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Episode 125 (1/18/23) - Earning a USAPL Pro Card in 2023

Pro Series - How to earn a Pro Card for lifters in the United States
Pro/Open, Masters, Bench/Open and Bench/Masters

USA Powerlifting Masters Age Coefficient
Liftingcast.com/about

Lara’s 2018 Worlds Program added to the team rohr training app
$1.00 for first month with code TeamRohr2023

PL Situation: You’re competing at Raw Nationals, trying to earn your Pro Card. You’re the last deadlifter & currently in 4th Place. You need 3rd or higher to earn a pro card. 1st Place pays $1000. Your 2nd deadlift of 300kg was easy. Your PR is 330kg. 

• 302.5kg will get you 3rd
• 305 will get you 2nd
• 327.5kg will get you 1st. 
  • What do you do? 

New Lifter Tip:  Don't do a loading phase with creatine.

Team Rohr Powerlifting
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The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

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The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 123 (1/4/23) - Jo House

Jo House - National Record didn’t count - referees not in chair.
Inform the score table ahead of time so National Referees are in the chair.

Jo House bio
next meet Arnold Pro Series Finals

PL Situation: You can pick one person that will not be ready at weigh-ins when their name is called. This happens to this lifter and you win $1000.00. Who do you pick?

New Lifter Tip: 
Make sure you check the approved equipment list of the federation sponsoring the competition at least two weeks before the meet so you can replace any non approved equipment that you feel is essential for your lifts.

Josh Rohr is officially a Masters Lifter

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The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

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• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 122 (12/28/22) 

GA State Championship is Full

Recovery Methods - Sleep, Eating Habits, Back offs, Contrast Showers, Nutrition, Massage, 

PL Situation: You are in 2nd Place. Your competitor has already completed their 3rd deadlift and moved into 1st with a new state record total. Your 2nd attempt and PR Deadlift is 192.5kg but you think you are good for right around 200. A 3rd deadlift of 200kg will tie their total and you will win on bodyweight but you will not get the state record total. If you go 202.5kg, you will win and break the total. If you miss, you get neither. What do you turn in for your 3rd attempt?

New Lifter Tip: When loading or unloading a bar and/or when raising the rack, do it evenly. This works best if you have someone on each side, working together. 

Team Rohr Discord Channel

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code.

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More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

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• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 121 (12/21/22)
 
Corrections
Jo House - National Record, not state record

Our Top 3 Christmas gifts of all time
Lara
#1 - my daughter Amanda although she was a week late!
#2 - Barbie Opera house - the gift my sister asked for! oops
#3 - 10 speed bike about 10 years old
Josh
#1 10 speed bike (10 years old? - santa)
#2 radio controlled mini helicopter - grandpa, brother, cousin, my (20’s?)
#3 radio controlled truck (8 years old - grandma and grandpa)

All powerlifters (or those training for strength) should be able to: 
A. Perform 5 pushups
B. Sit in a bottom of a squat for 5+ minutes
C. Push knees out past toes while squatting
D. All of the above?
E. Anything else

 PL Situation: You are just getting over being sick, should you adjust your training at all? If so, how?

 15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code. Good thru 12/31/22

Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at [email protected]

More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 120 (12/14/22) 

Team Rohr Lifters that recently competed:
Jo House
James Vang

Team Rohr Lifters - Meet  Directing
Kati Jones - USA Powerlifting Kansas State Championship

GA Lifters at VA Pro:
Jazzlyn Pepper-West

Qualified for the Pro Series Finals: https://www.instagram.com/p/ChCgo1wL58Z/

• Alicia Webb - Masters Raw (M2) Pro Series Finals
• Jo House - Masters Raw (M4) Pro Series Finals
• Katey Dodge - Equipped Pro Series Finals
• Katey Dodge - Masters Equipped (M1) Pro Series Finals
• Chris Elmore - Masters Equipped (M1) Pro Series Finals
• Stacie Metcalfe - Masters Equipped (M2) Pro Series Finals
• Gretchen Patsios - Equipped Bench Pro Series Finals
• Gretchen Patsios - Masters Equipped Bench Pro Series Finals
• Serena Thomas - #7 - if 2 people decline, she would be invited

What outside resources do you like for strength training?
For example who do you follow on socials, blogs, podcasts etc.

Outside of variations of squat/bench/deadlift what are some accessories you really like - conventional or unconventional for training powerlifters?

Conditioning for Powerlifters

 CrossFit for Powerlifters

PL Situation: You’re 8 weeks out and you’re having some knee pain when squatting. You are supposed to squat today. Do you make any adjustments?

New Lifter Tip: Pick attempts that you can make, even if that means attempting less than the plan said.

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code. Good thru 12/31/22

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The Powerlifting & Power Ballads Podcast is c

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 119 (12/5/22) - Drew Cargill

Topics Discussed:
First Meet
Contests Music
Training Music
Listener Submitted Question: Equipped Lifting
Collegiate Lifting
Valhalla Performance
High School Powerlifting
State of Powerlifting
P L Situation
New Lifter Tip
Future
Contact

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code. Offer ends 12/31/22

Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at [email protected]

More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 118 (11/28/22) - Cathy Mele & Becci Holcomb

Music choice when lifting

Submitted Questions
Entry fee for State
Rate term for State Chairs
Improvements
Collegiate Program
Registration Caps
Volunteer
Running Again?
Process for becoming Referee/Meet Director
Georgia State Meeting
Different Criteria for Team Points
Contact Information
New Best Team Awards
More Meets to Middle/South Ga
Proudest Accomplishment
Unfinished Business
New Lifter Tips

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code. Offer ends 12/31/22

Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at [email protected]

More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 117 (11/21/22) 

Happy Thanksgiving

Upcoming Meets

PL Situation: A first time raw lifter and a first time equipped lifter are getting ready for a meet. They both ask for equipment recommendations. What do you recommend to each of them?

Josh's birthday party

New Lifter Tip:  Don’t wander off!

Get the Team Rohr Training App! Black Friday Sale! Use code “BF2022” and get your first month for only $1.00!

Next Week's Guest: Cathi Mele and Becci Holcomb

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code.

Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at [email protected]

More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App! Black Friday Sale! Use code “BF2022” and get your first month for only $1.00!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Send us a text

Episode 116 (11/14/22) - Jordan Kummer
Jordan’s Intro:

Questions:
Volunteering at meets. What makes you give back so much to the sport?
Who is your favorite lifter and coach in the game?
What drives your passion for the sport?
What advice/encouragement do you have for someone that is considering volunteering for the first time?
Upcoming Georgia PL Team?
What type of music to do you like to listen to when you train / when you compete?
What changes would you have in general sport of powerlifting?
AAR Reports
Current state of PL

P L Situation
You are coaching a lifter that is about to go out for their 2nd deadlift. The bar is being loaded for your lifter and you realize they have no deadlift socks on. The referees didn’t notice on the 1st attempt.  What do you do?

New Lifter Tip
Do not go into your first meet focused on numbers. Get used to the rhythm of the meet, and the unique pressures compared to training in the gym.

15% OFF 1st 3 months of coaching from Team Rohr - find one of our lifters for their unique discount code.

Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at [email protected]

More Information about the Podcast and Team Rohr Powerlifting: https://solo.to/plballadspodcast

Get the Team Rohr Training App!

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.

Team Rohr Powerlifting
100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching

Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Support the show

• Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook
• Email us at [email protected]
  
  
• More Information about the Podcast: https://solo.to/plballadspodcast
  
  
• Get the Team Rohr Training App! (Use discount code "PLBALLADSPODCAST") for the best in Powerlifting Programming

The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.