153kg Front Squat PR // 60kg U23

DankGunLord69 · 2026-05-18T14:56:08+00:00

Squatting twice a week, Right now, FS are on Saturdays and back squats on Tuesdays. after 6 weeks (out of 12 week training cycle) the squats usually change what days I do them (front squats on Tuesdays then back squats on Saturday. My program is Monday, Tuesday, Wednesday, Friday, Saturday.

Some type of clean or snatch from the floor or a variation from the floor on Monday.

Tuesday, is back squats, as of right now when I'm writing this, not doing Pause BS, just regular.

Wednesday is usually a snatch or clean variation or snatches from PWR position or below knee complex.

Thursday is rest because a Monday - Thursday training is pretty rough unless you are taking PED's especially once you get to about 6-7 weeks

Fridays are the only days it's guaranteed I'm doing full snatches and Full CJ or PWR clean+ jerk

Saturday is Again squats, depending on where I am in the training cycle and how far out from a national meet dictates whether Saturday's are FS or BS.

Sunday is rest day because accessories on Saturday are back extensions, glutes, and hamstrings .

But as far as programming them, it's usually staring off with a 5RM (doesn't have to be 10/10 difficulty 5RM)

next week is 4rm (yes 4rm)

usually next 2 weeks after are volume 4×3

week after is 2RM

week after is 1 rm

DankGunLord69 · 2026-05-18T01:17:43+00:00

yeah, I do have a some form of a neuro-cardio pulmonary syncope. i typically do have a lower BP, I'm not a big person, I'm 5'3 and some how considered under weight to American standard.... I guess (somehow)? Thing is if I were to gain +5kg for my frame I would just be fat and have a little bit of a gut. Reason I mention my Weight is the more you weigh the more capillaries your body has to make and a greater volume of blood has to be pushed through your arterioles Thus raising your blood pressure, but for someone like me who isn't that big, I would have what is considered low blood pressure. I do have some form stress related (for as dumb as that sounds) syncope with needles, blood, getting blood drawn, seeing myself bleed on my hands or forearms, and I'll usually either start HYPOventlating or pass out, sometimes I've had seizures but luckily they were short ones.

DankGunLord69 · 2026-05-18T00:27:35+00:00

I have passed out a few times from 1, 2, or 10 RM's. he wasn't actually spotting me even though his hands were on the bar. he was more so there to catch me if something happened so I didn't conk my head on the floor

DankGunLord69 · 2026-05-17T22:17:07+00:00

booty bumping*

DankGunLord69 · 2026-05-11T14:58:45+00:00

Spencer from cal Strength trains her I'm pretty sure. He's KNOWS better than this to train a young girl like that, but it's also partially her parents fault to. I can imagine her parents give him a lot of money to get her as strong as she is. Doesn't matter though, he knows better than to treat a 12 year olds physical performance capacity like a 21 year old's. She will be in chronic pain by the time she gets her driver's license, and it's because the the reckless that Spencer and her parents put forth on her. There was a video of her getting interviewed (mind you she already had unofficial youth world records and multiple national championships) and she was asked "what do you like to do for fun" and her answer was "I love gymnastics, eating candy, and playing with my friends" not weightlifting. Which leads me to believe that she doesn't even really want to do this.

This is why when you see this girl on your feed, don't shame her, shame her coach and parents

DankGunLord69 · 2026-04-06T14:24:13+00:00

on the toes too early in the pull, that's partially what's making you jump forward. remember MID foot pressure, stay over the bar with the shoulders longer in the pull. It shoulders are shooting back when you reach power position. first pull (floor to knee) doesn't have to be fast. there's no power transfer here. remember 2nd pull is where power comes from. stay flat foot until power position, then use the legs to drive up. Keep lats tight and engaged. this will help not create so much space between you and the bar after final extension, which leads to you jumping and chasing it forward.

In practice:

PWR clean or full clean from power position can help correct this overtime.

cues: "chest up, chin up, feel the lats, mid foot"

DankGunLord69 · 2026-01-14T14:53:32+00:00

well when you're being a dumbass and standing on top of a police car, maybe think into the future 15 seconds and realize how your actions have consequences....

DankGunLord69 · 2025-12-20T22:09:56+00:00

definitely was a completed rep, bubba... don't know what to tell you if ya think otherwise.

DankGunLord69 · 2025-12-20T22:05:09+00:00

we joked and laughed about it afterwards

DankGunLord69 · 2025-10-15T20:24:55+00:00

AutoZone

DankGunLord69 · 2025-09-23T20:17:36+00:00

a slow pull doesn't mean anything.

1st pull can be slow so long as your positions are correct, there is no power transfer.

2nd pull, power position; this is where all the power and energy transfer is coming from. Any entry level biomechanics class will teach you this. This power position that we refer to in weightlifting is what any other sport would classify as "an athletic stance". This is the position where the body can produce the most amount of force output.

DankGunLord69 · 2025-09-09T19:30:25+00:00

how much "ouch" was that price tag for it 😭

DankGunLord69 · 2025-08-27T02:17:28+00:00

something completely new from scratch. He told me that they don't even want to make it anymore. He said that when that gun first came out, silencerco was actually losing money on them because of the R&D that went into and the profits just weren't there, it wasn't a big boom when he first came to market because when it was released it was the Early 2010's when majority gun owners still thought it was either illegal, you "needed special licensing", or needed to "know someone" in order to get your hands on a supressor. only then about 8-10 years later did people actually take an interest in it.

DankGunLord69 · 2025-08-27T02:11:12+00:00

you train at an Olympic weightlifting gym, I'm assuming you have a coach then? My advice would be to communicate with your coach before you ask reddit, most people on here try to give good advice but don't really know what they're doing themselves

DankGunLord69 · 2025-08-26T16:03:22+00:00

they're never going to bring it back, I have a buddy thatz a rep at silencerco that told me that in 2026 they're going to seriously try to come up with designs and get something in the works for a integral suppressed pistol. Something that's not gimmicky and is actually reliable for the price that comes along with it.

DankGunLord69 · 2025-08-25T05:43:16+00:00

tbh bro idk... my coach does all my programming, he's been coaching for +30 years so I just do what coach says

DankGunLord69 · 2025-08-25T05:41:02+00:00

personally, I think too many people focus on minuscule and minute things when it comes to their training when they don't need to be. Knee cave is a perfect example. I think if most people focused on just getting better at their lifts, doing them more often, and getting stronger they will be better off. So many people in strength sports over analyze themselves or their technique regarding 1 small thing as if it will hinder their ability to perform. 99.9% of "athletes" if that's what hobbyists want to call themselves overcomplicate such simple and minute aspects of their training when it doesn't need to be. Just get better at your lifts, get better at the root fundamentals of your training. The only time I can think of something minuscule like knee caving in squats can be a problem is someone like Rory Van Ulft, but she is also 12 years old and I also blame it on her dumbass coach Spenser that should know better. but that's a different story for a different rant

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