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The Best Daily Mobility Exercises for Men
Speaking as a typical man, I can honestly say I’d rather be lifting weights or doing push-ups than stretching. Heck, I’d even prefer to do cardio!
However, not stretching can have an adverse effect on flexibility, mobility, exercise performance, posture, and joint health. You might not notice the consequences yet, but as you get older, the effects of not stretching become more noticeable.
The good news is that, like your biceps and quads, your flexibility and mobility are highly trainable. And it doesn’t take a lot of time or energy to improve them.
In this article, we reveal the best daily mobility exercises for men.
Why You NEED to Do These Exercises Daily
Your body was designed to move. Muscles, joints, ligaments, tendons, cartilage, intervertebral discs – all of these structures get healthier and stronger when you move your body.
However, unless you have a manual labor job, the chances are you don’t move enough to be healthy. Prolonged sitting can do a real number on your musculoskeletal system, leaving you sore, stiff, and immobile.
Regular workouts can help but aren’t enough to offset the effects of an otherwise sedentary lifestyle. For example, even if you hit the gym for five hours a week, that still leaves 163 hours during which you can be inactive.
Prolonged sitting causes your muscles to shorten and stiffen up. This will adversely affect your flexibility and mobility. Your posture can also take a hit.
Like a machine allowed to rust, this will make your joints more prone to wear and tear and could even stop you from performing movements that should be smooth and painless, such as reaching overhead or touching your toes.
Animals don’t need to be told to stretch and move. It’s something they do instinctively. Watch a cat, dog, lion, or tiger, and invariably, they’ll stretch briefly but regularly throughout the day. That way, they’re always ready for action; you don’t see big cats warming up before a hunt!
Humans would do well to take a page from the animal fitness guidebook and stretch little and often to break up periods of inactivity. This would alleviate many of the detrimental effects of prolonged sitting and sedentarism.
But which stretches should you do? After all, fitness experts often recommend dozens of different and often convoluted exercises, which is one of the things that makes stretching so unattractive.
It doesn’t matter that most men know they need to stretch more; the moment it becomes inconvenient or seems more trouble than it’s worth, they quit doing it.
So, we’ve boiled things down to a short list of six simple movements most men should do daily. These big-bang-for-your-buck exercises focus on the areas most likely to be tight, i.e., the hips, back, and shoulders.
Sure, you could do more if you want, but that may mean you get bogged down and, due to lack of time, don’t stretch and mobilize at all.
Like most animals, who only do a couple of different stretches, it’s better to do less but do it well than try to do more and fail to do it at all. So, we’re aiming to be good and consistent rather than perfect but inconsistent.
By keeping things simple, you can work on your mobility in less than ten minutes a day.
The Best Daily Mobility Exercises for Men
Do the following exercises daily or more often if you have time. You can combine them to make a morning routine, do them before or after your workout, during your lunch break, after dinner, or before going to bed.
Spend longer on the exercises that feel the most difficult. Invariably, these are the ones that you need the most.
Cat/cow
Standing spine twist
Waiter’s bow
Kneeling hip flexor stretch
Yoga push-up
Yoga squat
1. Cat/cow
Target areas: Lower back, upper back, neck, erector spinae, rectus abdominis.
Cat/cow is a pose from yoga, so people have been doing this exercise for centuries. This move effectively mobilizes your entire spine, from your lumbar or lower vertebrae to your cervical vertebrae or neck. It also “flosses” your spinal cord, which can help alleviate issues like sciatica. Your spine will feel fabulous after this exercise, especially if you’ve been stuck in a chair or car for a few hours.
Steps:
Kneel on all fours with your shoulders directly over your hands and your hips over your knees.
Exhale and lift the middle of your back up toward the ceiling. Lower your head and tilt your pelvis under to create a large C-shape with your spine.
Next, inhale and lower your abdomen down toward the floor. Lift your head and your butt to extend your spine.
Smoothly alternate between these two positions for 6-12 reps, timing your movements with your breaths.
2. Standing spine twist
Target areas: Lower back, upper back, obliques, shoulders, hips, knees.
Twisting is a very uncommon movement pattern in modern life. As such, a lot of people are rotationally restricted. So if you find turning your head and shoulders to look behind you difficult, e.g., when reversing your car, this exercise will help. It’s also a great stress reliever and general warm-up movement.
Steps:
Stand with your feet about shoulder-width apart, knees slightly bent. Relax your shoulders, arms, and neck.
Start by rotating your head and shoulders to the left and right. Allow your arms to trail behind, reaching around to touch your hips.
Then, allow your hips and knees to turn with your shoulders. Add a slight lateral weight shift if you wish.
Increase your momentum as your muscles start to loosen and warm up. However, never force the movement or fling your arms. Make “soft and supple” your movement mantra.
Continue for 15-30 reps per side.
3. Waiter’s bow
Target areas: Lower back, hips, hamstrings.
The waiter’s bow is a great way to ease tension from your lower back and stretch your hamstrings, commonly one of the tightest muscles in the body. Tight hammies can cause numerous postural and functional problems and are also prone to injury. Do this exercise anytime you’ve been sitting for a long time, which invariably causes the hamstrings to tighten up even more.
Steps:
Stand with your feet about hip-width apart, knees slightly bent, and arms by your sides.
Push your butt backward, hinge forward from your hips, and extend your arms in front of you so your entire upper body is roughly parallel to the floor. Do not round your lower back.
Lower your arms and return to the starting position.
Repeat 10-15 times.
4. Kneeling hip flexor stretch
Target areas: Hip joints, hip flexors, quadriceps, rectus abdominis.
Prolonged sitting can leave you with very tight hip flexors, which are the muscles located on the fronts of your thighs and pelvis. Tight hip flexors are a leading cause of low back pain and poor posture. Hip flexor problems can also cause your lower abdomen to protrude, making your belly bulge even if you are very lean. This exercise is critical for anyone who spends long periods sitting – so everyone, really!
Steps:
Step forward and bend your legs. Lower your rear knee to the floor. Adjust your feet so your front shin should be vertical.
Gently push your hips forward to stretch the hip flexor on your back leg.
Take care not to hyperextend your spine. Instead, keep your lumbar spine and pelvis neutral. Do not rest your hands on your front leg; let your arms hang relaxed by your sides.
Hold for 30-60 seconds, and then switch sides.
For added credit, reach up into the air with one arm to stretch your obliques and lats; this stretch feels so good!
5. Yoga push-up
Target areas: Lower back, hips, hamstrings, shoulders, upper back, calves.
While push-ups are usually viewed as a strength and conditioning exercise, the yoga push-up is also a top-drawer mobility exercise. Yoga push-ups will stretch and mobilize your ankles, hips, lower back, and shoulders. In fact, if you only have time for one mobility exercise, the yoga push-up is probably your best choice.
Steps:
Adopt the push-up position with your hands shoulder-width apart, arms extended, and body straight. Brace your core and pull your shoulders back and down.
Bend your arms and lower your chest down to within an inch of the floor.
Next, push up and back, lifting your hips up toward the ceiling.
Gently push your head between your arms to extend your shoulders, open your chest, and stretch your lats. Keep your legs as straight as possible, and press your heels down toward the floor. Your body should now resemble an inverted V. Hold this position (but not your breath) for several seconds.
Return to the starting position, bend your arms, and repeat for 4-6 smooth reps.
6. Yoga squat
Target areas: Lower back, hips, inner thighs, calves.
This exercise is a variation of the famous Asian squat but with more emphasis on opening the hips and stretching your inner thighs. While this exercise might feel awkward at first, in time, it will become a relaxing resting posture. Practice it often to mobilize your hips, knees, and lower back. Look for opportunities to drop into a squat throughout your day.
Steps:
Stand with your feet about shoulder-width apart, toes turned slightly outward.
Raise your heels and descend into a deep squat.
Next, lower your heels to the floor and press your elbows against your inner thighs to open your hips and knees.
Sit in this position for 60-90 seconds.
Rest your heels on one-inch blocks if you are unable to keep them flat on the floor. Lower the height of the blocks as your flexibility improves.
Mobility Exercises – FAQs
Do you have a question about these daily mobility exercises for men? No problem, because we’ve got the answers!
1. Do I need to warm up before doing these exercises?
While you could warm up before these exercises with some light cardio, it shouldn’t be necessary. Instead, start each movement slow and easy, and only increase your range of motion as you feel your muscles start to relax and your joints begin to loosen. Use the first few reps as your warm-up.
Also, the exercises are listed in approximate order of difficulty, so each one will prepare your muscles and joints for what comes next.
Finally, if you do the exercises several times a day, especially to break up long periods of sitting, you should find they get more manageable as your day progresses.
2. Some exercises are more difficult than others. Is this normal?
Most people have some muscle groups tighter than others. For example, you may have overly tight hamstrings while the rest of your muscles are relaxed and supple. This is completely normal.
Mobilizing your entire body is an excellent way to identify localized areas of tightness. If you find any such places, just spend a few extra minutes on them. With this extra attention, they’ll soon catch up with the rest of your muscle groups and cease being the tight link in your kinetic chain.
3. When is the best time to do mobility exercises?
There is no single best time to stretch and mobilize. It’ll do you good almost any time of day. That said, there are times when it might be marginally more beneficial or convenient, such as:
Shortly after waking as part of your morning routine.
Before or after exercise.
Before bed.
To break up long periods of sitting.
After long journeys.
During TV ad breaks.
To reduce stress or promote relaxation.
Anytime you need to wake up and energize.
Try to set a mobility schedule to ensure you do these exercises regularly. Doing them at the same time each day is a great way to make mobility training more habitual so you’re less likely to forget to do it.
4. Do I have to stick to the prescribed number of reps for each exercise?
The prescribed number of reps is merely a suggestion. If you feel like you would benefit from doing more, then please do so. Continue doing each exercise until you feel it’s done its job, i.e., stretched your muscles and mobilized your joints.
However, remember these are not conditioning exercises and, as such, should not be fatiguing. Rather, you should feel energized but relaxed after completing them.
5. Do I need to do all the exercises in sequence?
While these mobility exercises are presented in a sequence, you don’t have to perform them that way. If you only have time to do a couple of the exercises, that’s what you should do. Any mobility training is better than none.
Choose the exercises that target known areas of tightness. This is usually the hips and shoulders for most men but can vary from person to person.
6. Can I do these exercises more than once a day?
You can stretch and mobilize as many times a day as you want or need to. In fact, the more often you do these exercises, the better you’ll feel, and the longer-lasting their effects will be.
The entire sequence of exercises should take no more than ten minutes, so you should have no problem doing it 3-5 times per day.
That said, even once per day will be beneficial if you do them consistently, i.e., daily for several months. However, do your best not to skip a day. Daily mobility training is a must.
Closing Thoughts
Modern living means that many people are tight and stiff, unable to perform everyday movements comfortably or efficiently. Prolonged sitting and other sedentary activities are primarily to blame. The less you move, the more difficult moving becomes.
Working out can help, but a few hours of gym time cannot make up for an otherwise sedentary, inactive lifestyle. Your body is the master adapter, and muscles soon shorten with lack of use.
Thankfully, in the same way you can develop your aerobic fitness or build bigger biceps, you can improve mobility and win back lost flexibility. All you need to do is move more.
Use the exercises in this article to restore lost mobility. Do them at least once a day and more often if you can. They might be difficult at first, but that’s precisely why you need to do them! Focus on the exercises that feel most challenging.
Just a few minutes a day is all you need to regain your mobility. You don’t have to be sore and stiff and remember that even old big cats are still supremely supple. Why? because they stretch every day!
Bodybuilding Legend Dorian Yates Discusses 2-Exercise Ab Routine That Led to 6 Mr. Olympia Titles
Bodybuilding icon Dorian Yates reached the top of the Men’s Open division with hard work and a granite physique. In a recent Instagram post, Yates laid out the two-exercise abs routine that helped him achieve six Mr. Olympia titles.
Dorian Yates was a trailblazer in the Men’s Open division mostly throughout the 1990s. He was next to take the throne after the great Lee Haney, who left the sport as an eight-time titleholder. While dominating his class, Yates had a major influence on the overall look. As time passed, bodybuilders with overbearing size continued to find success years after his departure.
Yates followed an unconventional training style on his way to becoming one of the world’s best bodybuilders. He ignored commonly used practices regarding reps and sets in the weight room. Instead, Yates trained to the brink of failure regularly and pushed his body to extremes whenever he decided to train.
Dorian Yates / Instagram
In retirement, he’s an open source of bodybuilding knowledge for everyone. Whether he’s talking about the mindset it took to reach the top or reliving a hallucinogenic ayahuasca journey, Yates leads a busy and exciting life. This time, he’s offering fans two of his favorite abs exercises he used during the prime years of his career.
Dorian Yates Reveals Mr. Olympia-Winning Ab Routine: “I Usually Trained Abs Once Per Week”
Yates said ab training was typically included after a ‘heavy-duty shoulders and triceps session.’ His two-exercise routine consisted of two sets of bodyweight crunches to failure and two sets of bodyweight reverse crunches to failure.
“I usually trained abs once per week.
They were usually done after my heavy duty shoulders and triceps session. This was because I felt that shoulders and triceps was probably the ‘easiest’ workout of the week (well, easier than the others!) and didn’t take as much out of me, so I added them on to the end here.
My abs routine was simple:2x bodyweight crunches to failure2x bodyweight reverse crunches to failure
The six-time Mr. Olympia shared that he completed these exercises with hard contractions and a big exhalation of air at the peak of each movement. Personally, Yates never found ab training ‘that important’ because he was usually keeping a low body fat percentage during days of active competition.
But these were done with a hard contraction and a big exhalation of air at the peak contraction. We would squeeze our abs so hard that they’d be on the verge of cramping almost!
The physique that inspired me when I was younger, especially abs wise, was Bruce Lee’s, he had great abs. In my youth, I’d always be doing bodyweight exercises like sit-ups and pushups, with a poster of Bruce Lee watching over me!
As far as I remember, I always had a visible set of abs. In my early bodybuilding days, I would train them with weights but I noticed that they would grow fairly quick and would potentially look quite ‘blocky’.So I switched to contraction work with just my body weight.
In my opinion, it wasn’t really that important to train my abs as they were always visible due to my low body fat year round and my genetics did play a part here in helping me stay lean.Everyone has abs… it’s just a case of revealing them by lowering your body fat.” Dorian Yates shared.
In addition to maintaining his own health, Yates loves to offer wellness advice to his followers. He routinely offers guidance and tips on building muscle. One of the last topics he approached was training time. The legend explained that he preferred to keep his body guessing by training at times it wasn’t accustomed to.
Dorian has long been respected for his nuanced training methods and tactics. He’s learned and drawn from a number of legends such as Mike Mentzer and Tom Platz, who is highly regarded for his advanced, intense, and downright gritty leg training workout strategies. Last year, Platz extended his gratitude for Yates and was proud Dorian took his teaching seminar to heart decades ago.
At 61 years old, longevity has become a priority for Yates. Just last week, ‘The Shadow’ shared that he recently underwent a stem cell therapy procedure. After the treatment, Yates says he has more energy and mentioned his nagging shoulder pain is feeling better.
RELATED: Dorian Yates on Building Legs with Hamstring Curls: ‘Use a Full Range of Motion & Slow Negative’
Given his contributions to the sport, the bodybuilding community is fortunate to have a figure as forthcoming as Yates. Even in retirement, he continues to influence generations of bodybuilders after him.
Published: 8 June, 2023 | 1:18 AM EDT
Sit-Up Exercise Guide: How To, Benefits, Muscles Worked, and Variations
The sit-up is one of the most popular exercises. It is taught in school PT classes, done at home, and is a part of the most complex metabolic conditioning workouts. This versatile exercise works your midsection and can help build a shredded six-pack. Sit-ups can also improve your posture, core strength, and balance.
Most people have a love-hate relationship with sit-ups. They love the results but hate doing the exercise. Although sit-ups look easy, they will have you begging for mercy halfway through a set. They are especially difficult for beginners that lack abdominal strength and endurance. Furthermore, many exercisers find sit-ups boring.
That said, thanks to their effectiveness and results, sit-ups are a part of most training regimens, and this doesn’t appear to be changing any time soon.
Notably, sit-ups are often confused with their cousin — crunches. Both these exercises look similar to an untrained eye, and ‘sit-ups’ and ‘crunches’ are often used interchangeably. However, these exercises have significant differences.
The biggest difference between the two exercises is their range of motion. The crunch is roughly a quarter of the sit-up’s range of motion (ROM). While performing the crunch, your lower back is always in contact with the floor; in fact, your upper back, too, barely leaves the floor. However, as the name implies, the sit-up involves sitting upright at the top of the range of motion.
The sizeable difference in the ROM leads to the isolation of your abdominal muscles while performing the crunch. On the other hand, sit-ups stimulate multiple muscle groups, including the abs, hip flexors, hips, and lower back.
In this article, I take you over the fundamentals of the sit-up, the muscles worked during this exercise, its benefits, proper form, the most common mistakes, and the best variations and alternatives.
What is a Sit-Up?
A shredded midriff and a six-pack are considered the epitome of fitness, and the sit-ups help you achieve just this. This exercise involves contracting your abs with every rep, which helps you develop a chiseled midsection. The sit-up is an isolation exercise that trains your abdominal muscles.
To perform a sit-up, lie supine and place your feet flat on the floor. While holding your hands at the side of your head, lift your torso off the floor by contracting your abs. Your upper body should be almost parallel to the floor at the top of the motion — anything between 12 and 1 ‘o clock is acceptable.
Since performing the sit-up requires no equipment, you can do it anywhere. As you gain more experience, you can make the exercise more challenging by incorporating additional resistance using a weighted vest or holding a dumbbell, weight plate, or kettlebell in front of your chest.
The sit-up primarily works the upper and middle abs. However, you can achieve better lower ab stimulation by performing this exercise on a decline bench. Conversely, beginners can perform this exercise on a stability ball, as it provides a little assistance at the bottom of the movement.
Muscles Worked During a Sit-Up
The sit-up works the following muscles:
Abs
Sit-ups work the rectus and transverse abdominis. The rectus abdominis is the long vertical muscle that runs down the front of your abdomen. It is also known as the six-pack. On the other hand, the transverse abdominis muscle wraps around the abdomen and provides stability and support to the spine and internal organs. The transverse abdominis plays a crucial role in core stability while performing sit-ups and other exercises.
Obliques
Sit-ups work the internal and external obliques. The external obliques are the fish-gill-like muscles at the side of the rectus abdominis and help with trunk rotation and bending movements. The internal obliques lie under the external obliques and also assist with trunk rotation and bending.
Hip Flexors
Hip flexors run along the front of your upper thigh. They are responsible for flexing the hip joint. Hip flexors engage during the sit-up’s concentric (upward) motion to lift the torso toward your thighs.
Hips
Your hips provide stability during the sit-ups. The hip joint flexion also allows you to move from a lying to a seated position. Strong hips will also help prevent lower back strain while performing the exercise.
Lower Back
Your lower back, especially the erector spinae, plays a crucial role by providing stability and maintaining proper spinal alignment while performing sit-ups. It helps you avoid rounding your lower back during the concentric motion.
Benefits of Sit-Ups
Here are the advantages of adding sit-ups to your training regimen:
Improved Core Strength
Performing sit-ups helps you build a stronger core, the benefits of which carry over to compound exercises. Furthermore, it improves your performance in daily activities, which helps you get done more quickly and effectively.
Boost in Athletic Performance
A strong core can help improve your athletic performance. Irrespective of your sport, sit-ups can improve your posture, stability, and form, which can boost your overall performance and results. It will also significantly delay the onset of fatigue.
Increase in Muscle Mass
Sit-ups can help build muscle mass and strength in the abdominal and hip muscles. This exercise can also be a valuable indicator of muscle loss. A 2016 study found that older women who could perform sit-ups were less likely to lose muscle mass with age. [1]
Improved Balance and Stability
Sit-ups help build a strong core, which improves your balance and stability. It can improve your performance in daily activities and other exercises. A stronger core can also help prevent falls in older adults.
Better Posture
Building a strong core helps keep your hips, spine, and shoulders in alignment, which helps promotes a better posture. Folks that have a desk job or spend the majority of their days sitting should make sit-ups a constant in their training regimen.
No Equipment
Sit-ups are a bodyweight exercise that you can do anywhere at your convenience. Plus, you can program this versatile exercise into most training regimens and use additional resistance for better results.
How To Do Sit-Up
This is how to perform the sit-up with the correct form:
Steps:
Lie supine on the floor. Bend your knees and plant your feet on the ground.
Hold your hands next to your ear.
Raise your torso off the floor by contracting your abs. Exhale sharply during the concentric movement.
Your torso should be perpendicular to the floor at the top of the movement.
Contract your abs as hard as possible.
Inhale as you slowly lower your torso to the floor.
Repeat for recommended reps.
Sit-Up Tips:
Your head should remain neutral throughout the range of motion. Bending your head during the concentric movement puts unnecessary strain on your neck.
Avoid interlacing your fingers behind your head as it increases your odds of bending your neck during the upward motion. Crossing your arms in front of your chest is a better alternative if you don’t prefer holding your hands next to your ears.
Exhale and contract your abs during the upward motion.
Keep your back straight throughout the range of motion. Rounding your back can strain your lower back.
Use an elevated surface to anchor your feet. This will help keep your feet planted on the floor and allow you to establish a better mind-muscle connection.
It is common for beginners to experience ab cramps while doing sit-ups. Stop the exercise if you experience cramps and stretch out your abs.
In This Exercise:
Target Muscle Group: Abs
Type: Strength
Mechanics: Isolation
Equipment: Bodyweight
Difficulty: Beginner
Best Rep Range: 8-12
Common Mistakes While Performing Sit-Up
These are some of the most common sit-up mistakes that you must avoid to maximize results and lower the risk of injury:
Using a Limited Range of Motion
Many people leave gains on the table by following an incorrect form and a restricted range of motion. Your back should be on the floor at the bottom, and it should be perpendicular to the floor at the top.
Using Momentum
Exercisers try to make this exercise easier by using momentum. Avoid throwing your arms toward your legs to lift your torso off the floor. Driving through your neck during the concentric motion can cause neck sprains.
Neck Strain
Sit-ups are a demanding exercise. You must keep your head, neck, and torso in a straight line throughout the exercise for optimal ab stimulation. Folks that interlace their fingers behind their necks or throw their heads forward during the concentric motion increase their odds of injury during the exercise.
Rounding Your Back at the Top
Think of your torso as a hardboard while doing sit-ups; it should move in a straight line. Rounding your back at the top of the motion causes unnecessary lower back strain. It will also hamper your form during the eccentric (lowering) motion.
Improper Breathing
Many people make the mistake of holding their breath while performing crunches. Breathing correctly while performing crunches can help amplify your results. Exhale sharply during the concentric motion and inhale during the eccentric motion.
Not Adding Variety To Your Training Regimen
Although crunches are a great exercise to build a shredded midriff, your training program must include exercises that train your torso from different angles for overall development. It will ensure you build a bulletproof midsection. This point is a perfect segue into…
Variations and Alternatives of Sit-Ups
Add the following sit-up variations and alternatives to your training regimen to build a shredded midsection:
Weighted Sit-Up
Weighted sit-ups are for advanced athletes. It involves holding additional resistance, such as a dumbbell, kettlebell, or weight plate, in front of your chest. The exercise form for this variation will remain the same as the conventional sit-up.
Pro Tip: Use an appropriate weight that allows you to keep your head and torso in a straight line throughout the range of motion. Using a weight that is too heavy can cause you to bend your head forward.
Stability Ball Sit-Up
Stability ball sit-ups are an excellent exercise for beginners as the exercise ball acts as a support at the bottom of the movement and delivers a pop that pushes you into the next rep.
Steps:
Sit upright on an exercise ball and plant your feet flat on the floor.
Hold your hands at your ear level and slide forward so your lower and middle back are on the exercise ball. Your shoulders should be hanging off the ball.
Exhale and contract your abs to lift your torso toward the ceiling.
Your torso should be perpendicular to the floor at the top.
Slowly return to the start position.
Rinse and repeat.
Pro Tip: Some trainers go down too fast during the eccentric motion to use the bounce from the ball to complete the next rep. However, this reduces the effectiveness of the exercise and increases your risk of lower back injury.
Reverse Crunch
Sit-ups and crunches work the upper and middle abs. On the other hand, reverse crunches focus on your lower abs. During a sit-up, your lower body remains steady while your upper body moves. The reverse is true for the reverse crunch.
Steps:
Lie with your back on the floor. Your body should be in a straight line at the starting position.
Place your hands under your hips for leverage.
Lift your feet off the floor so your heels are a few inches off the ground.
Pull your quads to your chest while bending your knees.
Your hips should be off the floor at the top.
Slowly return to the start position.
Repeat for recommended reps.
Pro Tip: Make this exercise more challenging by performing this exercise on an elevated platform, such as a flat bench. Let your feet touch the floor at the bottom of the movement for better abdominal stimulation.
Check out our complete reverse crunch guide!
V-Up
The V-up is a great exercise to build core strength, balance, stability, and coordination. This exercise targets your entire midsection, including your upper, middle, and lower abs.
Steps:
Lie flat on your back on the floor.
Extend your arms toward the ceiling so they are perpendicular to the floor. Simultaneously, raise your legs off the floor.
In a single motion, lift your legs toward the ceiling and bring your hands toward your feet.
Your body should resemble a “V” at the static contraction point at the top.
Slowly lower to the starting position.
Repeat for recommended reps.
Pro Tip: Experienced lifters can make this exercise more challenging by wearing ankle weights and holding a pair of dumbbells.
Check out our complete V-up guide!
Crunch
The crunch is the easier version of the sit-up and roughly involves a quarter of the sit-up’s range of motion. This exercise is a better option for people trying to maintain constant tension in their upper abs or undergoing rehabilitation.
Steps:
Lie supine on the floor. Bend your knees and plant your feet flat on the ground.
Hold your hands next to your ears.
Contract your core, and exhale as you lift only your head and shoulder blades off the ground.
Slowly lower to the starting position.
Repeat for reps.
Pro Tip: Like with sit-ups, you can perform crunches while holding onto weights or on a decline for greater abdominal stimulation.
Check out our complete crunch guide!
Bicycle Crunch
The bicycle crunch is one of the few ab exercises that simultaneously work your lower and upper body. This ab exercise is incredibly effective at working your lower and upper abs and obliques.
Steps:
Lie flat on the floor while facing the ceiling.
Hold your hands next to your ears and lift your legs off the floor.
Exhale as you bring your right knee to your chest while driving your left elbow to the knee.
Return to the starting position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Focus on your breathing to make the most of this exercise. Breathe out during the concentric motion and breathe in during the eccentric motion.
Check out our complete bicycle crunch guide!
Wrapping Up
The sit-up is a versatile beginner-friendly exercise that will help improve your core strength, balance, stability, and posture, boost your athletic performance and muscle mass, and can be done anywhere at your convenience.
Although sit-ups are a great exercise to work your midsection, your ab training routine should include a variety of movements to ensure overall development. Remember, building a six-pack requires patience, dedication, commitment, and a low body fat percentage. Nail each aspect of your training, diet, and recovery regimen, and your abs will rival those of Greek statues. Best of luck!
Related: Crunch and Sit-Up Alternatives
References
Abe T, Yaginuma Y, Fujita E, Thiebaud RS, Kawanishi M, Akamine T. Associations of sit-up ability with sarcopenia classification measures in Japanese older women. Interv Med Appl Sci. 2016 Dec;8(4):152-157. doi: 10.1556/1646.8.2016.4.7. PMID: 28180004; PMCID: PMC5283773.
Jay Cutler, Milos Sarcev Talk Fantasy Battles: Jay vs Dorian Yates, Phil Heath vs. Ronnie Coleman
Bodybuilding legend Jay Cutler left a storied career behind but still serves as a visible ambassador for the sport. In a recent Cutler Cast Podcast, Cutler and Milos Sarcev discussed past Mr. Olympias and how they’d fare against each other in hypothetical match-ups.
The Men’s Open division has undergone immense changes since the 1990s, which saw six-time Mr. Olympia Dorian Yates‘ successful reign. He ushered in an era of mass monsters, a valuable blueprint that athletes have followed decades after his exit from the sport.
In 1998, Ronnie Coleman shocked the bodybuilding world. He brought an unparalleled level of size, conditioning, and vascularity. Not to mention, he’s considered one of the strongest bodybuilders to ever compete, having been made famous for his epic 2,300-pound leg press and 800-pound squat for two reps.
In 2006, Jay Cutler was the chosen one, after almost a decade-long reign, the Massachusetts native did the impossible: he took out his rival Coleman. Cutler held on to the title in 2007 in a controversial contest. Eventually, Cutler would lose his championship honors in 2008 to Dexter Jackson, only to become the first Open athlete to ever win back the Mr. Olympia title a year later.
In the mid-2000s, Phil Heath established himself as a champion under the guidance of Hany Rambod. With cartoonish muscle density and three-dimensional fullness, Heath tied Arnold Schwarzenegger‘s record of seven Mr. Olympia titles.
All of these Mr. Olympias took drastically different paths to establish their dynasties. In their latest offering to fans, Cutler and Sarcev looked closely at how these champions would have fared against each other had they shared the stage.
Jay Cutler & Milos Sarcev Talk Dorian Yates vs. Cutler/ Ronnie Coleman vs. Phil Heath
According to Milos Sarcev, he underestimated the hardness and completeness of Yates’ rugged physique. However, he believes “any version” of Cutler could stand against Yates had they competed.
“Dorian never had good arms but has lines… you know. I don’t think Dorian had the greatest arms, greatest shoulders, greatest chest, greatest abs, greatest legs but put it all together it’s like holy moly. Lat spread, he was killing everybody. Side chest and side triceps, I really didn’t think he’d look as good when I watched the thing, but then I was like what am I talking about he’s good.”
“They say it’s not even fair to compare [past champions from different eras]. Jay said you have to really see it to believe it and appreciate the kind of hardness and dryness, the fibrotic tissue, would 2009 Jay be overwhelmed by any version of Dorian? No. Dorian would not overwhelm you, right, for sure, right.”
“I didn’t have the crazy back and the hardness,” added Cutler.
“Your shoulders are wider, your arms are better,” replied Sarcev.
Even though Heath possessed a freakish and one-of-a-kind physique, Cutler believes Coleman would have defeated ‘The Gift.’
“It’s like arguing Phil Heath versus Ronnie Coleman. Phil had a lot of things going on, but I think if you put him next to Ronnie in his prime he would get overwhelmed a little bit, you know. I’m asking you for the greatest physique ever,” Jay Cutler said.
Before ending the discussion, Sarcev and Cutler agree the greatest physique of all time belongs to Ronnie Coleman.
“’98 Ronnie for me, yeah,” stated Sarcev.
“I think a lot of people would say that same thing,” Cutler said. “I’m a little disappointed people forget about those guys [Lee Haney] and we never talk about Arnold how he was great or how Sergio was great. Even Frank Zane and all these guys, the early guys, you have to take into account the era, the equipment they use. Think about how advanced everything is now.”
This isn’t the first time that Jay Cutler praised Coleman’s prime physique. He joined the Don’t Be Sour podcast recently, where he laid out why Ronnie’s physique has yet to be matched by a contemporary competitor. He specified that Coleman’s combination of crazy muscle density and conditioning made him an extraordinary talent in the sport.
Coleman’s body stands out as the best ever for Sarcev and Cutler. Though, the debate as to who possesses the greatest physique is never truly over.
RELATED: Dana Linn Bailey Joins Jay Cutler, Defends Natural Status, Talks Health Scares & Thyroid Issues
You can watch the full video from the Cutler Cast YouTube channel below:
Published: 7 June, 2023 | 7:21 PM EDT
WWE Icon The Iron Sheik Dies at 81
Legendary pro wrestler The Iron Sheik, real name Hossein Khosrow Ali Vaziri, emerged as the first Iranian-American wrestling superstar in the 1980s. Among his many achievements, he was renowned for his fierce rivalry with fellow legend Hulk Hogan. In a recent post on Twitter, the news of Sheik’s passing was announced on Wednesday morning in a statement.
Hailing from Iran, The Iron Sheik took inspiration from Iranian Olympic Gold-Medalist wrestler Gholamreza Takhti and started the sport at a young age. His potential was evident from the start as he found success as an amateur wrestler with a gold medal at the National Amateur Athletic Union Greco-Roman Wrestling Championships in 1971. He went on to become the US team’s assistant coach for the 1972 Olympic Games in Munich before expanding his creative footprint in pro wrestling entertainment.
WWF/WWE took notice of The Iron Sheik’s gimmick and athletic abilities in 1979. He joined the company the same year and became the inaugural winner of the Battle Royale event. His ethnic character proved to be a big hit for the promotion as Vaziri played up to the political environment of Iran with his antagonistic role along with his massive build, outrageous persona, and rants against other competitors.
In 1983, Vaziri created history by winning the WWF World Heavyweight Championship. He developed an iconic rivalry with Hulk Hogan at the height of the promotion’s popularity. His first outing with Hogan is regarded as the beginning of Hogan’s ‘Hulkamania.’ Vaziri added to his accolades further when he won the WWF Tag Team Championship with partner Nikolai Volkoff at the first-ever Wrestle Mania event.
Vaziri stepped away from the wrestling ring in the 1990s but continued to make infrequent appearances over the next two decades. He accrued a massive following in the community and turned into a fan favorite towards the end of his career. He got inducted into the WWE Hall of Fame in 2005. He made his final live appearance in 2010 and was featured in an episode of Biography: WWE Legends in 2022.
The Iron Sheik passes away at 81
In a statement released on Twitter, the tragic news of the passing of The Iron Sheik at age 81 was announced earlier this morning.
“Today, we gather with heavy hearts to bid farewell to a true legend, a force of nature, and an iconic figure who left an incredible mark on the world of professional wrestling,” wrote the statement. ”It is with great sadness that we share the news of the passing of The Iron Sheik, but we also take solace in knowing that he departed this world peacefully, leaving behind a legacy that will endure for generations to come.
“With his larger than life persona, incredible charisma, and unparalleled in-ring skills, he captivated audiences around the globe. He was a trailblazer, breaking barriers and paving the way for a diverse range of wrestlers who followed in his footsteps.
“Beyond the glitz and glamour of the squared circle, The Iron Sheik was a man of immense passion and dedication. He embodied resilience. He overcame countless challenges in his life, both inside and outside the wrestling ring. His journey from a small village in Iran to becoming one of the most recognized figures in the world of wrestling is a testament to his unwavering dedication.”
“Throughout his career, The Iron Sheik became a cultural phenomenon, transcending the real of professional wrestling to become a pop culture icon. His memorable catchphrases and unforgettable moments are etched into the memories of fans worldwide. He left an indelible mark on the industry, and his influence can still be felt in the world of wrestling today.”
RESPECT THE LEGEND FOREVER ? pic.twitter.com/Cr6CC9pXSO
— The Iron Sheik (@the_ironsheik) June 7, 2023
The Iron Sheik is survived by his wife Caryl, two daughters Tanya and Nikki, and five grandchildren.
Tributes from the wrestling community started pouring in after the news broke.
“My Dear Friend Khosrow Vaziri!!! We Started Wrestling Together In 1972,” wrote WWE legend Ric Flair. “Seems Like So Long Ago! We Crossed Paths So Many Times Over The Years & You Were Always So Entertaining. The Greatest Line You Ever Said To Me In 1972: “If I Had Your Hair, I Would Be With Elizabeth Taylor!” Rest In Peace My Friend. Be As Entertaining To God As You Were To All Of Us!”
My Dear Friend Khosrow Vaziri!!! We Started Wrestling Together In 1972. Seems Like So Long Ago! We Crossed Paths So Many Times Over The Years & You Were Always So Entertaining. The Greatest Line You Ever Said To Me In 1972: “If I Had Your Hair, I Would Be With Elizabeth Taylor!”… pic.twitter.com/MG4PO69wP1
— Ric Flair® (@RicFlairNatrBoy) June 7, 2023
“REMEMBERING THE IRON SHEIK The wrestling world lost a true legend today, with the passing of Khosrow Vaziri, better known to fans across the globe as The Iron Sheik,” tweeted Mick Foley. “Although I never got to know The Sheik well, I was fortunate to have been on hand for two of his most iconic matches – his WWE title victory over Bob Backlund at Madison Square Garden on December 26, 1983 and his “Boot Camp Match” with Sgt Slaughter at MSG in August, 1984. I also had the honor of wrestling the iron sheik for the first and only time – on a tour of Dominica in 1987. Khosrow Vaziri was truly one of a kind. I send my deepest condolences to his family, friends, and all those who loved him.”
REMEMBERING THE IRON SHEIK
The wrestling world lost a true legend today, with the passing of Khosrow Vaziri, better known to fans across the globe as The Iron Sheik. Although I never got to know The Sheik well, I was fortunate to have been on hand for two of his most iconic… pic.twitter.com/mVMqTaeXtE
— Mick Foley (@foleyispod) June 7, 2023
The legend. An all-time great performer and WWE Hall of Famer who brought his character to life and transcended our business,” reacted Triple H. “My condolences to The Iron Sheik’s family, friends and fans.”
The legend. An all-time great performer and WWE Hall of Famer who brought his character to life and transcended our business.
My condolences to The Iron Sheik’s family, friends and fans.
— Triple H (@TripleH) June 7, 2023
RELATED: WWE Hall of Famer ‘Superstar’ Billy Graham Dies at 79, Wrestling Legends Pay Emotional Tribute
The Iron Sheik’s legacy will continue to inspire the next generation for years to come. Fitness Volt sends condolences to friends and family of The Iron Sheik during this time.
Published: 7 June, 2023 | 4:52 PM EDT
50-YO Ielja Strik (84KG) Sets 132.5-kg (292.1-lb) Raw Bench Press Masters 2 IPF World Record
1
KNKF-SP
2023-03-12
Subjunioren Junioren & Masters NK Bankdrukken Classic
Masters 2
271.2
111.6
Location
Netherlands
Competition
Subjunioren Junioren & Masters NK Bankdrukken Classic
Division
Masters 2
Age
~49.5
Equipment
Raw
Class
185.2
Weight
190.8
Bench
264.6
-271.2
271.2
271.2
GLP
91.12
2
KNKF-SP
2023-02-25
Open NK Powerliften
Open
1096.8
451.32
Location
Netherlands
Competition
Open NK Powerliften
Division
Open
Age
~49.5
Equipment
Raw
Class
185.2
Weight
190.9
Squat
385.8
402.3
413.4
413.4
Bench
270.1
-281.1
-281.1
270.1
Deadlift
396.8
413.4
-429.9
413.4
GLP
92.88
1
KNKF-SP
2022-12-03
Odin Cup
Open
1129.9
463.63
Location
Netherlands
Competition
Odin Cup
Division
Open
Age
~48.5
Equipment
Raw
Class
185.2
Weight
192.1
Squat
374.8
396.8
413.4
413.4
Bench
264.6
275.6
286.6
286.6
Deadlift
396.8
418.9
429.9
429.9
GLP
95.46
1
KNKF-SP
2022-09-18
Open NK Bankdrukken Classic
Open
281.1
116.03
Location
Netherlands
Competition
Open NK Bankdrukken Classic
Division
Open
Age
~48.5
Equipment
Raw
Class
185.2
Weight
189.6
Bench
264.6
275.6
281.1
281.1
GLP
94.59
DQ
IPF
2022-07-08
World Games
Super
Location
USA-AL
Competition
World Games
Division
Super
Age
~48.5
Equipment
Single-ply
Class
167.6
Weight
191.8
Squat
507.1
-523.6
-523.6
507.1
Bench
-363.8
-363.8
-363.8
Deadlift
402.3
418.9
440.9
440.9
1
KNKF-SP
2022-03-05
Subjunioren & Junioren & Masters NK Bankdrukken Classic
Masters 1
303.1
123.92
Location
Netherlands
Competition
Subjunioren & Junioren & Masters NK Bankdrukken Classic
Division
Masters 1
Age
~48.5
Equipment
Raw
Class
185.2
Weight
193.7
Bench
292.1
303.1
-314.2
303.1
GLP
101.53
4
IPF
2021-11-08
World Powerlifting Championships
Open
1388.9
562.91
Location
Norway
Competition
World Powerlifting Championships
Division
Open
Age
~47.5
Equipment
Single-ply
Class
185.2
Weight
197.4
Squat
518.1
534.6
-551.2
534.6
Bench
-385.8
385.8
396.8
396.8
Deadlift
440.9
-457.5
457.5
457.5
GLP
96.72
1
KNKF-SP
2021-11-07
Open NK Bankdrukken Classic
Open
308.6
124.69
Location
Netherlands
Competition
Open NK Bankdrukken Classic
Division
Open
Age
~47.5
Equipment
Raw
Class
185.2
Weight
198.9
Bench
292.1
308.6
308.6
GLP
102.82
1
IPF
2021-10-22
World Bench Press Championships
Open
407.9
165.26
Location
Lithuania
Competition
World Bench Press Championships
Division
Open
Age
~47.5
Equipment
Single-ply
Class
185.2
Weight
197.5
Bench
385.8
396.8
407.9
407.9
GLP
94.33
1
EPF
2021-08-03
European Open Juniors & Sub-Juniors Powerlifting Championships
Open
1388.9
564.68
Location
Czechia
Competition
European Open Juniors & Sub-Juniors Powerlifting Championships
Division
Open
Age
~47.5
Equipment
Single-ply
Class
185.2
Weight
196
Squat
496
518.1
-523.6
518.1
Bench
363.8
380.3
396.8
396.8
Deadlift
451.9
463
474
474
GLP
96.96
1
KNKF-SP
2021-07-04
NK Bankdrukken Equipped
Open
374.8
152.16
Location
Netherlands
Competition
NK Bankdrukken Equipped
Division
Open
Age
~47.5
Equipment
Single-ply
Class
185.2
Weight
196.7
Bench
352.7
374.8
-396.8
374.8
GLP
86.81
1
KNKF-SP
2021-07-03
Subjunioren Junioren & Masters NK Bankdrukken Classic
Masters 1
319.7
129.63
Location
Netherlands
Competition
Subjunioren Junioren & Masters NK Bankdrukken Classic
Division
Masters 1
Age
~47.5
Equipment
Raw
Class
185.2
Weight
197.2
Bench
303.1
314.2
319.7
319.7
GLP
106.67
1
KNKF-SP
2021-05-22
Open NK Powerliften Classic Dames
Open
1228
492.95
Location
Netherlands
Competition
Open NK Powerliften Classic Dames
Division
Open
Age
~47.5
Equipment
Raw
Class
185.2
Weight
201.8
Squat
418.9
446.4
-464.1
446.4
Bench
304.2
314.2
318.6
318.6
Deadlift
418.9
446.4
463
463
GLP
102
1
KNKF-SP
2020-09-06
Dutch Classic Bench Press Championships
Open
310.9
126.91
Location
Netherlands-NB
Competition
Dutch Classic Bench Press Championships
Division
Open
Age
~46.5
Equipment
Raw
Class
185.2
Weight
194.2
Bench
286.6
304.2
310.9
310.9
GLP
104.05
DQ
KNKF-SP
2020-02-23
Dutch Equipped Powerlifting Championships
Open
Location
Netherlands-NH
Competition
Dutch Equipped Powerlifting Championships
Division
Open
Age
~46.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Squat
507.1
529.1
540.1
540.1
Bench
-380.3
-385.8
-385.8
Deadlift
440.9
457.5
468.5
468.5
DQ
KNKF-SP
2020-02-23
Dutch Equipped Powerlifting Championships
Masters 1
Location
Netherlands-NH
Competition
Dutch Equipped Powerlifting Championships
Division
Masters 1
Age
~46.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Squat
507.1
529.1
540.1
540.1
Bench
-380.3
-385.8
-385.8
Deadlift
440.9
457.5
468.5
468.5
1
EPF
2019-11-29
European Classic Championships
Open
1174
490.68
Location
Lithuania
Competition
European Classic Championships
Division
Open
Age
~45.5
Equipment
Raw
Class
185.2
Weight
184.6
Squat
429.9
446.4
451.9
451.9
Bench
281.1
292.1
297.6
297.6
Deadlift
407.9
424.4
-440.9
424.4
GLP
100.68
1
KNKF-SP
2019-09-01
Dutch Classic Bench Press Championships
Masters 1
275.6
114.13
Location
Netherlands-NB
Competition
Dutch Classic Bench Press Championships
Division
Masters 1
Equipment
Raw
Class
185.2
Weight
188.3
Bench
264.6
275.6
-281.1
275.6
GLP
92.89
1
EPF
2019-08-07
European Classic Bench Press Championships
Open
281.1
117.73
Location
Luxembourg
Competition
European Classic Bench Press Championships
Division
Open
Age
~45.5
Equipment
Raw
Class
185.2
Weight
183.8
Bench
275.6
281.1
-292.1
281.1
GLP
95.3
3
IPF
2019-06-04
World Classic Powerlifting Championships
Open
1146.4
479.7
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Open
Age
~45.5
Equipment
Raw
Class
185.2
Weight
184.2
Squat
407.9
429.9
440.9
440.9
Bench
275.6
281.1
-286.6
281.1
Deadlift
407.9
424.4
-435.4
424.4
GLP
98.41
2
IPF
2019-05-18
World Bench Press Championships
Open
286.6
119.99
Location
Japan
Competition
World Bench Press Championships
Division
Open
Age
~45.5
Equipment
Raw
Class
185.2
Weight
184
Bench
275.6
286.6
-303.1
286.6
GLP
97.15
5
IPF
2019-05-18
World Bench Press Championships
Open
374.8
156.85
Location
Japan
Competition
World Bench Press Championships
Division
Open
Age
~45.5
Equipment
Single-ply
Class
185.2
Weight
184.1
Bench
363.8
374.8
-402.3
374.8
GLP
88.96
1
KNKF-SP
2019-04-07
TOPFIT Bench Press Classic Cup
Masters 1
286.6
120.31
Location
Netherlands-NB
Competition
TOPFIT Bench Press Classic Cup
Division
Masters 1
Equipment
Raw
Class
185.2
Weight
183
Bench
275.6
286.6
-292.1
286.6
GLP
97.28
1
KNKF-SP
2019-03-23
Dutch Classic Powerlifting Championships
Masters 1
1129.9
472.52
Location
Netherlands-NB
Competition
Dutch Classic Powerlifting Championships
Division
Masters 1
Equipment
Raw
Class
185.2
Weight
184.4
Squat
407.9
424.4
-435.4
424.4
Bench
270.1
281.1
286.6
286.6
Deadlift
407.9
418.9
-435.4
418.9
GLP
96.94
1
EPF
2018-11-24
European Classic Powerlifting Championships
Open
1124.4
471.15
Location
Lithuania
Competition
European Classic Powerlifting Championships
Division
Open
Age
~44.5
Equipment
Raw
Class
185.2
Weight
183.6
Squat
407.9
424.4
440.9
440.9
Bench
286.6
-297.6
-297.6
286.6
Deadlift
396.8
-418.9
-435.4
396.8
GLP
96.63
4
EPF
2018-10-09
European Bench Press Championships
Open
391.3
163.88
Location
Luxembourg
Competition
European Bench Press Championships
Division
Open
Age
~44.5
Equipment
Single-ply
Class
185.2
Weight
183.9
Bench
391.3
-402.3
-407.9
391.3
GLP
92.93
1
KNKF-SP
2018-09-02
Dutch Classic Bench Press Championships
Masters 1
303.1
126.95
Location
Netherlands-NB
Competition
Dutch Classic Bench Press Championships
Division
Masters 1
Equipment
Raw
Class
185.2
Weight
183.9
Bench
281.1
292.1
303.1
303.1
GLP
102.77
3
IPF
2018-06-06
World Classic Powerlifting Championships
Open
1174
491.6
Location
Canada
Competition
World Classic Powerlifting Championships
Division
Open
Age
~44.5
Equipment
Raw
Class
185.2
Weight
183.9
Squat
429.9
-446.4
-446.4
429.9
Bench
286.6
297.6
-304.2
297.6
Deadlift
429.9
446.4
-451.9
446.4
GLP
100.84
2
IPF
2018-04-23
World Bench Press Championships
Open
374.8
156.83
Location
South Africa
Competition
World Bench Press Championships
Division
Open
Age
~44.5
Equipment
Single-ply
Class
185.2
Weight
184.2
Bench
363.8
374.8
-407.9
374.8
GLP
88.94
DQ
KNKF-SP
2018-03-25
Dutch Equipped Bench Press Championships
Open
Location
Netherlands-NH
Competition
Dutch Equipped Bench Press Championships
Division
Open
Equipment
Single-ply
Class
185.2
Weight
193
Bench
-418.9
-418.9
-418.9
1
KNKF-SP
2017-12-09
Dutch Classic Powerlifting Championships
Open
1178.4
493.48
Location
Netherlands-NB
Competition
Dutch Classic Powerlifting Championships
Division
Open
Equipment
Raw
Class
185.2
Weight
183.9
Squat
429.9
-457.5
-457.5
429.9
Bench
281.1
292.1
302
302
Deadlift
429.9
446.4
-463
446.4
GLP
101.22
4
IPF
2017-07-24
World Games
SuperHeavy
1411
587.25
Location
Poland
Competition
World Games
Division
SuperHeavy
Age
~43.5
Equipment
Single-ply
Class
185.2
Weight
186.3
Squat
523.6
551.2
562.2
562.2
Bench
-380.3
-380.3
380.3
380.3
Deadlift
451.9
468.5
-479.5
468.5
GLP
100.42
1
IPF
2017-06-14
World Classic Powerlifting Championships
Open
1179.5
494.42
Location
Belarus
Competition
World Classic Powerlifting Championships
Division
Open
Age
~43.5
Equipment
Raw
Class
185.2
Weight
183.5
Squat
429.9
-446.4
446.4
446.4
Bench
281.1
292.1
297.6
297.6
Deadlift
407.9
424.4
435.4
435.4
GLP
101.4
3
IPF
2017-05-22
World Bench Press Championships
Open
385.8
161.72
Location
Lithuania
Competition
World Bench Press Championships
Division
Open
Age
~43.5
Equipment
Single-ply
Class
185.2
Weight
183.5
Bench
385.8
-391.3
-391.3
385.8
GLP
91.69
1
KNKF-SP
2017-03-26
Dutch Equipped Bench Press Championships
Open
374.8
156.69
Location
Netherlands-ZH
Competition
Dutch Equipped Bench Press Championships
Division
Open
Equipment
Single-ply
Class
185.2
Weight
184.5
Bench
374.8
-396.8
-407.9
374.8
GLP
88.88
1
EPF
2017-03-12
European Classic Powerlifting Championships
Open
1185
495.31
Location
Denmark
Competition
European Classic Powerlifting Championships
Division
Open
Age
~43.5
Equipment
Raw
Class
185.2
Weight
184.6
Squat
418.9
440.9
451.9
451.9
Bench
281.1
-292.1
292.1
292.1
Deadlift
396.8
418.9
440.9
440.9
GLP
101.63
1
KNKF-SP
2016-12-11
Dutch Classic Powerlifting Championships
Open
1147.5
474.19
Location
Netherlands-NB
Competition
Dutch Classic Powerlifting Championships
Division
Open
Equipment
Raw
Class
185.2
Weight
189.2
Squat
413.4
435.4
-465.2
435.4
Bench
281.1
293.2
-297.6
293.2
Deadlift
396.8
-418.9
418.9
418.9
GLP
97.5
2
IPF
2016-11-14
World Open Championships
Open
1388.9
580.49
Location
USA
Competition
World Open Championships
Division
Open
Age
~42.5
Equipment
Single-ply
Class
185.2
Weight
184.7
Squat
523.6
540.1
-545.6
540.1
Bench
-385.8
385.8
-402.3
385.8
Deadlift
451.9
-463
463
463
GLP
99.19
1
KNKF-SP
2016-09-18
Dutch Classic Bench Press Championships
Open
292.1
119.2
Location
Netherlands-NB
Competition
Dutch Classic Bench Press Championships
Division
Open
Equipment
Raw
Class
185.2
Weight
194.4
Bench
264.6
281.1
292.1
292.1
GLP
97.76
2
IPF
2016-06-19
World Classic Powerlifting Championships
Open
1162.9
486.32
Location
USA-TX
Competition
World Classic Powerlifting Championships
Division
Open
Age
~42.5
Equipment
Raw
Class
185.2
Weight
184.4
Squat
418.9
435.4
440.9
440.9
Bench
286.6
297.6
-304.2
297.6
Deadlift
396.8
413.4
424.4
424.4
GLP
99.78
1
KNKF-SP
2016-05-22
Dutch Juniors & Masters Equipped Championships & Open Powerlifting
Open
1245.6
521.37
Location
Netherlands-NB
Competition
Dutch Juniors & Masters Equipped Championships & Open Powerlifting
Division
Open
Equipment
Single-ply
Class
185.2
Weight
184.1
Squat
451.9
-474
-485
451.9
Bench
374.8
-391.3
374.8
Deadlift
374.8
396.8
418.9
418.9
GLP
89.07
DQ
IPF
2016-04-19
World Bench Press Championships
Open
Location
Denmark
Competition
World Bench Press Championships
Division
Open
Age
~42.5
Equipment
Single-ply
Class
185.2
Weight
184.9
Bench
-396.8
-396.8
-413.4
1
KNKF-SP
2016-03-20
Dutch Equipped Bench Press Championships
Masters 1
385.8
161.16
Location
Netherlands-NH
Competition
Dutch Equipped Bench Press Championships
Division
Masters 1
Equipment
Single-ply
Class
185.2
Weight
184.9
Bench
-385.8
-385.8
385.8
385.8
GLP
91.43
1
EPF
2016-03-05
European Classic Powerlifting Championships
Open
1127.7
471.59
Location
Estonia
Competition
European Classic Powerlifting Championships
Division
Open
Age
~42.5
Equipment
Raw
Class
185.2
Weight
184.4
Squat
-407.9
407.9
-429.9
407.9
Bench
286.6
300.9
-309.7
300.9
Deadlift
396.8
407.9
418.9
418.9
GLP
96.75
2
IPF
2015-09-28
World Masters Powerlifting Championships
Masters 1
1411
589.9
Location
USA-CO
Competition
World Masters Powerlifting Championships
Division
Masters 1
Age
~41.5
Equipment
Single-ply
Class
185.2
Weight
184.5
Squat
-540.1
540.1
-556.7
540.1
Bench
396.8
413.4
-424.4
413.4
Deadlift
-457.5
457.5
-474
457.5
GLP
100.79
1
KNKF-SP
2015-09-20
Dutch Classic Bench Press Championships
Open
303.1
124.6
Location
Netherlands-NB
Competition
Dutch Classic Bench Press Championships
Division
Open
Equipment
Raw
Class
185.2
Weight
191.4
Bench
286.6
303.1
-308.6
303.1
GLP
101.8
1
EPF
2015-08-06
European Open Bench Press Championships
Open
407.9
170.49
Location
Czechia
Competition
European Open Bench Press Championships
Division
Open
Age
~41.5
Equipment
Single-ply
Class
185.2
Weight
184.6
Bench
391.3
407.9
-429.9
407.9
GLP
96.71
1
IPF
2015-06-05
World Classic Powerlifting Championships
Open
1154.1
482.49
Location
Finland
Competition
World Classic Powerlifting Championships
Division
Open
Age
~41.5
Equipment
Raw
Class
185.2
Weight
184.5
Squat
407.9
435.4
-456.4
435.4
Bench
281.1
292.1
299.8
299.8
Deadlift
396.8
418.9
-440.9
418.9
GLP
99
1
IPF
2015-05-20
World Bench Press Championships
Open
418.9
175.07
Location
Sweden
Competition
World Bench Press Championships
Division
Open
Age
~41.5
Equipment
Single-ply
Class
185.2
Weight
184.7
Bench
385.8
-407.9
418.9
418.9
GLP
99.31
1
EPF
2015-03-21
1st European Womens Classic Championships
Open
1148.6
480.19
Location
Czechia
Competition
1st European Womens Classic Championships
Division
Open
Age
~41.5
Equipment
Raw
Class
185.2
Weight
184.5
Squat
396.8
429.9
454.2
454.2
Bench
275.6
286.6
-299.8
286.6
Deadlift
385.8
-407.9
407.9
407.9
GLP
98.52
1
KRAFT
2015-01-17
Íslandsmeistaramót í bekkpressu-RIG
Open
352.7
144.34
Location
Iceland
Competition
Íslandsmeistaramót í bekkpressu-RIG
Division
Open
Age
~44.5
Equipment
Single-ply
Class
185.2
Weight
193.2
Bench
352.7
-374.8
-385.8
352.7
GLP
82.21
1
KNKF-SP
2014-12-06
Dutch Classic Powerlifting Championships
Open
1157.4
474.87
Location
Netherlands-NB
Competition
Dutch Classic Powerlifting Championships
Division
Open
Equipment
Raw
Class
185.2
Weight
192.1
Squat
429.9
451.9
463
463
Bench
281.1
292.1
-303.1
292.1
Deadlift
374.8
402.3
-424.4
402.3
GLP
97.78
3
IPF
2014-11-03
World Powerlifting Championships
Open
1416.5
592.54
Location
USA-CO
Competition
World Powerlifting Championships
Division
Open
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Squat
545.6
567.7
-578.7
567.7
Bench
363.8
385.8
-400.1
385.8
Deadlift
463
-468.5
-468.5
463
GLP
101.23
1
EPF
2014-10-16
European Masters Bench Press Championships
Masters 1
396.8
165.9
Location
Luxembourg
Competition
European Masters Bench Press Championships
Division
Masters 1
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
184.5
Bench
352.7
374.8
396.8
396.8
GLP
94.1
DQ
IPF
2014-09-21
World Masters Powerlifting Championships
Masters 1
Location
Czechia
Competition
World Masters Powerlifting Championships
Division
Masters 1
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
184.4
Squat
529.1
-563.3
-563.3
529.1
Bench
-380.3
-380.3
-380.3
Deadlift
440.9
463
-485
463
1
EPF
2014-08-07
European Open Bench Press Championships
Open
374.8
156.77
Location
Czechia
Competition
European Open Bench Press Championships
Division
Open
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Bench
374.8
-413.4
-413.4
374.8
GLP
88.92
1
IPF
2014-06-01
World Classic Powerlifting Championships
Open
1129.9
474.28
Location
South Africa
Competition
World Classic Powerlifting Championships
Division
Open
Age
~40.5
Equipment
Raw
Class
185.2
Weight
183
Squat
429.9
-453
-453
429.9
Bench
281.1
-299.8
-299.8
281.1
Deadlift
396.8
418.9
-435.4
418.9
GLP
97.24
1
IPF
2014-05-20
World Bench Press Championships
Open
407.9
170.83
Location
Denmark
Competition
World Bench Press Championships
Division
Open
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
183.8
Bench
-380.3
380.3
407.9
407.9
GLP
96.87
1
IPF
2014-04-17
World Masters Bench Press Championships
Masters 1
380.3
158.95
Location
England
Competition
World Masters Bench Press Championships
Division
Masters 1
Age
~40.5
Equipment
Single-ply
Class
185.2
Weight
184.6
Bench
380.3
-407.9
-407.9
380.3
GLP
90.17
1
IPF
2013-11-04
World Powerlifting Championships
Open
1422
596.66
Location
Norway
Competition
World Powerlifting Championships
Division
Open
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
183.1
Squat
529.1
562.2
-590.8
562.2
Bench
363.8
385.8
396.8
396.8
Deadlift
440.9
463
-474
463
GLP
101.89
1
EPF
2013-10-17
European Masters Bench Press Championships
Masters 1
397.9
166.37
Location
Bulgaria
Competition
European Masters Bench Press Championships
Division
Masters 1
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
184.5
Bench
363.8
380.3
397.9
397.9
GLP
94.37
1
EPF
2013-08-08
European Open Bench Press Championship
Open
363.8
152.17
Location
Slovakia
Competition
European Open Bench Press Championship
Division
Open
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Bench
-363.8
363.8
-402.3
363.8
GLP
86.31
2
IPF
2013-07-30
World Games
Super
1427.5
593.66
Location
Colombia
Competition
World Games
Division
Super
Age
~39.5
Equipment
Single-ply
Class
158.7
Weight
186.6
Squat
540.1
562.2
578.7
578.7
Bench
363.8
385.8
-396.8
385.8
Deadlift
463
-485
-485
463
GLP
101.53
1
IPF
2013-06-11
World Classic Powerlifting Championships
Open
1169.6
489.67
Location
Russia-VLA
Competition
World Classic Powerlifting Championships
Division
Open
Age
~39.5
Equipment
Raw
Class
185.2
Weight
184
Squat
418.9
440.9
-451.9
440.9
Bench
281.1
292.1
298.7
298.7
Deadlift
396.8
-418.9
429.9
429.9
GLP
100.44
1
IPF
2013-05-20
World Bench Press Championships
Open
396.8
165.82
Location
Lithuania
Competition
World Bench Press Championships
Division
Open
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
184.7
Bench
380.3
385.8
396.8
396.8
GLP
94.06
1
EPF
2013-05-07
European Open Powerlifting Championships
Open
1422
595.5
Location
Czechia
Competition
European Open Powerlifting Championships
Division
Open
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
183.9
Squat
518.1
545.6
562.2
562.2
Bench
374.8
385.8
-391.3
385.8
Deadlift
451.9
474
-490.5
474
GLP
101.72
1
IPF
2013-04-18
World Masters Bench Press Championships
Masters 1
388
162.17
Location
Czechia
Competition
World Masters Bench Press Championships
Division
Masters 1
Age
~39.5
Equipment
Single-ply
Class
185.2
Weight
184.7
Bench
374.8
388
-391.3
388
GLP
91.99
5
NAPF
2013-03-03
Titan Pro Bench Bash
Open
385.8
160.13
Location
USA-OH
Competition
Titan Pro Bench Bash
Division
Open
Equipment
Single-ply
Class
185.2
Weight
187.4
Bench
-385.8
385.8
-423.3
385.8
GLP
90.95
2
IPF
2012-11-10
World Powerlifting Championships
Open
1405.4
588.1
Location
Puerto Rico
Competition
World Powerlifting Championships
Division
Open
Age
~38.5
Equipment
Single-ply
Class
185.2
Weight
184.2
Squat
540.1
551.2
-556.7
551.2
Bench
352.7
369.3
380.3
380.3
Deadlift
-474
474
-485
474
GLP
100.47
2
EPF
2012-08-09
European Open Bench Press Championships
Open
369.3
154.58
Location
Italy
Competition
European Open Bench Press Championships
Division
Open
Age
~38.5
Equipment
Single-ply
Class
185.2
Weight
184
Bench
369.3
-374.8
-374.8
369.3
GLP
87.66
1
IPF
2012-06-12
World Classic Powerlifting Cup
Open
1179.5
494.11
Location
Sweden
Competition
World Classic Powerlifting Cup
Division
Open
Age
~38.5
Equipment
Raw
Class
185.2
Weight
183.8
Squat
396.8
429.9
451.9
451.9
Bench
264.6
286.6
297.6
297.6
Deadlift
407.9
-429.9
429.9
429.9
GLP
101.34
1
IPF
2012-05-21
World Bench Press Championships
Open
374.8
156.65
Location
Czechia
Competition
World Bench Press Championships
Division
Open
Age
~38.5
Equipment
Single-ply
Class
185.2
Weight
184.6
Bench
363.8
374.8
-391.3
374.8
GLP
88.86
1
EPF
2012-05-08
European Open Powerlifting Championships
Open
1416.5
593.22
Location
Ukraine
Competition
European Open Powerlifting Championships
Division
Open
Age
~38.5
Equipment
Single-ply
Class
185.2
Weight
183.9
Squat
518.1
540.1
551.2
551.2
Bench
352.7
363.8
374.8
374.8
Deadlift
474
490.5
-501.6
490.5
GLP
101.33
1
NPB
2012-02-26
Dutch Equipped Powerlifting Championships
Open
1399.9
585.96
Location
Netherlands-UT
Competition
Dutch Equipped Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
185.2
Weight
184.1
Squat
518.1
-540.1
551.2
551.2
Bench
341.7
-358.3
-358.3
341.7
Deadlift
474
507.1
-512.6
507.1
GLP
100.1
2
IPF
2011-11-08
World Powerlifting Championships
Open
1411
591.46
Location
Czechia
Competition
World Powerlifting Championships
Division
Open
Age
~37.5
Equipment
Single-ply
Class
185.2
Weight
183.5
Squat
529.1
551.2
-562.2
551.2
Bench
341.7
352.7
358.3
358.3
Deadlift
485
-501.6
501.6
501.6
GLP
101.01
1
EPF
2011-09-16
Western European Powerlifting Championships
Open
1394.4
582.99
Location
Netherlands
Competition
Western European Powerlifting Championships
Division
Open
Age
~37.5
Equipment
Single-ply
Class
185.2
Weight
184.5
Squat
518.1
545.6
-556.7
545.6
Bench
352.7
-369.3
-380.3
352.7
Deadlift
474
496
-507.1
496
GLP
99.61
3
EPF
2011-08-04
European Open Bench Press Championships
Open
358.3
149.58
Location
Czechia
Competition
European Open Bench Press Championships
Division
Open
Age
~37.5
Equipment
Single-ply
Class
185.2
Weight
185.1
Bench
358.3
-369.3
-369.3
358.3
GLP
84.86
4
IPF
2011-05-25
World Bench Press Championships
Open
358.3
149.78
Location
Austria
Competition
World Bench Press Championships
Division
Open
Age
~37.5
Equipment
Single-ply
Class
185.2
Weight
184.5
Bench
347.2
358.3
-374.8
358.3
GLP
84.96
3
EPF
2011-05-03
European Powerlifting Championships
Open
1344.8
562.63
Location
Czechia
Competition
European Powerlifting Championships
Division
Open
Age
~37.5
Equipment
Single-ply
Class
185.2
Weight
184.3
Squat
518.1
540.1
-556.7
540.1
Bench
341.7
-358.3
-358.3
341.7
Deadlift
463
-474
-474
463
GLP
96.12
1
FIPL
2010-12-04
Campionato di Panca
Open
358.3
148.12
Location
Italy
Competition
Campionato di Panca
Division
Open
Equipment
Single-ply
Class
198.4
Weight
188.9
Bench
341.7
358.3
-369.3
358.3
GLP
84.19
2
IPF
2010-11-07
World Powerlifting Championships
Open
1416.5
579.96
Location
South Africa
Competition
World Powerlifting Championships
Division
Open
Age
~36.5
Equipment
Single-ply
Class
198.4
Weight
193
Squat
540.1
556.7
-573.2
556.7
Bench
363.8
385.8
-396.8
385.8
Deadlift
474
-534.6
-534.6
474
GLP
99.46
1
EPF
2010-09-24
Western European Powerlifting Championships
Open
1438.5
584.97
Location
Luxembourg
Competition
Western European Powerlifting Championships
Division
Open
Age
~36.5
Equipment
Single-ply
Class
198.4
Weight
195.9
Squat
529.1
556.7
573.2
573.2
Bench
369.3
385.8
-403.4
385.8
Deadlift
463
479.5
479.5
GLP
100.44
1
EPF
2010-08-12
European Open Bench Press Championships
Open
380.3
154.79
Location
Slovakia
Competition
European Open Bench Press Championships
Division
Open
Age
~36.5
Equipment
Single-ply
Class
198.4
Weight
195.5
Bench
363.8
380.3
-396.8
380.3
GLP
88.26
1
IPF
2010-05-24
World Bench Press Championships
Open
385.8
156.79
Location
USA-TX
Competition
World Bench Press Championships
Division
Open
Age
~36.5
Equipment
Single-ply
Class
198.4
Weight
196.2
Bench
352.7
385.8
-407.9
385.8
GLP
89.43
1
EPF
2010-05-04
European Open Powerlifting Championships
Open
1456.2
593.13
Location
Sweden
Competition
European Open Powerlifting Championships
Division
Open
Age
~36.5
Equipment
Single-ply
Class
198.4
Weight
195.2
Squat
540.1
578.7
-600.8
578.7
Bench
352.7
385.8
403.4
403.4
Deadlift
474
-496
-496
474
GLP
101.81
1
NPB
2010-03-13
Dutch Bench Press Championships
Open
403.4
163.8
Location
Netherlands-UT
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
196.7
Bench
363.8
403.4
403.4
GLP
93.45
1
NPB
2010-02-28
Dutch Powerlifting Championships
Open
1422
578.47
Location
Netherlands-NB
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
195.8
Squat
540.1
562.2
-578.7
562.2
Bench
352.7
374.8
-396.8
374.8
Deadlift
485
-501.6
485
GLP
99.32
2
IPF
2009-11-02
World Powerlifting Championships
Open
1433
587.04
Location
India
Competition
World Powerlifting Championships
Division
Open
Age
~35.5
Equipment
Single-ply
Class
198.4
Weight
192.8
Squat
529.1
551.2
-573.2
551.2
Bench
-341.7
341.7
374.8
374.8
Deadlift
474
507.1
-518.1
507.1
GLP
100.66
1
EPF
2009-08-06
European Bench Press Championships
Open
358.3
146.56
Location
Czechia
Competition
European Bench Press Championships
Division
Open
Age
~35.5
Equipment
Single-ply
Class
198.4
Weight
193.3
Bench
330.7
-358.3
358.3
358.3
GLP
83.48
DQ
IPF
2009-07-25
World Games
Super
Location
Taiwan
Competition
World Games
Division
Super
Age
~35.5
Equipment
Single-ply
Class
165.3
Weight
191.1
Squat
567.7
1
IPF
2009-05-27
World Bench Press Championships
Open
374.8
152.65
Location
Luxembourg
Competition
World Bench Press Championships
Division
Open
Age
~35.5
Equipment
Single-ply
Class
198.4
Weight
195.2
Bench
352.7
374.8
-391.3
374.8
GLP
87.03
1
EPF
2009-05-05
European Powerlifting Championships
Open
1411
574.57
Location
Finland
Competition
European Powerlifting Championships
Division
Open
Age
~35.5
Equipment
Single-ply
Class
198.4
Weight
195.3
Squat
529.1
-562.2
562.2
562.2
Bench
-363.8
-363.8
363.8
363.8
Deadlift
485
-507.1
-507.1
485
GLP
98.63
1
NPB
2009-03-15
Dutch Powerlifting Championships
Open
1466.1
597.62
Location
Netherlands-NH
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
194.9
Squat
529.1
573.2
573.2
Bench
363.8
380.3
380.3
Deadlift
474
512.6
512.6
GLP
102.57
1
IPF
2008-10-30
World Powerlifting Championships
Open
1444
588.88
Location
Canada-NL
Competition
World Powerlifting Championships
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
194.7
Squat
529.1
556.7
573.2
573.2
Bench
363.8
-380.3
-380.3
363.8
Deadlift
485
507.1
-529.1
507.1
GLP
101.06
1
EPF
2008-09-19
Western European Cup
Open
1449.5
591.18
Location
Denmark
Competition
Western European Cup
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
194.7
Squat
507.1
540.1
562.2
562.2
Bench
363.8
380.3
-391.3
380.3
Deadlift
485
507.1
-523.6
507.1
GLP
101.46
1
EPF
2008-08-07
European Bench Press Championships
Open
374.8
152.54
Location
Slovakia
Competition
European Bench Press Championships
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
195.5
Bench
374.8
-391.3
-404.5
374.8
GLP
86.98
1
IPF
2008-06-25
World Bench Press Championships
Open
380.3
154.32
Location
Czechia
Competition
World Bench Press Championships
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
196.9
Bench
363.8
380.3
-404.5
380.3
GLP
88.05
1
EPF
2008-05-06
European Powerlifting Championships
Open
1438.5
585.2
Location
Czechia
Competition
European Powerlifting Championships
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
195.8
Squat
518.1
-551.2
551.2
551.2
Bench
-363.8
363.8
380.3
380.3
Deadlift
474
507.1
-529.1
507.1
GLP
100.48
1
NPB
2008-03-30
Dutch Powerlifting Championships
Open
1438.5
586.99
Location
Netherlands-NB
Competition
Dutch Powerlifting Championships
Division
Open
Age
~35.5
Equipment
Single-ply
Class
198.4
Weight
194.4
Squat
551.2
Bench
363.8
Deadlift
523.6
GLP
100.73
3
NAPF
2008-03-02
Arnold International Pro Bench
Open
402.3
163.35
Location
USA-OH
Competition
Arnold International Pro Bench
Division
Open
Equipment
Single-ply
Class
198.4
Weight
196.7
Bench
363.8
385.8
402.3
402.3
GLP
93.19
1
IPF
2007-10-14
World Powerlifting Championships
Open
1460.6
599.08
Location
Austria
Competition
World Powerlifting Championships
Division
Open
Age
~33.5
Equipment
Single-ply
Class
198.4
Weight
192.2
Squat
540.1
562.2
-573.2
562.2
Bench
363.8
380.3
385.8
385.8
Deadlift
463
496
512.6
512.6
GLP
102.7
1
EPF
2007-09-22
Western European Cup
Open
1455
595.57
Location
Belgium
Competition
Western European Cup
Division
Open
Age
~33.5
Equipment
Single-ply
Class
198.4
Weight
193.1
Squat
529.1
562.2
562.2
Bench
374.8
-396.8
-396.8
374.8
Deadlift
474
-518.1
518.1
518.1
GLP
102.14
1
EPF
2007-08-22
European Bench Press Championships
Open
385.8
158
Location
Denmark
Competition
European Bench Press Championships
Division
Open
Age
~33.5
Equipment
Single-ply
Class
198.4
Weight
192.9
Bench
363.8
-385.8
385.8
385.8
GLP
89.98
1
IPF
2007-05-29
World Bench Press Championships
Open
374.8
153.18
Location
Denmark
Competition
World Bench Press Championships
Division
Open
Age
~33.5
Equipment
Single-ply
Class
198.4
Weight
193.7
Bench
-374.8
374.8
-399
374.8
GLP
87.27
1
EPF
2007-05-08
European Powerlifting Championships
Open
1427.5
585.21
Location
Poland
Competition
European Powerlifting Championships
Division
Open
Age
~33.5
Equipment
Single-ply
Class
198.4
Weight
192.5
Squat
518.1
551.2
-573.2
551.2
Bench
363.8
-385.8
-385.8
363.8
Deadlift
440.9
496
512.6
512.6
GLP
100.33
1
NPB
2007-04-29
Dutch Bench Press Championships
Open
385.8
157.59
Location
Netherlands-LI
Competition
Dutch Bench Press Championships
Division
Open
Age
~34.5
Equipment
Single-ply
Class
198.4
Weight
194
Bench
363.8
385.8
-402.3
385.8
GLP
89.79
1
NPB
2007-03-18
Dutch Powerlifting Championships
Open
1399.9
575.42
Location
Netherlands-NB
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
191.4
Squat
540.1
Bench
352.7
Deadlift
507.1
GLP
98.61
1
IPF
2006-11-05
World Powerlifting Championships
Open
1411
578.43
Location
Norway
Competition
World Powerlifting Championships
Division
Open
Age
~32.5
Equipment
Single-ply
Class
198.4
Weight
192.5
Squat
518.1
540.1
551.2
551.2
Bench
-374.8
374.8
-396.8
374.8
Deadlift
440.9
485
-501.6
485
GLP
99.17
1
EPF
2006-09-20
Western European Cup
Open
1438.5
588.29
Location
Luxembourg
Competition
Western European Cup
Division
Open
Age
~32.5
Equipment
Single-ply
Class
198.4
Weight
193.5
Squat
485
529.1
551.2
551.2
Bench
363.8
385.8
402.3
402.3
Deadlift
418.9
463
485
485
GLP
100.91
1
NPB
2006-09-05
Dutch Bench Press Championships
Open
389.1
160.02
Location
Netherlands-GE
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
191.1
Bench
369.3
-389.1
389.1
389.1
GLP
91.05
1
EPF
2006-08-10
European Bench Press Championships
Open
385.8
159.09
Location
France
Competition
European Bench Press Championships
Division
Open
Age
~32.5
Equipment
Single-ply
Class
198.4
Weight
190
Bench
363.8
385.8
-402.3
385.8
GLP
90.47
1
IPF
2006-05-23
World Bench Press Championships
Open
391.3
161.15
Location
Hungary
Competition
World Bench Press Championships
Division
Open
Age
~32.5
Equipment
Single-ply
Class
198.4
Weight
190.6
Bench
363.8
385.8
391.3
391.3
GLP
91.67
1
EPF
2006-05-09
European Powerlifting Championships
Open
1416.5
583.14
Location
Czechia
Competition
European Powerlifting Championships
Division
Open
Age
~32.5
Equipment
Single-ply
Class
198.4
Weight
190.7
Squat
507.1
534.6
545.6
545.6
Bench
363.8
385.8
396.8
396.8
Deadlift
440.9
474
-490.5
474
GLP
99.9
1
NPB
2006-03-26
Dutch Powerlifting Championships
Open
1366.9
564.84
Location
Netherlands-NB
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
189.2
Squat
507.1
-540.1
-540.1
507.1
Bench
-369.3
369.3
391.3
391.3
Deadlift
440.9
457.5
468.5
468.5
GLP
96.7
4
EPF
2005-11-24
Womens European Powerlifting Championships
Open
1372.4
563.94
Location
Hungary
Competition
Womens European Powerlifting Championships
Division
Open
Age
~31.5
Equipment
Single-ply
Class
198.4
Weight
191.5
Squat
518.1
-540.1
540.1
540.1
Bench
363.8
385.8
-396.8
385.8
Deadlift
446.4
-468.5
-468.5
446.4
GLP
96.65
1
EPF
2005-09-22
European Bench Press Championships
Open
374.8
155.04
Location
Hungary
Competition
European Bench Press Championships
Division
Open
Age
~31.5
Equipment
Single-ply
Class
198.4
Weight
188.7
Bench
347.2
363.8
374.8
374.8
GLP
88.12
6
IPF
2005-07-14
World Games
Heavy
1372.4
568.2
Location
Germany
Competition
World Games
Division
Heavy
Age
~31.5
Equipment
Single-ply
Class
148.8
Weight
188.4
Squat
507.1
529.1
540.1
540.1
Bench
341.7
363.8
-374.8
363.8
Deadlift
440.9
468.5
-479.5
468.5
GLP
97.25
2
IPF
2005-05-26
Womens World Powerlifting Championships
Open
1300.7
548.24
Location
Finland
Competition
Womens World Powerlifting Championships
Division
Open
Age
~31.5
Equipment
Single-ply
Class
181.9
Weight
181.4
Squat
496
518.1
-529.1
518.1
Bench
-341.7
341.7
-354.9
341.7
Deadlift
440.9
-463
-474
440.9
GLP
93.55
1
NPB
2005-05-01
Dutch Bench Press Championships
Open
358.3
149.19
Location
Netherlands-FL
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
186.1
Bench
341.7
358.3
-374.8
358.3
GLP
84.68
1
NPB
2005-03-20
Dutch Powerlifting Championships
Open
1300.7
552.02
Location
Netherlands
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
181.9
Weight
178.9
Squat
501.6
Bench
336.2
Deadlift
463
GLP
94.09
1
IPF
2005-01-12
World Open Bench Press Championships
Open
358.3
148.12
Location
Sweden
Competition
World Open Bench Press Championships
Division
Open
Age
~31.5
Equipment
Single-ply
Class
198.4
Weight
188.9
Bench
-358.3
358.3
-389.1
358.3
GLP
84.19
1
IPF
2004-12-02
World Bench Press Championships
Open
330.7
138.98
Location
USA-OH
Competition
World Bench Press Championships
Division
Open
Age
~30.5
Equipment
Single-ply
Class
198.4
Weight
182.5
Bench
330.7
-352.7
-352.7
330.7
GLP
78.76
2
EPF
2004-11-26
Womens European Powerlifting Championships
Open
1278.7
539.9
Location
Slovakia
Competition
Womens European Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
181.9
Weight
180.8
Squat
507.1
-523.6
-523.6
507.1
Bench
330.7
-347.2
-347.2
330.7
Deadlift
440.9
-485
-485
440.9
GLP
92.1
1
NPB
2004-09-19
North Dutch A-Class Powerlifting Championships
Open
1306.2
545.19
Location
Netherlands-NH
Competition
North Dutch A-Class Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
185.2
Squat
440.9
485
507.1
507.1
Bench
314.2
-336.2
336.2
336.2
Deadlift
418.9
446.4
463
463
GLP
93.18
1
EPF
2004-08-05
European Bench Press Championships
Open
330.7
139.06
Location
Serbia
Competition
European Bench Press Championships
Division
Open
Age
~30.5
Equipment
Single-ply
Class
198.4
Weight
182.3
Bench
308.6
325.2
330.7
330.7
GLP
78.8
3
IPF
2004-05-03
Womens World Powerlifting Championships
Open
1322.8
559.02
Location
France
Competition
Womens World Powerlifting Championships
Division
Open
Age
~30.5
Equipment
Single-ply
Class
181.9
Weight
180.4
Squat
518.1
-534.6
-534.6
518.1
Bench
319.7
336.2
341.7
341.7
Deadlift
440.9
463
-485
463
GLP
95.35
1
NPB
2004-05-02
Dutch Bench Press Championships
Open
336.2
141.37
Location
Netherlands-GE
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
182.3
Bench
308.6
-330.7
336.2
-341.7
336.2
GLP
80.11
3
IPF
2003-12-05
World Bench Press Championships
Open
308.6
130.71
Location
Slovakia
Competition
World Bench Press Championships
Division
Open
Age
~29.5
Equipment
Single-ply
Class
181.9
Weight
179.7
Bench
286.6
303.1
308.6
308.6
GLP
73.98
3
EPF
2003-11-28
Womens European Powerlifting Championships
Open
1311.7
544.44
Location
Slovakia
Competition
Womens European Powerlifting Championships
Division
Open
Age
~29.5
Equipment
Single-ply
Class
198.4
Weight
187.4
Squat
496
523.6
529.1
529.1
Bench
303.1
314.2
319.7
319.7
Deadlift
440.9
463
-474
463
GLP
93.14
1
NPB
2003-09-21
North Dutch A-Class Powerlifting Championships
Open
1273.2
543.47
Location
Netherlands-NH
Competition
North Dutch A-Class Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
181.9
Weight
176.8
Squat
440.9
485
507.1
507.1
Bench
297.6
319.7
-325.2
319.7
Deadlift
396.8
429.9
446.4
446.4
GLP
92.55
5
IPF
2003-05-22
Womens World Powerlifting Championships
Open
1229.1
517.74
Location
USA-IL
Competition
Womens World Powerlifting Championships
Division
Open
Age
~29.5
Equipment
Single-ply
Class
181.9
Weight
181.7
Squat
501.6
Bench
308.6
Deadlift
418.9
GLP
88.35
1
NPB
2003-05-04
Dutch Bench Press Championships
Open
297.6
126.27
Location
Netherlands-NH
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
181.9
Weight
179
Bench
297.6
-314.2
-314.2
297.6
GLP
71.45
1
NPB
2003-03-23
Dutch Powerlifting Championships
Open
1223.6
512.43
Location
Netherlands-NH
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
183.9
Squat
440.9
463
474
474
Bench
-286.6
297.6
303.1
303.1
Deadlift
396.8
429.9
446.4
446.4
GLP
87.53
3
IPF
2002-12-05
World Bench Press Championships
Open
292.1
123.86
Location
Luxembourg
Competition
World Bench Press Championships
Division
Open
Age
~28.5
Equipment
Single-ply
Class
181.9
Weight
179.2
Bench
292.1
-308.6
-314.2
292.1
GLP
70.09
2
EPF
2002-11-29
Womens European Powerlifting Championships
Open
1256.6
530.91
Location
Finland
Competition
Womens European Powerlifting Championships
Division
Open
Age
~28.5
Equipment
Single-ply
Class
181.9
Weight
180.6
Squat
463
485
-496
485
Bench
286.6
303.1
308.6
308.6
Deadlift
440.9
463
-474
463
GLP
90.56
1
NPB
2002-10-06
North Dutch Women Powerlifting Championships
Open
1174
493.08
Location
Netherlands-NH
Competition
North Dutch Women Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
182.8
Squat
440.9
-468.5
440.9
Bench
286.6
303.1
303.1
Deadlift
429.9
-457.5
429.9
GLP
84.19
3
EPF
2002-08-23
European Bench Press Championships
Open
292.1
124.42
Location
Czechia
Competition
European Bench Press Championships
Division
Open
Age
~28.5
Equipment
Single-ply
Class
181.9
Weight
177.6
Bench
281.1
-292.1
292.1
292.1
GLP
70.36
1
EPF
2002-07-20
European-Union Cup
Open
1190.5
503.87
Location
Netherlands
Competition
European-Union Cup
Division
Open
Age
~28.5
Equipment
Single-ply
Class
181.9
Weight
179.9
Squat
451.9
Bench
286.6
Deadlift
451.9
GLP
85.92
5
IPF
2002-05-29
Womens World Powerlifting Championships
Open
1179.5
494.25
Location
Germany
Competition
Womens World Powerlifting Championships
Division
Open
Age
~28.5
Equipment
Single-ply
Class
198.4
Weight
183.6
Squat
463
Bench
286.6
Deadlift
429.9
GLP
84.42
1
NPB
2002-05-05
Dutch Bench Press Championships
Open
275.6
115.61
Location
Netherlands-GE
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
183.2
Bench
-275.6
-275.6
275.6
275.6
GLP
65.54
1
NPB
2002-03-24
Dutch Powerlifting Championships
Open
1185
494.86
Location
Netherlands-NH
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
185
Squat
451.9
Bench
292.1
Deadlift
440.9
GLP
84.57
3
IPF
2001-12-07
World Bench Press Championships
Open
297.6
126.12
Location
New Zealand-CAN
Competition
World Bench Press Championships
Division
Open
Age
~27.5
Equipment
Single-ply
Class
181.9
Weight
179.5
Bench
286.6
297.6
-308.6
297.6
GLP
71.38
4
EPF
2001-08-10
European Bench Press Championships
Open
281.1
117.52
Location
Latvia
Competition
European Bench Press Championships
Division
Open
Age
~27.5
Equipment
Single-ply
Class
198.4
Weight
184.5
Bench
281.1
-292.1
-292.1
281.1
GLP
66.66
5
IPF
2001-05-24
Womens World Powerlifting Championships
Open
1074.8
454.61
Location
Czechia
Competition
Womens World Powerlifting Championships
Division
Open
Age
~27.5
Equipment
Single-ply
Class
181.9
Weight
180.1
Squat
396.8
Bench
270.1
Deadlift
407.9
GLP
77.53
1
NPB
2001-05-06
Dutch Bench Press Championships
Open
264.6
110.42
Location
Netherlands-NH
Competition
Dutch Bench Press Championships
Division
Open
Equipment
Single-ply
Class
198.4
Weight
185.2
Bench
264.6
GLP
62.65
1
NPB
2001-04-01
Dutch Powerlifting Championships
Open
1047.2
442.16
Location
Netherlands
Competition
Dutch Powerlifting Championships
Division
Open
Equipment
Single-ply
Class
181.9
Weight
180.8
Squat
396.8
Bench
242.5
Deadlift
407.9
GLP
75.43
The Rock Takes on Bulgarian Split Squats And Gets a Beating
Hollywood star Dwayne ’The Rock’ Johnson is a man of many talents who first rose to prominence for his athletic abilities inside the wrestling ring. He boasts a huge build and never fails to get a workout in despite maintaining a packed schedule. In a recent post made on Instagram, Johnson shared Bulgarian split squats as an effective lower-body workout for muscle growth.
The Rock is widely considered to be one of the most popular professional wrestlers of all time. He grew up playing football but decided to follow in the footsteps of his father and become a legacy wrestler under the WWF/WWE banner. He pioneered the Attitude Era of promotion and is credited with helping elevate the company to new heights. While competing in the wrestling ring, Johnson got the chance to make his acting debut in The Mummy Returns (2001).
Following a decorated run in the WWE, Johnson chose to step away to explore his passion for acting. He applied the same work ethic he developed as an athlete to become a global superstar with several blockbuster hits under his belt. He boasts an insane following of 383 million on the photo-sharing platform and regularly encourages them to lead a healthy lifestyle with motivational workout posts often filmed in his home gym called ‘Iron Paradise.’
In Nov. 2022, The Rock gave fans a look into his leg day finisher workout made up of five monster sets. Johnson held a 100-pound dumbbell with just his fingertips (to build grip strength) and performed sumo squats in a slow and controlled manner at the end of leg day.
Although Johnson has a busy schedule he never fails to get a workout in. He showed off his massive legs in a brutal late-night training session earlier this year. He used four sets of an intense muscle-building squat variation to boost leg gains.
The Rock detailed a fierce upper body workout targeting the chest and back for optimizing the pump three months ago. The routine consisted of only supersets with moderate weight and a five-second hold on the last rep of each exercise. He offered another superset training plan focusing on lower body muscle development weeks later. He performed leg extensions with two drop sets till failure to close out the workout.
The 51-year-old laid out a grueling chest and body workout two months ago. He stressed the importance of performing each rep in a controlled and slow manner and encouraged his fans to focus on the movement.
Johnson revealed the core exercise he utilized to regain strength in his abdomen after suffering an injury last month. He advocated for incorporating abs workouts in any routine to boost gains.
The Rock shares Burning Lower Body workout for muscle growth
In a recent Instagram post, Dwayne ‘The Rock’ Johnson shared a brutal lower body workout designed to build muscle and feel the burn.
“Still finding my groove & balance on these Bulgarian split squats,” wrote The Rock. “
I started implementing these as my last exercise of 4 giant sets (4 leg exercises in a row 4x’s)
Haven’t done these in years due to my 4 knee surgeries and I tore the top of my quad off my pelvis (in a wrestling match) so deep single leg movements like this can be a burning bitch.
But we gotta get consistently push and challenge ourselves daily or else life ain’t no fun ..gettin’ my ass kicked in the iron paradise.”
The Bulgarian split squat is an absolute game-changer when it comes to improving your athletic abilities and sculpting powerful legs. Not only does it give your quads and glutes a serious workout, but it also has a host of other fantastic benefits that can take your fitness to the next level. It primarily targets the quadriceps and glutes, leading to significant gains in both muscle size and strength.
The Rock gave an effective high-volume workout routine for chest and back muscle development last month. He believes in taking advantage of the full range of motion and holding at the bottom to get the best results. He followed up with a laborious arms day finisher routine to get jacked biceps weeks later.
His latest offering will serve as a dose of motivation for those wanting to skip leg day and provide an effective plan for others to get bigger legs.
Published: 7 June, 2023 | 3:10 PM EDT
Frank McGrath Shares How to be a Bodybuilder on Dialysis
Canadian bodybuilder Frank McGrath has an inspirational story, unlike any other competitor in the sport. Although he stepped away from professional competition years ago, he maintains a high level of personal fitness and stays engaged with the community online. In a recent episode of IFBB AMA, McGrath shared tips on how to be a bodybuilder on dialysis.
Frank McGrath found his passion for fitness after coming across legendary bodybuilder Arnold Schwarzenegger in his teenage years. He was a relatively smaller kid and started weight training to pack on the pounds. While studying at university, McGrath won his debut contest in 2000. He participated in other regional shows before securing his Pro card by handily dispatching the competition at the CBBF Canadian Championships in 2003.
During his days of competing on stage, McGrath gained attention for his unreal arm/forearm muscle development with insane vascularity, muscle detail, and proportions. Besides his competitive career, McGrath made a name for himself as a fitness model gracing several magazine covers, including Muscle and Fitness, Flex magazine, and Sports Illustrated. His celebrity skyrocketed after he signed a deal with Universal Nutrition for the Animal Training Series brand. His work with the company helped him break into the mainstream beyond bodybuilding.
Frank McGrath / Instagram
McGrath showed a lot of potential from the start. He turned in a strong performance at the 2011 Tampa Bay Pro where he took bronze and followed up with a fourth-place finish at the 2011 Toronto Pro Invitational. He earned an invite to the Mr. Olympia competition and finished on the periphery of the top 15 in his maiden showing.
The 44-year-old was forced to the sidelines due to multiple injuries and a car crash. He managed to make a comeback but eventually moved on from competition after a final outing at the 2015 IFBB Ferrigno Legacy.
In Aug. 2018, Frank McGrath collaborated with iconic bodybuilder Flex Lewis for an intense lower-body workout. The seven-time Men’s 212 Olympia champion blasted his legs with McGrath in preparation for his final win at the 2018 Mr. Olympia show. The duo appeared to get along well and regrouped for another brutal arms workout in honor of the late Dallas McCarver.
McGrath teamed up with fitness sensation Tristyn Lee for a sleeve-busting arms training session in Dec. 2021. He guided the youngster through the challenging workout targeting the biceps, triceps, and forearms. Lee lauded McGrath’s stellar arms and revealed he got to cross one item off his bucket list.
Frank McGrath shares how to be a bodybuilder on dialysis
In a recent YouTube video, Frank McGrath shared some of his best tips on how to be a bodybuilder on dialysis.
He recommended focusing on recovering properly and not overdoing things in the gym.
“I was born with one kidney, never really had any problems my entire life. I still continue to do bodybuilding even though I knew the risks and I was very lucky that I didn’t have any serious problems until I got a little bit older,” said McGrath. “You can still be a bodybuilder, still do all that stuff but you have to take time off and that’s hard for a lot of people to do. Come off gear, you’re going to get smaller, weaker, not as strong, not going to feel as good but that’s part of the game. You’ve got to give your body a break, time to recover, and not overdo it. That’s one of my biggest tips.”
McGrath cautioned against eating too much junk food.
“Also, your diet. I’m known for eating a lot of junk food and junk food isn’t always the best for your organs. Don’t go crazy with that stuff and you still enjoy your food.”
He stressed the importance of not overexerting your body and suggested training three to four times a week with adequate rest.
“Understanding that to continue doing what you love to do you need to adapt to new situations. You can’t stay the same person forever so I’ve learned to train less and save my energy for the days that I can’t train. There’s times when I train seven days a week. Now, I probably train three to four times a week and I’ve still been able to maintain 245 pounds. Dorian Yates used only trained three to four times a week and Mike Mentzer. You can do the same workouts just more condensed and more time to rest. I realize too there’s times that I can train and the best thing for me to do is just to back off let my body rest, get the energy back, and hit the gym when you feel good again.
“It’s definitely been a struggle more mentally than anything knowing that you’ve got a machine that keeps you alive. It was a lot to do at first and didn’t talk about it to anybody for over a year. I don’t know if I felt embarrassed or ashamed or whatever but I was definitely afraid of how people would judge me. It was difficult.”
Frank McGrath’s latest offering will certainly provide a lot of value for those in a similar spot. He’s living proof that any hurdle can be overcome no matter what and his guidelines on how to train will likely inspire the next generation.
You can watch the full video below.
Published: 7 June, 2023 | 12:13 PM EDT
Jeremy Buendia Shares 4,000-Calorie Bulking Diet in Preparation for 2023 Mr. Olympia Comeback
Preparations for Jeremy Buendia’s anticipated return to action are heating up. In a recent YouTube video, Buendia showcased his massive seven-meal diet consisting of over 4,000 calories as he inches closer to 2023 Mr. Olympia.
Competing actively, Jeremy Buendia reached the top of the sport with exceptional balance, conditioning, and a symmetrical upper body. At the time of his reign, he was known for his confidence and outspoken nature, which was often misinterpreted as arrogance.
“I don’t have any excuse this time, I better be in shape,” shared Buendia.
The fan-favorite dominated the Olympia stage in his respective category for four years straight from 2014-2017. He made a play for a fifth Men’s Physique title in 2018 but was unable to stop three-time winner Brandon Hendrickson.
While he’s remained away from the stage, Buendia never took his foot off the gas, especially in the training room. Comeback rumors swirled for years, and in 2020, it appeared fans were on the brink of seeing Jeremy compete again. However, the return never materialized.
Last September, Buendia announced that he would finally return to the Mr. Olympia stage. Before last year’s mega-event took place, Buendia and Erin Banks got into a heated argument on Olympia TV. Suffice it to say, cooler heads did not prevail. Angst, aggression, and hostility took over their discussion, further exciting fans about their impending showdown in Orlando, Florida this Nov.
Jeremy Buendia Talks 2023 Mr. Olympia Comeback Progress, Sitting at 201 Lbs, Shows Off 7-Meal Diet
According to Buendia, he and his team are now pushing hard to ensure he consumes seven meals a day. His latest diet saw him consume over 4,000 calories in a 24-hour period.
“Slowly [I’ve] increased the calories as we go along. I started at 3,500 calories, worked to 4,000 calories, now past the 4,500 calories. Been watching my weight go up and down slightly, woke up about 201 this morning. That’s actually the same weight I was four weeks ago but my body fat is significantly less.”
“Today, we’re really going to push to get that seventh meal in to really get all those calories in to help put me in that surplus to help me pack on some quality muscle.”
Find the full seven-meal plan below:
Meal 1 – 88.2 grams carbs, 75.6 grams protein, 18.25 grams of fat
10 oz of liquid egg whites
2 whole scrambled eggs
50 grams of chicken breast
1 slice of sourdough
85 grams of oats
100 grams of strawberries
2 packets of Stevia
Energy Drink
Green Tobasco hot sauce
margarin
total: 785.5 calories
Meal 2 – 108 grams carbs, 65.2 grams of protein, 11.5 grams of fat
200 grams of chicken breast (seasoned with garlic, salt, onion powder, and barbecue sauce)
yams sweet potato
pickle
total: 796 calories
Meal 3 – 91.3 grams carbs, 60 grams of protein, 11.2 grams of fat,
Rice
200 grams of lean red meat
2 whole eggs
8 oz of pineapple
total: 706 calories
“I don’t have any excuse this time. I better be in shape. I’m my toughest critic, I never think I look as good as I actually do and I think people like to tell me what I want to hear,” said Jeremy Buendia. “I’m not going to get that one in before leg day, so we’re going to switch it up.”
Protein Shake
Bagel
Tablespoon of peanut butter
Meal 4 – post-workout – 108 grams carbs, 59.5 grams of protein, 23.9 grams of fat
300 grams of sweet potato
egg white
chicken breast
total: 885.1 calories
Meal 5 – 88 grams carbs, 47.5 grams of protein, 17.9 saturated 17.95 grams of fat
Flank steak
white rice
one whole egg
total: 703 calories
Meal 6 – 88 grams carbs, 66.5 grams of protein, 25 grams of fat
garlic salt
onion poweder
chicken breast
barbeque sauce
white rice
total: 843 calories
Meal 7 – 57 grams of carbs, 33.8 grams of protein, 9.5 grams of fat
Cream of rice
chocolate brownie
5 oz of egg whites
total: 449.5 calories
Buendia touched on his upcoming back workout in an Olympia TV collaboration with reigning Men’s Physique Olympia Erin Banks. After traveling internationally, Buendia says his focus is on a ‘body recomp’ and getting his diet locked in on a more consistent schedule.
Months ago, Buendia appeared in a Straight Outta the Lair podcast with seven-time 212 Olympia kingpin Flex Lewis. During the open and honest discussion, Jeremy said the only way he overtakes Banks on the Olympia stage is if he brings a ‘flawless package.’
“I’m in preparation for my Olympia battle with Erin Banks next week in Phoenix, Arizona. We’re doing a back workout for Olympia TV. I was doing a body recomp, taking some time off a few months ago, cleaned up, and really healthy to prepared for my Olympia prep.
Had a trip international with one of my sponsors, came back and my physique was not where I wanted it to be or where I needed it to be. My metabolism wasn’t operating very efficiently, I wasn’t eating regularly. The past four weeks has been a body recomp, trying to re-establish the food in my diet and get back on a consistent schedule.”
With less than five months until the biggest event of the year, Buendia is wasting no time during preparations. In addition to showing off impressive physique updates, the 32-year-old continues to turn heads with extreme training sessions. The last time fans saw him pumping iron, he annihilated a push-day workout.
With one of the most exciting rivalries in the sport against Erin Banks, Jeremy’s comeback could end up being the most memorable affair at 2023 Mr. Olympia. Should he upset Banks and take home the title, it would bolster Jeremy’s status as the greatest Men’s Physique competitor of all time.
RELATED: 4x Physique Champion Jeremy Buendia Gives Tips For Rear Delts
Watch the full video from Jeremy Buendia’s YouTube channel:
Published: 7 June, 2023 | 12:00 PM EDT
Powerlifter Samantha Eugenie Scores 122.5-kg (270.1-lb) Raw Bench Press PR In Training
It is remarkable that Samantha Eugenie, who is just 20 years old, is bench pressing more than the majority of her male peers. She is also locking out these massive weights despite weighing around 70 kilograms (154.3 pounds), thus demonstrating how strong she is. Samantha’s impressive bench press lifts have almost reached 2x her bodyweight, as her most recent bench press PR has marked a significant improvement. She set the personal record during a training session which saw her reach new heights with a 122.5-kilogram (270.1-pound) bench press.
As can be seen in her Instagram story, Samantha Eugenie first set a personal record with a 120-kilogram (264.5-pound) bench press. However, the ease at which the weight moved gave Samantha some motivation to attempt an even heavier lift. So, she loaded up 122.5 kilograms (270.1 pounds) on the barbell and grinded it out.
Due to the fact that Samantha Eugenie competes in the raw division of powerlifting, she only used wrist wraps to relieve the pressure on her joints while lifting.
Watch the lift here:
Related: Powerlifter Samantha Eugenie Crushes a 200-kg (440.9-lb) Raw Squat PR In Training
Samantha Eugenie is undoubtedly one of the greatest Junior powerlifters in the world, as she has won numerous titles in the past few years. Most recently, Samantha competed in the 2023 French Junior Nationals and won the 69-kilogram weight class with ease. It is important to note that she set her bench press competition PR of 110 kilograms (242.5 pounds) at this competition, but is now already capable of lifting much more.
During Samantha Eugenie’s five years of competing, she has achieved some amazing things. However, those that stand out are her victories at the 2019 Sub-Junior & 2022 Junior IPF World Championships. She has also won three National titles, making her one of the greatest athletes in France. Overall, she has taken part in 12 sanctioned competitions and won nine of them.
Samantha Eugenie’s Competition PRs
*Samantha Eugenie set all of her competition PRs at the 2023 FFForce Championnats de France Juniors de Force Athlétique.
Squat: 185 kilograms (407.8 pounds)
Bench Press: 110 kilograms (242.5 pounds)
Deadlift: 220.5 kilograms (486.1 pounds)
Total: 515.5 kilograms (1,136.4 pounds)
Related: Powerlifter Samantha Eugenie Scores a Massive Milestone With a 230-kg (507-lb) Raw Deadlift PR
Samantha Eugenie’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
402.3
237
402.3
1102.3
542.19
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
4
EPF
2022-11-25
European Classic Powerlifting Championships
Juniors
1091.3
516.3
Location
Poland
Competition
European Classic Powerlifting Championships
Division
Juniors
Age
20
Equipment
Raw
Class
152.1
Weight
146.2
Squat
363.8
385.8
391.3
391.3
Bench
220.5
231.5
237
237
Deadlift
-463
463
-501.6
463
GLP
104.91
1
IPF
2022-08-31
World Junior Classic Powerlifting Championships
Juniors
1088
532.31
Location
Turkey
Competition
World Junior Classic Powerlifting Championships
Division
Juniors
Age
~19.5
Equipment
Raw
Class
138.9
Weight
138.2
Squat
358.3
-380.3
380.3
380.3
Bench
215
226
231.5
231.5
Deadlift
440.9
464.1
476.2
476.2
GLP
108.3
1
FFForce
2022-05-14
Championnats de France Jeunes de Force Athlétique
Juniors
1102.3
542.19
Location
France
Competition
Championnats de France Jeunes de Force Athlétique
Division
Juniors
Age
~19.5
Equipment
Raw
Class
138.9
Weight
137
Squat
369.3
391.3
402.3
402.3
Bench
-209.4
215
226
226
Deadlift
440.9
464.1
474
474
GLP
110.35
5
IPF
2021-09-23
World Classic Powerlifting Championships
Juniors
992.1
488.17
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
~18.5
Equipment
Raw
Class
138.9
Weight
137
Squat
352.7
-369.3
374.8
374.8
Bench
209.4
-220.5
220.5
220.5
Deadlift
374.8
396.8
-424.4
396.8
GLP
99.36
1
FFForce
2021-07-16
Championnats de France Jeunes et Élite de Force Athlétique
Open
942.5
466.22
Location
France
Competition
Championnats de France Jeunes et Élite de Force Athlétique
Division
Open
Age
~18.5
Equipment
Raw
Class
138.9
Weight
135.8
Squat
308.6
330.7
341.7
341.7
Bench
187.4
198.4
209.4
209.4
Deadlift
391.3
-396.8
-402.3
391.3
GLP
94.93
1
EPF
2019-11-29
European Classic Championships
Sub-Juniors
959
477.24
Location
Lithuania
Competition
European Classic Championships
Division
Sub-Juniors
Age
17
Equipment
Raw
Class
138.9
Weight
134.5
Squat
330.7
348.3
352.7
352.7
Bench
176.4
187.4
-192.9
187.4
Deadlift
418.9
-435.4
-435.4
418.9
GLP
97.22
1
IPF
2019-06-04
World Classic Powerlifting Championships
Sub-Juniors
927
456.71
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Sub-Juniors
Age
~16.5
Equipment
Raw
Class
138.9
Weight
136.7
Squat
319.7
337.3
342.8
342.8
Bench
181.9
187.4
-192.9
187.4
Deadlift
363.8
379.2
396.8
396.8
GLP
92.96
2
FFForce
2019-03-16
Championnats de France Force Athlétique Elite
Open
865.3
423.49
Location
France
Competition
Championnats de France Force Athlétique Elite
Division
Open
Age
16
Equipment
Raw
Class
138.9
Weight
138.2
Squat
308.6
-330.7
330.7
330.7
Bench
165.3
-181.9
181.9
181.9
Deadlift
352.7
-374.8
-374.8
352.7
GLP
86.16
1
FFForce
2019-02-02
Eliminatoires Jean Villenave Grand Est
Open
385.8
184.2
Location
France
Competition
Eliminatoires Jean Villenave Grand Est
Division
Open
Age
16
Equipment
Raw
Weight
144
Deadlift
341.7
363.8
385.8
385.8
1
FFForce
2018-11-10
Départemental FA PL DC BP Grand Est
Sub-Juniors
815.7
402.26
Location
France
Competition
Départemental FA PL DC BP Grand Est
Division
Sub-Juniors
Age
16
Equipment
Raw
Class
138.9
Weight
136.5
Squat
286.6
308.6
325.2
325.2
Bench
-137.8
148.8
154.3
154.3
Deadlift
308.6
-336.2
336.2
336.2
GLP
81.89
1
FFForce
2018-10-20
Premier Pas FA PL DC BP Grand Est
Sub-Juniors
771.6
365.45
Location
France
Competition
Premier Pas FA PL DC BP Grand Est
Division
Sub-Juniors
Age
16
Equipment
Raw
Class
158.7
Weight
145.9
Squat
264.6
286.6
-314.2
286.6
Bench
132.3
143.3
-159.8
143.3
Deadlift
297.6
319.7
341.7
341.7
GLP
74.26
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Samantha Eugenie appears to be preparing for the 2023 Junior IPF World Championships, and given the fact that they will be held at the end of August, it is clear that she will improve even more than she is right now. So, it is very impressive to see Samantha set a new 122.5-kilogram (270.1-pound) bench press PR being three months out from her next appearance. Powerlifters usually improve the most as they get closer to a competition, but Samantha is determined to improve significantly, which is why she is already chasing PRs.
Published: 7 June, 2023 | 9:40 AM EDT