Overload variation alternatives Strength 1

Training Q&A [Moderated]
1

Hey Dr Feigenbaum, hope you’re doing great!
I will be starting Strength 1 in a few weeks and I’ve seen some overload variations that are equipment dependent. I do not possess any of the equipment or setup required for most or some overload variations , For The overload deadlift I could do a mid-shin pull, for the overload squat, I’m not sure if I should do a pin variation or pause squat. For the overload bench, again I can’t do any of the listed variations . I’d be grateful for your suggestions on alternatives for all overload variations and advice.
Thanks and much respect for your work as always.

Kind regards,
Kirill

2

For squats, I would do a paused squat, pin squat, alternate bar position (e.g. HBBS if you LBBS and vice versa), SSB, or similar

For bench, I would use a towel for “boards”, with 5cm diameter towel under your shirt being a ~2 board bench and a 7cm towel being a 3 board. Could also do floor press.

For deadlifts, I would definitely do mid shin rack pull.

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3

Thanks for your reply doc . Is there any other variation that you could recommend for the bench apart from the two that you listed above?

Kind regards,
Kirill

4

Hey Doc,
I also had one more question, Since the beginning of 2022 till early 2023, I’ve mostly run the Beginner template, Then the old Bodybuilding Block 1 and 2, changed midway to the New BB 3-day template, and then Powerbuilding 1. Enjoyed most of them though I love weeks 6 to 10 on PB1.

I was wondering if Strength 1 would be the right choice given that over the past few months, post my training session I feel quite mentally fatigued and unable to focus on work or any cognitively demanding tasks. I’ve tried to mitigate this by training later in the day which has helped a bit but the fatigue comes later. My diet and sleep are mostly consistent.
SBD numbers for reference are 110kg/60kg/135kg and OHP 45 kg. I’ve seen you write in an older post that Strength 1 is mostly high exertion and less overall fatigue.

Kind regards,
Kirill

5

I really like those for overload bench presses without extra equipment. Mid range pin press would also work as a sub for floor press.

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6

I think strength I would be fine here. I would be conservative on the RPE ratings the first few weeks for good measure.

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7

I don’t know how you would get it to stay on your chest without someone holding it or how it would feel. As mentioned above, I’d just roll up a towel and stuff it under your shirt. Super easy.

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8

Hello,
I have a similar issue as I start Strength I. I’ll buy the red mini bands but delivery will take a while.
In the meantime, for squats, could jump squats or dynamic effort squats be considered in these slots?
This is more out of curiosity and wanting to learn. I can easily choose the options you already explained. I’m under the impression that overloaded exercises such as with bands or chains will primarily work the top part of the movement but will help develop ability to accelerate through the entire range of motion, which I guess helps with power and sticking points.
Regards,
Antonio