Low Fatigue alternative

Training Q&A [Moderated]
1

Hello BBM team,

I am hoping to get a quick programming tip.

I ran two low fatigue powerlifting templates in a row last year (gen 1 & gen 2) and I am now considering to alternate with a strength template this year, when I will finish the powerbuilding template.

Which one of the three strenght templates would you recommend in this case, and does this alternating pattern make sense at all?

Thanks

2

Off the cuff, I’d be thinking Strength III, though I could provide more intel if I knew what you were looking for in the template vs. repeating one of the included programs from the Low Fatigue Gen 2 template.

3

Thank you for the reply.

I don’t really have a very specific reason for changing, as I liked the LF training. I am just curious to learn how I respond to other different approaches.

Last year I had better results the first cycle, likely because it was the 1st time i used a proper PL program, but so I thought it wouldnt hurt to alternate.

I will have a look at strength III :slightly_smiling_face:

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4

So I got the strenght III, and looks good, thanks! I will try it later this year.

For now I am (re)starting with the low fatigue PL and this time I am able to use the overloaded variations for bench and squat. I have a couple of questions about that. I hope its ok if i drop them here.

For squat I tried bands. I used rogue red bands doubled, meaning that i loop them twice, effectively halving their length. The setup was surprisingly stable with a decent tension also in the hole. I worked up to a triple with 120 kg. at ~8.5. At the same rpe i can do 5 with 145. Does this make sense? Is this is a good amount of band tension considering its the first time I try bands?

For bench I tried a reactive slingshot. Here things felt a bit less smooth. I could do 2 reps with 100 @ 9 with my e1rm being 103. For context, I have far less experience with bench w.r.t. squat and deadlift, and my sticking point is in the upper half of the rom. My question in this case 1) is it worth continuing with the slingshot or maybe better just get more practice with raw bench 2) should i bench 1 ct with the slingshot?

Thanks.

Enrico

5

I usually like ~ 15-25% of “accommodation” for these variants, i.e. you should be lifting ~ 15-25% less bar weight than you otherwise would. I don’t know what your squat or bench press weights are to weigh-in on this (pun-intended).

I don’t recall any doubles at RPE 9 on Strength III. Given all the bench work on that program, I think having the slingshot in one of the slots is a reasonable idea. I don’t think restricting movement variety here is a good idea.

6

Thank you.

Then I take that the band tension for squat is more or less in the range you suggest with this setup, as in that set it felt like having a bit more than 25 kg on top of the 120 (sorry, my writing was a bit confused :sweat_smile:).

I will also keep going with the slingshot. The bench double at 9 was just a (big) overshooting for a triple when doing ascending sets, anyway I can now make a good guess for where to start next week.

Thank you for the clarifications.

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