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Squat - Deadlift

4/19/2014  Marshall Johnson

Hey Marshall. One of my teammates has finally blown out his Chuck Taylors and I remember you mentioned you tried the Metal Deadlift Shoes and loved them. Do you still wear them? How have they held up? Read More

4/18/2014  Chase Karnes

Chase, I've identified my quads as a limiting factor in both my squat and deadlift. Obviously the front squat comes to mind as a great way to fix this. I've run 5/3/1 for more than a year now wit Read More

4/17/2014  Josh Bryant

Hey Josh, First, I want to thank you for all the information you have freely given on this site and to me. It's helped me set up my programming in more ways then I know. Second, I would like your op Read More


Sports Training

4/19/2014  The Thinker

"*the S&C industry has mislead legions of people in a countless number of ways; one of which is the culture of associating maximal strength with familiar exercises performed in a weight room" No qu Read More

4/18/2014  The Thinker

James I have been reading some of the responses to various questions you have posted over the years and this particular response stood out at me. "Drew, you stated that you are looking to join yo Read More

Brad Davidson
4/18/2014  The Thinker

Thinker I am doing some experiments right now based on a few theories I have and am interested in your input. Will improving reactive strength improve maximal strength, even if maximal strengt Read More

Billy Hayes
4/18/2014  The Thinker

James, I was reading your book "The block method for powerlifters" again and you indicate that there are 3 training sessions per the strength-aerobic block, yet I only witness 2 (from a weight roo Read More

4/18/2014  Matt Rhodes

So the end of rugby season is coming and the total damage I've done to myself so far is; sprained right ankle, strained right piriformis, a bruised rib, and the kicker is a type 1 shoulder separation. Read More



4/19/2014  Thomas Deebel D.C.

After barely missing a 500 pull at lockout, I have been suffering some hip, hamstring and calf pain that my chiropractor tells me are sciatic nerve issues. What could I do to help this? I know its Read More

Big Willy Stylez
4/18/2014  Thomas Deebel D.C.

I recently felt a pop/pull in my left groin. Iwas wondering if you have advice as to how one would go about rehabbing, stretching, strengthening the groin/adductor area. Read More

Nick kreil
4/17/2014  Jo Jordan

Id look into mike robertsons inside out and bucger12 if I were you. I use both of these along with the usual icing etc. These work great and got my shoulders sorted. Read More

Bill Lawlor
4/17/2014  Matt Rhodes

Hello I am a division 2 college linebacker. I have just had my second labral repair surgery (one on each shoulder) Ive been lifting pretty heavy again and gained most of my strength back in all my li Read More


Weight Gain

4/19/2014  Shelby Starnes

And if someone is not really lean but also not fat? like in the 13-14% range Read More

4/18/2014  Shelby Starnes

Shelby, thanks a lot, that's what i will do! Do you always upregulate carbs, if weight gain stagnated and you get enough protein and fats (in my case 300 pro, 90-100g fat at 196lbs)? Thanks!  Read More

4/18/2014  Chase Karnes

First off .. Congrats on the new baby !! Bro,to this day I will never ever forget the birth oft daughter ! I cored ! I don't care lol it was the happiest day into life !! I can't explain but you alrea Read More

4/18/2014  Chase Karnes

hi chase im starting to train in the early morning ,6 am, so i had a quick question on nutrient timing. would you recommend eating most of my carbs at night, then more carbs with post workout me Read More

4/18/2014  Chase Karnes

Hey chase, I recently read your "how to stay weak and small" article and its crazy how much I can relate to it. I'm about 5'6" and 140 looking to put on as much muscle and strength as possible between Read More

4/18/2014  Shelby Starnes

Mr. Starnes, I am trying to gain lean mass right now with the following Macro's (i use the Carb Cycling approach from your book): Lower Body day: 3200kcal 300g Protein 300g Carbs 90g Fat  Read More


Iron Brothers

4/19/2014  Harry Selkow

Coach, One last update before next week. A break through! Saw the RMT yesterday After he touched my spine through my stomach (psoas release) and then elbowed the inside of my pelvis (illio psoa Read More

Peter Yuri
4/17/2014  Matt Rhodes

Not a question, I usually find you humorous and amusing. I at least think that is why you write what you do. But your "high and mighty" attitude is running very stale. PTs have a job to do, if you  Read More

4/17/2014  Scott Yard

Hi Scott I just wanted to say congrats on your meet. Very impressive lifting as all your lifts looked very solid. So, congrats on getting the ball rolling again. Mike Stuchiner Read More

mike stuchiner


4/19/2014  Harry Selkow

Sir, assignment completed. 1x4x65 2x2x60 2x3x55. Used my new spudinc dip belt since the gym removed theirs. Looked and felt great. Caleb Read More

4/17/2014  Matt Rhodes

Hello Matt, I just had a subjective question I thought you would be privy to answer. What do you think would be good numbers for squat and deadlift in the 5 rep range for a leaner build like mine (6'3 Read More

Matt Gerhart
4/17/2014  Chase Karnes

Dear Mr Karnes, I live a mile from work and walk there every week day. Last year I started carrying an adjustable weight kettlebell. Starting at 35lb it's now 62lb and I carry it for 20 seconds an Read More

John North
4/17/2014  Brandon Smitley

Hi Brandon, I noticed in your training log that you have also done some Olympic lifting, and was wondering what your opinion was on combing weightlifting with powerlifting. I’m not looking to comp Read More



4/19/2014  Amit Sapir

Where does baby rice fit into your diet? Read More

4/19/2014  Amit Sapir

Amit I seen you in a article I read about your training and was amazed at your muscle mass!! I wanted to ask how many meals per day do you recommend for a clean bulk?and how do you normally set Read More

Chuck Eden
4/18/2014  Shelby Starnes

Shelby I get up at 5am every morning and eat breakfast and get to work for 8.30, I am a fishman and when I work it gets intense and I have an 5-6 hour period were I cannot eat anything due to havi Read More

Eddie abbew
4/18/2014  Shelby Starnes

Hi Shelby, I have a carb question for you, from reading your, and others, materials it seems like a lot of people have very high daily carb requirements. I was curious how you go about figuring tha Read More



4/19/2014  Amit Sapir

I'm currently running a 5/3/1 4-day split but have opted for a second bench day instead of an overhead press day to get some extra work in. May I get a suggestion on what percentages to work with for  Read More

4/18/2014  Scott Yard

Hey Scott! Here's the guy who asked about learning how to program and understanding Training. You recommended Gabriel Naspinski's Articles to me and i just read this: http://articles.elitefts.co Read More

4/17/2014  Chase Karnes

Chase, I am planning to use the programming from your article http://articles.elitefts.com/training-articles/kentucky-strong-add-100-pounds-to-your-pull/ Did you alternate deadlift and squat o Read More

4/17/2014  Chase Karnes

Hello Chase. This is in regarding your arcticle about adding 100 lbs to the deadlift of one of your athletes in 24 weeks. 5x5 waved percents based off of an 85% working 1RM. Can you speak about t Read More

4/17/2014  Josh McMillan

Josh, eager to incorporate powerlifting with mt. dog training. Could you present a simple split? You have seemed to be very successful with it. Thank you. Read More

4/17/2014  Josh Bryant

Hi josh, do you think a program in which you hit your main lift with low reps and heavy, then do some higher rep assistance the best of both worlds for strength and size? or do you think its better to Read More



4/19/2014  Amit Sapir

Hallo Amit, I have a big problem. I`ve broken my left quad tendons on the last leg training. The doctor says that I can`t train legs for 8 to 10 weeks. So I want to bring up my upper body. How w Read More

4/18/2014  Shelby Starnes

Hey Shelby, congrats at all the progress you've made this year again! I turned 50 last fall and I'm having a hard time with my routine. I'm 5'8" and about 155lbs and around 17% bodyfat. I've worked Read More

Gene Gram

Olympic Sports

4/18/2014  Julia Ladewski

I train a boxer who's 17yrs old. His boxing coach has told him to drop to weight class of 114lbs. His current weight is 133. He needs to make weight in 3 weeks. Any suggestions that could help him out Read More

4/17/2014  Matt Rhodes

EFS team...I have a bug interest in olympic lifting. My mobility for the snatch isn't that bad but my mobility for the clean is awful. I cannot get the bar into the rack position. Are there any resour Read More



4/18/2014  Brandon Smitley

Brandon, thanks for the encouragement! i'll start looking for a meet. ill also keep you posted if i find one. Read More

Brad S.
4/17/2014  Brandon Smitley

Brandon, Thank you so much for the detailed response to my question about off season S&C for HS wrestling. I appreciate your time and will def implement the things you spoke of. -- And I didn't  Read More


Novice Powerlifting

4/18/2014  Brandon Smitley

Hey Brandon, I just recently watched your video on the 11 things a college powerlifter needs in their gym bag. I'm going into my senior season of football and know that I won't stop lifting til I'm ba Read More

Ian Swift

Fat Loss

4/17/2014  Chase Karnes

I have a (kind of odd) fat loss question if you dont mind? I am currently at 215 lbs, and want to get down into the 198 class. I can't get my mindset right about losing weight. I took up lifting 2 ye Read More

4/16/2014  Vincent Dizenzo

Hello, I want to start off by saying I have much respect for what you do as a lifter. You and the rest of the Elitefts staff have no idea how inspirational you all are. My question is in regard Read More

Edgar Salmeron


4/17/2014  Chase Karnes

Chase, thanks, that helps a ton. I guess part of it too was that I had this expectation that my yoke was going to be miles above my squat. As for the driveway, it's just that last 5 feet that is on Read More


Business Discussion

4/17/2014  Harry Selkow

When Starting out a warehouse gym, what should I aim for as the essentials of equipment? I'm going to assume I wont have much space starting out. Read More


Bench Press

4/17/2014  Vincent Dizenzo

Hi Vincent, I'm wondering if you can critique this guy's bench press wheelie form. I think Louie recommends you set records at different bike angles. Read More

4/17/2014  Thomas Deebel D.C.

My question is in regards to the bench press. Im following linear strength progression and am at 185lbs right now and am beginning to have issues. I am tight in my setup but when I unrack the bar my r Read More



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