Hello,
I am looking at starting Powerlifting II and had a question on acceptable overload substitutions.
I realize you guys provide a number of substitutions already, but given the current state of the world I am limited to a combo rack and a barbell right now. What would you suggest regarding the SBD overload substitutions in a minimal garage setup?
Could I just place variations here instead? High bar squat, pause squat, pause deadlift, etc?
Could you use bands? If not, sure you can do other variations if you like.
Thanks for the reply Jordan.
I suppose I could get some but rigging them in a combo rack/without a deadlift platform might be difficult.
If that wasn’t an option would something like beltless squat, beltless deadlift, and spoto bench work instead?
You could anchor them to the feet of the combo rack for squats and bench, then stand on the band for DL’s.
If it were me, I’d probably do 3-0-0 tempo squats, mid shin rack/block pulls, and mid range pin press.
Thanks Jordan appreciate it.
Sorry to be a pain but one last question. I have tried searching but can’t find much… do you have any resources/content on your general feelings regarding the benefits of overload training and exercises?
I am asking because it SEEMS like many top tier raw powerlifters rarely incorporate this type of training into their training programs. Tempo work and block pulls sure, but I don’t see really any raw PLers on “tHe SoCiaLs” using things like chains - if anything they are doing their comp movements and slight variations of them.
Why do you think that is?
There are lots of raw lifters using chains, bands, weight releasers, etc. with their movements. I don’t have a prevalence figure to quote you, but I would guess somewhere in the 50% range.
I discuss some of this stuff here:
