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My first day with a real weight set when I was 14, I hit numbers that some people work years for. In my first year of real (incredibly stupid) training, I hit bigger numbers than most people will in their entire life. The former didn’t have a damn thing to do with how hard I’d worked on the weights, and the latter didn’t have a damn thing to do with how much I knew about training.
The more I learned, the better I became at identifying weaknesses and staying healthy. That may be what pushed me over the edge from “really strong” to “world records,” but I promise you that it will not push you from “average” to “world records.”
I could benefit from (and people like me do benefit from) tacitly implying that we can make you as strong as we are, or that we know some sort of secret. That’s nonsense. If you’re as gifted for strength as I am, I can make you as strong as I am. If you aren’t, I can’t.
Home » What it Takes to Break World Records
SEP 16 2014
What it Takes to Break World Records
Squat-750-Bottom-Position-620x441
This is something I feel like I need to say
And I don’t mean that in a “this needs to be said, so I may as well say it,” way. I mean it in a, “It does not benefit me to say this, and I benefit from not saying it, so I feel like I’m the one who is supposed to say it because then people will actually listen,” way.
This is what it really takes to be the best and break world records in powerlifting.
I don’t broadcast this, so a lot of people – even consistent readers – are unaware that I’ve held three all-time records in powerlifting. Not federation records in some obscure division, but “no one in this weight class in this style of lifting in any federation has ever lifted this much” records. Two have since been broken – my 1714 total with no drugs or knee wraps at 220 pounds, and my 1885 total with no drugs at 242. My 750 squat at 242 is still on the books (powerliftingwatch.com hasn’t updated their records to reflect it yet, so for all I know it’s already been broken with another lift that hasn’t been recorded yet, but it’s still the record to the best of my knowledge), but it wouldn’t surprise me to see it fall soon. But, for a time, I was at the very top of the world of drug free powerlifting in two different divisions.
I don’t say any of this to brag (you’ll see why in the rest of the article), it’s not something I bring up more than is necessary (also to be elaborated on), and I’ve never sought sponsorship for more exposure.
Why not?
That’s the purpose of this article. People wonder what it’s like to be one of the best, I’m going to tell you, and you’re going to be disappointed. But that’s okay, because then you’ll understand.
What did it take for me to break records? Train consistently, identify weaknesses, and avoid injury. Yes, that was entirety of the revolutionary strategy that helped me get to the top.
First, a bit about my background.
My parents got me a weight set when I was 10. It was a small bar (not an Olympic bar) that could only hold 250 pounds. I rushed down on Christmas morning, and, as any true future bro would do, I maxed out on everything. That first morning, I bench pressed 150 and deadlifted all 250 pounds with ease.
Fast forward 4 years. I barely used that little weight set because I wasn’t allowed to bench without a spotter (which was rarely available), and I could deadlift all the weight I had basically until I got bored. Finally I had access to the high school weightroom with full-size Olympic bars and plates. At a bodyweight somewhere around 165-170, I benched 275 and deadlifted 425 that first day in the weight room – keep in mind that I’d done both movements maybe a dozen times in my life, spread over a 4 year period prior to that point – untrained for all intents and purposes.
I took up powerlifting seriously a year later after some concussions knocked me out of basketball and football. I did a little local meet with no training leading up to it and broke the state records. I learned about the 100% raw federation soon after, checked out their record books for my age and weight, and thought, “oh, I can break all those records now,” so over the next few months, I did.
At this time, my training was incredibly stupid. Imagine the ignorance of youth combined with the added arrogance of breaking records with minimal effort, and you’ll have a pretty good idea of how insufferable and closed off to critique and criticism 15 and 16 year old Greg was. My training routine was a high volume, high intensity, high frequency, high band tension, high accessory work, high disregard for life, limb, and proper form monstrosity. And with it, I managed to squat mid 500s, bench 400, and deadlift 600 not long after turning 16 at a bodyweight hovering around 195-205.
I got hurt pretty badly not long after, and proceeded to get pretty bad rehab (I had a torn QL, but they didn’t actually figure that out until I was on my 4th physical therapist). Combine that with the fact that I jumped right back into training full bore every time a PT gave me the green light, re-aggravating the injury within a couple weeks, and you wind up with a very frustrating year. Finally, I just gave up lifting for a while.
I went from being a pretty good athlete to being a pretty good powerlifter, to being a lazy fat slob. I realized one day that I used to be able to run a 5 minute mile, but was having issues walking up stairs or standing up off the ground. I was 260. That wasn’t cutting it. I basically stopped eating, started doing a ton of cardio, and had a strength training routine consisting of only bodyweight pushups and pullups. At the end of 4 months of less than 1000 calories per day, I was 190 and could do 40 strict bodyweight pullups. From there, I started powerlifting again at ground zero. Ground zero was a pretty easy 405 deadlift and 275 bench and (my memory is hazy on this one) either a 275 or 315 squat.
I got back to my old PRs pretty quickly – mid 500s squat, 400ish bench, 600ish deadlift.
After that, I took up a program of daily maxes for squat and bench. I put 100 pounds on my squat and 30 on my bench in 12 weeks, leading up to my 1714 world record at 220.
I was lazy for about 4 months, registered for another meet, trained hard for about 5 months, and put another ~70 pounds on my squat, 10 on my bench, and 80 on my deadlift for my 750 squat and 1885 total at 242.
I’ve since squatted 755 without wraps and benched 475. The squat progress came from working up to a 10rm one week, 8rm the next, 5rm the next, and then starting over until I was pretty sure I was good for a big squat PR. The bench PR came after 3 months of not benching. I did some overhead work, and some weight dips for a few months, laid back down on the bench, and PRed 3 weeks later.
During all this time, I’ve used a variety of training styles. Just about any program out there with a name (
Sheiko, 5/3/1, Westside, etc.), daily maxes, basic linear periodization, and just screwing around and doing what sounded like fun for a month or two at a time. I’ve also tried a variety of different diets. I was eating strict keto for most of my prep leading up to 1714, and a more carb-centric IIFYM approach for 1885.
As long as I was consistently challenging myself, recovering effectively (sleeping/minimizing stress), and not getting hurt, I got stronger, regardless of the methods I was using.
I used to want to pin the success on small factors. “Ah hah! I added 100 pounds to my squat doing daily maxes!” Well yeah, that helped. It was basically a crash course in REALLY teaching my body how to squat. But keep in mind I squatted 545 with godawful form before my body had any idea of how to squat. I also got a lot of mileage out of breathing paused squats (for both squat and deadlift), but that only worked because I had another glaring weakness – super strong legs and a relatively weak torso.
I just lifted weights, practiced the movements, addressed weaknesses, stayed healthy, and broke world records.
No secret formula.
The thing that people, especially other people in my position, don’t want to come to terms with is that innate genetic factors are hugely important. I wanted to believe I was the strongest because I was so smart and worked so hard.
Nonsense. I think I understand training pretty well, and when my training is focused for a meet I do work very hard, but those are small factors compared the more salient issues.
My first day with a real weight set when I was 14, I hit numbers that some people work years for. In my first year of real (incredibly stupid) training, I hit bigger numbers than most people will in their entire life. The former didn’t have a damn thing to do with how hard I’d worked on the weights, and the latter didn’t have a damn thing to do with how much I knew about training.
The more I learned, the better I became at identifying weaknesses and staying healthy. That may be what pushed me over the edge from “really strong” to “world records,” but I promise you that it will not push you from “average” to “world records.”
I could benefit from (and people like me do benefit from) tacitly implying that we can make you as strong as we are, or that we know some sort of secret. That’s nonsense. If you’re as gifted for strength as I am, I can make you as strong as I am. If you aren’t, I can’t.
The range of natural ability really becomes obvious when you start working with general population clients. A lot of powerlifting coaches never see this because they give off a very elitist “if you don’t squat 500 why are you even talking to me? Just push yourself harder, pussy,” vibe. I do my best to be down to earth and approachable, though, so I get a lot of very average clients. I also get a lot of very gifted clients. I put just as much time and effort into both groups.
I’ve had an experienced lifter in his 40s put 30 pounds on his deadlift in 10 weeks for his first triple bodyweight pull. I’ve had an experienced lifter put 115 pounds on her deadlift (345 to 460) in 12 weeks while losing 20 pounds. My sister-in-law pulled 380 at 18 years old with the most basic program imaginable (she only lifted 2 days per week, with relatively low volume because she was in-season focusing on volleyball).
I’ve also had very average people come to me barely benching bodyweight wanting to get a second wheel on the bar, or desperately wanting to squat 315 at 200 pounds, or gunning for their first 400 deadlift after 3 or 4 years of consistent training. And they also make progress, slowly but surely. The game is the same, they work just as hard, but the results are dramatically different.
https://www.strongerbyscience.com/what-it-takes-to-break-world-records/
I dalej:
If most people did the things I have done to reach the level of strength that I have, they would probably improve, but that would not make them lift as much as I do. If a perfectly genetically average person (assuming that exists) was twice as smart about training and worked twice as hard as me, I would still lift more.
“Bro, you’ve been lifting 2 years and you’re still not an intermediate? What’s wrong with you? Train harder and drink more milk, bro.”
Also, something I didn’t realize until I started making more connections in the strength world – a lot of the guys you assume are on drugs are clean, or on amazingly little. A lot of fairly weak people are on everything and the kitchen sink. A lot of people who are on drugs now were already astoundingly strong before they touched anything (can’t name names of obvious legal reasons, so don’t ask). Sure, drugs make a difference, but they don’t make as big of a difference as people like to think.
KEBUL74
ONI tu WODuja a nie puszpul czy split 
, to ze jesz porzeczki nie znaczy ze znajdziesz tu ZROZUMIENIE 
Anonim
Życzę powodzenia.
antek098!
