Krash Powerlifting

Krash Comp Recap 🦏 - Tiernan O’Neill ( )

Tiernan is no stranger to the platform, with this being his 3rd comp of the year already after competing at the Rookie, March Open and now Nationals.

But in true Tiernan fashion, he decided prep would be too easy without a challenge and ended up straining the ligaments in his baby finger heading into comp day 😂 however a little bit of helped with that.

Even with that setback, we played it smart and conservative on deadlifts while still pushing where we could — and it paid off with a 5KG Squat PB.

On the day he put up:
⚡ Squat – 150KG (+5KG)
⚡ Bench – 100KG
⚡ Deadlift – 192.5KG
⚡ Total – 442.5KG

And even with conservative calls, Tiernan still walked away as NATIONAL CHAMP 🏆

Massive performance and another reminder that consistency, smart coaching and grit go a long way.

All of us at Krash and are lucky to have such talented lifters representing the team every time they step on the platform.

If you’re wanting to take your lifting to the next level, whether it’s your first comp or chasing national titles, drop us a message and come see what Krash is about ⚡

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RPE on its own is a skill that most, if not all, powerlifters will use at some point in their training. The problem is that it’s also a skill a lot of people struggle to learn, especially when it comes to figuring out the true RPE of a set or rep.

But the other day, while doom scrolling, I came across a really simple method from that actually makes a lot of sense.

The method is simple:

Take your own RPE of how the set felt to you — and be honest here, not to your mates or your ego.

Then, if you videoed the set (and let’s be real, most of you probably did for socials), judge the RPE based on how the set looked.

Add the two RPEs together and divide by 2.

For example, let’s say your top set was meant to be an RPE 7. The set felt like a 9 to you, but when you watched the video back it actually looked more like a 7.

9 + 7 = 16
16 ÷ 2 = 8

So your average RPE would come out at an 8.

It’s not a perfect system, but it’s a really simple way to help improve your accuracy with RPE over time and stop emotions or ego from completely skewing your judgement.

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Rehabilitation is a journey, not a checklist. If you’re injured, it’s tempting to dive straight back into training, but proper rehab means progressing patiently through key stages without rushing or skipping steps.

The process flows as follows:
-Protection → Loading → Function → Performance

The most common mistake? Doing too much, too soon. Powerlifters often resume old routines before recovering, risking further setbacks. Total rest isn’t always best—gentle movement, done with care, can support healing.

What’s the real goal?
-Reduce irritation
-Rebuild tolerance
-Gradually reload tissues
-Restore confidence and function
Don’t “push through pain”—work with your body.

Phase 1: Protection
Focus on pain relief and gentle movement: mobility, assisted exercises, light isometrics. Effort: 20–40% of max (RPE 3–4/10). Move on as pain and swelling ease.

Phase 2: Early Loading
Begin rebuilding tolerance with light resistance and controlled weight-bearing. Effort: 40–70% of max (RPE 5–7). Progress when symptoms stay manageable and don’t flare up within 24 hours.

Phase 3: Progressive Loading
Regain strength with resistance training and heavier, slower loads. Effort: 50–85% of one rep max. Advance as strength and movement quality improve.

Phase 4: Advanced Function
Prepare for sport or heavy lifting: multi-joint movements, plyometrics, and reactive drills. Effort: 70–85% of one rep max, plus faster work. Continue when you feel strong and in control.

Key Rehab Rules
-Increase load gradually
-Build strength before chasing intensity
-Start simple, progress to complex
-Pain can guide you, but doesn’t always mean stop

General Timeline (Vary dependant on injury type)
-Pain relief: days–weeks
-Strength recovery: 4–12 weeks
-Full return: months, depending on injury severity

Always seek advice from a qualified professional for your unique situation. While most research isn’t powerlifting-specific, gradual loading and tissue adaptation apply broadly. Rehab is about adapting and progressing—keep this as a reminder and keep moving forward 👊

Don’t just chase numbers—chase progress. - Louie Simmons

Some of you won’t like this, but it needs saying.

Powerlifting isn’t supposed to be a highlight reel. It’s not built on likes, followers, or who can go viral for a single lift. It’s built on years of graft, discipline, and actually getting stronger over time. Somewhere along the line, that’s been forgotten.

Too many lifters are chasing moments instead of mastery. Maxing out with awful technique just to post it. Rushing back from injuries because they can’t stand being out of the spotlight. Slapping on kilos they haven’t earned, all for the sake of attention.

And it’s not just lifters. Some coaches are just as bad—using athletes as proof of their own ego, rushing progress, cutting corners, all to say “look what I did.” That’s not coaching. That’s self-promotion dressed up as guidance.

Powerlifting should be about increasing your total—not your following.

If you’ve been in this sport long enough, you can see it happening in real time. Standards slipping. Basics being ignored. People calling themselves coaches after a couple of competitions with no real understanding of long-term development.

The truth is simple: if your progress is built on shortcuts, it won’t last.

Real strength takes time. Proper technique takes patience. Longevity takes discipline.

If that offends you, it probably applies to you.

Krash Comp Recap… Zach Pullock ( )💥🔥

This one wasn’t just about numbers… this was about grit.

Zack stepped onto the platform at the Northern Ireland Powerlifting kSpring Classic after battling through ongoing back pain that had been affecting both his squat and deadlift. For a lot of lifters, that’s where the story stalls…

Not here.

We made the adjustments. Dialled in the technique. Trusted the process.

And on comp day?
Pain free. Locked in. Ready to fight.

On the day:
⚡ Squat – 217.5KG (+2.5KG PB)
⚡ Bench – 125KG (+7.5KG PB)
⚡ Deadlift – 225KG
⚡ Total – 567.5KG (+5KG)

That’s how you respond to adversity.

Every lift showed intent. Every attempt mattered. And when it came down to it, Zack left everything out on that platform.

Missing out on 🥇 1st place by just 2.5KG… it stings — but performances like this? They build champions.

Because as his coach, I can tell you now — the fight this young man showed was next level.

And now?
He’s moving pain free.
He’s building momentum.
And he’s only getting started.

Give it time… Zack is going to be an absolute problem in this sport.

If you’re dealing with setbacks, injuries, or feel like something is holding you back — this is your reminder that progress is still there if you’re willing to work for it.

Join Krash. Train smarter. Move better. Compete stronger.