SO, more beltless high bar squats, wide stance goodmornings and sumo position work. I made a facebook status the other day that was shared by my friend Jordan Wong, that read as follows: ""If you haven't noticed, the boring stuff is what gets you stronger. It's not all nosebleeds and rage."
-Joe Sullivan
Now that's a pretty damn accurate statement from my favorite snack pack eating walrus."

To expand upon this, we almost always see the highlight reel of an athletes training on Instagram, and generally focus on more of the high energy moments like 3 rep maxes, reverse band work, bleeding from noses and posres, or anything else that can be coined as "hardcore". The problem with this is that none of those instances are really what gets that person strong, and then fetishizes maxing out and training with rage and whatnot. This is a very important part of training, and becoming an elite athlete, but it really boils down to the DEMONSTRATION of strength, as opposed to the accumulation of strength.

Let's break it down in movement terms. Generally a low bar squat will allow the athlete to move more weight than a high bar squat. This does not mean the athlete should low bar squat ALL THE TIME. This is because the low bar squat is more of a DEMONSTRATION of strength than what we use to BUILD and ACCUMULATE strength.

This is why so many athletes remove the belt and the wraps when accumulating strength, and use high bar to build their strength. If someone cranks the volume up on high bar, and uses what oculd be considered submaximal weight for an extended period of time, and therefore accumulates a large amount of strength through a larger ROM and a more difficult position, when transitioning back to lowbar the strength they have built will be much more easily showcased, and be of a higher value than what it might have been had they completely and exclusively used lowbar squats.

The same thing can be observed when someone is doing deficit deadlifts vs. from the floor pulls, or conventional vs. sumo if all form and technique is optimal.

So, as stated in the status, the boring shit is some of the most important. And that is why I post the sets of 10, the light position work, and the boring stuff. So that when I post the 900lb squats, the 550lb benches, and the 800lb deadlifts, it will mean THAT MUCH MORE.

High Bar Beltless Squats 525x10 2 sets 120s rest

Wide Bar SSB Good Morning 335x12 3 sets 90s rest

RFESS 35lb DB 4x15 30s rest

Planks