POWERLIFTING
The three lifts, measured in kilos and ounces of intent. 12-week blocks culminating in a mock meet. Competition prep on request.
SQ / BP / DL
12 WK
> No televisions. No mirrors. No music with lyrics before 07:00. Rack your plates. Log your sets. Put chalk where chalk belongs.
> Pick the discipline that matches the question your body is asking. A handler will refine it on your first coached session. Cross-loading between lines is encouraged, never free.
The three lifts, measured in kilos and ounces of intent. 12-week blocks culminating in a mock meet. Competition prep on request.
Snatch and clean-and-jerk built from the ground up. Bamboo bars for the new lifter, calibrated plates for the seasoned one.
Farmer's walks, atlas stones, yoke carries, log press. Saturdays on the outdoor pad when the weather permits.
Three compound lifts a week, accessories prescribed to the gap. For lifters who want to be strong without a competition calendar.
For lifters cleared by a physio but not yet back to a heavy bar. Tempo, ROM, and progressive overload under a coach.
Older lifters, same intent, recalibrated recovery. Joint-friendly bar variants, longer warm-ups, smarter autoregulation.
> Scroll. Each plate below is one phase of a twelve-week strength block — the same skeleton we put under every member regardless of discipline.
> Weeks 1–3. Sub-maximal volume, 60-72% of a current 1RM. Everything feels light. That is the point. We are restoring the capacity to recover between sessions.
> Weeks 4–6. Sets shrink, percentages climb. Singles and triples at 80-88%. Accessories hold the volume while the mains become specific.
> Weeks 7–9. Top sets at 90-95%, one competition-style session per week. The room gets quiet and the chalk bowl gets busy.
> Weeks 10–11. Volume drops by forty percent, intensity holds. Neural readiness climbs. Sleep becomes part of the program.
> Week 12. Opener, second attempt, third attempt. Handler on the platform, crew at the edge of the rack. A PR is a data point, not a ceiling.
> What the room has moved, counted honestly. Numbers are pulled from the coach's book, not marketing.
> At least one coach is on the floor for every open hour. Handlers are assigned, not shared — you will know whose book your name is written in.
> Unedited. Three lifters from three disciplines, picked from the current member roll.
“The only room I have lifted in where the coach writes the percentage for your second attempt before you have finished your opener. The handlers here are honest. That is rare.”
Aleksi Kainulainen
“I came back to the bar after two years out with a lumbar disc. Yegor wrote me eight weeks of tempo work with a safety bar. I hit 140 on a paused squat last Friday.”
Priya Chandramouli
“The bars are straight. The plates are calibrated. The platforms do not sag. Sounds simple. It is the first room I have been in where all three are true at the same time.”
Tevita Fifita
> Maintained by the head coach. Updated monthly.
> One trial session. Coached. 75 minutes. You lift. We watch. Then we tell you honestly whether Forge fits what you want. No cards on file, no upsell.