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Пікірлер
@SkinnyBJxrco 2 күн бұрын
I have to focus on my shoulders a little bit more. When should I add a shoulder press db ? (3×bench conven split) monday and thursday?
@danicalifornia94403 4 күн бұрын
17:16 To effectively implement slack pull in the deadlift, should you feel a bit more pressure in your heels, and then shift the pressure to your midfoot when you wedge in? Is that correct?
@PRsPerformance 4 күн бұрын
Depends on the person, but the idea of heel to midfoot is a cue I use for some people
@patrickbronson5117 4 күн бұрын
Great video. Essentially let your body go into the positions it naturally wants to be in lol, Seriously the tucking elbows, bending the bar using your lats. Bring the bar low on the body etc thing ruined my form 10 years ago. I managed to get to a 345 bench but looking back I could’ve done much better. I can’t even bench nowadays without my body naturally wanting to bench like a shorter bencher now. I have to be extremely mindful to have a more flared elbow and try take the bar to my nipple line. There was so much shitty advice back then. I even remember tearing my hamstring using the west side squat from where I was loading my hamstrings by sitting back so much. I’m jealous of the info lifters have nowadays
@patrickbronson5117 4 күн бұрын
*shirted
@PRsPerformance 4 күн бұрын
Thanks!
@Isaac-dt4iv 6 күн бұрын
Gem after gem, thank you so much! :)
@PRsPerformance 6 күн бұрын
You're welcome!
@miersec 6 күн бұрын
Best videos out there
@PRsPerformance 6 күн бұрын
Thank you!
@idrisshammadi5343 8 күн бұрын
In the past 3 weeks i was feeling like a stuck burp in my sternum when i squat i thought it was due to bracing although i was using the same technique as before; it would bother me on heavy loads then i went to the doctor it turned out that i developed a hiatal hernia ( the normal one ) do u coach have any advice on how should i work around it without it bothering me when am bracing? Because it gives u a feeling like u need to let up ur bracing or ur sternum gonna pop up. 😩
@PRsPerformance 8 күн бұрын
I have a hiatel hernia as well and experienced the same thing. Unfortunately there is not much you can do bracing wise. It’s more so what you do dietary and medicine wise to control the acid reflux.
@GabeGarza-r3v 8 күн бұрын
What is your opinion on minimal knee flexion for sumo pullers?
@PRsPerformance 8 күн бұрын
That would be entirely dependent on someone’s leverages
@hipdrive 9 күн бұрын
Thats why hes the 🐐
@PRsPerformance 9 күн бұрын
🙏
@danicalifornia94403 9 күн бұрын
7:43 conventioal deadlift
@PRsPerformance 9 күн бұрын
🏋️
@tezza6685 14 күн бұрын
Would you think it’s beneficial to have ascending RPE sets that taper from 6-4 reps over a 12 week block, if I’m only practicing the Comp SBD once a week? Or would it be efficient to programme top set/back downs to maximise time efficiency in the gym but still maintain muscle and strength during a cut? Aside from the once a week SBD practice, I have a day dedicated to DB press and HB pauses with linear periodisation tapering from 7-5 reps
@PRsPerformance 14 күн бұрын
yes that would be fine to do
@tezza6685 13 күн бұрын
@ thank you so much for the response! 🙏
@tezza6685 13 күн бұрын
I will stick with the ascending sets for the SBD untill my cut ends
@Metalmachine18 18 күн бұрын
2024 Update????
@PRsPerformance 18 күн бұрын
No 2024, maybe 2025
@whatigame 19 күн бұрын
Very good points. Seen a lot of tips not all good, but these tips made a lot of sense from my lifting experiance 8 years. I've learned to brace/breathe more correctly, locking ribkage more down, and lean a little bit more forward feeling solid and looking in the mirror that the hips and the back looks straight and strong...
@PRsPerformance 19 күн бұрын
Thank you!
@Garbyal_lifts 20 күн бұрын
I have a meet in 1 week and i need to go from 68.6 to 66kg, would gut cut be enough?
@PRsPerformance 19 күн бұрын
I couldn't say for sure, that is a decent cut so might have to do some extra water manipulation too.
@MrEverisforever 22 күн бұрын
Loved it! Great video! I feel like that idiot now for programing how I was 😅
@PRsPerformance 22 күн бұрын
Thank you!
@khoshi_ 23 күн бұрын
Hi could you give some more specifics for what could be used as high density carbs please?
@PRsPerformance 23 күн бұрын
Cookies, candy, sugary cereal, ice cream. Anything with a lot of dense calories.
@khoshi_ 2 күн бұрын
@ would donuts or things like crumbl cookies work?
@samuelyirgalam8776 23 күн бұрын
Firstly I’ve been using the programme for almost a year now and found it great. I’d just like to reduce the number of days from 5 days a week to 4 days a week. How would I best adjust it taking into consideration I have done both 3/4x bench a week + conventional deadlift. Really appreciate this as a resource I’ve recommended it to all my friends who are new to powerlifting
@PRsPerformance 23 күн бұрын
For both, likely easiest thing to do is combine days 4 and 5. And glad you liked the program!!
@samuelyirgalam8776 23 күн бұрын
@ thank you
@nassimbens-Drake 28 күн бұрын
Why’s the spreadsheet’s program different? 50% almonds 50% protein shakes. Does this make a big difference?
@PRsPerformance 28 күн бұрын
I’ve made changes to the %s since this video was made
@einosuke_ 29 күн бұрын
Bit late to the party, but an interesting thing I found when trying slow eccentric deads - In Japan, The main powerlifting fed here has a rule stating that you have to let the bar down slowly and in a controlled manner - so almost all powerlifters in Japan kinda do slow eccentric work as a byproduct of this. The problem is that over time, we end up developing "technique" for the eccentric portion of the deadlift, and myself and a few of the other guys at the gym found that the position we ended up in at the soft touch was actually not ideal, most likely due to the "technique" we end up developing over time...
@PRsPerformance 29 күн бұрын
Interesting. I would guess that is likely due to doing that at high absolute loads, vs being more submax as a skill variation.
@einosuke_ 29 күн бұрын
@PRsPerformance that makes sense! Appreciate the input 👍
@GabeGarza-r3v Ай бұрын
what do yo mean by extension bias?
@PRsPerformance Ай бұрын
Extending your back
@stevenkuusik9443 Ай бұрын
Should you constantly think about squeezing your upper back together as hard as you can? I usually just pull down on the bar without thinking about squeezing the back together when i start to descend
@PRsPerformance Ай бұрын
Mainly only think about that during the initial setup
@LeGuts-James Ай бұрын
If you had to drop a bench day, I’d assume it would be tertiary? Trying to implement a bench program on an UL split, not squatting or deadlifting currently.
@PRsPerformance Ай бұрын
Ya drop the tertiary day
@LeGuts-James Ай бұрын
@@PRsPerformancethank you!! Appreciate all the knowledge you give out - looking forward to your upcoming program.
@fredcastleman3104 Ай бұрын
Probably asked a million times: Why not take a laxative similar to that taken prior to a colonoscopy?
@PRsPerformance Ай бұрын
Because it’s going to effect water
@fredcastleman3104 Ай бұрын
@ thank you. That makes sense…..
@nassimbens-Drake Ай бұрын
Thank you soo very much with all your informational videos coach! Great stuff
@PRsPerformance Ай бұрын
Welcome!
@dave4148 Ай бұрын
This is great thanks
@PRsPerformance Ай бұрын
Welcome!
@ntnko Ай бұрын
hey PRs, ive had a friend recommend me this programme because i cannot afford a pl coach anymore, is it possible to merge both primary deadlift and bench days to one day due to time constraints on the 4x bench conventional deadlift programme?
@PRsPerformance Ай бұрын
You can adjust the program however you would like
@abdullahmiah8548 Ай бұрын
If I usually don’t drink much water, do I need to load to 2 gallons then 2 then 1 then 0.5 or should I reduce how much I load as I typically don’t drink much
@PRsPerformance Ай бұрын
You should find your average daily liquid intake and use that.
@abdullahmiah8548 Ай бұрын
@@PRsPerformanceif I know my daily, how do I know how much to load to water cut properly ?
@saz1471 Ай бұрын
Great video. I've been seeing a lot of discussion re: weighted dips, and matching weighted dip form to competition bench form. For example, if someone is a wide grip bencher, very internally rotated with a lot of scapular retraction, they should try to recreate this positioning with weighted dips, Thoughts on this? Understanding that weighted dips might benefit close grip benchers more, is there a way to modify them to benefit wide grip benchers?
@PRsPerformance Ай бұрын
I would not modify the form based on how someone benches. As mentioned in the video, some of the benefit is that variability in movement and not just being stuck in the same wide grip barbell patterns over and over.
@Dr_Jekyll23 Ай бұрын
By far the best video on this topic ive seen!
@PRsPerformance Ай бұрын
Thank you!
@dummykappin7579 Ай бұрын
you should make a 2024-2025 free program!
@dummykappin7579 Ай бұрын
a 4-5x bench would be insteresting to see
@PRsPerformance Ай бұрын
Eventually will release another program, but future versions likely will not be free.
@dummykappin7579 Ай бұрын
@@PRsPerformance i’d still be interested in seeing that and i’d pay for it!
@kennedykingston7542 Ай бұрын
Looking forward to trying this out! Has anyone used it for a shorter prep (10-12 weeks)? Or have any suggestions for a shorter programming created by Steve?
@PRsPerformance Ай бұрын
Yep, just do blocks 2 and the peaking block starting at 10 weeks out.
@bobandy6167 Ай бұрын
Looking forward to this! Thank You!!!
@PRsPerformance Ай бұрын
Hope you like it!
@bobandy6167 28 күн бұрын
@@PRsPerformance I'm loving it so far! currently closing out week 3! One question , I noticed on Block 2 that my 1rm dont save over to the next sheet ( seem to be default weight perimeters) will this change automatically once my block 1 is complete?
@leonardodeagostini3462 Ай бұрын
Very valid Information
@PRsPerformance Ай бұрын
Thanks!
@isabellaarcher8139 Ай бұрын
I love this channel! Thank you!
@PRsPerformance Ай бұрын
Welcome!
@drinkinouttacups2665 Ай бұрын
Have you ever addressed lateral foot pressure in the squat? I've found spreading the floor in the squat to be helpful but have also noticed it has quite a few detractors as a cue
@PRsPerformance Ай бұрын
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.
@drinkinouttacups2665 Ай бұрын
@PRsPerformance thanks love you
@maxhallfitness1921 Ай бұрын
Christmas tree up already feels wild 😂 you weren’t kidding that Christmas goes up early in the Denovi household
@PRsPerformance Ай бұрын
It would be year round if the wife had her choice haha
@n00dle_king Ай бұрын
So, for example in your 15 week 3x bench program day 2 has CGBP as your secondary bench day. Is that an example of somewhere you might slot in dips? Or would you use them to replace either dumbbell bench or dumbbell incline bench?
@PRsPerformance Ай бұрын
Close grip in the free program is a replacement for competition bench in that spot, not an accessory movement spot.
@oliver_stief Ай бұрын
Will there be a video regarding COM in squats? As always appreciating your free content
@PRsPerformance Ай бұрын
I just released a full 40 minute video on that exact topic this month on Powerlifting Now
@oliver_stief Ай бұрын
@@PRsPerformance ahh, do not have it, but good to know. i guess, there will be no "free" or shorter version on you channel then? ^^"
@PRsPerformance Ай бұрын
No there will not be
@oliver_stief Ай бұрын
@@PRsPerformance alright, thanks, still appreciating the free content here
@akyllo Ай бұрын
Appreciate the one about weighted dips--as a long-armed lifter who has always found the deep shoulder extension movement of dips particularly challenging, I've had an inkling that that was pointing to a specific weakness I need to work on to improve my bench, and this just confirms that for me.
@PRsPerformance Ай бұрын
Same, I am really bad at dips for that reason, end range shoulder extension strength sucks.
@oof-by1lz Ай бұрын
Thank you for another awesome video
@PRsPerformance Ай бұрын
Welcome!
@TheSamurai9913 Ай бұрын
What do you think about priming a primary day on bench by way of supramaximal loading like a board press? Like if someone needs an intensity primer, using something like a board press since it allows to touch much heavier loads without the added fatigue cost
@PRsPerformance Ай бұрын
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.
@marcinek7831 Ай бұрын
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
@joel5956 Ай бұрын
On non-specific backdowns: I agree that it can drag out the time it takes to complete a workout, but it also depends on the variation you're switching to. Like going from low bar squats to SSB is annoying, but going from low bar to high bar is a really quick adjustment. Or I can go from comp deadlift singles straight into sets of 10 RDL's with no additional warmup, just pulling off weight.
@PRsPerformance Ай бұрын
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.
@maxhallfitness1921 Ай бұрын
@@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.
@joel5956 Ай бұрын
@@PRsPerformance I agree that you need a good reason to move away from specificity. Time management has just been on my mind lately.
@maxhallfitness1921 Ай бұрын
I’m here for non-specific backdown work
@PRsPerformance Ай бұрын
The return of conjugate in raw powerlifting
@maxhallfitness1921 Ай бұрын
@ full circle lol (Missouri powerlifting must be rubbing off on me, catch me in a squat suit for pendulum squats next week)
@heyimpat Ай бұрын
If I were to complete a set and the actual set RPE was 1-2 higher than what was prescribed, would it really matter given I've completed and gotten the volume in? Or would this affect me down the road. Likewise, I can see that each week the top end range for each set is increased by 5kg. Should I be aiming to hit the top end range each set, as long as Im feeling good?
@PRsPerformance Ай бұрын
If you continually correct the RPE, yes that could affect things down the road. If it’s one time, likely not.
@김기범-x5l Ай бұрын
Which is better for chest development, a 3-day bench press and conventional deadlift program or a 4-day bench press and conventional deadlift program? Please provide your recommendation.
@PRsPerformance Ай бұрын
There is not an objective answer to that, it’s whatever is the right workload for you
@jamestay3009 Ай бұрын
wont the smaller air intake that comes with breathing into a braced abdomen make it harder to lift in general? since we are taking in less oxygen?
@PRsPerformance Ай бұрын
No, powerlifting uses the anaerobic energy system which is non-oxidative
@lorenzolaureti6558 2 ай бұрын
Is there a way to switch kg as the main unit?
@PRsPerformance 2 ай бұрын
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
@sandywalking 2 ай бұрын
I've learned so much since I subscribed to the PowerliftingNow. I am here to say thank you, steve. I really hope more Chinese powerlifters get to know you and your team. Such a treasure!
@PRsPerformance 2 ай бұрын
Really awesome to hear, glad it has helped!!
@marc2519 2 ай бұрын
I love this. It definitely seems to help me preserve my hamstring tension with my conventional lift.
@PRsPerformance 2 ай бұрын
Awesome to hear!
@wayne1372 2 ай бұрын
Anyway to make the 3x bench conventional a 4 day week?
@PRsPerformance 2 ай бұрын
You can adjust the program however you would like
@valhallaawaits4036 2 ай бұрын
This video is golden. I was just struggling with my calculations, like i can deadlift a weight for 4 reps for RPE 7 but then 20 kgs more on the bar and am hitting my RPE 10 1RM...i was so confused, now i have a strategy to do thing, thank you PR Performance!.
@PRsPerformance 2 ай бұрын
You’re welcome!