Why does the bar feel 50lbs heavier today?
Have you ever lifted a weight you’ve done before…and thought: “(choice expletive), why does this feel so heavy ?”
Well, that has been how things have been feeling recently on my end. Good times...
I find this happens a good amount to many lifters, whether it's getting back into formal training programs (like myself, with Olympic weightlifting), coming back from a vacation, or just dealing with the ebbs and flows of life.
If you’ve never had that kind of day in the gym… I’d be more alarmed than impressed.
Because the truth is, some days the bar moves easy, while other days feel like getting throat punched. It's on those days we need to stop, do the work, and then reflect on how we can improve the next time.
This week’s Training Fix is about those moments — and what we can do to get better at whatever we are struggling with.
P.S. If you want to save more time in the gym and do programs that remove guesswork and optimize training outcomes, check out my training hub.
P.P.S. Read previous email versions here.
Are You Wasting Your TIME?
The Problem: You are stuck with light dumbbells and wonder if you are just wasting your time.
Why it’s happening: I see this with people who train from home, or when they don't have access to machines and heavier free weights. If the goal is muscle building, you need to train the muscle to failure, especially if you are using loads that you can do fairly easily for 15 or more reps. The muscle only knows getting pushed past its abilities, so if you are using light weights you need to make sure to not stop at a pre-determined number (like 8, 10, 15, 20) and instead stop when your body cannot do any more reps (the muscle should be screaming, burning, and then at the point do 4-7 more).
The Fix: Light weight training is effective, but it also can be draining (if you have done sets of 20-30 reps to failure you know what I mean). I find that people don't train hard enough with light weights, therefore I recommend that if you are doing sets of 15 reps use a weight that you normally would do 10 with. Just try harder...
Example: Here's a video I made to help lifters get week to week progress with dumbbells only. This was necessary after the questions I was getting online from viewers on my YouTube channel expressing issues training from home.
🎥 Progressing with Dumbbells ONLY
To simplify all this one step further, you can get rid of all guesswork on your end and let me (1) build 12-week custom workout templates for you, (2) be your personal coach and make monthly custom workouts for you, or (3) try this FREE 3-day dumbbell only workout I made.
You Are Either Stubborn, Weak, or Stiff AF.
The Problem: You power clean as much (or more) than you full clean... something's off.
Why it’s happening: Your body is stopping you from getting under the bar because:
(1) you don't force it to,
(2) you are not strong enough in the squat so the body isn't allowing you, or
(3) you lack the speed at the top of the pull to move under quickly, or
(4) your mobility in the front rack/front squat is hot trash.
The Fix: There are a few things we can do, so I will break them down based on the number above.
(1) this is easy, you need to force yourself to squat. It won't "feel good", it will often feel heavy and awkward, but then again that's weightlifting... its not about how it feels, its about how it IS. Just do it.
(2) chances are you know what I am about to say, but in case you are clueless, I'll say it. You my friend, need to squat, mainly front squat, multiple times a week.
Is it sexy to post front squatting 2 times a week.. no! It's cooler to give you special "drills" that would help you if this is your issue, but the cold-hard truth is you need to get stronger. Here's exactly what I would program for you...
Day 1 - Pause Front Squat: 3-4 sets of 4 reps at 70-85% of your 1RM
Day 2 - Front Squat: 5-6 sets of 2 reps at 80-90% of your 1RM
Day 3: Back Squat: 3 sets of 6-8 reps at 65-80% of your 1RM
(3) Here are a few clean variations you should do:
Power Clean + Pause Front Squat + Clean (1+1+1) = This will reinforce the idea to the body that you need to sit down in the clean. Pay attention to your footwork, you should not need to reposition your stance between the power clean and front squat!
No Foot Cleans = Do these with 60-70% of you max, for 2-3 reps at a time. Start with your feet in the same stance you front squat in, and do a clean (from the floor). Do not let your feet move, lift, slide, or come up at any point. Simply stand the bar up, clean it, squat it, and repeat. This will show you how to move under the bar smoothly.
Tall Cleans or Hip Cleans = Use 40-60% of your max and do sets of 2-3 reps. You need to pull up and sit, with minimal to no lower body extension (since you are already standing). By removing that runway, you are forced to take off quicker and move under the bar faster.
(4) Most of the time your mobility will get better if you front squat and do cleans more often. I cannot stand it when I see lifters spend 30 minutes doing front rack opening drills and stretches, as they would be better off doing 5 minutes of that and then doing the squat program above. If you are a stretch fanatic and still believe that is the way, then here are some mobility moves you can do (honestly, less is more).
🎥 Do this front rack mobility routine
Remember, it's far easier as a coach to tell someone to do these flashy stretches than to get under a heavy bar... but I'm here to tell you to get under the bar.
Example: Your power clean should be 10-15% less than your full clean. If it is less than that (meaning the power clean is almost as much as your full clean, or more), then you are out of whack. I would then look at your clean to front squat ratio, and if your clean/power clean is less than 10-15% of your front squat.. then this suggests your legs are weak (easy fix, squat). If they aren't weak relative to your clean, then you need to do steps 1,3,4 from above.
You Can Squat Lower... You Just Don't Want To.
The Problem: One day you're deep, the next you're high—no consistency. Or worse, you have never sat low in your life while squatting (clearly we don't train together either).
Why it’s happening: Poor mobility, no clear depth target, rushed warm-ups... or EGO.
The Fix: One of the first things I do is add wedges or plates under the heels of people who struggle with this. Next, I take 20-30% of the weight off the bar and force them to sit lower (all the way down until they can't maintain a flat back). From there, I make them sit in the bottom of the squat until I count to 3 as if I'm counting with my 18 month old daughter (slow, we count slowly).
I love watching the wheels fall off as their body has to learn to sit lower, become more flexible, and gain strength in the deepest of squat ranges. Often, this is enough to get the job done, but if not I then add some mobility work as well as put them on a hack squat machine or pendulum squat machine at light loads and do the same (sit low and slow).
Example: The era was post covid, and I found myself desiring to squat better. So instead of researching the "best stretches", guru tips, and snake oils... I did what any sane person would do in this situation...
I squatted EVERY DAY for 3 months straight. I figured if squatting is a skill, I should practice it daily, so I did.
I made videos of every day, and the results were pretty amazing.
🎥 Watch some of the daily struggles and success of my SQUAT EVERYDAY PLAN
Real Talk...
Everything I share here is based on my experience, education (yes, including that Ivy League master’s in Exercise Physiology), and a whole lot of time in the trenches coaching. I take pride in giving you advice that’s rooted in research and what actually works.
That said — I’m not a doctor.
This newsletter isn’t medical advice.
If you’ve got injuries, health issues, or concerns that go beyond training and nutrition, please check in with your physician before applying anything you read here.
Alright, that wraps up this week's Training Fix!
Thank you for reading and I hope you enjoyed this week's edition.
If you know a fellow lifter who needs help or would enjoy this, send them this email and have them sign up for the newsletter here.
- Mike (@mikejdewar)
P.S. Read previous email versions here
P.P.S. If you want to save more time in the gym and do programs that remove guesswork and optimize training outcomes, check out my training hub