u/gabe_trains

How to absolutely destroy your traps and CNS

Yall count this? Part of me want to do these jerk griped. But this is a much stronger pressing grip.

2nd session pulling from the floor in months 😮‍💨
Previous PR was 132

Takes time

Been awhile since I hit 110 like this, knees still kinda suck rn.

Checklist for an Aesthetic & Athletic Squat

1. Build Hip Internal & External Rotation

Strong, mobile hips improve depth, positioning, stability, and long-term joint health.

Exercises:

* Elevated pigeon hip airplanes → develop external rotation control
* Internal rotation squats → strengthen internal rotation through range
* Single-leg deadlifts with internal rotation bias → improve pelvic control and hip stability

The goal isn’t just mobility — it’s owning these positions with strength and control.

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2. Build a Strong Back

A powerful squat is built on a strong posterior chain and upper back.

Focus on:

* Heavy weighted back extensions with full, controlled extension
* Heavy rows
* Pull-ups / pulldowns
* Any movement that builds the entire back from top to bottom

A thicker, stronger back improves posture, bracing, force transfer, and squat stability.

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3. Develop Speed & Explosiveness

Don’t dive-bomb your squats. Stay controlled on the descent, then drive aggressively out of the hole.

Key focus:

* Controlled eccentric (descent)
* Explosive concentric (ascent)

Helpful exercises:

* Plyometrics
* Deep tier squat jumps
* Explosive lunges
* Other jump variations that teach force production and reactivity

The goal is to become powerful and elastic while maintaining good positions.

Berserk clean variation lmaoooo

50% of your max snatch should move at 3 m/s” idea comes from Soviet/Russian speed-strength research on Olympic lifting. The main concept was that elite lifters should be able to move light snatch loads with very high, my coach has told me this concept so I’m doing a experiment to try getting 3m/s on no contact muscle snatch with 70kg, anyways I worked up to 90 today.

Trying to get 3MMS on no contact with 70kg.

No they’re not stockings.