Strength vs Powerbuilding with limited equipment

Training Q&A [Moderated]
1

Hi BBM Team.

Background: Came off second run of SSNLP after COVID lockdown. Into the 5th week of Bridge 1.0 and loving it. I work out at home with some basic equipment, i.e. a power rack, flat bench, deadlift platform, dip station, a pull up bar (All of these are Starting Strength style stuff, but re-designed and re-engineered by me and made in a local workshop. Details here: https://youtu.be/lctPd3i4sDc ) and a barbell plus weights.

Objective: 1. Strength, 2. Size, 3. Aesthetics, in that order.

Question: I am presently considering the options of buying Strength I or Powerbuilding I templates. I went through the training logs and I see that there are a few accessory lifts requiring additional equipment. I don’t have dumbbells, leg press machine, lat pull down machine, chains or bands required for accessory lifts. Not even an Incline Bench. I can do Block pulls but not the deficit deadlift with the present equipment. I don’t want to find out that I lack the equipment after I make the purchase. So can you please confirm if I can do the Strength or Powerlbuilding templates with whatever equipment I have at present.

2

You can do either one, but will have to do some substitutions for exercises, e.g. split squats for leg press, close grip or OHP for incline bench, etc.

FWIW, you can do a deficit deadlift by standing on a plate, mat, or piece of wood.

Given what you’ve been running now, I’d do Strength I and see how you like it.

3

Hi Doctors,

Continuing from my original question and Dr. Feigenbaum’s reply. First a quick update. After I asked that question, I reran Bridge 1.0, PRed on most lifts and bought Strength 1.0 template as advised. On my third week of Strength, I I messed up the hook grip during a deadlift and injured my thumb. I had to lay off for a few weeks as advised by my doctor. By the time I recovered from that injury, the life happened and training took a back seat.

I restarted the serious training in April this year. Ran a quick NLP followed by Bridge 1.0 which I completed this week. I am back to about 90% - 95% of my PRs on all major lifts at 95% of pre-injury bodyweight (I dropped the bodyweight to achieve a personal target of 20 ACFT style leg tucks, which I barely did: https://youtu.be/RXmvDks-FIM )

Now to the questions:

  1. Since I look much smaller now (especially the upper body), I am thinking about doing Powerbuilding to bulk up a bit. So I have purchased Powerbuilding template to take a look. But last time you had advised to do Strength 1. With the above background, would it be better to do Powerbuilding before Strength or the other way around?

  2. The second half of the Powerbuilding template has Lever Rows. I am not a fan of lever rows but I love Pendlay Rows. Is there a specific reason, other than the need for some variety, why Lever Rows are prescribed there? Is it okay to carry on with Pendlay Rows?