Strength templates lifting 3 days per week - what order?

Training Q&A [Moderated]
1

Hi BBM team,

I’m at the end of another run of Beginner Template Week 12.x after a fairly long break from lifting. I have finished building a band platform for deadlifts and was intending to do Strength I since I got some chains and a Slingshot for my birthday.

However, I picked up the Low-Fatigue Template in the recent sale and I notice that they are configured rather differently.

Some time ago you kindly gave me some advice about subbing OHP movements, as I find them difficult to train due to limited overhead shoulder mobility and a tendency to feeling faint with standing press. So a couple of questions if I may:

  1. If my goal is increased strength in SBD 1RM, which template, or in which order might it be most useful to run Strength I and the 3-day low-fatigue? I’m also essentially asking if you have strong feelings about whether to combine the low- or medium-ISF with Strength I.

  2. If I still have difficulties with OHP despite modification (wide grip; tolerating a non-balanced final position), should I still try running the first 8 weeks of low-fatigue as written without modification, or would there be perhaps better transfer to bench by subbing high-incline press or a different bench (or press) variation?

Many thanks, J

2

DJ,

I’d probably do Strength I first, then the low ISF 3-day split before reassessing how things went and choosing your next direction.

I’m fine with a high incline bench press variation if you prefer that to the overhead press.

-Jordan

3

Thanks Jordan,

I shall start with Strength I and see how it goes :slight_smile: