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Welcome to the Conjugate Iron Library!

Click any article below to read in order, from beginner tips to advanced strategies.

1. The box squat and it's profound benefits 

2. Bend the bar!

3. Enhance your deadlift

4. Smith machine for strength training? 

5. Enhance your squat

6. Enhance your bench press

7. Enhance your overhead press

8. Resistance training and bone health

9.Ironhead: the story of George Tromaras

10. Deadlift sumo or conventional? Train BOTH!

11. Importance of the floor press

12. Squat depth: ranges and benefits

13. So you decided to compete in powerlifting

14. https://conjugateiron.blogspot.com/2026/03/14-longevity-in-strength-sports.html?m=1

15. https://conjugateiron.blogspot.com/2026/03/14-longevity-in-strength-sports.html?m=1

16. https://conjugateiron.blogspot.com/2026/06/16-power-clean-vs-power-snatch-strength.html

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13. So you decided to compete in powerlifting.

That's it then. You've made up your mind. You decided to officially become a part of this underground community. I say underground because no matter how many people show up it's still a fraction of the amount of people more popular sports attract. Athletes and/or attendees. Don't let this short intro leave a bitter taste in your mouth. I see myself as somebody who's in love with powerlifting and strength sports. Obsessed even. In over a decade I've competed roughly 30 times: . 24-25 powerlifting contests  . 2 Static Monsters contests  . 1 strongman contest  . 2 grip contests  Been a pretty long journey so far. And I'm not regretting it one bit. The good times and the bad times.  But back to taking it to the next level. You've done the training, you've torn shirts and shorts, you've iced different areas of your body. You think you got what it takes? Much like most things, powerlifting is surrounded by effort. Your physical, emotional, financial an...
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14. Longevity in strength sports

Many people don’t realize how short the average competitive career in strength sports actually is. Take powerlifting which I follow closely. The majority of people who compete: Do one meet, maybe two, then disappear within a few years. Roughly 70-80% are gone by year three. Over 90% are gone by year five. * Based on long-term contest data from major federations like the IPF, USAPL and funneled into Open Powerlifting, most lifters compete for only 1-5 years. Injuries play a role, but more often it’s something else: Burnout, stagnation, life pressure, realizing that progress isn’t a linear phenomenon. The excitement is gone and as time goes by, many of your lifting friends or team members will move on. It can be hard. I’m not saying this as criticism. It’s just reality. And it's a bitter experience to see people get discouraged and walk away. I started competing in December of 2013. Since then I’ve done around 30 contests across (primarily) powerlifting and a few grip and st...
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15. Training Alone vs with a team

I’ve been training for 18 years. 10 of them alone and 8 with teams. Both phases built strength and exposed weaknesses. If you train long enough, you will experience ups and downs regardless of your training environment. Let’s analyze some of the parameters and differences the two scenarios present. TRAINING ALONE Training alone strips the process down to its bones. No hype. No audience. No noise. Just you, the program, and the barbell. Advantages 1. Efficiency There is no wasted motion. You arrive, execute the plan, and leave. No drawn-out conversations. No waiting for equipment. No negotiation over exercise order. For lifters balancing work, family and fatigue, this matters. 2. Internal focus Without external commentary, you are forced to develop feel. You learn bar path. You learn joint position. You learn when a rep is technically correct versus simply completed. That awareness builds long-term longevity. 3. Responsibility Weight selection becomes entirely yours. There is no one nud...
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