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About jdanger

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  • Birthday 05/02/1983

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    In the squat rack
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  1. Nice work, those are some solid numbers. For tens and fives I wouldn't go much past five or six sets. Beyond that I'd be looking at adding specific assistance exercises. My more advanced programs take on a very Shieko like appearance where we add in assistance exercises targeted at weaknesses. For instance say you're weak off the chest, then a bench focus day might look something like: Bench - 80% /5x5 Squat - 80% /5x5 Pause bench - 70% /6x4 That plus some bodybuilding work targeted at your chest, shoulders, and tris would be how I would attack it
  2. Hey Alana, glad you're finding the program useful. I find this to be true yes. Volume seems to be the number one driver for women in my experience, especially for upper body movements. This all sort of depends on the specifics of the situation. I'd need a pretty good reason to put someone through the HIE phase while on a cut but the strength/5's can be useful for most. In my opinion the only reason to do any sort of high rep work while on a cut is to either develop skill or aid in the calories out side of the energy equation when the BF%'s are high enough.
  3. Would depend on the lifter but I'd start by replacing the max week with a deload where you'd basically go through the motions with 60-70% lifts early in the week and have a couple extra rest days. Given enough time I also like to see the peaking cycle stretched out a few more weeks to give adequate time to shake all the accumulated fatigue and get more highly specific (heavy sq, bench, dead) days in.
  4. It's the other way around but yeah, Sam's got it right. It's mostly just a subtle variation to break up the monotony. You could do everything in the same order or, preferably, switch it up week to week. High volume programs can really grind you down so small variations like this generally keep things feeling a bit fresher psychologically long term but everyone is different. A more advanced person who's really pushing their limits would probably need to start considering what their number one priority is in any given cycle and order based on that. For instance, if your squat lags an
  5. I'm not a big fan of specializing in one particular thing but if you're going to do it you should be pressing 4-5 days a week, minimum. We generally press twice a week just to keep the shoulders happy and healthy to support the Olympic lifts. For programming inspiration I'd recommend Shieko. It'll have all the volume you'll want with a little less of the frenetic disarray of piecing together multiple philosophies. Building pressing into a Shieko cycle would be pretty straightforward and you'd look at how he programs benching for guidance. You could either swap out press for bench wholesale or
  6. Those are pretty good squats in the second video. I agree with Taddea that thinking about pushing through the outside of your foot would help, if not to keep you more upright to simply keep your arches from collapsing. I'm a big believer in everything being mid foot/neutral dominant so that's also good advice. I try to distill everything down to straight down, straight up. Think about sitting straight down between your legs and driving straight up, staying tall the entire time. But yeah, you need to find a squat rack before adding much weight. Heck if that's not an option I'd sugg
  7. Yeah, build the pecs. Pause reps are great and I've had decent luck with wide grip and Spotto presses but the one recommendation I didn't see is do some direct pec hypertrophy work. High rep DB pressing and flies will help you strengthen and add mass. As a weightlifter who's done PL cycles due to injury this has always been my nemesis on bench. I can pretty much lockout anything I can get off my puny chest thanks to doing a lot of tricep work to support the jerk but my lack of pec development causes me to get buried at the bottom. Adding the hypertrophy work really helped me take m
  8. Ha, yeah. That's another angle and probably why I'd put a moratorium on my lifters spotting. Alas the cycle continues.
  9. It's stuff like this that makes me happy I happen to be a WL guy. Based on the varied and hilarious range of quality in our volunteers which are mostly limited to loading, refereeing, and other admin tasks I couldn't imagine putting my or one of my lifters safety into their hands. Is using your own spotters legal? I feel like if I coached or lifted in PL I'd have to go to every meet with my own team of "qualified" spotters or at least have a network of people I trust not to be total rods that would step in and spot.
  10. Yeah, this. Also don't bar slam your deficit instagram lifts because no body cares about your deficit instagram lifts and if you do this you deserve to have your equipment spontaneously explode.
  11. Leg drive is sort of the main benefit of doing Pendlay styled rows in the first place so some is fine. How much is sort of subjective and as long as you're still able to control the weight at the top without getting too cheesy there and hit the important muscles you're fine.
  12. WL specific speed development is a large topic but it basically comes down to lots of reps at light weights that you're able to move really, really, really well. This is especially true with adults that come to the sport late. The best speed improvements come through a lot of volume over time and improving the patterning and neural efficiency of the lifts. Hang and particularly block work are especially effective at developing WL specific speed and RFD. You're looking at tons of sets of 2-4 at 50-70% weights and just getting under thousands of bars. Supplementing with gross speed w
  13. To this day the best line I've heard was my coach adamantly telling a then nine year old, "I just want you to clean it, not jerk it." Poor kid had no idea why everyone else in the gym spontaneously starting laughing while he was getting lightly chastised. Coach didn't really know what he said that was so funny either until we played it back for him. #oldpeopleproblems
  14. All right, sort of a lot going on. I'll try to be as brief as possible ha. And I'll say off the bat that these aren't terrible, I see a hundred worse lifts a day. What follows is mostly a beat down session but hey, that's why we're here. Snatch - Start is mostly ok. I'd probably try to shove the knees out a little to get you in a bit better position and keep the bar closer but you look like you're in an ok position at the knee.. Which is where the real bad news starts. You start arm pulling almost immediately which throws you out of position for the rest of the lift and you're real
  15. You're pretty much describing the eternal struggle with squats. No matter how good you get there'll always be a weight (or fatigue threshold) that pulls you forward and staples you to the rack. Most of our efforts are thusly focused around pushing this threshold off as far off as possible.
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