My adventure with powerlifting #3 \ Last post

Good Morning! This is the last post, because the school year is ending and I’ll graduate. Now I’m going to tell you about testing my rep maxes. My goal was 140kg squat, 150 kg deadlift and 110kg bench press. Unfortunately I had a plateau. So I did only 130kg squat, 135kg deadlift and 97,5kg bench press. National record in squat in my category is 190kg. I’ll continue my powerlifting adventure. In summer I’ll work at the beach for a month, so I’ll have a break. Now I want to make of time  as I can. In the end of June I’ll test my maxes again. Then when I come back I’ll try linear periodization. That mean I start with light weight and high repetitions and end with heavy weights and low repetitions. I hope that I’ll have no plateau quickly. When my weights will be higher I’ll compete. Thank you for reading my posts.

Take care!

~ Dariusz

World Famous Powerlifters #15

Good Morning! Fredrik Smulter was born in 1983. He’s from Finland. He lives in Maalahti. He has 2 sons. He is a policeman. He weights 150kg. He has been world master in bench press 4 times. He is doping tested. He is the first man who did a bench press with 400kg that was on 24^th may 2014 on IPF Championships in Rödby, Denmark. In 2015 he did bench press with 401kg. His last competition was Euro Gold In October 2017. He got a gold medal. His best lifts are squat with  235kg, deadlift with  175kg and bench press with 401kg in equipment and with 270kg raw.

World Famous Powerlifters #14

Good Morning!  Carl Yngvar Christensen is  an norwegian powerlifter born on 22^nd June 1990 in Elverum city. He’s 28 years old. His height is 187cm and his competing weight is 170kg. He belongs to ‘Brumunddal AK’ sports club. At World Championships in Denver, USA in 2014 he beat all-time world record in Powerlifting total – he lifted 1230kg. He holds 2 World records in squat -  490kg ; and powerlifting total – 1230kg. He has been World Champion 3 times. Carl holds 5 European records. His best lifts are 490kg squat, 350kg bench press and 390kg deadlift. When he was 14 years old, he take up snowboarding. Then he got ankle injury. Rehabilitation bring him to the gym. That’s how he start powerlifting. When he was 17 years old he could do a bench press with 210kg! In 2017 he has to cut to 104kg, because of knee pain.

Famous Polish Powerlifters #9

Welcome! Andrzej Stanaszek is an unusual powerlifter, because he’s a midget. He’s only 122cm tall. He has born in 1971, so he’s 47 years old. He’s from Łodygowice village, near Żywiec city. He belongs to ‘Stal Bielsko Biała’ sports club. He has got 8 titles of World Master in Powerlifting, 10 titles World Master in bench press and many other Master titles in squat , bench press and powerlifting at international rank. In 1995 he get in the Hall of Fame of IPF powerlifting federation. His best lifts are 300,5kg squat, 182,5kg bench press and 144,5kg deadlift at 52kg category. His deadlift is that weak in compare with other lifts, because when he did first two lifts he is 100% winner. That’s why he slack deadlift.

Famous Polish Powerlifters #8

Welcome! Today I’ll introduce you to Dariusz Wszoła. He is Polish powerlifter from Legnica city. He was born in 1978. He belongs to ‘TKKF Śródmieście Legnica’ sports club. Dariusz trains 3-4h everyday. On the single training he lifts 10-20 tons of weight. In 2005 he gained bronze medal at The World Games in Duisburg. In 2009 he earned gold medal at Europe Championships. On the World Championships in Killeen, USA on 26^th  June 2017 Dariusz gained bronze medal at 59kg category. His score was  577,5kg. He has had 54 medals at international competitions. He set 3 records of Poland – 262,5kg squat , 180kg bench press and total score 660kg at 59kg category. He has got 10 Master of Poland titles. His best lifts are squat with  262,5kg, bench press with 185kg and deadlift with 227kg. 

Famous Polish Powerlifters #7

Hi! Roman Szymkowiak was born in 1959. He’s 59 years old powerlifter. He lives in Kościan. He’s former trainer in ‘Kobra Kościan’ sports club. He was trainer of national team in powerlifting in 2000-2010. Roman has won World Championships in Salzburg in 1996. He has been master of Europe 3 times. He has been Master of Poland 9 times. His best lifts at 82,5kg bodyweight, 90kg category are squat with 340kg, bench press with 220kg and deadlift with 390kg. Score 950kg.

He started lifting when he was 27. In 1991 he gained bronze medal on Masters of Europe. Year later he was third on World Championships. In the next year he was second. His last competition was in 2007 after 7 years of rest. His score was 810kg at 90kg category and he won Masters of Poland.

Famous Polish Powerlifters #6

Welcome! Daniel Grabowski has born in 1986. He’s from Suwałki. He graduated pedagogy and resocialization at KUL university in Lublin. He is the youngest World Champion in Poland. He was 24 years old. In November 2010 at World  Championships in Potchefstroom he get first place at 125kg weight class. He did squat with 445kg, bench press with 275kg and deadlift with 352,5kg. Score 1072,5kg. His best lifts are 290kg bench press , 445kg squat and 362,5kg deadlift.

 As a child he was training basketball, but he hurt his spine. So he went to the gym for rehabilitation. Instantly he fell in love with powerlifting. Year later he won Masters of Poland. When he was studying, he was training at AOS in Lublin, at some moments only he was  training because of amount of weight on his bar.

Famous Polish Powerlifters #5

Hello! Lastly I wrote ‘This is the last episode of this series’, but I discovered some people at least famous as previous powerlifters. Jan Wegiera has born on 10^th of January 1965. He’s from Zakopane.  He belongs to ‘Wiking Strachowice’ sports club. Mr. Jan has had 10 World Champion titles in Bench press. In 2015 on World Championships in Sundsvall he did a bench press with 307,5kg. He’s currently Polish record-holder in 93kg category. He did a squat with 360kg, bench press with 302,5kg and  powerlifting score 942,5kg.

His first meet with sport was playing football. He was dreaming about beeing a professional footballer. Then he needed to improve his performance, so he start training at the gym. At this moment he forget about football to train like powerlifter. That was approximately 30 years ago! His first competition was in 1987 in Starachowice. He get 7^th place.

World Famous Powerlifters #13

Good Morning! Today I’ll introduce you to Mike Farr. His nickname is Silent Mike. He is 29 years old. He’s American Powerlifter at senior division  105kg weight class. Also he is a strength coach. His youtube channel is called Silent Mike, there he is recording vlogs about his training and teaching people very important things about strength sports. Mike has been lifting for 16 years. His best lifts are squat with 267,5kg, bench press with 162,5kg and deadlift with 295kg. His best total is 727,5kg. His motto is that confidence is a key to success for everyone. He’s good at dancing.

When he was a child his passion was basketball. He was dreaming about being at competitive level at this sport. At the age of 12 he signed on with a coach, who was teaching professional athletes. After college he decided to be personal trainer at commercial gyms. That led him to supertraining gym. There Mike was a member of team Supertraining  for 5 years.

World Famous Powerlifters #12

Welcome! Omar Isuf is a fitness athlete from Canada. He’s powerlifter, weightlifter and bodybuilder.  Omar is renowned for his Youtube channel, where he teach people about fitness. He’s author of The Science of Lifting and The Art of Lifting. He graduated from University of Windsor. His best lifts are bench press with 157,5kg, squat with 225kg and deadlift with 263,5kg.

When he was a child he was very active. He was involved in soccer, baseball and mixed martial arts. Then at High school, he has to gave up sport because of education. That’s why he get fat. Then he decided to get back in shape by weightlifting.

In his training he use both of powerlifting methods and bodybuilding methods to get the best results in physique. His diet is IIFYM. That means he eat what he want, but in appropriate proportions.

My adventure with Powerlifting #2

Good morning! It was a long time ago when I posted last blog about me. It’s time to inform you about that. On the 5^th of January 2018 I finished ‘Bill star 5x5’  training plan and started Texas method for advanced. It’s also based on beating personal records every week and also there is bench press and military press cycle. For now, my best lifts are 100kg squat , 85kg bench press, 50kg military press and 115 kg deadlift, all for 5 repetitions. You have a video of my training below. Now I’m going to talk about diet. On January I was doing a mini cut. It means really short cutting. Just to reduce fat a little bit. Then I came back to gaining lean mass. I set a specific goal: do a 150kg deadlift, 140kg squat and 110kg bench press, all for 1 repetitions. The deadline is on last trainings of May. So, how I’m going to do that? When I pass an exam, which is on the April, I’m going to reduce repetitions to 3. Then a month before deadline I’m going to reduce repetitions to 2 and 1. A week before I’m going to chill out.

World Famous Powerlifters #11

Hi! Today I’ll introduce you Greg Nuckols. He was born in 1991 in Mocksville, North Carolina. He lives in Raleigh in the same state. When he was a child he liked to play baseball, football and basketball. Greg left team sports because of issues. Then he choose powerlifting as a main sport. He’s founder of some websites like strongerbyscience.com, they are about getting bigger, stronger and more jacked. He has been working out for more than decade. His experience is enormous. He graduated Harding University in Arkansas. Greg has got a Bachelor of Science in Exercise and Sport Science. He coached hundreds of athletes and competitors. Greg is an author at jtsstrength.com, Bodybuilding.com, Men’s health, T-nation.com, Schwarzenegger.com. Greg published with Omar Isuf 2 red-hot e-books called The Science of Lifting and The Art of Lifting, they are about principles of strength training. He beat 3 all-time world records in powerlifting at 105kg, 221 kg weight class. His personal record at 221kg weight class are 377,5kg squat with wraps, 237,5kg bench press and 362,5 kg deadlift.

World Famous Powerlifters #10

Welcome! Dr. Mike Israetel was born in Moscow, Russia. He is a powerlifter, bodybuilder and Brazilian Jiu-Jitsu grappler. Dr. Mike was  a Arnold Classic Jiu-Jitsu grappling champion twice. He coached enormous numbers of athleats. He is a former-holder of some state, national and world records in raw powerlifting. Now He lives in Philadelfia. Dr. Israetel is a Head Science Consultant and co-founder of Renaissance Periodization. He’s also author at www.jtsstrength.com. He is a graduate of Sport Physiology at East Tennessee State University. Then he got PhD in Sport Physiology. He is a former Assistant professor of Exercise Science at University of Central Missouri. Now he works at Temple University as Assistant Professor. He chair lots of seminars about dieting, competing and training. He is author of famous book about strength training called ‘Scientific Principles of Strength Training’.

World Famous Powerlifters #9

Good Morning! Eric Lilliebridge is a powerlifter from United States of America. When he was 18 years old he could do a deadlift with 400kg! at 129kg of body weight. His dad is a powerlifter too. At the age of 19 Eric beat him. He wasn’t expect that. He have over ten years of experience in powerlifting. He broke numerous world records.

 His raw total without wraps score – 1067,5kg; is all-time World record in any Weight class. His best raw squat in wraps is 465kg. It’s all-time world record in  History. He has all-time record in raw total with wraps at 140kg of body weight – 1100kg. His best lifts are 275,5kg bench press, 457kg squat without wraps and 443,5kg deadlift.  He’s author of ‘lilliebridge method’ training plan. Eric writes posts at www.jtsstrenght.com .

World Famous Powerlifter #8

Welcome! Today I’ll introduce you to one of the strongest powerlifters. Blaine Sumner has born on 22th of June 1987. He’s from Conifer, Colorado. Now he is living in Oklahoma city, Oklahoma, USA. He’s current IPF World Superheavyweight Champion. The first American who a gold medal in the IPF Classic World Championship (won in 2012). He beat 18 World Records in squats, bench press and his total, all raw and equipped. He set 32 American Records. He is in Juggernaut team, he write articles.

At the 2014 Arnold Sports Festival Sumner was competing in 3 competitions, he earned 2 gold medals, he set world record and 2 national records. On 5^th of march 2016 at the Arnold Sports Festival Blaine set 6 IPF records.

His best lifts are 435kg squat with wraps, 380kg with sleeves, 257,5kg bench press and  367,5kg deadlift. His best total is  1272,5kg equipped and 1002,5kg raw.

World Famous Powerlifters #7

Hello! Chad Wesley Smith is an American powerlifter. In 2009 he founded ‘Juggernaut Training Systems’ webpage. There he and his team is writing articles and movies about strength training, nutrition, mobility and fitness. Also they are teaching and training athletes and on their page you can buy e-books writted by them. Chad and Max Aita are recording podcasts called ‘The Jugglife Podcast’. They have own youtube channel ‘Juggernaut Training Systems’.Chad won two competitions in the Shot Put – Collegiate National Championship in Shot Put.His total (in wraps and without at 1050kg and 1010kg) is at top 10 all time totals.He worked with olympic athletes and athletes from UFC. Chad trained a lot of  world-class powerlifters.

His best lifts are 435kg squat with wraps, 380kg with sleeves, 257,5kg Bench press and 367,5kg deadlift.

Checkout Juggernaut training systems, where you can learn a lot 

  www.jtsstrength.com

World Famous Powerlifters #6

Welcome! The next powerlifter is Greg Panora. He’s American from Massachusetts. He’s 1,78 meters tall and he’s weighting 115-116kg off season and 110kg at the competition. He’s 32 years old. He has been training for 18 years, and he has been competing for 13 years. His personal record are 530kg geared squat, 410kg geared bench press and 250 kg raw bench press, 375kg raw deadlift. He’s training at Crossfit Casco Bay, also there he is teaching athletes. In the 110kg weight class he’s a former holder of World record and current American record holder with a 1315kg total.

When he was in college, he had dream to train at the Westside Barbell with legendary powerlifting coach Louie Simmons. After college he packed his car and drove to Columbus, Ohio, with $400 in pocket. He was training at the Westside Barbell, he was sleeping in his car and took a shower twice a week. He lost 10 kg, cause of poor diet. He find a roommate and got job working with troubled kids. After some competitions he had a stroke. Finally, after rehabilitation he found job at Crossfit Casco Bay.

World Famous Powerlifters #5

Good Morning!  Dan Green is an elite powerlifter from United States of America, California. He’s owner of Boss Barbell Club and Mountain View fitness. At Boss Barbell Club are work outing all kind of athletes – beginners in powerlifting and powerlifters who’s competing in the United States of America and in the World. He is holder of World records in 100kg weight class -  raw squat without wraps 391,5kg and raw total without wraps 1049,5kg. Also, he is holder of World records in 110kg weight class – raw total with and without wraps 1105kg and raw total without wraps 1041,5kg.

In the 110kg weight class his best competitions lifts are squat with 385kg, bench press with 240kg and deadlift with 380kg.

In 100kg weight class his best competitions lifts are squat with 380kg, bench press with 227,5kg and deadlift with 375kg.

World Famous Powerlifters #4

Hello! Today I’ll introduce you to Robb Philippus. He’s from United States of America. He started his adventure with powerlifting in march of 2014. Strength training was part of his life due to wrestling, football. He beat all-time record in raw squat with 418,5kg.

He’s first total was 954kg in the super heavy weight division weighting 158kg. He did 383kg squat, 231kg bench press and 336kg deadlift. In 7 months he added over 100kg to his total. In October 2014 he was competing in USPA federation in Springfield, Missouri. He did squat with 427kg, bench press with 261,5kg and deadlift with 364 kg. Total 1052,5kg.

In January 2016 he was competing in the USPA American cup at the Los Angeles Fit Expo. He broke the 450kg barrier and did 451,5 squat.

He was competing in  CETS US Open 2017 with total 1118,5kg. He did 468,5kg squat, 264,5kg bench press and 374,5kg deadlift.

World Famous Powerlifters #3

Welcome! Benedikt Magnússon is Icelandic powerlifter and professional strongman. He was born on 4^th of june 1983. He’s 183cm tall he’s the strongest Icelandic. On 30^th December 2007 he got marriage with Gemma Taylor. She is master of Great Britain in Strongwoman. They have one child. Benedikt have been master of Iceland in Strongman for free times (in 2003, 2006, 2007). He was competing twice on elite competition called ‘Arnold Strongman Classic’.

When he was 17 years old, he hurt his spine. Then he was workouting to improve his back. His trainer advise him to do a deadlift. He started with 120kg, then he jumped to 180kg. He was weighting 140kg, because the injury cripple him.

He’s diet is 300g of protein in fluids only. The rest he is using ‘see-food’ diet. That mean he is eating all what he see.

In 2005 he beat WPO world record in deadlift. He lifted 440kg in Helsinki. On the World Deadlift Championships at Europe’s strongest man 2016 he did 465kg deadlift to equal record set by Eddie Hall. Then Eddie was first person who lifted 500kg. Benedikt was trying to this weight too, but he failed.