I am currently getting back into regular powerlifting training and using the old Strength 1 template. Im currently 4 weeks into it, and started looking for comps around the end of the template for a real test. I literally only have bench only meets in my area, so I wanted to ask if you have any tips on some slight modifications to the program to prioritize the Comp Bench movement.
My first thought was doing switching Day 1 and 2 so that I can have the bench as my first heavy movement during the week rather than the squat, and maybe switching out the press for an incline press so it can be more specific to the bench.
I would very much appreciate to hear you guys’ expert opinion on this.
Thank you!
I think the changes you mention are fine if that’s the direction you’d like to go. I wish I had more time at this current juncture to iterate on this a bit more, but if it were me, I’d consider something a bit different. For example, I’d favor an upper/lower-type split with more bench exposure:
Day 1 (Upper)
Comp bench
horizontal pull
Accessory bench
Triceps
Day 2: (Lower)
Squat
Deadlift
Abs
Day 3: (Upper)
Accessory bench
Vertical Pull
Accessory bench
Triceps
Thanks for answering! Would it be safe to assume that the 4 bench press movements in this layout could follow the same rep schemes of the pressing movements from Strength 1?
Would the same apply for the squat and DL as well?
Also, I heard in one of your podcasts that you have a Deadlift specialization program in your Barbell Medicine plus membership. Is there, or are you possibly planning on doing the same for bench?
You could follow the same rep and set programming from Strength 1, yes. I would likely reduce training load from squats and deadlifts prior to the meet, but you could keep it the same otherwise.