Tag Archives: Powerlifting

Bench pressing with your butt off the bench… good idea? I say no, definitely not…

Today, I just started following USAPowerliftingNY instagram. I took a look at it and was a little curious about this one video you see above. A young lady doing bench press as you see in the video above. If you watch her doing bench, you can see that she’s doing it with her butt off the bench. There were instagram users in that post giving her compliments and positive feedback so then I decided to call her out on her awful bench press technique.

Her bench press technique is pretty bad. I said that in that post in the comments (which the comments in the post were deleted and thread is closed) and my comment sparked a huge debate. There were guys in there defending her and they were accusing me of trolling and stuff and I’m like WTF?

Isn’t the name of the game in powerlifting is critiquing a lifters form and technique? Yes, that’s the name of the game. That’s what powerlifting is all about is being realistic about your lift. I was in that thread in that video post saying that benching with your butt off the bench is bad and those guys in that post were acting like butt hurt crybabies. It’s just unreal.

I find it really strange that a powerlifting instagram would repost a benching video with the person’s butt coming off the bench and most powerlifting federations don’t accept that. Why do most and pretty much all powerlifting federations don’t accept the butt coming off the bench? Well, it’s cheating for the most part. The butt coming off the bench maybe able to let you lift more weight but it looks very risky also. You could end up injuring yourself or worse end up killing yourself if you keep benching like that. There could be an accident. If you keep benching like that, you could hurt your shoulders, have strained legs… even worse, you could end up having the fucking bar landing on your neck. I pointed all that out in that post and the next thing you know the sites administrator deleted all the posts and closed the comments.

Looks like I just won the argument and they couldn’t take it.

In the video above, here is that girl’s instagram. Watch her other benching videos on her instagram and you can see she has her butt off the bench on all of them. This is how she benches on a regular basis. This girl looks young too maybe between 15 – 20 years old or something like that.


I was just concerned for her safety and that was all but unfortunately, that’s not okay in the powerlifting community.

People bench pressing with their butt off the bench is nothing new. I see it all the time in my local gym at the Battenkill Y. I see guys benching like that all the time. It’s ego lifting for sure and it makes you kinda douchey.

When you bench, your ass needs to be on the bench. Period. Any powerlifter that sees the butt coming off the bench as acceptable is not a real powerlifter. On top of that, benching with your butt coming off the bench doesn’t do anything to your pec muscles to begin with. That’s more of a decline bench and I believe you’re more working the shoulders and triceps and not the chest.

I thought it was pretty crazy that when I called this girl out on her form and those guys in that post defended her. That’s because she’s young and they tried to make it look like I was knocking her when I wasn’t. I was concerned for her safety is all and they thought I was trolling her. They were trying not to make a young girl feel bad and that’s what it was. If there was an older guy benching with his butt off the bench I’m pretty sure they would be ripping him to shreds. lol…



Is it fair for the bodybuilding industry to call heavy lifters “egos”???

You hear it all the time in the bodybuilding and weightlifting world. People wanting to lift real heavy and get real strong, always gets called all kinds of names. They get criticized by people all the time. They get called conceited. Egotistical. Get called many other things for wanting to lift heavy. Is it fair for heavy lifters to get called egotistical?

No, definitely not. It’s definitely not fair. I think it’s actually a very good and courageous thing for people for wanting to challenge themselves to lift heavy weights. Whether you agree with it or not, it is very brave to find out the heaviest number you can lift and find out what your personal records are. There’s nothing wrong with that. People wanting to lift heavy and train for powerlifting. It’s mostly the bodybuilding industry that likes to make fun of the powerlifting industry. It’s crazy, ya know?

Why do powerlifters and heavylifters always get criticized and get called names? Well, I know I say this word a lot but definitely “jealousy” is a big part of it. Bodybuilders don’t do heavy lifting, they mostly do hypertrophy training. Bodybuilders are always calling powerlifters juiced up egomaniacs but want to know what I think is being an egomaniac in weightlifting? Bodybuilders who say they want to have the best physiques. Bodybuilders who say they want to get big as possible. How come they don’t get called “egos” for wanting to have a big and muscular body? There’s so much ego in bodybuilding ’cause they want to be posing on a stage and hoping to win the biggest trophy. That’s not having an ego, hey? There are egos in bodybuilding too, make no mistake about it.

People always think heavy lifting isn’t healthy, could get you injuries and they think powerlifting is dangerous. Well heavy lifting can be healthy and you could get a lot of great benefits lifting heavy things. Don’t judge the book by it’s cover when people want to lift heavy things. It also doesn’t have to be dangerous if you do good technique and good form. Bodybuilding can give you injuries just like powerlifting can. They don’t want to admit that fact.

In the past, I used to be against lifting heavy but now I’m loving it. I find heavy lifting very addicting. It’s a thrill to realize that you are that strong. I can see why so many strong men out there wanna lift heavy ’cause it’s a blast and such a thrill. It gets you pumped up and excited.

Heavy lifters shouldn’t be badly judged. If you want to do it then do it. Don’t listen to the critics and doubters. My goal is to become very strong and there’s nothing egotistical about that. It’s just something that I want. Strength training is a blast and I’m loving it.




Me deadlifting a big 295 lbs… enjoy…

I love weightlifting, y’all. My biggest passion in life. I’m proud of this lift. I’m on my way to the big 300 lbs. and I’m hoping to get it next week.


Looks like I’ll have to get back into training chest once a week and I’ll start doing that next week…

I’m going to have to change my 4 day a week workout program the way it was before. For the past couple of weeks, I thought it would be a good idea to train chest twice a week but now I’m thinking it’s not a good idea. I did some benching at the gym today and attempted 160 lbs. and 155 lbs. I was able to hit those numbers last week. I was able to hit 155 lbs. for the past couple of weeks but this week I wasn’t feeling it for some reason. I totally blame that on training chest twice a week and maybe it’s not a good idea after all. Maybe that’s what’s taking the strength away.

Oh well, it was just an experiment but at least I experimented with it for a couple of weeks, though. I just wanted to try it and see what training chest twice a week did. I’m noticing it isn’t good for powerlifting so I’ll go back to training chest once a week starting next week. On chest days, I’ll just do benching first and then I’ll do the other chest exercises after but I think I’m gonna ditch dumbbell presses for good, though.

Even though I couldn’t hit those numbers I wanted, I still am getting stronger on barbell flat bench, though. I’m able to do more reps on the slightly heavier sets.

Ya know, when you’re training for powerlifting and if you can’t hit those numbers you wanted… don’t worry about it. Just move on and forget it. You never feel bad about yourself if you can’t hit certain numbers you want. Just keep practicing and keep lifting, you’ll get that number before you know it.

This weekend, I’ll think about switching my workout program again and write something down. I’m thinking of moving chest days on weekends which is what I’ll probably do. Arm day on Tuesday, leg day on Wednesday, Back day on Friday (including deadlifting) and chest day on Sat. That sounds good. Go back to where I was before.

The reason I’m moving Chest Day on the weekends is ’cause I want to give my chest plenty of resting and healing and maybe I’ll be a lot stronger next week. I don’t regret giving chest training twice a week a try, it was a good try but no more.

I don’t feel bad ’cause I’m feeling freakin’ ripped lately. I had another guy at the gym give me a compliment on my physique and he tells me, “You’re getting all jacked up” and I just told him “Thank you”. It seems I’m getting a lot of compliments on my physique at the gym lately. A random person will come around and tell me I’m looking good. It seems like each time I go to the gym, someone will give me a compliment. Ya know, when you’re getting people complimenting you on your physique then you know you’re going somewhere and you’re doing good. I love getting compliments on my physique, it seems I’ve been getting a lot of them lately.

I’ll post progress pics pretty soon. Probably in a few days.


Too many guys bench press in terrible form, it’s crazy… are this many guys misinformed about bench press? Wow!!!

Yes. Bench press is the most popular workout in the gym. They don’t call it the king of all workouts for no reason ’cause it really is. Everyday you walk into a gym, you would see guys and even women doing barbell bench pressing. It’s funny when I watch other guys in the gym doing barbell flat bench ’cause there are so many who bench in terrible form. Too many bench in terrible form, it’s crazy.

Let me explain terrible benching mistakes they do:

  • Half-repping: When they hold the bar high up, they only bring it down half-way and push the bar back up again. That’s how I see a lot of guys do their reps. I disagree with that. That’s not doing anything.
  • Partial-repping: Kind of similar to half-repping but slightly different. I see a lot of guys when they take the bar off the rack and hold it way up to start their set, they only bring the bar down very little. Bring it down very little and push it back up very little. You’ve seen that too and I’m like, wtf is that doing?
  • Elbow flare: What this is, it’s when guys have their elbows tucked in when they bring the bar down but when they bring it up they bring their arms parallel to the bar which is bad. You want to keep your elbows tucked in throughout the whole rep which is what I try to do.
  • Wrists rolling back: Many would bench with their wrists rolled back but that’s kind of dangerous. It’s better to keep your wrists neutral which is what I try to do most of the time.
  • Butt raising off the seat: I see this one a lot in the gym. Guys doing their reps on the bench and their butt goes off the seat on each rep. There’s a guy at the gym that I’ve seen that benches like this and it’s bad. They do this as a way to push the heavy weights more, but if they keep lifting like this, they are going to hurt themselves one of these days. It is a part of ego lifting believe it or not.
  • Bouncing the bar off the chest: This is a real common one. Dudes that bench their reps really quickly and they bounce the bar off their chest really fast which is bad. I don’t do that at all. What I do is set the bar on my chest lightly, pause for a second and then push it up. That’s how you do it.
  • Not keeping the bar balanced when lifting: You see a lot of dudes lift this way. Bar not balancing, bar being lower than the other side. If you’re doing that then you’re going too heavy. That’s ego lifting.
  • Doing really fast reps: I see too many guys bench this way. Lifting heavy barbells and doing their reps up and down really quickly. They do it in good form but they do the reps fast. I don’t like that. It isn’t doing anything giving them fast reps. It’s better to do them slowly, in my opinion. The slower the better. You get more contraction in slow range of motion.
  • Going too heavy without a spotter: I understand that there are going to be lots of ego-lifters on the bench press, admit it right? A lot of other men in the gym will never admit that they like to be show-offs and show everyone how tough they are. It’s a wrong thing to do to sacrifice your form to show off your big ego. It’s okay to leave your ego at the door and only lift weights that you can handle. No one cares if you can’t lift the heavy weights. When I bench in the gym, I don’t really need a spotter ’cause the benches there have safety catchers and I figured out a way to safely get out of a failed lift if I get in trouble. If I can’t get the weight up all the way, I’ll just carefully set the bar on the safety catcher, it’s easy. A lot of times I like to challenge myself and lift the heavy ones to see what my latest p.r.’s are. If your gym doesn’t have a power rack or if your gym have benches with no safety catchers then you need a spotter. You don’t want to get thrown in an ambulance, trust me.

So there you have it. Enjoy and bench safely and responsibly! I love benching. I used to be against benching but now it has grown on me.





Killed it at my second powerlifting meet yesterday… came home with 2nd place metal…

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When I said I'm gonna bring it and put on a show, that's what I did. I don't kid around. The results from earlier today. Came home with 2nd place medal. Killed it on squats and deadlift, could have done better on bench but I'm very happy with 150 pr on bench. As for the X's on the bench. 1st X, I screwed up 'cause I lifted that one before the ref gave the push command even though it was a good lift. The X on 155 lbs., I failed that lift and couldn't get it up all the way so I had the spotters stop that lift immediately. Once again I'm happy with 150 lbs. on bench. I did pretty good today. It was a great time watching everyone else lift too. Cool to meet new people as well. I'm glad I went. I'm loving powerlifting more and more. It is a learning experience and you're going to make mistakes. I had a blast today. Video of my lifts coming soon. #powerlifting #weightlifting #YMCA #squats #bench #deadlift

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Powerlifting meet Round #2 will be yet again another successful meet. I killed it on the squats and deadlift but could have done better on the bench press, though. To explain the X’s on the bench on my scorecard, the first X, I messed up ’cause I didn’t follow the commands by mistake on that one. The first lift on bench, I pressed up too soon before the ref got to say the “press” command so that lift was disqualified even though it was a good one. The second lift on bench was a good lift at 150 lbs. As for the second X on bench at 155 lbs was a failed lift. I couldn’t get that one all the way up so I had to get the spotters to stop the lift immediately. Still though, I’m very proud of the 150 “personal record” on the bench, though. I never thought I could lift 150 on bench. I decided to challenge myself on 155 to see if I could get that one but couldn’t so my official pr on bench is 150 lbs. I’ll take it, I’m happy with that lift.

On deadlift, I seem to have lifted 265 lbs. easily so that means I could have gone for 270. Next time I do deadlift at the gym which won’t be until next weekend, I’ll give 270 a shot. Even though I’m pretty new to squats, I seem to have killed it on that too. The form looks good.

I was very proud and happy with yesterday. You get better and better at every powerlifting meet you do. When will be Powerlifting meet Round #3??? I’m hoping to do another one soon but it probably won’t be ’til the Spring or summer for me to do another one at Albany Strength. My goal is to be able bench and squat 200 lbs. or over and I want to take some time to work on that.

I gotta say though that I am loving powerlifting more and more so it probably will be a full time thing. I will do powerlifting meets at Albany Strength and at the Wilton YMCA both. I love powerlifting ’cause it’s definitely a learning experience. I’m realizing now that you’re not going to do every lift perfect ’cause every lifter makes mistakes ’cause that’s what it’s all about. Powerlifting challenges you. If you want to bring up a weight and not sure if you can do it, give it a try anyways ’cause you never know.

When you do powerlifting meets and if you do real good and kick ass, not only you’ll win awards, you will also win a lot of respect from people there. That’s what matters to me most more than the awards. You’ll get a lot of fans and supporters out of powerlifting. They’ll give you fist bumps and high fives letting you know they respect you and telling you “good job”. You know you’re getting respect with people at the meets when everybody is giving you lifting advice ’cause I got plenty of lifting advice yesterday from the pros. You know you’re doing good when you grab the powerlifting meet director’s attention.

Funny thing is, I always saw myself as weak and small but these powerlifting meets are making me realize that I am really strong. My gosh, after all the hard work I spent in the gym for over 10 years really paid off.

Even though I could have done better on the bench press, I was still very proud of yesterday.

A lot of powerlifting newbies get so scared of getting into it, though. I’ll admit that at first, I wasn’t so sure but once I did my first meet, it ended up being pretty easy. It does take a while to get used to powerlifting and to be more confident about it. I love powerlifting. I think it’s a blast to be able to show what you can do in front of an actual live audience which is awesome, plus, it’s a blast to watch the other lifters too. I mean, christ, you got people lifting at these things of all ages… people from young teenagers to people at 70 years old doing powerlifting. Age is just a number. If you want to lift then lift. Yesterday, I’ve seen young teenage girls between 15 – 17 lifting heavier weights then I can, it was fucking crazy… lmao.

I am noticing that powerlifting has become way more popular and the sport is becoming more mainstream too.

I had a great time yesterday and glad I actually went ’cause I almost wasn’t gonna do it.