T Nation

Best Damn Strength Program Replacement Exercises

I’m about to start the Best Damn Strength program in my home gym and need to replace a couple of exercises in the program because I don’t have the equipment. At this moment there are really only 2 exercises I can’t do:

  • Leg Press
  • Lat Pull-down (I can with my cable cross-over but there is nothing to keep me locked to the bench so doing heavy weight with good form is not really practical)

For the Lat Pull-down I thought a wide grip pronated pull-up would suffice.

For the Leg Press I’m thinking two options:

  • Bulgarian Split Squat - I really like this exercise and am able to go heavy but I find it hits my glutes and hamstrings as much as my quads so am hesitant to replace the leg press with it.
  • Sissy Squat - I find it really hits my quads and not much else but I need to do a lot of reps (many more than prescribed by the program). I know I can add weight by holding it in one hand but I find it awkward to do it that way and have been doing high reps with just body weight.

Any thoughts?
Thanks,
Keith

For the lat pulldown, you can sit on a bench and cross your legs underneath you. You’ll be sitting more upright than usual but should be okay.

If the bench is light then put some 45s on it.

For the leg press I like to do a landmine/lumberjack squat

For the lat pulldown, you can sit on a bench and cross your legs underneath you. You’ll be sitting more upright than usual but should be okay.
.

Perfect! Thanks for the tip. My bench should be heavy enough.

For the leg press I like to do a landmine/lumberjack squat

Great! Thank you I read about it recently but have yet to try it.

Another quick question CT, if you have a minute. For the strength skill 5x2, 5x3 etc… sets, how long of a rest interval would you recommend? I’m finding that 15-30 sec is enough, at least on the 5x2 right now.