I’d been using the same blueprint that goes to 500 to get me to 585, and that’s where I went wrong. I had to analyze everything in order to customize a new plan to break that 600-pound barrier. This is how I did that.

This was the first meet that I attended neither as participant, lifter, nor spectator; instead, I was a coach, cheerleader, and go-fer. At this meet, Flex Gym proved it is as much a family as any group I have ever seen. Everyone is there for everyone else.

Before I get into my recap of the 2019 XPC World meet, I want to say, I took second place — even with my fifth 2,200-pound total and seventh 900-pound squat — for no other reason than I wasn’t strong enough that day.

I moved back to northeastern Ohio and started training with a new group to prepare for the 2019 XPCs. For the last couple of years, I’ve only done the 21-Deadlift Salute. This year, though, I decided to come back and do the full meet, and here are the final results.

This month’s featured program should help build confidence by benching with low rep sets with lower percentage weights and practicing higher percentage singles. Feel free to toss in some assistance work while you’re at it, too.

If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.

While having a big back doesn’t guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don’t know how to use their back in the lift!

The phrase “when in doubt, test it out” applies to a lot of things, including bench pads that may or may not be at regulation height. Although technically, “when in doubt, throw it out” also works, except you’re repurposing a yoga mat — not tossing a protein shake that might have been sitting in the back of your fridge for too long.

*shoulder warm up Bench – bar x 15 x 2 – 145 x 3 – 195 x 2 – 235 x 1 – 285 x 1 – 325 x 1 – 325 x 1 – voodoo flossed – 375 x 0 – catapult Db bench – 60 x 10 – 70 x 5 – 85 […]

I’d bet a Derek Lewis chin shot that the majority of lifters are out pulling their squats. Ugh, writing this is tough; this is the catalyst for the total not being shit anymore, either.

Focusing on this concept of carry-over helps powerlifters train in a more intentional and strategic way, ultimately bolstering overall performance come meet day.

Do you teach them the squat, bench, and deadlift the same way you would teach a powerlifter? If not, what differences are there?

I was beyond grateful that Dan Green still welcomed me to compete at Boss of Bosses V (a fantastic event) this year. Strap in and pay attention if you like a good drama.

I don’t think I’ve ever been more proud of CJ. He may not fully understand what he’s overcome, but I do.

How many times per week should you train the main lifts?

I finished 7/9 with a 799 squat, 424 bench, and 815 deadlift (raw with wraps). That was good enough for a 2039 total and an all-time world record in the 198-pound weight class, plus a 592 Wilks and best overall lifter.

My key indicators (as well as yours) take time to know and develop. They also will change over time, so always be on the lookout and always monitor your training.

I have trained with three classes of people in the last few months, including young college men, 50-year-old women, and two very strong powerlifters. Each group has encouraged me in its own way.

Some days you go yard and sometimes the pitcher gets you reaching. You take what you can get and learn from your time in the batter’s box.

To be on the board at Westside, at the time, meant you had to break the all-time world record, because that was pretty much everybody that was on the board.

This was my first meet in a year and a half, since October 2015, when I was battling through a torn supraspinatus and a half torn right biceps. Training went well, but the meet reminded me of a few crucial powerlifting lessons.

I’ve had a taste for where I’m meant to be, and now I will be training with an unmatched ferocity. I may not have been strong enough to beat the colossus on this day, but I faced him prepared to die.

I’ve already written about my training strategy going into the meet, and what I’ve learned from my meet prep, but I didn’t share a few things for competitive reasons.

If I had a lot riding on this lift before, everything was riding on it now. Making it would be the highlight of my powerlifting career. Missing it would probably be the beginning of the end.

I walked away with a two-pound squat PR and breaking my all-time world record, a fraction of a pound PR on bench, and a 12 pound PR total. Soon enough, 1400 will be mine.

This meet was about a few monster numbers that have been weighing down on me. All of the lessons from my elitefts teammates are starting to pay off.

Without that experience in their back pocket, they simply get eaten up and spit out by the industry.

This weekend I cried more tears than I thought were possible. It was emotional, the entire thing, from start to finish. But, it’s something I had to do, for me.

After three injuries in a half a year, I was pissed. I was depressed. I was dumbfounded. But I found my way back, hitting a PR total for my first single-ply meet.

I hated that I fell short of my goal at the XPCs…90 pounds short to be exact. Each and every pound I left on the platform back in March is what fueled my training for my off-season and meet preparation.

There are three very important priorities for a strength athlete to keep in focus during a competitive year.

You have questions, team elitefts has answers. Today’s topic: building muscle through rep ranges and exercise selection.

Every lifter has their own reasons to love or hate this sport. Here are mine.

I needed to regain confidence in myself as a lifter and take a step out of my comfort zone. I accomplished this at USPA Nationals.

If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.

What I overcame for this meet is far more than I have for any other.

This list and the included video give you what you need to know before, during, and after the meet to help your lifter reach their competitive goals.

The journey was difficult but I walked away accomplishing something much more important at the Women’s Pro-Am than a big total.

So, you want a big squat, bench and pull? You better learn how to breathe.

You will have the opportunity to learn about any topic in strength training you choose, from execution of the main lifts all the way down to minute details of accessory work.

The concept is simple but undergoing this challenge will feel anything but easy.

A shorter range of motion means a bigger bench. Here’s how to get your chest closer to the bar without taking your ass off the bench.

Team elitefts did more than just compete this year at the Arnold. Everything we did is compiled here in one super-sized article.

Fame? We never wanted it. My, how times have changed.

Consider the major powerlifting movements, cues, and technical adjustments that may prove helpful in both improving strength and prolonging health.

For over six years I have watched CJ overcome many obstacles. I am always impressed by his competitive tenacity and love for powerlifting.

As a powerlifter, you have one goal: move the weight. The faster, the better. Or maybe not.

Are you conscious of where you’re placing your elbows during presses, rows, flyes, curls, and pullovers?

This revision and reconsideration of the ‘block’ misnomer helped me better understand concentrated loading and produced a new way to program each lift.

The bench press is typically the weakest lift for women. It’s no mystery why—they require a targeted approach.

Incorporate these alternative back-training methods into your programming to build a bigger back and sharper V-Taper.

Looking for a twist on an old classic to get your bench moving? Look no further

We are certain this article and embedded videos will not hit every sports and news outlet online, but at least you will LEARN HOW TO F**CKING BOARD PRESS! We have no idea what caused the recent train wreck, but can offer one solution by reposting an article from six years ago.

Trouble locking out? Bigger triceps will help your bench and overhead press. Molly Edwards shows us how to develop them in a triset

Get more out of your standard barbell and dumbbell set by the swivel of a bolt and the tightening of a wing nut. It’s that easy.