The Beginner’s Guide To Bench Press Technique – CLICK HERE

In this video, we break down the foundations of the bench press, covering everything you need to know to build a strong, consistent, and efficient setup from the start. While many lifters focus on adding weight to the bar, long-term progress is built on how well you execute the fundamentals every single rep. This guide is structured into six key sections that make up the entire lift, the initial setup, leg drive, post unrack positioning, the descent, the pause, and the press. Each phase plays a specific role, and understanding how they connect is what allows you to create stability, transfer force efficiently, and press more weight over time.

We go through the mechanics behind each part of the lift, common mistakes that limit performance, and the key cues that help you build a repeatable and efficient bench press. Whether you are just starting out or looking to refine your technique, this gives you a clear framework for how the bench press should look and feel. Because at the end of the day, the lifters who progress the most are not the ones constantly changing things, but the ones who build a strong foundation and execute it consistently. Click the link above to view!

3 Mindset Shifts to Elevate Your Training – CLICK HERE

In this video, we break down three mindset shifts that directly impact how you approach training and how much progress you actually make over time. Most lifters focus on programming, exercise selection, and technique, but none of that works if your mindset going into training is off. The reality is you are not always going to feel strong, motivated, or progressing at the rate you want, so how you handle those sessions becomes just as important as the plan itself .

We cover three key ideas that tie everything together, going 1–0 every session by executing the intent of the day, understanding that you are not defeated until you decide to be, and recognizing that the best progress often comes during the hardest periods. Because this sport’s main bottleneck is time, and what separates lifters is not how they train when things feel good, but how well they stay consistent and maintain their standard when things do not. Click the link above to view!

Custom RPE to Percentage Chart Calculator for Strength Training

Many strength training programs use RPE (Rate of Perceived Exertion) to prescribe training intensity, but most standard RPE-to-percentage charts are based on generalized estimates. In reality, lifters often have very different strength profiles, meaning the same RPE can correspond to different percentages depending on the athlete.

To make load selection more individualized, I created a customizable RPE-to-percentage chart calculator. By entering your 1RM and 5RM for a specific lift, the spreadsheet automatically generates individualized percentage values across multiple rep ranges and RPE targets.

You can use true tested maxes or estimated values such as e1RM and estimated rep maxes, making the tool useful whether you are in a testing phase or in the middle of a training block. The result is a personalized RPE chart that better reflects your own strength profile and helps improve programming accuracy, load selection, and training precision.

Click and download the spreadsheet below to generate your own customized RPE-to-percentage chart.

Custom RPE to Percentage Chart

Powerlifting Gut Cut Calculator: Plan a 2-Hour Weigh-In Weight Cut

Cutting weight for a powerlifting meet with a two-hour weigh-in requires a different approach than longer weigh-ins. Because there is very little time to recover before lifting, aggressive dehydration strategies can negatively impact performance. Instead, many lifters rely on a combination of a gut cut and a controlled water loading protocol to temporarily reduce body weight before weigh-ins.

The challenge is knowing exactly how to structure those adjustments in the days leading up to the meet.

To make this process easier, I created a gut cut calculator designed specifically for powerlifters competing with two-hour weigh-ins. By entering your typical daily calorie intake and the amount of liquids you consume, the spreadsheet automatically generates a structured gut cut and water loading protocol leading into meet day.

This tool gives athletes and coaches a clear breakdown of how to manipulate food volume and water intake in the days before weigh-ins, helping you arrive at your weight class while minimizing unnecessary stress and performance loss.

Click and download the gut cut spreadsheet below to generate your personalized weight cut plan for your next powerlifting meet.

Weight Cut Spreadsheet

Powerlifting Attempt Planner: How to Choose Your 1st, 2nd, and 3rd Attempts

One of the most common questions lifters have leading into a powerlifting meet is how to choose their attempts. What should your opener be? How big of a jump should you take for your second attempt? And how do you plan a third attempt that is aggressive enough to push your total while still being realistic?

Attempt selection plays a huge role in meet performance. Poorly chosen attempts can leave strength on the platform or force you into unnecessary misses. On the other hand, a well-structured attempt plan helps you build confidence throughout the meet, stay in control of your attempts, and maximize your total when it matters most.

To make this process easier, I created a simple powerlifting attempt planner. By entering the third attempt you want to take, the spreadsheet automatically generates recommended first, second, and third attempts. It also provides both conservative and aggressive options, allowing you to adjust based on how the meet is going, how warm-ups feel, and how your previous attempts move on the platform.

This tool gives lifters and coaches a clear framework for attempt selection, making it easier to walk into a meet with a structured plan instead of guessing on the fly.

Click and download the attempt planner below to start planning your attempts for your next powerlifting meet.

PRs Attempt Selection Spreadsheet