The Composite Athlete blog

Plain answers for the people this program is built for. New post every Thursday.

August 20, 2026

Autoregulation: the plan that listens to the bar

Grinders, missed reps, a bad sleep week - the next session responds instead of blindly adding weight. How RPE-based adjustment keeps a strength block alive.

August 13, 2026

Accessory work that fixes YOUR weak point

Off the chest, out of the hole, at lockout - where the bar actually slows should drive your accessory selection. Not the same generic list for everyone.

August 6, 2026

Built to peak on a date, not to grind forever

Volume to intensity to peak - the plan moves toward your meet, with attempt selection as it sharpens. Why a run-up beats the same session every week.

July 30, 2026

Every set is a percentage of YOUR max

5 × 3 @ 80% with the working weight computed off your tested 1RM - not a generic effort guess. What changes when every load is anchored to your real numbers.

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