November 30, 2007

Mike Wolfe loses 76lbs and increases his bench press!

Mike’s Initial Foray Mike’s odyssey began in July of 2006. He had just completed a personal best competition bench press of 835 lbs at a body weight of 416 lbs. Up to this point, Mike had fallen prey to the “bigger is better” trap that afflicts so many strength athletes. While it is true that increased body weight correlates (in resistance trained athletes) to increased brute strength, adding excessive amounts of body fat merely to increase one’s power is not the healthiest long term strategy, aesthetically appealing, or necessary.
While something like good health is a noble goal, it wasn’t the driving force behind Mike’s decision to slim down. No, like so many men before him, Mike’s ego and competitive nature provided the fuel for his fire of change. A man by the name of John Zemmin from Detroit Barbell lifted in the same meet where Mike had set his personal record. John competed in the 275 lbs weight class and pressed a tremendous 830 lbs! The fact that this man was nearly 140 lbs lighter than Mike and only pressed 5 lbs less was not lost on him. He silently wondered what this man was doing that he was not? A brief conversation with John cemented Mike’s resolve to reshape his body. In Mike’s mind, training was not the issue, he knew how to train. You can’t bench well over 800 lbs if you don’t know how to train, right? Time would answer that question, but for the moment, Mike was focused on altering his dietary habits. He started generally cleaning up his diet by dramatically reducing his intake of sweets and other “junk” foods (foods which had previously dominated his daily caloric intake).
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Mike quickly dropped a few pounds but soon found his weight loss stagnated. He decided to consult with a bodybuilder friend. This friend recommended that Mike both dramatically limit his carbohydrate intake and alter when he consumed them. Mike accomplished this by allotting his entire daily carbohydrate intake into three meals which would be consumed prior to 1 P.M. Below is a basic template of what Mike consumed daily at that time:

To read the entire article, visit here: http://www.wannabebig.com/article.php?articleid=316

360 bench press

WOW

Steve Wong bashes 904#

Dont mess with Hawii Brother!

James Carter 727.5 Bench at WABDL River Country

Hey did you see what this guy lefted. if so email me the clip.

James Carter 727.5 Bench at WABDL River Country

Hey did you see what this guy lefted. if so email me the clip.

WABDL Championships, featuring Barbie Barbell!

In one word this clip is
omg

Royce 363 Bench WABDL Worlds 2007

Ken yells press @ WABDL Worlds

November 27, 2007

TINY MEEKER Almost Bench Presses 1011 lbs.

yeah

Jason 475

Jason

Ronnie Coleman - Deadlift 800lbs

Check it out!

Bench Press accident

Deadlift: The Forgotten Exercise

By Disa Hatfield, BS – (Courtesy of www.protraineronline.com)

 

The Deadlift is an integral, yet often missing component of a strength building program. That’s not to say that everyone should be performing this movement or one of its variations, but the benefits of the Deadlift for a power or strength building program are innumerable.

Muscles Worked
The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.

Benefits
The Deadlift has many benefits. As a compound exercise, the movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups.(2) When compared to isolation exercises, compound movements that involve larger muscle groups elicit a hormonal training response that results in greater strength gains.(1) The dynamics of the lift itself may also lead to greater gains in hypertrophy. (1)
The Deadlift also has possible rehabilitation benefits. It has been hypothesized that the moderate to high hamstring activity elicited during the Deadlift may help to protect the Anterior Cruciate Ligament during rehab.(2)
The movement of the Deadlift translates well into real life as it mimics bending and lifting. Anyone who has a toddler is quite familiar with the motion of the lift already.

Biomechanics of the Sumo and Conventional Styles
There are two basic styles of a bent-leg Deadlift; sumo and conventional. The key difference between the two styles is the placement of the feet and the width of the grip. In the sumo style, the grip is medial to the feet; that is the grip is on the inside of the legs. The feet in the sumo style are at about a 45-degree angle pointing outward. This style utilizes a slightly wider stance than the conventional method.
http://www.protraineronline.com/past/nov15/images/deadlift.jpgIn the conventional style, the grip is lateral to the feet (on the outside of the legs) and the feet are only slightly turned outward.
The sumo style has gained a reputation as decreasing the stress placed on the lower lumbar by as much as 10% when compared to the conventional Deadlift.(2) It also
seems to be favored among those who are leaner and have longer than average torsos. Since the sumo style requires less hip flexion and a more upright trunk position, this may benefit people of this phenotype by reducing the torque on the lower spine. We also know that the sumo style Deadlift requires much larger knee and ankle moments; more flexion of these joints is required when compared to the conventional style. (2) This implies that the quadriceps may be more active in the sumo style.
Furthermore, because of the wide stance utilized in the sumo style, this method requires less mechanical work than the conventional.(2) It is important to note however, that world records in powerlifting have been established using both styles.

Performing the Lifts

Beginning position

  • feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
  • grip bar with a closed, alternate grip
  • legs should be flexed as in a squat position
  • bar should be as close to the shins as possible
  • back posture should be straight

Upward movement

  • begin pull by extending at the knees
  • the hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar
  • at the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended

Downward Movement

  • flex hip and knee joints to slowly lower bar to the floor, ending in the squat position

Points to Remember

  • your torso should be straight throughout the movement
  • at no portion of the lift should your back be rounded
  • keep the bar as close to the shins as possible throughout
  • feet should always be flat on the floor, pushing from the heel
  • exhale through the sticking point of the concentric movement and inhale through the eccentric phase
  • do not jerk the movement, it should be smooth throughout
  • if your knees are moving laterally from side to side, reduce the amount of weight
  • because of the many muscles involved in the lift, the Deadlift may require more rest between sets than normal

Conclusion
As in all exercises, the Deadlift is not for everyone. If you are working with a client with special needs such as lower lumbar injuries or any other joint injuries, it is important to get there doctor’s or chiropractor’s release before adding this lift to their regime.
The Deadlift itself has many variations. You can use barbells for lighter weights or use a limited range of motion if the situation calls for it. There are also specialized bars that some people find more comfortable such as the Combo Bar or Trap Bar.
Because of the wide range of muscles the Deadlift targets, some people use it as a warm-up lift before their workout. In whatever form you use, the Deadlift should play an important role in your training program.

Bibliography

  1. Baechle, T. Essentials of Strength and Conditioning. Human Kinetics, Illinois, 1994
  2. Escamilla, R., et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in Sports and Exercise, 2000;32:1265-1275.
  3. Hatfield, F. Fitness: the Complete Guide. ISSA, Santa Barbara, 2000.

 

November 26, 2007

USPF AMERICAN CUP POWERLIFTING Feb 15-17 2008

The United States Powerlifting Federation and Powerlifting California
present the American Powerlifting Cup set for Saturday, Feb 16 at the Los Angeles Convention Center. This will be a Pro meet for Open men and women lifters only.

Cash prizes of $3000 to 3 best lifters.
$1000 to the Best heavywt (220 and up)
$1000 to the best lightwt (198 and below)
$1000 to the best female (all weight classes)
This is a full powerlifting contest for total (squat, benchpress, and deadlift). State and American records can be set here.

Qualifying totals from any USPF meet going back to January 2006 will be accepted as well as any qualifying totals from lifters competing in the USAPL, AAU, or NASA and other single ply federations:

Qualifying totals for the American Cup
Men: 114-777, 123-838, 132-934, 148-1009, 165-1102,
181-1190, 198-1257, 220-1323, 242-1367, 275-1411, 308-1441, SHW-1472
Women: 97-463, 105-496, 114-535, 123-568, 132-601,
148-661, 165-706, 181-766, 198-821, 198+-865

The Los Angeles FitExpo Benchpress and Deadlift Championship
The USPF and Powerlifting California will also present The Los Angeles FitExpo Benchpress and Deadlift Championship set for Sunday, Feb 17. This is an amateur contest with no cash awards. Medals will be awarded for 1st thru 5th place. It will be open to all men and women age 13 and up. All Divisions will be represented ie, Open, Junior, Submaster, and Master for men and women. USPF State and American records can be set here. Lifters from any federation are welcome to come lift at the Fit Expo BP/DL. No qualifying needed.

More info: http://www.thefitexpo.com/powerlifting.asp

USA Powerlifting Brings More Strength to Arnold

From arnoldclassic.com

 

USA Powerlifting (USAPL), America's Premiere Powerlifting Organization will present world level competition at the Arnold Sports Festival 2008.

USAPL is the only US member of the International Powerlifting Federation (IPF), and is headquartered in Columbia City, Indiana. The membership includes more than 5,500 men and women who compete with an organizational commitment to drug free performance.

The IPF is the oldest and largest international governing body for the sport of powerlifting, and is recognized by the International Olympic Committee. Founded in 1971, the IPF includes member federations from more than 100 countries.

Dr. Larry Maile, President of USA Powerlifting, recently commented "USA Powerlifting is committed to the honor and integrity of competitive powerlifting. We are thrilled to join the Arnold Sports Festival in the presentation of this sport on a fair competitive platform emphasizing honor and respect. Our international affiliation with the esteemed International Powerlifting Federation will bring added attention to the sport and the Arnold Sports Festival."

Main stage events for USAPL Powerlifting at the 2008 Arnold Sports Festival include the invitational International Pro Deadlift for men and women, the International Pro Bench Press for men, women, and team categories, the Quest American Pro Invitational, and the Unequipped Competition with belt, wrist, and knee wraps allowed.

Complete Information is available at the USAPL Web site.

 

Arnold Classic Deadlift Schedule

March 1, 2008, 3:00 p.m. to 6:00 p.m.,  

Arnold EXPO stage Scoring in two categories: Men/Women:

Absolute Weight Overall: Wilks Formula (Men/Women)

Divisions:

Men: One weight class of 12 (6-8 USAPL/4-6 IPF)

Women: One weight class of 6 (3 USAPL/3 IPF)

Selection: All athletes by invitation only.

Selected from the past two years of the following meets: Any USAPL Nationals - Any IPF Competition Men̢۪s Competitor

Criteria: Minimum 320 KG Deadlift and Minimum 200 Wilks Score Women̢۪s Competitor Criteria: Minimum 200 Wilks Score

 

November 24, 2007

WABDL Worlds 2007 Results are in!

Too many new records to post here - rush on over to WABDL and check it out!

WABDL Results

WOWOWWW: 1010Lb World Record Bench Press

Find your Max!

From the great folks at www.CriticalBench.com, this chart is a huge help. Here’s how CB says to use it:

Find Your One Rep Max Maximum Lift Reference Table
The following is a chart that can be used to determine your projected maximum without performing a 1 repetition max. Some athletes "get psyched" for a maximum lift, while others get psyched out by the number 300,350, or 400. But as a rule, the chart gives a good indication of what an athlete is capable of for a single lift.

Example: The first column all the way to the left is the weight that you are using. So let's say you use 135 lbs. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs. So just slide your finger across the page and line it up with the number of times you can lift the weight. Yes you can use this chart for other lifts such as the squat as well.

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