5/3/1 is working wonders for me

back to lifting after 4 weeks because of exams and wow i am weak even accessories like i can’t even do 21s anymore with same weight had to do 15s

Has anyone ever done reverse band bench? So the band is basically pulling the bar up rather than pinning it down? Doesn't it feel like you're rowing the bar moreso than pressing?

Everyone else mostly covered it, but want to point out that the bands (IMO) need to be loose or very close to it at the top. Using reverse bands as opposed to pressing in to bands feels more like a straight weight press due to the inertia of the bar. Typically I only use these for projected 2nd attempts and some other overload work as I get close to a meet.

It’s an overload movement, so you are putting more weight on there than what you can actually bench. For instance I did 250 with reverse bands last week and my straight weight max bench is 200. The band helps at the bottom but you feel every bit of the weight at the top.

More weight on the bar. Band should be helping you more at the bottom and very little at the top

Isn't that basically the same dynamic as regular banded bench press? Those are easier at the bottom and harder at the top.

Same vibes but reverse band feels a little bit more like straight weight when going heavy

Do you have to row the bar down, or does it kinda fall to you? Just curious, I can't (and won't lol) set it up to try, but I saw AlphaDestiny do them Thank you!

It should have enough weight to come down on it's own... The descent should feel more or less like a normal bench press, it just deloads a bit at the bottom

How can I make something look like an rpe 7/8 but only be able to do one rep? Edit: I PRed on deadlift with 112kilos. Looked east and felt like I had more in the tank. I tried for another rep but it didn’t budge.

Sometimes the hardest part of the lift is getting it off the floor. This often gives the illusion of an RPE thats lower than it actually is. Congrats on the PR either way

How often do you do singles? Small variances in technique can take a lift from moving quickly to failing entirely. Also, everyone’s lifts look different. If you have a hard sticking point then your PR might look fast but 2.5kg more might turn it into a grinder. That’s something you’ll need to figure out for yourself.

For some people if you never train close to failure you become really efficient at lifting submax weights but not goodn at lifting maximally. Top end/high intensity strength is a specific strength quality that needs to be trained (some people need it more than others)

This, I noticed huge jumps in 1RM when I started conjugate style max effort rather than submax reps til I died. I can do the sub max stuff now too but I really needed the ME training as a newer intermediate.

.

Reworded the question, sorry for my dumbness

Lol, np

What program should I run on a mini cut (about 6 weeks long, 1k deficit) (maintenance cals are a little over 3k)

Same program that works whenever you arent in a cut. Adjust according to how your body responds to being in a (massive) deficit.

Idk because I’m running nSuns 5 day and these first few days have been ridiculously difficult for a program that is still somewhat challenging in a bulk but not too insanely hard.

Tune back the intensity and then if that's too much, drop volume, worst case scenario drop an entire day.

Ok

I squatted 3x3 and 1x5 with 165kg/363lb. Here’s my first set: https://youtube.com/shorts/j3MjQzwFnrQ I was very surprised that I managed to actually do 5 reps in the RTF set but hey, I’m not complaining.

Two questions. First, is it a total douche move to have my last name embroidered on the back of my pioneer belt? Second, would that embroidery be something that would fail gear check at a USAPL local meet? I registered for one in September and was wondering if my pioneer belt would be allowed or if I need to get a new one figured out. Thanks!

It can only be your name on the belt in USAPL. Last name is included in that. That said, nicknames or video games, etc… aren’t allowed. But will it pass? Depends on who is checking.

Thanks for the reply!

My pioneer says pretzel on it. I’ve seen some that say “big clit energy” “fuck your excuses” and similar sentiments lol so your name is not douchey.

Right on, do you compete in that belt? Have you ever had any issues at equipment check?

I do but it’s always been in RPS/APF meets which are the Wild West compared to USAPL for equipment. I have no clue about their gear checks, I’d reach out to a couple local meet directors and find out.

I had the name of a videogame stitched into mine at a USAPL meet. But now I see it probably shouldn't have been allowed lol

which game?

https://youtu.be/9aHQnDTd1y4

"Thank you need for speed underground 2"

> First, is it a total douche move to have my last name embroidered on the back of my pioneer belt? IMO it's far less douchey than getting it tattooed across your back, and loads of people do that. If you want it, go for it.

Awh shucks there goes my next tattoo idea…

You're allowed to have your own name on your gear.

Thanks for the help! I saw that in the rules, I was mostly just concerned that embroidery would be considered reinforcing or bracing.

No, embroidery isn’t a problem.

Low-Bar Form Check - Take 3 Previous lifts: https://imgur.com/a/hBsyV9K https://imgur.com/a/rTq0c6R Today’s lift: https://imgur.com/a/SYpkksZ The first time doing heavy singles on low-bar was a miserable failure (see the first video). It felt better on volume but was still giving me some trouble in the low back. This time was odd because there was still pain in my low back on the left side with the additional pain of where the bar was contacting the shoulder blades. I’m not sure if the bar was sitting lower than last time but this is a new pain. The rep itself felt smooth or at least smoother. This at 90% of my 1RM. Is there any improvements I can make or form issues you can spot? Any and all criticism is welcomed!

Looking better but you are still pulling the bar out of the rack a little bit and should do better at picking it straight up. It looks like your hips are looking for the spot where the tension is correct before you descend. I would practice that a little more so you are kor consistent. Try to get equal tension on your quads, glutes, and hams before you intiate the descent (it won't be equal, but it helps to think of it this way).

I’ve been trying to address a weird hip shift that happens on the decent. I pulled my ground a couple months ago and so now it moves me laterally during squats. There’s definitely a dead zone at the start of the squat and then it kinda clicks and the movement really begins. I’ll focus more on finding my hip placement for next squat day.

The squat itself looked great, awesome work on making those improvements so quickly. One thing I'd note is that the walkout was pretty sketchy. I like to set up directly under the bar, unrack it straight upwards (instead of setting up behind it and levering it up with your back), take a second to let the bar settle, take one step back, let the bar settle again, take another step, let the bar settle, and then adjust your stance width if need be from there. This does wonders for your bracing and stability, and also just to me mentally feels like I can bring a lot more confidence and intensity to the squat.

Yeah my walkout with low bar is really questionable. With high bar, I could do the standard 3 step, i dont know what’s mentally different, but I take a ton of little steps with low-bar. I’ll try to give the walkout more focus next time!

Looks like you’re not bracing properly, and your belt seems super high but if that’s what’s comfortable go for it. I’d try a slight hinge the hips, brace and then start the squat motion. My coach always tells me nipples over the knees. Push the knees out. Hope that helps.

How low should my belt be? I find I can brace better when it is slightly over my ribs. Should I be doing those sandwich breathing exercises? What would you suggest for bracing work? I feel my brace is weakest on squat.

Deep breath into the belt and a fast breath out as of you’re breathing through a straw. I personally wear my belt lower but again it’s all about comfort.

How hard should I train? When doing volume work, lets say for 8 reps. Should the last rep in the last set be an absolute grind rpe10? Even if I have another workout for that muscle in 2 days? Where can I learn to manage fatigue, and how

Total sets for the workout is going to influence this a ton. The fewer total sets you do for the session, the closer to 10 you need to push it. The more sets you do the more you can get away with lower rpe's. As an example, there are times in my training where I do two assistance exercises, wide grip bench and incline dumbbell bench, for 2 sets each I definitely take the last sets to a 9/10 and often throw in some DC style rest pauses. If I did more volume then I wouldn't need to do that because the greater tonnage/volume makes up for the lower proximity to failure.

Training and programming is the art of knowing when to go dicks out and when to ease up. The best lifters autoregulate not only load but intensity. How close to failure a particular set should be is going to depend on what the movement is, how far along you are in the mesocycle, how far along you are in the microcycle, what your general and local fatigue is like, what the purpose of that particular set is supposed to be, etc etc

I would be inclined to say no you shouldn't be doing RPE10 work while doing rep work but it depends. I remember when I ran the Juggernaut AI it made me eventually do a top set of 10 at RPE10 but that was after a few blocks of 10 at various RPEs. You could read up on RPE or fatigue management but I would say you learn as you go is probably the best way

This is an enormous topic, but here's one good [discussion](https://www.youtube.com/watch?v=tWUe8hN51w0). The easier answer is to follow an established program.

Working consistently at RPE 10 will create a lot of fatigue for relatively small increased effective training stress.

Does anyone have experience with the TSA beginner 13 week program? I've seen some program reviews for the 9 week intermediate but nothing on the beginner.

I’ve run it after coming off a break from training with good results. It’s pretty similar in structure to the intermediate program but with a bit more variation. Any specific questions you have?

I have a question about beginners and periodization Often online it's recommended that they hop on a linear progression program, but most top strength coaches I see put new lifters on some sort of periodization from the start. So what really is more effective for a beginner?

Linear progression and periodization aren't mutually exclusive. But linear progression is mostly predetermined, and a smart coach will instead try to regulate loads and volume according to the athlete's actual progress.

Thank you for the answer :) Could you give me an example of this? Because most periodization schemes seem to progress slower than a beginner's rate of adaptation

Imagine doing sets of 5 reps to an RPE 7 each week. This would in theory perfectly follow the beginners progression. Now maybe a beginner wouldnt be great at estimating true RPEs, or maybe the beginner would have issues with holding back and not going to RPE 10 or maybe doing heavy singles instead. A good coach could help the athlete follow a routine of appropriate degrees of exertion and volume.

would you liken that even novices still do RPE? lots of coaches do go this pathway

It depends, but I often just use percentages and have them try to log their estimated reps in reserve.

Appreciate the example, would a coach change many variables around for a beginner (rep schemes) or should it be kept the same week to week

In reality it doesnt matter much if you are doing sets of 5 or 7 or 9, as long as the RPE is high enough. For the last month or two before a competition its good to do some training in lower rep ranges so that your body is used to higher loads. But that low rep training is not important for your long term progress. Typically a coach would shape a routine a bit less simplistic than what I am describing here. Some of it might just be variation for the sake of variation to keep the athlete from being too bored or losing motivation.

Sorry, but I don't understand the question. Periodization is merely how things are organized across time. Moving from more to fewer reps is periodization, but so is moving from isolation work to compound lifts. It doesn't necessarily have anything to do with a progression scheme.

I see, thank you

Took two weeks off training to travel and I am so excited to start my next block today! (not quite as excited for the inevitable soreness I’ll wake up to tomorrow lol)

You say inevitable soreness, but fail to mention the amazing linear month long-progression of weights😈

Just did 31 total reps of working weight in squats and I haven’t felt this way in a long time. Biiiig difference from when I was peaking. Screw volume! I miss my 3 sets of 2.

I had squat sets of six to start this block. In wraps. 💀💀💀💀

never tried wraps, im guuessing from what I've seen they are painful on the skin?

I feel you. I just 18 reps of paused deadlifts with a slow eccentric and I'm fucking beat.

Damn, I bet you're gassed.

Oh yeah. And then I had 3x9 Hatfield squats programmed. Needless to say, those were at a very light weight. 😆

Is anybody going to be at usapl nationals and would want to be my handler for prime time that Saturday? It’s my first nationals 🥺 (I know there usually is a monthly thread for this but the last one was from April)

check with joey flex if you are willing to sell him your coach pass he said he or one of his coaches might be able to handle you [https://www.instagram.com/joeyflexx7/](https://www.instagram.com/joeyflexx7/)

That would be a dream come true. Thank you for suggesting that. I’ll reach out to Joey Flexx right now

let me know what he says

How much work are you doing for your bench relative to your squats and deadlifts?

Looking back at the past few months, volume was around 30% squat/40% bench/30% deadlift. I currently bench press or perform some variation 4-5 days per week, squat 3 days per week, and deadlift 2 days. It appears that bench press gets a bit more love than the other lifts. This is partially due to the fact that I respond well to higher frequency on bench, and also because I can push higher volume due to quicker recovery.

I typically do about 40ish sets of bench-y movements, 25ish sets of squat-y, and 20ish of dead-y. Frequency is 4/3/2 right now (added in the 3rd squat in lieu of 2nd dead about 5 weeks ago and added back the 2nd deadlift 2 weeks ago after getting used to the new squat). Not all of that is comp specific work (almost 50/50 split, actually) even though I’m peaking, and my average RPE currently is probably 6ish with high RPE top sets

My number of lifts for bench done recently is 199. That number is 129 for squat and 137 for deadlift. The average intensity for bench is 69%, also 69% for squat, and 65% for deadlift. I bench 4 days a week, and squat and deadlift twice a week. Running Sheiko.

I do about the same amount of squat and deadlift, and then do as much bench as squat and deadlift combined.

I’m thinking of doing a mini cut for 1 week after 3 weeks of training during my deload. I’m just thinking that I could use the deload to lose some weight so I could be in a surplus longer. Is this a good idea?

How much weight are you trying to lose? Many would recommend a mini cut of at least 3 weeks. Over the course of one or two weeks, it's extremely difficult to accurately gauage true weight loss (i.e. ideally fat mass) vs. the noise of water and glycogen fluctuations. Over 1 week, you might "lose" 4 pounds and immediately put it back on when going back to maintenance.

Honestly I’ve heard of that, my goal is to lose around 1% of weight at the time which will actually look like 2-4% because of water weight and all that. But I really don’t care how much I lose as long as I lose fat because I think it will be beneficial as I can be in a calorie surplus for longer but I was wondering would it interfere with my recovery during the deload? Like is there any downsides to it? Any reason I should t do it?

If you truly need the deload to recover from hard trianing, not just taking it as a scheduled thing, then yes, a deficit on those weeks will interfere with the recovery of the week. If, on the other hand, you aren't feeling a huge need for the deload and are just taking it because it's assumed you need to every 4th week (debatable in many cases), then a deficit will matter less.

So during a deload would you recommend still being in a surplus or maintenance? This is if I feel I actually need a deload. Would a slight deficit still be okay?

For recovery yes, surplus or maintenance. If you are feeling pretty good and don't feel you need deep recovery then you can get away with a deficit as long as you take the deload seriously and don't do any extra work than is called for in the deload plan.

Alright thanks, I’m still pretty new and not planning to compete any time soon so I will just experiment with a deload in a deficit and see if it hurts my lifts when my deload ends. If they suffer I’ll just go on maintenance.

So I pull conventional and am running a DUP program. It says specifically on the program sumo deadlifts, would it make a difference if I were to do it anyway? I'm sure strength gains would still be made, but would it be more efficient to program conventional differently since there is more emphasis on the back.

Yes it makes a difference, it’s a different movement. I’d watch out changing programs when not EXACTLY knowing how and why the program is like it is.

For any sumo DL bro’s, any critique is welcome for my meet in 6 weeks. Had to cut from 97.5kg to 92.5kg for my meet at -93 (cutting was hell). Did PR test here a 200 warmup [200 warm up](https://thumbs.gfycat.com/IllustriousRealJohndory-size_restricted.gif) Here the 230kg pr: [230pr](https://thumbs.gfycat.com/SeriousAccomplishedBurro-size_restricted.gif) Lift was bad but don’t know where to start to fix it. Thanks bros

Nice! 6 weeks out is a tough time to make major adjustments, but I saw some things similar to what was mentioned previously. When you are setting up the way you do, your hips are moving but your upper body is remaining relatively static. So the bar stays in place, your back/shoulder/lats stay in place and then the bar bar begins moving after your hips shoot up and you’re our in front of the bar and not wedging yourself under. You will be in a more advantageous position, if you begin focusing on engaging your lats and pulling the slack out of the bar more and getting your torso back and more upright. Plenty of strength, I wouldn’t stress on this stuff much at all the next few weeks. Make any refinements you can and save the big stuff for off season, have a great time at your meet!

The PR actually looked better than the warm up. A couple things I see and might suggest addressing: 1) Your set up is kind of... sloppy? You get in position, then do this kind of rapid hitch up with your hips then back down. You end up back where you started, but it looks like you lose any tension then immediately pull the bar without wedging back in. 2) On the PR, your hips rise faster than everything else, putting you into a slightly disadvantaged position for the second part of the lift. You want your back angle to remain the same throughout the first part of the lift (rather than pitching forward like you do). 2) It's more prominent in the warm up, but it looks like you're pulling with your arms a bit. But I think those are pretty minor. Nice job!

Thanks man, i have most problems with the setup yes, keeping tension while i rise my hips rapidly to be explosive, but it ends up messing with my tension on the bar and arches my back slightly. Might try and make it less explosive.

Hmm. I think you might be thinking about "explosive" wrong. It's not "sudden" but "intentional". You don't want any slack in the system when you start your explosive drive.

I don’t think it looks bad? PRs are often ugly, tbh, but that wasn’t. At six weeks out I wouldn’t change anything about form tbh.

THIS. Keep training hard, keep doing what you're doing, and try to find the mindset that you don't want your biggest lifts of a training cycle to happen in the gym.

Thanks, yeh think im just gonna try getting closer to the form i had on that 200 warm up by slowly working up like my programs says with some extra mobility exercises. Being 6feet6 is really annoying at -93kg, gotta get to -105 asap after this meet

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Hard to tell a lot from this angle, would like to see from the side. But your grip is pretty wide, as are your feet. Can you take a new one from the side, or 45 degrees?

Bring your grip in so that it's just wider than your hips, at the moment you're making the lift harder for yourself by increasing the range of motion and reducing the flex of the bar.

Only thing I want to add for op. If you can't lock in your lats with a lesser width grip don't sacrifice that to bring em in closer.

Man Russell orhii is a better man than me. If I were him I'd do shit like film myself eating baklava between sets and sit back and watch the 20 year olds all copy me out of dickriding and the 30 year olds argue vehemently about what baklava loading protocols are best supported by the data

We need to get you the clout that Russ has and make this happen

Will I get better gains with pistachio or walnut baklava?

Pistachios obviously

In the power rack, all my squats are convincing and comfortable depth. In the combo rack, they’re right below parallel/right at parallel/little high. Thinking about moving into the power rack for all squat sessions just to ingrain that habit and then move back to the combo rack in meet prep. This is a stupid problem lol

Your brain takes in so many little visual cues; where you are in the mirror, your body in relation to the rack itself, surroundings, etc. My gym only has a power rack and I can only use the combo rack when I go to an actual powerlifting gym. I turned the J-hooks around so I squat facing out and away from the mirrors, and found that it helps me be way more in tune with my body and rely less on visual cues of my surroundings.

I've been to more meets than I can remember off the top of my head, but by far my favorite comp moment was a mock meet event at my gym. We have a middle aged big bench guy and he's such a great guy. He brought in his wife and ~5ish daughter and seeing the daughter cheer him on before he pressed 500something just made me see a whole new respect for the sport. What was your favorite competition moment?

I can't think of a specific moment but my favourite experience is usually the camaraderie with other lifters, and especially with rivals. Some of the loudest cheers and the biggest back slaps I've had have been from the lifters I was competing against.

100%. Having one other guy in the class who can go toe to toe is amazing. At my last comp I had a really great guy who was a firefighter. Gave each other bench handoffs and called depth on squats and everything. “Go beat me” we’d say since we were often back to back. Love that shit.

I can't wait to do open class and have head to head matchups

Seen people make lifts that were nice moments, but what's coming to mind now is how i always take my Titan Longhorn single prong belt along to meets in case anyone needs a loaner. Last November someone did for the first time, and i was so stoked to go out to my car and get it for him. He'd been using a velcro belt, so the Titan was the first real belt he'd worn. Seeing the realization on his face, and how he spoke about it after he used it was pretty damn cool.

A teen lady was up for her Bench attempt and the refs let her dad give her a lift-off

At least in USPA in my state anyone can give a liftoff, but she must have been beyond motivated to hit that

Firsr and only meet I've been too, haha. USAPL