# @underthebar on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DPo82F1j64v
- **Gondola URL:** https://gondola.cc/posts/35514795-underthebar-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d2b9c91789.jpg
- **Posted:** 2025-10-10T19:06:54.000+00:00
- **Account Owner:** Dave Tate (@underthebar) — https://gondola.cc/underthebar

## Caption

New Podcast Alert 

Huge thank you to Thomas Lilley for coming out on Table Talk. 

We discussed: 

* Why “peaking” is overrated—and why meet day should be about expressing adaptations you’ve already built, not chasing fake PRs. ����

* The SPD-day debate: specificity myths, reinforcing bad reps, and better ways to structure the week for actual max-strength carryover. 

* Technique that scales from novices to world-class: Thomas’s three biomechanical rules (power source, brace/breathe, upper-back connection) and how to cue them so they stick under load. 

* Minimum effective dose done right: intensity that creates adaptations vs. junk volume, and how to anchor effort and intensity so your “8” is a real 8. 

* Longevity > short-term hacks: extend your competitive window by limiting unnecessary wear-and-tear, being precise with accessories, and peaking to outperform training numbers on the platform. 

* PED realities vs. internet myths: output goes up, fatigue cost goes up—so programming often needs less total “work,” not more. 

* Killing the “outlier” excuse: consistent principles beat magical individualization; coach the human, not the fairytale leverages. 

Thomas, appreciate you making the trip! 

Our crew will be stronger—and smarter—because of it.

Watch “Dave Tate’s Table Talk #373 – Thomas Lilley: Peaking is a F*cking Waste of Time” on elitefts YouTube and Spotify, and hear it on all podcast networks.

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