- 015 min read
Chalk, mixed grip and straps: what to use for deadlifts
The three answers to grip failure compared, when each belongs in your training, and a six-week block to make the problem disappear.
Athleex · Powerlifting · Strength
- 025 min read
Deadlift shoes and slippers: how to choose
Why the sole matters, the four real options, how to pick based on your stance and a two-session protocol to test a new pair.
Athleex · Powerlifting · Strength
- 036 min read
Top sets and back-off sets: how to use them
How to pick the top-set load, how many back-offs and at what reduction, a five-week progression and who the scheme does not suit.
Athleex · Powerlifting · Strength
- 045 min read
Grip strength: how to actually train it
The three types of grip, a test to see whether grip is your limit, protocols with loads and durations, and a six-week block.
Athleex · Powerlifting · Strength
- 055 min read
Progressive overload in calisthenics: the six levers
How to progress without adding weight: reps, range, time under tension, leverage and load, with ready-made progression ladders.
Athleex · Powerlifting · Strength
- 065 min read
Deadlift variations: which one fixes your weak point
Deficits, pauses, blocks, rack pulls, Romanians and trap bar mapped to specific sticking points, with loads, sets and a six-week block.
Athleex · Powerlifting · Strength
- 075 min read
Bench press plateau: 4 causes and how to break it
A diagnostic session to find which of the four causes is yours, plus the six-week plan for each and the technique details that matter.
Athleex · Powerlifting · Strength
- 085 min read
Squat plateau: 5 causes and how to break it
A diagnostic session to find the cause, the matching six-week plan, and how to read a video of your own squat.
Athleex · Powerlifting · Strength
- 096 min read
Volume, intensity and frequency: how to set them
Reference numbers per goal, how to move one variable at a time, and three questions that reveal which one is holding you back.
Athleex · Powerlifting · Strength
- 105 min read
Hypertrophy or maximal strength: what changes
Loads, reps, rest and exercise selection compared, how to choose a priority and how to alternate the two goals in blocks.
Athleex · Powerlifting · Strength
- 116 min read
Powerlifting meet prep: the twelve-week plan
Block structure, the mock meet, how to choose your three attempts, weight class management and what to do during meet week.
Athleex · Powerlifting · Strength
- 125 min read
Knee wraps, sleeves and wrist wraps: a usage guide
Three different tools for three different jobs: when each is worth it, how to size and apply them, and a practical test before you buy.
Athleex · Powerlifting · Strength
- 135 min read
Heeled squat shoes or flats: how to choose
What the heel changes, the tests that tell you whether you need one, a shoe-by-exercise table and what to check before buying.
Athleex · Powerlifting · Strength
- 145 min read
Lifting belt: when to use one and how to choose
What a belt actually does, at which loads it helps, how tight it should be, which model to buy and when it is hiding a technique problem.
Athleex · Powerlifting · Strength
- 158 min read
Deload week: when you need one and how to run it
The signals that say it is time, three protocols with numbers, how to return without starting over, and what the research says about breaks.
Athleex · Powerlifting · Strength
- 166 min read
RPE and reps in reserve: a practical guide
The RPE/RIR conversion table, how to use it to pick loads day by day, a four-week example and the three mistakes that break the system.
Athleex · Powerlifting · Strength
- 175 min read
Deep squat: how to actually earn the range
Two tests to see whether the ankle or the hip is limiting you, drills for each, realistic timelines and what to train meanwhile.
Athleex · Powerlifting · Strength
- 185 min read
Sumo or conventional deadlift: how to choose
The real mechanical differences, three tests to find your style, who tends to do better with each, and how to train both in one cycle.
Athleex · Powerlifting · Strength
- 195 min read
Bench press technique that actually moves weight
The five-step setup, correct bar path, foot placement options, the four costliest errors and exercises for each weak point.
Athleex · Powerlifting · Strength
- 205 min read
Powerlifting programming: the three-block cycle
How much volume and intensity for squat, bench and deadlift, a sample week, progression criteria and the signs a cycle is not working.
Athleex · Powerlifting · Strength