Road to Junior Bench Press World Record (81kg class) and 1500lb Total

[Hardlifter9]

Background:

I'm a former provincial/national level sprinter who started lifting at age 14-15 (mainly doing bench and squats) to improve at sprinting. After putting up big numbers on the bench (250lb @ 140lb age 15) I took an interest in powerlifting. I didn't actually compete though until 2 weeks ago (push and pull meet) but going to compete a lot in 2014.

Current Stats:

Body weight: 177lb
Height: 5'9
Bench Press 375 competition (380 was 100% doable) / 405 gym with a bounce / 390 touch n go
Squat: 425-435x1 (gym only)
Deadlift: 515 (competition)

*going to start using a belt and wrist wraps, never used before*

Federations (I'm in Canada): IPF/CPU and WPC/CPF (drug tested)


Goals

Short term:

1) 425 bench press by July 19th (WPC world record for juniors which is higher than any other junior record - ex. IPF , in my weight class)
2) 1400lb total

Long term:

1) 1500lb total and up
2) IPF world championship medal
3) CPU national championship medal


Diet:

Around 3200-3500 calories daily, sometimes less and sometimes more. I don't watch my macros, I just try and eat a good amount of protein. Lots of junk food as well.

Supplements:

1) Purple K
2) Beta Alanine (adding this in now)
3) Omegas/fish oil
4) Zinc
5) Calcium
6) Vitamin D/C/B complex 100
7) D Aspartic Acid
8) Mutant Mass

I am looking also to add 8-9 pounds of mass until July 19th, to aid my strength gains.
Workouts are high volume and high intensity. And also, my school work (pre medical student) sometimes gets in the way of scheduled workouts, so I'm forced to combine 2 workouts into one sometimes in order to get the same outcome.

Lets see how this goes

[Hardlifter9]

Videos from my first meet 2 weeks ago:

[arturogatti]

In.

Read your recent meet thread and interested in seeing your numbers going up. Good luck!!

[Hardlifter9]

In.

Read your recent meet thread and interested in seeing your numbers going up. Good luck!!

thanks brah

[Hardlifter9]

Just a rest day today like most of the last 2 weeks. One more exam to do. On the plus side, I'm anticipating 4 A+'s and an A.

[Hardlifter9]

Had a change of mind! Originally I was going to combine my squat workout with my workout tomorrow. But given I'm overly prepared for my exam tomorrow, decided to do a 50 minute workout tonight.

Squats

135x8
225x6
315x4
365x3
405x2
425x1
440x1

365x2x2 (below parallel) - quick 2 mins rest in between sets only

It was my first time squatting with a belt (old belt I have, I need a new proper one for sure) but I won't count the 440x1 as a PR since the depth was questionable (I definitely got low, but definitely wasn't an absolute parallel by IPF standards).

[maimed]

In on this and keen to see some records being broken!

[AssDan]

Strong lifts m8. Good luck. I think the IPF junior record just got broken again in the commonwealth championships with 190kgs (418).

[Hardlifter9]

Strong lifts m8. Good luck. I think the IPF junior record just got broken again in the commonwealth championships with 190kgs (418).

Haven't checked yet but not surprised at all. 423 is the highest drug-tested bench press in this division of any fed, so breaking that is the real goal.

EDIT: Yea checked, same guy (connor lutz) who broke it. He's actually from Canada as well like me.
I've watched his videos, and he gets a really nice arch which is hard when you're forced to keep your heels on the ground (IPF rules). I'm working on that currently. He is 23 though But I'll probably only compete in this weight class till this summer maybe. My "physique goal" is to be 195-200lbs at this body fat level.

[Hardlifter9]

Forgot to add in my workout from yesterday!

Bench Press (dynamic speed reps)

135x6
185x5
225x3
225x3 for 6 sets w/ 4 bands

Overhead Press

135x8
165x5
175x4
185x2 (felt weak on these, haven't done overhead for a while)

Lat pull down: 2 sets of 6 heavy
Cable rows : 2 sets of 6 heavy
Tricep extensions: 3 sets of 8
Biceps: 6-7 sets
Dumbbell Lateral raises : 2 sets of 8 (40s)

Finished off with Tricep dips/pull ups/dips all speed reps.

[Hardlifter9]

Today's workout:

Warm up (light stretches/light body weight squats)

Deadlifts:

135x6
185x4
225x3
315x3
365x2 (belt on)
415x2
455x1
495x1
505x1 - fail (I failed half way up, probably cause my back wasn't fully recovered yet from the squat workout 2 days ago (haven't even had a full 48 hours rest yet) (belt off)
415x5 (belt on)

1 set of leg raises for abs plus quick stretches to finish off. (I was time constraint)

***The 45s at my gym mostly seem to weigh ~45.5 so it's safe to assume everything I'm doing is 3-5 pounds heavier (if you factor in the clips as well) ***

On using the belt... my first time really trying to use it. It feels uncomfortable when I position it the same way I do for squats, so I brought it a bit higher and I'm not sure if it's helping SLIGHTLY or actually hurting me as I feel slower coming off the ground. Hard to tell. For squats I can feel it helps for sure (15 pounds maybe) but deadlifts undecided... Read how some people just prefer not to use it.

[Hardlifter9]

Bench Press

135x8
155x5
185x4
225x3
245x3
285x3
325x3
345x3
350x3 x2-3 (spotter touched and helped slightly... my first set was definitely a fail while 2nd and 3rd I probably had it)
365x1 w/ 3 bands

Lockout Press

405x2
425x1
435x1 - new PR

Skull Crushers: 4x8 (medium weight)
DB Curls: 3x8
Tricep Extensions - superset w/ single arm preacher curls: 3x8-10 + 3x8
Seated Overhead Press: 135x8 x2 sets
Arnold Press (DBs): 55s for 2 sets of 12 (speed reps)
Tricep Pushdowns 2x15 superset w/ Tricep Dips (2x 10-12 reps)


It was my first time using wrist wraps (crappy ones till I order legit ones for powerlifting) and I put it on too tight for the bench and it was causing discomfort which distracted me (hence not getting 350 for 3 on my own entirely). Though, they seem to help given my PR on lockout press. Definitely too much high intensity volume in last 4 days, and the deadlift workout yesterday had my entire back side completely sore which made it hard to lift with the same intensity today.

[Hardlifter9]

Just a rest day today. Chest/tris are really sore and my back is still sore from deadlifts 2 days ago.

[Hardlifter9]

So went into today's workout with some tightness/soreness in my lower back... turned out to be a solid workout but going to a good depth was a bit difficult.

Squats

45x8
135x8
225x6
315x4
365x3
405x2
425x1
435x1
445x1 - (unofficial PR but questionable depth even to gym standards)
405x3
375x2 (deep)
375x1 (deep as I could go)

Abs: 2 sets
Squat Jumps: 2x5

[Hardlifter9]

Bench Press

135x8
135x4
185x5
225x4
275x3
325x3
350x3
355x2 + 1 assisted (slightly assisted) x 2 sets

Lockout Press

405x2
425x1
435x0 (failed)

Board Press

225x5
295x3
365x1

JM Press (first time trying)

45x8
65x6
95x6
135x6-7
185x5
225x3
245x3
135x8-9

Hammer Strength Horizontal Rows (Heavy): 3x8
Lat Pulldown (heavy): 3x6
Cable Rows (heavy): 3x5
Tricep Extensions (cable) 3x8
Biceps: 6 sets
DB skullcrushers: 2x8
Tricep Dips: 3x15

[Hardlifter9]

Just a rest day today. Last night's workout absolutely destroyed me.

[Hardlifter9]

Another rest day today. Definitely need the recovery time.

[Hardlifter9]

Power was out so didn't get to post my workout from yesterday. But here it was.

Deadlifts

135x8
**power goes out (problems all across Toronto/GTA), so I end up going to another gym**
225x6
315x3
365x2
405x2
455x1
485x1
505x1
455x2

Bench Press (technique work)
135x10
185x8
225x7
275x10

Military Press

135x6
155x5 x3 sets

Glute Ham Raises

body weight x10 reps
25lb plate x8 reps x 2 sets

Superset: Lat Pulldown (12 reps) + Tricep Extension (10 reps) + Bicep curls (8-10 reps)

[Hardlifter9]

Did a small bit of light cardio and light abs today, along with lots of stretching. Lower back is pretty sore as are my glutes. Taking beta alanine and glutamine post workouts too in addition to whey. A calcium-magnesium supplement at night as well.

[budreiser2]

in because same goal but murica

[Hardlifter9]

in because same goal but murica

in on your log too brah

[budreiser2]

in on your log too brah

thanks man. i'm a little bit below where you are but I should be there soon.. ish.

[Hardlifter9]

Bench Press

135x8
185x8
225x6
275x3
325x2
355x1
375x1
385x1

Lockout Press w/ foam roller (about a triple board thickness on my chest)

365x3
405x1
415x2

355x3 (Regular Bench Press) *this is my 3RM

JM Press

135x10
185x8
225x6
265x3 - dropset to 225x5

Squats

Deep

45x8
135x6
225x5
315x4

Speed Box Squats

315x2
315x3

Skull Crushers (3x8) superset w/ 3x8 DB curls
Tricep Extension superset w/ Preacher Curls (2 sets each, several dropsets in each set)


Overall a decent workout, didn't feel too strong on the flat bench but mainly I'm transitioning over to keeping my heels on the ground (IPF rules). Lockout work with the foam roller worked well (simulated a triple board press) and I definitely like the feeling. Going to continue doing more lockout work (I feel a double board thickness is where my sticking point would be worked best).

[SmallLats]

In on this. Just my tale though, if you want to break the world record, go for the IPF one, more strict reffing and also the rule set is different(Feet flat on ground) making it harder to complete the lift. You have Incredible upper body strength though, maybe ill see you at nationals one year!

[Hardlifter9]

In on this. Just my tale though, if you want to break the world record, go for the IPF one, more strict reffing and also the rule set is different(Feet flat on ground) making it harder to complete the lift. You have Incredible upper body strength though, maybe ill see you at nationals one year!

I'm actually going for both! I want the highest absolute lift of any fed basically.

Do you actually find feet flat on the ground impairs the lift necessarily? I managed to match my 3 rep max with feet flat on the ground and only had slight lifting of the glutes off the bench. I feel the trick is getting a good arch and that's about it.

[SmallLats]

I'm sure you'll succeed in your goals brah! And I'm no expert but just speaking from experience I bench 10-15llbs more on my toes cause I can get a bigger arch. But then again that's just me:P

I'm actually going for both! I want the highest absolute lift of any fed basically.

Do you actually find feet flat on the ground impairs the lift necessarily? I managed to match my 3 rep max with feet flat on the ground and only had slight lifting of the glutes off the bench. I feel the trick is getting a good arch and that's about it.

[Hardlifter9]

I'm sure you'll succeed in your goals brah! And I'm no expert but just speaking from experience I bench 10-15llbs more on my toes cause I can get a bigger arch. But then again that's just me:P

Yea I'm hearing things from both sides but thing is, are you able to get good leg drive when on your heels? It seems that's the difference, so have you tried getting good leg drive?

[Hardlifter9]

Just realized the 81kg class in my title should be 82.5k (or 83kg lol)... had 181lbs in my head when I wrote that.

[Hardlifter9]

Just a rest day today. Some cold like symptoms (sneezing, stuffy nose, coughing). Would have rested anyways

[SmallLats]

Yeah I wear close to the max heel permitted in IPF to get my legs under me just like Connor lutz does. I can still get more out of toes though cause I can go farther back into my arch and generate a slower ROM. When you bench upload vids too maybe? I'd be interested in see how a pro benches

Yea I'm hearing things from both sides but thing is, are you able to get good leg drive when on your heels? It seems that's the difference, so have you tried getting good leg drive?