#447 "F*ck Your Micronutrients" | Anthony Oliveira & Roman Mustaccio

"We're worried about micronutrients. You missed two training sessions this week. F*ck your micronutrients."

Long before Anthony Oliveira squatted an all-time 1,074-pound single-ply world record and Roman Mustaccio benched a drug-tested Junior record of 720 pounds, both were just thin kids piecing together old-school Westside articles and DoorDashing to buy bench shirts. Through brutal injuries, trial and error, and testing modern execution under four-digit loads, they transformed traditional conjugate principles into a progressive framework designed to protect lifters from self-destruction while keeping geared powerlifting alive.

INSIDE THIS CONVERSATION

• Squat Wave Guardrails: How to structure dynamic four-week squat waves that adapt to real-life setbacks instead of forcing beat-up lifters into rigid percentage traps.

• The 90% Peak Trap: Why most top lifters reach their absolute ceiling within three years, and how pulling back the leash early extends a competitive career for decades.

• Soft-Touch Box Squatting: The exact technical modification that transfers box-building hip power directly into a raw or equipped free squat without ruining your stance.

• Preserving Geared Culture: Why high-stakes multi-ply lifting demands absolute trust in your training crew to keep you alive under four-digit loads.

• The Lowest Effective Dose: How reducing gym volume and leaving ego jumps on the platform creates bigger meet totals without requiring career-ending surgeries.

MEET THE GUESTS

Anthony Oliveira is an elite WPO competitor who squatted an all-time single-ply world record of 1,074 pounds at 275 pounds.

Roman Mustaccio is an elite WPO competitor and all-time Junior record holder who benched 720 pounds drug-tested at 198 pounds.

Together, they operate Anchor Athletics and Trigger Warning Conjugate in New Hampshire, co-hosting Tales from the Warmup Room to bridge the gap between classic Westside methods and modern competitive execution.

FOLLOW ANTHONY & ROMAN

Anthony — Instagram
@anthonycw13

Roman — Instagram
@rpefml

Website
http://www.twcstayhated.com

Patreon
http://www.patreon.com/triggerwarningconjugate

Podcast
https://podcasts.apple.com/us/podcast/the-twc-stay-hated-podcast/id14978052

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