Q & A - Determining Squat Stance, Weighted Dips vs Close Grip, Switching From Conventional to Sumo

[@maxhallfitness1921]

I’m here for non-specific backdown work

[@PRsPerformance]

The return of conjugate in raw powerlifting

[@maxhallfitness1921]

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

[@akyllo]

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]

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

[@joel5956]

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]

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]

@@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]

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

[@oof-by1lz]

Thank you for another awesome video

[@PRsPerformance]

Welcome!

[@maxhallfitness1921]

Christmas tree up already feels wild 😂 you weren’t kidding that Christmas goes up early in the Denovi household

[@PRsPerformance]

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

[@saz1471]

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]

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.

[@n00dle_king]

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]

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

[@TheSamurai9913]

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]

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]

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

[@oliver_stief]

Will there be a video regarding COM in squats? As always appreciating your free content

[@PRsPerformance]

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

[@oliver_stief]

​@@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]

No there will not be

[@oliver_stief]

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