Swapping out some lifts in 2nd Gen Powerbuilding 1

Training Q&A [Moderated]
1

Hi Team,

I’m two weeks away from finishing 2nd Gen Low Fatigue General S&C. I’ve mostly enjoyed it, loving the front squats and power cleans the most, and not beat up all. This was after running the Beginner Program and 4-day 2nd Gen Powerbuilding 1. E1RMs haven’t increased but I’ve put on 2kgs of BW and body composition has improved.

I’d like to run the 4-day Powerbuilding 1 again but slot in Front Squats for one of the Squat movements, some Overhead Squats and some Power Cleans and Power Snatches - in preparation for the Olympic or Supertotal programs in the future but mostly because I enjoy them. I don’t mind sacrificing some strength and size improvements to do so.

Do you have any advice on what two swap these out for?

Cheers,

Angus

2

I’d probably run the Gen S/C again instead of the powerbuilding if you’re going to do all of that. In that situation, I’d do:

  • front squats as the priority squat, high bar variation as the supplement, unilateral variation as the accessory (would not do OHS in this template right now)
  • Snatch grip OHP (behind the neck) for one of the accessory pressing movements
  • do power cleans or power snatches (not both) for the lower body power movement
  • Jerks or push press as the pressing “power” movement

If you’re dead set on doing the PB program and incorporating all these variations, then I’d probably do something like:

  • swap the lower body power programming from GSC in for the supplemental deadlift on PB. Do power cleans or power snatches here
  • Do front squats as the priority or supplemental squat. OHS for the accessory squat.

I’d do the former, but that’s just me!

-Jordan

3

Thanks for the advice Jordan. Appreciated as always and really looking forward to continued improvement.