Changing exercise priority and basic programming?

Training Q&A [Moderated]
1

Hello,

so I want to use your guy’s templates and programs but I do not compete in powerlifting nor do I want to focuse on the big three. I want to focuse on the press and the seal row. Is there a way for me to adjust the programming?

Furthermore my strength is a joke:
Deadlift 5x120kg (265lbs)
Squat 5x80kg (had an injury)
Bench press 5x80kg (176lbs)
Press 5x50kg (110lbs)
Seal rows 5x60kg (132lbs)

6’1’’ around 173lbs

So which template would you recommend to me? Iam lifting for two years now, but did a lot of stupid shit.

thanks in advance

2

I would probably do the beginner template first to get you prepared to specialize in anything. Then I would do Strength I and replace the bench press with the press. The seal row isn’t something I would recommend specializing in.

3

Thanks for the answer.

Why dont you like the seal row? It includes a barbell and isnt limited by lower back fatique.

4

(Couldnt edit) Should I change the programming in the beginner template more towards pressing and rowing? Since the standard format is benching 2x/week and squatting 3x/week and I want a different focuse.

5

It doesn’t use enough muscle mass to be a priority movement I would care about absolute strength in. If you like it, that’s cool- but I don’t.

6

You can do whatever you like, but as a beginner it is unlikely you have the insight and experience to do this at this time and I would advise following the template as written within the constraints given.

7

Barbell Medicine has a bunch of programming templates with 3 GPP days of which one or two have back exercises of your choice. If you did two 8 minute GPP blocks three times a week that would give you 6 blocks to work with: You could do three backs (maybe two days of Seal Rows, pullups one day), 2 days of ab, and one day of arms.

Another fix would be to replace the Pendlay Row with the seal row in some of the plans. That said you probably going to hit less muscle mass with seal row than you would with the Pendlay row (including the lower back and legs). The seal row is pretty close to the seal row in the pull motion its everything else that is different. Its likely comparing leg press to squat or seat overhead press to the standing overhead press. The seal row is a similar version that is just going to hit less muscle muscle.

Ultimately if you don’t want to bench or squat I feel like you are less worried about strength and athleticism and more about bodybuilding. If that is your goal your exercise selections is going to be many times larger than if your goal is strength and athleticism.