2025/08/18

SBD days ...

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SBD days (squat, bench, deadlift) are an excellent way to increase frequency of the powerlifts, practice good form and learn how to lift hea...
2024/08/09

"You need to change exercises often to shock the muscles!" - Do we really?

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 With more and more fitness influencers on IG, TikTok, Youtube, to drive content and clicks they come up new exercises all the time and try ...
3 comments:
2024/05/29

deficit deadlifts

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Deficit pulls are some of he best deadlift variations you can do. They increase the ROM thus increasing the time under tension, build more m...
2024/01/07

How to increase volume? FREQUENCY!

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We all know from research that volume gives results. Rather a proper correlation of volume and intensity but that is not what I want to writ...
2023/12/30

BACK TO BASICS!

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The longer I lift the more I am convinced strength training should be 85-90% big compound lifts with assitance exercises being only 10-15%. ...
2 comments:
2023/12/28

I was wrong!

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Hmmmm ... a man should be able to admit he was wrong. At least I think I was wrong. I am 47 now and have been lifting for 31 years; past 5 y...
3 comments:
2023/11/17

Powerlifting and olympic lifts??? Oh, yeah!

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 As a powerlifter you have to practice the powerlifts because that is how you compete. The law of specificity. Your entire program is built ...
2 comments:
2023/02/27

5 variations of paused squats and deadlifts to boost your strength

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What I love about the internet is that Eastern Europe training methods are now available for example in the US and vice versa. Still though,...
2023/01/10

strength training for older dudes ...

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If you are 25 or 46 (as I am now) the same training principles apply and produce results. Yes, you still get jacked and very strong even whe...
9 comments:
2023/01/04

powerbuilding for young dudes

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Let's face it. Oldtimers like me (I am 46 when writing this post) usually want to be strong, fit and lean. Or they want a sport-specific...
2018/01/19

Example of a 5-week powerlifting cycle

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Alright, I do not like to do this but I do it anyway because many people ask. There are some things you should remeber though before you rea...
2 comments:
2018/01/09

Conventional Deadlift A-Z

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Like it or not, deadlift is one of the best exercises you can do in your life. It is a full body lift, one of the most natural movement patt...
1 comment:
2017/11/19

CEO powerlifting ....

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You are a CEO. You work like hell. 50+ working hours a week easily. Tons of stress, phone calls, meetings. Ups and downs of business. Fr...
1 comment:
2017/11/14

There are great sumo pullers ... and then there is Yuri Belkin

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From time to time we have the unique opportunity to watch a great lifter perfom. One out of millions. Ed Coan of powerlifting, Michael Jorda...
2017/10/20

When older .... do more!

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I recently read somewhere that when you get older you should do less because you cannot tolerate it same as when you were young. I disagre...
2017/10/01

Super Strong Core! Do This ...

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If you are interested in cut abs, thin waist and toned obliques, please stop reading now, this post is not for you. If you want super str...
1 comment:
2017/09/14

Beginners ... How to Start

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I see this over and over in my gym. A person which did not do any sports for many years decides to join a gym and starts a "routine...
2017/09/12

How to Select Assistance Exercises and Rep Ranges

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I said that before and it is still true: the powerlifts should be your main focus and bread and butter, it is 70-80% of your work and energy...
2017/04/11

Deadlift and weak points ... no isolation, deadlifts again!

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Deadlift is KING. If you listen to Western and Eastern coaches and lifters, one of the differences is that West seems to focus on benching...
2017/01/10

Sheiko bench press piramid

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I strongly believe, when you are older / stronger / more experienced, you should trade some intensity for volume. I am 40 and bench 3-5 ti...
1 comment: