Judd Lienhard

08/31/2026

08/31/2026

The fact that this has to be said is FUBAR

08/30/2026

Easy setup.

Comfortable of the wrist and elbow.

Great as a superset with single arm incline pressing.

Great option if you don’t have dbs or in a hotel with limited options.

08/30/2026

T spine strength is an essential component of picking up heavy s**t and maintaining safe posture with weight on your back.

Deadlifts and bent rows are a great way to train this, but both also work the lumbar spine. These are a great auxiliary to those essential lifts because it allows you to target weak links with extra volume without the systemic fatigue.

When you get older, if you’re pretty strong, it’s hard to hinge heavy more than a couple times a month. Doing your rows this way allows the links to stay strong.

It also builds a thick middle and upper back.

08/30/2026

Comment “SUB” for my full Substack article - Pre and Post Workout Nutrition: Finally Simplified. There is no paywall, enjoy.

The article includes everything you need to know on what to eat before and after training to maximize your performance, replenish glycogen, and speed recovery.

08/30/2026

Your choice

Choose wisely

08/29/2026

Comment “PROTEIN” for my breakdown of daily protein intake & tips for getting there.

Hitting your macros doesn’t have to be hard and doesn’t have to require a ton of meal prep.

This was a typical day of eating for me on a maintenance day, averaging:
~ 3,200 Calories
~ 270g Protein
~ 250g Carbs
~ 120g Fat