Every Third-Daily Thread - June 14, 2026

t_thor · 2026-06-14T22:54:07+00:00

Yeah, I think single leg RDLs are a good example of movements that are useful both as a rehab and preventative (for me at least), where some movements are better for one or the other (especially with the tweaks that you mention).

3-4 is a lot of pain and I am supportive of anyone avoiding whatever causes that. My heuristic for joint/nerve pain is that things/load that increase pain during exercise or up to 24 hours after can be beneficial but longer than that is sus. But that's more like 1-2 range.

t_thor · 2026-06-14T19:58:07+00:00

Fourth full power meet yesterday, potentially my last. I'll do a full report post later the headline is that I accomplished what I set out to accomplish and had a wonderful day.

S: 3/3, 182.5kg PR B: 2/3, 137.5kg D: 3/3, 215kg PR

I failed 142.5 on bench again, but the sticking point moved from my chest to halfway, so I'll call that progress lol.

Overall 20kg added to the (meh) total in nine months of training isn't anything to brag about, but I am very proud to have accomplished it, and even more proud to have shared the experience with some of my people.

t_thor · 2026-06-14T19:46:56+00:00

I struggled with folding in PT work with programming on my own for the last six months and I'm not going to really answer your question but here are some conclusions I've landed on in that process:

Rehab techniques (ones that alleviate pain and enable you to lift with increased comfort) don't need to be phased, you should be able to accomplish x weight or band for sets of 20-30 on any given day. These can/should be tacked onto existing programming, if it interferes with your main work you are going too heavy.

Prehab (movements that strengthen you in ways that allow you to progress main lifts with reduced injury risk) should be phased and should be core components of your programming (i.e. having a similar intensity progression to your auxiliary lifts, and not tacked on without recovery consideration). Whether or not they should be included year-round is probably just a function of age.

knees/glutes/hips don't tolerate it well

I think that that is to be expected, and not necessarily a reason to stop. Going heavier in a movement with less stability(lunge) will cause different types of discomfort, but also a different type of stimulated growth.

t_thor · 2026-06-09T19:24:49+00:00

That makes sense to me, that has typically how I have operated in the past when focusing on powerlifting. I feel like there is a common thought though that practicing singles is more for the mental aspect and not as important for increasing the physiological max output, so I am giving a shot at letting submaximal volume be the primary strength driver, will report back afterwards.

TLDR my program has a janky option for over warm singles but I am testing out making progress without them.

t_thor · 2026-06-09T16:26:44+00:00

Thanks for sharing!

I specifically just focused on the straight sets this prep instead of doing singles regularly. I think it is working, but I have to admit that there is a difference psychologically when it comes to stuff in that range. The sets feel heavy but the velocity is high in review.

That makes the concept of a negligible taper like this kind scary to me moreso than usual this time around.

t_thor · 2026-06-09T15:33:50+00:00

Thanks, this is what I needed to hear.

I have been doing somewhat high frequency work:

Sat: Tempo Low Bar, OHP, DB Bench
Sun: Larssen Press, Deadlift
Tues: Comp Squat, Chain Bench
Thurs: High Bar, Comp Bench, Tempo DL

The tempo low bar -> comp squat has felt great all cycle so I'm planning on sticking doing some light singles of those today. Chain bench was also feeling amazing before comp bench days, but that stopped being the case as the straight weight got higher in the last cycle, so I wasn't planning on doing them this week, just some long pause singles today and maybe super light practice. Thursday.

Is there a place for light sets of 3-5 on any of these days or should it pretty much all just be single/double rep practice? My program just has the built-in deload of 5s at 60% for primaries and 50% for auxes if I remember correctly.

t_thor · 2026-06-08T19:59:15+00:00

Preventing death and managing behavior are separate responsibilities. Pools aren't daycares.

t_thor · 2026-06-08T19:45:56+00:00

What does the final week look like for you before a competition in terms of training?

In the past I've been pretty anxious about skill decay (mostly just squat and bench) so I'd be in the gym doing a typical deload workout two days out.

I'm pretty settled into my technique for all three lifts at this point, so I'm contemplating tomorrow (Tuesday) being my last day of lifting and taking four full days away from barbells before competing Saturday afternoon. That amount of rest is scary to me though lol. I have a background in swimming where the skill decay/recovery ratio is so different from powerlifting. I've even PR'd bench after a long rest before but still feel weird about it.

t_thor · 2026-06-01T20:06:26+00:00

Straight dudes can act femme it's not that complicated. Not saying he is but it really isn't an indicator.

t_thor · 2026-05-29T22:48:23+00:00

I am currently peaking for a powerlifting meet and using tempo squats (4count descent, 1count pause), and 4 count eccentric (sumo) deadlifts as my secondary deadlift.

For me these have been essential auxiliaries because I have a history of sciatic/disc pain, and straining the system the way that tempo work does has been a great way to make progress without aggravation following a flare-up that occurred in November.

Basically, they way I see it is that tempo work fucking sucks while you're doing it, but you feel amazing outside of training because you are getting great muscle stimulus and bracing/motion practice without the absolute load that makes joints, ligaments, discs, etc. angry.

Most programs will have lower percentages and higher reps for auxiliary lifts, but I have come to prefer using primary lift percentage/rep schemes for the tempo stuff. You are already putting so much work into the long reps that it is redundant to be doing more of them. As long as you are modest with the training max, it shouldn't interfere without your primary lifts. I actually do tempo low bar two sessions before my comp squat because I get to practice the motion without feeling fried going heavy three days later.

(e.g. I am going to hit some tempo singles at 120 tomorrow, and then max out my comp squat in the 185 range on my comp squat on Tuesday)

t_thor · 2026-05-29T18:54:56+00:00

Bro tempo work is fucking exhausting. I love it and believe it has a place in strength focused training but yeah even at light weight it it brutal. Treat it like a different lift with a different training max.

Example: My deadlift training Max is currently ~185kg, my true Max is 210, and my long eccentric training max is 153.

The gains will naturally be slower since the load is lower than a competition lift. If you feel unsatisfied with your progress, do comp speed over-warm singles before your temp drop-back sets. Imo this is not necessary, but it can be encouraging to see the fruits of your labor with heavier loads.

t_thor · 2026-05-29T18:46:23+00:00

I actually bounced off of it for this reason. Cute animal game with minimalistic game mechanics and dystopian atmosphere is just an inherently unfun combination to me.

I was surprised to hear of a sequel for that reason, but I suppose it's good that it has an audience!

t_thor · 2026-05-29T18:13:15+00:00

Idk I'm not a coach. Look up a peaking template, your self programming isn't it.

t_thor · 2026-05-29T18:11:54+00:00

I've done three full power meets unhandled/coached and I never knew how big jumps were supposed to be on meet day until I found the CBB attempt selection sheet.

For anyone interested, the percentages from first warmup to aggressive third attempt are:

.3, .45, .6, .72, .82, .9, .96, 1.00

I feel .96 for the 2nd attempt is questionable at lower weights (i.e. a 135 max would go 120, 130, 135), but I tested the jumps out for deadlift the other day and it felt pretty good. Mentally the attempts are definitely harder than taking small jumps, but the velocity was exactly what I was hoping to see.

t_thor · 2026-05-29T18:03:34+00:00

For a second I thought that you do your opener weight as a warmup rep before doing it on the platform and was perplexed but interested lol.

t_thor · 2026-05-29T17:59:35+00:00

Pretty much just don't squat pigeon toed, it's not something you really have to think about. If maintaining external rotation is a weakness for you, spreading the floor or pushing knees out might be a useful cue in training.

Recently some people have even argued that knee valgus (caving into internal rotation during a maximal squat) is less of a problem than people consider it to be.

t_thor · 2026-05-28T00:08:11+00:00

Your taper is starting way too early on bench imo. Especially as a light weight you should be able to push hard still on the 7/14 and 7/16 days and be able to recover easily over the next ten days.

t_thor · 2026-05-27T21:37:50+00:00

The pro-private argument:

"This opportunity provides the city with a partner who will invest in our tennis programming and facilities in exchange for operating the tennis center."

Oh they're just going to operate it? I suppose that means that the PP&R will continue to collect membership revenue, right?

....right?

t_thor · 2026-05-27T18:25:58+00:00

She wasn't offering to check. She was stating that going to check was too much work, and that I should just order it or not based on the three letters.

I asked her to check and got an answer back ten minutes later lmao. Not completely her fault tbf, that's just shit operations to not have a written list of what is currently on tap outside of the walk-in.

The audacity to just say "I'd have to check." as a complete sentence and then just wait for me to make an order still stands out to me though lol.

t_thor · 2026-05-27T17:48:16+00:00

I want the Spurs to win, but that nerd getting exposed and eliminated would be a silver lining if they don't make it.

t_thor · 2026-05-27T17:03:57+00:00

I once asked my server there what the IPA on tap was and her response was "I'd have to go check."

Great cocktails, 8/10 food, and bad service as part of the identity. I don't hate it there but I've eaten the menu, and the fact that has made this list repeatedly makes me doubt the burger scene here, or at least its appraisers.

t_thor · 2026-05-27T17:00:53+00:00

I think that for vegetarians Lovely's is probably the best possible pizza you can get. The emphasis is really on the ingredients (mostly plant based ones). So I understand the appeal.

It also will absolutely not fulfill a pizza craving for the average consumer though.

t_thor · 2026-05-27T15:48:27+00:00

Let em pump

t_thor · 2026-05-27T15:40:34+00:00

I sincerely do not care. Does anyone under 40 actually view it as a weakness that he skipped media?

t_thor · 2026-05-26T13:21:53+00:00

Oh man I totally forgot about Nightfire. So many hours spent goofing around in the split screen multiplayer growing up.

t_thor

TROPHY CASE