Strength 1 Template

Training Q&A [Moderated]
1

I just started running Strength 1 for the first time and will be doing week 1 day 3 tomorrow. I do not have chains but am thinking of purchasing them for my training. I am 17 weeks out from my first PL meet so I planned on running 4 weeks of Strength 1 and then starting over to begin the full 13 week template to lead me right into my meet day. I am totally confused about using chains for squat/bench/deadlift (sumo). I do not understand how to use the additional weight as a overload movement for each lift. I found this online as a way to implement but am wondering if it is how you all would prescribe it. Please Help!

As an example my current 1RM in the Squat is 275lb and on Day 1 I completed the 3 sets as follows

5x218 @7
5x225 @8
5x230 @9

How would I use the ‘overload’ squat variation prescribed on day 2?

Regards,
Brian 1. A 2006 study shines some light on the optimal load to use. According to the findings, the optimal total load (including both chains and plates) is around 85% of your one rep max. Of that, 80% should be non-chain weight (20% chain weight). Note that this study was on squat training using band resistance (see band squats, reverse band squats); even so, the concept is the same, so the insights are applicable.

2

Brian,

We too recommend using ~20% of accommodating resistance (bands or chains) and then adding enough weight to the bar to hit the target RPE. So, I’d add ~50lbs of chains (or a set of mini bands) to the barbell for your squat, then add weight gradually until you hit RPE 7, 8, and 9. I would not try and pre-calculate those loads since you’ve never done the movement before.

-Jordan