powerlifting
GZCL Method: The Complete Tier-Based Strength Programming Guide
GZCL T1 progression: 4+ AMRAP reps adds 2.5-5kg, 0 reps cuts load 5-10%. Includes GZCLP 3-day templates and exact T2/T3 deload percentages.
nSuns Program: High-Volume 5/3/1 Variation Complete Guide
Data from over 8,000 nSuns users showed an average 18.3kg squat 1RM gain in 12 weeks, beating standard 5/3/1. Here's the T1/T2 structure behind it.
Sheiko Powerlifting Program: Russian High-Frequency System Explained
See the wave-loading tonnage table, the 4 velocity zones (0.18-0.90 m/s) mapped to %1RM, and 5 mistakes that quietly kill technique.
How to Break a Strength Plateau Fast: 5 Strategies
Stuck at the same numbers for weeks? Diagnose your plateau type, then apply deload timing, exercise variation, intensity waves, or velocity autoregulation.
Accessory Exercise Selection Guide: Weak Point Strategy
Selecting accessory exercises that fix squat, bench, and deadlift weak points using velocity-based diagnostics and sticking-point analysis.
Westside Conjugate System Explained: ME and DE Methods
A complete breakdown of Louie Simmons' conjugate system — max effort, dynamic effort, special exercises, and how to apply VBT to verify bar speed targets.
How to Peak for a Powerlifting Meet: 8-Week Protocol
Eight weeks out and unsure how to cut volume? This taper protocol maps intensity, nutrition, and readiness checks week by week for a bigger meet-day total.
Breathing Techniques for Performance: Valsalva and Diaphragm
How to apply Valsalva maneuver and diaphragmatic bracing for safer, stronger lifts. Specific protocols for weightlifting, powerlifting, and high-velocity.
How to Warm Up Before Maxing Out
About to attempt a new max? Follow this warm-up protocol for squat, bench, and deadlift: jump ramp sets, velocity-based readiness checks, and PAP timing.
Bar Path Analysis Guide: Measuring, Interpreting, and Correcting Barbell Trajectories
Bar path analysis: ideal squat, deadlift, and bench trajectories, deviation norms, IMU measurement methods, and correction drills.
Anderson Squat (Pin Squat) Complete Guide
Anderson squat ratios by training level (70-82%), pin heights by sticking-point angle, and a 65% test for tendon vs. muscle limits.
Powerlifting Peaking Program: 4-Week Meet Prep
Final 4 weeks before a powerlifting meet — load, volume, and recovery progressions to hit peak strength on platform day.