what changes happen in programming from month to month

Training Q&A [Moderated]
1

After looking at the bridge 2.0 more closely and using the 12 week strength template as a reference I noticed that the first 4 weeks of training for accessories are variations were you can do heavier weight than you can during the next 4 weeks, ex. Rack pulls first 4 weeks vs 2ct paused deadlifts for the next 4 weeks. My question is if this is a kind of strategy to teach the lifter to deal with heavy weights vs focusing on form or if its kind of too have a heavy month vs a lighter month overall? Hopefully that makes sort of sense

Side question, the example for this in the bench press during the bridge 2.0 was floor press the 4 weeks vs 2 ct paused bench press for the next 4 weeks, if the goal is to overload the bench 4 would be ok to switch the lift for slingshot bench or is does it too different from floor pressing? My gym doesn’t let me floor press…

2

The mid-shin rack pull doesn’t tend to result in as big of an overload as people expect (see the other recent thread on rack pulls for more on this).

In general, you’ll notice that the exercises tend to trend towards higher specificity throughout the program. This is a good place to start for the new intermediate, until they develop enough experience to learn which movements (if any) tend to work better / worse for them.

If someone can’t floor press, I’d probably choose a Pin bench as the first / closest choice. But if you want to slingshot, go for it.

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3

So there is no particular reason for pin bench and floor bench aside from being exposed to the lift correct? Being in a commercial gym makes it hard to perform this lifts that’s why I thought slingshot bench would be easier, and my other current option are 2ct and 3 ct paused bench