Cowboy's Switch the Darkside

[Perrin Aybara]

That's good shit.

I know it all too well. For me it's locking my knees out in time on deadlift. I power through light weights without noticing and then after a certain point it becomes a struggle to lock the weight out. It's definitely taking some pounds off my max until I get the kinks out.

 

[Btcowboy]

Yeah, figure out what bar placement feels strongest and what stance width feels strongest.

As far as maxes keep in mind volume it's what's driving your progress and a max day is pretty low volume. There's a saying about building strength rather than testing it. If you really like the heavy singles I've seen templates where you work up to a heavy single at like 90% and then drop down and do your volume sets. I have no experience with it personally, but it is definitely a thing.

I just read this from Paul Carter Base Building and it sounds good.

 

[Btcowboy]

Been watching the video over and over and see a few issues other than depth.

1. Too far forward
2. I actually was on my toes at one point coming up
3. Dont believe I braced well enough either.

Soul searching today I really do need to do a better warm up, mobility, etc. I just know if the rack is open grab it before it isnt. I need to work on my base and not worry about 1RM, not important right now. Form and technique need to be number 1.

 

[Perrin Aybara]

Been watching the video over and over and see a few issues other than depth.

1. Too far forward
2. I actually was on my toes at one point coming up
3. Dont believe I braced well enough either.

Soul searching today I really do need to do a better warm up, mobility, etc. I just know if the rack is open grab it before it isnt. I need to work on my base and not worry about 1RM, not important right now. Form and technique need to be number 1.

That's the wise choice in my opinion. Get better form and better at reps and your 1RM will go up with it.

Just speculation again with the information I have, but very likely #3 is the problem and #1 and #2 are just symptoms of that. If your core is weak or not braced probably when you come out of the hole on squat because your core isn't tight your hips will come up and your upper body will fold and pitch forward and you might go on your tiptoes. It's because without your core braced you can't transfer the force probably from your legs to the bar.

Or some people legitimately do high bar placement with low bar mechanics. It's probably one of those two things though. If it doesn't improve through squatting alone and practice after awhile some core work might be in order.

 

[Btcowboy]

That's the wise choice in my opinion. Get better form and better at reps and your 1RM will go up with it.

Just speculation again with the information I have, but very likely #3 is the problem and #1 and #2 are just symptoms of that. If your core is weak or not braced probably when you come out of the hole on squat because your core isn't tight your hips will come up and your upper body will fold and pitch forward and you might go on your tiptoes. It's because without your core braced you can't transfer the force probably from your legs to the bar.

Or some people legitimately do high bar placement with low bar mechanics. It's probably one of those two things though. If it doesn't improve through squatting alone and practice after awhile some core work might be in order.

Will be working on it all.... I don't do things half assed I want to be the best I can at it so got to step back and fix whats not working. May have to rejig my program to make sure I keep intensity low enough yet enough to progress

 

[Perrin Aybara]

75-85% of 1RM should be your bread and butter rep range in my opinion. You can get good volume in here and should be able to maintain really good form. If you think of the big three like skills to learn then it makes sense to practice those skills in a range that's heavy enough to get you stronger, but light enough your form should be perfect.

 

[Worf]

Yeah sucks to miss it like that but at least I have the confidence under 405 now.... cutting isnt helping my strength any lol.

I high bar squat

We told ya bout that cardio.

 

[Perrin Aybara]

car·di·o
/ˈkärdēō/
noun

Intentional losing of gains

 

[Worf]

Any tips to work on getting deeper? I think that's going to be my weak spot on squats

Knees out, sit back let the bar sink you to parallel and fire your poster chain to come back up. Or just fucking dive bomb it try rebound from the hole. It works for some pretty high level guys. Im personally a slow squatter

 

[Worf]

car·di·o
/ˈkärdēō/
noun

Intentional losing of gains

Perrin wins the powerlifting forum today! Lmao

 

[Btcowboy]

car·di·o
/ˈkärdēō/
noun

Intentional losing of gains

Haven't done cardio in 2 weeks.... just the caloric reduction. Dropping to quickly and have been increasing my carbs to fix that

 

[Btcowboy]

Knees out, sit back let the bar sink you to parallel and fire your poster chain to come back up. Or just fucking dive bomb it try rebound from the hole. It works for some pretty high level guys. Im personally a slow squatter

I'd say I am a slow squatter...

 

[Perrin Aybara]

Just remembered I meant to tell you to try adding some planks to your squat and deadlift warmup. Regular and side planks. Gets the abs firing a little better and might help. They're part of my warmup and have been for awhile.

 

[Btcowboy]

Just remembered I meant to tell you to try adding some planks to your squat and deadlift warmup. Regular and side planks. Gets the abs firing a little better and might help. They're part of my warmup and have been for awhile.

Will do thanks

 

[WeMadeItToAndromeda]

Knees out, sit back let the bar sink you to parallel and fire your poster chain to come back up. Or just fucking dive bomb it try rebound from the hole. It works for some pretty high level guys. Im personally a slow squatter

I'm a dive bomber myself. I try to get down and out as fast as possible.

 

[Perrin Aybara]

I'm a dive bomber myself. I try to get down and out as fast as possible.

Same. That stretch reflex.

 

[Btcowboy]

Same. That stretch reflex.

I agree I seem to be slow on it all.... slow lower on bench, slow down on squat, slow lower on deadlift. Maybe practice being faster on the eccentric going forward

 

[Perrin Aybara]

Faster wastes less energy for getting the weight up. Deadlift you should just be dropping while keeping your hands on it. Bench drop it to your chest as fast as you can without hurting yourself.

 

[Btcowboy]

Faster wastes less energy for getting the weight up. Deadlift you should just be dropping while keeping your hands on it. Bench drop it to your chest as fast as you can without hurting yourself.

I am good with all but the deads.... the gym I am at wont let me drop it quickly...I know time to switch gyms... I procrastinate but will be switching

 

[Worf]

I am good with all but the deads.... the gym I am at wont let me drop it quickly...I know time to switch gyms... I procrastinate but will be switching

Ive found ripping off the floor really hells with sticking points on conventional