Accessory exercises are included in a powerlifting program to foster the outcome of lifting the maximum load possible in each of the powerlifts. To get better at powerlifting, some may think that all you need to do is squat, bench and deadlift, repeat forever. However this is not the case. While performing the SBD is valuable for improving at them and they are certainly an important part of your program, when performed exclusively they will inhibit your powerlifting performance. That is because they are not the best tools for developing technique, building muscle, nor reducing injury risk. And so, we include other exercises in our program.

I believe that it is extremely important for a lifter to understand why a certain exercise has been included in their program. When a lifter understands the purpose of an exercise, they can execute the exercise in such a way that it achieves that purpose. Furthermore, psychologically they will also have much more buy in to their program when they understand how it is working to shuttle them towards their goals.

I competed a few weeks ago at the JPS Spring Showdown. It was an insanely fun day; the most fun I’ve ever had at a competition. I made some good lifts. I also made some shocking mistakes.

Each time I compete, I always have a period of self-reflection where I go through what I did well, what could have been better, my future competition aspirations, how I want to train on the other side of comp and any ideas for my training that I’d like to flag with my coach.

Here are my reflections from the JPS competition. Perhaps you learn from my mistakes. Or perhaps this just prompts some more reflective practices in you.