Back to flat bench

 Starting to put the work in on my bench, to get back on track towards my goals of 170/180kg. Slacking a little, as this is the first time I've flat benched heavy, since hurting my shoulder. Slightly off form as a result, but 155 is still pretty good as a last set one rep max. Before my injury I was handling 160 with ease, so I'm a little off form as I say, but seeming as I haven't benched properly for roughly 5-6weeks, I can't complain. But then I put the work in after my lil playaround. Taking it to 130kg. Did very well on this weight, going far beyond expectations getting 3 sets of 4reps. I finished off on 100kg (not in the videos below as these will be part of my Christmas special themed episodes coming in December). With a set of 10reps and 2 sets of 7reps. #VIKING #POWERLIFTER #INKED #DOYOUEVENLIFT #INKEDMUSCLE #SWOLE #BODYBUILDING #STRONG #BENCHPRESS #LIFTHEAVYSHIT #SQUAT #POWERLIFTING #STRONG #BEASTMODE #STRONGMAN #DEADLIFT #ALPHA #MUSCLE #GAINS #WEIGHTLIFTING #MOTIVATION

 How heavy can you decline bench?

Deadpull - 507 for two attempt

 

A culmination Of a focused workout, attempting to double on my current pb

Always have a plan - heavy phase cometh

 My rugby coach always said

"Prior preparation prevents piss poor performance"

The 6p's haha

So I'm at the beginning of my heavy phase, which is the part of my training where I peak my strength and aim for one rep maxes, and have about 2-3months to peak my strength.

I always find the best way to move forwards is to have a plan that is out there in the open. So this was me, just sat in front of my camera , vocalising what's I my head. Doing so, helps me organise my thoughts and gives me a reference point over the next few months so I don't forget the plan :)

Hopefully I helps those of you on the group, who want to learn how to structure their training, develop more of a insight in how to do so

The grind continues!!!

#TRAININGFORVALHALLA #VALHALLAWAITS #SEEYOUINVALHALLA#FORUM #FITNESSFORUM #FITNESSGROUP #SQUADGOALS #POWERLIFTER #POWERLIFTING #DOYOUEVENLIFT #SWOLE #GAINZ #GAINS #BODYBUILDING #BODYBUILDER #LIFTHEAVYSHIT #FITFAM #FITNESS #STRONGMAN #BEASTMODE #WEIGHTLIFTING #WEIGHTS #NEVERQUIT #LIFTTOK #SQUATLIFE #SQUATORDIE #MOTIVATION #FORUM #FITNESSFORUM #FITNESSLIFE

How to sumo deadlift with Ed Coan

 Ed Coan is arguably the GOAT (greatest of all time) in powerlifting Recently I changed around the way I do deadlift, taking up sumo, to help me lift WITH rather than against my body dynamics and shape. My intention is get to 350kg 771.5lb within the next few years. I've started a video series following my journey towards this target, but thought I'd share some of thr source material that helped me readdress my style. Now a lot of what I know is through talking directly to other competitive lifters (bodybuilders, powerlifters and strongmen) as well as good ol' experience. But this video featuring Ed Coan, was for me invaluable. Full of great info, in a very easy to understand format, this will help revolutionise your approach to sumo deadlift. There are also videos on conventional deadlifts too, which I can share at a later date, but conventional is much less technical than sumo so it's much less involved (though still a great watch)

Carl Yngvar Christensen

For those of you who have a passion for big weights! Carl Yngvar Christensen, started competing around the same time that I started lifting myself. At the time I first started noticing him he was 17. From Norway and the epitome of VIKING POWER! As a junior he was not only getting Junior World records but was also setting records in the Adult devisions. Unfortunately he doesn't compete anymore due to a knee injury that plagued him his whole lifting career, but he is very healthy and in great shape and enjoying his legacy whilst remaining super fit This is a compilation of some of his greatest achievements in the world of powerlifting (and the list is far more than what I was able to rummage together) Hope it inspires and motivates, immense strength!

Acheiving Failure

 

ACHIEVING FAILURE - Going the extra 5%

Warmup 70kg 3reps x 3sets

80kg 8reps
90kg 8reps
100kg 8reps
110kg 8reps
120kg 8reps
130kg 8reps
140kg 8reps
150kg 7reps
160kg 3reps
160kg 3reps

Total of 78 reps. Insane volume. Insane intensity. The only way to grow. My first few steps on the road to 350kg. No mercy. No respite. Only pain.

#VIKING #POWERLIFTER #INKED #DOYOUEVENLIFT #INKEDMUSCLE #SWOLE #BODYBUILDING #STRONG #BENCHPRESS #LIFTHEAVYSHIT

BIGZILLA the #EighthWonderOfTheworld, #Prwarz and #LATISAURUS REX ARTS

Present

#DEADZILLA APPROVED 🦖🦖🦖 media

#FeeFiFoFum 🌱

💣💣 #BippityBoppityBOOM 💣💣 🍋#EasyPeasy 🍋 #LemonSqueezy 🍋 #BeastModeActivated 🍻🍺#valhalla 🍺🍻 #valhallaawaits #trainingforvalhalla  #valhallagym #valhallafitness 💪 #strong 💪 #vikingpower #vikingstrength #oldmandtrength ☢👾 #monster 👾☢#powerlifting

Little back pump up

 So I'm still carrying a bit of a lower back injury, something that has plagued me on and off since I was 13 (old rugby injury).

But the grind continues and where there is a will, and there is a will, then there is a way, and there is a way!

So deads in light weight and band supplements with a final pump up with 5 sets of 10reps on chins.

For a man who weighs 130kg I must admit I am pleased with how well I am able to handle chins.

Hopefully my injuries will heal soon, as I feel just a lack of power on deads, now struggling with weights 170kg-200kg, weights that should be like nothing for me, but active rest will hopefully speed up my healing and maintain strength.

Will Barotti -Heaviest Bench Press of ALL TIME!!

 In late June, 35-year-old Will Barotti made a jaw-dropping multiply equipped bench press of 1,105 pounds (501.2kg) and the biggest bench in history almost flew under the radar. Barotti doesn’t have an Instagram or a Reddit account. We only caught the video in a small Facebook group of about 800 members with the caption, “Congratulations Will Barotti all time world record bench press holder. The most weight ever pressed by anyone…ever! 1,105 POUNDS!!!”

Made at a Metal Militia Powerlifting Federation meet, that bench press is not only three pounds over Tiny Meeker’s six-year-old record of 1,102 pounds, and it’s not only 335 pounds over Julius Maddox’s raw bench press world record of 770lb/350kg — it’s heavier than the heaviest deadlift ever made.

Julis Maddox Raw Brnch Press World Record 355kg 782.6lb

 ew raw bench press record derby julius Maddox on 21st february 2021, with 355kg (782.6lb) On February 21, 2021, the Hybrid Showdown meet in Miami, FL became the site where powerlifting history was made. Powerlifter Julius Maddox has extended the raw bench press all-time world record — again — by lifting 355 kilograms (782.6 pounds). Going into that meet in South Florida, Maddox already held the world record with a lift of 349.2 kilograms (770 pounds), which he set at the 2020 Arnold Sports Festival. The Kentucky native was building towards this lift ever since he hit 350 kilograms (771 pounds) in February 2020.  The Hybrid Showdown is sanctioned by the World Raw Powerlifting Federation (WRPF). Standing at six feet, three inches tall, Maddox weighed in at 447 pounds (or 203 kilograms). He was in the final flight of the meet, which included Dan Bell and Jon Call (aka Jujimufu). He started this meet with an opening bench press of 330 kilograms (727 pounds), which went up rather easily. He then took the new world record on his second attempt. Skipping his final attempt and going for the big lift on attempt number two is a classic Maddox move. This is incredible feat is another step for Maddox toward his ultimate goal of bench-pressing 800 pounds (362.8 kilograms) raw. He attempted this milestone in June of 2020 but ultimately failed in part due to a controversial misload of the weight by the spotters assisting in the meet. According to Maddox, the next time he will take a shot at 800 will be on June 10, 2021, in Chicago, IL. Adding 12 pounds to his already other-worldly previous record should serve as a nice confidence-booster as his next 800-pound bench press attempt nears.  The Hybrid meet was streamed live on Hybrid Performance’s Twitch channel and should be available for replay if you follow the channel. As for Maddox, he sent BarBend an exclusive message after his latest world record: “Resistance is necessary in order to reach greatness.”

Dan Bell -Total World record 1182.5kg 2607lb

 Footage of dan bell squatting 500kg 1102lb as part of his total world record of 1182.5kg 2607lb Below is a written summary of his competition. Less than three months after Petr Petras took the all-time world record raw total with wraps from Dan Bell, Bell reclaimed the record in monumental fashion at the Hybrid Showdown 3 in Miami, FL on Feb. 21, 2021. Bell totaled 1,182.5 kilograms (2,607 pounds). He is the first lifter ever to achieve this total in the Raw With Wraps category. Here are Bell’s top lifts from the meet: Back Squat: 500 kilograms (1,102) pounds) Bench Press: 272.5 kilograms (600 pounds) Deadlift: 410 kilograms (904.5 pounds) Total: 1,182.5 kilograms (2,607 pounds) Bell came in at 396 pounds (180 kilograms), which placed him in the over 140-kilogram category. He opened his day by breezing through three easy back squats. The first was for 465 kilograms (1,025 pounds), followed by 483 kilograms (1,065 pounds). He rounded out the first lift of the day by tying the world record with 500 kilograms, which frankly looked like a speed rep. Next up was the bench press. Once again, Bell went three for three. His opener was 250 kilograms (551 pounds), and then he moved on to 267.5 kilograms (590 pounds). That second attempt went up just as fast. Bell then finished up on the bench press with an easy 272.5-kilogram (600-pound press). He performed all three presses with a false grip, which is when the lifter neglects to wrap his or her thumb around the barbell while pressing. He placed his stake on the world record in the first attempt on the deadlift, where he pulled 390 kilograms (859 pounds) rather easily. Wanting to tack on even more weight to his freshly minted ATWR, Bell approached the bar for a second attempt, this time with 410 kilograms (904.5 pounds) on the bar. Bell stood up so fast with the weight that he took steps with the bar, causing him to get red-lighted. He gave it one last try on the final attempt of his day and nailed it. As a result, he is now the first man to total over 1,179 kilograms (2,600 pounds) ever in the Raw With Wraps category.

Kazmaeir Inspired Shrug Workout

One of my strongest (in fact it is my strongest) muscle groups is my traps.

Even as a young 16-17year old lad I've always been able to out lift every other lifter in the gyms that I have trained in on the shrug movement.

When used to lifting such heavy weights, I have been able to do 20reps on 360kg and even a couple kn 400kg. Perhaps I could have lifted even more but at this point I was no longer able to fit any more weight upon the bar.

Now that I have a cage and a home gym, with the capacity to load approximately 350-360kg (and soon more when I decide to buy some more plates), I find myself once again loading serious weight upon the bar and lifting in such a manner more regularly 

However with my last squat workout (the one where I got 240kg even though I failed a previous set on 220kg) I am now officially in the my light phase

Due to the in frequency if me doing shrugs I have always trained to the same note -as heavy as poss for 10-20 reps. Up to now it has always worked but....what I asked myself - why not due phase training on EVERY body part. 

And so now I find myself upon my light phase and with the necessary equipment required for regular training (needed for phase training) it is only natural for me to evolve my workouts in the most professional manner.

My first "light phase" workout on shrugs was simple in principal - to mimic the great Bill Kazmaeir. My father knew Kaz at his peak and asked him how he got such big traps. He said in his American accent "simple! I do sets of 40 on 180kg"

And so if good enough for whom I regard, in my humble opinion, as the strongest man to have ever lived, well it's good enough for "little ol me" haha

Except I consider myself to have some of the strongest traps around -yes I actually do think I'm that strong at them -and so it is only fitting for me to out do the old time great.

My workout was simple

Warmups 

60kg 20reps

100kg 20reps

140kg 20reps

180kg 20reps

200kg 40reps x 4sets

I managed this also despite feeling horrific (heavy cold) but regardless this display gave me great confidence in how I move forward.

So phase training with any luck will push me towards the high repage I desire on weights weighing approximately 400kg! 

I did not film this workout as per my norm, however I have filmed one that is already uploaded onto my youtube channel -houseofdvlin

For those interested I shall post the workout here (at this point I was simply returning to shrugs so bot as good as the workout I briefed you above -yet still a fun one to watch!)

shrugs 18th Jan 2021

240kg 528lb Squat PB

Yesterday was the Second time I have managed to do 240kg on squat.

I am currently specialising in squat and made the decision to do so towards the end of my heavy phase. 

Yesterday's workout was for me the final workout of my heavy phase, and signals the move into the light phase.

I was partly hoping to go for 250kg 550lb but went into the workout open minded with the attitude of only doing what my body was capable of, and if I didnt feel like going for 1 rep max then I would have instead done reps.

However, even though I felt somewhat tired/drained (as I have for about of week - over training) I still felt powerful and before I knew it I was warming up(yes warming up) on 200kg 440lb. 

It took me by surprise how easy this lift was so I jumped up to 220kg 484lb and treated it once again as an easy warmup.

Hahah my mistake it flattened me on my first attempt

But failure can be as valuable as any success. The key is not to be broken by it but to come back stronger.

So I stripped the bar down to 70kg 154lb and cleaned it back up to the rungs, reloaded the bar and jumped straight back on.

Needless to say the second attempt was as easy as it should have been the first time!

So the workout proper had begun! No more warmups haha so 230kg was next. This was remarkably easy and achieved quickly.

240kg 528lb was next loaded. This was my current pb. I achieved this roughly a week prior. On that day I had jumped up 20kg from 220 to 240. Feeling confident and powerful at what with hindsight was the peak of my heavy phase.

Yesterday though I felt somewhat empty, unable to spike my adrenaline or focus fully on an aggressive life style. 

However the grind continues, and sk I put my knee wraps on as tight as poss and went up to the bar.

As I walked out with the bar I felt slightly that I was stumbling. Scary stuff. But i set my feet and then descended. The way down was easy but then the ascent began. I felt resistance immediately but kept moving. At last.i was making noise! I had no choice, the air screaming out of my lungs, I kept pushing through all the pain, and then I reached the lockout.

The lift was mine. Inracked the bar and i screamed out in a mixture if relief and jubilation. 

I collected myself quickly. 250.... no not today hahah no more! And so the heavy phase concluded with confirming to myself that 240 was indeed no fluke.

Now I move onto my light phase. Still specialising in squat. And my body cries with a sigh of relief.

I have already done a light bench workout and stepped up my cardio.

Now, its 6am I'm planning todays workout with my buddy shane.

Shrugs, shrugs and more shrugs haha

I have never put my traps through phaser training. But now I am preparing to compete at powerlifting I may as well treat each body part I train with professional conduct.

So i am planning 200kg 440lb for as many sets of approximately 40 reps as poss.

Let's see how it goes...

Here's some pics from the 240 :)

Of course guys if you are interested in watching more I have all my workouts (well most) filmed and uploaded onto youtube.

Check them out on my channel houseofdevlin, but to help you out here is my last squat (a whole weeks worth) workout video :)

Maddox - 800lb bench press world record attempt - uneven bar