Below you'll find the answers to all your questions! If you'd like to hear me answer these questions in a video, make sure you watch that here: 

OMG MEG THIS IS SO LIGHT? WHAT THE HECK!
Do not panic!! This is my reaction literally every time Ryan gives me a new block of training. On Day 1 Week 1 I'm complaining that it is too light. On Day 4 Week 3 I'm eating my words. If you're looking at your numbers in your program and feeling underwhelmed, don't panic. These numbers are chosen for you to build strength. Building takes time, and I strongly believe that building strength does not happen when you're lifting with 93%-100% of your 1RM. Remember when I explained this program and talked about 'blowing my load' in the Road to 300 video? Yes it was a great video, but I was taking too many steps forward and ran myself into a wall. I DO NOT want this to happen to you.

Have some faith in me, and learn from my mistakes. This is a 3 month program that we will build over the span of 3 months. Now trust me, drink a protein shake, and do your squats! 

I don’t know how to [movement here]. How do I do it?
Please see the list of demo videos of all movements listed in your program: Bro Guide

How do I read my programming sheet?
I explain how to read the program in the video here: How to Read your Program also if you have extra questions, make sure you check out the Programming FAQ

What if I miss a session?
Life happens. This is not the end of the world! If you miss a session, don’t skip it. Make up that session the next time you can lift.

What days should I rest?
Make sure you take full days off from the gym on your rest days. Your lifting days should accommodate your lifestyle.

What is a deload?
This is a reduction in training volume and intensity so you can recover and set yourself up for long-term success.

How much should I rest in between sets?
Make sure to take an adequate amount of time so that you can approach each set with intensity and proper form. I recommend resting 2-5 minutes between each set. You will definitely want to hit your AMRAP sets fully rested, so if you need the time to feel fully ready, please take it. 

How do I warmup?

I like to get in the gym and stretch a bit so that I can shake off sitting in an office chair for hours on end. You might find that completing a few sun salutations before each workout might make you feel a little more energized and ready to lift before you touch any weights. When you are ready to hit the weights, I prefer to warmup each lift with the barbell for a few reps, and then gradually add weight to the bar as you get to working weights. My warmups for each lift look like the following:
Bench Press - Warming up to singles, then AMRAP at 145lbs
Barbell x 15 reps | 95lbs x 2 sets x 3 reps | 115lbs x 1 set x 2 reps | 125 x 1 set x 1 rep | 135 x 1 set x 1 rep | then working set
 
Squat - Warming up to singles, then AMRAP at 260
Barbell x 5 reps | 95lbs x 5 reps | 135lbs x 3 reps | 185lbs x 2 reps | 225lbs x 2 reps | 245lbs x 1 rep | then working set
 
Deadlift - Warming up to singles, then AMRAP at 340
Use barbell to stretch and open hips  (for sumo pullers) | 135lbs x 1 rep | 225lbs x 2 reps | 275lbs x 1 rep | 320lbs x 2 reps | then working set
Everyone's warmup will look different, and it will take some time to notice what works for you. This example is meant to give you an idea of where to start. Understanding exactly what you need to warmup is a skill that competitors come to understand along their powerlifting journey. For me, I've learned that I need to warmup with a lot more reps/sets on bench press, and a lot less on deadlift. 
Don't let your warmup fatigue you! 

 

Can I email you?
This program deal does not include weekly check-ins. If you have any outstanding questions that are not addressed in the FAQ, please email us at programs@strongstrongfriends.com. We will soon be offering an option for programming with weekly check-ins, and that will be offered to you first!

I failed a lift! What do I do now?
Ask yourself the following:

  • Was it a technical fail?
    • If yes, then look at your lifts on video and see how you can improve your form. Part of powerlifting is taking the responsibility to be a student of the sport. Check out the resource guide for lifters and coaches that you can learn from
  • Am I tired? Hungry?
    • If yes, realize that these are conditions that can and will negatively affect your performance. Try to prioritize sleep before your sessions so you can recover and prepare yourself properly. Don’t come to the gym hungry. I like to eat my carbs pre and intra workout to optimize performance.
  • No Meg! Technique is good and I’m rested and nutrition on point

What is ‘Bro Stuff’?
There are powerlifts (squat, bench, deadlift), and there are bro lifts. These movements are less specific than the focus of our program, but essential to muscle growth and strength. Your program includes these secondary accessories in every session. There is a list of ‘Bro Movements’ on your program and you can see my guide to videos of the movements. Choose 3 per workout.

What weight do I use for my ‘Bro Stuff’?
The rep range in these are 12-20. To start, pick a weight that you can complete for at least 15 reps. These are light, but they should be difficult towards the end of each set.

How much of a deficit should I use on 'Deficit Deadlifts'?
Height should be no more than 2" with 1-1.5" being the sweet spot. The goal here is increase your range of motion and train patience off the floor. That said, it's important not to tradeoff range of motion for form; exceeding 2" will start to deviate from our normal start position of a deadlift. To pull from a deficit, you can stand on a flat plate, lift from rubber mats, or stand on sheets of plywood.

Will you be offering 1-on-1 programs with weekly checkins?
Yes! Click here to purchase.