Usually when powerlifters set huge total PRs, it’s because they’re newbies or haven’t competed in a long time. That’s not the case for Nick, who added 125 lbs to his total in just 9 months – even as an experienced lifter. How did he do it? We discuss in this week’s case study. Do YOU …
Fresh off a bronze medal performance at the Arnold Classic, Nadia likes to use top-down planning – that is, planning out specific sets, reps and weights far ahead of time – as they prepare for a meet. This is NOT the ideal way for most lifters to optimize performance for a meet, but it works …
After a successful college softball career, Sophia set her sights on making serious gains in powerlifting. However, a fluke ACL tear planted a significant obstacle directly in her path. Rather than sitting on the sidelines, Sophia doubled down on what she COULD do, played the long game and is now stronger than ever. Do YOU …
A verbal technique cue is only as good as the lifter’s ability to understand and execute it. Dan recently hit a major bench press milestone once he discovered that the “wrong” cue actually got him to dial in a better bar path and stronger lockout. Do YOU have a technique issue that needs solving? We …
Jake struggled with hinging his hips when he first started lifting with us, but showed promise as a sumo deadlifter. By training conventional and sumo deadlifts simultaneously, eventually Jake landed on the best option for him and pulled his first-ever double bodyweight deadlift. Do YOU have a technique issue that needs solving? We can help! …
Not every lifter needs a technique overhaul to get stronger. Sometimes, you need to build up strength and size in certain muscle groups to match a lifter’s self-selected technique. In Mark’s case, we didn’t change his bench form, but rather, hammered his triceps in order to improve his bar speed. Do YOU have a technique …
Like many powerlifters, Wanda found herself flirting with squat depth in training. She worked hard to squat below parallel consistently and we used some reliable strategies to make sure her squats were low enough on meet day. In the end, she went 3-for-3 at her meet and set a 23-pound meet PR. Do YOU have …
The bench press is hard enough, but it’s even harder when you’ve got long arms. In this week’s case study, I explain how Di and I worked together to make some rapid bench gains in spite of less-than-perfect bench leverages. Want me to cover a specific topic or technique issue in a future case study? …
I’ve started a series of case studies where we look at some of the lifters I work with, the challenges they’ve encountered in their training and how we’ve addressed those challenges. Our first case study looks at Tina’s switch to low bar squats and some of the trials and tribulations along the way. Making subtle …
Another year is wrapping up at Bonvec Strength. Our in-person and online communities continued to grow and our brick-and-mortar facility settled into a bigger, happier home for our lifters. We’re on our third location in two years, and hopefully we stay put for a while! We had another eight lifters compete at the 2023 WRPF …
