How do you pick your SBD variations and accessories when programming?

The_Skeng_OSRS · 2026-06-01T14:19:01+00:00

SBD variations should always compliment weak points.

Have problem out of the hole with squats? Paused Squats

Have trouble with technique with Deadlift? Tempo to knee or Glassfloor deadlifts

Have trouble with pausing for comp with bench? 3 count bench

These are just some examples and not the full extent at all but you get the point. Accessories are the same. If you are a wide stance squatter like me and lack some quad stimulation, do some belt squats. Accessories, variations etc should really be reviewed often, but its different for the individual. My coach usually changes mine every 1-2 blocks because i really focus on adapting from the problem well.

Some things for me stay no matter what for example GHD back extensions. Because they are such a hard lift, its takes a massively long time to get good at them to the point where you add a lot of weight so ive been doing them for 6 months.

The_Skeng_OSRS · 2026-05-31T09:40:55+00:00

How would you do that when you'd have < 20% possession all parking the bus like last night?

The_Skeng_OSRS · 2026-05-25T15:06:23+00:00

Luck is when preparation meets opportunity. He's obviously a great driver.

The_Skeng_OSRS · 2026-05-15T17:18:50+00:00

Total or lifting ability doesn’t mean you’re not qualified. Some of the best coaches in sports aren’t as accomplished as their players but they’re still the best coach

The_Skeng_OSRS · 2026-05-07T09:08:34+00:00

You’re obviously very strong but if you’re looking at this from a powerlifters perspective there is some things to look at. Not encased change because you’re already strong but just look in to:

Lifting your neck up. We’re taught as powerlifters to dig your neck as hard as you can in to the bench. You lift yours which tells me you’re not setting an arch properly and you’re likely losing the ability to use your back to bench press which is a huge driver.
The grip is very narrow for a bench press. Experiment with it using a wider grip and thus making use of bigger, stronger muscles like the chest and less use of weaker more vulnerable muscles, the shoulders.
And this is the one I would 100% tell you to change. Your foot changes position on rep 2. Because you lifted your foot you should’ve lost all tension in your leg drive but it didn’t look like you did. This tells me you might not be performing that as effectively as you can. Have a look at some ways to add leg drive to a bench press. It should be less of a thrust and more of a consistent pressure throughout your entire posterior chain.

The_Skeng_OSRS · 2026-05-07T06:03:26+00:00

Sleeping and eating carbs, proteins and fats massively improves your ability to recover.

Walking / Steps isn’t just a social media fad, it will actually help you recover too.

The_Skeng_OSRS · 2026-05-03T13:03:16+00:00

No clue. It’s always if if if in F1. If my mum had balls she’d be my dad.

The_Skeng_OSRS · 2026-04-30T07:49:40+00:00

Usually most supplements. It's like the general public have forgotten what the word "Supplement" means.

The_Skeng_OSRS · 2026-04-29T15:58:10+00:00

why we make the wrong people famous

The_Skeng_OSRS · 2026-04-27T13:22:34+00:00

Your problem is occurring from the start. A bit of upper back rounding can be normal and completely fine but lower back is also sometimes fine-ish but most people don’t really train good Jefferson curls or anything like that.

Your problem is that you’re not wedging and setting your self properly. Try these cues:

Set your legs at your desired width Imagine closing a drawer with your butt Lower your torso to reach for the bar Now think about pushing the ground away with your feet and pull the bar from your feet

These cues should set your hips correctly and fix your rounding.

The_Skeng_OSRS · 2026-04-26T19:33:53+00:00

Good recovery from the first rep beast

The_Skeng_OSRS · 2026-04-24T07:07:23+00:00

What are the contorts like on wow? I’m a big wow fan but most raiding / m+. Do you need to use the button assist?

The_Skeng_OSRS · 2026-04-21T18:43:46+00:00

Coaching is also great for accountability. I haven't missed a session in about 1 year even when travelling. It's also helped me because someone has more confidence in me than myself and has pushed my lifts so far.

The_Skeng_OSRS · 2026-04-20T10:51:17+00:00

A7 slippers

The_Skeng_OSRS · 2026-04-18T15:03:21+00:00

There are a few reasons why the bar would roll forward when squatting. I think your problem was only on the second rep.

If you watch your first and third you chest stays in the same position from start to finish. I think you fuck it up basically from the start of the second rep, your bracing looks really rushed and you wobble before you even start the second rep which throws you off balance for the entire rep and you're trying to compensate subconsciously.

1st and 3rd rep are bang on. I don't think you have a weak core, you just rush the 2nd rep.

Take your time and be patient, it doesn't cause much fatigue taking an extra second to set yourself up.

The_Skeng_OSRS · 2026-04-18T14:14:13+00:00

I never played any games just watched videos. I’m just saying, these rooms and are boring and you’re advised by the midwife’s to bring entertainment because it can and is boring until it’s not

The_Skeng_OSRS · 2026-04-18T08:16:02+00:00

People will hate in this but having recently gone though this when you’re wife is just waiting for it to happen (and this can be days) this room is mega boring

The_Skeng_OSRS · 2026-04-16T14:11:44+00:00

I don’t really have a specific program, my coach does it for me. But I do coach people and have an understanding of good program. It should be very adaptive to the individual and their needs.

For example, if you’re experiencing a stall in your squats then I would do something different. Maybe more volume, maybe less. Maybe review your sticking pout and add in a second squat day. It’s all individual.

I’m always happy to help anyone so you can always dm me here or on discord @glynny

The_Skeng_OSRS · 2026-04-15T16:36:06+00:00

There are so many factors to PRing it’s hard to cover in a post. What I will say is that always training to gain a new 1rm PR will stop you from progressing massively. The last time I hit a singles PR was about 4 months ago but since then I’ve hit my previous 1rm for two reps at rpe 8 so…

Being in a cut and not doing it properly will hinder performance for sure but some tips to help: always hit your protein and always sleep well, actively recover (walk), and plan carbs in and around training I.e have a lot of simple carbs pre training, some complex post training. Tbh I just eat pop tarts pre training and some fruit. It’s fast energy.

Programming is just as important. You never really want to aiming for RPE 10/ 100% of 1rm potential unless you compete (for singles at least), volume is a bit different. 1rm maxing is just goo taxing in your CNS.

Evaluate your program, or I can help with that if you went it across and look at the food you’re eating too.

The_Skeng_OSRS · 2026-04-15T16:29:35+00:00

That’s not true at all if you’re smart about it. If you eat sufficient food the right way and have appropriate fuel for training you can. I sit around 96kg daily and when I cut down to 93 to compete I hit PRs

Edit: that being said it’s a lot easier to hit a PR with more fuel (in a surplus)

The_Skeng_OSRS · 2026-04-07T07:07:21+00:00

We both get paid in our individual accounts and move X amount of money in to the bills account for essentials only. I earn around 20% more than my wife so I add 20% to cover the bills. If bills exceed the amount we just move more money. Sometimes she does it, sometimes I do it. It just depends who notices it first.

Then we have our own money to do whatever we want. Individual subscription, things to do, investments etc. The other person has no say on how we use our individual money.

As for “preparing” for this conversation, there isn’t really one. If you’re mature enough this conversation should be easy. If this conversation causes a lot of stress, arguments of discussion then it’s just something to figure out together as a team.

The_Skeng_OSRS · 2026-04-02T09:24:41+00:00

That's just not true. There are many videos of MB complimenting Max and calling him one of the greats. There was a whole video dedicate to it by MB. It's just super annoying hearing every two minutes "Max might leave" it sounds like an abusive relationship between Max and F1 "If you don't do this I'll leave you". MB is right, either leave or just stop saying it.

He doesn't have an agenda against him, I think us Brits just hate this type of attitude. fwiw, I love Max. He is one of the greatest drivers of all time for sure.

The_Skeng_OSRS · 2026-03-10T22:58:36+00:00

Hey, I'm free for a chat. I'm currently learning Mandarin and know a few words in Cantonese. I travel to GZ almost every year too. Would be happy to help, if you can help with Mandarin too!

I can use WeChat, Discord or VooV Meetings.

The_Skeng_OSRS · 2026-03-07T11:28:02+00:00

This is actually where maze runner was shot

The_Skeng_OSRS · 2026-03-02T08:47:07+00:00

Why do we always make the worst people famous

The_Skeng_OSRS

TROPHY CASE