Larry wheels open powerlifting

Larry wheels open powerlifting DEFAULT

Larry wheels powerlifting program

larry wheels powerlifting program COM FOR LIFTING GEAR, CLOTHES,. This time last year, we were writing . Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form . Images via Instagram @larrywheels. Oct 09, 2019 · The Larry Wheels program consists of a series of different workouts all focused on helping him lift as heavy a weight as possible. Trivia Larry Wheels 500lbs overhead press. During the program, I went from 430lbs (1RM tested, low-bar, belt) to 475lbs (RPE 9. larrywheels. If there is one thing that Larry Wheels is rather familiar with, it is making massive amounts of weight move with ease. Apr 15, 2021 · This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service. Long before he was the new face of powerlifting, world record holder Larry "Wheels" Williams was one of approximately 11,000 children living in foster care in New York City. Final Words. Growing up in poor neighborhoods of Bronx, New York, Larry’s childhood goal was to become stronger and bigger so nobody would bully him. 9k Likes, 318 Comments - Larry (@larrywheels) on Instagram: “It’s coming! @ed_koo working with me until my first show! 6 week strength program in bio for only…” His current look… pretty crazy Jul 12, 2019 · 149. Bodybuilding powerlifting hybrid program. The powerlifter hefted a massive 835lbs and made it look easy. 7-kilogram (275-pound) dumbbell in each hand. At the tail-end of 2020, he scored an incline dumbbell bench press world record by hoisting a 124. Jul 11, 2018 · Learn about bench press basics with Coach John and Larry Wheels. Larry competed in a powerlifting tournament in New York. Larry Wheels set a new personal record in the squat lift. Aug 13, 2021 · Julius Maddox and Larry Wheels trained together, which saw Julius hit a 735lb bench, but fail a 790lb attempt. See full list on generationiron. 8lb plus chains with knee wraps, before eventually making it to the big 952lb squat . Hybrid powerlifting program pdf. Wheels like to focus on different muscle groups each day and he makes sure to eat around 8-9 meals each day. 99 “Since using the program Larry has broken not only the 242 all-time WR but also the 275 All-Time World Record with a 2275 total and the 308 All-Time World Record with 2370 total in the Raw with Sleeves Division! He has broken 3 world records in 3 different weight classes […] #larrywheels #powerlifting #meet http://redcon1army. And then he hurt his bicep on some stones and cashed out. People should give up on buying programs from enhanced lifters just because they lift heavy or are big, coaching is a skill you develop by lifting AND reading/observing/studying. 7lb plus the weight of the chains without wraps, to 687. Wheels has been preparing hard for his chance to win the XPC Powerlifting Meet. Larry wheels hybrid powerlifting program. Sold out. 99. About Me. Professional weightlifter and trainer who is known for his specific workout regimen called the Training Wheels Program. Hybrid powerlifting program pdf Powerlifting olympic lifting hybrid program. Ahead of the upcoming XPC Powerlifting Meet, he was in the gym crushing some more of his records, with massive squats and deadlifts. Before Fame. Larry Wheels set the world record for powerlifting by just 0. The program is designed to peak for powerlifting meet while adding size and strength! Increase your work capacity and conditioning to help prepare your body for later phases of training Increase volume and frequency training so you get a perfect combination of size and strength Peak you for a powerlifting meet while maintaining aesthetics and size Aug 22, 2021 · Larry Wheels has to this day pushed himself to be one of the greatest powerlifters. From ages 7 to 12, he bounced among homes, after his mother lost custody of him. Oct 29, 2018 - 6'2" Eric Kanevsky looking absolutely height-frauded next to 6'1" Larry Wheels WPO Powerlifting - Men's Day. To become a bodybuilding and powerlifting phenomenon at just 24 years old, you need to fuel your gains the right way. They included a variety of content from the meals he ate, to training exercises, to progress pictures of his weight lifting achievements. Larry Wheels went from living in an extreme poverty as a child to becoming one of the strongest power lifters in the world. Whether you are an advanced lifter or just starting out, these bench press basics will help you perform your best! Oct 16, 2018 · Founded in 2011 by John Gaglione, Gaglione Strength is a private Long Island strength training and powerlifting gym located in Farmingdale, NY. $99. Larry will usually limit his daily milk intake, because he’s lactose intolerant. Larry Wheels Workout Routine Jeff Seid Workout Routine Lazar Angelov Workout Routine. Nov 20, 2017 · Larry “Wheels” Williams had a great meet this past weekend at the RPS Powerlifting meet Insurrextion, which was held over the course of November 18-19th. Video credit goes to Larry Wheels. 99 “Since using the program Larry has broken not only the 242 all-time WR but also the 275 All-Time World Record with a 2275 total and the 308 All-Time World Record with 2370 total in the Raw with Sleeves Division! He has broken 3 world records in 3 different weight classes […] Aug 23, 2021 · Larry Wheels: Wiki, Height, Weight, Girlfriend, Net Worth, Steroids. Programming is not magic, read a lot, lift a lot; the rest is just blah. He has also developed himself as an entrepreneur venturing businesses like Personal Record Lifestyle, and Training Wheels Program. Learn about some common misconceptions and the top tips and tricks to help get you started with the bench press. There is Mike Tuchscherer's intermediate program, there's Sheiko, there's Texas etc. Initially, he would train six times per week but found he plateaued out and gains were elusive. Mikael Gomez. Aug 27, 2019 · Kizen Strength and Fat Loss Program Reviews & Results. Apr 01, 2019 · Larry Wheels Hypertrophy Program Reviews. We expect that by now, you would have known a lot about Sergi Constance’s bodybuilding workout plan. Maddox is looking to . Yes you can have very impressive lifts WAY south of 300lb at his height. He then did a few sets with chains too, building from 621. Today we go over how to squat for powerlifting from our winter seminar. Sep 02, 2021 · Larry Wheels is no slouch in the gym. Williams, the only son of a single mother, had bounced from one . Aug 30, 2021 · He, on the other hand, learned about exercise, training, and weightlifting on his own and developed his own training diet plan, which he called The Training Wheels Program, hence the nickname Wheels. Jul 12, 2021 · Larry Wheels hit a new squat PR during his latest training. Julius Maddox is known for his massive bench press skills, with an 800lb world record attempt around the corner. Hybrid powerlifting . Larry Wheels has some truly incredible strength. PR Powerlifting 13mm Belt w/ Lever Buckle - Grey/Black. The two linked up twice for some memorable events. Just finished week two of the Larry Wheels Powerlifting Program!! So basically two weeks down two more to go!! Wish me luck!!🔋LIKE 🔋COMMENT🔋SUBSCRIBE #lar. Yours Today For Just: $19. May 31, 2021 · Larry “Wheels” Williams is known as a world-class powerlifter. COM FOR LIFTING GEAR,. Ahead of this attempt, he hit the gym with Larry Wheels with the two putting up some serious numbers. com The story of how Larry Williams became “ Larry Wheels ”—24-year-old powerlifting prodigy, social media sensation, fast-rising bodybuilder, and aspiring strongman —begins on a Caribbean island, with a skinny teenager hoisting a pair of cinder blocks attached to a broomstick. crossfit #instagood #healthy #powerlifting #fitspo #fitness #instafit #strong # . with one arm on his Instagram account, but he took his fitness to the next level with hard work and putting the right gas in his tank. So now you know about Triple H’s workout routine that keeps him in top shape even in his 50s. To become a powerlifting prodigy at 24 years old, then graduate to aspirations of becoming the World’s Strongest Man, you need a super-sized workout. Pro Strongwoman . COM FOR TRAINING PROGRAMS VISIT PRLIFESTYLE. May 26, 2020 · Dude, Thor took 8 weeks away from his sport, trained for powerlifting and set the 10th highest total of ALL time in the sport. Strongman powerlifting hybrid program. This includes Aleksandr “Schoolboy” Toproll, who is one of the best in the world today. 12,118 likes · 49 talking about this. Larry Wheels reduced his sessions to three times per week and discovered this led to enhanced results. Larry Wheels BOMBS OUT at his Powerlifting Meet Iron Rebel 10% o. Larry Williams, aka Larry Wheels, may have gotten his start showcasing his superhuman feats of strength like bench pressing 225 lbs. Mar 26, 2021 · Powerlifting is a niche sport that focuses on lifting as much weight as humanly possible in three disciplines: the squat, the deadlift and the bench press. Apr 01, 2019 · Larry Wheels Strength Program Reviews. Enjoy this badass motivational video. Training Program Review . Now, Wheels seems to have his focus back on powerlifting and is back to moving some unimaginable weight. Aug 31, 2021 · Larry Wheels crushed a training session that saw him squat 827lb for three wild reps. guineapig October 29, 2019, 1:03pm #1. He began posting pictures to his Instagram in February of 2014. Sep 03, 2021 · Larry Wheels Continues Powerlifting Training with Insane 827lb Triple Squat by Herculean Strength September 3, 2021September 3, 2021 Larry Wheels: From Strength to Strength In preparation for his next competition, powerlifter and youtube personality Larry Wheels returns to the squat rack and hits an 827lb squat for an impressive three reps. Once you complete the whole circuit, you will be resting for 1-2 minutes. Hybrid performance method powerlifting program pdf. The training was in prep for his upcoming return to the competitive powerlifting arena. Aug 05, 2020 · Larry Wheels Diet. The RPS North American and New Jersey Championships was the. Nov 11, 2019 · A post shared by Larry (@larrywheels) on Nov 10, 2019 at 6:42am PST Williams might want to break the all-time bench record, but there is a chance that Maddox could potentially add on to that record. Jan 31, 2018 · With less than three weeks until his first bodybuilding competition, Larry “Wheels” Williams continues on a volume based strength training warpath. Whether it is bodybuilding or professional wrestling, Triple H has been involved with lifting for decades and is still fighting fit. Larry Wheels took time off, trained strongman, and took second place in an amateur comp against a dude with a full time job taking not NEARLY as many drugs. He showed this to be the case yet again, when he hit a massive squat in . Then you will repeat the circuit two more times. Join the G-Team today! Aug 13, 2021 · Message from Larry Wheels – Motivation . (2) $99. PR Powerlifting 13mm Belt w/ Lever Buckle - Blue/Yellow. In this video we go . August 23, 2021. 12,022 likes · 183 talking about this. Powerlifting crossfit hybrid program. 99 “Since using the program Larry has broken not only the 242 all-time WR but also the 275 All-Time World Record with a 2275 total and the 308 All-Time World Record with 2370 total in the Raw with Sleeves Division! He has broken 3 world records in 3 different weight classes […] May 02, 2020 · His first venture was launching the Training Wheels Program, a beginner’s guide on how to build muscle mass and gain significant strength. (4) Mar 08, 2020 · However, Larry Wheels is definitely giving the competition a run for their money with his incredible powerlifting performance on the Arnold stage. The OpenPowerlifting project aims to create a permanent, accurate, convenient, accessible, open archive of the world's powerlifting data. Previous Larry Wheels 650lbs (295kgs) raw bench press PR. His first bodybuilding competition is set to take. The Josh Bryant Powerlifting Program The Westside Barbell Training Program The Lilliebridge Method The Matt Wenning Training Program Jim Wendler’s 5/3/1 Training Program The Stan Efferding Powerlifting Program The Andy Feb 28, 2020 · The personal record wrecking machine that is Larry Wheels has been at it again, crushing his own PRs. He will also drink 3 protein shakes throughout the day in between meals. Jul 09, 2021 · According to Open Powerlifting, Wheels’ best squat in wraps is 328. Not all powerlifting programs are created equal. In that time, the most load I did was 1x385lbs (low-bar, beltless) for the squat and 1x265lbs (competition-style, pause) for bench, both as overwarm singles. August 31, 2021. Personal Record Heavy . He has his own fitness brand Personal Record Lifestyle and is the author of many authentic programs for beginners. Larry Wheels is a famous American Powerlifter, Bodybuilder, Strongman, and Social Media Influencer. Leave a Comment By Kyle Risley Last updated August 27, 2019 As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. If you also want to follow the same, make sure to do so under the supervision . Leave a Comment By Kyle Risley Last updated April 1, 2019 As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. Larry “wheels” williams is out here setting personal records by doing seven reps of 805 pounds, doing three reps of 881 pounds, putting up 500 pounds in a shoulder press and lifting 446pound logs over his head at the 2019 europe’s strongest man competition. Larry likes to describe this bulking diet as 80% junk food and 20% healthy food. This is a typical strongman diet where no food is off limits. TBD 12:00pm-1:00pm Feb 26, 2007 · I can remember looking at various power-lifting web sites for bench press records a while back and coming to the conclusion that peak bench press strength seemed to be around 600-700 lb for 30s, 500-600 lb for 40s, 400-500 lb for 50s, 300-400 lb for 60s, 200-300 lb for 70s, 100-200 lb for 80s. Dec 10, 2017 · 17. com/programs/Larry Wheels / Instagram https:. merch! • • Click link in bio for…” Sep 28, 2019 · Powerlifter larry wheels sets crazy personal record by. Yes he cut weight but saying that 300 lean should be the target, when guys his height set world records at way below, does make the advice to get to 300 lean as a ‘good body weight’ a bit ridiculous. 1 pounds! Talk about snatching victory from the jaws of defeat. Sep 01, 2021 · Larry Wheels spent some time arm wrestling and took on some of the best competitors in the world. He always wanted to be as strong and big as he could be so he trained to . Sep 08, 2021 · A post shared by Larry (@larrywheels) In the full video, Larry Wheels worked his way up to this massive squat with some work without the chains. Oct 26, 2018 · Unconditional: Larry "Wheels" Williams Crushes Powerlifting And Bodybuilding. He had to figure out everything by himself and today is one of the most successful powerlifters and bodybuilders. His body is a symbol of success and hard work. May 30, 2021 · Larry Wheels is an American professional Powerlifter, bodybuilder, and fitness trainer. Long before he was the new face of power lifting, world record holder Larry “Wheels” Williams was one of approximately 11,000 children living in foster care in New York City. . Bicep injuries on stones I think. Below, Larry Wheels shares the grueling deadlift workout he relies on to train for those massive lifts he shares on his Instagram account. Larry grew up in a poor family and spent time in the foster care system. 5ish) and from 290lbs to 305lbs (RPE 9ish) on squat and bench respectively. Regularly called the world’s strongest bodybuilder, Larry Wheels is an athletic phenomenon whose story and advice never fail to inspire. Larry got injured because Strongman and Instagram stunts don’t mix. BODYBUILDER POWERLIFTER STRONGMAN ARM WRESTLER VISIT TEAMPERSONALRECORD. $17. But even if you never intend to train to . He teaches the basics of powerlifting, but also strength development and muscle building. by Derek Hall. - In the tab to the right, input your maximum weights for each of the lifts listed, as well as your projected end date for the program - The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength Jan 02, 2018 · Dude Larry Wheels is 6"1 and set WORLD records at 242. Next Andrey Sapozhonkov benches 265 kg (584 lbs) raw at 88 kg BW (194 lbs) for new ATWR. Larry Wheels. If you live and die for your performance on the powerlifting platform then these programs are for you. Larry Wheels https://www. This week of the Larry Wheels Powerlifting Program was fairly rough! Rough as in I missed some key lifts and I was exhausted, but nonetheless I pulled throug. 1k Likes, 3,266 Comments - Larry (@larrywheels) on Instagram: “937lb/425kg deadlift with no hands! 🤣 Tag a friend to win @pr. Body This year I hit a 900lb deadlift, a 650lb bench, 440lb overhead squat and an 850lb PR Powerlifting 13mm Belt w/ Lever Buckle - Grey/Black. 7 kilograms (725 pounds), which he achieved in 2014 at the age of 19. Completed my second week of the Larry Wheels Powerlifting Program! So two down and two more to go!! Wish me luck! 🔋LIKE🔋COMMENT🔋SUBSCRIBE #larrywheels #po. Still not ready to go so he is back to powerlifting and looking fluffier than ever aiming to break a WR (not too sure but think he mentioned Lilliebridge’s . You can check out footage of the incredible feat of strength below. Oct 29, 2019 · Larry Wheels Powerlifting Comeback Meet. Personal Record Heavy Duty Premium Straps-PR902- Black/Grey. It is based entirely on Larry’s own experiences with powerlifting, as he had to tweak the program many times before it yielded significant results. com Redcon1 T20ThomasMc to save 20% off. TBD 12:00pm-6:00pm Columbus Convention Center - A110 - A115 WPO Championship Series Semi-Finals. Learn how to squat for powerlifting with Larry "Wheels" Williams. We specialize in group training for athletes and adults of all levels looking to improve performance, build lean muscle and drop body fat. Larry Wheels Workout Routine. larry wheels powerlifting program


Long before he was the new face of powerlifting, world record holder Larry "Wheels" Williams was one of approximately 11,000 children living in foster care in New York City. From ages 7 to 12, he bounced among homes, after his mother lost custody of him. At first, he lived with his grandmother, but eventually he was spun fulltime into a system of strangers taking him in, then booting him out. At the age of 12, and no longer in school, Williams walked away from the boroughs of New York City and sought out his mother on the French Caribbean island of Saint Martin, where he lived seaside with her for the next three years.

There were two options for school on Saint Martin, one with instruction taught entirely in French, and the private school full of English-speaking rich kids. Williams couldn't attend either, so he lived without an education, and with few friendships. Although he had his mother now, he felt boxed-in by the sea.

Curling Concrete

"I lived right on the beach," he says in a thick, Bronx accent. "For an adult, it's a dream come true. But as a child, I couldn't drink or smoke now that I was living with my mom. And none of the kids in our area spoke my language. So, I literally had nothing to do except lift weights."

He says he began pumping iron at age 14, but not with a rusted barbell and $100 worth of used plates and dumbbells, the way a lot of kids start. Williams began with only a broomstick accompanied by two cinder blocks, one on each end.

"I made it work," he tells me, laughing like a guy you'd grab a slice with at the pizzeria. He seems funny. He doesn't seem hurt by his impoverished past. "I did biceps curls. And I could bench with the same bar."

Or stick, he means.

"The Internet over there was dial-up," he says. "It was slow, so I couldn't really unwind in my room. Instead, I'd go ride my bike to tire myself out, come back home and work out, go tire myself out some more on the bike, then come home again and sleep."

This went on for a year. He could feel himself getting bigger, stronger, and more functional in the physical spaces he inhabited. Having essentially dropped out of school in the eighth grade, the most basic exercises—born of concrete, stick, and the spinning of two wheels—were his educators now.

Moving Metal

At 15 years old, Williams wanted to join a gym, but wasn't allowed to. The minimum age of gym entry on Saint Martin was 16. At the same time, his mother, waitressing to make ends meet, was ready for change. They'd been reunited for three years now, but the Caribbean wasn't home.

Together, they moved back to the Bronx. Williams joined a gym almost immediately, working at a restaurant to pay for his membership. After a year of lifting weights, he knew two things: First, he was stronger than any grown man in his gym, and second, lifting would be his life.  

"Every now and then, I wonder how my life would have turned out if I'd had a regular mom and dad, a brother, a middle-class childhood full of choices," he says. "I think I would have been lost. The options would have been overwhelming."

He pauses the conversation. Over the phone, he's waiting for me to ask him another question, but I'm thinking about my own life, instead. I wonder if my life has been like the one Williams hints at, middle-class and drifting.

I am on the phone with the strongest man in the world—or in his weight class, anyway. At 270 pounds, he deadlifts 855, his bench is 610, and his squat is precisely 200 pounds more, at a flat 810. What focus must it take to move that kind of metal? And what, I wonder, in all of my life, have I moved that would equal this weight?

Everything He Had

"I guess I could have tried to be a firefighter or NYPD," Williams says. "But the way my life went, powerlifting and bodybuilding were the only things I had an edge in. So, I gave them everything I had."

By the age of 18, Williams entered his first RPS Powerlifting meet. He weighed 247 pounds, but competed in the 275-pound weight class and won. He's been steadily winning, and setting records, since. In November of 2017, he competed in the 275-pound weight class and commandeered a raw, combined world record of 2,275 pounds, roughly the weight of two polar bears.

Within three months of his powerlifting record, Williams had dropped his body weight to 259 pounds and competed in his first bodybuilding competition, the NPC Gold Coast Muscle Classic in California, in February of 2018. He won that, too.

As a crossover from powerlifter to bodybuilder, Williams is a double-threat. And he's even more of a threat because, as he reiterates, "This is everything." And he means, just like when he was a kid, that there literally is nothing else.

Chicken and Rice, and Sometimes a Pop Tart

Right now, Williams trains six days a week—three days focused on powerlifting movements, and three on isolation work, doing reps to failure for his bodybuilding cut. Protein shakes nag at his stomach, so his calories and protein arrive the old-fashioned way: from food.

He eats lean chicken and white rice six times a day. He might add barbecue sauce if he's "feeling it." A couple of times a week, he might have a steak and a sweet potato, but red meat gets expensive, whereas the chicken comes to him in bulk, from a friend hooking him up. On a regular basis, Williams also takes fish oil, pre-workout, and MHP's BCAA XL Energy, which he mixes into a five-gallon jug of water and drinks throughout the day.

His minimalist diet leads to generally clean eating, but he's careful to dirty things up a little, too, so that his body has something to feed from. To stockpile the fats and carbs needed for burning, he supplements with peanut butter and jelly sandwiches and the occasional Pop Tart.

Strongest in the World (More or Less)

For most of us, a part of growing up means contemplating extremes and anomalies. There is good and evil in the world, we are told. In lore, the wickedest can speak to snakes. Women with headscarves and a crystal ball will see into the future or convene with the dead. Beneath some seas, mermaids swim and sing. And here on land, the strongest man in the world is an object of fascination, revered, but ultimately considered to be fantastical, not real.

Williams doesn't seem to have thought much about these things. Perhaps the ever-changing roof over his head and the mother in a distant land were the spokes of a wheel he clung to, revolving, like hanging from the side of a moving Ferris wheel in deep night. When it stopped, Williams somehow landed sure-footed, spot-lit by sunshine.

I ask him what it's like to be a phenomenon, and he laughs. This is the laugh of one of the strongest in the world, I think.

And then he tells me, "This is just a stopover. In the mind of a champion, there is never enough. I've broken two records, but I'm not even close to satisfied. On the Monday after my last world record, I was back in the gym."

Later, stopped at a red light on my way home, I think about the comic books under my bed as a kid, and the lion tamers at the circus, and the astronauts on TV wearing bubble-shaped helmets. In the cars all around me, every driver is on a cell phone, and none of them look like the stuff of legend. Yet all of them, including myself, believed in that possibility, if only at first.

And this is why the lore is created, to allow us something to believe in, something greater than ourselves to fight against or, in better scenarios, to work toward becoming: something magnificent, and otherworldly. We just rarely expect people to get there, is all.


Williams hopes to set another powerlifting world record at the 2018 U.S. Open, in a third weight class. Additionally, he'll be going to the NPC National Bodybuilding Championships in Miami in November. And he's starting a clothing line, too.

His goals are year-long. He doesn't do the five-year plan because too much happens from month to month, he says. And, like dozens of other successful people I've interviewed, he spends very little time dwelling on the past.

"Right now," he says, "I spend every single day visualizing myself on the platform, squatting, benching, developing what's needed to take the record in May. When I'm not doing that, I'm thinking about my meals. Am I on track? That's what's on my mind. And visualizing myself with the award, with the metal around my neck."

When I ask him what his mom thinks of his success, he confesses that she's not an aficionado of the sport. "She's just knows that I'm strong, and that I'm big," he says.

And then he asks me, "What do you call that love that doesn't need anything in return?"

"Unconditional," I tell him.

Williams, in an accent like a Bronx fist-bump says to me, "That's all I need."

I think about him going from lifting cinder blocks as a kid to polar bears as a man. For a guy from the system, he seems to have it all—both grit and love.

And who among us, I wonder, needs anything else?

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IPF World Champion Dean Bowring performing the three Powerlifting moves.jpg

The deadlift being performed by 2009 IPF World Champion Dean Bowring

First played20th century or earlier, United States
TypeInternational Powerlifting Federation (IPF) weight classes:
  • Women: 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg, 84 kg, 84 kg+
  • Men: 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+
World Games1981 – present

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effort of a barbell loaded with weight plates. Powerlifting evolved from a sport known as "odd lifts", which followed the same three-attempt format but used a wider variety of events, akin to strongman competition. Eventually odd lifts became standardized to the current three.

In competition, lifts may be performed equipped or un-equipped (typically referred to as 'classic' or 'raw' lifting in the IPF specifically). Equipment in this context refers to a supportive bench shirt or squat/deadlift suit or briefs. In some federations, knee wraps are permitted in the equipped but not un-equipped division; in others, they may be used in both equipped and un-equipped lifting. Weight belts, knee sleeves, wrist wraps and special footwear may also be used, but are not considered when distinguishing equipped from un-equipped lifting.[1]

Competitions take place across the world. Powerlifting has been a Paralympic sport (bench press only) since 1984 and, under the IPF, is also a World Games sport. Local, national and international competitions have also been sanctioned by other federations operating independently of the IPF.


Early history[edit]

The roots of powerlifting are found in traditions of strength training stretching back as far as ancient Greek and ancient Persian times. The idea of powerlifting originated in ancient Greece, as men lifted stones to prove their strength and manhood.[2] Weightlifting has been an official sport in the Olympic Games since 1896.[2] The modern sport originated in the United Kingdom and the United States in the 1950s. Previously, the weightlifting governing bodies in both countries had recognized various "odd lifts" for competition and record purposes. During the 1950s, Olympic weightlifting declined in the United States, while strength sports gained many new followers. People did not like the Olympic lifts Clean and Press, Snatch and Clean and Jerk.[3] In 1958, the AAU's National Weightlifting Committee decided to begin recognizing records for odd lifts. A national championship was tentatively scheduled for 1959, but never happened. The first genuine national "meet" was held in September 1964 under the auspices of the York Barbell Company. Ironically, York Barbell owner Bob Hoffman had been a longtime adversary of the sport, but his company was now making powerlifting equipment to make up for the sales it had lost on Olympic equipment.

In 1964, some powerlifting categories were added to the Tokyo Paralympic Games for men with spinal cord injuries. More categories of lifting were added as time went by. In the 2000 Paralympic Games in Sydney, women were finally invited to participate in powerlifting. Finally, both men and women were allowed to compete in all 10 weight classes of powerlifting.[2]

During the late 1950s, Hoffman's influence on Olympic lifting and his predominately Olympic-based magazine Strength and Health were beginning to come under increasing pressure from Joe Weider's organization. In order to combat the growing influence of Weider, Hoffman started another magazine, Muscular Development, which would be focused more on bodybuilding and the fast-growing interest in odd lift competitions. The magazine's first editor was John Grimek. During the late 1950s and early 1960s, various odd lift events gradually developed into the specific lifts of the bench press, squat, and deadlift, and they were lifted in that order. Hoffman became more and more influential in the development of this new lifting sport and organized the Weightlifting Tournament of America in 1964, effectively the first USA National championships. In 1965, the first named USA National Championships were held. During the same period, lifting in Britain also had factions. In the late 1950s, because members of the ruling body (BAWLA, the British Amateur Weight Lifters' Association) were only interested in the development of Olympic lifting, a breakaway organization called the Society of Amateur Weightlifters had been formed to cater for the interests of lifters who were not particularly interested in Olympic lifting.

Although at that time there were 42 recognized lifts, the "Strength Set" (biceps curl, bench press, and squat) soon became the standard competition lifts, and both organizations held Championships on these lifts (as well as on the Olympic lifts) until 1965. In 1966, the Society of Amateur Weightlifters rejoined BAWLA and, in order to fall into line with the American lifts, the biceps curl was dropped and replaced with the deadlift. The first British Championship was held in 1966. During the late 1960s and at the beginning of the 1970s, various friendly international contests were held. At the same time, in early November of each year and to commemorate Hoffman's birthday, a prestigious lifting contest was held. In 1971, it was decided to make this event the "World Weightlifting Championships". The event was held on the morning of 6 November 1971, in York, Pennsylvania. There was no such thing as teams and thus the event consisted of a large group of American lifters, four British lifters, and one lifter from the West Indies. All of the referees were American. Weights were in pounds. Lifting order was "rising bar", and the first lift was the bench press. There was no such thing as a bench shirt or squat suit, and various interpretations were held regarding the use and length of knee wraps and weightlifting belts. The IPF rules system did not exist yet, nor had world records been established.

Because of the lack of formalized rules, some disputes occurred.

There was no 52 kg class, 100 kg class, or 125 kg class.

At the first World Championships, one of the American super-heavyweights, Jim Williams, benched 660 lbs on his second attempt (no shirt), and almost locked out 680 lbs on a third attempt. Some other notable lifts were Larry Pacifico benching 515 lbs in the 90 kg class, John Kuc deadlifting 820 lbs, and Vince Anello attempting 800 lbs at 90 kg.[4]Hugh Cassidy and Williams both totalled 2,160 lbs, but Cassidy got the win because of a lower bodyweight in the Super heavyweight division.

In 1972, the 'second' AAU World Championships were held, this time over two days – 10 and 11 November. This time there were 8 lifters from Great Britain (two of whom, Ron Collins and John Pegler, did stints as Referees), six Canadians, two Puerto Ricans, three Zambians, and one from the West Indies. With 67 lifters in all, the other 47 were Americans. Lifts were measured in pounds, the bench press was the first lift, and there were still no suits, power belts, or knee wraps. New Zealand's Precious McKenzie won his 'second' world title totalling 550 kg at 56 kg. Mike Shaw 'lost' his world title, which he had won the previous year, to American Jack Keammerer. Ron Collins made up for his 'bomb' on the bench in 1971 and stormed to the 75 kg title. Pacifico won against another American, Mel Hennessey, at 110 kg, both with enormous benches of 260 kg and 255 kg. At Super (over 110 kg) John Kuc beat Jim Williams with an incredible 2,350 lbs total (raw). Kuc squatting 905 lbs for a record squat and attempting a 397½ (875 lbs) deadlift again, and Williams benching a massive 307½ (675 lbs) – the greatest bench press ever at the time, before just missing with 317½ (700 lbs).[5]Jon Cole, the Super heavyweight winner of the US Senior Championships 1972 and holder of the greatest total at that time with 1,075 kg (2,370 lbs), didn't show up to take on Kuc.

IPF and after[edit]

The International Powerlifting Federation was formed immediately after the contest and so none of the lifts could be yet registered as official world records. The 1973 Worlds was also held in York. This time there were only 47 entrants: one Swedish, one Puerto Rican (Peter Fiore, who was lifting for Zambia), two Canadians, one West Indian, eight British, and the rest Americans. The officiating became increasingly international and included Tony Fitton and Terry Jordan from Britain, a Canadian, and a Zambian. American Bob Crist was the IPF President and another American, Clarence Johnson, was vice-president. 1973 was the first time that the lifts were done in the order now recognized – squat, bench press, deadlift (although still lifting in pounds). Precious Mackenzie won his third World title, easily beating American teenager Lamar Gant. 1974 was the first time that teams had to be selected in advance. With 74 entrants, this was the largest Worlds so far. The 52 kg class was introduced, and nine lifters entered. In 1975, the World Championships was held outside America for the first time, at the town hall in Birmingham, hosted by Vic Mercer. 82 lifters entered. Unusually for a competition, the super-heavyweights lifted first. This was because the television company filming the event was only interested in filming the "big guys". Hoffman sent over tons of equipment for this contest and did not take it back, and local legend says it is all still being used in Birmingham and the wider West Midlands region.

The establishment of the IPF in 1973 spurred the establishment of the EPF (European Powerlifting Federation) in 1974. Since it was closely associated with bodybuilding and women had been competing as bodybuilders for years, the new sport was opened to them very quickly. The first U. S. national championships for women were held in 1978 and the IPF added women's competition in 1979. In the US, the Amateur Sports Act of 1978 required that each Olympic or potential Olympic sport must have its own national governing body by November 1980. As a result, the AAU lost control of virtually every amateur sport. The USPF was founded in 1980 as the new national governing body for American powerlifting. Soon, controversy over drug testing would cause powerlifting to splinter into multiple federations. In 1981, the American Drug Free Powerlifting Association (ADFPA), led by Brother Bennett, became the first federation to break away from the USPF, citing the need to implement effective drug testing in the sport.[6] Meanwhile, the IPF was moving towards adopting drug testing at international meets, and requiring member nations to implement drug testing at national meets as well. In 1982, drug testing was introduced to the IPF men's international championship, although the USPF championships that year did not have drug testing.[7]

The IPF's push for drug testing was resisted by some American lifters, and in 1982 Larry Pacifico and Ernie Frantz founded the American Powerlifting Federation (APF), which advertised its categorical opposition to all drug testing.[6]

In 1987, the American Powerlifting Association (APA) and World Powerlifting Alliance (WPA) were formed by Scott Taylor. The APA and WPA offer both drug tested and non-tested categories in most of their competitions. As of 2018 the WPA has 50+ affiliate nations.

Ultimately, the USPF failed to conform to IPF demands and was expelled from the international body in 1997, with the ADFPA, now named USA Powerlifting (USAPL), taking its place.[8] Despite the trend towards more and more federations, each with their own rules and standards of performance, some powerlifters have attempted to bring greater unity to the sport. For example, 100% RAW promoted unequipped competition and merged with another federation, Anti-Drug Athletes United (ADAU), in 2013.[9] The Revolution Powerlifting Syndicate (RPS), founded by Gene Rychlak in 2011, might also be considered a move towards greater unity, as the RPS breaks the tradition of charging lifters membership fees to a specific federation in addition to entry fees for each competition.[10] Also, some meet promoters have sought to bring together top lifters from different federations, outside existing federations' hierarchy of local, regional, national and international meets; a prominent example of this is the Raw Unity Meet (RUM), held annually since 2007.[11]

Developments in equipment and rules[edit]

As new equipment was developed, it came to distinguish powerlifting federations from one another. Weight belts and knee wraps (originally simple Ace bandages) predated powerlifting, but in 1983 John Inzer invented the first piece of equipment distinct to powerlifters—the bench shirt.[12] Bench shirts and squat/deadlift suits (operating on the same principle) became ubiquitous in powerlifting, but only some federations adopted the latest and most supportive canvas, denim, and multiply polyester designs, while others such as the IPF maintained more restrictive rules on which supportive equipment could be used.[13] The Monolift, a rack in which the bar catches swing out and eliminate the walkout portion of the squat, was invented by Ray Madden and first used in competition in 1992.[14] This innovation was adopted by some federations and forbidden in others. Other inventions included specialized squat bars and deadlift bars, moving away from the IPF standard of using the same bar for all three lifts.

The rules of powerlifting have also evolved and differentiated. For example, in ADFPA/USAPL competition, the "press" command on the bench press was used, not used,[15] and then used again, following a 2006 IPF motion to reinstate this rule.[16] IPF rules also mandate a "start" command at the beginning of the bench press. Many other federations, for example the Natural Athlete Strength Association (NASA), have never used the "start" command.[17] As a further example of diversifying rules of performance, in 2011 the Southern Powerlifting Federation (SPF) eliminated the "squat" command at the beginning of the squat.[18] Some federations also now allow the sumo variation of the deadlift, which varies with the feet being considerably wider apart and some tension taken off the lower spine being taken up by the legs. Many communities and federations do not class the sumo variation as a technical deadlift.[19]

Supportive equipment[edit]

In powerlifting, supportive equipment refers to supportive shirts, briefs, suits, and sometimes knee wraps made of materials that store elastic potential energy and thereby assist the three lifts contested in the sport: squat, bench press and deadlift.[20] Some federations allow single ply knee sleeves, which contestants can put on and off by themselves, and wraps for wrists in raw competition, while some don't and there are also some federations that hold raw records with and without wraps like GPA. Straps are also used, as help with deadlift in case of a weak grip but are not allowed by any federations in official competitions. A belt is the only supportive equipment that is allowed by all federations in raw competition. The use of supportive equipment distinguishes 'equipped' and 'un-equipped' or 'raw' divisions in the sport, and 'equipped' and 'unequipped' records in the competition lifts. The wide differences between equipped and unequipped records in the squat and bench suggest that supportive equipment confers a substantial advantage to lifters in these disciplines.[21] This is less evident in the case of the deadlift, where the lack of an eccentric component to the lift minimizes how much elastic energy can be stored in a supportive suit. Supportive equipment should not be confused with the equipment on which the lifts are performed, such as a bench press bench, conventional or monolift stand for squat or the barbell and discs; nor with personal accessories such as a weightlifting belt that may allow greater weight to be lifted, but by mechanisms other than storing elastic energy. Chalk is commonly used by lifters to dry the hands, especially to reduce the risk of folding and pinching of skin while gripping the deadlift. Chalk can also be added to the shoulders for squatting and on the back for bench pressing to reduce sliding on the bench.[22]

Principles of operation[edit]

Supportive equipment is used to increase the weight lifted in powerlifting exercises.[21][23][24] A snug garment is worn over a joint or joints (such as the shoulders or hips). This garment deforms during the downward portion of a bench press or squat, or the descent to the bar in the deadlift, storing elastic potential energy.[25] On the upward portion of each lift, the elastic potential energy is transferred to the barbell as kinetic energy, aiding in the completion of the lift.[20][26] Some claim that supportive equipment prevents injuries by compressing and stabilizing the joints over which it worn.[26] For example, the bench shirt is claimed to support and protect the shoulders.[21] Critics point out that the greater weights used with supportive equipment and the equipment's tendency to change the pattern of the movement may compromise safety, as in the case of the bar moving towards the head during the upward portion of the shirted bench press.[27]

Material and construction[edit]

Different materials are used in the construction of supportive equipment. Squat suits may be made of varying types of polyester, or of canvas. The latter fabric is less elastic, and therefore considered to provide greater 'stopping power' at the bottom of the movement but less assistance with the ascent.[24] Bench shirts may be made of polyester or denim,[23] where the denim again provides a less-elastic alternative to the polyester. Knee wraps are made of varying combinations of cotton and elastic.[28] Supportive equipment can be constructed in different ways to suit lifters' preferences. A squat or deadlift suit may be constructed for a wide or a narrow stance; and a bench shirt may be constructed with 'straight' sleeves (perpendicular to the trunk of the lifter) or sleeves that are angled towards the abdomen. The back of the bench shirt may be closed or open, and the back panel may or may not be of the same material as the front of the shirt. Similarly, 'hybrid' squat suits can include panels made from canvas and polyester, in an effort to combine the strengths of each material. When two or more panels overlay one another in a piece of supportive equipment, that equipment is described as 'multi-ply', in contrast to 'single-ply' equipment made of one layer of material throughout.[24]

Raw powerlifting[edit]

Unequipped or "raw" (often styled as RAW) or classic powerlifting has been codified in response to the proliferation and advancement of bench shirts and squat/deadlift suits. The AAU first began its raw division in 1994 and the term "raw" was coined by Al Siegal who later formed the ADAU in 1996. The 100% RAW federation was founded in 1999;[29] within a decade, many established federations came to recognize "raw" divisions in addition to their traditional (open) divisions permitting single-ply or multi-ply equipment. RAW during this time frame however was looked upon as a beginners stage by the elite lifters in powerlifting. In January 2008 the Raw Unity Meet (simply known as "RUM") was formed by Eric Talmant and Johnny Vasquez. This contest became the turning point in raw lifting.[citation needed] It was a crucial contest that gathered the best lifters under one roof regardless of gear worn to compete without equipment. Brian Schwab, Amy Weisberger, Beau Moore, Tony Conyers, Arnold Coleman and Dave Ricks were among the first Elite lifters to remove their equipment and compete raw. RUM spearheaded raw lifting into what it has become today.[citation needed] United Powerlifting Association (UPA) established a standard for raw powerlifting in 2008[30] and USAPL held the first Raw Nationals in the same year.[31] Eventually, IPF recognized raw lifting with the sanction of a "Classic 'Unequipped' World Cup" in 2012, and published its own set of standards for raw lifting.[32] By this time, the popularity of raw lifting has surged to the point where raw lifters came to predominate over equipped lifters in local meets.[33][34] Note that the IPF's use of the word 'classic' to describe raw powerlifting is differentiated from most other powerlifting federations' use of the word to differentiate between 'classic raw' and 'modern raw': classic raw is still unequipped but allows the use of knee wraps while modern raw allows knee sleeves at most. The IPF does not allow knee wraps in its unequipped competitions and would thus be considered 'modern raw' but the IPF does not recognize the word 'raw.'

The use of knee sleeves in unequipped powerlifting has brought about much debate as to whether certain neoprene knee sleeves can actually assist a lifter during the squat. Some lifters purposely wear knee sleeves which are excessively tight and have been known to use plastic bags and have others to assist them get their knee sleeves on. This led to the IPF mandating that lifters put on their knee sleeves unassisted.[35]

Equipped powerlifting[edit]

Equipped lifters compete separately from raw lifters. Equipped lifters will wear a squat suit, knee wraps, a bench shirt, and a deadlift suit. These four things are what separate equipped lifters and raw lifters. A squat suit is made of an elastic-like material, and a single-ply polyester layer. This allows a competitor to spring out of the bottom of a squat (called "pop out of the hole" in Powerlifting circles) by maintaining rigidity, keeping him or her upright and encouraging their hips to remain parallel with the floor. This allows lifters to lift more weight than would normally be possible without the suit. There are also multi-ply suits giving the lifter even more rigidity, like that of a traditional canvas suit, with the same pop as a single-ply suit or briefs but are exponentially harder to use, and are usually reserved for the top lifters.[36] During the squat, lifters also tend to wear knee wraps. Even though knee wraps will be a sub-classification of raw lifting it will still be worn by equipped lifters. A raw lifter who would squat in knee wraps will have the weight lifted noted as "in wraps" to distinguish this from the other raw lifters. Knee wraps are made out of the same, or very similar, elastic material as wrist wraps are made out of. They are wrapped around the lifters knees very tightly with the lifter usually not being able to do it himself and needing someone to assist them in doing so. The knee wraps are wrapped in a spiral or diagonal method. The knee wraps build elastic energy during the eccentric part of the squat and once the lifter has hit proper depth the lifter will start the concentric part of the movement releasing this elastic energy and using it to help them move the weight upwards. It gives the lifter more spring, or pop out of the hole of the squat resulting in a heavier and faster squat.

For the bench press, there are also single-ply and multi-ply bench shirts that work similarly to a squat suit. It acts as artificial pectoral muscles and shoulder muscles for the lifter. It resists the movement of the bench press by compressing and building elastic energy. When the bar is still and the official gives the command to press the compression and elastic energy of the suit aids in the speed of the lift, and support of the weight that the lifter would not be able to provide for himself without the bench shirt. In order to achieve proper tightness and fitting the lifter must be assisted when putting the bench shirt on for it is not possible to be done alone.

For the deadlift suit, there is single-ply and multi-ply as well. The elastic energy is built when the lifter goes down to set up and place their grip on the bar before lifting even starts. The deadlift suit aids in getting the weight off the floor, considered to be the first part of the movement, but not very helpful on the lockout portion of the deadlift, known as the second part of the movement.

Classes and categories[edit]

Weight Classes:

Most powerlifting federations use the following weight classes:[37][38][39]

Men: 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 100 kg, 110 kg, 125 kg, 140 kg, 140 kg+

Women: 44 kg, 48 kg, 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 90 kg+

However, in 2011, the IPF introduced the following new weight classes:

IPF Weight Classes:

Men: up to 53 kg (Sub-Junior/Junior), 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+

Women: up to 43 kg (Sub-Junior/Junior), 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg,[40] 84 kg, 84 kg+

Age categories

This depends on the federation generally but averages are as follows:

15-18 (Sub-Jr), 19-23 (Jr), Any age(Open), 40+(Masters)

The IPF uses the following age categories: sub-junior (18 and under), junior (19-23), open (24-39), masters 1 (40-49), masters 2 (50-59), masters 3 (60-69), masters 4 (70+). Age category is dependent on the year of the participant's birth. For example, if the participant turns 18 years old in January, he or she is still considered a Sub-junior until the end of that calendar year. Other federations typically break the Masters' categories down to 5-year increments, for example, 40–44, 45–49, 50–54, etc. Some federations also include a sub-master class from 33 (or 35) to 39.


There are multiple types of grip in powerlifting. Not all are allowed in competitions, and some federations may require athletes to specifically use one of these grip types when competing. There are couple of classifications:

  • Considering the position of the barbell in the hand
    • Full grip - mostly used in squats, military press and push press
    • Fingertip grip - mostly used in deadlift
  • Considering the position of the thumb
    • Regular grip
    • Thumbless, suicidal, false, monkey or open-hand grip - mostly used in squats and recreational bench press
    • Hook grip - sometimes used in deadlift
  • Considering the orientation of the palm
    • Prone/pronated or overhand or double overhand grip - used in bench press and deadlift; the last term is almost exclusively used when talking about deadlift
    • Reverse or supine/supinated or underhand grip - sometimes used in bench press
    • Alternated or mixed grip - one hand is supinated and the other is pronated; often used in deadlift
  • Considering the distance between hands - almost exclusively used when talking about bench press
  • Combinations
    • Thumbless mixed grip - sometimes used in deadlift


A powerlifting competition takes place as follows:

Each competitor is allowed three attempts on each of the squat, bench press, and deadlift, depending on their standing and the organization they are lifting in. The lifter's best valid attempt on each lift counts toward the competition total. For each weightclass, the lifter with the highest total wins. In many meets, the lifter with the highest total relative to their weight class also wins. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.[41]

Competitors are judged against other lifters of the same gender, weight class, and age. This helps to ensure that the accomplishments of lifters like Lamar Gant, who has deadlifted 5 times his bodyweight, are recognized alongside those of Benedikt Magnússon, the current All-time deadlift world record holder.

Comparisons of lifters and scores across different weight classes can also be made using handicapping systems. World federations use the following ones: IPF Points (IPF), Glossbrenner (WPC), Reshel (APF, GPC, GPA, WUAP, IRP), Outstanding Lifter (aka OL or NASA), Schwartz/Malone, Siff; for cadet and junior categories Foster coefficient is mostly used, while for master categories (above 40 years old) McCulloch or Reshel coefficients.[42][43] Winner of a competition based on an official coefficient used by presiding world federation is called best lifter.

During the 2016 World Open Powerlifting Championships, the three best competitors were Fedosienko Sergey, Summer Blaine, and Olech Jaroslaw. The country with the most combined points was Ukraine, who beat the next best team United States by close to 100 points. The 2016 championships did not see the same athletic stand out that the 2015 championships did by athlete Samuel Ogden from Ohio.[44]


In a powerlifting competition, sometimes referred to as standard competition, there are three events: bench press, squat and deadlift. Placing is achieved via combined total. Some variations of this are found at some meets such as "push-pull only" meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets (or full meets) are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a meet, the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls, this will normally occur before the squat event.

There are also, though very rarely, endurance meets (or "for repetitions" meets) where lifters compete in number of repetitions of exercise with the same weight (most often bench press and most often the weight is equal to lifter's weight). WDFPF held such competitions.



There are two types depending on equipment used: conventional stand and monolift stand. In case of the former lift is called walked out squat and in case of the latter lift is called monolift squat. Most powerlifting federations allow for monolift squats. The ones that do not are the IPF, IPL and the WDFPF.[45]

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter's shoulders. At the referee's command the lift begins. The lifter creates a break in the hips, bends their knees and drops into a squatting position with the hip crease (the top surface of the leg at the hip crease) below the top of the knee. The lifter then returns to an erect position. At the referee's command the bar is returned to the rack and the lift is completed.

  • After removing the bar from the racks while facing the front of the platform, the lifter may move forward or backward to establish the lifting position. The top of the bar not more than 3 cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and/or fingers gripping the bar, and the feet flat upon the platform with the knees locked.
  • The lifter shall wait in this position for the head referee's signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned. The head referee's signal shall consist of a downward movement of the arm and audible command "Squat".
  • Upon receiving the head referee's signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of knees.
  • The lifter must recover at will, without double bouncing, to an upright position with the knees locked. The bar may stop, but there must be no downward motion during recovery. As soon as the lifter demonstrates a controlled final position, the head referee will give the signal indicating completion of the lift and to replace the bar.
  • The signal to replace the bar will consist of a backward motion of the arm and the audible command "Rack". The lifter must then make a reasonable attempt to return the bar to the racks.
  • The lifter shall face the front of the platform, towards the head referee.
  • The lifter shall not hold the collars or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the collar.
  • Not more than five and not less than two loaders/spotters shall be on the platform at any time.
  • The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.
  • The lifter will be allowed only one commencement signal per attempt.
  • The lifter may be given an additional attempt at the same weight at the head referee's discretion if failure in an attempt was due to any error by one or more of the spotters.

Causes for being triple red lighted (failing lift)[edit]

  • Failure to observe the head referee's signals at the commencement or completion of a lift.
  • Double bouncing or more than one recovery attempt at the bottom of the lift.
  • Failure to assume an upright position with knees locked at the commencement and completion of the lift.
  • Movement of the feet laterally, backward or forward that would constitute a step or stumble.
  • Failure to bend the knees and lower the body until the surface of the legs at the hip joint is lower than the tops of the knees.
  • Any resetting of the feet after the squat signal.
  • Contact with the bar by the spotters between the referee's signals.
  • Contact of elbows or upper arms with the legs.
  • Failure to make a reasonable attempt to return the bar to the racks.
  • Any intentional dropping or dumping of the bar.

Bench press[edit]

With his or her back resting on the bench, the lifter takes the loaded bar at arm's length. The lifter lowers the bar to the chest. When the bar becomes motionless on the chest, the referee gives a press command. Then the referee will call 'Rack' and the lift is completed as the weight is returned to the rack.

  • The front of the bench must be placed on the platform facing the head referee.
  • The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface. The lifter's shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.
  • To achieve firm footing, a lifter of any height may use discs or blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface. If blocks are used, they shall not exceed 45 cm x 45 cm.
  • Not more than five and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist a personal spotter in removing the bar from the racks. Only designated spotters may remain on the platform during the lift. The lift off must be to arm's length and not down to the chest. A designated spotter, having provided a centre lift off, must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave the platform area and/or in any way distracts or impedes the head referees' responsibilities, the referees may determine that the lift is unacceptable, and be declared "no lift" by the referees and given three red lights.
  • The spacing of the hands shall not exceed 81 cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance. If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifters responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter's time for that attempt. The reverse or underhand grip is forbidden, as is a thumbless grip.
  • After receiving the bar at arm's length, the lifter shall lower the bar to the chest and await the head referees' signal.
  • The signal shall be an audible command "Press" and given as soon as the bar is motionless on the chest. As long as the bar is not so low that it touches the lifter's belt, it is acceptable.
  • The lifter will be allowed only one commencement signal per attempt.
  • After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter's attempt to press upward. The lifter will press the bar to straight arm's length and hold motionless until the audible command "rack" is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.

Causes for disqualification[edit]

  • Failure to observe the referee's signals at the commencement or completion of the lift.
  • Any change in the elected position that results in the buttocks breaking contact with the bench or lateral movement of the hands (between the referee's signals). Any excessive movement or change of contact of the feet during the lift proper.
  • Allowing the bar to sink into the chest after receiving the referee's signal.
  • Pronounced uneven extension of the arms during or at the completion of the lift.
  • Any downward motion of the bar during the course of being pressed out.
  • Contact with the bar by the spotters between the referee's signals.
  • Any contact of the lifter's shoes with the bench or its supports.
  • Deliberate contact between the bar and the bar rest uprights during the lift to assist the completion of the press.
  • It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arm's length. Such spotters shall not return to the platform upon completion or failure of the attempt. It is especially important for a spotter providing a centre lift off to leave the platform quickly so as not to impair the head referee's view. Failure of any personal spotters to leave the platform may cause disqualification of the lift.


In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The lifter pulls the weights off the floor and assumes an erect position. The knees must be locked and the shoulders back, with the weight held in the lifter's grip. At the referee's command the bar will be returned to the floor under the control of the lifter.

  • The bar must be laid horizontally in front of the lifter's feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect. The bar may stop but there must be no downward motion of the bar.
  • The lifter shall face the front of the platform.
  • On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect.
  • The head referee's signal shall consist of a downward movement of the arm and the audible command "Down". The signal will not be given until the bar is held motionless and the lifter is in an apparent finished position.
  • Any raising of the bar or any deliberate attempt to do so will count as an attempt.

Causes for disqualification[edit]

  • Any downward motion of the bar before it reaches the final position.
  • Failure to stand erect.
  • Failure to lock the knees straight at the completion of the lift.
  • Supporting the bar on the thighs during the performance of the lift. 'Supporting' is defined as a body position adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.
  • Movement of the feet laterally, backward or forward that would constitute a step or stumble.
  • Lowering the bar before receiving the head referee's signal.
  • Allowing the bar to return to the platform without maintaining control with both hands.


Weight training[edit]

Powerlifters practice weight training to improve performance in the three competitive lifts—the squat, bench press and deadlift. Weight training routines used in powerlifting are extremely varied. For example, some methods call for the use of many variations on the contest lifts, while others call for a more limited selection of exercises and an emphasis on mastering the contest lifts through repetition.[46] While many powerlifting routines invoke principles of sports science, such as specific adaptation to imposed demand (SAID principle),[47] there is some controversy around the scientific foundations of particular training methods, as exemplified by the debate over the merits of "speed work" using velocity based training or training to attain maximum acceleration of submaximal weights.[48] Powerlifting training differs from bodybuilding and weightlifting, with less focus on volume and hypertrophy than bodybuilding and less focus on power generation than weightlifting.[49][50]

Common set & rep schemes are based on a percentage of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set.[51]

Recent advances in the accessibility of reliable and affordable technology has seen a rise in the popularity of velocity based training as a method to autoregulate daily training loads based on bar speed as a marker of readiness and neural fatigue status.[52] Research has shown this to be effective when used both generally or on an individualised basis,[53] and in some studies a superior programming methodology to percentage systems.[54][55]

Accessory movements are used to complement the competition lifts. Common accessory movements in powerlifting include bent over row, good mornings, pull ups and dips.

Variable resistance training[edit]

Variable resistance training relies upon adjusting resistance for stronger and weaker parts of a lift. Any given movement has a strength phase sequence which involves moving through phases where a person is relatively stronger or weaker. This is commonly called a ‘strength curve’ which refers to the graphical representation of these phases.[note 1] These phases are based upon related anatomical factors such as joint angles, limb length, muscle engagement patterns, muscle strength ratios etc. Variable resistance training typically involves increasing resistance (usually weight) in the stronger phase and reducing it in the weaker phase. This means the percentage of 1RM for each of the phases respectively can be maintained i.e. lifting a barbell of 80 kg in the weaker phase of a squat is 80% 1RM for that phase, and lifting 120 kg in the stronger phase is 80% 1RM for that phase.[56] The additional resistance can be added through the use of chains attached to the barbell e.g. for a squat in the lower weaker phase the chains rest more on the floor reducing the overall weight. And in the higher stronger phase the chains are lifted from the floor more increasing the overall weight. Bands can be used to increase resistance in a similar manner. Alternatively, partial reps with heavier weights can be used in conjunction with full reps with lighter weights. Training both phases accordingly through variable resistance techniques means the muscles can strengthen more closely in accordance with a person’s natural strength curve. It avoids a situation where, as a result of training, the weaker phase force potential is disproportionately great in regard to the stronger phase force potential. These benefits can help a lifter to become more explosive and to complete lifts faster.[57]

Aerobic exercise[edit]

In addition to weight training, powerlifters may pursue other forms of training to improve their performance. For example, aerobic exercise may be used to improve endurance during drawn-out competitions and support recovery from weight training sessions.[58]


Prominent international federations include:

  • World RAW Powerlifting Federation (WRPF)
  • 100% Raw Powerlifting Federation
  • Global Powerlifting Committee (GPC)
  • Global Powerlifting Federation (GPF)
  • International Powerlifting Federation (IPF)
  • International Powerlifting League (IPL)
  • Xtreme Powerlifting Coalition (XPC)
  • Natural Athlete Strength Association (NASA)
  • World Drug-Free Powerlifting Federation (WDFPF)
  • World Natural Powerlifting Federation (WNPF)
  • World Powerlifting Alliance (WPA) (Founded 1987)[59]
  • World Powerlifting Congress (WPC)
  • World Powerlifting Federation (WPF)
  • World United Amateur Powerlifting (WUAP)
  • United States Powerlifting Association (USPA)

Of these federations, the oldest and most prominent is the IPF, which comprises federations from over 100 countries located on six continents.

The IPF is the federation responsible for coordinating participation in the World Games, an international event affiliated with the International Olympic Committee. The IPF has many affiliates, one of these being USAPL: specifically, the USAPL regulates all ages of lifters from the high school level to ages 40+ within the United States.[60] The next-oldest federation is the WPC, formed as the international companion to the APF after its split from the USPF.

Different federations have different rules and different interpretations of these rules, leading to a myriad of variations. Differences arise on the equipment eligible, clothing, drug testing and aspects of allowable technique. The 100% Raw Federation allows no supportive gear to be worn by the lifter while the IPF, AAU, NASA, USAPL and the ADFPF only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt in the equipped divisions. Other federations, such as the APF, APA, IPA, SPF, WPC, AWPC and WPO, allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.

Further, the IPF has suspended entire member nations' federations, including the Russian Federation, Ukraine, Kazakhstan, Iran, India and Uzbekistan, for repeated violations of the IPF's anti-doping policies.[61] However Russia, Ukraine and Kazakhstan did not serve their full suspension as they took steps to meet the IPF requirements.

In January 2019, USA Powerlifting updated their policy to exclude transgender participation, in accordance with IOC guidelines.[62]

Rank and classification[edit]

There are several classifications in powerlifting determining rank. These typically include Elite, Master, Class I,II,III,IV. The Elite standard is considered to be within the top 1% of competing powerlifters. Several standards exist, including the United States Powerlifting Association classifications,[63] the IPF/USAPL (single-ply) classifications,[64] the APF (multi-ply) classifications,[65] and the Anti-Drug Athletes United (ADAU, raw) classifications.[66] Countries in the former Soviet Union use a somewhat different nomenclature for the top classes, distinguishing among Masters of sport, International Class; Masters of Sport; and Candidates for Master of Sport.

The Master classification should not be confused with the Master age division, which refers to athletes who are at least 40 years old.[67]


Powerlifting gyms range from commercial fitness centers to private clubs. Some gyms gain fame due to their association with a training methodology (e.g., Westside Barbell[68]), federation (e.g., Lexen Xtreme[69] and the Xtreme Power Coalition [XPC][70]), or publication (e.g., SuperTraining Gym[71] and Power magazine[72]). Other gyms are notable for their association with champion powerlifters, for example Quads Gym and Ed Coan.[73] Other notable powerlifters operate their own gyms, such as Scot Mendelson's F.I.T., Dan Green's Boss Barbell and Žydrūnas Savickas.

Global database[edit]

The global meet results are available in a searchable web database.

World champions[edit]

See: List of world championships medalists in powerlifting (men) or List of world championships medalists in powerlifting (women)

See also[edit]


  1. ^A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ascending strength curve i.e. bench press, squat, deadlift. And when it becomes weaker this is called a descending strength curve i.e. chin ups, upright row, standing lateral raise. Some exercises involve a different pattern of strong-weak-strong. This is called a bell shaped strength curve i.e. bicep curls where there can be a sticking point roughly midway.


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About Me

For most of us, a part of growing up means contemplating extremes and anomalies. There is good and evil in the world, we are told. In lore, the wickedest can speak to snakes. Women with headscarves and a crystal ball will see into the future or convene with the dead. Beneath some seas, mermaids swim and sing. And here on land, the strongest man in the world is an object of fascination, revered, but ultimately considered to be fantastical, not real.


Williams doesn’t seem to have thought much about these things. Perhaps the ever-changing roof over his head and the mother in a distant land were the spokes of a wheel he clung to, revolving, like hanging from the side of a moving Ferris wheel in deep night. When it stopped, Williams somehow landed sure-footed, spot-lit by sunshine.


I ask him what it’s like to be a phenomenon, and he laughs. This is the laugh of one of the strongest in the world, I think.
And then he tells me, “This is just a stopover. In the mind of a champion, there is never enough. I’ve broken two records, but I’m not even close to satisfied. On the Monday after my last world record, I was back in the gym.”


Later, stopped at a red light on my way home, I think about the comic books under my bed as a kid, and the lion tamers at the circus, and the astronauts on TV wearing bubble-shaped helmets. In the cars all around me, every driver is on a cell phone, and none of them look like the stuff of legend. Yet all of them, including myself, believed in that possibility, if only at first.


And this is why the lore is created, to allow us something to believe in, something greater than ourselves to fight against or, in better scenarios, to work toward becoming: something magnificent, and otherworldly. We just rarely expect people to get there, is all.


Wheels open powerlifting larry

Name: Larry Wheels

Division: Professional Powerlifter

Birth date: 12/3/1994

Height: 6’1″

Competition Weight: 244-255 lbs

Larry WheelsBiography

Childhood & Upbringing

Larry Williams also known as Larry Wheels, a Bronx, NY native was born December 3, 1994. He grew up in poverty and spent time in foster homes as a child. He often faced dangerous situations like walking through dark alleys and rough neighborhoods to get to school. Coming from poverty, his goal was to be bigger and stronger so nobody would bully him and so he could protect himself from any sort of danger.

To achieve this goal, he began to do pull-ups, push-ups, and sit-ups every day. With his mothers help, he built himself a weight set consisting of two 40lb concrete blocks and a broomstick. This weight set helped Larry do complex exercises like biceps curls and military press, which helped his physique progress.

Gym Training & Tremendous Growth

As the years went by, Larry began his first job, which allowed him to afford a gym membership. Now that he had access to a gym, he witnessed tremendous growth. Following a half year of lifting, Larry lost his interest in bodybuilding and chose to work on strength. Having no dad or mentor to show him, Larry started working on his own strength training program. Larry is a self-made athlete.

Larry has been lifting weights for years and later took it a step further to become a professional powerlifter. Larry set two world records by 2017 and became an inspiration for people along his journey. Larry is now one of the strongest powerlifters in the world.

Enter Bodybuilding

Not content simply succeeding as a world class powerlifter, Larry Wheels was determined to showcase just how far the human body can be pushed. He decided to start competitive bodybuilding (while maintaining his powerlifting lifestyle). Larry had been known to hold quite the impressive physique compared to most other powerlifters. It was time to put it to the test against other pro bodybuilders.

In 2018, Larry Wheels competed in first amateur bodybuilding competition in the NPC. He received first place overall. This was simply the first step towards Larry’s goal of earning his pro card and competing against the greatest bodybuilders in the world.

It was also announced in 2020 that Larry Wheels would be one of the athletes featured in the upcoming documentary Strength Wars: The Movie. A film based off of the popular digital series and brand that pits athletes of all strength disciplines against one another in a battle of strength.

Larry Wheels Strength Wars Movie Generation IronTraining

At first, Larry believed the more you train, the bigger you would get. He worked out at least six times per week, not really taking much rest from his training. Now, he trains three times per week. This allows him to fully recover in between his exhausting powerlifting sessions.


  • Hip Circle, 2 warm-up sets of 20 seconds per leg
  • Leg Swing, 2 warm-up sets of 20 seconds per leg
  • Deadlift, Warm up to 80% 1RM, 5 working sets of 5 reps
  • Bent-Over Barbell Row, 3 sets of 10 reps with 65% 1RM
  • Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps
  • Floor Press, 5 sets of 3 reps with 85% 1RM
  • Cable Push-Down, 8 sets of 10 reps


  • Hip Circle, 2 warm-up sets of 20 seconds per leg
  • Leg Swing, 2 warm-up sets of 20 seconds per leg
  • Squat, Warm up to 90% 1RM, 4 working sets of 3 reps
  • Leg Press, 5 sets of 8 reps with 70% 1RM


  • Hip Circle, 2 warm-up sets of 20 seconds per leg
  • Leg Swing, 2 warm-up sets of 20 seconds per leg
  • Squat, Warm up to 90% 1RM, 4 working sets of 3 reps
  • Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps
  • Floor Press, 4 sets of 3 reps with 85% 1RM
  • Cable Push-Down, 8 sets of 10 reps


Larry has a high-calorie intake in order for his to gain in size. Throughout this period, he consumes around 5500 calories over 400 grams of fat. To bulk, he eats beef, rice, and avocados.

When he is cutting down his weight for a show, he reduces his calorie intake. During this period, he consumes 4400 calories and around 90 grams of fat. To cut down, he eats salmon, chicken, sweet potatoes, and rice.

He’s also gone on the record regarding his use of performance enhancing drugs. Known for being open about his entire workout and supplement regimen, Larry detailed his steroid cycle in February 2020.

GI Team

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!

Squat PR! Larrywheels 9 Weeks out from Kern U.S Open powerlifting meet. Ft BTC

Motivated by other powerlifters he watched on YouTube…

Williams figured the way to get stronger was to keep adding more: He trained every day, he ate more, and he began taking steroids to excess. Eventually, he says, “my body decided to fight back. The list of side effects I experienced—we could talk all day about it.” 

What Williams really needed was a trainer who understood him and his goals and could counsel him on proper technique and how to moderate his training so he didn’t get injured. He found that person in John Gaglione, a coach based in Long Island, NY, and a former wrestler whose clients include Division I wrestlers and competitive powerlifters. Gaglione is still Williams’ primary trainer today. “He transformed my lifts entirely,” Williams says. 

Williams entered his first RPS powerlifting contest at age 18, competing in the 275-pound class despite weighing only 247—and he won. For a while, he found himself waiting tables as his mother once had, and then he became a personal trainer at an upscale gym to make ends meet. But he’s now grown his following to the point where he can make his living off social media and through sponsors, in addition to being able to train full-time. 

In order to keep that growth coming, Williams recognized he had to diversify. Hence, the move into bodybuilding. He entered his first competition, the NPC Gold Coast Classic, last February and won the heavyweight division. But Williams admits that the move from powerlifting to bodybuilding is still something of a work in progress—in particular, the diet, which is far stricter than what he followed as a powerlifter. 

Williams still tries to keep a little bit of flexibility in his diet. (Cinnabon rolls are his favorite cheat food.) He finds that if he goes under 300 carbs per week, he can “feel a rapid decline in strength.” In the early weeks leading up to a bodybuilding competition, he’ll largely stick to beef and rice, and as he gets closer to the event, he’ll add in some chicken and maybe some sweet potato. 

While Williams admits he still uses certain steroids, he says he’s cut way down from what he took as a teenager. “I prefer to use the bare minimum to get me through,” he says. In late October, Williams published an emotional 14-minute YouTube video titled, “Steroids: The Raw Truth! LarryWheels,” in which he talked openly about his steroid use and the personal issues that led him to take them. He also urged anyone who was considering using steroids for the first time to educate themselves on the risks.  “My biggest issue I have right now with the feats of strength I do on social media is that I hope it doesn’t lead some people to believe they should go on gear themselves,” Williams says. “I would never recommend it for anyone coming up or just starting to work out. I think it’s too much of a risk.” 

But beyond his concerns about setting the wrong kind of example, Williams has found a sense of contentment with his newfound status as a social media role model. He moved with his girlfriend to Los Angeles in part so he could collaborate with more colleagues in both the powerlifting and bodybuilding worlds (and, he freely admits, to escape the New York City weather). Thanks to sponsorships and online training program sales, he no longer has to worry, he says, about “going to a job I hate to do.” He’s planning to move his mother to Los Angeles, as well, so she can help him run the business end of his enterprise. 

All that Williams has to do now is continue to focus on his training. His options are wide open. Could he leave powerlifting behind for good as he transitions to bodybuilding? He’s considering that possibility. Could he conquer the bodybuilding world and then become the World’s Strongest Man? That’s another long-term goal. He’s set up to go after it all. 

“That leaves no excuses,” he says. “But now I have no fear. I have all the time in the world now to fight for my goals. Making a living off social media is by far the best part of it.”  

Back to Wheels in Motion >>


Similar news:

If you ever wanted to know which anabolic steroids one of the top powerlifters is using, then today is your lucky day. Larry “Wheels” Williams has decided to open up about his history of steroid use and share the performance-enhancing drug protocols that he has used to become the current men’s raw total (without straps) world record holder in the 242-pound division of the World Raw Powerlifting Federation (WRPF).


Much to the dismay of representatives from the United States Anti-Doping Agency (USADA) and the World Anti-Doping Agency (WADA), the use of steroids and other performance-enhancing drugs (PEDs) is permitted by the WRPF. This means that Williams is free to openly admit using steroids without consequences from the non-drug tested WRPF.


In a recent YouTube upload, Williams decided to do just that. Williams revealed what motivated him to start using steroids, what steroids have worked best for him and what steroid stack he is currently using as his bread and butter.



“Today we’re going to talk about steroids. Let’s start with how I got into them in the first place. I was 16 to 17 drinking and partying every weekend, every other day at one point… I really need to change my behavior and fast… I found the best solution to my problem was to replace one vice with another. That was steroids.”


Williams initially learned about steroids from a friend but he quickly decided to do his own Internet research to understand the effects and side effects of steroids.


“I was on forums. I was obsessed with knowing everything aI could before getting started because the idea of injecting a loaded syringe into me at the age of 17 going on 18 was scary. But the very dark future from the bad habits I had accumulated over the past couple of years was even scarier.

“I loved powerlifting. I wanted to get bigger. I wanted to get stronger. I wanted to get ripped. I wanted to be a demi-god, to say the least. A Marvel comic book hero.”


Williams outlined the basic steroid stack that he loves the best. It is the one that he used during his preparation for the e 2017 CETC U.S. Open Powerlifting Championships on April 15-16,2017.


“Let’s jump into what I am taking right now leading up to the US Open. Five hundred milligrams test and 150 mg Anadrol. There’s no tren, deca, masteron. There’s no methyl-tren pills, hgh, no grams of this grams of that because I want to live to see my future wife, my future kids grow up. I want to live a healthy decently long life. I want to be in this sport as long as I possibly can. And I’m in no rush to finish this marathon of lifting.”


Williams settled on the Testosterone plus Anadrol stack after several years of trial and error. And like most novice steroid users, he fell into the trap of thinking that more was better.


“Rewind fours years ago and I thought more was more. Taking up to 1200 mg test, prohormones, no Superdrol but Superdrol clones. Even worse. As toxic to the liver as it gets. Tren. Dbol. Tbol. All in the same cycle. All in the same 16 week period. And I felt miserable. My stomach felt like there was a living rat eating away at my intestines.”


Now, Williams is as strong as ever and he relies on testosterone and Anadrol as his bread and butter. He believes trenbolone is overrated and describes his negative experience with the popular steroid.


“Test and anadrol. That is my bread and butter. As of September of last year. I ve experimented with tren 3 different times – acetate and enanthate. And on every occasion I’d get severe cramps. On a daily basis while waking up with charlie horses [with] my hamstrings screaming, praying it’d stop.

“The strength I would get from tren was pretty underwhelming compared to the strength I gotten from orals with much less side effects. Tren also has the tendency to give me bouts of depression, lethargy, loss of appetite, low libido, the list goes on. With Anadrol, I have no notable side effects other than high blood pressure. Which I could feel when I go to tie my shoes in the morning and my head blows up like a tomato.”


Williams set a new personal record of 777 pounds in the deadlift at the 2017 CETC U.S. Open but was sidelined after suffering a torn quadricep. Not to worry. Williams has decided to share his peptide protocol for recovery with his Youtube followers as well.


For two months, Williams plans on injecting a combination of BPC-158 and TB-500 directly into his quadricep at the injury site at two times daily for two months. During this period, he will perform no lower body work at all. No squats. And no deadlifts.


During this recovery phase, Williams is also using Deca Durabolin. Deca isn’t one of his favorite steroids primarily due to the adverse effect is had on his libido in the past but it’s nothing a little Cialis won’t fix. Williams hopes Deca will be useful as a component to his injury protocol. Williams reports that Deca make him feel “invincible” because his joints feel “indestructible” while on it.


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