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jdanger

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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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    warrior
  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. And yeah, doing stuff while cutting isn't fun. Normally my advice is centered around doing what you can but not getting too greedy. And if the numbers start dipping you're generally looking to subtract rather than add.
  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. Beginners basically. Most folks can maintain muscle mass through a cut with lower volume, higher intensity work and if you start going bonkers on hypertrophy you just end up going backwards. I'm very liberal in applying volume in most situations but during a cut is when we really start dialing things down to minimum effective dose. The amount of stress your body needs to maintain lean mass really isn't that high and normally the "this is really heavy" signals do just fine. So yeah, my general advice would be to live in five's and below land during a cut. I'd autoregulate rep "maxes" around RPE 7-8 efforts and try to keep the numbers within 10-15% of the norm. If they drop below that I'd look to cut back volume (work sets) until they got back in line. I wouldn't worry about the numbers too much otherwise. Proper nutrition around your workout window can help a ton when trying to maximize performance during a cut. This is the one situation when I really recommend an intraworkout calorie drink. My preferred is a custom mix of highly branched cyclic dextrin and peptopro, but the taste isn't for the faint of heart. Any combination of fast protein/bcaa's and carbs that you can tolerate and that fits your particulars would be fine. Hope that helps, happy lifting!
  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 and every exercise is gassing you, you probably want to start with the squat. Your bench performances might take a slight ding, but that's the nature of the game sometimes. Another example would be if your pull is weak you might switch the days around so that you're always pulling after a rest day and are thus maximally rested. Most of this cycle is about building general strength. Exercise (and even workout) order becomes more important when the goal is to optimize for a PL total. You'll see this transition in the last couple of weeks where there is more of an emphasis on squat, bench, dead in order (and on the same day, something I find is easy to neglect in some programs). I didn't culminate this cycle with a full squat, bench, deadlift max out day but one would be relatively well prepared to do just that if they wanted to.
  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 keep some of the benching (recommended if you're still into PL) and swap in a lot more pressing and pressing assistance rather than the bench support (the DB work, flies, ect).
  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 suggest learning the power clean so you can pick the bar up from the floor safely then press/push press it and set it on your back. You won't be able to do a ton of weight this way but it's probably better than what you're doing now.
  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 my bench from hilariously bad to sorta ok.
  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 work like sprints, jumps, and various plyos can help to a limited degree in adult populations but the training potential is very small compared to children and should never take priority over practicing the lifts themselves. If you aren't very reactive (depth or run up jumping isn't much better than standing), jumping would probably be more worthwhile than if you are, but again, it shouldn't detract from the lifting. Squat jumps with 30-40% of your BS and super setting heavy squats with BW squat jumps can also help you develop transferable speed strength. These are easily slotted into strength workouts and can also have a restorative effect once you're accommodated to them. As an early morning lifter light squat jumps are also a powerful warmup tool to really wake up the CNS after the more standard warmup is done. Circling back to the main point about volume, I noticed on this workout entry you start logging at higher weights, 65kg for snatch with some powers at 60. Do you do anything before that and not log it or do you go right from the bar to 60? If you are jumping right to 60 I'd recommend starting lower and getting more warm up sets in. This is an easy way to chip away at those thousands of bars and also better prepare you for the working sets, which in itself will dramatically improve your training over time. Snatching 105 there's really no reason to start any higher than 40kg in training. Keep the jumps to 5-7kg or less (as you get closer to your working percentage) and you might be surprised how much better the working weights feel. On days we're particularly beat up we'll stay at the bar or first weight for multiple sets until we really start getting our feel, timing, and speed back. Pushing right through to working sets on days like that is generally a recipe for a crappy day that could have otherwise been salvaged. Additionally, how you perform those warmups is almost as important as doing them in the first place. Muscles and powers are fine at super low weights but once you're at ~50% you want to start thinking about catching and riding into the squat and pausing there for a couple seconds. Again the time spent in the bottom position will pay off more and more as time goes on.
  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 really only able to make them by muscling the weight up. I'd keep drilling hip/power and high hang positions with an emphasis on driving with the legs. Block work done from these positions is also highly recommended if you have access to them. I also work a snatch jump -> snatch high pull progression with people to help them get a feel for the timing of when to bring the arms in. Here's a video where I'm practicing the snatch high pull part of the progression with a new lifter. The snatch jump is basically the same thing only you jump (leg drive) without the bar leaving the hips. One of these days I'll remember to get more of this sort of stuff on video. Clean - Similar problems to the snatch and I'd do very similar things here to work on tightening up the start, arm bend, and positions. Jerk - Needs work.. In phasic order. Setup - I'd like to see the bar sit back a little more in your rack. Elbows down is fine, and I actually prefer it given the requisite mobility, but we need to make sure the bar is racked properly right on/behind the front delts and we aren't supporting the bar with our hands. Dip - You drift forward. There is some shifting of balance going on during the dip drive with the net result being forward. The rack/setup issues can exacerbate this too. Think chest up, knees out, and sit in the heels. Drive - Forward as a result in errors during the dip. Support/receiving - Footwork looks like it might be narrow. Overall you do a good job stepping through, keeping the back leg bent, and torso mostly vertical. This could be better but again you're sort of fighting against errors made earlier in the lift so I really can't beat you up too much here. I'd like to see the head through a little more and I'm fine with chin down but make sure you're looking up - important nuance there. As for implementing fixes, a lot of it just comes down to practicing a lot with light weights you can move well. Footwork drills will probably help you in all phases (as they pretty much universally do). Without a bar put your hands on your hips and practice the dip to split transition. My major mental cues here are knees out, split/kick. All the time you're focusing on your balance and posture. Balance in the heels for the dip, equally through both feet in the split. Posture remains tight, chest up, torso vertical. For loaded drills think pause (both in the dip and split) jerks, power jerks, jerk dips, press from split.
  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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