a 4-5x bench would be insteresting to see

Eventually will release another program, but future versions likely will not be free.

@@PRsPerformance i’d still be interested in seeing that and i’d pay for it!

Yep, just do blocks 2 and the peaking block starting at 10 weeks out.

Hope you like it!

Thanks!

Welcome!

I am not a fan, the foot naturally is going to pronate and flatten to allow appropriate ankle dorsiflexion, so forcing that foot to supinate is fighting against that natural motion.

@PRsPerformance thanks love you

It would be year round if the wife had her choice haha

Close grip in the free program is a replacement for competition bench in that spot, not an accessory movement spot.

I just released a full 40 minute video on that exact topic this month on Powerlifting Now

​@@PRsPerformance ahh, do not have it, but good to know. i guess, there will be no "free" or shorter version on you channel then? ^^"

No there will not be

@@PRsPerformance alright, thanks, still appreciating the free content here

Same, I am really bad at dips for that reason, end range shoulder extension strength sucks.

Welcome!

I haven’t personally tried that, as I have had plenty success with other measures. My gut instinct is that I’m not sure you will get anything special out of that, as even light load potentiation can give a 24 hour effect.

I tried spoto press for primary bench lift for 3 blocks and for me works perfectly. It helps my for my weak concetric and to break my mental bariers to press more weight. Try this for 2-3 blocks and peak variation you will choose(board, spoto, pin), maybe it can work for you:) PS sorry for my weak eng

Yes agreed, but point 2 still stands. It requires a certain level of consistency and control of external variables to have enough info to make an educated decision on why that would be a better option for an individual.

@@joel5956 I was thinking very similar I probably should have phrased it as “less specific variations” opposed to “non-specific” cause in my head I had things like HB and Larsen bench in this category but they’re probably not “non-specific” Point two does 100% still stand. I would pose the staging that much like how Aiden talks about the concept in the high bar podcast that this may be a very useful strategy to address hypertrophy demands. Immediately after the completion of the primary top set especially on the bench could potentially be the best placement of high fatigue inducing variation work due to it being furthest away from and therefore having the least interference for the next weeks primary top set. Additionally moving the “back down sets” to another day in place of another variation and having them set up as a technique priming day closer to the primary work may be just as useful. I think you could also do either though independent of each other and likely want a strong reason to do so. I do just find the concept fascinating though that for a large population of athletes maybe arguably all with us a community acknowledging addressing hypertrophy being a part of a powerlifters success. However to play devils advocate does the athlete infront of you need this strategy to address hypertrophy or do they just need to push accessories harder and stop sandbagging them and do you as a coach just need to get better at programming accessories lol.

@@PRsPerformance I agree that you need a good reason to move away from specificity. Time management has just been on my mind lately.

The return of conjugate in raw powerlifting

@ full circle lol (Missouri powerlifting must be rubbing off on me, catch me in a squat suit for pendulum squats next week)

If you continually correct the RPE, yes that could affect things down the road. If it’s one time, likely not.

Simply stop doing the bar over belly cue, that’s a horrible cue

Oh okay I will fix it please say someother cues

There is not an objective answer to that, it’s whatever is the right workload for you

No, powerlifting uses the anaerobic energy system which is non-oxidative

Enter in the training max as your kg number, and then need to go adjust all cells that have an mround formula to round to the nearest 2.5 instead of 5

Really awesome to hear, glad it has helped!!

Awesome to hear!

You can adjust the program however you would like

You’re welcome!

You can adjust the program however you would like

Thanks!

It’s possible to cut 86 to 83 with the gut cut, but only if you’ve done it before and know the results and what you need to do. If you haven’t done it before, just make sure to have a sauna lined up in case.

Because pause squat and deadlift is a very close variant and the skill transfers over.

Thank you!

🫡

🙌

Thanks!

It’s likely you should be making small increased in weight each week, hence the RPE increase each week as well, but adjust based on RPE. If it’s feeling harder or easier either make smaller or bigger jumps (or do the same weight or less if needed) to satisfy the RPE

@@PRsPerformance Thanks for that! Btw, should I be 1 second pausing my dumbbell bench presses as well?

You are welcome! And not sure what you mean, week 4 of block 2 is at 73.9% and block 3 is at 76.2%

@@PRsPerformance The view only google sheet has the percentages the same, I think that’s where my confusion came from. I had assumed they were supposed to be higher in block 3, so thank you for confirming.

I would not actively cue to triceps, there are too many other things to worry about vs focusing on them IMO.

Sounds like that works well for you!

Hope it helps!

Congrats!!!

@@PRsPerformance thanks a lot... For freebie.

Usually comes down to either 1.) one side tucking more than the other, so that is more of a setup issue 2.) ribcage being rotated, and that is a bit trickier as it could be caused by a multitude of possibilities

​@@PRsPerformance So how would you fix the one side tucking more than another? It seems to be my problem but i cannot figure it out

🤯

Thank Sean for that one, got that from him! But if you look at anyone who typically biases with feet way out or feet way under, they will 9 times out of 10 fit into those categories.

@@PRsPerformance it totally makes sense now thinking about it!

No, more isn’t necessarily better.

@@PRsPerformance okey thanks, so when i try to cut around 6-7% is a combination of gut cut & a soft water cut a good choice?

Rebrace each rep. How you do that might differ from the first rep though if you are not resetting between reps.

Hip shoot will happen at times. If center of mass is fine, then it’s just a pattern needed for that lifter to overcome demands.

⁠​⁠@@PRsPerformance Okay :) I ask this because for the longest time, I've always tried to come up straight out of the bottom of the squat. Basically try to reverse the motion going down, but doing it on the way up. And I pushed hard with my quads at the bottom and got about halfway up when suddenly the bar stops moving and it feels like it weighs twice as much as it did at the bottom. My hips shoot up to compensate and I stick out my butt like a stripper and have an extended back, while trying to keep pressing through my quads. My squats at 80-90% of 1RM looked great and went straight up and down, but 90-100+ % were horrible, much heavier and enormous grinds. I finally stopped trying to squat straight up and started doing what the last lifter does, shifting the hips ever so slightly back, and if I can’t find midfoot pressure, I bias the pressure more towards the heels. And my squat felt A LOT better. A lot smoother and stronger without any major sticking point. So as long as I try to stay balanced over the midfoot, driving with the hips back at the bottom is fine?

That’s all dependent on your leverages, some people will lean more, some less

Great to hear, congrats!

Just depends whichever allows you to keep momentum going better through reps. If you can replicate that first rep technique, I’d bias towards that.

Welcome!

Glad it has been helpful!

I’d do the 2022 version. Bets of luck!

Thank you!