u/harvestingstrength

I've noticed that a lot of intermediate lifters hit a point where chasing aesthetics and chasing strength start pulling them in different directions.

For example, adding more volume gives me better muscle growth, but if I push volume too hard, my squat and deadlift performance suffers. On the other hand, when I run more strength-focused blocks, my numbers climb but my physique doesn't always improve the way I'd like.

Do you think it's possible to be great in both?

I feel like front squats are one of the most overlooked exercises in powerlifting.

Most lifters immediately dismiss them because they're not a competition lift. If it doesn't directly look like a squat, bench, or deadlift, they assume it's a waste of time. But I've found front squats to be incredibly useful for building leg strength, improving posture, and exposing weaknesses that back squats often hide. I think it's important for deadlift success as well!

For lifters who fold over coming out of the hole, struggle with upper back strength, or have trouble staying upright during heavy deadlifts, front squats seem to have a lot of carryover. I've also noticed they force you to stay honest with your positioning. If you're out of position, the bar lets you know pretty quickly.

That said, I know some powerlifters would rather spend that training volume on pause squats, pin squats, or simply more competition squats.

So I'm curious:

• Do you currently use front squats in your powerlifting training?
• If so, where have you seen the biggest carryover?
• If not, what do you think is a better squat variation?
• Have front squats helped your deadlift as well?

Interested to hear everyone's experiences because I think this is one of those exercises that people either swear by or completely ignore.

I've noticed a lot of people chasing milestones like a 315 bench or 500 deadlift based on what a rep calculator tells them.

For example, someone benches 225 for 13 reps and the calculator says they should be capable of 315+. Then they go for 315 and get stapled.

I've always felt that rep calculators are useful, but they don't tell the whole story. Some people seem naturally good at higher reps, while others are much better at expressing strength through heavy singles.

I've known lifters who could do 225 for 12-15 reps but struggled to hit the max their calculator predicted. On the other hand, I've seen lifters who barely got 225 for 8 reps but could outperform their estimated max by a significant margin.

My theory is that calculators are measuring your ability to perform a rep set, not necessarily power output. We all have seen those monsters who can bench a house, but if they try to do a triple at 90% of their max, it's not possible. They can only do a single!

Anyone else agree or have input on this? I think we all put too much stock on calculations

The deadlift is one of those lifts where progress can come quickly for a while, and then all of a sudden you run into a wall that seems impossible to break through. Sometimes it's getting the bar off the floor. Sometimes it's right below the knee. Other times the lift feels great until the last few inches of lockout and then it just stops moving.

What's interesting is how many different approaches people take to solve the same problem. Some people swear by deficit deadlifts, others use block pulls, pause deadlifts, bands, chains, more volume, less volume, or simply getting stronger overall. What works for one lifter doesn't always work for another.

I'm curious what everyone's experience has been. What was the most frustrating deadlift sticking point you've dealt with, and what finally helped you get past it?