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Long Term Physical Development in the Squat Pattern The peak expression of squat strength is the barbell back squat. The heaviest loads can be utilized (compared to other squat variations) coupled with a high demand of motor control needed to execute the back squat safely and properly. Yet, even with this high complexity and loading capacity, we STILL see beginner trainees jumping right to the barbell back squat as their main squat pattern exercise. Focus on the FUNDAMENTALS Even if your goal is to one-day powerlift or build up strength in the barbell back squat, taking the time to develop strength in the more regressed squat variations FIRST will result in a more proficient back squat down the road. There is nothing wrong with practicing the barbell back squat as a beginner if developing the barbell back squat specifically relates to your goals, but the bulk of the squat pattern strength development would be better served with a more basic squat variation with some lighter technique work done with the barbell. Here are some examples of relative strength milestones for the squat: 1. Proper Form in the Goblet Squat 2. Goblet Squat: 0.25x Bodyweight x 10 3. Dual KB Front Squat: 0.25x Bodyweight per hand x 8-10 4. *Goblet Squat: 0.5x Bodyweight x 25 5. Back Squat or SSB Squat: 1.75x Bodyweight x 5 6. Back Squat or SSB Squat: 2.25x Bodyweight x 3 7. Back Squat: 3x Bodyweight or more x 1+ *Reach #4 to earn the Barbell Back Squat with significant loading. Credit to @drjohnrusin and @painfreetraining for the Goblet Squat Challenge (#4 on the list).

Success doesn't happen over night. It comes from consistently applying yourself over time. Learn to love the process and be in it for the long haul.

Congrats to @dr.davidskolnik.dpt for crushing his meet! Repost Meet Recap ?? … … Deadlift (video of 3rd) 1st - 215kg/474lbs ⚪️⚪️⚪️ 2nd - 225kg/496lbs ⚪️⚪️⚪️ 3rd - 237.5kg/523lbs ⚪️⚪️⚪️ Lifetime PR on #deadlifts … Bench (video of 3rd) 1st - 132.5/292lbs ⚪️⚪️⚪️ 2nd - 140kg/309lbs ⚪️⚪️⚪️ 3rd - 147.5kg/325lbs ⚪️⚪️⚪️ Best competition bench ever, ties lifetime PR on #bench … Squat (video of second) 1st - 185kg/408lbs ⚪️⚪️⚪️ 2nd - 195kg/430lbs ⚪️⚪️⚪️ 3rd - 205kg/452lbs ??? Downward motion after getting out of the hole - spotters took the weight. 10lbs under my best comp #squat and 15lbs under my best gym squat. Total - 580kg/1,279lbs Ties my best total (set in August) … Overall - HAPPY with this meet! First time at @iplpowerlifting Worlds. First time really traveling for a meet. First prep with @idealstrength & @ironwolf03 I was anticipating a pretty big PR on Squats - they were by far my best lift during training. Just wasn’t really physically or mentally prepared to exert the necessary effort in game day. Bench felt GREAT today, could have gone more aggressive on my third but super stoked to set a new competition best. Deadlifts felt strong but inconsistent during prep, constantly tweaking small things and learning how to #hookgrip - never thought I’d be able to hang on to a grinder like I did! Awesome way to end a long day ? Couldn’t have done without @dr.myra_lifts & @datguylance Stoked to get back in the gym @americanraw_fitness and keep building this total! … … #powerlifting #sbd #squat #bench #deadlift #competition #90kg #iplworlds #iplworlds2021 #uspa #uspaarizona #strongerinmotion

Cluster Sets for Strength and Hypertrophy Cluster sets are sets that involve planned intra-set breaks, typically lasting 5-30 seconds. The intra-set rest periods allow for a greater amount of work to be done in a set with a given weight, and often with better technique. For example, when handling 80% of a 1RM in a lift, one can usually muster out 5-8 reps in a traditional, all-out set. Utilizing cluster sets, one can usually get 1-3 additional reps in a set at the same weight, often with better technique. Aside from handling heavier weights for more reps in a set, there are many applications for cluster training including: ✅ Increased Training Density – AKA The amount of work done in a training session. This can help improve work capacity and cut down on overall training time. ✅ Additional Sport Specific Practice – As a powerlifter, the first rep is the rep that matters most when it comes to competition. Every first rep is another chance to rehearse the technique for a max effort lift. ✅ Strength and Hypertrophy – Manipulating the loading, sets, reps, and intra-set rest intervals, cluster sets can be an effective method for training for strength as well as hypertrophy. Here are a few of my favorite cluster set/rep schemes: For Strength 1️⃣ 5x1 with circa-3RM (90-93% 1RM) with 20 sec rest 2️⃣ 3x1 with circa-2RM (94-96% 1RM) with 20 sec rest For Hypertrophy 3️⃣ 5x2 with circa-6RM (80-84%) with 30 sec rest 4️⃣ 6x6 with 10-15 sec rest on assistance exercises Find out more on how this is practically applied by following one of the strength programs in the Ideal Strength App. Link is in bio.

Congratulations to @DataLifts You have won 3-months of the Ideal Strength App, supplements from @subjectzero_supps, and training gear from @strongbowstrength! I can't wait to see all of the PR's you are going to be putting up! Thank you to all who participated! Special thanks to our sponsors @subjectzero_supps @strongbowstrength and @mystrengthbook

Half Kneeling Overhead Press: Kettlebell Bottom's Up, Classic Kettlebell Press, Dumbbell Press, Barbell Landmine Press All are great options for vertical pressing, each unique in their own way. Depending on your goal, one may be a better option to add in your program over the others. Bottom's Up (BU) Holding a kettlebell in the bottom's up position creates an unstable environment (a small base of support underneath a large center of mass) increasing the demand for grip and rotator cuff strength to maintain proper positioning of the wrist, elbow, shoulder, and trunk in order to complete the lift successfully (with adequate loading). Because of the self-limiting nature of this variation, the KB Bottom's Up Press will likely be the lowest capacity of loading of the three pressing variations. Classic KB Press Pressing a kettlebell from a traditional front racked position allows for greater loads compared to BU while still adding instability compared to the dumbbell. With the position of the bell racked on the wrist and forearm, the center of mass is slightly posterior to the hand allowing for those with limited overhead mobility to press in a safer position than the other two variations. The posteriorly-based load can assist in achieving an overhead position as well as make a near-overhead position feel better as the load of the bell will be closer to being centered over the shoulder even when the hand is not directly stacked over the shoulder. DB Press If an overhead position can be achieved safely (without compensations), pressing a dumbbell will allow for the greatest amount of loading in comparison to the other two KB presses. The inherent stability of having the weight centered around your hand (maybe even more so with a center-mass bell) will allow for a greater expression of strength as the load will feel the most stable. Barbell Landmine Press The landmine allows for a unique "overhead" position in which the arm can be in an pseudo-overhead position yet the load will not be acted upon the shoulder in a completely vertical plane. With the unique grounding of the landmine, one with compromised overhead mobility can press without pain.

GIVEAWAY! That’s right, we are giving away access to our brand-new training app, as well as supplements from our friends at @subjectzero_supps, and training gear from our friends at @strongbowstrength! Enter for your chance to win 3 months of unlimited access to Ideal Strength programs included in the Ideal Strength app. Here is a little more about the app: ? A subscription gives you access to the Ideal Strength App which has unlimited access to all programs included as well as features to help you reach your strength goals, such as auto tracked training metrics, tutorial videos and much more. ? New programs being launched regularly ? Get exclusive access to the Ideal Strength community for continued support and guidance The giveaway will end on Sunday October 24th, 2021, at 12 pm PST. ?5 DAYS LEFT TO ENTER!? Do not miss out! Be sure to get your name in before it is too late! Find the link to enter in the @idealstrength bio.

Getting ready for your next powerlifting meet but unsure on how to peak? I got you covered… We recently added a new program to the Ideal Strength App. Introducing… The Blueprint: Powerlifting Meet Prep Peaking properly for powerlifting can be difficult. You have put in the work to build up your strength so you want to bring your best to the platform. This program will lay out a peaking plan of 9 weeks. The first block will focus on the Accumulation phase, the final push on heavy volume, and a focus on building up weaknesses. The second block is the Intensification phase, the volume begins to taper and the loads begin to increase. The third and final block is the Peak phase, the fine-tuning of the heavy loads and culminating with a taper and deload to allow you to hit new heights in your strength when it matters most, on the platform. This program is a combination of percentage and RPE-based and is best served for the intermediate lifter with some experience familiar with testing their 1RM strength in the squat, bench, and deadlift. Find out more about this program as well as the other programs available on the app by visiting the link in my bio. P.S. Don't forget to join the giveaway and share it around from the registration confirmation page for bonus entries into the drawing. Link also available in bio.

"Don't miss, modify" Quoting my friend @realmattwenning. Not all days will your body feel 100% ready for what you had planned. That's okay! Better to autoregulate and adapt your training to fit how you're feeling vs battling through. If you do the latter, odds are your body well sideline you longer than if you would have listened to it in the first place. My plan for this day was a free squat but my knees weren't having it (maybe a little extra sitting this week leading up to the launch of the Ideal Strength App phone ?). Hence, the box squat. Sitting back onto a box is not only a great way to help people to use their hips more in a squat but it can also be a pain-free variation of squatting when the knees are feeling cranky. Since I was also a bit short on time for this session, here's the rest of the 45 minute workout: ? 6-Phase Dynamic Warm-Up - Lateral Hip and Squat Focused 1️⃣ SSB Box Squat - Work up to a top set of 3 for the day 2️⃣ KB Swing - 12x10 EMOM 3️⃣ Front Foot Elevated Split Squat Iso-Hold - 4x40s:20s per side, alternating sides 4️⃣ Dead-bug with Toes Banded - 2 min AMRAP Finisher The KB Swing brought a ton of hinge/posterior chain volume which felt great on the knees. The isometric split-squats felt great too and isometrics have been shown to have a pain-alleviating effect. The more in-tune you are with your body, overall stress, and training, the better you're training sessions will be.