Strength 1 questions

Training Q&A [Moderated]
1

Hi decided to buy strength 1 couple of questions.

  1. say i misjudged my 1@8 and now 5 @9 feels @8 should i do an additional set of 5 to get proper rpe9?

  2. overload squat im left with no options so was thinking beltless squat is it ok?

  3. cant pin bench/squat so i was thinking about 3ct/5ct pause variations for each is it ok?
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2

Valle,

Thanks for your business and great questions.

  1. I would just leave it. The difference is negligible re: training adaptations.
  2. I would do alternate bar placement (SSB or HBBS) with or without belt, your preference.
  3. For pause lengths, I like 2 and 3ct paused stuff for bench unless I’m really trying to limit the weight- then I pick 5ct or tempo work. For squats, I pretty much only stick to 2ct paused stuff. You might try box squats as an option as well.

-Jordan

3

Thanks for answering couple more questions though.

  1. cardio and upper back/ab work is gradually reduced since im not competing in any meet atm can i keep on going with my cardio upper back/ab routine as normal?

  2. since im planning to run the program atleast 2-3 times can i skip week 1 for the next runs as long as im not regressing ?

  3. for the overload squat was thinking to buy knee wraps but i heard somewhere that you should not use them unless you are an advanced lifter otherwise you will hurt yourself i think its BS but whats your opinion on that and do you have any preference for certain knee wraps?

4

Valle,

  1. I would do the program as written at this point.
  2. I would absolutely not skip week 1, no.
  3. I think knee wraps can be fine, but also don’t think you’re likely to see a unique benefit from them training-wise either. I’d probably skip them in favor of bands if you don’t already have a set.

-Jordan