For those of you who’ve never done a meet, save this, and read it again before your first. And for those of you who just can’t finesse attempt selection, here’s a formula I developed to make attempt selection as close to fool-proof as it’ll get.

The appeal of conjugate is the ability to build multiple performance traits at once, but this confuses a lot of lifters as they get closer to a meet. It doesn’t have to be so complicated.

Staying in my own lane and keeping a laser focus on pursuing excellence in the sport of powerlifting is what has allowed me to rise to the top of my field as a coach; specializing, not generalizing.

You can’t just throw in extra workouts or recovery protocols and expect to get the most out of them. Like everything else in training, they need to be programmed strategically and used at the right times.

A lot of lifters think you have to train over 90% week after week to get stronger. Adjusting to a program like 5thSet may challenge you mentally to trust the process, but it won’t be long before you experience the benefits.

At least, not at this point. As it stands, we are left with adding up our heaviest successful attempt for each of the three lifts and the sum of those is how a powerlifting total is born.

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.

Three days before my heaviest deadlift of the meet training program and I couldn’t even bend down to grab the bar. Here are the techniques I used to mitigate my issues and make it to Boss of Bosses 3.

This 16-week cycle is for gym rats who have been lifting long enough to have good technique but aren’t interested in peaking for a meet.

Having trouble locking out the top of a heavy pull? This program will fix the problem in ten short weeks!

This is the exact deadlift cycle I’ve used for the past three meets.