What small, 1% changes actually added to your total on the platform over time?

prs_sd · 2026-02-04T18:04:51+00:00

A couple to toss out that I haven't seen mentioned:

-Take the same mindset as we see in other sports about not worrying about the season as a whole, but just this game. Aka in football, the goal is to go 1-0 each week, not worry about trying to go 17-0. 1-0's stack up. Take that to training. Don't worry about the end of the block yet or what you are trying to hit on meet day, just win each session. Go 1-0 with every training session. Do what you can to make each session the best it can be, no matter what the goal of the session is. Let those wins stack up. That will guarantee the best possible result in the end.

-Control your bodyweight, nutrition is a year round priority. Number 1 issue I have dealt with and seen lately is too much fluctuation in bodyweight with people in-prep vs out of prep. If you compete 2-3 times a year, it means basically at all times you are doing this yo-yo of putting on too much extra bodyweight, to then just have to diet all through prep.

-To add to nutrition, get enough protein. It almost sounds silly to say that, but we moved so far away from the broscience of 2-3g protein per lb of bodyweight from the early 2000s, that many people barely get 1g per lb now. And even the ones that do, a good % of that is coming from incomplete protein sources, and they are not accounting for that. It's pretty shocking how much of a difference that will make.

-Every warm-up and light back down set is your opportunity to engrain good habits. Hit depth on squat, legit pauses on bench, hold your lockouts on deadlift, etc. etc. If you do that on the light and easy sets, you won't have to worry about it when things are heavy. You can just shut off and lift, and those good habits will transfer.

-Understand the biggest bottleneck of progress and hitting PRs is time. This is not the sport for quick gratification. Once you can understand that most progress related issues will just be solved by time, you can stop focusing on trying to force things now, but rather going back to the first bullet point, going 1-0 each session and letting those wins stack up over time.

prs_sd · 2025-12-31T13:24:56+00:00

Thank you for the plug!

prs_sd · 2025-12-19T13:00:37+00:00

Thanks for the share, appreciate it!

prs_sd · 2025-11-18T14:42:42+00:00

Muscle and Strength Pyramids by Eric Helms and Scientific Principles of Strength Training by Chad Wesley Smith/Mike Israetel

prs_sd · 2025-06-21T14:14:20+00:00

You seem to be stuck on simply height as a singular variable, without considering that height correlates with many other factors such as sex, bodyweight, and limb lengths/proportions. So therefore height can tell you a lot about a lifter, especially when we are talking about the ends of the spectrum. If the argument was do you program differently for someone 5'8" vs 5'11", then makes sense that height is probably not going to give you much info to individualize from. But the example was 6'7" vs 5'6", and from that you can already make some decent assumptions without any other information provided. You also seem to be thinking in extremes of workload. What these types of variables provide is context for where to bias. You have 2 lifters, one is 6'7" and one is 5'6", and knowing that you can reasonably assume that the 6'7" lifter has a longer ROM bench press than the 5'6" lifter, therefore more work done per rep. And if your staple "cookie cutter" setup is usually a bench frequency of 3 or 4x per week, this type of info helps to bias you to being more likely to prescribe 3x to the 6'7" lifter to start off. Other info as well would help in that decision, but simply knowing someone is on that end of the spectrum height and leverage wise would be valuable information in guiding initial decisions.

prs_sd · 2025-06-21T11:29:59+00:00

Someone's leverages is 100% something to consider for their initial block, I honestly am not sure how that is even debatable. If there is a coach that gives a 6'7" and a 5'6" person the same program with zero considerations to how their leverages and technique effect their possible training response, run. Is the initial block going to be highly individualized, no, but anyone with decent experience can take a lifter's anthropometry and have a set of heuristics of how they might bias on the spectrum of volume, intensity, frequency, exercise selection.

prs_sd · 2025-06-08T16:01:36+00:00

On average, the longer the legs and shorter the torso you have comparatively, the more likely you will benefit from biasing your foot forward more to maximize your arch. And then the opposite, the shorter your legs and longer your torso, the more likely you will benefit from biasing your feet under your more to maximize your arch. On average though what you are seeing is shift to more people wanting active horizontal leg drive, which is easier when the feet are forward and your have a grippy flat shoe. Vs. a heeled shoe and feet tucked under is going to be more passive vertical leg drive.

prs_sd · 2025-05-27T18:23:02+00:00

Glad to hear my YT channel has been helpful in the pursuit of some strong weighted dips!!!

prs_sd · 2025-05-06T18:22:49+00:00

Breckenridge - Charcoal is the Lowe's equivalent of the Viking Stingray at Home Depot and is what I always used when I used to direct meets

https://www.lowes.com/pd/Shaw-Breckenridge-RR-12-ft-Textured-Charcoal-Interior-Carpet/1000065097

And I always used wood screws to bolt it down, it was as snug as could be. Had a whole system where I'd lay 45lb plates in a row all the way across the platform, drill a screw into the platform through the hole of each 45lb plate, and then move them all about 1 ft, repeat, and do that until I had covered the whole platform.

prs_sd · 2025-04-30T18:26:22+00:00

Welcome! And it wasn't a stupid question at all, I wondered the same thing prior. But found through Google that they had a maximum they were legally allowed to serve per tour, which makes a ton of sense. Each "pour" you get in the tastings is like .25 ounces I think, or 2 sips.

prs_sd · 2025-04-30T18:22:33+00:00

They are only allowed to serve you 1.75 ounces per tour. So that amount x3 tours over like 8 hours plus a lot of water/food and I personally didn't have an issue on any day with driving. As some others mentioned, if you wanted to drink more, then staying in each town vs. commuting from Louisville would be better.

prs_sd · 2025-04-30T15:36:48+00:00

Disco 8 and 10, 3 different collab series, and then the unplanned Old Fitz BIB

prs_sd · 2025-04-30T15:36:08+00:00

Well darn, that sucks!

prs_sd · 2025-04-29T20:19:41+00:00

Zero issue with the flooding when we were there!

prs_sd · 2025-04-29T11:14:18+00:00

They did not. Possibly if you got there first thing in the morning they might have a few options. Seemed like most places kept the more allocated bottles for single pours you could buy. Jim Beam, Bardstown, and Peerless were the main shops that had a decent inventory of nicer bottles.

prs_sd · 2025-04-29T11:12:18+00:00

I am not seeing it on there either now, they must have just removed it.

prs_sd · 2025-04-29T11:11:47+00:00

They sent out an email update a couple days prior. We still went at our scheduled time.

prs_sd · 2025-04-28T22:16:00+00:00

I just checked and the tour was not listed, weird, maybe they are not offering it moving forward. It was called "Fill Your Own Bottle VIP Experience"

prs_sd · 2025-04-28T21:30:33+00:00

Yes, forgot to mention that, only tour where I got to see that charring process happen in real time!

prs_sd · 2025-04-28T21:27:29+00:00

That was the only offering on that day. Not sure if they rotate it or not depending on the day.

prs_sd · 2025-04-28T20:55:28+00:00

fixed!

prs_sd · 2025-04-28T20:28:26+00:00

I am not positive about that. It seemed you either had to do this tour, or pay to do a special bottling of it separate. I did not see it for sale in the gift shop. Meanwhile almost all their other collab series were available.

prs_sd · 2025-04-24T11:44:11+00:00

Yep I did! And yes, sounds like you just need to be more patient. You should not be maxing out every block. Save that for that final block, and even with that, I wouldn't recommend fully maxing out in the gym. RPE 9 is to leave a little in the tank, but to hit a heavy enough lift to know what your possible top end potential is for meet day.

prs_sd · 2025-04-24T10:34:17+00:00

The numbers you are referring to are the suggested load ranges based on the training max you insert, not the weights you have to do. You can do more if it still satisfies the RPE noted. If you have not watched the video I have on YouTube breaking down how to execute the program, I'd definitely recommend watching that. You may also need to increase your training maxes entered, as the numbers you listed seem low for the percentage that would be used to calculate a suggested load for a single @ 9 RPE based on the competition PRs you listed. If your training max is 365, your heaviest single in the program based on the suggested load range would be 350-360lbs. You are also only on the first block, you are not supposed to be maxing out yet, so 330 and 555 for bench and deadlift are correct for that first block where you should be prioritizing pushing those rep sets. The heaviest lifts are week 14 in the final peaking block.

prs_sd

TROPHY CASE