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  1. #1
    Powerlifting Doctor Hardlifter9's Avatar
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    Thumbs up Road to Junior Bench Press World Record (81kg class) and 1500lb Total

    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
    Licensed Medical Doctor

    Powerlifter

    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  2. #2
    Powerlifting Doctor Hardlifter9's Avatar
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    Videos from my first meet 2 weeks ago:



    Licensed Medical Doctor

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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  3. #3
    Registered User arturogatti's Avatar
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    In.

    Read your recent meet thread and interested in seeing your numbers going up. Good luck!!
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
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  4. #4
    Powerlifting Doctor Hardlifter9's Avatar
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    Originally Posted by arturogatti View Post
    In.

    Read your recent meet thread and interested in seeing your numbers going up. Good luck!!
    thanks brah
    Licensed Medical Doctor

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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  5. #5
    Powerlifting Doctor Hardlifter9's Avatar
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    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.
    Licensed Medical Doctor

    Powerlifter

    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  6. #6
    Powerlifting Doctor Hardlifter9's Avatar
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    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).
    Licensed Medical Doctor

    Powerlifter

    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  7. #7
    Registered User maimed's Avatar
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    In on this and keen to see some records being broken!
    CMS Bench specialisation log - on my way to 200kg bench: http://forum.bodybuilding.com/showthread.php?t=162543221&p=1258686601#post1258686601
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  8. #8
    4% w striated shreds cuts AssDan's Avatar
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    Strong lifts m8. Good luck. I think the IPF junior record just got broken again in the commonwealth championships with 190kgs (418).
    Sorry I am Croatia

    217.5/142.5/260@114 kg
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  9. #9
    Powerlifting Doctor Hardlifter9's Avatar
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    Originally Posted by AssDan View Post
    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.
    Last edited by Hardlifter9; 12-15-2013 at 09:32 AM.
    Licensed Medical Doctor

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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  10. #10
    Powerlifting Doctor Hardlifter9's Avatar
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    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.
    Licensed Medical Doctor

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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  11. #11
    Powerlifting Doctor Hardlifter9's Avatar
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    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.
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  12. #12
    Powerlifting Doctor Hardlifter9's Avatar
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    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.
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  13. #13
    Powerlifting Doctor Hardlifter9's Avatar
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    Just a rest day today. Chest/tris are really sore and my back is still sore from deadlifts 2 days ago.
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    Squat: 545lbs
    Deadlift: 580lbs
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  14. #14
    Powerlifting Doctor Hardlifter9's Avatar
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    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
    Licensed Medical Doctor

    Powerlifter

    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  15. #15
    Powerlifting Doctor Hardlifter9's Avatar
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    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
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  16. #16
    Powerlifting Doctor Hardlifter9's Avatar
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    Just a rest day today. Last night's workout absolutely destroyed me.
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  17. #17
    Powerlifting Doctor Hardlifter9's Avatar
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    Another rest day today. Definitely need the recovery time.
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  18. #18
    Powerlifting Doctor Hardlifter9's Avatar
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    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)
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  19. #19
    Powerlifting Doctor Hardlifter9's Avatar
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    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.
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    Bench Press: 540lbs
    Squat: 545lbs
    Deadlift: 580lbs
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  20. #20
    Registered User budreiser2's Avatar
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    in because same goal but murica
    training log
    http://forum.bodybuilding.com/showthread.php?t=168740593&p=1386688073#post1386688073
    IG: truebrofessor
    Best raw w/ sleeves lifts
    495/390/640
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  21. #21
    Powerlifting Doctor Hardlifter9's Avatar
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    Originally Posted by budreiser2 View Post
    in because same goal but murica
    in on your log too brah
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  22. #22
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    Originally Posted by Hardlifter9 View Post
    in on your log too brah
    thanks man. i'm a little bit below where you are but I should be there soon.. ish.
    training log
    http://forum.bodybuilding.com/showthread.php?t=168740593&p=1386688073#post1386688073
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    Best raw w/ sleeves lifts
    495/390/640
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  23. #23
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    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).
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    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!
    PRs: 475x2/315/495x4


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  25. #25
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    Originally Posted by SmallLats View Post
    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.
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    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
    Originally Posted by Hardlifter9 View Post
    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.
    PRs: 475x2/315/495x4


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  27. #27
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    Originally Posted by SmallLats View Post
    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?
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    Just realized the 81kg class in my title should be 82.5k (or 83kg lol)... had 181lbs in my head when I wrote that.
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    Just a rest day today. Some cold like symptoms (sneezing, stuffy nose, coughing). Would have rested anyways
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  30. #30
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    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
    Originally Posted by Hardlifter9 View Post
    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?
    PRs: 475x2/315/495x4


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