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PRs Performance
United States
Registrace 3. 09. 2018
Informative Powerlifting content directed towards those wanting to dive into the deep nuances of training, programming, and technique on the squat, bench press, and deadlift.
Q & A - Fads That Won’t Last, Coaching Mistakes, Exposure Timing, Correcting Imbalances, and More
New Q&A video where I cover 12 different questions ranging from coaching to programming to technique topics. Timestamps and topics are listed below!
Biggest Mistakes Coaches Make - 0:20
Current Fad That Won’t Last - 3:52
Adding Novelty To Training - 6:27
Exposure Timing For SBD - 8:04
How To Do Back To Back Preps - 10:18
RPE vs. Fatigue Accumulation - 13:30
Attempt Selection Planning Process - 16:24
High/Mid Bar Squatting - 19:27
Correcting Imbalances - 21:34
Tapering Without Enough Fatigue - 24:13
Accessories For Bench Based on Grip Width - 25:12
Foot Placement On Bench - 27:59
#powelifting #powerliftingcoach #benchpress #deadlift #squat #powerliftingprogram #powerliftingq&a #powerliftingtechnique #powerliftingnow
Subscribe to Powerlifting Now: powerlifting-now.com/
Instagram: prs_performance
Website: prsontheplatform.com/
Biggest Mistakes Coaches Make - 0:20
Current Fad That Won’t Last - 3:52
Adding Novelty To Training - 6:27
Exposure Timing For SBD - 8:04
How To Do Back To Back Preps - 10:18
RPE vs. Fatigue Accumulation - 13:30
Attempt Selection Planning Process - 16:24
High/Mid Bar Squatting - 19:27
Correcting Imbalances - 21:34
Tapering Without Enough Fatigue - 24:13
Accessories For Bench Based on Grip Width - 25:12
Foot Placement On Bench - 27:59
#powelifting #powerliftingcoach #benchpress #deadlift #squat #powerliftingprogram #powerliftingq&a #powerliftingtechnique #powerliftingnow
Subscribe to Powerlifting Now: powerlifting-now.com/
Instagram: prs_performance
Website: prsontheplatform.com/
zhlédnutí: 2 974
Video
Gut Cut Q & A - Biggest Mistakes, Almond Replacements, and Adjusting For Later Weigh Ins
zhlédnutí 2,3KPřed měsícem
In this week's Q & A, I am specifically going to be answer questions regarding Gut Cutting. For the original video make sure to check out this link - czcams.com/video/WNDmGOFVWHk/video.html #powerliftingweightcut #2hourweighin #waterload #gutcut #powerliftingmeet #weightcuttingpowerlifting #powerliftingperformance #powerliftingdiet #weightcut #weightcutting #usaplweightcut #usapl2hourweighin #2...
Q & A - Low Bar Squat Grip, AMRAPs For SBD, Hierarchy Of Training Variables, and More
zhlédnutí 4,2KPřed měsícem
Going to try something new with doing a Q & A on CZcams! I have often done Q&As on my Instagram stories, but it is pretty limited on how much you can cover a topic in a short story. So if all goes well, I plan to make these types of videos a consistent thing moving forward. Below are the time stamps for the individual questions! High Frequency Bench Periodization - 1:11 AMRAPs for SBD - 3:24 Ho...
Bench Technique: Should You Follow The Bar With Your Eyes?
zhlédnutí 3KPřed 2 měsíci
Around 2 years ago I got a story question on if you should follow the bar with your eyes while benching. And it kind of hit me that I had never thought about that before, and I immediately went down to my home gym to see what I did personally. It became immediately apparent that 1.) I had never once accounted for this variable and 2.) it can be a very important variable, as the decision to foll...
The Minimalist Wedge Deadlift Setup
zhlédnutí 12KPřed 6 měsíci
There are many ways to setup, slack pull, and wedge on the deadlift. And 1 option, albeit seemingly less common, is a more minimalist wedge approach. After having a call with Brad Couillard recently discussing deadlift technique, he taught me a new way of cueing that immediately hit home. And so I asked Brad if I could make a CZcams video on this, and he happily agreed. So in my latest CZcams v...
Top Vs Bottom Bracing In The Deadlift
zhlédnutí 20KPřed 7 měsíci
When deadlifting, we have a choice. Bracing at the top or bracing at the bottom. And I would actually bet many lifters have not really thought about the differences between the two. I myself am guilty of not talking about this in detail until now, because when you brace has a pretty big impact on your setup as a whole. Depending on if you brace at the top vs. the bottom, it will change the cons...
Top 3 Reasons Why Your Peaking Block Goes Wrong
zhlédnutí 5KPřed 8 měsíci
There is a reason I took over 5 hours to do a 3 part series on peaking on Powerlifting Now. It is a complicated topic and there are a lot of variables that go into properly setting up peaking blocks for athletes. Within that though, even with coaches and athletes who have a great foundation for programming, there are 3 common things I see that often derails training within a peaking block. So i...
Brace Before You Inhale
zhlédnutí 12KPřed 10 měsíci
Recently while filming a video for @powerliftingnow, I started to think about a different way of framing the process of bracing on squat and deadlift. And this very well may be something others have talked about before, but at least from my scope, the idea of saying "brace before you inhale" was framing the same cueing I had been using for a while now in a way that seemed to resonate a bit more...
Squat Unrack Fix: Set Up In Front Of The Bar
zhlédnutí 7KPřed 10 měsíci
I've harped on the setup of all 3 lifts a lot recently for good reason, because much of the lift is controlled and directly comes back to how you set up. For squat, in my opinion there tends to not be enough attention on the intentions of your initial position during the squat unrack. During a recent story I did on my Instagram (which is now a story highlight), I broke down my step-by-step cuei...
Belt To Heels: My Favorite Directional Squat Cue - Part 1
zhlédnutí 11KPřed rokem
There are many, many different squat cues that have utility, and can be a great tool in helping to create consistent and repeatable squat patterns. With that said though, all cues are not created equal. Based on a lifter's leverage, sex, bodyweight, technique mechanics, kinesthetic awareness, and more, cues can apply differently to each individual. Some people may get a lot of the cue "sit back...
How Your Rack Height Can Fix Technique Issues
zhlédnutí 8KPřed rokem
A simple movement constraint that I find is underrated is a lifters bench and rack height. Having the proper rack height will force certain fundamentals of technique that will translate to the entirety of the movement. In particular in the bench press, we commonly see rack height issues resulting in soft elbows. And on squat, we see issues occur with low bar rack position and ribcage orientatio...
Programming Ascending Back Off Sets
zhlédnutí 6KPřed rokem
There are many strategies that can be implemented in regards to back off sets, but a current one I have been finding really good utility with is ascending back off sets. In this method, after your top set you are taking a decent drop back, and then re-ascending back up in weight to another "top set" or somewhat heavy back off set. This is nothing new by any means, but in my latest CZcams video ...
Why I Am Not A Fan Of The Pre Hinge
zhlédnutí 18KPřed rokem
A common squat setup technique I see used, and I myself used to use frequently, was cueing the initial starting position with a pre-hinge. I personally used to use this with many lifters to help with reducing extension bias and allowing a more natural chest drop and forward lean. But over time I started seeing more issues than not with this technique, as I found it became a band-aid solution fo...
Mastering Your Bench Setup With "Wedging"
zhlédnutí 28KPřed rokem
One of the simplest, yet largest, improvements I have made in coaching bench technique over the course of this year is the understanding of bench wedging. I have Sean Noriega to thank for this, as he did a great job of bringing this to light in his "How To Arch" video on Powerlifting Now. And while bench "wedging" was something I actually was doing, I was not understanding the intent and result...
Troubleshooting Technique And Developing Movement Systems w/ Joe Stanek - Coach x Coach Episode 1
zhlédnutí 4,1KPřed rokem
I got to sit down in person with Joe Stanek, renowned powerlifting coach from Gameday Barbell, when I was in Texas earlier this year to discuss a variety of topics. In part 1 on this channel, we discuss the thought process behind developing a system of movement to help define how you approach technique as a powerlifting coach. This includes the main constraints that become our building blocks/s...
Tempo Bench Press: The Most Impactful Movement Constraint Variation
zhlédnutí 12KPřed rokem
Tempo Bench Press: The Most Impactful Movement Constraint Variation
Grip Fix Tip: Unrack With A Passive Grip
zhlédnutí 12KPřed rokem
Grip Fix Tip: Unrack With A Passive Grip
Easy Deadlift Setup Cue To Fix Your Hinge
zhlédnutí 29KPřed rokem
Easy Deadlift Setup Cue To Fix Your Hinge
Reset Reps On Deadlift: When and Why To Use Ft. Matt Gary
zhlédnutí 7KPřed rokem
Reset Reps On Deadlift: When and Why To Use Ft. Matt Gary
FREE Powerlifting Program - 2022 PRs 15 Week Program
zhlédnutí 36KPřed 2 lety
FREE Powerlifting Program - 2022 PRs 15 Week Program
Ascending Sets, Squat Frequency, and Programming For Overshooters
zhlédnutí 7KPřed 2 lety
Ascending Sets, Squat Frequency, and Programming For Overshooters
How To Plan Weekly Top Set Progression
zhlédnutí 15KPřed 2 lety
How To Plan Weekly Top Set Progression
Defining What Is Good Technique ft. Brad Couillard
zhlédnutí 8KPřed 2 lety
Defining What Is Good Technique ft. Brad Couillard
How To Fix An Uneven Bar Position On Squat
zhlédnutí 11KPřed 2 lety
How To Fix An Uneven Bar Position On Squat
Powerlifting Coaching: The Business Side - Part 2
zhlédnutí 3,5KPřed 2 lety
Powerlifting Coaching: The Business Side - Part 2
A little late and maybe a stupid question, but is there a reason you dont program any overheadpresses? Could I add some without "spoiling" any progress?
You can adjust the program however you would like.
I've followed the bar with my eyes for so long I litterally can't stop myself. Question about bench: After I started cutting (-400) my bench strenght dropped dramatically, like within a month I'd lost 15kg and no matter what weight I did, no matter how light, it felt slow and heavy. Have you ever encountered anything like that before and how am I supposed to go back to training when I finish the cut after I've had to slash the volume and est 1rm's?
If you are saying you lost 15kg bodyweight, then that is going to have an effect on your bench and likely nothing you can do about that unless you gain that weight back.
How wouls you program tempo bench for a tertiary day?
Usually in the 1-3 rep range and 5-7 RPE range
I can recognise so much of what you are saying in my squat technique 😮. Time to review and retrain. Thanks for the information 👍🏻
You're welcome!
Thanks for the videos Steve, they're super informative. I've learned a lot from you. There's one thing that I wanted to ask you but I don't know if this is the place for that. I've seen completely polar opposite methods of prescribing weights work well for lifters. On one end you see RTS *in some cases* prescribing ramp up sets to an RPE9 on multiple exercises every week and you see their lifters get really strong. On the other end you see a more conventional approach of starting blocks at a low RPE (say 5 for example) and ramp up to a RPE9 over the course of say 4 weeks and you see lifters que really strong and too. Do you think that you can take a lifter that's thriving in the constant high intensity approach and have him still make progress using the conventional "ramping over a block" approach ? Do you think it also work the other wsy around ?
Yes, I have had many lifters come from that style of system (not necessarily specifically RTS) and it has worked great. Neither system is right or wrong and likely will work based on the coach knowing how to implement it correctly for each individual lifter.
How is your work on the Back-end de-loading going? Successfully? I hope so, i really like the idea. Can we expect the full video any time soon?
Video has already been recorded, and will be released on Powerlifting Now later this year!
Steve your content just does not miss!
Thank you!
Amazing content! Please keep bringing more videos like these! 💪
Thank you!
With regards to the AI stuff, for me the worst about it currently is the lack of flexibility in these "AI apps", you can't change the prescribed sets/reps, can't add/remove exercises from a given day, can't change the order of days or the order of exercises, etc. A lot of times the "AI" will prescribe insane workloads that the user can't alter other than skipping it, which defeats the purpose of the app in the first place.
The fact is they are not even AI, it’s just a marketing tactic. It is just if/then formulas in Excel. I’m sure for plenty of people they have good enough results for an app. It is just not going to be replacing coaches any time soon.
Most AI right now is simply a misnomer anyway, large language models simplyt do not have "intelligence" required for coaching. One can even make a larger point that AI will never reach the level of consciouness that will match human beings (currently it seems that way) which ties into the very well put point by Steve that a lot of coaching revolves around experionce and pyschology.
Thank You Sir 😊💪🙏
Most welcome!
Great content as always, even for someone who's so small and weak, lol ; - )
Thank you!
Love your free program. Running the 2022 one!
Thank you!
Excellent video!
Thank you!
Don’t you mean 48-72hr rest time when speaking about 2-3 rest days?
No, you have to factor in the days you lift as well. If you lift at noon, that’s 12 hours that day and the day of as well.
@@PRsPerformance Ahh Gotcha. Is this going to be expanded upon in more detail eg where to place tertiary days with your planned training split vid?
@@mojohn1634 yes it will
I changed your 16 week program to 3 day cycle and added 50 kg to my total. Thank you
Welcome, awesome to hear and congrats!!
I apologize on how horribly I repeated the same thing over and over during that "adding novelty" question, that was bad haha
Any ideas if wrists keep rolling forward in the bench press, especially when it gets heavier, let's say around 90%+ ?
In some way the bar/wrist/elbows are not aligned to manage your center of mass correctly. A simple place to start is grip the bar a bit tighter. Sounds too simple, but usually that rolling is correlated with too much wrist extension, and that slightly tighter grip can help with that.
You talked about sodium. How much sodium would you suggest per day on this gut cut diet. To avoid the sodium over load.
Around the same daily average that you consume normally
@@PRsPerformanceeven if u have a slightly higher sodium diet, would u still maintain or would it be in your best interest to cut back on the intake for the 3 days before weigh ins?
How do you do this with high rep?
You likely will not do it for every rep
do u online coach for 16y/o ?
I do, but not currently taking on new athletes for the foreseeable future
21:12 Why would you ever taper water in a water load? Is the point to take advantage of increased diuresis and not let the body get accustomed to gradual changes in water intake?
I might be saying this wrong from what I originally heard. as I cannot explain the science, but the idea is you overload with water, which signals more frequent urination. To then when you pull back you continue to urinate more frequently than normal and expel more water than usual. Is that correct? I am not sure, I might be dumb and that is completely wrong, but it works. There was a Strength Athlete podcast that discussed it, but it no longer exists.
Very informative, thank you
Welcome!
Thank you so much for this ..ive been over complicating my squat and trying so many things at once...The knees out and even foot pressure means i dont need to think about sitting back at all.I recorded my squat from the side and its straight up and do...I still wear weightlifting shoes for this id assume that's o
Glad it helped!!
i cut from 158 to 148.4 using your gut cut and water loading protocol and also lost 5lbs in the sauna and felt no performance loss. floating around 162 in the morning now but i am eating more than before. was wondering if i should start just a regular nutrition cut to at least drop back down to 158 in the morning or just maintain for now and plan on possibly doing more time in the sauna for my next meet in november. thoughts?
I would get back down to 158 and cut from there
Very late question but can I make the 4 day 3x bench and sumo deadlift be instead a conventional deadlift? Like I would follow the program the same except I'm switching the sumo and sumo accessories into conventional lift and work. Thank you so much for the free program man
You can adjust the program however you would like.
What about dépression ? Should we think about it or just use the leg drive do the job and giving you the best position possible ?
I mainly just cue leg drive, but if you watch my full bench guide videos I break that down
I can't slack pull no matter what version I try..trying for about 10 years with multiple coaches..only ever feel it in my back only..so demoralizing..at stage now where I'm about to quit gym completely
It is not necessarily wrong to feel it in your back, but sorry to hear you've had so much struggle with deadlift technique.
little tidbit, for my protein intake and carb intake during a gut cut i use optimum nutrition serious mass powder. 1230 calories a serving with 250g carbs, works like a treat.
Great tip!
What about tempo close grip or tempo larsen?
Yes you could combine them
You’d make a great professor
Appreciate that!
Great video! I was always under the impression that a bigger breath always equals a better “brace”. I’ve sometimes accidentally done this on squats where I brace before the breath, but I thought it was wrong because I wasn’t taking as big a breath
Thank you!
In other video, you’ve mentioned moving center of mass from heels to midfoot during wediging can help some sumo deadlifters. Are you still advocate it and can I incorporate it with this minimalist wedging setup?
Yes I still have people do that, but any time you are shifting your COM during the wedge, it is not quite “minimalist”.
i think kedric kwan is the guy you're referring to regarding to the origins of the gut cut?
No, his name is Reid Reale, as least that is the first place I had heard of it 7 years ago.
I gave up on weights numerous times cos i disnt give my tendons time to toughen up...started last year age 48 and 2 days ago broke my landmark 100 kg bench.🎉
Congrats!
Are the calories based on maintenance or the calories you were eating a couple of weeks before the competition? For instance, if maintenance is 2800 calories, but I was eating 2200 calories for the weeks before to lose fat, which would the calorie count be based on?
Whatever you are currently eating
@@PRsPerformancethank you!
Even on a SSB my bar position is uneven😅
Could be because of something you are doing, but that could be because of the pad on the SSB, they often wear uneven and then sit on your back uneven.
Great stuff! Do you have any videos where you go in detail regarding how to choose and periodize reps for a particular lift? For instance, I've always wondered when designing a block, whether to pick 5 reps instead of 4 for a primary squat day, and if you'd lower that across blocks until reaching 2 reps.
Yes, there are multiple videos on Powerlifting Now where I cover that.
This guy is the shiz! Wow, this is like the squat bible.
Thank you!
Tips for first powerlifting meet? I have a meet in 3 weeks.
Have fun, don't open too heavy, don't cut.
Any way to submit a question which isn’t Instagram? 😂
Not currently
Thank You 😊
Welcome!
Would there be a strategy for someone who is not normally counting and don’t know their macros and liquid intake?
No, you would need to start tracking
Does one stop taking creatine during gut cut ?
No, don’t stop creatine
Question (unrelated to the gut - which thank you once again for all the awesome information) I keep twisting right before lock out because my under grip hand hits my thigh (I pull sumo). I used to pull hook, but you and some of your athletes inspired me to pull mix and I like it way better (besides the twisting). I’m 99% positive I’m bracing correctly and I’ve even tried moving my under hand further into the smooth and away. Do you have any videos on the topic or possibly some tips?
If you didn't have issues pulling hook, I'd go back to that, that is the one of the main reasons to do hook over mixed grip.
TY for Poop 2, the sequel
Haha welcome!
Excellent video
Thank you!
Good poop tips
It’s what I’m best at
16:30 I've done your gut cut twice now, both times worked flawlessly, though the carb/fat content that your spreadsheet gave me ended up being pretty significantly skewed towards fats (I usually eat about 400C and 115F , but with the gut cut I ate closer to 300C and 160F). In the future, would you recommend more cinnamon toast crunch and less almonds to get the macros closer to what I normally eat?
It will naturally be higher in fat due to almonds, so that’s fine. But you can adjust if you’d like
🐨🍜 content
🤝
Lol "maybe you're eating crap all the time" 🤣. I eat so much whole foods gut cut really worked for me. Now I'm curious to compare my daily fiber (40g) versus the amount required with the almonds I ate. Calling it a volume food cut makes sense although i originally thought less food volume = less fiber already. I will do the maths.
Considering most people do not get enough fiber, I wouldn’t be surprised if people are eating more fiber or at least equal to their norm with this cut.