using DBs in template

Training Q&A [Moderated]
1

Hi, I’m having a great time on the beginner template (currently in phase 2). I’ve subbed in single arm DB rows for lever rows, and incline DB press for OHP, and had 2 (somewhat pedantic) questions that about using DBs:

  1. The smallest jump in DBs at my gym is 2kg. I probably won’t be able to increase weight by this much on each arm per week. I know that when 2 lifts stall you’re supposed to move onto the next phase, but as long as the weights are increasing in general on the DB lifts (for example, if I’m able to up the DB weight every few weeks or so given the big jump), I’m guessing it doesn’t count as a stall if I can’t make the 2kg jump on a given week?
  2. The back off sets call for -5% weight from the RPE 9 set. Again, since the smallest jump in DBs is 2kg, I can only really do back off sets with -10% (for example, if my top set is 20kg, -5% would be 19kg, but I’d have to do 18kg). I’m guessing that this will make negligible difference?
    Worst case scenario, I could just do a barbell variant instead (bb rows and bb incline bench).

Thanks!

2

  1. Right, you’ll have to modify the expectations and progression plan a bit for dumbbell-based situation. The “double progression” method may be useful here; for example, setting a target range of 8-10 reps @ 8 RPE. The first week you might be able to get 8, then the next week 10 with the same weight; if you’re performing well enough the next week to increase the load and hit 8 reps with it at the target RPE, etc. Just one way of doing things in this situation to allow for more flexibility.

  2. No real difference, no.

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