Hey guys,
I currently have access to a squat rack, bench press and at home (gyms shut, isolation etc) however, my plates are smaller than usual and I only have enough weight for 50-60% of my squat and DL 1rm. The smaller size of the weight mean I’m currently deadlifting from a deficit so it has made it slightly more challenging however the weight issue still exists in this case.
If I want to follow the 12 week strength template, how would you suggest I modify the squat and deadlift.
Thanks,
Michael.
Michael,
Thanks for the post!
In this situation, you have the following options:
- Alter tempo, e.g. make your regular squats and deadlifts 6-0-0 tempo, or similar to get to target RPE at given rep range.
- Add a pause, e.g. 2 or 3ct pause at the bottom of the squat, bench, and 1" off the floor in the pull or similar to get to target RPE at given rep range.
- Make them unilateral, e.g. split squat, 1-legged RDL or DL, Single-arm bench press, or similar to get to target RPE at given rep range.
- Add reps, e.g. increase rep range to get to target RPE.
So, pick your poison 
If it were me, I’d probably try and add reps, go unilateral, and add a pause depending on the variations.
-Jordan
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Hi Jordan,
I’m in a very similar situation. I’ve managed to buy some weights and a power rack, but the amount of weights I have is like OP, 50-60% of my max. I was doing Powerbuilding 1 prior to the gyms closing, would you think I could continue (or start over) the PB1 template again using the above recommendations?
I would just continue the template with the above recommendations.
What would a tempo deadlift look like ? Just taking longer to pull and then sit it back down I guess ?
A longer eccentric is typically how I would program it.
I don’t currently have a bench, just the power rack. Would floor presses be an okay variation for bench presses, or would you have a different suggestion? A bench is my next purchase, just trying to budget the best I can