Short-term training with no rack

[Abrar Junior Member Find all posts View Profile Close Abrar]

Hi Dr.

I was wondering how to structure training for the next 3 weeks or so with only a barbell and plates. My aim is to develop low rep (1-5) strength performance in BDSM within the next few months, so would it make sense to use the set/rep scheme in Strength 1 (which I plan to run afterwards) with substitute exercises or would you go about it in a different way?

Thanks.

[Jordan Feigenbaum Moderator Find all posts View Profile Close Jordan Feigenbaum]

Hi Dr.

I was wondering how to structure training for the next 3 weeks or so with only a barbell and plates. My aim is to develop low rep (1-5) strength performance in BDSM within the next few months, so would it make sense to use the set/rep scheme in Strength 1 (which I plan to run afterwards) with substitute exercises or would you go about it in a different way?

Thanks.

I'm not sure of the specific strength requirements for BDSM and, furthermore, I don't think that what you do in the next 3 weeks really matters in the grand scheme of things.

That said, I do think that Strength I's programming is well-suited to your goals, yes.

[Abrar Junior Member Find all posts View Profile Close Abrar]

I'm not sure of the specific strength requirements for BDSM and, furthermore, I don't think that what you do in the next 3 weeks really matters in the grand scheme of things.

That said, I do think that Strength I's programming is well-suited to your goals, yes.

Hehe. I was trying to be funny by using the more amusing abbreviation for SBD and (military) press.

[Abrar Junior Member Find all posts View Profile Close Abrar]

Also, if it were Strength 1's programming, which exercises would you substitute for each slot? Hope this isn't too much to ask.

[Jordan Feigenbaum Moderator Find all posts View Profile Close Jordan Feigenbaum]

Also, if it were Strength 1's programming, which exercises would you substitute for each slot? Hope this isn't too much to ask.

I'd probably do a front squat (cleaning the bar into position) or goblet squat for your priority squat, though this may not be as heavy as you want it. I'd do split squats, step-ups, lunges, etc. for other squat-type movements.

For pressing, I'd do floor press, clean and press, 1-arm landmine press (or similar), dips, push-ups, etc.

For rows, you can do pendlay rows, meadows rows, lever rows, shrugs, upright rows etc.

For deadlifts, you can do deadlifts (conv or sumo), RDL, SLDL, snatch grip DL, high pulls, etc.

[Abrar Junior Member Find all posts View Profile Close Abrar]

I'd probably do a front squat (cleaning the bar into position) or goblet squat for your priority squat, though this may not be as heavy as you want it. I'd do split squats, step-ups, lunges, etc. for other squat-type movements.

For pressing, I'd do floor press, clean and press, 1-arm landmine press (or similar), dips, push-ups, etc.

For rows, you can do pendlay rows, meadows rows, lever rows, shrugs, upright rows etc.

For deadlifts, you can do deadlifts (conv or sumo), RDL, SLDL, snatch grip DL, high pulls, etc.

Thanks! I appreciate the extensive list.

I found Zercher and hack squats with a barbell to be highly recommended on some fitness subreddits. Seems like the loadability is on par with regular squats, though I'm not quite sure about the carryover. Perhaps worth an experiment as the overload variation? What are your thoughts on them?

[Jordan Feigenbaum Moderator Find all posts View Profile Close Jordan Feigenbaum]

I found Zercher and hack squats with a barbell to be highly recommended on some fitness subreddits. Seems like the loadability is on par with regular squats, though I'm not quite sure about the carryover. Perhaps worth an experiment as the overload variation? What are your thoughts on them?

This is definitely not true without a rack (much lighter) and I don't think most people will be able to use more weight even if they did have one.

That said, I think they are reasonable exercises that, like other movements, confer very little unique advantages.

[Abrar Junior Member Find all posts View Profile Close Abrar]

Gotcha. Thanks Dr.

BTW, I realise you update the template programs or put together new ones as you see fit with the emergence of new data or changing views. Do you also factor in feedback from customers? If so, how do they usually reach out to you?

[Jordan Feigenbaum Moderator Find all posts View Profile Close Jordan Feigenbaum]

We do get feedback from users via the [email protected] email address