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I never have, I never followed any dedicated squat program. Every weightlifting program I followed or wrote just had squat progressions and a lot of squatting haha. So usually days 1, 3 and 5 would be the big squatting days and days 2 and 4 would be things like overhead squats, snatch balances, or maybe some technique work that had some light squatting on it.

@milo_atp have we bumped into each other in one of the squatoholics anonymous session maybe 🤣🤣?

🤫 possibly, I grew the mustache to hide my identity

I appreciate that!

🫡🫡

😎😎

never too late! Especially if you’ve been generally active through out your life

100% agreed!

hell yeah

Shia laBuff

Haha ​@@masonrich4230

I appreciate that Tyler!

for sure

🤝

🔥🔥🔥

🫡 lfg perfect timing bro, we had that first frost last night so now all the bugs are dead

👀 been working on it for a bit

🤝

🫡🫡 give me a few days

published

hope it helps

@@milo_atp You're the best man!!

Nice! That is smart in a lot of fronts

Oh you have to! Even knowing everything I know about that era, Im the same way haha

Moving a loaded bar through space and time 🔥

@@milo_atp 💪🏾

Chile!

@@milo_atp como esta el talento para rugby en chile? Chile puede competir con los europeos o esta como los estados unidos que los chicos quieren jugar fútbol mas del rugby?

@@marcomiller5146 No, dudo mucho que Chile llegue a competir con Europa en Rugby. No hay mucha cultura de deportes, las directivas afuera de Santiago machacan a sus jugadores, las temporadas nunca terminan, juegan muchos partidos, mezclan divisiones, suben a lot ninos a adultos a los 14-16, no los desarrollan. En Santiago son un poco mejores, por que esta todo mas concentrado y hay mas competencia y oportunidades, pero igual son los mismos problemas. Tampoco ayuda que si, la mayoria quiere jugar al futbol haha

@@milo_atp hm que interesante. Me gusta tus videos, estas fuerte hermanó.

@marcomiller5146 gracias bro! 🙌🏻🙌🏻

LFG! If you got the strength already just work to not loose it, keep lifting heavy once a week. Doubles at 85-90%, good reps, compound movements, and call it a day. Focus all your other energy in the sport you are training for 🔥

That is tough, specially with the schedule. Going into powerlifting maybe with a bigger focus on hypertrophy would definitely be an option. But if you dont want to give up the weightlifting movements there are a couple people in the space who do condensed programs. I believe Mattie rogers, and aimee and greg everett all have some in the train heroic app. But if those are still too much, and you really want to keep doing weightlifting, without worries of competing I suggest the following. Focus on just 3 good sessions a week, and pick only one movement to focus on, snatches, cleans or jerks (if you are crazy lol). Keep in mind that you still need to squat twice a week, and you should really keep doing power cleans once a week. But now you have the freedom to move things around. Focus on just doing work, and be patient with yourself, its ok to keep the weights the same for weeks in a row, add pauses, add variations, or just do another set or add another rep to the sets. Squats are the most taxing thing, so keep these around 80-90% for doubles or triples, make them great reps, they are there to keep you strong not to get you a huge squat. So you can have day 1 with snatches and back squats plus an accessory. Day two with power cleans and an accessory, and then day 3 with a snatch variation and back squats plus a succesory! These should be short days, that you can move around and fit your schedule the best way you can. You’ll have to just wait and find those days you feel great to maybe max out and then just deload. Also after 8-12 weeks you can swap the main movment. Hopefully this isnt too complicated, if you have more questions just shoot me a dm or email me. Good luck!!

I’m no expert…but I suggest landmine workouts, resistance band workouts, or kettlebell workouts. All 3 training routes are easy to incorporate full body exercises into (which reduces time), and all 3 are easier on the body while still being high impact. The landmine is easier on your body exertion, because the barbell gets lighter as it rises (due to the pendulum it is swinging on) and it allows natural movement according to your own body (due to the pendulum it is swinging on). The bands are easier on the body’s joints because it’s tension doesn’t require gravity - it is pretty much self-induced. They also help to develop tendon strength and stabilizer muscles, since isometric exercises are much easier and safer to blend into tots regimen. The kettlebell is easier on the body because it is much more difficult to develop muscle imbalances using them, since it’s design demands the coordination of the entire body for most exercises to be executed (especially unilateral). Hope this helps you!

EDIT: *while still being high intensity yet low impact.

Thats solid!

This amazing, Im right there with you on all of this. Making the lifts look good, is so underrated and its fun. Plus like you said it doesnt crush you. Jerks are my biggest problem, its holding that overhead position with the close grip that just kills my shoulders. I never did jerk recoveries but I did spent a few training blocks just holding every single oh lift for 3-5 seconds, and it did help quite a bit. Until my shoulders just couldn’t take it anymore

Thank you! Thats it right there though, solid work. Im the same way, if Im competing I want to train for it, I want to feel the pressure and at the end feel like regardless of placement I showed up prepared. At the end though, feeling strong, and being happy with just training is such a good feeling also

Snatching 80kg dude thats crazy, how do you go up such weight? Im stuck at 70 kg in bench, any advice?

How long have you been training for??

@@AniolPB For me, the main thing I have changed was back positioning and bracing. Look into improving bracing 360 so abs low back and obliques. Then the next big on is lat tightness or upper back tightness.

Agreed! The full lifts are incredible but most athletes will be better off with just variations. Everyone else though 👀 should give it a go haha

Oh, I agree with this 100% I’ll find my way back to competition. The most I’ve jerked in a couple of years is 70 kgs haha so that would be the limiter. But yeah rest assure Ill never completely stop doing snatches or cleans

Lol, thats a first

Thank you!

Yeah, that's fair, in bodybuilding you can be a little more lenient with your warm ups and even with your total work. As long as you are still progressing and are pushing those sets to the right intensity you are more than likely in great shape. I'd just be careful with assuming that a set at 10% less than your "Working weight" counts as a "Working set," for every movement. Lighter single joint movements are probably more than fine being trained like this. Bigger, heavier movements can be a bit more tricky if you get into periodizing them, but if not then again you probably are fine.

LFG, no problem!

Lets fix that, you got the right idea! 💪 Add Tall Cleans for warm ups every clean session, get those arms used to the motion. Pause front squats too, get used to being in the bottom of the squat

I appreciate that! More to come 🫡

I appreciate that, more to come!

No problem! Tensing, scooping the shoulder blades the way I described involves tensing the lats. Flaring them will do the opposite and open the shoulder blades

@@milo_atp got you. So basically tense the lats the same way I would for a deadlift. It seems to make sense since that creates more tension than just pinching my shoulder blades. It makes sense. I have only done one squat session since I have thought of this. I will try again tomorrow. Thank you

Yeah, pretty much the same, you got it!

💪

Hey, I really appreciate this comment I hope that I can keep providing value 🫡

100% hahah Greg and Aimee are amazing We’ll keep them coming!

Its been my nick name since I can remember haha Oh man, I don’t know. I never got to really read it, I think you can still order old issues though

Cool thanks bro ​@@milo_atp

Make sure you are not over gripping or squeezing too hard during the pulls. Practice releasing it with muscle cleans too, it’ll be a little slower. If you are still struggling after trying that you might need to look at your turnover mechanics. Elbows should go up and out, not just straight back, and knuckles should be pointing down until the turnover starts. Hope this helps!

Best of luck, my friend 🔥 No problem, I appreciate the sub!

Wow! I did not expect this hahah I appreciate that, Tom We share that same problem haha I’ve started making some pastries now too 😂 Hope all is well!

​@milo_atp cinnamon rolls are king. Love your home gym set up, I just made one myself and I am loving it.

Its such a game changer, and so worth it

Thank you!

Thank you so much, we will keep up the work!

This is an amazing comment, thank you so much! And you are right, it does take willpower to learn and develop systems. I do think that once you get going the systems themselves help alleviate some of the burden of just relying on will power