Free Programs and Spreadsheets
Lifting tools and calculators to help you perform your best.
Below you’ll find definitions for some of the most common terms and ideas found through Jim Wendler’s 5/3/1 programming framework.
To maximize your success with the program, it’s highly recommend you purchase 5/3/1 Forever, the definitive publication by Wendler that captures all of his best thinking in one place.
[Read more…]Turns out that America’s strongest state is Texas.
At least that’s what is shown by the data below, compiled based on the last five years of powerlifting data.
Use the map below to compare your own lifts against the average squat, bench press, and deadlift for each state’s best lifters.
If some of these feats some hard to believe, we’ve got video proof below. After all, #novidnodid. 😉
[Read more…]This weight conversion tool will allow you to:
Be sure to also check out the powerlifting meet attempt selection spreadsheet so you’re not doing conversions on meet day! But just in case, here’s a tool for that. 🙂
Use the calculator below to calculate the INOL (Intensity + Number Of Lifts) for a given lift. You can also use the “INOL Value #” boxes below to sum multiple INOL values and calculate a cumulative INOL. [Read more…]
I went looking for this article to send to a Lift Vault reader and realized that the Strength Villain domain, for whatever reason, is currently down. I’m reposting this article, “Intermediate Syndrome,” here so that others can continue to benefit from it.
Related: Greyskull LP Program
Originally posted by Johnny Pain in 2015 on StrengthVillain.com (Archive) [Read more…]
Hey folks,
I’m excited (and nervous, to be honest) to announce the Lift Vault Forum.
Lift Vault has thousands of regular users and I thought it was about time y’all got to know one another.
Since many of you are running similar programs, the Lift Vault Forum provides an area for you to share your experiences, get advice, and provide inspiration to people like you.
Looking for recommendations on which leg accessories to include in your PPL split? Post in the Programs category, where you’ll find a dedicated thread for PPL discussion.
Don’t see the program you have a question about? Start a new topic!
Looking for advice on breaking through an overhead press plateau? Check out the Movements & Exercises category.
All feedback can be posted in the Site Feedback category or you can contact me.
Thanks,
Kyle
I’ll be honest: one of my favorite parts of the gym is wearing a great t-shirt that I usually wouldn’t wear other places. Being around other people who “get it” makes a great t-shirt even better. Here are 10 of my personal favorite motivational and funny bodybuilding t-shirts. Pick one up for yourself or the bodybuilder in your life! [Read more…]
How does the new Bret Contreras book, Glute Lab, stack up to his popular 2013 work, Strong Curves?
[Read more…]IPF and USAPL approved list of gear, updated for 2021.
I am not affiliated with the IPF or USAPL in any way. This page is based on my best understanding of their published equipment rules.
Understanding what equipment is approved for use is an essential part of any powerlifting competition. If a piece of gear is not approved for use in a given powerlifting federation, an athlete will not be permitted to use it on the platform.
This guide covers all approved powerlifting gear for the IPF and USAPL.
[Read more…]Buying gifts for an avid lifter can seem tricky to those who are aren’t as obsessed with the iron. But fear not, here are some gift ideas for the gym goer in your life that they’re sure to love. Whether they’re a powerlifter, Crossfitter, or general gym rat, you’ll find something that will make their next gym session extra special. [Read more…]