Swede_Burns

Take my advice and start resetting every rep, using this checklist before each descent: air, neck, brace, squat. Air- fill low, expanding the circumference of your lower abdomen. Neck- pack the neck to a neutral position. Brace- brace the midsection by using those muscles to pull your ribs down toward your hips, like you are loading a spring. (This is going to create a lot of intra-abdominal pressure because of the "filling low" we just did.) This spring cannot come unloaded at any time when the bar is in play. Squat- we were probably already doing that part, but now we can do it better. Make this checklist the focus of your next squat session and see for yourself the difference it can make. If you’re ready to let me take the wheel with your training, join the 5thSet Team today and use the latest technology to receive your programming, log your training and interact with the team- link is in my bio. #5thSet #elitefts

Take my advice and start resetting every rep, using this checklist before each descent: air, neck, brace, squat. Air- fill low, expanding the circumference of your lower abdomen. Neck- pack the neck to a neutral position. Brace- brace the midsection by using those muscles to pull your ribs down toward your hips, like you are loading a spring. (This is going to create a lot of intra-abdominal pressure because of the "filling low" we just did.) This spring cannot come unloaded at any time when the bar is in play. Squat- we were probably already doing that part, but now we can do it better. Make this checklist the focus of your next squat session and see for yourself the difference it can make. If you’re ready to let me take the wheel with your training, join the 5thSet Team today and use the latest technology to receive your programming, log your training and interact with the team- link is in my bio. #5thSet #elitefts

5thSet (and general programming) Lesson: The optimal way for an advanced lifter to set up their assistance work can be planned out for an entire macrocycle, with respect for a type of sequencing which allows positive, lasting effects from training means used for assistance work in each mesocycle to enhance the effect of training means used for assistance work in subsequent mesocycles. Exercises with good to excellent dynamic correspondence—in the 5thSet Methodology these are referred to as Mechanically Similar Movements (MSMs)—are the only type of assistance work which is necessarily subject to this type of sequencing. The remainder of all assistance movements or protocols can be rotated in the conventional manner, or also in a sequential manner. Assistance work should be performed in order from highest magnitude of demand to lowest, within a given session. After the competition lift is trained, MSMs have the highest priority and should always be the first assistance work performed. Only MSM training means need to be sequentially replaced with more intense and specific means in the mesocycles approaching competition, but the rest of the assistance work may also benefit from it. If this all seems too complicated and you’d like me to handle your programming, join the 5thSet Team and use the latest technology to receive your programming, log your training and interact with the team- click the link in my bio. To learn more about this topic, pick up a copy of the 5thSet Coaching Manual, which drops early this summer. #5thSet #powerlifting #elitefts

Let me start by saying that people were not crazy to use this cue for equipped powerlifting. “Bending the bar” cues hard external rotation, which is very useful to someone fighting the powerful internally rotating force of a bench shirt. But when would a raw lifter want to “bend the bar?” The short answer is: anytime they’d like to look like a weird pterodactyl or mangle all sorts of stuff in the shoulder while bench pressing. For a raw lifter, a much better cue is “reaching” for the bar with the chest. It’s best not to think of pinching the scaps together or to directly focus on the shoulders in any way. Rather, think of reaching the chest up toward the bar before initiating descent, decreasing the distance between the bar and the contact point on the lifter’s chest. With the lifter planted high on their traps (think: neck), driven back hard toward the rack with their legs, the reaching cue should raise the chest at least an inch, promoting thoracic extension, which is desirable in this context for a number of reasons. This cue can be used in training to develop the strength required to avoid losing a shoulder and failing on a max attempt in a meet. Join the 5thSet Team and use the latest technology to receive your programming, log your training and interact with the team- click the link in my bio. #5thSet #powerlifting #elitefts