Modified Strength 1 or Strengthlifting 2?

Training Q&A [Moderated]
1

Hey Dr.

I want to do a press focused program after my run of Strength 1 and was eyeing the Strengthlifting 2 template. However, some of the recent posts made me wonder if perhaps S1, modified for pressing, would be more suited for my level.

I don’t mind training 4 days (+2 GPP) a week, as I’m already doing S1 spread over 4 days (found this modification from an old post of yours).

So yeah, Strength 1 modified for press or Strengthlifting 2?

Thanks.

2

This is more dependent on your level of advancement, as the 4-day templates have a lot more training than the 3-day templates. If you’ve been having good results from Strength I, I see no reason to change that. If not, bumping up the training dose may be the right decision.

3

I really like the results I got from Strength 1 for bench pressing (+40 lb on e1RM in week 7). I’m just not sure if you’d intend someone modifying it for overhead pressing, instead of doing Strengthlifting 2.

My OHP has more or less stayed the same during the 6 weeks it was programmed for. So, I’d like to concentrate on that for my next program.

In case your recommendation is to do S1, but swap bench press variations for presses, could you tell me what exercise substitutions you prefer for all the blocks?

Thanks for your time.

4

TAL,

I think that given your good results on Strength I, it would be reasonable to re-run that with your self-selected pressing variations. My personal favorites are press w/ belt, seated press, paused press, pin press, DB press, and high incline bench.

-Jordan

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