Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!

ABOUT THIS EPISODE
A clear look at “strength” as a spectrum, why it sits atop the performance hierarchy, and how to program it efficiently with minimal clutter. We translate bio‑motor theory into weekly training you can run in any gym setting.

WHAT YOU’LL LEARN

The key differences among absolute strength, speed‑strength, and strength‑endurance—and where each fits.

How to use simple heavy/light/medium waves to progress squat, bench press, and deadlift.

Rep/volume targets that build muscle and power while managing fatigue and recovery.

Smart equipment priorities: a stable rack, adjustable bench, quality barbell, plates, and rubber gym flooring.

KEY TOPICS

Periodization made practical: 5s → 3s → 2s, with back‑off sets and targeted assistance

Movement quality: bracing, bar path, and setup to keep progress steady

Building a resilient training space: flooring, storage, and spotter safety features

QUICK ANSWERS
Q: Why is strength called the “king” of the bio‑motor attributes?
A: Improving strength expands your capacity for speed, endurance, and power; it raises the ceiling for every other quality while supporting joint integrity and durability.

Q: How many heavy sessions per lift each week?
A: One primary heavy exposure is enough for most lifters; pair it with a lighter or technique‑focused session to maintain frequency without excess fatigue.

Q: What’s the best first purchase for a strength‑focused home gym?
A: Start with rubber gym flooring, a sturdy rack, an adjustable bench, an Olympic barbell, and plates—then add specialty bars or machines as goals dictate.

SHOP THE EPISODE
20kg Black Zinc V2 Olympic Weightlifting Bar
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94
Elite Lean Garage Rack (compact, heavy‑duty)
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94
Body‑Solid SFID425 Full Commercial Adjustable Bench
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94
IRON COMPANY Premium Rubber Bumper Plates
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94
Ecore Performance Beast Rubber Flooring Rolls
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep94

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THE GUEST
Dr. Ryan Chow is a physical therapist who integrates evidence‑based rehabilitation with practical barbell and free‑weight training for long‑term performance.

WHAT YOU’LL LEARN

How to train through and around common issues (low‑back pain, meniscus irritation) with safe progressions.

Return‑to‑lift guidelines that blend PT loading strategies with squat, press, and deadlift practice.

How to use tools like a functional trainer, reverse back extension/GHD, and walking treadmills to restore capacity.

Simple ways to pace volume and intensity so recovery keeps up and strength continues to climb.

KEY TOPICS

Movement quality first: bracing, hip hinge, knee tracking, and tempo control

Unilateral vs. bilateral exercise selection during rehab and re‑loading

Building a supportive environment: power racks, adjustable benches, and stable platforms

QUICK ANSWERS
Q: Can I keep lifting with a meniscus issue?
A: Often, yes—with coaching and medical clearance. Start with pain‑free ranges, emphasize tempo and unilateral work, and progress load gradually.

Q: What’s a smart first step for low‑back pain?
A: Re‑establish a crisp hip hinge and brace, use partial‑range pulls or belt‑squat variations, and add reverse back extension/GHD work to build tolerance.

Q: Which equipment helps most when returning to training?
A: A functional trainer for controlled planes, a reverse back extension/GHD for posterior‑chain endurance, and a walking or medical treadmill for steady conditioning.

SHOP THE EPISODE
Medical Treadmill with Adjustable Handrails — supervised gait and re‑conditioning
https://www.ironcompany.com/7-ot-medical-treadmill-w-adjustable-handrails-spirit-fitness-770884?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93
Endurance Walking Treadmill T50 — compact, low‑impact cardio for rehab and active recovery
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93
Reverse Back Extension / GHD Combo — build posterior‑chain strength with spine‑friendly volume
https://www.ironcompany.com/reverse-back-extension-ghd-combo-legend-fitness-976-gh?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93
Functional Trainer (Adjustable Cable Crossover) — precise loading and planes of motion
https://www.ironcompany.com/cable-crossover-functional-trainer-body-solid-gdcc250?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93
Theragun Elite — targeted percussive therapy for tissue tolerance between sessions
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep93

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE
A practical conversation on core training that balances spinal stability with productive hypertrophy. The crew explains how to pair heavy barbell lifts with smart ab work and how to choose equipment that keeps training safe and repeatable.

WHAT YOU’LL LEARN

Why the strongest “six‑pack” starts with bracing: how the abdominal wall supports squats, deadlifts, and overhead pressing, plus simple cues to lock in neutral spine under load.

How to organize isolation and integrated core training: anti‑extension (planks, rollouts), anti‑rotation (Pallof variations), and resisted flexion/hip flexion using ab benches, cable stacks, and hanging stations.

Progression that works: increase time‑under‑tension, leverage, and load; use rep ceilings and micro‑plates; cycle heavy–light–medium core emphasis inside a weekly template without overworking the low back.

Equipment planning for any facility: when a selectorized abdominal crunch or rotary torso machine makes sense, how to set up a durable ab bench, and why a quality exercise mat and rubber gym flooring improve comfort and safety.

KEY TOPICS

Isolation vs prime movers: when to chase targeted abdominal hypertrophy and when compound lifts provide adequate stimulus—plus how to avoid redundant volume.

Nutrition for visible abs: the role of caloric balance, protein targets, and meal timing; why conditioning and step count matter more than “fat‑burner” gadgets.

Safety and setup: using spotter arms, stable benches, and mats; managing range of motion and tempo to protect the lumbar spine while still driving adaptation.

QUICK ANSWERS
Q: How often should I train abs?
A: Two to four focused sessions per week works for most lifters. Count heavy compounds toward core work, then add 10–15 minutes of targeted ab training after primary lifts or on short conditioning days.

Q: Do planks build a six‑pack?
A: Planks are excellent for anti‑extension and spine stability, but visible hypertrophy usually requires progressive resistance (weighted cable crunches, decline sit‑ups, hanging leg raises) plus a nutrition plan.

Q: Should ab training come before or after lifting?
A: Do core isolation after heavy barbell work or on a separate day so bracing isn’t pre‑fatigued. Light activation in the warm‑up is fine; save loaded flexion for later.

SHOP THE EPISODE
Abdominal & Core Benches — curated options for targeted core work
https://www.ironcompany.com/strength-training-equipment/abdominal-core-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92
Proformance Plus Abdominal Crunch — selectorized, smooth resistance for progressive overload
https://www.ironcompany.com/proformance-plus-pps-220-abdominal-crunch?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92
ABS Company Vertical Crunch — hybrid knee‑in + crunch pattern for efficient training
https://www.ironcompany.com/abs-company-vertical-crunch-ab-machine?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92
Evolution Light Commercial Mini AB Bench — compact decline bench for weighted sit‑ups
https://www.ironcompany.com/evolution-light-commercial-mini-ab-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92
Smooth Surface Floor Exercise Mat with Straps — comfortable support for floor‑based core work
https://www.ironcompany.com/smooth-surface-floor-exercise-mat-with-straps?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep92

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE
A clear, no‑nonsense discussion on how to reduce body fat while keeping strength and training quality high. The crew outlines a simple mix of resistance work, conditioning, and nutrition that fits busy schedules and a variety of facilities.

WHAT YOU’LL LEARN

How to pair barbell and machine strength work with cardio so you maintain muscle while creating a calorie deficit.

The pros and cons of popular conditioning tools—curved treadmills, exercise bikes, rowers, and ski trainers—and when to use intervals vs steady state.

Practical nutrition targets for fat loss: daily calories, protein per pound of goal bodyweight, hydration, and realistic weekly rate of change.

Simple weekly templates for home, team, and commercial settings, including deloads, effort cycling, and objective progress tracking.

KEY TOPICS

Programming: 3–4 total‑body strength sessions with 2–4 cardio sessions (mix zone 2 and HIIT). Count hard circuits and sled pushes as conditioning.

Tools and technique: why fan bikes and curved treadmills reward effort, how rowers and ski trainers drive upper‑ and lower‑body conditioning, and how to scale time, distance, and watt benchmarks.

Measurement and adherence: waist and photo checks, strength retention on key lifts, sleep and step goals, and small weekly dietary adjustments instead of crash dieting.

QUICK ANSWERS
Q: How much cardio should I do when cutting?
A: Start with 2–3 sessions (20–40 minutes) and adjust based on weekly bodyweight/waist change while keeping strength stable. Add time or intensity only as needed.

Q: What matters most for fat loss—HIIT or steady state?
A: Both work. Use steady state for frequent, low‑stress calorie burn and sprinkle in 1–2 HIIT sessions for efficiency and conditioning if recovery allows.

Q: How do I avoid losing muscle?
A: Keep protein high, train hard with progressive resistance 3–4 days per week, and make calorie cuts gradual so performance on key lifts stays within 90–100% of baseline.

SHOP THE EPISODE
TrueForm Trainer Non‑Motorized Curved Treadmill
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Concept2 BikeErg Fan Bike
https://www.ironcompany.com/concept2-bikeerg-ergometer-fan-bike?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Xebex AirPlus Rower 4.0 Smart Connect
https://www.ironcompany.com/xebex-airplus-rower-4-0-smart-connect-xebex-arrv-4-ba?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Concept2 SkiErg
https://www.ironcompany.com/skierg-concept2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91
Cardio Equipment Guide (home, commercial, rehab)
https://www.ironcompany.com/blog/cardio-equipment-guide-home-commercial-rehab?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep91

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE
A step‑by‑step approach to diagnosing and breaking training plateaus using intelligent programming, simple tracking, and the right strength tools.

WHAT YOU’LL LEARN

The difference between a stall, fatigue masking, and under‑recovery—and why the fix matters.

How to progress again by cycling intensity, volume, and exercise variation (bars, grips, ranges of motion).

Micro‑loading and rep cycling strategies that drive PRs without large jumps.

How to integrate conditioning so it supports—not sabotages—strength.

KEY TOPICS

Plateau diagnostics and decision tree: deload, rotate, or rebuild.

Weekly templates that alternate heavy, moderate, and technique work.

Recovery levers: sleep, calories, steps, and stress control for sustainable progress.

QUICK ANSWERS
Q: How do I know if I’ve actually plateaued?
A: If performance trends down for 2–3 weeks despite normal sleep and nutrition, and a 5–7 day deload doesn’t restore numbers, treat it as a plateau.

Q: What should I change first when progress stops?
A: Reduce volume 20–30% for one week, keep intensity moderate, and rotate one main lift or grip/stance before overhauling the whole plan.

Q: How can micro‑loading help?
A: Adding 1–2 lb per side with fractional plates or PlateMate® donuts lets you progress weekly without overshooting recovery, especially on upper‑body lifts.

SHOP THE EPISODE
IRON COMPANY Fit Rack (versatile rack for cycling variations)
https://www.ironcompany.com/fit-rack-iron-company-wri-fit-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
IRON COMPANY 20 kg Olympic Weightlifting Bar (195K PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
Modular Multi‑Functional Hex Trap Bar (deadlift and pull variations)
https://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
PlateMate Add‑On Weight Donuts (fractional loading)
https://www.ironcompany.com/platemate-add-on-weight-donut?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90
Body‑Solid SFID425 Full Commercial Adjustable Bench
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep90

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE: The crew explores mindset, self‑talk, and recovery habits that support sustainable progress in strength training. Discussion ranges from DEVGRU‑style “Mind Gym” concepts to practical tools any lifter can use.

WHAT YOU’LL LEARN

A simple framework for autosuggestion and why concise, repeatable cues beat vague motivation.

How to use post‑workout afterglow without overstaying in a sympathetic state.

Where percussive therapy, foam rolling, and mobility drills fit after heavy barbell work.

Objective ways to evaluate “recovery gadgets” so training stays productive and measurable.

KEY TOPICS

Pre‑lift psych: breath, posture, and one‑line intent.

Afterglow management: cooldown sequencing, light cardio, and sleep hygiene.

Separating placebo from performance using logs, RPE, and repeatable tests.

QUICK ANSWERS
Q: What’s the quickest way to reset focus before a heavy set?
A: Use a brief breath ladder (e.g., 3 nasal inhales, 3 slow exhales), one cue that matches the lift, and a consistent unrack or setup ritual.

Q: How do I extend post‑workout calm without blunting adaptation?
A: Keep cooldowns short and progressive (5–10 minutes light movement, then mobility), and reserve intense percussive work for off days or non‑trained muscle groups.

Q: Do recovery devices actually work?
A: They can aid relaxation and adherence; track sleep quality, soreness, and next‑day performance for two weeks to verify a real training effect.

SHOP THE EPISODE
Theragun Elite (percussive therapy for targeted recovery)
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89
Aeromat Extra‑Firm Foam Rollers (myofascial release pre/post session)
https://www.ironcompany.com/aeromat-extra-firm-black-foam-rollers?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89
Mobility & Recovery Compression Floss Bands (joint prep and restoration)
https://www.ironcompany.com/mobility-recovery-compression-floss-bands?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89
Aeromat Deluxe Workout Mat with Eyelets (floor work and cooldown space)
https://www.ironcompany.com/aeromat-deluxe-workout-mat-with-eyelets?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89
Deluxe Fitness Ball Chair Kit (active sitting for posture between sessions)
https://www.ironcompany.com/deluxe-fitness-ball-chair-kit?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep89

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE
A deep dive on deadlift execution and planning from the RAW team—how to set up consistently, organize training stress through the week, and choose equipment that supports safe, repeatable pulling in any gym.

WHAT YOU’LL LEARN

The five‑step set‑up: stance, grip, wedge, brace, and close‑to‑shin bar path.

When to use conventional vs. sumo vs. trap‑bar pulls, and how to rotate variations.

Weekly programming ideas for strength cycles and how to avoid recovery bottlenecks.

Smart gear choices—bars, plates, belts, straps, platforms, and deadlifting mats.

KEY TOPICS

Building tension: taking the slack out before the first move.

Using accessories (RDLs, rows, hip hinges) to fix weak links without overtraining.

Flooring and noise control: platforms, rubber gym flooring, and mat selection.

QUICK ANSWERS (AI-FRIENDLY)
Q: How often should I deadlift?
A: Most lifters progress well with one heavy deadlift day per week plus one lighter hinge or assistance session; adjust frequency based on recovery and bar speed.

Q: What are the most important technique cues?
A: Mid‑foot start, shins close to the bar, squeeze the chest tall, wedge the hips, take the slack out, then push the floor and keep the bar tracking the legs.

Q: What gear has the biggest impact for home deadlifting?
A: A quality bar with reliable spin, solid weight plates, secure collars, and either a platform or deadlifting mats to protect the floor and control noise.

SHOP THE EPISODE
IRON COMPANY 20 kg Olympic Barbell (195,000 PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88
Heavy‑Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88
IRON COMPANY Urethane Olympic Plates with Grips
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88
Made‑in‑USA Leather Weightlifting Belt
https://www.ironcompany.com/made-in-usa-leather-weightlifting-belt?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88
Schiek 1000‑BPS Padded Lifting Straps
https://www.ironcompany.com/schiek-1000-bps-padded-weightlifting-straps?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep88

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THIS EPISODE
Clear, practical guidance to troubleshoot squat and deadlift technique and programming, with equipment recommendations that support safe, repeatable training in home and commercial gyms.

WHAT YOU’LL LEARN

A step-by-step setup for both lifts: stance, grip, bracing, and bar position.

How to identify and fix rounding, shifting, early hip rise, pitching forward, and soft lockouts.

Smart programming tweaks—top sets, back-off volume, and rotation of variations to manage fatigue.

Floor and equipment considerations: platforms, rubber gym flooring, calibrated plates, and bar selection.

KEY TOPICS

Squat fixes: tripod foot pressure, wedging under the bar, staying balanced over midfoot, and consistent depth.

Deadlift fixes: take the slack out, engage lats to keep the bar close, push the floor away, lock out with hips.

Programming: heavy exposures every 7–10 days for most, technical volume on other days, and accessories for weak links (hamstrings, upper back, trunk).

QUICK ANSWERS
Q: My hips shoot up first on squats—what’s the fastest fix?
A: Reinforce bracing, drive knees and hips together out of the hole, and use tempo or pause squats to groove staying over midfoot.

Q: The bar drifts from my shins on deadlifts—how do I stop it?
A: Set lats (“squeeze oranges in the armpits”), pull the bar into you before breaking the floor, and keep the plates skimming the legs.

Q: How often should I go heavy on these lifts?
A: Many lifters progress best with one heavy exposure per lift each week or every 7–10 days, plus lighter technical or accessory work between.

SHOP THE EPISODE
Body-Solid Commercial Power Rack (stable, adjustable station for squats and pulls)
https://www.ironcompany.com/body-solid-commercial-power-rack-gpr400?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
IRON COMPANY Olympic Power Squat Bar (stiff, center‑knurled bar built for stable back squats)
https://www.ironcompany.com/olympic-power-squat-bar-ironcompany-ic-psc-45-usa-ic-ps-45-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Ivanko Calibrated Powerlifting Plates (accurate loading for progressive training)
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Heavy-Duty Deadlifting Mats (protect floors, reduce bounce and noise)
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87
Brad Gillingham Deadlift Guide (technique and programming insights from a world champion)
https://www.ironcompany.com/blog/brad-gillingham-deadlift-guide?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep87

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THE GUEST
Josh Bryant is a strength coach, author, and competitive powerlifter recognized as the youngest athlete to bench over 600 lbs in competition.

WHAT YOU’LL LEARN

Bench press set‑up that maximizes leg drive, upper‑back tension, and bar control.

Simple programming progressions for beginners through advanced lifters.

How nutrition, sleep, and soft‑tissue work influence pressing performance.

Equipment choices—bench, rack, bar, plates, collars, flooring—that improve safety and consistency.

KEY TOPICS

Grip width, arch, and scapular retraction for a stable press and efficient bar path.

Progression models: top sets with back‑offs, paused work, and speed work to avoid stalls.

Spotting strategies, use of safety pins/arms, and when to incorporate accessories.

QUICK ANSWERS
Q: How often should I bench to get stronger?
A: Most lifters progress well with 2 bench sessions per week—one heavy/low‑rep day and one volume or pause day—while managing total weekly pressing volume.

Q: Is a big arch necessary or risky?
A: A moderate arch that keeps the upper back tight and shoulder blades retracted shortens the range of motion safely; the degree depends on your mobility and should never cause pain.

Q: What equipment matters most for safer, stronger benching?
A: A stable bench with grippy upholstery, spotter arms or pins, a stiff bar, consistent plates, and secure collars reduce bar wobble, improve repeatability, and protect the shoulders.

SHOP THE EPISODE
Legend Fitness 3240 Pro Series Olympic Bench Press
https://www.ironcompany.com/legend-fitness-3240-pro-series-olympic-bench-press?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86
Pro Series Power Cage (with spotter arms)
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86
American Barbell USA‑Made Hard Chrome Power Bar (IPF spec)
https://www.ironcompany.com/usa-made-hard-chrome-bushing-bar-american-barbell-ob20-ch-ipf?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86
Ivanko Calibrated Powerlifting Plates
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86
Olympic Spring Collars with Plastic Grips
https://www.ironcompany.com/olympic-spring-collars-with-plastic-grips-iron-company-ic-oly-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep86

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information

ABOUT THE GUEST
Ed Coan is a legendary powerlifter and multiple world champion widely regarded as one of the most accomplished strength athletes in history. He joins host Marty Gallagher to discuss how earlier pioneers informed today’s best practices.

WHAT YOU’LL LEARN

How past champions organized volume, intensity, and peaking for the big three lifts.

Why power racks, Olympic barbells, calibrated weight plates, and lifting platforms improve safety and progress.

Practical setup cues for stronger, more consistent squats, benches, and deadlifts.

Mindset, recovery, and meet‑day strategies that keep training sustainable.

KEY TOPICS

Periodization and progression for long‑term strength development.

Equipment choices that matter for serious powerlifting: power racks, bars, plates, belts, and platforms.

Risk management: bracing, bar path control, and floor protection for heavy pulls.

QUICK ANSWERS
Q: What are the must‑have items for a powerlifting‑ready gym?
A: A solid power rack, a stiff power bar, quality weight plates, and a stable platform or deadlift mats cover safety and progression for squat, bench, and deadlift.

Q: Do belts and deadlift mats really help?
A: A leather belt improves bracing and spinal stability on heavy sets; deadlift mats protect floors, reduce noise and vibration, and provide consistent bar height and rebound.

Q: How often should intermediates train the big three?
A: Two to three focused sessions per week with planned waves of volume and intensity—plus periodic deloads—works for most lifters; adjust based on recovery and meet calendar.

SHOP THE EPISODE
Pro Series Power Cage (commercial power rack)
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85
Ivanko Raw Stainless Olympic Powerlifting Bar
https://www.ironcompany.com/ivanko-raw-stainless-olympic-powerlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85
Ivanko OM Olympic Machined Barbell Plates
https://www.ironcompany.com/ivanko-om-olympic-machined-barbell-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85
4" Suede Leather Weightlifting Belt
https://www.ironcompany.com/4in-suede-leather-weightlifting-belt-lbsd4?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85
Heavy-Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep85

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information