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Powerlifting I Template overload exercise selection

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  • Powerlifting I Template overload exercise selection

    Question:
    What other options are there that do not require special equipment? (for overload squat in particular) in PL1

    Background:

    I recently bought Powerlifting I Template and found while the instructions say to use the exercise selection tab there is none, and I was advised to view the text in the boxes for alternatives but I was unable read it / even shrinking the text and putting on reading glasses, the text is not on the screen/visible. I did find a 'hack' to view the information and thought I'd share with others: If you copy the cell, then paste values or text-only, you can see the text.
    Recommendation: restore the exercise selection tab or add the list of alts to the instructions/pdf

    Because of covid risk etc. I recently bought equipment but have to work out in a small city yard. I have a squat rack, stands (which allow pin bench & squats, safety if close to 1rm), barbell, and weights for the barbell.

    Below is the text from each exercise selection portion I could find - I underlined those variations that do not appear to require specialized equipment (i.e. I can use other weight plates or pieces of wood for block pulls, driveway for floor press)

    "Overload Squat
    The overload squat is equipment dependent. . I would prefer the sqauat w/ chains (using ~20% 1RM in chain weight), to squat w/ bands, to squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a history of shoulder issues with the low bar squat, consider preferentially using the SSB squat variation or high bar squat."

    "Overload Bench 1
    The overload bench is equipment dependent. I would prefer the slingshot bench to bench w/ chains, to bench w/ bands, to floor press or board press, but all are good options. Use the same variation each week.the slingshot bench to bench w/ chains, to bench w/ bands, to floor press or board press, but all are good options.."

    "Overload Deadlift
    The overload deadlift is equipment dependent. . I would prefer the deadlift w/ mini bands OR deadlift w/ chains (using ~20% 1RM in chain weight), to mid shin rack or block pulls to trap bar DL or alternate stance DL. Use the same variation each week. If you have a history of low back pain issues with the deadlift, consider preferentially using the trap bar DL or sumo DL."

    Thanks for any assistance you can provide,

  • #2
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    • #3
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      Wellyx Gym Management Software

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