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 …
The latest trend in strength training that’s spread like wildfire is “movement optimism” – that is, focusing on making every exercise and every rep as biomechanically “optimal” as possible. On its face, this sounds great. Time is precious, so let’s waste no time and try to get as big a return on our efforts as …
Powerlifting training involves a series of calculated risks. You lift weights that are heavy and challenging, over and over, in order to be able to lift heavier and more challenging weights over time. Lift too light and you won’t make progress. Lift too heavy too often and you’ll burn out. It’s a tightrope walk with …
Over a decade of coaching team sport athletes, powerlifters and everyone in between, I’ve seen my share of injuries and the ways in which strength coaches can help athletes return to their sport. It’s not the coach’s job to fix or prevent injuries, but the way we coach and program for our lifters can play …
Here’s an excerpt about supplementary exercises from my free e-book, Seek and Destroy: A Powerlifter’s Guide to Identifying Weak Points and Improving Technique. It’s got over 90 pages of information to teach you how to pick exercises and program them to eliminate your own specific weaknesses as a powerlifter. And it’s all yours when you …
A few weeks back, I hosted my Powerlifting Program Design seminar and got to present my coaching and programming approach that I’ve developed over the past decade. That’s the good news. The bad news: I only got through about 75 percent of the material I planned to present. I guess I can be a bit long …
Here’s an age-old sports cliche: it’s not how you start, it’s how you finish. When it comes to the bench press, it’s hard to finish what you started if you can’t lock out heavy weights. The lockout relies mostly on the triceps to extend the elbows. And while it doesn’t take much convincing to get …
Top 5 Triceps Exercises to Improve Your Bench Press Lockout Read More »
Last weekend saw eight lifters represent team Bonvec Strength at the 2023 WRPF North American Championship in Las Vegas. It’s the most lifters we’ve had at a single national-level meet. By and large, our lifters did incredibly well, securing a handful national records, state records and podium placings. We experienced our fair share of challenges …
