This past weekend at RPS Nationals didn’t go the way I had planned. On my final deadlift warmup, I felt that dreaded pop in my bicep. Just like that, the meet was over. It looks like a partial tear, and I have an MRI scheduled for Friday to confirm, but even with that setback, I don’t see this meet as a failure. Not even close.

This Saturday I’ll be stepping on the platform for my 21st powerlifting meet, a journey that started all the way back in 2013 when I totaled 1425 at 242 lbs. Since then, the sport has taken me places I never imagined.

When it comes to building a stronger, more efficient squat, accessory work matters. Here are my top 3 favorite movements that I consistently program for myself and my athletes to address common weak points, improve movement quality, and pack on muscle where it counts.

As a coach, I get a lot of questions about knee sleeves… what they do, whether they’re worth it, and how tight they should be.

Here’s my breakdown…

Over the years, both in my own lifting and coaching well over a hundred athletes at this point, I’ve seen firsthand how a belt that’s too tight can actually hold you back.

Accessory work can make or break your progress, but only if you know how to use it strategically. Here are some considerations that have worked for myself and The Crew…

If you’re serious about getting stronger, recovering faster, and building muscle, you know you need protein, but how much is actually optimal?

Let’s clear something up, tracking your food and weighing yourself doesn’t mean you’re obsessed. It means you’re committed to understanding your body.

One of the most common bench press cues is whether to tuck or flare your elbows but the best approach depends on the lifter. Here are a couple things to consider…

I’m honored to announce that I’ll be a guest on Dave Tate’s Table Talk Podcast next Wednesday, March 26th at 10:30 AM, streaming on the EliteFTS YouTube channel.

Dave Tate’s Table Talk is one of the most respected and credible podcasts in strength sports and conditioning, reaching over 500,000 monthly engagements across YouTube, Spotify, and other major platforms. Filmed on-site at the EliteFTS weight room outside of Columbus, OH, the show reflects our shared mission to Live, Learn, and Pass On. With over 26 years of trust and credibility, EliteFTS carefully selects guests whose experiences and insights truly resonate with their audience, and I’m honored to be among them.

Competing in two bodybuilding shows before my powerlifting career was one of the most intense yet rewarding experiences of my athletic career as a whole. It tested my discipline, patience, and ability to push through discomfort which led me into powerlifting much more prepared than I would have been had I not had those experiences. But beyond making me a better lifter, it also shaped me into a better coach. The lessons I learned extended far beyond the stage, influencing how I approach my own training and how I guide others in theirs.

A strong bench press isn’t just about pressing heavy weight, it’s about building a well rounded foundation of muscle, technique, and stability. As a coach, I like incorporating specific accessory movements into my programs to help lifters target weak points and develop the necessary strength to push past plateaus. Here are three of my favorite accessories for increasing bench press performance and why they’re so effective.

Grip choice in the deadlift is critical for performance. Being a mixed grip conventional deadlifter throughout my career, I’ve never had any sort of grip issues so I’ve personally never felt the need to switch to hook grip. However, hook grip has become increasingly popular and I’ve coached many athletes to success by utilizing hook grip due to its benefits. Both mixed grip and hook grip come with biomechanical and technical considerations that influence which is better for the individual lifter.

RPE (Rate of Perceived Exertion) is a valuable tool in strength training, but from a coaching standpoint, it comes with challenges, especially for athletes who struggle with self-regulation or those who thrive on structured progression.

Not all muscle groups recover at the same rate after training and understanding this can make a big difference in how you structure your program. Some muscles bounce back quickly, while others need more time before they can be trained effectively again.

Driving your knees out in the squat doesn’t just start with your knees, it begins with your feet. Rooting your feet into the floor and focusing on spreading the floor with your stance naturally helps you engage the right muscles and drive your knees outward. This movement enhances stability, activates the glutes and hip abductors, and creates a solid foundation for a deeper and stronger squat.

Properly peaking has always been a specialty of mine. A well executed taper and peak week strategy can be the difference between hitting PRs on meet day or falling short. Tapering allows your body to recover from accumulated fatigue while maintaining strength and maximizing performance. However, not all lifters respond the same way, so it’s essential to consider individual factors like size, strength, and training history.

Skipping breakfast may seem like a convenient way to save time, but when it comes to crushing your training sessions, that decision could cost you.

In training, as in life, progress is rarely linear. It’s easy to focus on individual workouts, but true growth comes from visualizing the big picture. Each session is just one piece of the puzzle, important, yes, but not the entire story.

If you want to get stronger, you need to get bigger. Strength and muscle size go hand in hand because larger muscles have greater potential for force production. But here’s where many coaches and lifters get it wrong, the key driver of muscle hypertrophy isn’t endless volume. It’s mechanical tension.