Marty Gallagher, Jim Steel, and J.P. Brice sit down with lifter, writer, and coach Chuck Miller to examine what really drives long-term progress in the squat, bench press, and deadlift. The discussion covers minimalist programming versus high volume, how to refine technique with intelligent accessories, and ways masters lifters can manage recovery while still pushing numbers. Chuck shares practical tactics for planning training blocks, selecting the right barbell and bench setups, and organizing a garage or school weight room so sessions run safely and efficiently. If you coach others—or coach yourself—this conversation offers clear takeaways you can use next session. Full episode resources are available here: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
ABOUT THE GUEST
Chuck Miller is a strength coach, writer, and occasional powerlifting competitor whose training centers on barbell basics and intelligent progression.
WHAT YOU’LL LEARN
How minimalist programming (squat, bench press, deadlift + one or two accessories) can drive long-term progress.
Practical ways to choose equipment that supports safe, heavy training in home or commercial gyms.
Bench, squat, and deadlift technique cues that improve bar path, tightness, and force transfer.
Strategies for sustainable training across decades: managing volume, recovery, and small weekly wins.
KEY TOPICS
Program design for busy lifters: simple weekly splits and intelligent exercise rotation.
Equipment priorities: power racks, adjustable benches, Olympic barbells, calibrated plates, and platforms.
Recovery behaviors that keep strength blocks productive without overreaching.
QUICK ANSWERS
Q: What’s the core setup for a minimalist strength home gym?
A: A sturdy power rack, adjustable weight bench, a quality Olympic barbell with plates, and a lifting platform cover 95% of needs while keeping training safe and progressive.
Q: How should an intermediate lifter progress after a layoff?
A: Start submaximal (60–75%), add small weekly jumps, and cap sets one rep shy of failure to rebuild technique and work capacity without stalling.
Q: What weekly split works when time is tight?
A: Three days: Day 1 squat + accessories, Day 2 bench press + upper back/arms, Day 3 deadlift or pull + posterior chain; rotate variations every 3–4 weeks.
SHOP THE EPISODE
Power rack — Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
Adjustable bench — Proformance Plus Flat/Incline Weight Bench
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
Olympic bar — 20kg Black Zinc V2 Weightlifting Bar
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
Powerlifting plates — Ivanko Calibrated Plates
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
Lifting surface — Legend Hardwood Weightlifting Platform
https://www.ironcompany.com/legend-3194-hardwood-weightlifting-platform?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep125