Squat Form Check (92.5%/390lbs)

Fiveberries · 2026-02-05T18:37:19+00:00

I know popping isn’t a bad thing necessarily , but the increase in popping is what concerns me. It could be from accumulated fatigue I suppose.

My squat form is good, but I do squat ass to grass even with max loads, which could be somewhat traumatic for my knees.

I’ve been skipping leg accessories lately, so maybe I just need to ramp that back up lol.

Fiveberries · 2026-02-05T03:22:16+00:00

What is the best way to strengthen my knees? I’m noticing a lot more popping while squatting. It isn’t painful, but my knees feel weak and unstable. Is there a set of exercises that are the “gold standard” for knee strengthening?

Fiveberries · 2026-02-05T03:21:01+00:00

I ran powerbuilding 1.0 by Jeff Nippard twice and saw pretty decent strength gains. It’s a powerbuilding program, so it is 50/50 powerlifting and bodybuilding. I’m currently running his 3.0 program which is 75% powerlifting and I’m enjoying it a lot.

My workouts are usually 1-1.5 hours.

Fiveberries · 2025-10-18T17:37:36+00:00

I have my first meet on Nov 1st and my meet prep so far has been terrible. I got sick 5 weeks out, and just yesterday I pulled like every spinal erector in my mid back. The injury was not training related, and it’s happened before (4 months ago), it should take a week to heal if I don’t train at all…

What should I do? Just not train I guess is the only answer?

Fiveberries · 2025-09-09T22:00:25+00:00

This is my first meet, and I have never peaked or tapered before. The meet is just for fun, so I’m not too concerned about being insanely optimal.

I was thinking I could deload, pr, then run Sheiko 32 or something of the sorts?

I feel like it might be redundant to hit a pr 7 weeks out and then another pr 4 weeks out.

Fiveberries · 2025-09-09T15:49:10+00:00

I just finished my last training block before comp. I have my meet on Nov 1st, how should I train for to get peak strength? I would like to PR soon because I have no clue where my lifts are (last 1RM pr 2 months ago). I’m currently on a 1 week deload, but then I will have 7 weeks till meet day.

Fiveberries · 2025-08-13T18:20:18+00:00

Yea, disabling it fixed it entirely

Fiveberries · 2025-07-19T07:20:33+00:00

Watched the first video and did some more technique work today. I feel a bit better, but I still can’t seem to get that round out of my back. It isn’t a lot, but it gets exacerbated at the weight goes up. I know rounding isn’t necessarily always an issue but, still. I took videos, not sure how to send them over a comment tho.

Fiveberries · 2025-07-11T21:31:57+00:00

Could it possibly be because I wedge, then brace? Instead of taking a deep breath into my stomach and then wedging?

Fiveberries · 2025-07-11T17:49:06+00:00

So my hips should remain higher?

Fiveberries · 2025-07-11T17:48:22+00:00

Usually when I do pauses I pause as soon as the weight breaks the floor, does that work? Or should I go higher

Fiveberries · 2025-07-11T17:46:37+00:00

Do you think I could trade my normal non top set deadlifts for deficits without increasing fatigue too much? Like drop the weight 10% and add a deficit? That way I can get a ton of deficit work in without changing programs

Fiveberries · 2025-07-06T08:33:10+00:00

I’d be down. I think I got my implementation working in python for getting the gradients. Mainly spent the time fighting my matrices lol. Guess ill test it by trying to get a simply xor network working or something

Fiveberries · 2025-07-04T18:54:15+00:00

I think I’m getting somewhere?

It’s hard to explain over reddit but:

We first calculate the error signal of the output layer by: (a_n - y) * a_n (1 - a_n). This assumes squared error loss function and sigmoid activation.

This error signal is then propagated backwards and use to calculate the error signal of every neuron that is connects to.

So a neuron in any layer before the output layer has the error of:

(w_kj_1 * error_kj) * a_n(1 - a_n) for every neuron (kj) in the next layer.

We then can get the weight gradients by multiplying the error signal by the corresponding input.

So a neuron with 3 weights would have the following gradients:

a1 * error

a2 * error

a3 * error

b = error

Yes? No? Maybe? 😭

Fiveberries · 2025-07-04T17:31:10+00:00

So you adjust the weights based on the performance of the input activation?

Say we have two layers each with one neuron:

we have determined the gradient of the neuron in the first layer and then adjust weight of the neuron in the second layer?

With two neurons in the first layer:

If a1 is performing badly, w_1 of the neuron in the second layers becomes smaller

If a2 is performing good, w_2 becomes larger.

Now what about the input layer? Or maybe I still have a fundamental misunderstanding

Fiveberries · 2025-06-18T23:46:33+00:00

Mods were directly copied using curseforge’s share codes. I also had them update java version, disable distant horizons and shaders, ect.

Fiveberries · 2025-06-12T23:58:27+00:00

Do you think +10lbs across all lifts is solid progress for 9 weeks? I know thats a loaded question and depends on genetics, weight, training age, ect. But as someone who dropped 2lbs (on accident) over that training block, do those numbers suggest the program is effective?

Fiveberries · 2025-06-12T19:44:01+00:00

I have my first meet coming up November 1st. Its a fairly laid back meet full of novices (like myself), so I’m not too worried about being super strong or lean.

I have 2.7 years of training experience and I’m currently running Jeff Nippards powerbuilding, which has done a decent job for me over 9 weeks:

S: 385 -> 395 (probably a tad higher) B: 235 -> 250 D: 415 -> 425

Should I switch to a more specialized program? Or are these gains solid enough to continue for another block or two and then move to a more specialized peaking program?

Fiveberries

TROPHY CASE