Tag: Powerlifitng
John Haack Approaches World Record With Easy 400kg Deadlift
John Haack recently completed the “easiest” 400kg deadlift he ever had.
John Haack has been competing as a powerlifter and this includes putting up huge numbers in training sessions. This is what Haack has been doing in recent months. He seems to be preparing for a massive year in 2022 and it is because of lifts like the one we saw on Monday.
Haack has not been shy about sharing lifts on social media. Recently, it was Instagram that saw Haack load up 400kg (881.9lb) on a barbell and move it with ease. In fact, Haack even said that himself.
“@that_hugeasian_guy : “Do another”I will not, sir.Easiest 400kgs/881lbs has ever felt.”
Andy Huang was in the background to watch this lift and attempt to persuade Haack into performing another rep. Haack stepped up to the barbell with a lifting belt and wrist wraps. The weight came off the ground easily and did not pause at any time. Haack kept perfect form while completing a lift that looked relatively effortless.
Obviously, a lift completed in training cannot count as a world record. This does not take away from the lift and how close it was to the actual record. Haack currently holds the world record in the 90kg division at 402.5kg (887.4lb). He set this mark during the 2021 World Raw Powerlifting Federation The Bucked Up Showdown. Dan Bell currently holds the overall competition deadlift at 410kg (903.9lb), which he set at the 2021 WRPF Hybrid Showdown III.
John Haack has solidified himself as one of the best powerlifters in the 90kg division around the world. During the Bucked Up Showdown, he did something that has never been done before. Haack not only set the deadlift world record but he became the first athlete in the division to total over 1,000kg in a single competition. Haack finished with a total of 1,005.5kg (2,216.8lb). Because of this, there is some talk that Haack could compete as a strongman in the future.
Haack has built up elite strength to put up huge numbers performing deadlifts and squats. There is a chance he could be shooting to compete on a strongman competition series such as the Clash on the Coast series. Haack would be a U90kg or U105kg competitor.
John Haack has already made a name for himself in a big way. Now, he has a chance to continue to put up record-breaking numbers and maybe even venture into a new area of competition. This is what fans have to look forward to with Haack.
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John Haack Sets New Raw PR With Huge 350kg Squat
John Haack is continuing to put up eye-opening numbers during training sessions.
John Haack has been putting up some huge numbers in recent training sessions. He is preparing for the 2021 World Raw Powerlifting Federation Showdown, which will take place on Sept. 25-26 in Kansas City, and doing it in a big way.
Haack will be one of the biggest names competing in the 90kg division and by the looks of his Instagram page, he will be a huge force. On Saturday, Haack shared a video of a 350kg (771.6) raw squat — which was a new personal record.
“350kgs/771lbs feeling comfyCouldn’t rock the headband and not hit a PB. Last heavy squat before showdown moving juuuuuiiiiicccccyyyyy”
By the looks of this lift, it looks as though Haack might have had a little left in the tank. This is a good sign heading into competition. Haack mentioned that this was the final heavy squat before the event — and that he had to do something special with the headband he had one.
Other than that headband, Haack had just a lifting belt and wrist straps on as support. There was even a lack of knee sleeves. This 350kg squat would be the third-heaviest ever done in competition at the 90kg division. Haack did not share his bodyweight at the time of the list but less than two weeks out, he has to be close to competition weight.
John Haack currently holds the world record bench press of 262.5 kilograms (578.7lb) at the 90kg division. He also holds the second heaviest deadlift ever of 385 kilograms (848.9 pounds). This record is held by Calier Woolam at 400kg (881.9lb). To add some more achievements, Haack is also second to current world record total of 970 kilograms (2,138.9lb).
Haack failed on two attempts of a 400kg deadlift at the 2021 Kern US Open. If he had converted either of the two lifts, he would not only have tied the world record, but he would have become the first 90kg competitor to ever total 1,000kg (2,204.6lb).
It looks like Haack will have both numbers on his mind heading into competition. At the end of August, he achieved a new PR with a 405kg deadlift. There is no doubt that there are two world records on Haack’s mind just 10 days out of his next event.
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Nizami Tagiev Is Critical Of Leroy Walker’s World Record Strict Curl
Nizami Tagiev does not believe Walker’s lift was legitimate.
The strict curl is a lift that used to be used in competition. The competitors’ head, upper body, and butt must remain against a wall while the lift is performed. This has become a popular exercise and one where many powerlifters have been eyeing the world record. On Saturday, Leroy Walker set a new world record with a 114kg (250lb) strict curl but there has been some controversy over it.
Walker beat the previous record set by Denis Cyplenkov in 2019 by a single kilogram. Russia’s Nizami Tagiev believes that Cyplenkov should still hold the record and does not recognize Walker’s lift as legitimate.
Tagiev took to Instagram to explain his reasoning and share a video of him performing a strict curl that is close to the record.
“I don’t wanna be a hater!I just want to say that if everyone compete for the world record then the rules should be the same for everyone.
I believe that LeRoy @lwthemachine is a strong athlete, but I do not recognize his record, just as Denis Tsyplenkov @cyplenkovden does not recognize him. This is not pride or vanity! If I saw a clean rise there, I would strive for it simply and accept the challenge with dignity!There’re too much questions:the elbows are bent too much, the assistants serve the barbell, the grip is narrow, the wall is narrow, honestly I have a lot of distrust of the weights on the barbell.”
It was originally said that Nizami Tagiev had 115kg on the bar when he completed this curl. This would have been enough to beat Walker’s record but it would not have been recognized because it was not confirmed while Walker’s record lift took place during a sanctioned event. Tagiev later confirmed that the weight in the video above was 110kg, not 115kg.
Tagiev continued by sharing criticism on the lift. He mentions how Walker’s elbows are too bent and how the wall and grip are narrow. Tagiev also mentions Cyplenkov and how the former record holder also rejects this lift. He ended his Instagram post with a call to action to judges when looking at lifts in the future — and even got backup from the likes of CT Fletcher, who commented “I totally agree with you.”
“I ask the organizers of the Arnold Classic, @arnoldsports which will be held in March ‘22 in the USA, to be seriously about all of that?? I repeat once again, the rules and judging should be the same for everyone! I am for fair sport and for justice! Respect for all athletes from different countries! And let’s be honest with ourselves firstly!”
Leroy Walker has yet to respond but has already been sharing a new goal on social media. Walker has his eyes on a 275-pound strict curl in the near future. Below, you can see Walker’s record-setting lift. Do you think it is legitimate?
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This Comprehensive Powerbuilding Guide Will Help You Develop Strength & Size
There is no doubt that strength training can prove to be a real challenge at times. Initially, adding mass and strength will have been fairly straightforward – providing effort was put in and training was consistent.
Over time, however, progress begins to slow and suddenly the weight lifted and one’s bodyweight fail to increase as previous. Instead, training becomes a battle and a fight for small incremental gains in training and size. Now, this should not be a cause for concern. In fact, this is a very normal adaptation that is to be expected when progressing from a novice to an intermediate or advanced stage.
When an individual reaches this point where progress has become stunted, a change of training emphasis is often required (1). Generally, the advice is to switch the focus to either building strength or size. However, by following a “powerbuilding” program it is possible to continue building strength and size simultaneously.
In the health and fitness industry, the term “powerbuilding” has developed a number of different definitions. The following program was designed specifically to develop raw power in professional football players. The purpose of it was to physically ready these athletes to deal with high-impact nature of the sport and also allow them to build maximal power for executing their tackles.
While the goal was predominantly power-based, the athletes who initially ran this program put on a substantial amount of muscle size, became well defined while also developing their overall power output. So, for those who are serious about adding strength and size, it is certainly worth considering the following powerbuilding program.
What Is Powerbuilding?
Powerbuilding, as the name suggests, is the combination of two training styles – powerlifting and bodybuilding.
Powerlifting typically revolves around maximal strength exercises and one’s powerlifting capabilities are judged through their performance of 3 specific exercises – the deadlift, squat and bench press. The goal in all powerlifting-style training is to put in work that will facilitate a greater performance across these 3 lifts and push strength levels to new heights.
Bodybuilding, on the other hand, is much less about strength but more about adding size and definition – it’s all about aesthetics. Unlike powerlifting where extremely heavy loads are being lifted, bodybuilding focuses more on moderate weight and a higher rep range to promote maximal muscle growth. Most bodybuilders will go through periods of adding mass and leaning down – therefore, optimizing nutrition is key for the bodybuilder.
Combining Bodybuilding and Powerlifting
Often, combining two training styles is greeted with much scepticism due to the fact that the methods of training are often widely different and therefore conflict with each other and stunt overall progress.
Additionally, in years gone by, the understanding was that both low and high rep exercises where incompatible and should not both be present within a single block of training. However, heavy, low rep exercise creates the perfect environment for building muscle and therefore, performing lighter, high rep exercise in combination can assist in accelerating the rate of hypertrophy.
Recent research has indicated that it can be advantageous to combine both high and low reps for building strength and size (2).
Typically, lifters will block out their training to initially focus on building max strength before transitioning into a hypertrophy-based block of training. While this is a tried and tested method, and is effective, intermediate and advanced lifters may struggle to maintain strength levels after transitioning into a hypertrophy phase. The powerbuilding program, however, will help to simultaneously build strength and size and allow it to be maintained all year round.
The Powerbuilding Program
The program will run for 8 weeks in total but is divided into two distinct phases. Both phases run for a total of 4 weeks and both have a specific focus. During phase 1 the focus is purely on strength building. Once the foundations have been laid through phase 1, the focus shifts to true powerbuilding workouts in phase 2. With both phases, there are 4 workouts to complete per week.
It is important to note that the program has been designed for intermediate to advanced lifters – remember, it was initially designed for athletes. The program uses advanced training methods, such as cluster sets and supersets, and therefore, this program may not be suitable for those who are new to lifting or have limited experience in the gym.
With the program, there are no prescribed warm-ups or warm-up sets. However, this is not to say that warm-ups should be avoided. In order to reduce the risk of injury and facilitate greater performance in the gym, a gradual, progressive warm-up should be performed (3). Do be careful not to work the muscles to absolute failure in the warm-up.
Advanced Training Methods
Supersets involves performing two exercises back to back, with no rest in between. Adding supersets is a great way to dramatically increase overall training volume which can have a positive impact on muscle hypertrophy (4).
A cluster set, on the other hand, involves using a heavy load and breaking down the number of reps into different stages. For the cluster sets, a 20 second rest is taken after every 2 reps. This method allows the body to partially recover between reps and therefore, it is possible to lift heavier loads for a greater number of reps. This method has been found to apply a greater amount of stress to the muscle thus causing a larger adaptation (5).
Finally, rest – pause reps are fairly similar in principle to cluster sets. The idea is to push the muscles to the max, this time by completing as many reps as possible (without reaching absolute muscular failure), resting for 20 seconds and resuming exercise once again. This process is repeated until 40 reps have been achieved.
Phase 1 – Prioritizing Strength (Weeks 1-4)
Phase 1 Notes:
When it comes to strength building, there are two highly important factors that must be taken into consideration – training intensity and overall volume. For optimal changes to occur in strength, the body must be exposed to a training stimulus which is powerful enough to cause adaptation (6).
As will become apparent, this first phase is high in intensity and volume in order to increase strength levels. In the same way that both phases have a specific orientation, each workout also has a particular focus in mind – either a high intensity workout or a high volume workout. Additionally, there is a focus on either the upper or lower body with each workout. There are 2 upper workouts and 2 lower workouts to complete each week.
In order to complete both cluster sets and rest – pause reps, it is crucial to assess one’s 5 and 15 rep max respectively. These tests involve performing maximal reps for both 5 and 15 repetitions. It is very important that the correct weights are being prescribed for the program and therefore, it is essential to reach absolute muscular failure when performing these assessments.
With the high volume workouts (day 3 and 4), it is possible to substitute out the cluster sets and rest – pause reps and replace them with an alternative high volume method, if preferred. For example, a descending or ascending pyramid scheme (12, 10, 10, 8 reps) would be an appropriate change that could be made.
Workout 1 – High Intensity, Lower Body
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 2
3 minutes
Rack Pulls
4 x 3 – 4
3 minutes
Romanian Deadlift
3 x 5 – 6
2 minutes
Good Morning
3 x 6
2 minutes
Workout 2 – High Intensity, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 25 x 12
3 minutes
Superset 21. Floor Press2. Dumbbell Incline Row
4 x 3 – 43 x 5 – 6
2 minutes
Workout 3 – High Volume, Lower Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Squat2. Ab Rollout
4 x 8 (cluster set)4 x 8 – 10
2 minutes
Front Barbell Squat
3 x 12 – 15
2 minutes
Goblet Squat
1 x 40(rest – pause reps)
–
Dumbbell Walking Lunges
3 x 12 – 15
1 minute
Workout 4 – High Volume, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Superset 21. Standing Military Press2. Band Pull Aparts
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Dumbbell Bench Press
1 x 40(rest – pause reps)
–
Incline Bench Pull
4 x 15
1 minute
Standing Dumbbell Press
1 x 40(rest – pause reps)
–
Wide Grip Lat Pulldown
4 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Phase 2 – Combined Powerbuilding Workouts(Weeks 5 – 8)
Phase 2 Notes:
As we move into the second phase, the focus shifts from prioritizing strength to combined powerbuilding workouts. As with the previous phase, it is still required to complete 4 sessions per week, however, each workout now has a different focus which revolves around 4 exercises – bench, squat, military press, and deadlift.
Many of the supersets combine one heavy, low rep exercise (similar to powerlifting training), and one lighter, high rep exercises (similar to bodybuilding training) – this is powerbuilding training at it’s finest. At this stage, it’s interesting to note that there are no cluster sets or rest – pause reps – only supersets.
As with phase 1, there is the option to change out some of the high volume work for an alternative scheme – should this be required. The program itself is open to alterations and does not have to be followed to a tee.
Workout 1 – Upper Body (Bench Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Barbell Incline Bench Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Dumbbell Bench Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Standing Dumbbell Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 2 – Lower Body (Squat Focus)
Exercise
Sets x Reps
Rest
Barbell Squat
5 x 3
3 minutes
Front Barbell Squat
3 x 5
3 minutes
Superset 11. Goblet Squat2. Barbell Ab Rollout
4 x 12, 10, 10, 84 x 15
1 minute
One Leg Barbell Squat
4 x 12, 10, 10, 8
1 minute
Hanging Leg Raise
4 x 8 – 10
1 minute
Dumbbell Walking Lunge
3 x 12 – 15
1 minute
Workout 3 – Upper Body (Military Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Standing Military Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Seated Dumbbell Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Standing Dumbbell Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Dumbbell Bench Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 4 – Lower Body (Deadlift Focus)
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 3
3 minutes
Rack Pulls
3 x 5
3 minutes
Superset 11. Romanian Deadlift2. Hanging Leg Raise
4 x 12, 10, 10, 84 x 8 – 10
1 minute
Pull Through
4 x 12, 10, 10, 8
1 minute
Reverse Crunch
4 x 8 – 10
1 minute
Lying Leg Curls
3 x 12 – 15
1 minute
Final Word
In the past, if it has been a challenge to develop and maintain strength and size, it may be worthwhile considering a powerbuilding program. By reflecting on recent research and by assessing the gains made by top-level athletes, there is no doubt that powerbuilding programs are extremely effective.
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References:
1- Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
3- Shellock, F. G.; Prentice, W. E. (1985-7). “Warming-up and stretching for improved physical performance and prevention of sports-related injuries”. Sports Medicine (Auckland, N.Z.). 2 (4): 267–278. doi:10.2165/00007256-198502040-00004. ISSN 0112-1642. PMID 3849057.
4- Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
5- Tufano, James J.; Conlon, Jenny A.; Nimphius, Sophia; Brown, Lee E.; Banyard, Harry G.; Williamson, Bryce D.; Bishop, Leslie G.; Hopper, Amanda J.; Haff, G. Gregory (2017-4). “Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity”. International Journal of Sports Physiology and Performance. 12 (4): 463–469. doi:10.1123/ijspp.2015-0738. ISSN 1555-0273. PMID 27617387.
6- Colquhoun, Ryan J.; Gai, Christopher M.; Aguilar, Danielle; Bove, Daniel; Dolan, Jeffrey; Vargas, Andres; Couvillion, Kaylee; Jenkins, Nathaniel D. M.; Campbell, Bill I. (2018-5). “Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training”. Journal of Strength and Conditioning Research. 32 (5): 1207–1213. doi:10.1519/JSC.0000000000002414. ISSN 1533-4287. PMID 29324578.a