Hey team,
After some awesome progress with PB3 (that I outlined in a previous review) and a brief detour on BB2, I am once again craving strength and jacked gainz. I loved PB3 so much, and it improved my bench press farther than anything ever in ~10 years of training. Now, my OHP is by far my weakest lift, and I’d like to put in the work to get that to 185# or so.
I think it would be really fun to run PB3 again, but while switching the emphasis from bench to OHP, similar to Strengthbuilding II does for PLII. Jordan, as I’ve seen you do elsewhere in this forum, would you mind recommending what exercises to sub into which specific exercise selection slot for all three blocks to hopefully get the best gains?
Sure, no problem. I’d be thinking about the following for Block I, Block II (in parentheses), and Block III, in bold:
Day 1, slot II: Close grip high incline bench (2ct paused incline bench) Pin Incline, chest level
Day 2, slot I: Press w/ belt (press w/ belt) Press w belt
Day 2, slot III: DB high incline bench (DB flat bench) Pin Press, above head
Day 3, slot 2: bench press- either touch and go or close grip (Push Press) Press
Day 4, slot 1: High Incline Bench Press (2ct paused press) Pin Press, shoulder level
Day 4, slot 3: DB press seated (dips) JM Press
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Hi Dr. Jordan, In case the pin variations are not possible to execute due to equipment unavailability or due to being too tall, could you please suggest some alternatives?
Regard,
Kirill
Paused work, using blocks, seated pin variants, etc. would all be fine, as well as pressing with different implements, e.g. axle, swiss bar, or just more regular presses in general.
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