FAQ about swapping out T1 and T2 Lifts

This is to answer frequently asked questions on swapping out lifts for T1 and T2 lifts. The link to this will go on sidebar. As more questions happen, this will grow. Feel free to comment anything or correct me if you see something stupid.

1.)Squats:

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What is point of doing front squats over back squat?

Stimulate the quads and upper back more than back squat and help with weakness. Often times in squats and convent deadlift quads will be a weakness. (Off the floor for convent deadlift)

Any advice for wrist injury for front squats

u/nsuns "If you still want to do front squats: neutral grip, cross arm grip, or straps If you don't want to do front squats: SSB squats, BB hack squats, paused beltless highbar squats."

I want to substitute BB hack squats for front squats- how should I calculate my load? Same as front squat?

u/nSuns "Maybe at first, but once you get used to the movement you'll be able to hack squat WAYYY more than you front squat. My front squat is ~385, my hack squat is ~525". And "Since it's a T2 movement and you'll already be a bit fatigued, somewhere between 75-85 probably" for % of squat TM

What percentage for replacing front squats with paused high bar beltless?

u/nSuns "closer to 65%-75% with those"

I want to swap out highbar as it hurts my traps

u/newbie_gainz: "If high bar hurts your traps, I would guess you aren't putting the bar in correct spot." article about placement

2.) Deadlifts

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What if I pick sumo deadlift as my T1? I don't like normal deadlifts

u/nsuns: "Do sumo deads during the regular deadlift session Then during the session that is normally for sumo deadlifts, do: deficit deadlifts, deficit sumo deads, paused sumo deads, etc"

General advice for swapping out sumo too from u/nsuns:

"Depends on if you are weak off the floor or weak at lockout Most sumo deadlifters are weak off the floor, so I gave recommendations for building strength and speed at that point. Conventional lifters are usually the weakest at lockout, but not always. If you are weak at lockout, block pulls, rack pulls, reverse band deadlifts, and as much glute and hamstring assistance as you can handle. If you are weak off the floor, deficit deads, paused deads, trap bar, Jefferson, sumo deads, etc... And as much quad and upper back work as you can't handle"

If I switch sumo for deficits, what should I do with the percentage?

"Try the same as sumo and adjust as needed. Depends on how high your deadlift max is." - u/no_literally_not 3.) Bench

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Having trouble keeping back tight while benching

Focusing on lats and upper back work through accessories and even perhaps through T2 choices for squats and deadlift. (Front Squats and rackpulls/block pulls) Getting good at pull-ups should help too.

If any questions let me know or reply