https://ironempress.org/home daily 1.0 2020-03-11 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e4188191b3c6f208520356f/1581352995807/MVIMG_20191107_203037.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5de19540e6b0e7013a6db271/1575064899428/Iron+Empress+BW+medium.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e49728350a0f570546bafc7/1581871759443/lat+raise.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e5d0ced56b8a533809c5b1b/1583156471452/Setbacks.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dcadfd97e54b1205254827b/1573576686751/201204_ME__47I5028.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e2eecad04deb513e4b3d0a3/1580133555748/Squat+1.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dcd619b8643ab689362b022/1573740962780/IMG_0213_Moment.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e68ee6068a9991519019039/1583935079578/Elements.JPG The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dd562197c55c518d93f8b19/1574265380828/bigman.jpg The Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8128324785d342b6e1c723/1560710508809/Iron+Empress+Banner.jpg The Iron Empress https://ironempress.org/change-of-plans daily 0.75 2019-04-01 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c7eaa3f4e17b606144cde3e/1552919103491/Iron+Empress+BW+Banner.jpg Change of Plans https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ca17535ee6eb01a14b503a3/1554681690615/Sad+Empress+crop+2.JPG Change of Plans https://ironempress.org/about daily 0.75 2020-01-11 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c73ea2c1905f442e8060004/1551100462124/AP1_9326.JPG About https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d67d101afb66600012eba18/1567084808280/0718191427a.jpg About https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c842fd171c10b0a7c95cf0a/1552166866007/15235405_1336033446428201_5448270769582462869_o.jpg About https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d068e243a732600013ebcb5/1560710701861/Iron+Empress+Big.jpg About https://ironempress.org/introduction daily 0.75 2019-03-24 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8faa3ff4e1fca54372b5c3/1551805025236/Iron+Empress+BW+Banner.jpg Introduction https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8faa3ff4e1fca54372b5c1/1550605707654/AP1_9326.JPG Introduction https://ironempress.org/nutrition-after-nationals daily 0.75 2019-03-23 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8faa521905f4b12d0e7baf/1552919103491/Iron+Empress+BW+Banner.jpg Nutrition After Nationals https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c900921b208fc73c6e474fc/1552943397133/0318191229.jpg Nutrition After Nationals https://ironempress.org/for-the-win daily 0.75 2019-04-29 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8faa6bee6eb07b49e22bff/1552919103491/Iron+Empress+BW+Banner.jpg This Is for the Win! https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8fabd6104c7b066ec038f7/1552919589597/AP1_9923.jpg This Is for the Win! https://ironempress.org/the-joy-of-competing daily 0.75 2019-04-29 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8fbfcceb39310e9ba2d606/1552919103491/Iron+Empress+BW+Banner.jpg The Joy of Competing https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c8fd538f4e1fc86d5f24e04/1552930105759/AP1_9323.JPG The Joy of Competing https://ironempress.org/love-letter daily 0.75 2019-03-27 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c9c072bfa0d600170875b9d/1552919103491/Iron+Empress+BW+Banner.jpg Love Letter https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5c9c0861eb393170050df416/1553729635464/IMG-1637.JPG Love Letter https://ironempress.org/taking-on-coaching daily 0.75 2019-04-01 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ca166cd0d92972348cc3c0f/1552919103491/Iron+Empress+BW+Banner.jpg Taking on Coaching https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ca1676afa0d6013e09dd548/1554081644265/Volume.JPG Taking on Coaching https://ironempress.org/being-on-the-bench daily 0.75 2019-04-08 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5caa8f5a971a182374bfcdfa/1552919103491/Iron+Empress+BW+Banner.jpg Being on the Bench https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cab4011fa0d607cf14e2d62/1562070957146/IMG951377.jpg Being on the Bench https://ironempress.org/building-a-monster-part-1 daily 0.75 2019-06-24 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cb3d614104c7b72bcda5b63/1552919103491/Iron+Empress+BW+Banner.jpg Building a Monster, Part 1: The Structure of Joah's Training https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d1106cf65b20d00015ce64e/1571144323826/training.JPG Building a Monster, Part 1: The Structure of Joah's Training https://ironempress.org/defeating-negative-selftalk daily 0.75 2019-04-22 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cbcd7780d9297107ce22fcb/1552919103491/Iron+Empress+BW+Banner.jpg Defeating Negative Self-Talk https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cbe115f15fcc02d992a4c09/1555960166991/EstherYay.JPG Defeating Negative Self-Talk https://ironempress.org/why-do-i-lift daily 0.75 2019-04-25 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cbe26cb9b747a36ff17522c/1552919103491/Iron+Empress+BW+Banner.jpg Why Do I Lift? https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cbe296053450ae1240077ae/1555966317795/IMG-1094.JPG Why Do I Lift? https://ironempress.org/so-what-male-sports-do-you-like daily 0.75 2019-04-29 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cc656f1971a181ca103fc40/1552919103491/Iron+Empress+BW+Banner.jpg So, What Male Sports Do You Like? https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cc6571cc7858c0001c88d20/1556502358234/AP1_9916.JPG So, What Male Sports Do You Like? https://ironempress.org/team-matters-to-me daily 0.75 2019-05-06 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ccf72d7a9c5690001af7789/1552919103491/Iron+Empress+BW+Banner.jpg Team Matters to Me https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ccf74afe4966b5894bb345a/1557099705843/JCC_Flexed.jpg Team Matters to Me https://ironempress.org/the-original-iron-empress daily 0.75 2019-05-13 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cd8c214fa0d600147bf1dcc/1552919103491/Iron+Empress+BW+Banner.jpg The Original Iron Empress https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5cd8cc07652dea9d7c15b5c1/1557711880414/IMG950692.jpg The Original Iron Empress https://ironempress.org/the-quest-for-new-mental-strength daily 0.75 2019-05-20 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ce2b8add296000001526e8b/1552919103491/Iron+Empress+BW+Banner.jpg The Quest for New Mental Strength https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ce2b8f5a265cb00011e7dd4/1558362364495/P1070235+-+Stage.JPG The Quest for New Mental Strength https://ironempress.org/older-posts daily 0.75 2020-03-11 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Again https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d069459441202000107b9f7/1560712288522/P1070661+-+Joah+platform+1.JPG Change of Plans . . . Again https://ironempress.org/blood-caffeine-tunes daily 0.75 2019-06-19 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d0694c05d3c6900018c8c08/1552919103491/Iron+Empress+BW+Banner.jpg Learning to Compete: A Tale of Blood, Caffeine, and Tunes https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d0695fe35c9720001ed758d/1567770974694/IMG950913.jpg Learning to Compete: A Tale of Blood, Caffeine, and Tunes https://ironempress.org/you-cant-be-normal-right-now daily 0.75 2019-06-24 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d10c568a71ad000011613ea/1552919103491/Iron+Empress+BW+Banner.jpg You Can't Be Normal Right Now https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d10c7a2a71ad00001163429/1561380794591/normal.jpg You Can't Be Normal Right Now https://ironempress.org/diet-sleep-and-self-knowledge daily 0.75 2019-07-05 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d1b4fad5536ce0001d6aff2/1552919103491/Iron+Empress+BW+Banner.jpg Parsing Motivation, Part 3: Diet, Sleep, and Self-Knowledge https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d1f5bea49d9a700019b89a9/1562336374571/IMG_1715.jpg Parsing Motivation, Part 3: Diet, Sleep, and Self-Knowledge https://ironempress.org/stage-fright daily 0.75 2019-07-28 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d39ab1cd79fde00017b07cf/1552919103491/Iron+Empress+BW+Banner.jpg Stage Fright https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d39ab446a0a810001420cda/1564060544151/IMG_1634.jpg Stage Fright https://ironempress.org/meet-peak daily 0.75 2019-08-06 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d49c040e1bf720001ef5d30/1552919103491/Iron+Empress+BW+Banner.jpg Meet Peak https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d49c96fa650650001098a2f/1565116887912/IMG_1825.jpg Meet Peak https://ironempress.org/gummy-bears daily 0.75 2019-08-26 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d630a3bc388aa0001bcfee5/1552919103491/Iron+Empress+BW+Banner.jpg Sometimes You Just Need Gummy Bears https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d63107aad10d80001556fda/1566773380511/0807190908a.jpg Sometimes You Just Need Gummy Bears https://ironempress.org/sam-napf daily 0.75 2019-08-28 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d6332db702fe10001692ac7/1552919103491/Iron+Empress+BW+Banner.jpg Optimistic Indifference https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d633302ea93170001b10d32/1567001956072/Sam+DL573+.JPG Optimistic Indifference https://ironempress.org/napf-competition-day daily 0.75 2019-09-06 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d72495ec5e6b700018a27d4/1552919103491/Iron+Empress+BW+Banner.jpg NAPF Meet Report, Part 3: Competition Day https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d724e25f7a8e300010ac06e/1567772221376/0807191254_Moment%282%29.jpg NAPF Meet Report, Part 3: Competition Day https://ironempress.org/when-2-for-3-is-perfect daily 0.75 2019-09-17 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d810f1a14d346709f38ef44/1552919103491/Iron+Empress+BW+Banner.jpg When 2 for 3 is Perfect https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d81150a84145a3ba385295f/1568740628753/0807191115_Moment.jpg When 2 for 3 is Perfect https://ironempress.org/extrinsic-motivation daily 0.75 2019-09-26 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d8a1c4f0d055226c5d3d770/1552919103491/Iron+Empress+BW+Banner.jpg Extrinsic Motivation https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d8cb47000432d6864a63abb/1569502340658/IMG_0140.jpg Extrinsic Motivation https://ironempress.org/nationals-without-goals daily 0.75 2019-10-05 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d9912c27e19f6412adc4a4d/1552919103491/Iron+Empress+BW+Banner.jpg Nationals Without Goals https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5d991364fc48d13091254152/1570313070543/IMG_20191005_131117.jpg Nationals Without Goals https://ironempress.org/joy-of-uncertainty daily 0.75 2019-10-15 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5da5c283fa406c5904f09451/1552919103491/Iron+Empress+BW+Banner.jpg The Joy of Uncertainty https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5da5c3a08d202513660b8efa/1571144652278/IMG_0202.jpg The Joy of Uncertainty https://ironempress.org/answer-mediocre-meet daily 0.75 2019-11-03 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dbf15575dce6b050be4ae3c/1552919103491/Iron+Empress+BW+Banner.jpg The Answer to a Mediocre Meet https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dc587603cc38610eccf0d15/1574003182072/IMG_0213_Moment.jpg The Answer to a Mediocre Meet https://ironempress.org/focus daily 0.75 2019-11-05 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dc1b7cbedead459ed6a0377/1552919103491/Iron+Empress+BW+Banner.jpg Focus https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dc1bef3a4cd4742ac6ad3ce/1572978524890/201204_ME__47I5028.jpg Focus https://ironempress.org/hey-big-man daily 0.75 2019-11-17 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dd161eee6fd5c7029683a09/1552919103491/Iron+Empress+BW+Banner.jpg Hey, Big Man! https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5dd5635aecc3ce6df7dd232b/1574265724306/bigman.jpg Hey, Big Man! https://ironempress.org/what-do-you-take daily 0.75 2019-11-25 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ddbd773455f406d50e801bf/1552919103491/Iron+Empress+BW+Banner.jpg What Do You Take? https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5ddbd7a785e3643e17963967/1574688844712/181937_ME_0L9A1525.jpg What Do You Take? https://ironempress.org/new-beginning daily 0.75 2020-01-27 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e2ee836901d146ed2230c86/1552919103491/Iron+Empress+BW+Banner.jpg A New Beginning https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e2ee8afd32f2352987326b0/1580132530185/Squat+1.jpg A New Beginning https://ironempress.org/three-years daily 0.75 2020-01-29 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e31ea4ffdb5d476a2172c08/1552919103491/Iron+Empress+BW+Banner.jpg Three Years https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e31ebd8c04851593295febe/1580330010229/P1070100+--+Sam+DL+535.png Three Years https://ironempress.org/returning-to-training daily 0.75 2020-02-10 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e416373ff19c478904e0388/1552919103491/Iron+Empress+BW+Banner.jpg Returning to Training https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e4186342488d55edc66b0fd/1581352519901/MVIMG_20191107_203034.jpg Returning to Training https://ironempress.org/bulking daily 0.75 2020-02-16 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e42f46949f03d0649ddd720/1552919103491/Iron+Empress+BW+Banner.jpg Adventures in Bulking https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e456438e0ad8d502af2851d/1583015677909/lat+raise.jpg Adventures in Bulking https://ironempress.org/setbacks daily 0.75 2020-02-29 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e5ae6fda72c2f71abe710cc/1552919103491/Iron+Empress+BW+Banner.jpg Setbacks https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e5d098c4e70172e1db3c984/1583155598964/Setbacks.jpg Setbacks https://ironempress.org/elements-of-competition daily 0.75 2020-03-11 https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e68ea1ae268074650953a3b/1552919103491/Iron+Empress+BW+Banner.jpg Elements of Competition https://static1.squarespace.com/static/5c69db7894d71a0fec5bf378/t/5e68ea5e05f0bf1a4423b525/1583934053889/Elements.JPG Elements of Competition