aesthetic_strength

Brendan Tietz (Prime Fam)

PRIME STRENGTH COACHING
620/369/688 BW: 198lbs
Prime Coaching Services: Email link on profile Informative YouTube Channel :

YOOO my bench is so lit rn! Last week I hit 369x1 @ 9, yesterday I smoked this 364x1 @ 7! I wanted to take 386 or so right then but was smart and saved it!
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I played around with really creative ways to get bench volume and higher exertion sets in this prep while staying healthy. My biggest issue on bench over the years was how beat up I’d get. Instead of the usual 3-4x a week benching I dropped my frequency to 2 but utilized a lot of AMRAPS and variations in one training day. I often do up to 4 different grips/variants in one training day which really alleviates my pec overuse issues. The AMRAPS are light and controlled but near (sometimes I cap the amrap @ 9 to be safe) or to failure which really stimulates higher threshold motor units and I’ve kept more of my top sets on bench at or above rpe 8.
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This set up is similar to what I do for clients but a lot more exaggerated to work around my issues and it’s really paid off. Before this prep I had to peak to hit a 369 bench, rarely could get into the 360s. Now it’s become and every day submax single in literally 8 weeks. Shit feels so good when you aren’t training through pain LOL.
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Prime fam: @kristin_shealy @luluthesquirter @andrew_and_anavar @she.yeets @sds_pride @sassyquadz @shamal.asnani @buysonstr @yessi.casandra @spencerhance

YOOO my bench is so lit rn! Last week I hit 369x1 @ 9, yesterday I smoked this 364x1 @ 7! I wanted to take 386 or so right then but was smart and saved it! . I played around with really creative ways to get bench volume and higher exertion sets in this prep while staying healthy. My biggest issue on bench over the years was how beat up I’d get. Instead of the usual 3-4x a week benching I dropped my frequency to 2 but utilized a lot of AMRAPS and variations in one training day. I often do up to 4 different grips/variants in one training day which really alleviates my pec overuse issues. The AMRAPS are light and controlled but near (sometimes I cap the amrap @ 9 to be safe) or to failure which really stimulates higher threshold motor units and I’ve kept more of my top sets on bench at or above rpe 8. . This set up is similar to what I do for clients but a lot more exaggerated to work around my issues and it’s really paid off. Before this prep I had to peak to hit a 369 bench, rarely could get into the 360s. Now it’s become and every day submax single in literally 8 weeks. Shit feels so good when you aren’t training through pain LOL. . Prime fam: @kristin_shealy @luluthesquirter @andrew_and_anavar @she.yeets @sds_pride @sassyquadz @shamal.asnani @buysonstr @yessi.casandra @spencerhance - 1 day ago

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Ayyyy 369x1 @ 9, this is my max, or was! Had a shut unrack too cuz we work in on rigs and someone racked a bench hella hard when I unracked and it made my grip and shoulders set weird. Foot slipped too! So obviously I was good for 450 had that not happened 😂 smoked an easy AMRAP after, 303x8 @ 9! LEZ GOOO

Ayyyy 369x1 @ 9, this is my max, or was! Had a shut unrack too cuz we work in on rigs and someone racked a bench hella hard when I unracked and it made my grip and shoulders set weird. Foot slipped too! So obviously I was good for 450 had that not happened smoked an easy AMRAP after, 303x8 @ 9! LEZ GOOO - 5 days ago

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Paused Tempo HB squats (2,1,x): build up x 2 @ 6 (451lb top set), then regular paused back offs at 397x3x4!
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I utilize HB and often paused HB pretty much year around in some form for myself and all of my lifters get it just about every training cycle for at least a little bit. It generally has the most carryover of any variant to the low bar squat due to the tension parameters.
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The thoracic extensors and quads get worked! These tend to be where we see the most “give” causing technical change at high outputs in the low bar squat. For instance when the knees recede too much in a maximal squat causing an exaggerated bar roll and or loss of mid foot positioning, that can be prevented by having strong quads.
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Contrary to popular thought, some shift of movement away from the knee extensors towards the hip extensors in the ascent can be beneficial however too much causes stability issues in the rack position as well as a the bar path dumping/increase of moment arm in the back extensors. To prevent this we need quads strong enough to remain in position just enough so even tension distribution is achieved.
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When I preform these I purposefully pop the shit out of my traps to get a really high bar position (see second video) while maintaining my elbows under the bar to prevent any bar roll. I focus on sitting straight down and as deep as possible in the squat to exaggerate my end range strength/stability as well as increase my quad demand. I always wear a heel with these. I plan to do a more in depth post soon on some details not mentioned here that explains all of this further!
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@kristin_shealy @andrew_and_anavar @sds_pride @shamal.asnani @sassyquadz

Paused Tempo HB squats (2,1,x): build up x 2 @ 6 (451lb top set), then regular paused back offs at 397x3x4! . I utilize HB and often paused HB pretty much year around in some form for myself and all of my lifters get it just about every training cycle for at least a little bit. It generally has the most carryover of any variant to the low bar squat due to the tension parameters. . The thoracic extensors and quads get worked! These tend to be where we see the most “give” causing technical change at high outputs in the low bar squat. For instance when the knees recede too much in a maximal squat causing an exaggerated bar roll and or loss of mid foot positioning, that can be prevented by having strong quads. . Contrary to popular thought, some shift of movement away from the knee extensors towards the hip extensors in the ascent can be beneficial however too much causes stability issues in the rack position as well as a the bar path dumping/increase of moment arm in the back extensors. To prevent this we need quads strong enough to remain in position just enough so even tension distribution is achieved. . When I preform these I purposefully pop the shit out of my traps to get a really high bar position (see second video) while maintaining my elbows under the bar to prevent any bar roll. I focus on sitting straight down and as deep as possible in the squat to exaggerate my end range strength/stability as well as increase my quad demand. I always wear a heel with these. I plan to do a more in depth post soon on some details not mentioned here that explains all of this further! . @kristin_shealy @andrew_and_anavar @sds_pride @shamal.asnani @sassyquadz - 6 days ago

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Some in depth explanations on WHY I like belt-less Deadlifts!
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If you wanna just see some sawce swipe to the last vid of me pulling 584x3 @ 6 beltless! If you wanna see an excerpt with an explanation from an upcoming YouTube video on why I incorporate beltless deadlifts listen above!
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Reason 1: Objective load decreases, this is huge for conventional pullers, pulling twice a week heavy can kill your erectors and bleed over into the squat and primary deadlift day hard! Going beltless helps keep the weight lighter but exertion higher while also reinforcing technique with bracing, and torso rigidity. For instance I can get a heavy set of 2 in @ 7 beltless which gives me the heavier stimulus but lower total objective load.
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Reason 2: Get out of flexion, it’s a novel for another time but yes most powerlifters who pull conventional pull rounded. I purposefully brace rounded, this demands a huge re-extension pattern at the top of the pull which also really wrecks my back and fatigue levels. Beltless prevents this because you tend to limit load based on torso and pelvic positioning.
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Reason 3: Progressive objective load increases through a training cycle WITHOUT having to do a ton of rep volume. For conventional pullers I’m not a big fan of sets of 6+ reps. I give it out but only in deep offseason. However to keep load progressions progressive each training block while maintaining exertion (RPE) a good way to achieve this is sets with lower reps but progressing through variants. For instance maybe my secondary deadlift day goes: Beltless paused deadlifts block 1, beltless deadlifts block 2, comp deadlifts block 3. This allows me to keep the rep range static but progress the load each block without demanding a huge increase in exertion.
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Reason 4: It has carryover to the comp pull through training the core differently. You’ll know if you brace incorrectly right away, it’ll feel like shit if you do that beltless. It also helps teach people how to properly fight into an isometric neutral low back which has carryover in preventing further flexion in the comp pull. The proprioceptive feedback is huge!

Some in depth explanations on WHY I like belt-less Deadlifts! . If you wanna just see some sawce swipe to the last vid of me pulling 584x3 @ 6 beltless! If you wanna see an excerpt with an explanation from an upcoming YouTube video on why I incorporate beltless deadlifts listen above! . Reason 1: Objective load decreases, this is huge for conventional pullers, pulling twice a week heavy can kill your erectors and bleed over into the squat and primary deadlift day hard! Going beltless helps keep the weight lighter but exertion higher while also reinforcing technique with bracing, and torso rigidity. For instance I can get a heavy set of 2 in @ 7 beltless which gives me the heavier stimulus but lower total objective load. . Reason 2: Get out of flexion, it’s a novel for another time but yes most powerlifters who pull conventional pull rounded. I purposefully brace rounded, this demands a huge re-extension pattern at the top of the pull which also really wrecks my back and fatigue levels. Beltless prevents this because you tend to limit load based on torso and pelvic positioning. . Reason 3: Progressive objective load increases through a training cycle WITHOUT having to do a ton of rep volume. For conventional pullers I’m not a big fan of sets of 6+ reps. I give it out but only in deep offseason. However to keep load progressions progressive each training block while maintaining exertion (RPE) a good way to achieve this is sets with lower reps but progressing through variants. For instance maybe my secondary deadlift day goes: Beltless paused deadlifts block 1, beltless deadlifts block 2, comp deadlifts block 3. This allows me to keep the rep range static but progress the load each block without demanding a huge increase in exertion. . Reason 4: It has carryover to the comp pull through training the core differently. You’ll know if you brace incorrectly right away, it’ll feel like shit if you do that beltless. It also helps teach people how to properly fight into an isometric neutral low back which has carryover in preventing further flexion in the comp pull. The proprioceptive feedback is huge! - 7 days ago

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AYYYY beltless dead PR, 573x3 @ 5 on a secondary day! Got locked in af! Reps felt methodical and tight as hell. Gym was pretty lit for a secondary day with @leonfuryy in town and @phymandang also visiting! Both hit some PRs and everyone else in the prime fam was killin it too!
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I’m such an instigator lol I convinced @leonfuryy within two days to qualify for raw nats this year and switch to the usapl. Also convinced @phymandang to kill a PR on the comp plates while he was in town! 😂 I like seeing my fam lit! @kristin_shealy was also feeling down on deads but we fixed that up and ended with her beltless deficits at a PR!
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@sds_pride @she.yeets @luluthesquirter @andrew_and_anavar

AYYYY beltless dead PR, 573x3 @ 5 on a secondary day! Got locked in af! Reps felt methodical and tight as hell. Gym was pretty lit for a secondary day with @leonfuryy in town and @phymandang also visiting! Both hit some PRs and everyone else in the prime fam was killin it too! . I’m such an instigator lol I convinced @leonfuryy within two days to qualify for raw nats this year and switch to the usapl. Also convinced @phymandang to kill a PR on the comp plates while he was in town! I like seeing my fam lit! @kristin_shealy was also feeling down on deads but we fixed that up and ended with her beltless deficits at a PR! . @sds_pride @she.yeets @luluthesquirter @andrew_and_anavar - 19 days ago

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28 Comments
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AYYYY PR! Comp bench: 364x2 @ 8.5! 4lbs under my best bench ever!
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Followed it up with some volume and an amrap at 303, got 8 reps but prob rpe 8 tops. Then hit up some close grip Larsen 5’s with legit pauses @ 265lbs!
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Fuckingggg LITTT! Shit was firing and I’m overall happy with these huge PRs the last few days! After the bench work I did some.
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Seated cable rows
Lat pulldowns (not shown)
Face pulls w. ER
Tri pushdowns
Db curls.
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I can’t stress enough the importance  of accessory work. Seems it’s gone out of vogue again in powerlifting. This is less than a 3rd of the accessory volume I do on my upper body in a training week. Grow some pecs and arms kids

AYYYY PR! Comp bench: 364x2 @ 8.5! 4lbs under my best bench ever! . Followed it up with some volume and an amrap at 303, got 8 reps but prob rpe 8 tops. Then hit up some close grip Larsen 5’s with legit pauses @ 265lbs! . Fuckingggg LITTT! Shit was firing and I’m overall happy with these huge PRs the last few days! After the bench work I did some. . Seated cable rows Lat pulldowns (not shown) Face pulls w. ER Tri pushdowns Db curls. . I can’t stress enough the importance of accessory work. Seems it’s gone out of vogue again in powerlifting. This is less than a 3rd of the accessory volume I do on my upper body in a training week. Grow some pecs and arms kids - 20 days ago

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FUCKKKKK YEAHHH! 706x1 @ 9.5! ITS BEEN A LONG FUCKING TIME COMING! Lifetime PR and in the middle of a volume block! IM SO FUCKING PUMPED! The energy in the gym was lit and warm ups were FLYING! I knew I had this shit when I loaded up 606 and it flew lol.
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It’s legitimately been 2 years since my last 1rm PR on anything. I’ve dealt with more injuries than any other athlete I know who’s kept going. It’s been 3 years of just months and months of rehab. I’d get healthy and then it would be something else. I could go through the list but if you’ve followed me for a while you know. I literally love you @croninstrength because I feel healthier than ever with your guidance. It’s not even just the movement prep but when you talk me off that ledge every time some shits feeling off. The real coaching gains are mental y’all!
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Shout out to the prime fam! Y’all hyped me! NOW ON TO THE NEXTTTTT all I’m thinking about is 800 LOL @kristin_shealy @akunne_matata @theswolefessor @connollypowerlifting @andrew_and_anavar @luluthesquirter @she.yeets @umarqattan @spencerhance @sds_pride @shamal.asnani @sassyquadz @buysonstr @honest_abe_1372 @agwlifts

FUCKKKKK YEAHHH! 706x1 @ 9.5! ITS BEEN A LONG FUCKING TIME COMING! Lifetime PR and in the middle of a volume block! IM SO FUCKING PUMPED! The energy in the gym was lit and warm ups were FLYING! I knew I had this shit when I loaded up 606 and it flew lol. . It’s legitimately been 2 years since my last 1rm PR on anything. I’ve dealt with more injuries than any other athlete I know who’s kept going. It’s been 3 years of just months and months of rehab. I’d get healthy and then it would be something else. I could go through the list but if you’ve followed me for a while you know. I literally love you @croninstrength because I feel healthier than ever with your guidance. It’s not even just the movement prep but when you talk me off that ledge every time some shits feeling off. The real coaching gains are mental y’all! . Shout out to the prime fam! Y’all hyped me! NOW ON TO THE NEXTTTTT all I’m thinking about is 800 LOL @kristin_shealy @akunne_matata @theswolefessor @connollypowerlifting @andrew_and_anavar @luluthesquirter @she.yeets @umarqattan @spencerhance @sds_pride @shamal.asnani @sassyquadz @buysonstr @honest_abe_1372 @agwlifts - 22 days ago

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Today was fun with the fam! Every Friday we either hike or get together to do something. Was so nice seeing some water and green from all of this rain we’ve been getting. I love NorCal because it’s warm most of the year but we still get some nature that’s gorgeous. Spring always has some of the prettiest hikes. Excited for the sun coming back out and can’t wait for summer! Also someone sponsor @luluthesquirter for his nature ass shot, boy needs some CBD oil quick! @kristin_shealy @andrew_and_anavar @sds_pride @luluthesquirter

Today was fun with the fam! Every Friday we either hike or get together to do something. Was so nice seeing some water and green from all of this rain we’ve been getting. I love NorCal because it’s warm most of the year but we still get some nature that’s gorgeous. Spring always has some of the prettiest hikes. Excited for the sun coming back out and can’t wait for summer! Also someone sponsor @luluthesquirter for his nature ass shot, boy needs some CBD oil quick! @kristin_shealy @andrew_and_anavar @sds_pride @luluthesquirter - 24 days ago

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|MEET PREP| Week 6 of 16: Secondary deadlift day
Beltless deficit deads: 551x3 @ 6.
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LMAO I had to get hyped af, had no caffeine today and my last set at 507 felt heavy as shit lol the initial scream was me just angry happy that the weight was moving so easy.
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Also dude some pull ups: bodyweight 215, with an added 25lbs for clean sets of 8. Focusing on scap depression. Then had some lat pulldowns, hammer curls and axle bar holds for grip work!
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I just posted in my last YouTube video some grip mechanic tricks as well as what I do to solve weak grip issues. Every PLer does this wrong. Static holds at the top of a deadlift top set just cause callus issues and fatigue. Axle bar holds work way better.
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I use to train at a rock climbing gym where dudes would double overhand grip their deadlift maxes of like 550-600lbs lol. They gave me this tip and it worked wonders. In my video I also explain some tricks @sds_pride gave me about the grip and paired it with insight on how the shoulder rotation can affect his tips. Link is in my bio!

|MEET PREP| Week 6 of 16: Secondary deadlift day Beltless deficit deads: 551x3 @ 6. . LMAO I had to get hyped af, had no caffeine today and my last set at 507 felt heavy as shit lol the initial scream was me just angry happy that the weight was moving so easy. . Also dude some pull ups: bodyweight 215, with an added 25lbs for clean sets of 8. Focusing on scap depression. Then had some lat pulldowns, hammer curls and axle bar holds for grip work! . I just posted in my last YouTube video some grip mechanic tricks as well as what I do to solve weak grip issues. Every PLer does this wrong. Static holds at the top of a deadlift top set just cause callus issues and fatigue. Axle bar holds work way better. . I use to train at a rock climbing gym where dudes would double overhand grip their deadlift maxes of like 550-600lbs lol. They gave me this tip and it worked wonders. In my video I also explain some tricks @sds_pride gave me about the grip and paired it with insight on how the shoulder rotation can affect his tips. Link is in my bio! - 26 days ago

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40 Comments
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Was in a fitting room and realized I haven’t proven to the people in a while that I still uphold the aesthetic part to my IG handle. @theswolefessor and I were just talking about this but I see too many powerlifters 1-4 years in who are not focusing on hypertrophy enough. Hell idk why the fuck you wouldn’t want to but I can’t stress enough that it’s needed. You don’t need a a crazy specific high frequency DUP template as a rookie or early intermediate lifter. You need some size. A couple sets of curls at the end of your 5x7 @ 70% bench layout isn’t enough.
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Now you don’t need to have symmetry like a bodybuilder (x taper with proportions) so things like perfectly symmetrical deltoid heads or huge calves actually can be useless to us (👀 @theswolefessor). However that doesn’t mean we don’t want a shit ton more cross sectional area in our prime movers and supporting big 3 muscle groups.
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How you go about achieving this can be through both function & hypertrophy training. For instance I annihilate my rear delts 3 days a week with face pulls w. external rotation, prone incline supinate reverse flys & prone straight arm hyper extensions. This achieves a few functions that will help our rack position in a squat and shoulder packing in a bench. I also do this with all of my other supporting muscles. Take your accessory work serious. My video after next will cover this!
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Also if you didn’t see my latest YouTube video go watch it. I dropped some FIRE on the deadlift that isn’t talked about elsewhere because I don’t just vlog my cars and boujee house 😂 ya boy got real informative content that’s original and not repeated.

Was in a fitting room and realized I haven’t proven to the people in a while that I still uphold the aesthetic part to my IG handle. @theswolefessor and I were just talking about this but I see too many powerlifters 1-4 years in who are not focusing on hypertrophy enough. Hell idk why the fuck you wouldn’t want to but I can’t stress enough that it’s needed. You don’t need a a crazy specific high frequency DUP template as a rookie or early intermediate lifter. You need some size. A couple sets of curls at the end of your 5x7 @ 70% bench layout isn’t enough. . Now you don’t need to have symmetry like a bodybuilder (x taper with proportions) so things like perfectly symmetrical deltoid heads or huge calves actually can be useless to us ( @theswolefessor ). However that doesn’t mean we don’t want a shit ton more cross sectional area in our prime movers and supporting big 3 muscle groups. . How you go about achieving this can be through both function & hypertrophy training. For instance I annihilate my rear delts 3 days a week with face pulls w. external rotation, prone incline supinate reverse flys & prone straight arm hyper extensions. This achieves a few functions that will help our rack position in a squat and shoulder packing in a bench. I also do this with all of my other supporting muscles. Take your accessory work serious. My video after next will cover this! . Also if you didn’t see my latest YouTube video go watch it. I dropped some FIRE on the deadlift that isn’t talked about elsewhere because I don’t just vlog my cars and boujee house ya boy got real informative content that’s original and not repeated. - 27 days ago

1,411 Likes
68 Comments
1
|MEET PREP| Week 6 of 16.
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Comp bench: 2x353 @ 6.5
Amrap @ 292x9 capped at rpe 8.5 (yes I swear this is rpe 8.5) pretty sure the top set is a PR ability wise, especially since I couldn’t arch due to my c spine being out of whack.
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Filmed a shit ton for youtube yesterday. Vid dropping soon! I released another in depth informative video on deadlift programming and technique tonight! Decided to leave in a quick clip of some ramblings after my amrap set.
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Followed this work up with close grip Larsen work for extra volume. I accumulate a lot of my main bench volume with small jump ascending sets and secondary day comp work. The rest of my volume usually comes in the form of varied bench grip work.
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Stoked for bench this prep! Healthiest it’s been thanks to @croninstrength and it’s feeling strong af due to some smart programming choices! I will smoke that magical 400 soon!

|MEET PREP| Week 6 of 16. . Comp bench: 2x353 @ 6.5 Amrap @ 292x9 capped at rpe 8.5 (yes I swear this is rpe 8.5) pretty sure the top set is a PR ability wise, especially since I couldn’t arch due to my c spine being out of whack. . Filmed a shit ton for youtube yesterday. Vid dropping soon! I released another in depth informative video on deadlift programming and technique tonight! Decided to leave in a quick clip of some ramblings after my amrap set. . Followed this work up with close grip Larsen work for extra volume. I accumulate a lot of my main bench volume with small jump ascending sets and secondary day comp work. The rest of my volume usually comes in the form of varied bench grip work. . Stoked for bench this prep! Healthiest it’s been thanks to @croninstrength and it’s feeling strong af due to some smart programming choices! I will smoke that magical 400 soon! - 29 days ago

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| MEET PREP | Week 6 of 16: Comp squat: 2x527 @ 7 with ascending sets! Back off 5s with 455
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I’m feeling fucking FATIGUED but also trained. Fitness on all 3 lifts feels high as shit but I’m also feeling the fatigue affect top sets a lot! I had triple the deadlift volume I’ve normally done the last year this week and my back is swole but tired LOL. Squats I’ve actually reduced volume but still working around this dumb lateral hip pain.
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Filmed a ton for YouTube yesterday. Talked a lot about things like rep volume and rating RPEs/RPE expectations for various lifters. Talked about execution of programs and WHY all my prime fam was doing what they were each doing individually yesterday. Also just showed the hype and PRs 👀!
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I’m 6’0” and lanky af in the limbs, so my ROM is dumb long. Reps on me are way harder than singles. I die out fast. My best squat ever was 617 @ 8 and 620 for a max before that. At that time the most reps I ever hit in the gym was 551x2 @ 9, lanky lifters have a way different experience with volume, reps, RPE changes in various ranges and much more! Same goes for short folks but inversely! Stay tuned for the vid!
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Shout out to the fam for being lit yesterday @kristin_shealy @andrew_and_anavar @luluthesquirter @she.yeets @sds_pride @shamal.asnani @sassyquadz @spencerhance @buysonstr

| MEET PREP | Week 6 of 16: Comp squat: 2x527 @ 7 with ascending sets! Back off 5s with 455 . I’m feeling fucking FATIGUED but also trained. Fitness on all 3 lifts feels high as shit but I’m also feeling the fatigue affect top sets a lot! I had triple the deadlift volume I’ve normally done the last year this week and my back is swole but tired LOL. Squats I’ve actually reduced volume but still working around this dumb lateral hip pain. . Filmed a ton for YouTube yesterday. Talked a lot about things like rep volume and rating RPEs/RPE expectations for various lifters. Talked about execution of programs and WHY all my prime fam was doing what they were each doing individually yesterday. Also just showed the hype and PRs ! . I’m 6’0” and lanky af in the limbs, so my ROM is dumb long. Reps on me are way harder than singles. I die out fast. My best squat ever was 617 @ 8 and 620 for a max before that. At that time the most reps I ever hit in the gym was 551x2 @ 9, lanky lifters have a way different experience with volume, reps, RPE changes in various ranges and much more! Same goes for short folks but inversely! Stay tuned for the vid! . Shout out to the fam for being lit yesterday @kristin_shealy @andrew_and_anavar @luluthesquirter @she.yeets @sds_pride @shamal.asnani @sassyquadz @spencerhance @buysonstr - 29 days ago

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|MEET PREP| Week 5 of 16: Comp bench: build up 3x150kg/331lbs
Comp bench amrap: 9x287lbs capped at rpe 8
Close grip Larsen press: 2x5 @ 265!
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Bench is feeling great! Really focusing on clean reps and long pauses to help keep injuries at bay and be ready for the platform. Top set was probably rpe 7, I just look explosive but it’s promising to be able to make this weight move pain free. I just have one back off with comp grip for an AMRAP to recruit higher threshold motor units while staying healthier. Most of my volume is coming from close grip joint friendly stuff.
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For my large arch bench pressers I pretty much take a complete 180 approach. I just hammer them with a ton of volume and sets 😂 shoutout to @mehdisahari_ & @leleonardo LOL

|MEET PREP| Week 5 of 16: Comp bench: build up 3x150kg/331lbs Comp bench amrap: 9x287lbs capped at rpe 8 Close grip Larsen press: 2x5 @ 265! . Bench is feeling great! Really focusing on clean reps and long pauses to help keep injuries at bay and be ready for the platform. Top set was probably rpe 7, I just look explosive but it’s promising to be able to make this weight move pain free. I just have one back off with comp grip for an AMRAP to recruit higher threshold motor units while staying healthier. Most of my volume is coming from close grip joint friendly stuff. . For my large arch bench pressers I pretty much take a complete 180 approach. I just hammer them with a ton of volume and sets shoutout to @mehdisahari_ & @leleonardo LOL - 1 month ago

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|MEET PREP| Week 5 of 16 primary SBD day.
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Comp deads: 617x2 @ 5 SLACK PULL HARDER THAN ME SON! 😂 nah but for real, some of you “slack pull” and then just loose every bit of that slack the second you hinge down into the rep! Gotta keep the slack high through the whole hip shoot!
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Squats were uneventful this weekend (posting this late) due to some lateral hip pain but I worked around it. My deadlift seems to be coming back with a vengeance and I’m stoked about it! I want 661x2 @ 8 at the end of this block
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Lol @ the ending, I get in a weird kill mood when I deadlift but calm down from it in a few moments. Saw the camera and realized I looked like I wanted to rip someone’s head off so just casually let @kristin_shealy it actually “felt good” 😂

|MEET PREP| Week 5 of 16 primary SBD day. . Comp deads: 617x2 @ 5 SLACK PULL HARDER THAN ME SON! nah but for real, some of you “slack pull” and then just loose every bit of that slack the second you hinge down into the rep! Gotta keep the slack high through the whole hip shoot! . Squats were uneventful this weekend (posting this late) due to some lateral hip pain but I worked around it. My deadlift seems to be coming back with a vengeance and I’m stoked about it! I want 661x2 @ 8 at the end of this block . Lol @ the ending, I get in a weird kill mood when I deadlift but calm down from it in a few moments. Saw the camera and realized I looked like I wanted to rip someone’s head off so just casually let @kristin_shealy it actually “felt good” - 1 month ago

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23 Comments
0
Week 4 of 16 | Comp bench: 353x1 @ 7 (second video), 309x8 @ 9 (yes I swear this is rpe 9, I’m just explosive).
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Just dropped a bench video on YouTube! I cover a few things like active scapular retraction/rotation which you can see demoed in the first video of my 309lb set. Notice on the eccentric how my chest seems to expand further as I reach my touch point. This is me actively cueing scap retraction more and more as I descend. Most people haphazardly just “retract” their scap at the unrack and then leave it loose throughout the ROM. This leads to form break down on subsequent reps and instability/force transfer issues.
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I also cover why I internally rotated my shoulders/grip a bit to rack the bar low in palm as well as the importance of the triceps in the comp bench (even wise grip benchers). Check the video out! Link in my bio!
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I should state that I have pec tendinopathy at times which get aggravated from holding retraction through the concentric phase so I don’t normally recommend pressing out so much. However I do that here to alleviate that pain.
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This is the best my bench has ever felt consistency wise even with some old injuries slightly coming. I feel in control both of the movement and my rehab/body. Big things coming!

Week 4 of 16 | Comp bench: 353x1 @ 7 (second video), 309x8 @ 9 (yes I swear this is rpe 9, I’m just explosive). . Just dropped a bench video on YouTube! I cover a few things like active scapular retraction/rotation which you can see demoed in the first video of my 309lb set. Notice on the eccentric how my chest seems to expand further as I reach my touch point. This is me actively cueing scap retraction more and more as I descend. Most people haphazardly just “retract” their scap at the unrack and then leave it loose throughout the ROM. This leads to form break down on subsequent reps and instability/force transfer issues. . I also cover why I internally rotated my shoulders/grip a bit to rack the bar low in palm as well as the importance of the triceps in the comp bench (even wise grip benchers). Check the video out! Link in my bio! . I should state that I have pec tendinopathy at times which get aggravated from holding retraction through the concentric phase so I don’t normally recommend pressing out so much. However I do that here to alleviate that pain. . This is the best my bench has ever felt consistency wise even with some old injuries slightly coming. I feel in control both of the movement and my rehab/body. Big things coming! - 1 month ago

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Week 4 of 16: Comp deads: 640x1 @ 6.5!
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Felt like rpe 5 but knowing my position and how foreign deadlifts feel right now I know the speed was illusive! Still this shit was smoke! Was somewhat relearning my slack pull as I got heavier. Recently been having bi weekly top sets on deads which somewhat throws off the feeling of heavy slack pulling but I got it down by the time I reached this set.
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Another focus of mine this set was external rotation of my shoulders while maintaining my flexed back position. Allows my grip to be full but back to be in a high leverage position. Like I mentioned in my pause dead video I made a video on this which will be up soon! The shoulders rotation affects the grip and therefore the kinetic chain hugely!

Week 4 of 16: Comp deads: 640x1 @ 6.5! . Felt like rpe 5 but knowing my position and how foreign deadlifts feel right now I know the speed was illusive! Still this shit was smoke! Was somewhat relearning my slack pull as I got heavier. Recently been having bi weekly top sets on deads which somewhat throws off the feeling of heavy slack pulling but I got it down by the time I reached this set. . Another focus of mine this set was external rotation of my shoulders while maintaining my flexed back position. Allows my grip to be full but back to be in a high leverage position. Like I mentioned in my pause dead video I made a video on this which will be up soon! The shoulders rotation affects the grip and therefore the kinetic chain hugely! - 1 month ago

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Week 4 of 16: Comp squat 551x1 @ 7! Fucking stoked off this as usually week 4 of my blocks I fall apart on and I haven’t really done any real squat work. Ran a fast progression on my primary day to get some fitness back but now I’ll be starting the real build these next 12 weeks!
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Bar rolled on me like a mofo, but it still moved so fast! Next block I’ll be working some doubles on my top sets but back off 4s on my primary day. Secondary squat day will be pause squats with 4s/3s for top sets and 5s/4s on back offs. Auto regulated top sets but set percentages on the back offs. Wave load scheme of 6/7/8/9 on primary day and 6/7/7/8 on secondary day.
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I’ll make an in depth video of my program as I realize I’m actually an outlier and respond very well to minimal volume. I’m only squatting twice a week and only accumulate 8 working sets of squats per week at the PEAK of volume. Most of the info I have online is either on how to program for more usual cases or how to find your own effective dose. I don’t however have anything on trainees who respond to lower volumes so I should make that video. It’s actually the hardest type of client to program for. Also keep in mind my working set count above is with a submax approach. Not a maximal DUP style program. 8 sets can be a lot if most of those sets are rpe 6 or above. About half of mine are sub 6.

Week 4 of 16: Comp squat 551x1 @ 7! Fucking stoked off this as usually week 4 of my blocks I fall apart on and I haven’t really done any real squat work. Ran a fast progression on my primary day to get some fitness back but now I’ll be starting the real build these next 12 weeks! . Bar rolled on me like a mofo, but it still moved so fast! Next block I’ll be working some doubles on my top sets but back off 4s on my primary day. Secondary squat day will be pause squats with 4s/3s for top sets and 5s/4s on back offs. Auto regulated top sets but set percentages on the back offs. Wave load scheme of 6/7/8/9 on primary day and 6/7/7/8 on secondary day. . I’ll make an in depth video of my program as I realize I’m actually an outlier and respond very well to minimal volume. I’m only squatting twice a week and only accumulate 8 working sets of squats per week at the PEAK of volume. Most of the info I have online is either on how to program for more usual cases or how to find your own effective dose. I don’t however have anything on trainees who respond to lower volumes so I should make that video. It’s actually the hardest type of client to program for. Also keep in mind my working set count above is with a submax approach. Not a maximal DUP style program. 8 sets can be a lot if most of those sets are rpe 6 or above. About half of mine are sub 6. - 1 month ago

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Beltless paused deads: 507x3 @ sub 6! Am i doing the @garrettfear “Deadlift and stare” correctly? Lol the sets shown in other slides were acclimation sets on the way up!
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I prefer this day to be beltless for positioning and less taxing volume! When I flex in my belt it taxed the fuck out of my back because of the extension demand at lockout so this is a healthy way for me to rack up deadlift volume! I also really focus on bracing this day as well as pulling with my shoulders more externally rotated and depressed!
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The shoulders/grip are interlinked and the grip is a huge key people miss from the deadlift! If you feel sluggish in your pull even though technique is on point and programming is sound there is a huge chance it’s your grip. 9/10 when you ask someone why they missed their pull on a missed attempt due to grip they won’t even realize their hands were opening because it feels like their body was just too weak. Focused on some grip cues last weekend and today and my deadlift feels better than ever again! I’m making an in-depth video on this! As well as a bunch of other deadlift tips! Also lol @kristin_shealy’s commentary, ❤️ 😂

Beltless paused deads: 507x3 @ sub 6! Am i doing the @garrettfear “Deadlift and stare” correctly? Lol the sets shown in other slides were acclimation sets on the way up! . I prefer this day to be beltless for positioning and less taxing volume! When I flex in my belt it taxed the fuck out of my back because of the extension demand at lockout so this is a healthy way for me to rack up deadlift volume! I also really focus on bracing this day as well as pulling with my shoulders more externally rotated and depressed! . The shoulders/grip are interlinked and the grip is a huge key people miss from the deadlift! If you feel sluggish in your pull even though technique is on point and programming is sound there is a huge chance it’s your grip. 9/10 when you ask someone why they missed their pull on a missed attempt due to grip they won’t even realize their hands were opening because it feels like their body was just too weak. Focused on some grip cues last weekend and today and my deadlift feels better than ever again! I’m making an in-depth video on this! As well as a bunch of other deadlift tips! Also lol @kristin_shealy ’s commentary, - 2 months ago

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