Powerlifting & Power Ballads Podcast

Josh Rohr & Lara Sturm

Highlighting Georgia Powerlifting & hot topics throughout the USA, we discuss the week's hypothetical "Powerlifting Situation" and give a "New Lifter Tip". We also dive into the latest news, training tips and of course music. Frequent tournaments featuring listener submitted lists, competing for prizes from our sponsors. New Episodes every Wednesday. Josh Rohr and Lara Sturm Host.

Ep. 102 - Raw Nationals in Memphis & Regionals are back in 2023!
Aug 3 2022
Ep. 102 - Raw Nationals in Memphis & Regionals are back in 2023!
Episode 102 (8/3/22) PLSituationIf you had to go back to the first time you started training for a powerlifting meet, what would you do differently?USA Powerlifting Pro Series - UBU Phoenix (Saturday, August 6)Last Meet before the finals for:Bench Only (Raw & Equipped)Equipped Full PowerRaw Full Power still has the UBU Phoenix (this weekend) and Virginia Pro in December 10-11USA Powerlifting Regionals are back in 2023!Bids are now being taken for 2023Regionals held June - AugustTop 3 finishers in all weight classes/divisions that require a qualifying total get:          50kg handicap to added to their total (for qualifying purposes)           75kg qualifying total to compete at Regionals.2023 USA Powerlifting Raw Nationals in Memphis, TN!September 14-17, 2023Top 5 TV Intro Songs: #3Winner of tournament gets a $50 gift card to 100 PercentNew Lifter TipPractice your cue's individually in the beginning. Trying to implement multiple things at once is not the most efficient way to learn. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 101 - 2023 Pro Series & the #4 best TV Intros of all time!
Jul 27 2022
Ep. 101 - 2023 Pro Series & the #4 best TV Intros of all time!
Episode 101 (7/27/22)  P L SituationTake one athlete from any sport, from any time in history. Instead of competing in their sport, they focus only on powerlifting.  Who would've made the best powerlifter?USA Powerlifting Pro Series Meeting on 7-19-223 Pro Meets (1 bid on for Equipped & Bench)10 to the finals vs 54-5 Pro Card Qualifiers 2-3 year plan for new countries that come onlineAustralian Open - best lifter gets pro cardCan then compete in pro meets & compete at US Nationals as guest lifter (entered also in pro division)Eventually Countries have their own pro series (winner goes to finals)Masters - 2023 - age coefficient & dots Age coefficient - new formula by joe marksteinerTop 5 TV Intro Songs # 4 SongsWinner of tournament gets a $50 gift card to 100 Percent New Lifter TipBuilding strength and displaying the strength you built are two different things. Don't underestimate the value of doing the movements, accessories and variations that you are not good at in order to increase your main competition lifts later on. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 100 - The #5 TV Intro's, World Records and Josh goes to the ER
Jul 20 2022
Ep. 100 - The #5 TV Intro's, World Records and Josh goes to the ER
Episode 100 (7/20/22) Episode 100 - 2 year mark!PL Situation:You drove 4 hours and just arrived to early equipment check at 7pm. When you get there you realize you forgot your belt and squat shoes at home. Weigh-ins are at 7am. Do you drive home to get them? Borrow someone else's? What do you do?Storytime with JoshUSA Powerlifting Events in 3 Countries outside of the USAustralia (9 sanctioned meets)Australian Nationals & Australian International Open Dec 3-4, 2022 Press ReleaseTop 2 in each weight class receive a pro card.Hong Kong (1 sanctioned meet)Korea (1 sanctioned meet)USA Powerlifting World Records 5 TV Intro SongsThe #5 SongHow tournament worksWinner of tournament gets a $50 gift card to 100 PercentNew Lifter Tip:Double check what flight you are in after weigh-ins close. Based on other lifters missing weight, it could affect what flight you are in. Double check so that you are sure to warm up at the correct time. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 98 - New USA Powerlifting Meet  Schedule
Jul 6 2022
Ep. 98 - New USA Powerlifting Meet Schedule
Episode 98 (7/6/22) 2023 Schedule:STATE CHAMPIONSHIPSNovember 2022 through March 2023REGIONALSJune – AugustNATIONALS:March – Military NationalsMarch – High School NationalsApril – Collegiate NationalsJune – Equipped Nationals (Teen, Jr, Open, Masters)August – Youth & Bench Press NationalsSeptember – Raw Nationals (Teen, Jr, Open, Masters)PRO SERIESMarch – Arnold Sports FestivalJune – Equipped NationalsAugust – Bench Press NationalsSeptember – Raw NationalsDecember – Virginia ProThe additional Pro Series events to be announced by Sept 1, 2022Our first INTERNATIONAL event will be held in Melbourne Australia, December 3-4, 2022. Watch for more formal international competitions coming online in 2023!Next Contest:Top 5 TV Intro SongsLink in Bio of PLBalladspodcast IGDeadline 7/16/22Secret Code: ??#PLSituation:You rub a magic chalk bowl and out pops a powerlifting genie. This genie grants you 3 powerlifting related wishes. 1 wish for yourself. 2 wishes for others.  Who and what do you wish for? #NewLifterTip:NEVER, EVER go up after missing an opener...99.9% of the time, one should not go up after missing an opener, especially as a new lifter. There is still that 0.1% that the situation may call for it, so... never say never, but in general, don't do it.  Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 97 - The difference between Powerlifting America and USA Powerlifting
Jun 29 2022
Ep. 97 - The difference between Powerlifting America and USA Powerlifting
Episode 97 (6/29/22) The difference between PA and USA PowerliftingNext Contest:     Top 5 TV Intro Songs      Link in Bio of PLBalladspodcast IG #PL SituationYou have the lower bodyweight, but are down 5 kg after opening deadlifts, despite having the heaviest opener. 2nd place is basically locked up. You tweak your back slightly during your opener.  Do you pass your 2nd attempt and pull your 3rd for the win? What would decide if this is a smart strategy or not? #NewLifterTipStop, Collaborate and Listen!Pay attention and talk with other coaches, lifters & volunteers that have been around powerlifting. Be a sponge for information. Take advantage of the experience of others so that you don't have to learn the hard way like many have had to do. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 95 - USA Powerlifting Nationals - Team Rohr Preview
Jun 8 2022
Ep. 95 - USA Powerlifting Nationals - Team Rohr Preview
Episode 95 (6/8/22) Nationals Preview:13 Lifters from Team Rohr: Dmitry Lampe, Serena Thomas, Gretchen Patios, James Vang, Stacie Metcalfe,  Amy Pancake, Olivia Vilella, Jo House, Cindi Jaeger, Katey Dodge, Alicia Webb, Chris Elmore, John LampeNGB Meeting on Monday following Nationals Week.PL SituationWhen you are 3 out, you get out of your chair and walk to the chalk bowl, leaving your headphones on your chair and your drinks under the chair. When you return from your attempt, you find your headphones on the ground and another lifter sitting in your chair. There are no other empty chairs but there are a few coaches sitting in other chairs. What do you do? New Lifter TipDo not use ammonia or smelling salts for the very first time at a meet. Try them in training first. Agree or Disagree?30 Burpees vs Bench Only Meet wager between Josh and Lara.  Georgia Sate Bench Press Championships in OctoberFollow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 92 - Gossip and Drama
May 11 2022
Ep. 92 - Gossip and Drama
Episode 92 (5/11/22) Josh and Lara discuss rumors spreading  on social media about Out of Meet Testing. Geno rumors of leaving USA Powerlifting / USA Powerlifting Collegiate Nationals Instagram AccountNational Governing Board meeting for USA Powerlifting will be after Nationals in Las Vegas. Deadlines for nominations for  Athletes Rep/ Honorary Awards and EC Positions is Friday, May 13th. Everyone is encouraged to attend and take part. New Lifter TipYou learn a lot more by asking about what you don't know vs pretending to know what you don't. If you really want to get better at powerlifting, be a sponge for information and knowledge. It's out there and often it's free.  Agree or Disagree?Team Rohr Weekend on May 20-22.  We'll be recording our weeks' podcast during the event.Next episode will feature Richard Seymour, former Team Rohr athlete, former Georgia Bulldog defensive tackle and 3x Super Bowl Champion.Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 91 - We Have a Winner!
May 4 2022
Ep. 91 - We Have a Winner!
Episode 91 (5/4/22)  Voting Results:  Round 4 (Final Voting)Round 4:  Dawn   58votes/75%                      Cameron 19votes/25%The next Top 5 list?Top 5 Karaoke SongsTop 5 best beersTop 5 TV Show Intro SongsNGBDeadlines: Monday, June 13, 9-5pm - Las Vegas- Athletes Rep (4)/Honorary Awards/EC Positions PL Situation The technical comptroller at Nationals stops you as you're about to walk to the platform for your third attempt bench. They tell you that your wrist wraps are illegally wrapped and that they need to be removed/fixed before you can step on the platform. You have 20 seconds left on the clock. What do you do? New Lifter TipExtra long "press" calls on Bench are typically the lifter's fault. A press call is only given when the bar is motionless on the chest. The key word is "motionless".  Agree or Disagree?Team Rohr Training WeekendFollow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 90 - Why I became a USA Powerlifting Referee
Apr 27 2022
Ep. 90 - Why I became a USA Powerlifting Referee
Episode 90 (4/27/22) Cindi Jaeger and Amy Pancake, State Referees, start off by talking what made them decide to become a referee and their experiences with such.They also discuss their experiences with in-person coaching and virtual coaching and how it differs.Voting Results:  Round 3Dawn will face Cameron for the Win in Top 5 Movie SoundtracksFinal Voting will take place on Sunday, May 1. PL Situation There are 14 lifters in your flight. When you go to start warming up, you see that the warm-up options are 2 squat stands that are not real stable and one ER Rack with Kilo Plates to warmup on. There are 10 other lifters around the ER Rack. Where do you warm up?New Lifter TipTrain with referee commands.  You have to wait for them in a meet, therefore practice waiting for them in training. Agree or disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 89 - No Equipped in Primetime?
Apr 20 2022
Ep. 89 - No Equipped in Primetime?
Episode 89 (4/20/22) Congrats to Coach James Vang on the birth of his daughter on Monday, April 18! EllastasiaMeet Results:Amber Riley - USA Powerlifting Capital City Barbell Championships6/9 Day92.5 kg squat (PR Squat)/55 kg bench (tied PR Bench)/135 kg deadlift (PR Deadlift & Florida State Record)/282.5 kg total (PR Total)Broke record of Allison GardenVoting Results:  Round 2Final Four Voting will take place on Sunday, April 24.Why did Primetime change to Raw only?Josh discusses his thoughts and the reasoning behind the decisionPL Situation After weigh-ins, while warming up, you look at the scoreboard and your forecasted total is 2.5kg behind the forecasted 1st place total. Your last squat warmup felt really light and there are still 2 minutes left to change your squat opener. Should you increase your opening squat so that your total is projected 1st after openers?New Lifter TipDo not choose a coach based solely on their social media presence.  Good marketing does not make you a good powerlifting coach.  On the flip side, being a good marketer does not make you a bad powerlifting coach. Do your homework and be thorough.   Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 88 - Customized Programming & Round 1 Results
Apr 13 2022
Ep. 88 - Customized Programming & Round 1 Results
Episode 88 (4/13/22)  When talking about customized programming, what does it mean to address weaknesses? How do you approach it?Weak muscle groups/Imbalances/ Inefficient movement patterns at certain ranges of motionVoting Results for Round 1Voting for Round 2 will take place on Saturday, April 16th since Sunday is Easter. PL Situation After 2nd deadlifts, you are in 2nd place via bodyweight. On your 3rd deadlift, you can take a 2.5kg jump to move into 1st Place or jump to what you feel you are capable of (10kg jump). If you miss, your competitor doesn't even need to pull their 3rd deadlift to beat you. What kind of 3rd attempt do you take?New Lifter TipPay attention to whether the warmup weights at a meet are kilos or pounds. If using kilos, 3 reds is not 315 pounds. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 87 - You'll do WHAT!?!?
Apr 6 2022
Ep. 87 - You'll do WHAT!?!?
Episode 87 (4/6/22) Q&A:What is your worst meet day experience?When can we have a beardless Rohr back?Josh Rohr doesn’t mind being beardless in this post but refuses to shave. When will the madness end?Top 5 Movie Soundtracks - #1 ChoicePL Situation Nationals are in 10 weeks. Before you can sign up, you get a call from your sister. There is a family reunion on the same day you would lift at Nationals. The city/state where the family reunion is being held has a local meet the day after. Many of your family have never seen you compete.  Do you do Nationals or the local meet after the Family Reunion?New LifterTipHave your warm-up attempts written out before you start warming up. Discuss them with your handler/coach ahead of time. This will allow for near perfect timing of your warmups and significantly less stressful warmup experience that doesn't feel rushed. Agree or Disagree?Follow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching
Ep. 84 - Sam Calhoun
Mar 16 2022
Ep. 84 - Sam Calhoun
Episode 84 (3/16/22) - Sam CalhounIntroductions: Sam Calhoun3x USAPL National Champion2x IPF Worlds Silver MedalistCurrently holds 67.5 kg American Record TotalCoaches in person at the Iron Asylum in Virginia and does Online Coaching  Original PostThoughtsListener submitted scenario: I have a  wry experienced lifter (long time barbell and wrestling athlete) who has competed twice before.10 minutes prior to his session the lifter mis- placed his cell phone and has some anxiety  about being to find it and stay in contact with his wife. We search the warm up room and all of our gear bags but to no avail. We press forward with warm ups and head back to the tunnel to await our first squat. As a coach I tell him, we will find the phone  By all accounts he was primed and ready physically to go off for a big meet. Unfortunately what happened next wrecked the day. One of the National Level referees comes back into the tunnel and goes on a rant about how no white lights were being given out for squats this morning and how no lifter is getting remotely close to parallel much less to adequate depth and warns us (3 lifters out) that if we have questionable depth, we better make sure we push it further. As a coach I hear that as some guy giving advice, but for the lifter that was a major point of concern and he began to question his depth which ultimately led to him altering his form  creating an 0/3 bomb on squats due to compromised form and a lost cell phone. This then translated to bench where the mental disconnect is continued and we went 0/3. My question ultimately comes in two forms, how do you handle this situation as 1.) An Athlete/Competitor and 2.) As a Coach. .#PLSituation: The meet director of a meet you are competing in decides to bring in a band instead of a playlist.  They ask each lifter for input of which band to bring in. It can be any band from any era. What band would you choose to play at your meet and why? #NewLifterTip You've likely been eating clean leading into the competition. Immediately after weigh-ins is not the time to make up for it by eating a bunch of junk.Agree or Disagree?PrimeTime Ideas for NationalsFollow/Direct Message us @PLBalladsPodcast on Instagram & Facebook or email us at PLBalladsPodcast@gmail.comMore Information about the Podcast and Team Rohr Powerlifting: the Team Rohr Training App!The Powerlifting & Power Ballads Podcast is co-hosted by Josh Rohr and Lara Sturm and sponsored by Team Rohr Powerlifting - for all of your powerlifting coaching and meet day handling needs. The podcast covers Georgia Powerlifting information as well as National Powerlifting news. One of our more popular segments is music, specifically 80’s music and Power Ballads.Team Rohr Powerlifting 100% Individualized Programming, Meet Day Preparation and Live Virtual Coaching