length, breadth, and a number of compromises made in the program. Nevertheless, many people have been doing pretty well with it whereas a small proportion of people do worse with it.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Jordan,

      Thanks for the quick reply!

      As for the rack pulls, should I keep doing them mid shin as with the Bridge, or would it be better to move them up towards the knee? I tend to struggle more off the floor than locking out with deadlifts if that changes things. Also,does it matter if I use straps on these to add more weight, or do these need to be strapless to overload my grip (grip usually fails before anything else)?

      What would you recommend for the overload bench?

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      • #4
        Originally posted by cbphillips2 View Post
        Jordan,

        Thanks for the quick reply!

        As for the rack pulls, should I keep doing them mid shin as with the Bridge, or would it be better to move them up towards the knee? I tend to struggle more off the floor than locking out with deadlifts if that changes things. Also,does it matter if I use straps on these to add more weight, or do these need to be strapless to overload my grip (grip usually fails before anything else)?

        What would you recommend for the overload bench?
        I would continue to do the rack pulls from the mid shin and probably use straps, yes.

        If you don't have access to bands, chains, or a slingshot, I'd do board press (perhaps with a towel if you have no boards) or floor press.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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