KSC Method for Raw Powerlifting

[Mike Donze]

Hi Andy,

I just bought the KSC Method for Raw Powerlifting. I would like to try the strength lifting focus with equal emphasis on press and bench. I am a non competitor. I only have access to a rack, flat bench, bar, plates, dip rings, and pullup bar. Is there some appropriate substitute excersise I could use for the following exercises:

Seated dumbell press
Tricep extension
DB row/seated row
Incline bench press

Also would it be okay to add some c2 rower conditioning work? If so what and when would you recommend?

Thanks a lot!

[Andy Baker (KSC)]

1. Back off sets on the Press in the 8-12 range
2. Buy a cheap EZ curl bar at a sporting goods store and do LTEs
3. Barbell rows, bodyweight rows on the rings, more pull ups / chin ups
4. regular bench, paused bench, close grip bench

[Mike Donze]

Thanks a lot Andy!