Beast over Burden powered by Barbell Logic

In this inspiring strength training transformation story, Niki Sims and Andrew Jackson sit down with Coach Mac McGregor and his longtime client, Gillespie Ferguson, to explore one of the most powerful journeys ever shared on Beast Over Burden. Once a self-described "unathletic" late starter plagued by chronic pain, self-doubt, and years of setbacks, Gillespie rebuilt not just his lifts but his entire understanding of what he was capable of. Through patient coaching, persistent work, and a deep friendship formed through the process, he transformed from a hesitant beginner into a confident, physically capable Coast Guard volunteer on the Isle of Skye. In this candid conversation, Mac and Gillespie walk through the early struggles of pain and insecurity, the slow technical rebuild of every lift, the psychological work of staying committed through setbacks, and the surprising breakthrough that came years into training. They also share the dramatic impact of Lyme disease, the process of starting over from scratch, and why knowing how to train is the ultimate form of resilience. This episode is a reminder that strength is not reserved for the gifted—it's for anyone willing to start, struggle, and keep showing up. Whether you're a beginner, someone returning from pain, a coach working with complex clients, or simply someone who needs to hear that transformation is possible at any age, this is an episode you don't want to miss. What You'll Learn in This Episode How Gillespie went from chronic pain and self-doubt to the strongest he's ever been Why rebuilding technique can feel slow—but changes everything The role of psychology, confidence, and patience in long-term coaching How Coach Mac used experimentation and customization to solve persistent pain What to do when progress stalls (sometimes for months at a time) The breakthrough moment when strength finally "clicked" How improved nutrition and mindset accelerated transformation The surprising impact of Lyme disease—and how to start over the right way Why strength training skills stay with you for life How training helped Gillespie earn a place in the Coast Guard Why this strength training transformation story is so powerful for late starters Timestamps 00:00 – Intro: Meet Mac & Gillespie 02:25 – Gillespie's beginnings: not athletic, not confident, but willing 07:40 – Early training attempts & meeting the first lifters who inspired him 11:10 – Working with Carl Schutt & the challenges that carried into lockdown 15:55 – The first in-person session with Mac & rebuilding from scratch 21:30 – Psychology of pain, fear, and believing you're "not built for strength" 26:05 – The slow technical fix: empty bar squats, 40-kg deadlifts, constant troubleshooting 30:20 – When progress finally took off: nutrition, confidence, and consistency 35:42 – Hitting big PRs: 187.5 kg deadlift, 140 kg squat, and more 39:55 – Disaster strikes: the onset of Lyme disease 43:20 – Starting over with a fresh LP after treatment 47:00 – Becoming Coast Guard–ready: strength meets service 50:25 – What Gillespie wishes he could tell his younger self 54:10 – Mac and Gillespie reflect on friendship, persistence, and purpose 58:00 – Final thoughts & how coaching changes lives PS: Get early access to Black Friday Sales > https://bit.ly/3LmWhx2 - Save 50% on Online Coaching and Nutrition - Save up to 50% on the Barbell Academy - Gift Strength and get a bonus month Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

In this inspiring episode, Nikki Sims and Andrew Jackson sit down with two of Barbell Logic's most recognizable names: Nikki Berman (Director of Client Experience) and Coach Bekah Creek (PT and longtime BLOC coach). Together, they dive deep into what strength training for moms really looks like—during pregnancy, postpartum, deployments, sleepless nights, and every chaotic season in between. Nikki shares the full arc of her journey: from chasing "skinny" through extreme dieting and cardio, to discovering barbell training, to becoming a mother of four and finding her strongest, most capable self along the way. Her candid stories—including training through nausea, the realities of relaxin, managing back-to-back pregnancies, and an unexpected home birth—offer a rare, empowering look at motherhood through the lens of strength. Coach Bekah walks through the coaching side: how to modify programming for pregnant or postpartum clients, when to push, when to pull back, and why the marathon mindset of "something is better than nothing" can be transformational for busy moms. Together, they illustrate how strength training can anchor a woman through the most demanding phases of life. Whether you're a mother, a future mother, a coach working with pregnant/postpartum clients, or simply someone looking for hope and consistency, this conversation highlights the resilience and adaptability that define strength training for moms. What You'll Learn in This Episode Why strength matters so much for pregnant and postpartum women How to modify training through each trimester The surprising benefits of tonnage-based and RPE-based programming How to navigate fatigue, nausea, sleep deprivation, and childcare Why "all or nothing" breaks moms—and how to replace it with a sustainable mindset The physical and emotional realities of postpartum recovery How coaching support changes everything for new moms The story behind Nikki's unplanned, fast home birth Why taking up space—not shrinking—is the real goal How strength training helps moms show up better for their kids and themselves PS: Get early access to Black Friday Sales > https://bit.ly/3LmWhx2 - Save 50% on Online Coaching and Nutrition - Save up to 50% on the Barbell Academy - Gift Strength and get a bonus month Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

In this inspiring Beast Over Burden episode, Nikki Sims and Andrew Jackson sit down with Kayleigh and Jeff to explore strength training for couples, overcoming burnout, building sustainable routines, and transforming body composition with intention and patience. What This Episode Is About When Kayleigh and Jeff started lifting together, they didn't just change their strength — they changed their lives. What began with a difficult vacation photo became a powerful journey of discipline, weight loss, personal growth, and deep partnership. Today, they train together four days per week in their garage, navigate nutrition together, problem-solve injuries, and continue to grow stronger as individuals and as a team. Whether you lift with your spouse, want to lift with your spouse, or simply want to build more consistency in your own training, this episode offers real-life insight into what it takes to create sustainable, long-term change. Key Topics Covered How Kayleigh went from intimidated by barbells to topping the leaderboard at her gym Why weight loss required lifestyle change—not just training The power of a simple daily checklist Jeff's early strength training background and how he introduced Kayleigh to lifting Why many couples struggle training together—and how these two made it work Navigating burnout, under-recovery, and shifting priorities Training through shoulder pain and building the patience to modify training Sustainable weight loss strategies, including eating the same meals, tracking, and taking breaks Why "strength training for couples" works only when each partner maintains ownership of their own journey Using constraints to simplify nutrition and decision-making The importance of deliberate maintenance phases during long cuts Building a family culture of fitness, sustainability, and consistency Why You Should Listen If you're navigating motivation challenges, recovery issues, weight loss plateaus, training with a spouse, or simply trying to build better habits, this conversation gives you a grounded, honest look at what it truly takes to change your life—slowly, consistently, and together. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Life doesn't stop for your training — but your training can help you survive life. In this episode, we sit down with Scott & Coach Jamal to explore what it really looks like to keep lifting through setbacks while raising kids, grieving a parent, and rebuilding after injury. This is not a highlight-reel story — it's real-life resilience, one rep at a time. What You'll Learn Why strength matters most in life's hardest seasons Training through nerve pain and rebuilding confidence How parents can fit training into chaotic schedules The value of flexible, customized programming Coaching as accountability, encouragement, and partnership Why showing up imperfectly matters more than perfection PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

When Elizabeth Blair began lifting postpartum, she had no idea that strength training would one day become one of her most important tools in fighting cancer. In this powerful episode, Niki Sims and Andrew Jackson sit down with coach Nikki Berman and her client Elizabeth to explore the transformation that comes not from chasing PRs, but from choosing to show up when life hits hardest. Elizabeth shares her journey from new mom learning to deadlift, to receiving a diagnosis of aggressive triple-negative breast cancer, to lifting through chemo, surgery, and recovery. She and Nikki walk us through adapting training around a chemo port, managing energy and nausea, and redefining what "success" looks like when your goal shifts from performance to survival — and then back again. This conversation is about strength in every sense: physical, emotional, maternal, and human. It's a story of refusing to quit, of lifting through chemo to maintain dignity and control, and of building a body and mindset capable of meeting life's hardest challenges. Whether you're a lifter, a parent, or someone navigating your own fight, this episode shows that the path forward is through the obstacle — one rep, one day at a time. What You'll Learn How strength training supported postpartum recovery Why small wins and consistency matter more than perfect programming Adapting training around chemo ports, nausea, fatigue, and post-surgery rules The emotional and mental resilience built through training How lifting can be an anchor during uncertainty and fear Returning to the barbell after treatment — and hitting new milestones PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Even with all the AI training apps and free workout programs out there, real coaching still matters. In this episode of Barbell Logic: Beast Over Burden, Niki Sims and Andrew Jackson explain why coaching remains essential for lifters who train for strength, health, and longevity. They explore how personalized feedback, accountability, and real human judgment can never be replaced by algorithms or templates. Through a live Q&A, they answer listener questions about core strength, nutrition, joint pain, and mindset—and show how consistent, adaptable coaching leads to lasting results. You’ll learn why a good coach helps you navigate life’s changing variables, how to train smarter as you age, and how to stay consistent in both your workouts and your nutrition. Whether you’re a beginner or an experienced lifter, this conversation will remind you that you don’t need to compete to need a coach. Coaching isn’t just for elite athletes—it’s for anyone who wants clarity, consistency, and confidence in their training. Strength for life isn’t built through perfect programs; it’s built through guided progress and real accountability. What You’ll Learn In this live strength and nutrition Q&A, you’ll discover: Why AI and free training templates can’t replace a coach. How to build stronger core stability through barbell movements. A simple meal plan built around real food (and sandwiches). How to train around joint pain without giving up progress. The difference between group and one-on-one coaching—and which might fit you best. How coaching can transform not only your training, but your life outside the gym. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com 👉 Try online strength coaching FREE for one month at barbell-logic.com with discount code LIVE4FREE.

Can women do pull-ups? Yes—absolutely. In this standalone Beast Over Burden episode, Niki Sims and Andrew Jackson break down the controversy around new pull-up standards and use it as a springboard to tackle one of the most common fitness myths: that women can’t do pull-ups. You’ll learn: Why benching your bodyweight often predicts your first chin-up How to progress from bands and negatives to unassisted reps Why bench and chin training sometimes interfere—and how to fix it The truth about “high-protein” food trends like Starbucks’ new protein milk This episode is a blend of myth-busting, practical programming, and smart nutrition advice for lifters who train for strength, health, and longevity. Whether you’re a beginner or chasing your next PR, this one’s for you. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Stronger at any age: discover why you don’t need a gym to get strong. Linda’s story proves that with the right coaching and consistency, you can build strength, health, and confidence at home—no matter your age or equipment. You don’t need a gym to get strong. In this episode of The Coaching Advantage: Real Stories of Strength & Nutrition, Niki and Andrew reflect on the powerful journey of Linda, a 70-year-old lifter who transformed her health with the guidance of Barbell Logic coach Chrissy. From overcoming intimidation and training at home with nothing but bodyweight, to building a simple home gym, battling osteopenia, and learning to shift her mindset around progress, Linda’s story proves that strength training is for everyone—at any age, with any level of equipment. You’ll learn how coaching adapts to your unique situation, why building strength is the best defense against aging, and how even small, consistent efforts can add up to lasting health and independence. Whether you’re starting late, training at home, or just wondering if strength training is worth it, this episode shows why you don’t need a gym to build the confidence, resilience, and vitality you want for life. Timestamps 0:00 – Why you don’t need a gym to get strong 1:30 – Gym intimidation and the hidden barriers for older lifters 4:50 – Training at home: starting with nothing and building over time 9:00 – Strength training vs. osteopenia and aging 13:00 – Redefining progress: from PRs to preparing for life What You’ll Learn Why you don’t need a gym to begin strength training How online coaching can empower people at any age Practical ways to train at home with minimal equipment The role of strength training in aging and bone health How creative coaching adapts principles to real lives Hashtags #StrengthTraining #HomeWorkouts #Longevity #FitnessPodcast #YouDontNeedAGym #BarbellLogic #HealthyAging #StrengthForLife PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

In this episode of The Coaching Advantage: Real Stories of Strength & Nutrition, Niki Sims and Andrew Jackson sit down with Barbell Logic coach Chrissy and her client Linda to share how consistent coaching transforms life at every age. Linda began lifting in her 70s while navigating scoliosis and later osteoporosis. With the right coaching and smart training modifications, she built confidence, strength, and muscle that carry over into everyday life—from carrying groceries to picking up grandkids. You’ll learn how coaching provides accountability and structure, why restraint matters more than chasing soreness, and what it looks like to keep training for health, longevity, and hypertrophy through the decades. This inspiring conversation proves it’s never too late to start, adapt, and thrive with strength training. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Struggling to turn your training into lasting results? In this kickoff to The Coaching Advantage series, Niki Sims and Andrew Jackson share their personal journeys, why they coach every day, and how strength and nutrition coaching transform everyday life. From breaking through plateaus to reclaiming health and longevity, this conversation shows why coaching matters for everyday lifters who want more than just numbers on the bar. What You’ll Learn Why Niki and Andrew became coaches — and what keeps them motivated after years of daily coaching. The “magic moments” when coaching clicks and creates lasting transformation. How strength and nutrition coaching transform everyday life, from reduced pain to renewed confidence. Why progress isn’t linear and how coaching helps lifters push through plateaus. The unique benefits of long-term online coaching relationships for accountability and results. What to expect from this new interview series with real coaches and clients. Timestamps 0:00 – Welcome to Beast Over Burden and the new interview series. 2:15 – Why we coach: the deeper meaning behind daily coaching. 4:50 – Niki’s start in CrossFit and how it led to strength coaching. 7:20 – Andrew’s roots in sports, family coaching influence, and the transformative power of strength training. 12:50 – Coaching vs. corporate work: why helping lifters feels more rewarding. 16:20 – Client stories: from grim outlooks to renewed visions of the future. 20:00 – How lifters respond to setbacks and learn resilience through coaching. 23:40 – The long-term benefits of online coaching relationships. 25:40 – What’s next in this interview series: coaches and clients share real journeys. Hashtags #StrengthTraining #NutritionCoaching #FitnessPodcast #Longevity #Hypertrophy #EverydayLifters #BarbellTraining #QualityOfLife PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Feeling stuck under the barbell? This Strength With Purpose episode dives into how to find your why so you can train with consistency and purpose even when motivation fades, life gets messy, or the excitement of chasing PRs wears off. Nikki Sims and Andrew Jackson share how to punch the clock with minimum-viable sessions, bring variety into your training without losing progress, and lean on coaching and community to reignite purpose for the long haul. What You’ll Learn in This Episode How to recognize when your training motivation has dipped—and what that really means. Practical strategies to find your why and keep training consistent. The power of “minimum-viable” workouts that hold strength and muscle through busy or stressful seasons. Why variety (hypertrophy, machines, exercise swaps) can renew purpose without derailing goals. When to talk to a coach, remove “buzzkill” lifts, and reset your program with smart structure. Timestamps 0:00 – Welcome to Beast Over Burden: why lifters lose motivation 1:00 – Feeling stuck and the importance of purpose in training 3:00 – Recognizing ruts: apathy, boredom, and hidden signals 5:00 – Faith over hype: trusting you’ll feel better after training 7:00 – Punch-the-clock sessions: how to define your minimum-viable workout 12:00 – Travel, schedules, and training through life chaos 16:00 – Buzzkill lifts and how to swap them guilt-free 20:00 – Variety with purpose: hypertrophy, machines, and refreshing programs 24:00 – Coaching consults and the value of real-time feedback 26:00 – Closing thoughts: how to find your why again Hashtags #StrengthWithPurpose #FindYourWhy #StrengthTraining #LongevityFitness #Hypertrophy #StrengthForLife #BarbellLogic #BeastOverBurden PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Taking a break from lifting can feel like you’ve lost it all—but most lifters bounce back faster than they expect. In this episode of Strength With Purpose, Niki Sims and Andrew Jackson share the exact steps for getting back into lifting without overdoing it or losing motivation. Whether you’ve been away for a couple of weeks or more than six months, you’ll learn how to adjust your training, reframe your mindset, and rebuild consistency for long-term success. What You’ll Learn in This Episode: Why getting back into lifting feels harder than it is—and how to make the first step easier The key differences between a short layoff (2–4 weeks) and a long layoff (3–6 months) How to ease back into training without excessive soreness or injury risk The “runway” approach to comebacks that keeps you training consistently Why comparing your comeback to your lifetime PRs can slow your progress Simple programming adjustments for a faster return to strength and muscle Why Listen: If you’ve been waiting for the perfect moment to get back in the gym, this episode is your sign. You’ll leave with a practical plan, a mindset shift that sticks, and the confidence to start training again—stronger and smarter. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

In this episode of Strength With Purpose: Goals-Driven Training & Exercise, Niki Sims and Andrew Jackson unpack everything you need to know about how to grow your glutes. From hip thrust mechanics to Bulgarian split squats, glute kickbacks, and programming principles, this episode gives you practical strategies to get stronger, look better, and train smarter. The hosts also share real-world coaching experiences, explore accessory work for glute isolation, and provide insights on balancing calorie surpluses, deficits, and recovery for optimal growth. Whether your goal is performance, aesthetics, or longevity, this episode has actionable tips to take your training to the next level. ⏱️ Timestamps: 0:00 – Intro & fun banter 1:20 – Training goals & fitness myths 5:01 – Weighted vests: benefits & limitations 9:38 – How to grow your glutes: the real focus 12:28 – Why the hip thrust works so well 17:03 – Accessory lifts that deliver results 20:48 – Back extensions & glute targeting 23:36 – Programming for glute growth 26:27 – Balancing fatigue, strength, and hypertrophy 29:59 – Nutrition and realistic body composition goals 32:54 – Outro & final thoughts 🔗 Key Topics: How to grow your glutes without wasting time Hip thrust biomechanics and setup tips Best accessory lifts for glute development Programming strategies for hypertrophy and strength Balancing calorie intake, deficits, and physique goals 📢 Hashtags: #GluteTraining #StrengthTraining #Hypertrophy #FitnessPodcast #HowToGrowYourGlutes PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

In this live Q&A, we unpack one of the most challenging fitness goals: how to get stronger and lose weight at the same time. You’ll hear practical advice on balancing training, diet, and recovery while cutting fat without losing hard-earned muscle. From nutrition strategies to lifestyle and mindset, this episode is designed for lifters who train for strength, health, longevity, and everyday quality of life. ✅ What You’ll Learn How to combine fat loss and strength goals sustainably Key nutrition strategies: protein intake, carb timing, and realistic deficits Training adjustments that preserve muscle while leaning out Why sleep, stress, and recovery are as important as sets and reps Mindset principles that keep lifters consistent long-term ⏱️ Timestamps 00:00 – Intro & Q&A kickoff 03:15 – How to get stronger and lose weight (overview) 08:30 – Nutrition priorities for fat loss and strength 14:20 – Smart training adjustments when dieting 21:00 – Balancing hypertrophy and strength goals 26:45 – The role of sleep, stress, and recovery 34:00 – Real-world Q&A: cardio, timelines, and expectations 40:15 – Key takeaways for everyday lifters 🔖 Hashtags (Podcast App Optimized) #HowToGetStrongerAndLoseWeight #StrengthTraining #FatLossForLifters #StrengthWithPurpose #HealthAndLongevity #FitnessPodcast #BarbellLogic #StrengthForLife PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Ready to compete? In this episode of our Strength With Purpose series, Barbell Logic coaches Niki Sims and Andrew Jackson break down how to train and prepare for a powerlifting meet—from setting your timeline and peaking properly to managing stress, rules, travel, and equipment. You’ll learn how meet prep differs from general strength training, how to avoid common first-time mistakes, and how to approach meet day with clarity and confidence. Whether you're chasing a PR or simply want to step on the platform, this episode is packed with actionable coaching advice for lifters who care about health, strength, longevity, and competing with purpose. ✅ What You’ll Learn How to shift from general strength training to powerlifting competition prep Ideal meet prep timelines (why 6 months is best—but 6 weeks can work) How to peak and taper each lift for maximum results What to expect from rules, weigh-ins, and meet-day logistics How to manage life stress, travel, and realistic expectations The role of strategy, openers, handlers, and pacing on meet day ⏱️ Timestamps 00:00 – Intro: caffeine-free Squirt, dead rats, and deadlifts 02:30 – Ready to compete? Why competition training is different 04:00 – Ideal meet prep timelines: 6 months, 6 weeks, or 6 days 08:00 – Peaking and tapering: testing what works for you 11:00 – Niki’s meet prep: chasing PRs, real-life planning, and equipment updates 16:00 – Weight class strategy: to cut or not to cut? 20:00 – The importance of heavy singles in competition prep 24:00 – Managing fatigue, volume, and travel while training 30:00 – Meet day 101: weigh-ins, warmups, and avoiding burnout 34:00 – Powerlifting vs. weightlifting meet formats explained 37:00 – Attempt selection strategies: 9-for-9 or PR-focused? 39:00 – Final thoughts and where to get coaching help 🧭 Ready to Compete? Begin with the Platform in Mind If you’re ready to compete, the first thing to change is your mindset. Training for a competition isn’t just lifting—it’s lifting with a deadline, under pressure, and by the rules. Lifters who thrive on the platform know that every part of training—from volume and intensity to rest and nutrition—starts to serve one date: meet day. Whether you're still running linear progression or already an intermediate lifter, your training will need to evolve. You’ll shift toward heavier singles, greater specificity, and timed peaks. This episode outlines exactly how and when that shift should happen. 🕰️ The Power of a 6-Month Prep Window Niki and Andrew both agree: six months is the sweet spot for powerlifting prep. This longer runway allows lifters to test peaking strategies, experiment with taper timelines, and handle unexpected life events without derailing progress. But not everyone has six months. So what then? If you're just a few weeks out, don’t panic. You can still prepare—but you’ll need to prioritize heavy singles, reduce volume carefully, and avoid overreaching. Lifters often underestimate how long it takes to recover from stress and fatigue, especially with the deadlift. Learning what your body needs is part of the journey. 🛠️ Equipment, Rules, and Platform Psychology Meet day isn’t the same as gym day. From calibrated plates that feel heavier to pause benches and strict command timing, the competition platform demands precision. Practicing those standards ahead of time is essential. You’ll also need to adjust mentally. Lifters often forget that judges are watching every move. You’ll be lifting in a singlet, in front of a crowd, following a cadence you don’t control. That pressure is real—but manageable—with preparation. Niki shares her own prep experience, from choosing gear to learning the rulebook to re-learning how to lift for a judged audience. ✈️ When Real Life Doesn’t Care About Your Meet Let’s be real: most lifters have jobs, families, and stress that don’t disappear during meet prep. Niki’s own prep includes four major trips—including one during peak...

Your training should match your goals — but what happens when those goals go beyond PRs? In this episode of Beast Over Burden, we show you how to adapt strength training for any goal, whether that means balancing swim workouts with barbell lifts, building knee resilience for high-altitude hunting, or nailing the StrongFirst kettlebell snatch test. Through three in-depth case studies, you’ll hear exactly how we adjusted programming to fit real-life demands: Reducing gym volume for a competitive swimmer in peak season Using high-bar squats, pause squats, and rucking to prepare a hunter for steep terrain Prioritizing kettlebell snatch work without sacrificing barbell strength We cover how to use the SAID Principle to match your training to your outcome, what to change in your volume and intensity when another sport takes priority, and how to manage recovery so you can perform when it matters most. Whether you lift for performance, adventure, or everyday life, you’ll walk away knowing how to adapt strength training for any goal without losing the muscle, strength, and motivation you’ve worked hard to build. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

What do you do when real life punches your training plan in the gut—literally? In this final episode of the Training Oh No’s series, coaches Niki Sims and Andrew Jackson talk through some of the most awkward and frustrating interruptions lifters face: getting sick, diarrhea mid-session, travel, emotional stress, and total routine breakdowns. You’ll learn practical ways to handle training when you're sick, stressed, or just overwhelmed by life. They cover how to adjust (or skip) workouts without guilt, how to bounce back smarter, and how to keep a long-term mindset even when short-term chaos hits. Whether you lift for longevity, health, hypertrophy, or sanity—this episode helps you train smarter when things go sideways. 🧠 KEY TAKEAWAYS What to do when illness (like stomach issues) strikes mid-training Why skipping a workout doesn’t equal failure How to adjust your mindset and goals when life gets messy Training strategies during travel, stress, or emotional overload When lifting helps your mental health—and when it doesn’t ⏱️ TIMESTAMPS 🟢 0:00 – Intro & overview of life-disrupting training problems 💩 1:24 – “So, I had diarrhea…”: Training and stomach issues 🧠 6:42 – Illness, mental health, and knowing when to rest 🧳 11:08 – Travel, stress, and life throwing off your routine 🏋️ 15:52 – Can you still train when you’re a mess? 🛑 19:01 – Emotional stress vs. physical stress 🌀 23:28 – Rethinking consistency: Grace over guilt 🚀 26:48 – Final thoughts: Ending the Training Oh No’s series 🔖 HASHTAGS #StrengthTraining #TrainingProblems #FitnessForLife #TrainSmart #LifeHappens #FitnessOver40 #RealLifeLifting #BarbellTraining #WorkoutInterruptions #DiarrheaAndDumbbells PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

❗ Metrics Are Killing Your Motivation—Here's Why We all want to believe more data leads to better results. But the opposite is often true: metrics can make us feel like we’re failing, especially when the numbers don’t reflect how hard we’re working. This episode explores how performance tracking—meant to support your progress—can undermine motivation by tying identity and emotions to outcomes. 💬 KEY TAKEAWAYS Metrics are killing your motivation when they shift from tool to tyrant. Emotional reactions to data are not objective truth. The real power lies in your interpretation and behavior—not the numbers. A coach can help reframe the story when you're stuck in a data loop. Keep training, stay curious, and stop letting your spreadsheet run your life. 🔖 HASHTAGS #MetricsAreKillingYourMotivation #TrainingMindset #LiftingMotivation #StrengthTrainingTips #BarbellLogic #TrainingOhNos #BeastOverBurden #CoachingForLifters PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Training hard but not seeing results? You might be missing the real reasons your progress is stalled. In this episode of Beast Over Burden, Niki and Andrew break down how inconsistent sleep, stress, and misaligned habits are secretly holding lifters back—and how to get back on track. 📘 What You’ll Learn Why you might be training hard but not seeing results—and what to check first How intermittent stress, travel, and sleep impact your progress more than you think When to change your program—and when to leave it alone The ripple effects of sleep and nutrition on body composition, energy, and motivation How coaching helps lifters reframe expectations and stop self-sabotage ⏱️ Timestamps 0:00 – Intro & the “Oh No” moment 2:00 – Realizing you're not getting the results you expected 6:00 – The gap between what you want and what you’re doing 10:00 – Why lifestyle clarity matters more than outcome goals 13:30 – Consistency vs. intensity: the weekend trap 16:00 – Sleep as the hidden driver of progress 20:30 – How one cheeseburger ruins your weekly deficit 25:00 – Deep sleep, stress, and late-night decisions 30:00 – When to actually blame your program 33:00 – Why coaching helps you see the full picture 38:00 – Final thoughts: Recalibrate, don’t quit 🔖 Hashtags #StrengthTraining #TrainingPlateau #FitnessPodcast #SleepAndRecovery #BarbellLogic #TrainingOhNos #NotSeeingResults #Hypertrophy #FitnessConsistency #LiftingForLife PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com

Missed a training session—or a whole week? Life happens. In this episode of Training Oh No’s, Niki and Andrew break down how to adapt a workout plan when your schedule gets wrecked. Whether you're dealing with travel, illness, stress, or plain old chaos, they’ll help you reset your mindset, rework your week, and keep making progress without guilt. 🎯 What You’ll Learn How to adapt a workout plan after missing sessions What to do when life wrecks your training week How to identify your “anchor” lifts Practical tools to adjust frequency and intensity When to rest, recover, or just reset without spiraling ⏱️ Timestamps 00:00 – My plan got destroyed—now what? 01:40 – Training guilt spirals: they’re real 04:10 – How to adapt a workout plan: the mindset shift 07:00 – Combine, skip, or scale? Triage for your lifts 10:15 – Training isn’t fragile: small wins > all-or-nothing 13:30 – How to build more flexible programming 17:00 – Your week fell apart… but you didn’t 20:15 – Final thoughts & coaching takeaways 🏷️ Hashtags #StrengthTraining #WorkoutMotivation #TrainingOhNos #FitnessConsistency #BarbellLogic #WorkoutAdaptation #MissedWorkout #LiftingMindset #TrainForLife #FlexibleTraining #GymBurnout #PodcastClips PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. Connect with the hosts Niki on InstagramAndrew on Instagram Connect with the show Barbell Logic on InstagramPodcast WebpageBarbell Logic on Facebookpodcast@barbell-logic.com