Free Programs and Spreadsheets
Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.
By Kyle Risley
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Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Second Set Last (SSL) is a variation of the 5/3/1 training program. It applies the training max percentage used for the second set of main work to the supplemental work for 5 sets of 5 reps.
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Ankle mobility issues are one of the most common limitations when trying to achieve a perfect squat technique. If you know you have these issues, the 5 best ankle mobility exercises for squats will help you improve your ankles for safer and more satisfying workouts.
Or, if you think you have mobility issues with your ankles and they’re impeding your squats, keep reading and learn how to test whether this really is an issue.
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Below you’ll find a printable PDF loading chart for converting kilograms to pounds. It will show you exactly which KG plates to load onto the bar for any given weight.
You can download and print this PDF to use for your powerlifting meets.
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Are you having trouble with gaining weight?
Many people seek ways to pack on the pounds without compromising their health. One of the best healthy weight gain approaches is using a meal replacement suited to your needs.
This article will provide an extensive overview of the five best meal replacement powders for weight gain on the market today.
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On September 10, 2022 the International Powerlifting Federation (IPF) announced changes to the bench press that will take effect on January 1, 2023.
The IPF made two primary rule changes to the bench press. The first change is that the underside of the lifter’s elbows must be level with or below the top surface of each respective shoulder joint during the downward movement of the lift. The second change is that the lifter cannot place their feet on the bench during their setup.
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Gulag Pre-Workout is a pre-workout supplement manufactured by Just Vibes. Containing the powerful DMHA stimulant, It’s marketed to those who prefer high-stim pre-workouts.
The most notable effect of Gulag is mood elevation. If you like to feel good during and after your workout, Gulag is worth checking out. The energy is smooth and not overwhelming.
Because it contains DMHA, I would not recommend Gulag to beginners. Instead, I’d recommend checking out the top pre-workouts for beginners. However, this is a nice starting point if you want to try your first DMHA pre-workout.
Continue reading below for the full review and links where you can purchase Gulag.
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Sometimes, what appears so easy as eating and gaining weight, may not be that simple. It can be disheartening to attempt to gain weight, only to never see any results.
If you’re having trouble packing on pounds, a weight gainer can be just what you need. And for those that are lactose intolerant, there are great weight gainers that provide you with extra calories and protein without any dairy.
In this guide, we uncover the best dairy-free weight gainers that can aid in your weight and muscle mass gaining journey.
Read on to learn more about these great products, as well as some tips and guidance on mass gainers.
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
In January 2022, Kaged announced a rebranding from Kaged Muscle to Kaged. Alongside this announcement, they introduced a new pre-workout: Pre-Kaged Elite.
This naturally led to the question: what is the difference between regular Pre-Kaged pre-workout and Pre-Kaged Elite?
When it comes to Pre-Kaged vs. Pre-Kaged Elite, we’ll give you a full comparison of their key differences and which one may be right for you.
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5 grams of creatine is the standard recommended daily dose of creatine monohydrate. However, not everyone has a scale at home!
To help fix this, we’ll show you how to weigh 5 grams of creatine powder without a scale.
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Using the forbidden pre-workout is the practice of reading texts from an ex to get motivated in the gym. The term “forbidden pre-workout” is a TikTok trend about the power of using heartbreak, despair, and emotional turmoil instead of traditional pre-workout supplements.
This trend started gaining popularity on TikTok in May 2022, but has been spotted as early as December 2021.
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