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Programming is not the answer
I remember when I first started, I thought the answer was the fancy program or some secret exercise
It's movement
Powerlifting is essentially just getting better at cheating
I don't think I've got any stronger in well over a year, truthfully.
I just get better at using equipment, getting tight, bracing, breathing, technique and movement
I'll probably squat 270kg at ProRaw 8 just by doing this
The main thing you need to remember is that proximal stability = distal mobility
This means that the mobility of your extremities is based on your midsection strength
Hip mobility is a great example
Put your foot on the floor and bend your knee forwards over your foot. Look from above and take note of where the knee is over in relation to the foot
Now, grip the floor with your feet, like you're a fucking eagle. Three points of contact, the big toe, the heel and the little toe. Force that arch in hard
Do the above test again. You'll now see that the knee is WELL OUTSIDE the foot- where we need it on squats or pulls
Realistically, you should squat more than you deadlift or close to it. If there is a large gap then you're probably not bracing, breathing correctly, shitty technique etc
The Thomas test is great for testing hip mobility, lay on a bench and have your legs dangling off at the knees.
Have someone lift your knee up, you should be able to touch your chest without the other legs knee coming off the bench
Then, bend the leg at 90 degrees and test internal and external rotation
Next, do a plank.
Tense the glutes as hard as you can, draw your ribcage in and flex your abs hard
20-30 seconds is enough, do not slouch. It should be a maximum voluntary contraction none of this going for time horseshit
Retest. Take note of the significant improvement in mobility. You activated the core and suddenly it created stability and the mobility of the hips increased
Until you actually learn to move correctly, it's really pointless doing anything other than sets of 2-3 reps with 75-85% practising bracing / breathing / technique and then some hypertrophy work with other exercises afterwards