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@davidsjohnsonn

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Client Highlights 150: (1/15) Sean, 90kg (@dougie.deadlifts): 272.5kg/601lbs x 1 PR We’ve been chasing a DL PR for quite a while now, with Sean’s previous ATPR of 270kg being set back in March of 2025. Fast forward to now and we finally secured it + have consistent momentum. We’ve historically avoided 2x/week sumo based on the results we got from it the last time we incorporated it, but we took a different approach to integrating it this time around and we haven’t looked back since. That + workloadmaxxing the crap out of the primary day following the top single with repeated topsets and heavier backdowns. Looking like 280kg+ should fall come meet day Client Highlights 150: (2/15) Jeffrey, 75kg (@j.ydomm): 285kg/628lbs x 1 PR 10kg ATPR and 15kg over the current meet PR when he last competed as an 82.5kg. Funny enough, this is just a couple days after Jeffrey’s 1 year anniversary of deadlifting, pulled 170kg x 3 during our first day on program together last year and has since added 115kg to that. Loving how well things are progressing with how little workload we’re running, as there’s SO much room to add more as time goes on and we adapt, but we’re in no rush. PR triple prior to this with 265kg looked like it moved with 3+ reps in the tank, and this 285 obviously had plenty of room as well. CNats is going to be fun this year Client Highlights 150: (3/15) Mav, 70kg (mavy.bunny): 150lbs x 1 PR Another 5lb ATPR for Mavy Bunny. Nothing new or different compared to what we’ve been running for the past couple blocks, just continuing to milk small PRs as we control that rate of progression. One thing that we’ve definitely seen significant carryover with is progressing Mav to being able to do bodyweight dips from previously not being able to. As we build up the capacity to rep these out, we’ll eventually progress them into weighted dips, and hopefully keep the gainz rolling on bench alongside that Client Highlights 150: (4/15) Zach, 82.5kg (@ztdlifts): 300lbs x 1 Phenomenal single to close out the block just 5lbs under the ATPR and after a heavily underperforming W3 primary. Made some last minute adjustments into the W4 and we were able to walk out with ou
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4-0 like the brewers 190/419 117.5/259 @tsp_andy @empirepowerliftingco #gambo #gainz
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Client Highlights 149: (1/15) Bryan, 110kg (@monserrate_lifts): 335kg/738lbs x 1 PR 5kg ATPR and meet PR after an absolutely brutal cut the day prior. Based off our performances in training we were both expecting a little more than this on the day (closer to 340-345kg) but certainly not upset with this all things considered. Really have a solid layout for squat going right now, and with some adjustments being made to the deadlift micro we should be creating even more room to let top end performance shine through in training Client Highlights 149: (2/15) Alyssa, 70kg (@alyssa.lift): 170lbs x 3 PR Pretty chill 5lb triple PR on a secondary day, followed by a clean ATPR tie of 85kg on the primary later that week. Have had no issues getting bench to progress well so far, some small organizational adjustments were made when we initially first started along with utilizing chip plates and it’s been smooth sailing since. Ran into some minor technique funkiness that was quickly cleared up with increasing the frequency of our tempo bench singles throughout the week Client Highlights 149: (3/15) Anthony, 82.5kg (@alaportav2): 215kg/474lbs x 2 PR Tie Absolutely cruising on squat right now with this PR double tie on our 2nd block. This was ahead of schedule compared to what we initially drew up in our macro plan, but with the way that squats have been trending I’d rather not hold things back excessively if we don’t need to. Swapped our tertiary hatfield exposure over to some actual comp squatting + very light high bar volume this block to squeeze in a low bar exposure closer to the primary, which should clear up some of the technical inconsistencies that we’ve run into on this day at times Client Highlights 149: (4/15) Casey, 125kg (@caseycush39): 265kg/584lbs x 1 PR 10kg ATPR after the 5kg ATPR we set the block prior. 15kg over the current meet PR as well. Starting to let Casey’s training ramp up a bit more now that we’re closing in on our first meet coming up at the beginning of November. Cool to see all the patience with the lighter work starting to pay off, as there’s clearly plenty of room left in the tank here to show out on meet day Client Highlights 1
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Client Highlights 146: (1/10) Andre, 90kg (@adotlifts): 165kg/363lbs x 3 PR Solid triple PR here on the W4 secondary prior to a 175kg single. Hitting tons of volume PRs on bench right now throughout Andre’s training week. Not necessarily seeing that come together as good top end on the primary just yet, but we’re also in no rush to be pushing there. 182.5kg for a solid single to close out this block’s primary. Productive work is being done and the needle is moving forward, just a bit more fine tuning until it’ll be time to push into 190kg+ territory Client Highlights 146: (2/10) Mav, 70kg (@mavy.bunny): 275lbs x 2 PR 2.5kg over Mav’s current meet PR for a double PR on squat AND with great depth as well. Added in a topset to her secondary day (previously straight sets) to better bridge into this primary day as we were running into some issues with her coming in understimulated. Also ensuring comp standard remains high while we’re retraining has been one of our top priorities. She is getting much stronger very quickly but we don’t want to inflate those numbers at the cost of standard. Client Highlights 146: (3/10) Tommy, 90kg (@holam.pl): 195kg/430lbs x 5 PR Another block with another big rep PR on this W4 primary squat after a solid top single. Been really impressed with how well the additional push on this primary has been tolerated for Tommy, as previously he was not touching anywhere near this amount of intensity on backoff workload due to recoverability issues with the lower back. Hasn’t been an issue we’ve dealt with so far and showing no signs of slowing down as we transition into our final block of our first prep together Client Highlights 146: (4/10) Matt, 75kg (@mattw3_lifts): 205kg/452lbs x 3 PR 5kg under the ATPR for a triple for Matt Wong. Nothing new or special here, just continuing to milk the same ascending layout where we pull out all of that workload aside from the main topset on the W4. Couple more cycles of our 5-4-3 scheme and we should be well above the ATPR for rep work Client Highlights 146: (5/10) Richman, 60kg (@richmanchea): 120kg/265lbs x 3 PR Really solid triple PR on the secondary BP topset. Seeing some suspiciously
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Thank you to everyone who came out to our first team lift of the semester! We hope everyone had as great a time as we did 😊😊 Missed this one? Be sure to join us for the next one on 10/3 💪 Thanks @triumph_barbell for hosting!
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Client Highlights 144: David, 75kg (@davidsjohnsonn): 265lbs x 5 PR Huge PR set of 5 to close out the 3 week block. Made some changes to the secondary on Monday this block that really seemed to keep David in a better spot heading into the primary. Flipped his tempo singles into fatigued singles, and beefed up the intensity of our comp work while converting lighter volume to CG work. Better spot heading into the tertiary, and then ultimately feeling even better come that Friday primary Client Highlights 144: Anthony, 82.5kg (@alaportav2): 242.5kg/535lbs x 5 PR Pretty calm x5 PR to close out block 1, following a clean 270kg top single as well. Didn’t make any massive adjustments to deadlifts, as Anthony was clearly in a good groove with deads coming into and off of the Mirage meet, pulling a 290kg ATPR on his yolo week as well as multiple rep PRs. Just letting him dip his toes in some new rep ranges here while we keep things the same and continue riding that momentum Client Highlights 144: Bryan, 110kg (@monserrate_lifts): 227.5kg/501lbs x 1 PR Obviously not comp standard, but still pretty fucking sick regardless. 7.5kg ATPR and I’m confident that Bryan will be able to hit this to comp standard on the platform. Hitting tons of rep + workload PRs throughout the week as well on backdowns and secondary days. Not going to be changing up anything into this final block of prep based off this, just going to continue holding training to a higher standard and letting the pieces fall into place from there Client Highlights 144: Rob, 90kg (@rsikes): 160kg/352lbs x 3 Huge triple to close out another killer squat block. Not seeing any need to do more or do less right now, just purely keeping the topsets progressing and letting everything else slowly move around that. Ever since swapping his secondary over to purely low bar, we’ve definitely seen more consistency in his movement pattern on this primary as well. Historically stayed away from that due to elbow / shoulder issues, but not running into any of that so far. Good example of capacity for movement improving over time, and not necessarily chaining yourself down to avoiding a certain programming strategy bec
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Client Highlights 139: Alex, 75kg (@sotvandara): 355lbs x 1 PR Big paused PR here for Alex setting us up beautifully going into the final block of the macro here. This is just about 2.5kg over Alex’s current meet PR, which we didn’t get anywhere near the last time he stepped on the platform and was still able to walk out with a total PR tie. With how well bench is going as well, I’m confident we’ll be able to blow the total PR out of the water the next time we do step on the platform Client Highlights 139: David, 75kg (@davidsjohnsonn): 187.5kg/413lbs x 4 PR Massive x4 PR with 2.5kg over the current triple PR. Coming off the 210kg ATPR last block and with this being a shortened 3 week block to line us up into MA States I wasn’t expecting things to feel the best, but to my surprise we still walked out with such a massive topset here. Slight bump to workload bringing his secondary paused triples up to 4s, and some small technique adjustments with bringing the bar a little further away to give him more space to wedge into Client Highlights 139: Kyle, 67.5kg (@keejlifts): 112.5kg/248lbs x 1 Meet PR tie and 7.5kg under the ATPR moving pretty comfortably here. Bench was showing up pretty flat on this primary for the first couple weeks of the block. Opted to beef up the workload prior throughout the week and got that pop back here on the W4 to close out the block. Everything seems to be on track for MA States atm Client Highlights 139: Brian, 90kg (@barbelderd): 260kg/573lbs x 4 PR 10kg PR set of 4 on conventional, and tying the current conventional ATPR. This movement has been such a gamechanger for us now that we’re pushing it harder. Not running into nearly as much interference between the SQ and DL despite a bump in SQ frequency too, and still seeing sumo top end shining through well with the top doubles we have before these reascending backdowns. 320kg ain’t gonna pull itself Client Highlights 139: Skyler, 67.5kg (@sky.liftz): 107.5kg/237lbs x 2 PR Tie Clean PR double tie on this secondary topset, followed by some solid singles with 112.5kg on the primary later in the week. Really pumped with how consistent bench has been lately, hitting a ton
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Thank you to everyone who stopped by our table at the engagement fair today!!🫶💪 We can’t wait to see you at our first meeting this Thursday at 6pm in CRC 111. See you there!! 🏋️‍♀️✨
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Client Highlights 135: Kelsey, 52kg (@kelseyvlifts): 305lbs x 1 PR Very easy paused PR. This was one of Kelsey’s best DL reps above 300lbs that she’s ever hit in training, and followed by a strong 4s PR with 285lbs. We incorporated the paused single this block on her primary along with turning her entire secondary paused, increasing reps on that day, and adding in barbell RDLs too. Seems like this had a really positive impact on her top end and how well she was able to stay in her legs on heavier pulls. Keeping this into our heaviest block of regionals prep coming up Client Highlights 135: Wendy, 60kg (@liftsbyzhu): 122.5kg/270lbs x 4 PR Messed around with conventional this block to pivot off sumo for a bit and finished off on a strong note. Heaviest Wendy has pulled conventional, and will be staying in her program going forward as a means to help mitigate sciatic symptoms. General pulling strength seems to be in a great spot right now, so I’m confident that as we dial in reintroducing sumo that we’ll be coming in strong to MA States Client Highlights 135: David, 75kg (@davidsjohnsonn): 375lbs x 4 PR Solid 4s PR on a 3 week transition block. With things fully lined up into MA States now and with training pretty much completely dialed in across all 3 lifts, I have no doubts that we’ll be PRing the total by a sizable amount. Coming off the 420lbs ATPR from the block prior David felt pretty wrecked the first 2 weeks of this block, even into the W3 he wasn’t feeling fully recovered, but strong enough to perform well here regardless. Will be pulling back our normal W1 a little harder into this next 4 week block to help set everything back to normal and keep us on track for the rest of prep Client Highlights 135: Megan, 70kg (@liftswmeg): 127.5kg/281lbs x 4 PR Huge PR set of 4 on a 3 week block as we get things lined up into MA States. Coming off our 140kg ATPR from the block prior I’m very pumped with how well fitness seems to be maintaining itself. Since bumping up to 3x/week we haven’t had any real issues with squats feeling inconsistent and have continued to have really high performing primary day performances Client Highlights 135: Kyle, 67.5kg
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Help us welcome our 2026-2027 E-Board!! 🏋️‍♀️🔥 Check out our posts to meet the team, and feel to DM us if you’re interested in joining the club! 🫶
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Client Highlights 130: Binh, 67.5kg (@weakboibinh): 220kg/485lbs x 1 First block post wisdom teeth removal and Binh is already back. Huge pull here to cap off a strong W4 performance and the heaviest he’s touched on pulls in a good while. It was a slow start in general this block but once we got things situated with technique, programming, and externals it all came together. Looking forward to this prep into The Fall Meet in October David, 75kg (@davidsjohnsonn): 210kg/463lbs x 1 PR Phenomenal 7.5kg ATPR to close out the strongest W4 we’ve ever had. ATPRs across all 3 lifts and momentum is at an all time high leading into this final macro of MA States prep. With the rate of progress that we’re seeing it’s very much seeming like that CNats QT will in fact be up for grabs come meet day if all goes well Emma, 82.5kg (@dilemmage): 150kg/330lbs x 1 Really strong finish to deads to close out our first macro working together. We’ve dialed things in programming wise at this point and following some small technical changes I’m really confident that our top end is well above the ATPR of 160kg right now. Just allowing squat to steal the show a bit more and keeping DL cooking on the back burner until it’s time to show out Brian 67.5kg (@brvintrains): 90kg/198lbs x 1 Solid finish to bench this block, right before we get things all lined up leading into our next meet later this year. 5kg over the current meet PR and 5kg under the ATPR, but as BW is continuing to drop as we make our way towards 67.5kg from 75kg I’ll be happy with just maintaining that level of fitness Mav, 70kg (@mavy.bunny): 140lbs x 1 PR 5lb ATPR for Mav in our 1st block back working together. This is ~8lbs over her current meet PR, and considering the bar speed here it’s safe to say we’re in a good spot going forward on bench. Seeing weekly progress on dips as we’re working our way towards being able to do weighted dips which seems to be directly translating over to bench top end
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Client Highlights 129: Mav, 70kg (@mavy.bunny): 255lbs x 3 PR The return of mavybunny. Easy ~2lb triple PR here to finish off our first block back to working together. This is also just about 15lbs off of Mav’s current meet PR squat, so it’s safe to say that Mav had been making the most of her time off. Really pumped to have her back to training on program again and excited to build on this momentum Rob, 90kg (@rsikes): 405lbs x 1 Huge finish to the macro, securing the 4 plate squat for the first time in a couple years. This one felt great as I know it was a huge milestone that Rob wanted to build back to, and given how well this moved I don’t think we’re going to have any issues blowing past this by the end of the next macro Kai, 100kg (@chubuff): 160kg/352lbs x 1 PR 2.5kg ATPR and 15kg over the current meet PR. We’ve been chasing after the blue for a while, so it was awesome to see this finally crossed off the list. Hit rep PRs all throughout the macro leading into this final block here, and we’ll just be looking to maintain that same pacing / progression into the next one as we train into our first meet together in November David, 75kg (@davidsjohnsonn): 320lbs x 1 PR 5lb ATPR and about 40lbs over the current meet PR. Honestly did not think that this was going to be here to close out the block, as David’s W3 primary w/ 305lbs moved WAY harder than expected. We made some small programming adjustments into the W4 along with some slight technical adjustments, and David was able to clutch things up to secure the ATPR pretty comfortably Emma, 82.5kg (@dilemmage): 72.5kg/160lbs x 1 PR Another easy bench PR for Emma, ~1kg ATPR and 2.5kg over the current meet PR. With how well this moved and with how much room we have on all of Emma’s “main workload” throughout the week, I have no doubt we’ll be able to easily add another 2.5-5kg to this by the time that NE Regionals rolls around
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