Day 1: Constant, crippling pain. Day 10: Pain free. This is the new game plan for lower back nerve pain.

You have questions, team elitefts has answers. Today’s topic: the bench press.

Following this exclusive elitefts event, we have shared coaching videos and lessons from the weekend. Here’s everything in one place.

This protocol seems to be at least as effective (if not more effective) than training in traditional rep ranges, while at the same time remaining far less expensive in terms of recoverability.

In this final collection of footage we’ll share from our April training camp, the three expert coaches demonstrate the proper way to learn and improve the bench press.

The founder of elitefts spoke with all attendees, finalizing a day of learning with coaches JL Holdsworth, Swede Burns, and Casey Williams,.

JL, Swede, and Casey continue their question-and-answer session by addressing how lifters can increase recoverability and maintain strength during weight loss.

The whole point of the US Open was to show Tarra and instill some confidence in what I already knew: that she would still be able to perform well at a lighter bodyweight.

JL, Swede, and Casey answer multiple questions in this video, ranging from how to control training intensity to picking openers to nutrition for powerlifters.

JL Holdsworth, Swede Burns, and Casey Williams opened their training camp by answering this question.

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.

I was unwilling, to my core, to be corrected. I would rather get hurt than admit I was wrong. And I did, many times. Once that character defect changed, so did everything else.

If Tarra never lifted more than her current best 1200-pound raw total at 181, she would still be one of the greatest. The scary thing? She’s just starting.

You can be the best in the world or a complete beginner — you’re going to deal with many of the same challenges either way.

Congratulations to the four winners!

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

Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.

For most powerlifters, exercise begins and ends with the barbell. What if I told you there were ways to get better without it?

There are a whole shitload of really good reasons you should get as jacked as you possibly can.

Another year of RUM, another weekend of 5thSet lifters kicking ass on the platform. Thank God no one I work with broke a world record, right?

There are benefits to having a crew and there are benefits to relying on only yourself. Which are most important for you?

For correcting weaknesses in a given portion of a lift, you need to use what I call Mechanically Similar Movements.

A lot of lifters show huge discrepancies between their strength in training videos and their performance in competition. If you design your program correctly, your best lifts will happen where it counts: on the platform.

If you want your facility to be capable of producing successful strength athletes, you need the right equipment. Here is my must-have list.

Your life and your future are yours and yours alone. It’s going to be difficult, but the sooner you take responsibility and stop blaming others for your misfortune, the better your life will be.

There are obstacles to overcome for effective online coaching. If you’ve considered working with a coach from a distance, here are the things you’ll need to do for an optimal working relationship.

Using sustainable methods, Tarra has been able to grow from wobbly softball player to unstoppable powerlifter. This is her story.

No experience? No credentials? No problem.

I learned what it was like to feel old and weak, but my heartbeat was a war drum again. As long as I was breathing, I would be moving — I would be moving toward the conflict.

I found myself in a hospital bed and then on an operating table. Through all of the delays and the drugs, I knew I had to lift again, no matter what it took.

After the competition, my body was ready to rest — but my mind wasn’t. My determination got me back on my feet, but I wasn’t on them for long.

Illness didn’t stop me from competing, and dropping 525 pounds on my chest didn’t stop me from finishing the meet. But later that night, I realized I was in more serious pain than it seemed at first.

Learning not to do stupid things will take you further in this sport than any training method.

You can expect a good program to make you stronger. What I didn’t expect was a program to overhaul my neural network and solve every training problem I encountered.

If you’re going to emulate someone great, make sure you’re picking out the things that matter and not copying the things that don’t.

Keyhole Barbell isn’t meant to be comfortable — it’s meant to scare you. And it will.

In an exchange with Marilla Coutinho, Swede determines the primary flaw that reduces knee-wrap carryover.

As we prepare for the release of his highly-anticipated book, Swede shares the foundation of his strength training and the programming philosophy he has developed.

Author of the upcoming ‘5th Set’ ebook joins lifting legend and hall-of-famer Steve Goggins to break down powerlifting movements and programming.

Part of being an adult is learning to prioritize; If training is important to you, you won’t have to tell anyone.

Do not oversaturate your mind with the knowledge of the internet and forget to do what really counts.

Pain is inevitable. It is up to you to determine which pain to seek and which pain to avoid.

Remember, you’re a powerlifter. You are not Kai Greene.