Jeff Guller's 2019 in Review
Jeff Guller's 2019 in Review

Even though I didn’t make all of the goals I set for this year, I did have some good results. And if results are the measure of a year, then it was a good year.

Got Upper Back?
Got Upper Back?

It seems that lifters do not understand the importance of the upper back or how to use it in the three main lifts. The lifters I judged at a recent meet and just about all of my clients prove that to me, so let’s fix that.

Competition Results: 7 elitefts Athletes, 3 Meets, 1 Weekend
Competition Results: 7 elitefts Athletes, 3 Meets, 1 Weekend

Check out how some of your favorite lifters did this past weekend at Great Lakes Raw, IPA Buckeye Brawl, and APF Raw Power Challenge.

WATCH: I am JM Blakley
WATCH: I am JM Blakley

“Our human potential is much higher than we recognize.” elitefts coach and columnist JM Blakley might be the namesake of the JM Press, but he hopes his impact in the strength sports world will go far beyond that and the weights he’s lifted.

5 Gifts for the Powerbuilder
5 Gifts for the Powerbuilder

With no weight class or aesthetic events to worry about around the holiday season, it’s a perfect opportunity to pack on some extra mass… and to pick up some gifts for your favorite powerbuilder.

How to Set Up a Successful Meet Prep
How to Set Up a Successful Meet Prep

The harder you work and push yourself in your off-season, the better and more productive your competitive season will be.

The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw

Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.

16-Week Beginner Conjugate Program
16-Week Beginner Conjugate Program

I’m going to share a program with you that someone asked for my advice and input on. I know very little about this lifter. I got a little bit of information from them through Instagram, but other than that, what I’m writing are my initial thoughts and an improved program based on this information.

Common Strength Pitfalls to Avoid
Common Strength Pitfalls to Avoid

Here’s an idea: If your team is losing a game, how about instead of celebrating one good play, try focusing on how you and your team can muster a win.

Even More Conjugate For A Little Old Man
Even More Conjugate For A Little Old Man

This little old man’s secret to recovery lies in one word: bands.

WATCH: John Meadows and The Muscle Doc Train Back and Chest
WATCH: John Meadows and The Muscle Doc Train Back and Chest

John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to “steal” some of Jordan’s ideas. Well, that didn’t go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.

RPE Method for the Max Effort Lane
RPE Method for the Max Effort Lane

Believe it or not, sometimes max effort work is not the best option. Here are a few scenarios where that may be the case as well as what you can do to fill in the gaps where the max effort method would be.

5 Items to Whip Your Powerlifting Fiancé into Wedding Day Shape That Won’t Break the Bank
5 Items to Whip Your Powerlifting Fiancé into Wedding Day Shape That Won...

My fiancée has helped me grow as a person emotionally, mentally, and of note here, physically — I’ve put on about 100 pounds in the last four years, so I need to become the man she sees me as. The items on this list will help me accomplish just that.

LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build Muscle
LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build ...

“…I’m using powerlifting lifts in a bodybuilding style…” Dan Green shares the secrets to building muscle as a powerlifter and as a bodybuilder.

Paying the Price of the Platform
Paying the Price of the Platform

The wear and tear of the sport doesn’t end when the lifter stops competing. The price of the platform may be one that they will pay for throughout the rest of their lives.

Life, Lifting, and Jeeps
Life, Lifting, and Jeeps

Even after 47 years of life, I continue to realize there are crossover lessons between powerlifting and life. Case in point: modifying a new Jeep for desert driving.

Alternate Your Heavy Squats with Belt Squats
Alternate Your Heavy Squats with Belt Squats

Save your back from disc compressions by shifting from heavy squats to belt squats. It’ll help you recover faster, which will give you results faster and with fewer injuries.

Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Daily Undulating Periodization Programming for Your Next Powerlifting Meet

Want to smoke your old PRs? Try applying daily undulating periodization, or DUP, to your programming. Rather than changing sets, reps, and intensity every 6 to 12 weeks, DUP changes those variables on a daily basis.

Optimizing My Travel Training Efficiency
Optimizing My Travel Training Efficiency

With this training-while-traveling program, keep in mind I’ve been in 6 cities in 5 different states in the last 5 weekends and on the road for 20 of the last 35 days. My needs and resources in terms of time, help, equipment, recovery, and a host of other factors may vary from yours.

Is Technique the Same for Raw and Geared Lifters?
Is Technique the Same for Raw and Geared Lifters?

The debate between raw versus gear has died down, more or less, but the debate of how to train one versus the other is still on-going. This might be controversial, but for the most part, I don’t think you need to train differently raw or geared with a few exceptions.

Meet Report: Morganton Misfits at The IPA World Championships
Meet Report: Morganton Misfits at The IPA World Championships

I was very fortunate at this meet to have had excellent help at this meet. Dear friends helped manage the meet, wrapped my knees, called my depth, and gave me coaching advice and lifting cues.

LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting

Don’t pay attention to the man behind the curtain; instead, keep your eye on the goal through your training journey.

Franco, Sartre, and The Gym
Franco, Sartre, and The Gym

I read about the loss of bodybuilding legend, powerlifter, and two-time Mr. Olympia, Dr. Franco Columbu. I hardly need to go into the impact he had on bodybuilding. His life was a life well-lived, one with a deeply personal and meaningful purpose.

3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)

You don’t have to be an expert lifter to make your training partners better. You just have to always be actively watching and engaged in training. Here is how you can be an asset to your group — even as a newer lifter.

LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powerlifting
LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powe...

For someone who says he doesn’t like the competition aspect of powerlifting, it comes off as a surprise that Dave Tate’s favorite part about powerlifting is a moment that happens at meets.

LISTEN: Table Talk Podcast #31 with Doug Heath
LISTEN: Table Talk Podcast #31 with Doug Heath

Ohio is the mecca of powerlifting, and elitefts is just one stop on the journey. Doug Heath, one of the Ohio powerlifters who inspired Louie Simmons to develop the Westside Method, joins Dave Tate on this Table Talk Podcast episode.

Chad vs. The World: Redefining Dedication
Chad vs. The World: Redefining Dedication

Even the smartest, strongest, and best of us can learn and improve on what we do or how we do it. The journey for strength is all about education and learning, and this is how we continue to get stronger. All of this takes dedication.

The Dogg Shitt Method™ 12-Week Powerlifting Program
The Dogg Shitt Method™ 12-Week Powerlifting Program

This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.

Making the Max Effort Easy
Making the Max Effort Easy

There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.

15-Week Peak Program Using RPE
15-Week Peak Program Using RPE

RPE training is great at helping you learn about your body on a daily level and what you can and cannot handle. Plus, you don’t have to worry about percentages, which is a bonus if you’re a powerlifter who isn’t all about doing extra math.

A Conjugate-Triphasic Program for a PR Squat
A Conjugate-Triphasic Program for a PR Squat

It’s hard to argue that triphasic training produces results. But what happens when you combine triphasic and conjugate training methods? I decided to find out with an experiment and apply it to my squat. The result: I added more than 50 pounds to my squat in 4 months.

WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters
WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters

Wrapping someone else’s knees might seem easy, but when it comes to being a self-wrapper, that’s another story. Luckily Joe Sullivan’s familiar with being a self-wrapper, so he’ll show you the ropes — and how to better wrap your training partner’s knees.

LISTEN: Table Talk Podcast Clip — Chuck Vogelpohl Made Dave Quit After 45 Sets
LISTEN: Table Talk Podcast Clip — Chuck Vogelpohl Made Dave Quit After 4...

There are two kinds of athletes: the ones that love to win and the ones that hate to lose. The athletes who hate losing are the ones you should be afraid of. Dave Tate learned that the hard way when challenging Chuck Vogelpohl at Westside.

Chad vs. The World: Widening My Tunnel Vision
Chad vs. The World: Widening My Tunnel Vision

It is tough to look back with a clear open mind to see from a different perspective. It is with a clear open mind that I was able to see I did it wrong — and it’s not just in terms of my powerlifting career, but my life as whole.

The Best Laid Plans of Mice and Men
The Best Laid Plans of Mice and Men

I think that sometimes-spontaneous people, those that fly by the seat of their pants, are better off than those who plan everything. It is my considered opinion that those who can alter or adopt a new one in the face of adversity or changed circumstances are the ones who succeed in anything.

The Biggest Pitfalls of Powerlifting
The Biggest Pitfalls of Powerlifting

Think about all of the things you would never miss a training session for, and then think of all of the things you missed with your family due to those sessions. Those memories you missed out on are only a fraction of the pitfalls you’ll face in powerlifting.

How to Get Through a Near Career-Ending Injury
How to Get Through a Near Career-Ending Injury

It’s said a person is only one injury away from ending your sports career. When dealing with that kind of injury, we often neglect how it affects our minds, which are almost just as easy to break as our bodies.

Chad vs. The World: An Old Soul
Chad vs. The World: An Old Soul

I’m a little behind for writing about my thoughts on Westside Vs. The World, but I have a lot of thoughts to add. Better late than never, right? Maybe I’m too old for this social media stuff, but I’m not too old to write about my powerlifting exploits.

Deadlifts for Huge Lats
Deadlifts for Huge Lats

When performed properly, deadlifts can be a powerful exercise movement for strengthening your lats. Emphasis on “when performed properly.”

4 Habits of an Intermediate Lifter
4 Habits of an Intermediate Lifter

How many of these things do you think about when you’re training? What could you be doing to make yourself and your training partners better?

A Rising Tide Lifts All Boats
A Rising Tide Lifts All Boats

The legendary Frantz Gym was the place where the top powerlifters trained, where the collective whole was greater than the sum of its parts. “The whole is greater than the sum of its parts” can often be tossed around, but that was a large part of the magic that was Frantz Gym.

WATCH: How Lily Starobin Started Training with Dave Tate
WATCH: How Lily Starobin Started Training with Dave Tate

After an ugly incident with a Smith Machine, Lily Starobin decided maybe she needed an actual powerlifting coach. She didn’t anticipate, however, to find a coach in Dave Tate.

3 Quick Fixes for a Stronger Deadlift
3 Quick Fixes for a Stronger Deadlift

Quick fixes: They’re usually bandages on a leaky pipe. But in some cases, a quick fix might be more like the duct tape that fixed the Apollo 13 module. These 3 technique fixes are like duct tape for your deadlift, so wrap up and strengthen that lift.

7 Supplemental Exercises to Build the Sumo Deadlift
7 Supplemental Exercises to Build the Sumo Deadlift

The more advanced you are, the longer the stretches between records become. If you’re in that position (trust me, I’ve been there before), consider doing some supplemental exercises. The ones listed here will help boost your sumo deadlift.

WATCH: Ed Coan and Dave Tate Discuss Weak Point Training
WATCH: Ed Coan and Dave Tate Discuss Weak Point Training

Ed Coan and Dave Tate explain their rationales and favorite accessory movements and variation lifts for training weak points.

Instagramification
Instagramification

Try to keep an open mind when trying a new, proactive approach to anything, even if it doesn’t quite feel right at first — whether it be your job, social media, or a new program. Just because it doesn’t feel good right away doesn’t mean it won’t later on.

More Conjugate For A Little Old Man
More Conjugate For A Little Old Man

I recently turned 78, and that certainly hasn’t stopped me from training. After the responses from last month’s article, I decided to delve a bit deeper into my little old man conjugate training program. Enjoy!

12-Week Conjugate Deadlift Cycle for a Raw Lifter
12-Week Conjugate Deadlift Cycle for a Raw Lifter

Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It’s in this program… because it IS this program.

WATCH: Joe Sullivan Demonstrates Crocodile Breathing
WATCH: Joe Sullivan Demonstrates Crocodile Breathing

The cue “push into your belt” has lifters focusing on the front of their bodies. But this operates under the assumption that the torso will expand in 360 degrees, not just out toward the front. In order to have the best brace, we need to rework our understanding of doing so in the first place.

WATCH: I am Vincent Dizenzo
WATCH: I am Vincent Dizenzo

“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.

What A Powerlifter Can Learn From An IFBB Pro
What A Powerlifter Can Learn From An IFBB Pro

As strength athletes, we care only about lifting the weight from Point A to Point B, but from a bodybuilding perspective, that is dead wrong, but how does that translate to powerlifting? The idea is to challenge the muscle — not just focus on completing reps and sets.

How Many Times A Day Do You Train?
How Many Times A Day Do You Train?

One of the hardest things I’ve ever done was train less. But thanks to a little advice from Dave Tate, I started looking at training in a whole new light. Strength comes from so much more than lifting heavy weights in the gym.

Concepts of High-Level Strength and Conditioning Methods Applied to the Sport of Powerlifting
Concepts of High-Level Strength and Conditioning Methods Applied to the ...

Over the last few years, I’ve had more time to visit some major universities and professional teams and talk shop with some very good strength and conditioning coaches, and these are some of the trends we’ve noticed in the weight room and think powerlifters should start implementing.

Everything You Need to Know About The Max Effort Method
Everything You Need to Know About The Max Effort Method

As with anything in training, the answer always is “it depends.” With the max effort method, I can do one of these things for two hours just on advanced principles that deal with the max effort method, or I can do one very that’s simple. I choose simple.

WATCH: Doctor Deadlift Teaches The Hook Grip
WATCH: Doctor Deadlift Teaches The Hook Grip

The doctor is in! Specifically, Doctor Deadlift (whose real name is Cailer Woolam) is here to teach you why you should switch over from your alternating grip to a hook grip and show you how it’s done.

LISTEN: Table Talk Podcast #23 with Joe Sullivan and Janis Finkelman
LISTEN: Table Talk Podcast #23 with Joe Sullivan and Janis Finkelman

Joe and Janis are returning for another episode of Table Talk Podcast with host Dave Tate. Expect all sorts of thoughts, questions, and answers for all things powerlifting-related.

Meet Attempt Considerations For Every Situation
Meet Attempt Considerations For Every Situation

When it comes to selecting meet attempts, there are a lot of things to take into account. The big one is your goal, but the strategy for getting that goal varies depending on lots of factors. You wouldn’t use the same process for selecting your opener and for winning — at least, I hope you don’t.

Why You Should Pull the SSB Handles In While Squatting
Why You Should Pull the SSB Handles In While Squatting

The Safety Squat Bar is a great tool to help build strength in the upper back, but if you’re looking to get the full effect out of this bar, you should consider applying this subtle cue in order to load the erector muscles of the spine in their purest function.

The Geology of Power
The Geology of Power

To this day, that month-long experience of a geology class at Yellowstone helped shape how I look at duration, time, patience, and longevity. That experience helped me apply the view of time to virtually all facets of life, including strength training.

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