Dips on PL I and anyway of splitting PL I into 4 sessions?

Training Q&A [Moderated]
1

Hey Drs,

I am a big fan of a lot of your programs, particularly PL 1,2,3 aswell as the PB ones. Keep up the great work!

My question was if there was any way of including weighted dips into the program, possibly replacing the pushdowns and if so how i should program them in. I really enjoy weighted dips and have seen the inclusion of them help my bench.

One last thing, since i train in the morning, the sessions can get very long and i cant always get the sessions fully completed. Is there any way of splitting the 3 lifting sessions to 4 days. It is not a huge deal as 9/10x I can get it done but it might make things a slight bit easier.

2

Jai,

Thanks for the kind words. Glad you dig the programs.

For dips, I would use them in a supplemental pressing slot over an isolation arm exercise. So, I wouldn’t replace press downs, but rather do them as slot 3 or similar on Days 1 or 3 on our 4-day programs like PL/PB II and III.

Assuming you’re talking about the 3-day programs like PL-1 and PB-1, I would consider splitting it up like this:

Day 1

  1. Squat (slot 1, day 1)
  2. Bench (day 1, slot 2) Day 2
  3. Bench (slot 1, day 2
  4. Deadlift (slot 3, day 1) Day 3

Rest

Day 4

  1. Deadlift (slot 1, day 3)
  2. Bench (slot 3, day 2)
  3. Squat (slot 3, day 3) Day 5
  4. Bench (slot 2, day 3)
  5. Squat (slot 2, day 2) ​
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3

Hi Dr Feigenbaum.

During my first run of Strength 1, I took this from a much earlier post of yours, which unfortunately I’m unable to find now:

Day 1:
Squat + supplemental bench

Day 2:
deadlift + accessory bench + accessory squat from day 3

Day 3:
Bench + supplemental squat

Day 4:
Supplemental Deadlift + Supplemental bench

Do you think the difference is trivial between these 2 setups or do you prefer the current one more?​

4

I do not think there’s any difference between the two other than the proximity of the priority squat and deadlift on days 1 and 2, respectively. That’s mostly a personal preference thing so I wouldn’t worry too much about it.

Additionally, if your program is working well for your right now and you’re enjoying it, I would hesitate to change anything.

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5

Would it not be more beneficial to have the training days as Monday, Wednesday, Friday and Saturday?​

Not at all, but this is a fine way to train too.

Also, would running the program as 4 days oppose to 3 be any bit detrimental to my strength gains to if i ran it as 3 days?​

​

No, I don’t think so. ​

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