Blog: The Lecture Hall

Articles, multimedia, freebies & more

Old Man Strength

I first started lifting in high school, as part of wrestling practice, but I didn’t really get serious about it until college. I was an 18-year-old kid but had as much fire as anyone — and I was convinced that I had to push my body as hard as I possibly could, right now, because by the time I was...

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Strengthening the Squat

So far, the Unf*ck Your Program course and blog has focused only on the “big picture” of programming: how the many different variables that go into training relate to each other, and how you can use them to make continued to progress. Most of the movement-specific content I’ve shared is about...

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Supplements I Use, and Why

Look, supplements are a touchy subject. I get it: the supplement industry sells billions of dollars of these things every year, but there’s little industry regulation, so all those sales are driven by marketing. From a consumer’s perspective, that sucks, because marketing is designed to persuade...

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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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