Rosty has been riding the volume train for a while.

    It seems to be working well!

    Here is the latest from him:


    Hello, friends!

    These past weeks, training has been heavy, but rewarding. As usual lots of volume: benching 4 times a week and it’s going great, trying to get a littlemore sets on squats and deadlifts to tweak the form a bit.

    I’m finally hitting some offseason PRs:

    bench press 370 for 4 sets of 5

    Rostyslav Kharchenko


    3 by 3 with 530 on squats.

    Rostyslav Kharchenko


    Not a lot, but considering that I’m just getting back to heavy weights, I’m satisfied with such volume results.

    Deadlifts remain a weak link ever since a minor back injury around Thanksgiving, so I’m trying to stay in the 70%-80% range and nothing heavier in order to improve form and strengthen my lower back.

    Also this training block I am trying to put extra effort into improving technique – especially on squats and deadlifts- and to implement more ab work and various mobility drills.


    Other news — I’ve had the chance to train with Victor Biryukov a couple times this month, and the dude is incredible.

    Rostyslav Kharchenko

    He competes at 220 lb in USPA and has set a couple world records already.

    Although there are a lot of strong guys around, not everyone has his work ethic and clean technique.

    Currently he is preparing to get a qualifying total to compete at Boss of Bosses 4 later this year.

    And though he’s just starting prepping for March-April competitions, he’s already squatted a 700lb triple at 210 lbs bodyweight.

    He visits TPS only once every couple weeks due to a long commute, but every time I got something new to learn from him despite the fact I’ve been in this sport for ten years already.

    To get a little info on him you can go visit Powerlifting Watch or on his IG page @v.biryukov_russianboss.
    As a conclusion I want to give an advise to all TPS members:

    every single rep try to perform as your last one, with maximum speed and power, and never take the weight on the bar for granted – whether it’s 135 or 700.

    Rostyslav Kharchenko


    Our next update is from Lodrian Cherne


    Lo is not only ranked in the Top 20 Female lifters in the USAPL, she is also someone who gives back to the sport consantly and thinks tactically.

    Here is some great advice from Lo:

    I recently attended a meet not to compete, coach, or spot but just cheer lifters on and watch with a friend who wants to start powerlifting.

    Rather than trying to explain how a meet ran, watching one together was a great way for her to learn about the sport.

    It’s also a good way for even someone with a bunch of meets under their belt to learn new things.


    While watching the meet we were able to talk about some of the basics like what weight classes are and the difference with what you wear between raw and equipped lifting.

    Beyond learning that a lifter gets three attempts at the squat, then three at the bench, and three at the deadlift with the best lifts adding up to a total, we also got to discuss some basics of lifting such as:

    Where should the bar go on your back when you squat?

    (It depends)

    Do you have to deadlift with your hands outside your legs (conventional) or hands inside legs (sumo)?

    Is one better than the other?

    (Either is fine in competition, and just like squat bar placement, it depends!)

    Do you need any special shoes to start?

    (Nope! Start with something flat and not squishy, then consider investing in quality belt before buying specialty shoes)

    Even for the lifter who has done a few meets, watching a competition can also be useful.

    Here are a few things even an experienced lifter can takeaway in a meet:

    Technique of similar size lifters
    A meet is a great chance to watch lifters who are similarly proportioned to you.

    Again, with variations possible in bar position on the back or where the bar is gripped, observe the setup of someone a similar size to you.

    Do they have a good control of their body in the lift? Are they letting the weight throw them around or does the lift seem effortless?

    Smart attempt selection
    Take a look at the first lifts or opening attempts of lifters at the beginning of the meet.

    Then observe if the lifters with the heaviest openers won their class or went 9 for 9.

    Do these always match up? Are there lifters who opened light who looked like they came from behind to win?

    Can you figure out why this is?

    Lifting faults
    Seeing how lifts get turned down can help you learn what gets your lift passed or failed.

    If a lift was red lighted by judges, was it simply because the lifter didn’t complete the lift or was there some technical fault according to the rules?

    When the judges don’t agree – for example one white light to two red lights – why was that the case?

    Learning from watching meets can be helpful for any level of lifter, novice or above, interested in competition.


    Finally this month, we have Russ’s interview with Carlos Moran.

    Watch it below.

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