Blog: The Lecture Hall

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UYP: Stop Turning Your Squat into a Good Morning

Technique is tough. Yeah, I know the squat, bench press, and deadlift are “basics,” but the truth is, performing those lifts optimally can be really complicated! By optimal, I mean not only safe and effective, but also efficient. Someone who uses optimal technique will be able to lift more...

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Gaining Strength While Dieting

Getting stronger is hard work. So is dieting. Doing both at once? Well, sometimes it seems virtually impossible. But if you’re willing to put in the work, and you plan really carefully, it’s absolutely is possible to get stronger and lose weight at the same time. At the very least, you shouldn’t...

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How I Lost 47 Pounds in 96 Hours: My Experience With Extreme Weight Loss

This is an article I wrote after my first cut from 200+ pounds to 181, back in October of 2015. This is not intended as medical advice. In fact, I suggest that most lifters not cut weight at all – and you can read why by clicking here. The cut I describe here was honestly a really easy one,...

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Unf*ck Your Deload

This article is the first in a series looking at the ins and outs of my training sessions. Over the course of the next few weeks and months, I’m going to break down individual workouts, in detail, to explain what I do in certain situations, and why. I hope that this series helps you to make your...

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Unf*ck Your Peri-Workout Nutrition

Before we get started, I want to make one thing clear: your diet is not going to make or break your powerlifting success. It might make or break your success when it comes to improving your physique, though, and improving your diet habits will absolutely not hurt your strength (unless you diet...

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Lighten Up, Part II

I get a lot of questions about the light days in Unf*ck Your Program. To be more accurate, I get asked one question a lot of times: why are the light days so light? And can I go harder on them? Obviously, it’s your training, and you don’t need my permission to do anything. But I very strongly...

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Lighten Up To Lift Heavier

Supplemental training is, in my opinion, one of the most often misused and misunderstood aspects of powerlifting. When I say “supplemental,” I’m talking about any movement that’s not a competition lift or a variation of the squat, bench, or deadlift — from glute-ham raises to pinky-up dumbbell...

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Training by Feel

In Unf*ck Your Program, I explain how to incorporate autoregulation in your training — and how difficult that can be. It’s difficult regardless of your level of experience or strength. As you progress, though, autoregulation becomes essential to productive training, and to implement it...

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The Evolution of the Coach-Athlete Relationship

Analysis, especially for advanced lifters, isn’t a solo project. Unfortunately, to get to the advanced level, you do need to do at least some analysis on your own. Otherwise, you’ll never really learn to listen to your body. So, as you progress, the role of your coach needs to progress as...

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Should You Cut Weight?

I know quite a bit about cutting weight. To qualify for the US Open in 2017, I cut from 227 to 181 – in less than a week. At this past year’s US Open, I dropped from 214 to 193 and barely had to break a sweat. Multiple world-class lifters use my cutting protocols, and none of the athletes I...

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