Exercise selection in block 1 and 2

Training Q&A [Moderated]
1

I have completed General Strength and Conditioning II 3-day 2 times, and is now getting ready for a 3rd time.

There are many exercises to choose from, but I have found out which ones I like best.

Is it a problem if I choose almost the same exercises in block 1 and block 2?

Block 1

Day 1
Main Squat: High bare Back Squat
Main Vertical Press: Standing Barbell Overhead Press
Speed Hinge: Power Cleans
Supplemental Vertical Pull: Pull-up
Trunk: V-Ups

Day 2
Main Horizontal Press: Flat Bench Press
Main Horizontal Pull: Pendlay Row
Supplemental Squat: Front Squat
Triceps: Dips
Biceps: Dumbell Curl

Day 3
Main Hinge: Conventional Deadlift
Speed Press: Push-Press
Unilateral Squat: Walking Lunges
Supplemental Horizontal Pull: Bent Over Row
Hamstrings: Dumbbell SLDL

Block 2

Day 1
Main Squat: Same exercise as in block 1
Main Vertical Press: Same exercise as in block 1
Supplemental Hinge: Stiff Legged Deadlift
Supplemental Vertical Pull: Chin-ups
Trunk: Same exercise as in block 1

Day 2
Main Horizontal Press: Same exercise as in block 1
Main Vertical Pull: Pull-up
Speed Squat: Power Snatch
Triceps: Same exercise as in block 1
Biceps: Same exercise as in block 1

Day 3
Main Hinge: Same exercise as in block 1
Speed Press: Push Jerk
Unilateral Squat: Same exercise as in block 1
Supplemental Horizontal Pull: Same exercise as in block 1
Quadriceps: Box Step Ups

2

It’s fine if you want to do that. I prefer a bit more variety for myself and when I coach others. I’d encourage you to do the same, but I’m also okay if you want to keep things more similar block to block.

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3

Why do you prefer a bit more variety?

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4

Improved movement proficiency, reduced risk of overuse injury, and greater breadth of movement-specific adaptations.

There’s a section in the eBook of the program you’ve been running discussing exercise selection for more info. You are free to do what you like of course, it’s just my coaching preference to have a higher amount of variety…especially in people that are training for health-related purposes.

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