Powerlifting 101

My true passion lies in powerlifting. It’s an extraordinary sport in that each competition is a true measure of one’s progress. There isn’t any lying, cheating, or blaming it on someone else. There isn’t any wondering about whether or not you’ve improved. You either lift the weight or you don’t. It’s as simple as that.

I believe everyone should have the opportunity to compete. Unfortunately, many lifters are completely misinformed, overwhelmed, and totally clueless in regards to where they should begin.

“What Federation should I join?” “How do I choose my opening attempts?” “Why do I have to wear that silly looking one-piece?”

These are all common and valid questions that need to be answered prior to competing. Therefore, in an attempt to simplify the process and encourage everyone to enter into a competition, I’ve written this article that answers damn near every question a beginner lifter could possibly have. I hope you enjoy it, and if you have any questions, comments, or suggestions, feel free to leave them at the end.

First and foremost, what is powerlifting?

Powerlifting, often confused with Olympic lifting, is an individualized sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. Each lifter is placed into a specific division and classified by several variables including weight class, age group, and experience level. Further subdivisions are made between what is known as “raw” and “geared” powerlifters, indicating whether or not the individual is wearing supportive equipment during the competition.

Competitions are generally all-day events that begin with the squat, progress to the bench press, and conclude with the deadlift. Every lifter is allowed three attempts at each lift, making for a total of nine competition lifts throughout the day.

Three officials serve as judges and collectively decide whether or not a lift is considered “good” or “bad.” Each judge’s decision is represented by a panel of red and white lights (white indicating a “good” lift and red indicating a “bad” lift) displayed after each attempt. Two or three white lights are sufficient for a “good” lift while one or less is disqualified.

At the end of the day, awards are presented to the lifters with the highest squat, bench press, deadlift, and total within their division. A lifter’s total is determined by the sum of his/her best lifts, and the individual with the highest total is considered the all-around strongest lifter in his division.

Powerlifting equipment essentials

The sheer number of products advertised as absolutely essential to boosting your total is mind blowing to say the least. While in theory, they all sound great (and the jacked dudes on the advertisements certainly seem to enjoy them), the unfortunate reality is that most of them are crap. As such, to help you sort the good from the bad, the fundamentals from the gimmicks, I’ve provided a complete list of what I consider to be the essentials of powerlifting equipment.

Flat shoes: Go to any powerlifting meet and you’ll inevitably see a majority of lifters squatting and deadlifting in Chuck Taylors (i.e. Converse All Stars). Unlike running sneakers or other footwear with a raised heel, flat shoes such as Chuck Taylors allow the lifter to distribute weight through the backside of the foot and effectively “spread the floor apart.” Additionally, the bottoms of Chuck Taylors tend to be stickier than most shoes, which help to grip the floor and prevent the lifter from slipping.

In regards to the bench press, flat shoes aren’t as advantageous, and many lifters (especially shorter ones) prefer sneakers with a raised heel in order to get more leg drive throughout the lift.

High socks: As those who regularly deadlift are undoubtedly aware, bloody shins are a common occurrence. Regardless of whether or not you’re a bleeder, it would be wise to bring long socks to the competition and wear them during the deadlift. Not only have numerous federations already made this a requirement, but “that guy” (it’s usually me) will inevitably show up and spurt blood all over the bar. Needless to say, the last thing you want to do is worry about smearing his blood into your cut-up shins while trying to break a deadlift record.

Lifting belt: There has always been a great deal of controversy in regards to the use of lifting belts.

“Are they safe?” “Are they effective?” “Will they impede progress?”

Personally, I’m of the opinion that if used correctly, they can drastically improve strength and performance and decrease the risk of injury. However, when abused, lifters can become dependent on the belt and may inadvertently neglect important components of their training. Having said all that, most lifters can lift significantly more weight with a belt on than they can without one. As such, if you’re going to compete in powerlifting, I strongly encourage you to invest in a nice belt, use it appropriately, and wear it while competing.

elitefts™ pick: P2 Power Belt (pictured above)

Wrist wraps: Wrist wraps are most commonly used during the bench press, but many lifters opt to wear them during the squat as well. Simply, wrist wraps help to stabilize the wrist (a relatively unstable joint), allowing lifters to safely (and somewhat more comfortably) handle heavier weight.

elitefts™ pick: EFS Normal Wrist Wrap

Singlet: Singlets make you stronger. I lied. The only things singlets do are accentuate the true size of your crotch and provide self-induced atomic wedgies. Regardless, singlets are required in every federation, and if you aren’t wearing a singlet, you aren’t competing.

Occasionally, singlets will be sold at the competition, but don’t count on it. You’re much better off buying one online.

elitefts™ pick: Metal Bench Singlet

Finding a competition

How do you find a competition? How do you know which federation to join? How do you know which weight class to compete in? I’ll answer each of these questions and more below.

PowerliftingWatch.com is a great website that details everything from upcoming meets and lifter rankings to general powerlifting information. If you’re searching for a competition, PowerliftingWatch.com is going to be your most valuable resource.

Choosing a federation: So how do you know which federation to compete in? If you peruse the forums, you’ll inevitably find lengthy arguments over which federations are supposedly the “best” or “worst.” Of course, everyone on the internet is a self-proclaimed expert, so no one can agree on anything. Unavoidably, this just brings us right back to where we started, and we’re still clueless as to which federation is best.

In my opinion, it doesn’t matter. Find a federation or two that host regular competitions in your area and start competing. As you gain more experience, you’ll probably begin to favor some federations over others, but at least initially, it’s inconsequential. I should note that throughout my career, I’ve competed in five different federations and, in no particular order, the SPF, IPA, and IPF are my top three.

Choosing a weight class: This should be the least of your worries. Unless you’re going to set a new world record, I don’t see the point in cutting weight. If you could stand to lose some fat, by all means clean up your diet and drop the extra pounds, but don’t cut weight and dehydrate yourself just because you think you’ll be more competitive at a lower weight.

The great thing about powerlifting is that each competition is, first and foremost, a competition against yourself. It’s an accurate way to gauge how much you’ve improved since the previous competition and to see if your training routine was actually effective. Regardless of whether you place first or twelfth, if you don’t make progress from your previous competition, something isn’t right. Choose a weight class in which you feel most comfortable and focus on breaking your own personal records.

Geared or raw: What’s better—geared or raw? Is geared cheating? Is raw for pansies? Is geared lifting the only way to succeed in powerlifting? Do raw lifters train harder? You name it, and I’ve heard it. Every lifter and their mother has an opinion on geared versus raw powerlifting and neither side wants to give the other the time of day.

Well, I say malarkey. As a competitive powerlifter in both raw and geared divisions, each has pros and cons. Neither option is inherently better than the other, and what “works” for one person might not “work” for someone else. That being said, in the early stages of training, I think it’s important to stick to raw lifting. Spend time developing form/technique, take advantage of newbie gains, and get used to the competition atmosphere. Then, after two to three years of consistent training, if gear is something you’re interested in trying, go for it. Even if you decide not to use it in competition, it can be a great tool to incorporate within your training.

Sign up: Once you’ve chosen a federation, competition, and weight class, all you need to do is sign up. Head over to the federation’s website, search for their upcoming competitions, find the one you want to compete in, and send in the application form. Initially, you will need to pay for the competition as well as a membership fee, but once you’re a member, you won’t have to worry about renewing for a year.

Preparing for competition—training

Contrary to popular belief, signing up for a powerlifting competition doesn’t require you to make drastic changes in your current training program. In fact, assuming you’re making consistent progress while following a well designed routine, there isn’t any reason to change much, if anything at all. That being said, when you have a deadline on which you need to be at your strongest, there are several components that need to be taken into account.

Establish your one-repetition maximum (1RM): If you’ve never competed or haven’t recently worked up to a 1RM in the squat, bench press, and/or deadlift, it would be wise to do so as far away from the meet as possible. By establishing a 1RM, you’ll be able to see exactly how much progress you made throughout the training cycle as well as determine appropriate opening attempts for each respective lift. Do not test your 1RM for all three lifts on the exact same day. Rather, take your time and do it over the course of one or two weeks.

Establish your opening attempts: Once you know your current 1RM, it’s time to establish your opening attempts for the squat, bench press, and deadlift. Despite being a relatively simple process, many lifters have trouble with this component and either open way too light or entirely too heavy.

Below I’ve outlined the method that I use to establish my opening attempts. This was taught to me by Louie of Westside:

• First attempt : Your first attempt should be easy! Louie always told me that you should be able to wake up at 2:00 a.m. and hit your opener. Generally speaking, this attempt should be 87–93 percent of your 1RM. Stronger individuals should go with the lower end of the percentage range while weaker lifters should go with the higher end.
• Second attempt: Assuming you hit your opener, go for a five- to ten-pound personal record (PR) on your second attempt. Don’t get overzealous and attempt a 30-pound record. Remember, a five-pound PR is still a PR. If you miss your first attempt, the choice is yours. You can either take your opener again or move directly to your second attempt. It depends on how you feel.
• Third attempt: Assuming you hit your second attempt for a five- to ten-pound PR, it’s time to go for broke and push the boundaries a bit. Be smart, listen to your body, and gauge how easy (or difficult) your previous attempt felt, but challenge yourself and see what you can do.

Take your openers two to three weeks out from competition: As the training cycle comes to a close, work up to your opening attempts roughly two to three weeks out from competition. Again, don’t test all three lifts on the same day. Take your time and make it a process over the course of one to two weeks.

One Week Out—deload: Because powerlifting competitions are almost always held on weekends, initiate your deload on the Saturday or Sunday prior to the meet. This allows for roughly six to seven days to relax, recover, and get in the competition mindset.

Keep in mind, a deload doesn’t involve sitting on your ass the entire week leading up to the meet. Go to the gym, foam roll, hit your mobility drills, and do some light glute ham raises, chin-ups, push-ups, cable pull thrus, and other core work. Just keep it light and easy. Don’t do anything too intense.

Nutrition

Similar to training, your nutritional habits prior to competing shouldn’t drastically change. Keep them simple, easy to follow, and in line with your current goals. Below I’ve outlined my pre-meet nutrition guidelines:

• Eat sufficient calories to lose/maintain/gain weight, depending on your individual needs and goals.
• Keep protein at approximately 1 g/lb of body weight every single day unless you’re cutting weight, in which case increase it to 1.3–1.5 g/lb/day.
• When in doubt, eat lean meats and veggies.
• Eat a variety of colors, flavors, textures, and scents.
• Supplement with creatine, Vitamin D, and calcium (if you don’t get enough through your diet).
• After weighing in, stick to a “normal” diet, but make it a point to rehydrate. Also, feel free to eat a little bit more than usual, but stick to foods that you eat on a regular basis so as to avoid an upset stomach.

What to bring to the meet

Meet day is stressful enough as is, and the last thing you need is to be worried about little things that can easily be avoided. Having been through all of this myself, below I’ve made up a brief list of items that you should consider preparing beforehand and bringing to the meet:

• Light, simple, and easily digestible food (These should be foods that you eat on a regular basis without gastrointestinal problems.)
• Coffee (Sometimes they sell it at the competition and sometimes they don’t. If you drink coffee every day, make sure to bring it with you.)
• Lean protein such as chicken, turkey, and tuna
• Whole grain bread, brown rice, quinoa, and other carbohydrate sources that aren’t overly filling or difficult to transport
• Apples, bananas, and pre-cut melon are my fruits of choice
• Peanut butter and jelly with natural peanut butter and sugar-free jelly on whole grain bread
• All essential powerlifting equipment needed for the meet (This should be packed in a duffle bag the night before.)
• Cash, cash, cash (because you never know)
• Music player, book, and/or friends to keep you company (You’ll have a while between attempts, so it’s good to relax, hang out, and give your mind a rest.)

Competing

Finally, we’ve made it to the competition…so now what?

Check your rack height and pin position: After you’ve registered and found a place to keep all your food and equipment, you need to go to the platform and check your rack height for the squat. Some federations use a “walk out” rack, in which case you only need to check your height and report it back to the appropriate meet director. However, if your federation uses a monolift, you’ll need to check your height as well as pin position. Get this taken care of immediately so that you don’t have to worry about it later on.

Warm up: One of the most common mistakes among new competitors is the tendency to start warming up too late. Remember, there are only going to be a few extra squat racks, bench presses, bars, and plates to warm up with (not to mention you aren’t the only person competing). I suggest beginning a general warm up roughly sixty minutes prior to the start of the competition and start taking weights for each respective lift approximately 30–45 minutes before your first attempt. As a general rule of thumb, your final warm up should be about 90 percent of your first attempt.

Between attempts: Between each attempt, you’ll have anywhere between ten and thirty minutes. Needless to say, this isn’t ideal. Regardless, try to relax and hang out with your friends and family. Keep your mind focused on the task at hand, but don’t stay riled up for hours on end. It’s a long day and mentally tiring yourself out early on is going to screw you over as the day progresses.

Between lifts: Between each lift, you’ll have anywhere between sixty minutes and two hours. Take this time to relax, eat, and get your mind away from the competition. While I personally don’t suggest napping, I think that it’s important to joke around, unwind, and have fun with everyone at the meet. Keep in mind that you’ll want to start your general warm up roughly sixty minutes prior to your first attempt, so don’t doze off and leave yourself with only fifteen minutes to prepare for the next lift.

Have fun, meet new people, and keep getting strong!

The powerlifting community as a whole is one of the most generous, kind, and supportive groups of individuals in the world. While it’s obviously important to focus on the meet and set new personal records, don’t forget to enjoy the moment and laugh with the people around you. Introduce yourself to someone new, cheer for a complete stranger, and have the time of your life.

Once the meet is over, relax, eat, and evaluate your next plan of attack. What did you do well? What needs improvement? What are your new goals and how will you achieve them?

Welcome to the world of powerlifting. We’re glad you decided to join the party. But now the question becomes do you have what it takes to stay? Never minimal. Never maximal. Always optimal.

Craig's Story

This will be a bit of a read, but it involves a friend of mine that I met a few years ago that is my inspiration to go and lift heavy everyday.


He was a quiet guy. The type of guy you pictured one day taking a gun out and going on a shooting rampage. He never spoke, just came to the gym in his dull, dingy attire and quietly lifted. From what I saw he was a forty something year old guy, who was overweight and worked out somewhat to keep in shape. Although he never bothered anyone I noticed that he was the butt of many insults and jokes in the gym, most the members had given him the name ‘Pigpen’ since no one seemed to know his real name and he never conversed with the members of the gym.

He was quite simply an enigma in the gym.

I was young, had been lifting for about 4 years or so, thought I knew everything, thought steroids were evil, but I was enthusiastic and trained harder than the average gym goer. Our gym, although well equipped, was at the heart a fitness club. Most the members were more concerned with their hair, and clothing, being coordinated for the gym social scene. Pigpen simply stuck out like sore thumb, I thought many times that he may know the things people said about him, it was obvious to me so I figured he must pick up on it. The members were cruel, a snicker here, a pinched nose there, all in jest of the quiet guy in his drab, baggy clothing. I didn’t see it as funny, more like insecure bullying, but Pigpen simply ignored it and kept on.

The owner was a friend of mine named Chris. He and I had worked together at another gym, he had been a competitive bodybuilder, but had since gone into the gym business and had a side business refurbishing homes. I usually spoke to Chris a couple times a week when I saw him, usually on the way out after I had finished my workout.

One such evening I was at the front desk talking with Chris and some of the front desk staff. Pigpen was walking by us to leave the gym, as he grasped the handle for the door, one of the staff made a coughing gesture and under his breath said “PIGPEN!”.

Pigpen didn’t ever flinch but I saw his eyes cut to his right, and I knew he definitely heard it, he walked out the door without even a hitch.

As the door shut, the girl at the front desk said to Chris “I don’t understand why you even let him workout here.” Chris looked at her with a glare and said calmly “As long as I am owner he will always be welcome here…do you understand?” she replied sheepishly “yes”. Chris wasn’t finished, and I could tell he was pissed, but he kept his cool and looked at the two of them and said “That guy has been through hell and back, you need to show some fucking respect. Just because your mommy and daddy pay your bills doesn’t give you the right to judge someone you cannot understand!”. They looked completely astonished, and embarrassed, and they should have been.

I asked Chris what Pigpens deal was. Chris told us that Pigpen had been a successful guy at one time in his life, good career, was a competitive bodybuilder and had pro-potential. So I asked “what happened?” Chris replied “Life.”. As Chris went on to explain he had been raised by his father, he had no other family, his mother had died when he was only a toddler. His father had developed a rare type of cancer, he had spent every penny he could trying to get medical care for his dad and keep him comfortable, in the end his father passed and he lost a good bit of money, his wife left him, and he had to quit competition. He went through a struggle financially after that, and never really recovered, and then about five years ago he was in a car accident and he was nearly killed, he was in a coma for several months. The insurance settlement was enormous enough to help pay for his rehab and get him financially set for life, but not to the point where he was living on the high hog, just enough to live off.

We were all floored, I was speechless, I didn’t even know what to say. Chris looked at me and said “if you ever want to know something about bodybuilding…that’s the guy to ask”.

For several weeks after that, when I saw Pigpen at the gym, I really felt bad, I didn’t even know how to look at him anymore. People still poked fun at him, and it made me upset, but I just kept my head down and trained. Then one day, I was doing chest, and Pigpen was right there doing some seated dumbbell curls, he was only using 30’s, never made sense to me how the guy looked like he was big, overweight, but big shoulders and chest, he must have weight near 280-290.

So I saw Pigpen pull up his long sleeve to scratch his arm, guess the big fella had an itch, but what I saw was one of the biggest fucking forearms I have ever seen on a man, it was lumped with a system of hose veins. I was simply captivated by it.

So I walked up to Pigpen after his next set and said “Scuse me”. He turned slowly too look at me, almost as if there was something wrong with his neck, I felt nervous so I extended my hand and said “My name is Jay”.

He just looked at me, his face was almost expressionless. Chris had said he had gone through all that hard time, but he didn’t mention if he was still mentally all there.

Then he spoke. A gravely voice said “Craig…my name is Craig”. It was as if, he hadn’t been asked his name in so long that he had almost forgotten what it was-then he shook my hand with the most callous of hand I think I can ever remember shaking, he had a strong grip and his hands were as muscular as his forearm.

I asked him “How did you get your forearms so developed?” Craig told me he went to another gym to train heavy, that it was an old powerlifting gym and most of his forearm development had come from heavy deadlifts, rows, and shrugs. He asked me if I had ever done deadlifts, and I had but not on regularly, he looked at me and said “Gotta do deads kid”.

So you can understand as I was young and impressionable that the next back workout I hit deadlifts right away. I was weak at them, I thought 315 was going to break my back but I hung in there and pushed, or should I say, pulled.

I noticed Craig had been watching me while I was doing them.

After many months of practicing I got very good at them, I was up to 475 on deadlifts and my shoulders and traps were growing and people kept mentioning my forearms. I was so impressed by the results from one simple thing that I went to Craig frequently to get advice to him. His advice was always so simple, seemed like it was always too easy of an answer, but it was always solid advice. People in the gym still treated him like shit, but I was always cool to him, he had helped me out with great advice on many occasions and in the last year and a half I had gotten not only bigger but much stronger too, I was beginning to have the look of an actual bodybuilder. And it was mostly due to the enigmatic man who no one spoke to, except me.

Then one day as I was walking into the gym, Chris got my attention from his office, waiving his hand for me too come over.

So I came in, and Chris informed me that the powerlifting gym Craig went to closed. He asked me if I had spoken to Craig, I said I hadn’t seen him that day. He said “ok” and I went back into the gym to lift. I thought that Craig must be disappointed his other gym would be closed. I looked back to the front and I saw Craig talking with Chris, I couldn’t hear what they were saying but Chris kept nodding his head, they both walked to a locked set of double doors where old broken gym equipment was kept, after about 30 seconds they both came out and Craig had a chrome 50 lb bar for powerlifting. Craig walked up to me and said “Kid, you want to do some deads with me?” I responded “Hell Yeah!”.

We warmed up with 135 each, Craig had the chrome bar and I used a standard gym bar.

I didn’t know how long I would last with deads, the most I had done was 475 and that was one time, hadn’t touched it since, as of late 455 was about as much as I could do.

As we warmed up with 2 plates, I looked at Craig and the weights looked like toys he was picking up, for me they were already feeling somewhat heavier.

As I finished 405 I was feeling good, I had nailed 9 reps, which at the time was a good set for me, Craig was still just warming up.

As I finished 405 I was feeling good, I had nailed 9 reps, which at the time was a good set for me, Craig was still just warming up.

Then Craig looks at me and says “C’mon, I need your help for a minute”. We walk back to the other side of the gym to the double doors, he goes in and I follow, in the storage room was a myriad of old stationary bikes, rusted bars, broken plates, and snapped cables.

I see Craig crouch down and pick up a large object, it looks like a 45 lb plate but it says 100lbs on it, he motions his head down to the place he picked it up and says “Get the other one.” I grab the rusty plate and its thick and heavy, difficult to carry but Ill be damned if I let Craig see me struggle with it, I carry it back to where our bars were and he puts one on each side of his bar.

He squats down in front of the bar, rolls it back and forth in his grip, then with a sudden surge peels the bar from the floor, I can hear the plates rattling and he bangs out 15 reps. I don’t know how much weight he had on the bar, but it had to be in excess of 600 lbs. I cant let him see me not go heavier so I grab a 25 and start to put it on the bar, but before I can bend down to slide it on Craig looks at me and says shaking his head from side to side “Kid” and he’s holding his hand up with 5 fingers showing. I look at him with a doubtful look and say “Five plates? seriously?” he simply nods in affirmation.

So I returned the 25 to the tree and grab a 45lb plate, the whole time thinking ‘no fucking way!’. So I get ready to do my set, I shake my head with doubt and I hear Craig say ‘Kid, don’t let that bar punk you”. Now, I don’t know what it was about the way he said it but I thought ‘hell no, I’m not going to let this fucker beat me down’ I grabbed the bar, I took a deep breath and cleared my mind, I pulled up and back and the bar came up and slowly ascended, it scraped my shins and I could feel it hit my knee caps but the shit was moving and I thought I might shit my pants. I stood straight up with the bar in hand, and then let the weight down with a crash. I was psyched, 495 was a new personal best, I looked at Craig and he was actually smiling, he nodded and said “very nice”.

Some people had taken notice of what we were doing, the fitness gym crowd wasn’t used to seeing big weights getting lifted like that. I saw Chris walking to us and he had a yellow rubber coated 100 lb powerlifting plate in his hands. He looked at Craig and said “look what I found”. Craig nodded and put the plate on the end of the bar, Chris looked at me and said “Jay there’s another one in my office, can you grab it?”. I nodded and went to his office and grabbed the bulky plate returning to them both and putting it on for Craig.

Chris looked at the bar, then turned to Craig and said “810”. Craig simply nodded. I couldn’t believe my eyes, I had never seen a bar with that much weight on it.

Craig stared at the bar, it was a cold stare, he was breathing deeply, and exhaling slowly, it was like some meditation, he was going somewhere else, somewhere deep in his mind that he had to draw upon for strength.

Onlookers had gathered, there must have been a dozen men and women looking on as Craig squatted down to grab hold of the bar.

I could feel my own heart beating in anticipation, then he methodically exploded up, his face turning a shade of red like I had never seen on him. His neck veins bulged out so far I thought they may burst. It was an awesome spectacle of raw power but the even more impressive feat was that he didn’t do it only one time, no, he repped it six times, with the finally coming with an explosive crash that must have registered on a Richter scale.

Craig remained prone for a moment his breathing more like panting, he slowly recovered and stood nodding his head. The he looked over to me and said “Your turn” pointing to my bar with 495 still loaded. I looked at him in disbelief and said “Again??”, he looked at me blankly and said “No, with more”.

I really didn’t think I could do any better than 495, that was a personal best for gods sake! So I grabbed a 25 lb plate and looked at Craig with my eyebrows raised as if to make sure it was enough weight to satisfy him, he nodded, and I put on two 25 lb plates, one per side.

At this point I was shitting my pants, no way I could do this, I would try it, but when I failed I would just have to fail.

Craig said something to me that I will never forget, he said to me with a calm like a parent to a child “Kid, that weight isn’t shit, there’s a lot worse things than that” I stood there for a moment contemplating his words, then it hit me. He was right, a weight is a simple small thing, life is an unfair, motherfucker and it will beat you down again and again, its unpredictable and unyielding, this bar full of iron is just a thing, its nothing compared to the difficulties of life.

I grabbed the bar, I could feel a lump in my throat, and my adrenaline was pumping hard. I took hold of the weight and tightened my grip and straps around the bar, becoming one with it. The onlookers watched but it was like that moment I was by myself, just me and that bar. Like a jolt of electricity I yanked the bar up, it started to move but stalled on my shins, Craig yelled “UUPPP!!!” I pulled I could feel my heels digging in and my traps stinging, it slowly started to move, centimeter by centimeter I pulled the bar up, it was as if it took 20 minutes and then I had it all the way there. I could see my face was blood red, and my veins in my neck were also pushing out. I dropped the weight and collapsed to my knee with it.

I could hear people talking but my ears were ringing, I recovered and stood up, as I looked around Craig was smiling again and looked at me saying “See?”.

Chris came up and patted me on the back. I was amazed I couldn’t believe I actually did that.

Now Craig got up, he walked over to the tree and grabbed two more 45’s. He slid one on each end of his bar, I looked at him like I was watching a man be led to the gas chamber. Chris looked at Craig calmly saying “900 pounds, just like the old days brother.” Craig grinned and nodded in acknowledgement.

Now there must have been thirty people back there watching, there were odd whispers, people asking others how much it is, and others simply astonished that this silent giant possessed such strength.

Craig kneeled down in front of that bar, it was like someone bowing down to an executioner.

Then he stood up. Was something wrong? He reached down and pulled up the bottom of his sweatshirt and pulled it up and off. What I saw was unbelievable. The man was a mass of slabs of muscle and covered in tattoos. Down the backs of his arms were words. On the right arm it read “I am nothing” and down the left “I feel nothing.” His traps were like two huge camel humps side by side on the back of his neck and he wasn’t ‘fat’ or ‘overweight’ no, he was just fucking huge. His body was like his hand, lumps of callous muscles from the years of pain and toil in his life and in the gym, it was simply unbelievable.

Craig adjusted his belt, and strapped back onto his bar. It was very quiet, and then I head Chris say “You got this shit Craig!” People started cheering him on, I could hear people saying “C’mon Craig”, “You got it bro!” It was amazing, all the while Craig was breathing very deep, very methodically, rolling the bar back and forth in his hands.

He stared into the mirror, I don’t know what he saw but his nostrils started to flare, and he looked like he was getting pissed, his eyes started to well up, almost like he may cry, and he stared blankly at a spot on the floor just in front of the bar. Wherever he was, he wasn’t with us, I imagine he was in that very dark place that his life had taken him drawing upon a well of emotions full of hate, anguish and pain. It was as if he was channeling all of that into the bar, he was breathing harder, and he hadn’t even lifted the bar yet, he was shaking all over. I looked to his reflection in the mirror and said “this is nothing for you brother” he nodded and then growled “I GOT THIS SHIT!!”, then it was as if his entire body uncoiled driven by the hydraulics of his emotion, the bar bent, his traps were spotted with purple spots through the hew of red he cried out “FUUUCCKKKK YYOOUU!” and the weight stalled, I thought he may drop it, but his eyes closed and his face winced in anguish and the bar moved upwards, I don’t know it was the sweat from his face but I could have sworn tears came out of his eyes, and bar traveled further up until he had it midriff. He stood there and he opened his eyes back up, they were bloodshot and tear filled and his pupils were so dilated that the blue of his eyes was gone and it was pure black, it reminded me of one of those videos of a great white shark taking a bite.

Then he and the bar dropped. At first I thought he may have passed out but he didn’t, he put his hand up to let us know he was ok. People started to fucking clap, I looked around at them and couldn’t believe what I was witnessing.

As he kneel down catching his breath, I walked up and crouched next to him, and said “That was the most spectacular thing I have ever seen in my life, nice lift bro.” He was still panting but he nodded, so I know he heard me.

Then one of the gym tards yelled out “DAMN PIGPEN GET OFF THE JUICE DUDE!!!” I swung around, I didn’t even think about what I was doing, some 30 some year old yuppie fuck with an underarmour tank top and a fucked up stick physique. I grabbed him by his arm as he tried to walk away, he swung around looking at me in surprise and I looked him in the eyes and I said “HIS FUCKING NAME IS CRAIG…C-R-A-I-G…CAN YOU SPELL ASSHOLE?!!”.

The idiot looked at me embarrassed and replied in a low tone “I’m sorry man, his name is Craig” then he looked at my hand still grasping into his flesh and I quickly let him go. I turned to look back at Craig and he was sitting on a bench and staring at me, he just looked at me and nodded, I nodded back.

Craig still went to the gym for about another year, I talked to him frequently there about training and bodybuilding, I often reminisced about the day we did deadlifts, at this point I was lifting 585 on deads, and all because of Craig’s tutelage.

After that year Craig disappeared, Chris told me he hadn’t seen him, but heard he moved to another state. Craig and I only spoke at the gym, he had no cell phone, I had never seen his place and I had never even had any clue where he lived.

But though I barely knew the guy, I considered him one of my closest friends.

The years went by and I trained hard entered my first show, even managed to make it to Nationals. I always wondered what happened to Craig, I wanted to talk to my old friend and get his advice like I had when I was just starting out, he always had the simple answers, so many of the training gurus tried to make things complicated, and Craig just had a sentence or two to say and was spot on with his advice.

Then one day after a workout I went home, there was a police car in front of my house. I walked up and there were two officers walking towards me, they asked me if I was Jay, I told them I was, they informed me Craig had passed. I asked how, they told me he died in his sleep. So I asked them why they were telling me this, and the one officer replied that Craig had no known family members still living and that his only will and testament stated that I was his next of kin.

I didn’t know what to say, they told me they were sorry for my loss, but I didn’t even really hear them. They got in their car and pulled away, I stood motionless in my yard, then I snapped out of the shock I was in and went inside, I called Chris to tell him and he was saddened by the news.

I sat down and reflected on my mentor of young, the guy that no one understood, the person who people made fun of and taunted and he had been one of the biggest impacts on my life. He was a man of very few words but his words had such a great impression on me. I felt very saddened like the world had just lost something very good, and didn’t even realize it.

The next day I was in a fog, I really had no clue how to act, my co-workers asked me if everything was ok I told them “My good friend passed away yesterday”.

Later that week as I came to grips with my friends death, I came home from work to find an mail envelope package on my doorstep.

I opened it up and it was a letter and several photos. I read the letter and it was handwritten in pencil on notebook paper.

“Dear Jay,

If you are reading this, I have died. My life was hard, very hard. For a long time I felt empty and the gym was the only thing I had to remind me that I was still alive. The pain of working out and pushing myself reminded me every day that I was still alive. I have been keeping my eye on your competitive career, and have seen some of your shows. I’m proud of you kid.

I always wanted to thank you, but I’m not very good at conversation as you know. I wanted to thank you for the day we did deadlifts. That one day I felt like I was a human being again, I felt the best I have felt in my entire life. You were a great inspiration to me, at a time when I was losing hope.

Thanks for being my friend.

Your good bro.

Craig”

By the time I finished reading the letter I was crying badly, I hadn’t cried in years, but I was weeping like a baby.

I looked at the photos from my shows, they were taken from the audience, Craig had been at my shows, and I hadn’t even known it. I guess he was keeping his eye on me making sure I was progressing not sitting back being lazy…I don’t know why exactly he was there, but he was there, and I’m glad that he got to see that.

Under the photos was a legal document, it was Craig’s will, I read through the legal jargon and towards the end it started to itemize all the belongings that Craig had left behind, and that since I was his only kin that I would be getting these possessions.

He left a sizeable amount of cash, a truck, his house, and his personal belongings in the house, but the last item on the list was the most priceless of all…one chrome fifty pound powerlifting bar.

Nutrition: Fat Does NOT make you "Fat"!

What is the most important rule to follow for a healthy diet?

Maintaining enough vitamins, minerals and proteins while limiting calories is by far the most important rule to a healthy diet regardless of their source and whether or not they are "natural" or "whole". Repeated studies have shown that having excess body fat, type 2 diabetes and weight gain are resultant from eating and storing more calories than one burns. Eating too many of any form of calories whether from whole foods or not will cause these problems. A Newcastle University team has recently discovered (2011) that Type 2 diabetes can actually be reversed by an extreme low calorie diet alone.

I should avoid fat, right?

Fat calories are not "worse" than other calories. Fats are essential for many bodily functions including metabolism, brain function, and testosterone production. However, fats are more calorically dense than other macronutrients and provide more calories - this makes a difference if you are attempting to eat at a deficit.

Well then I should avoid sugar because of insulin spikes, right?

Insulin gets a bad rap. Sugar isn't the only thing that spikes insulin - protein does too. Insulin is considered to be the anabolic hormone - you need it to build muscle.

Rather than worrying about insulin, you should worry about whatever diet works the best for you and helps you hit your overall caloric goals.

Which diet plan is the best?

There is no best. There are many paths to maintaining a good diet and losing weight. The important thing to understand is that people are different in their tastes and lifestyles but not in their body metabolisms by any large degree. Resting body metabolism between extreme athletes and unfit people vary by less than 5% which means it has virtually no impact on how much you can eat or burn in daily decisions. You should be prepared to experiment and find what works for you so that you can maintain a diet that avoids an excess of calories over your lifetime however actively you choose to live.

In the end, the "best diet" is the one that you will stick to.

What about Intermittent Fasting?

Intermittent fasting, or IF, has been shown to increase metabolic rate in some circumstances. But at the end of the day, IF is just another way to reduce caloric intake over a 24 hour period. It is merely a "trick" to eat less.

What's the deal with low carb diets?

Low-carb dieting is another "trick" that allows people to stop eating so much sugar and carbohydrates (flours and starches and pastas) which greatly reduces caloric intake without jeopardizing vitamin, protein or essential oils (fats) losses. Most processed carbohydrate sources are not nutrient-dense foods and are not ideal, unless you are trying to store more energy for more significant periods of exertion (e.g. marathon, distance bicycling or days of long hiking).

Carbohydrates are not what makes people fat. Calories matter most. However, low-carb diets have been shown to improve fasting plasma glucose and insulin levels, cholesterol levels, blood triglycerides, preserve muscle mass during weight loss, and other health markers.

Low-carb dieting has side benefits for ultra-endurance athletes (increase in intramuscular triglycerides), but can negatively impact high intensity strength training by reducing muscle glycogen and forcing the body to convert protein into glucose, rather than use it for muscle building.

What about Paleo / Primal / Keto / South Beach / Atkins ?

These are restrictive diets that also use "tricks" to make people simply eat less calories. The tricks vary, but usually result in a person eating a low-carb / high-fat diet, but restricting food choices.

Because food choices are restricted on these diets, finding good things to eat can be tough. Below is a list of cookbooks and websites with information pertaining to these diets:

• Mark Sisson at Mark's Daily Apple has a bunch of good "primal" recipes
• Mark has a cookbook out that has a lot of good "primal" recipes, too, with pictures and so on.
• Joyful Abode's recipe index has a lot of good low-carb recipes in it.
• Everyday Paleo has nice looking paleo recipes
• What does r/Fitness eat for lunch at work?
• r/Paleo and the r/Paleo FAQ
• r/keto and the r/keto FAQ

Can I still get strong if I am a Vegetarian / Vegan?

Yes. Protein requirements vary, but you will probably want to consume a protein supplement in addition to your normal diet if you are strength training. Rice protein, hemp protein, and gemma pea protein are good options, as is soy. Egg or whey protein is ideal if that is allowed.

There are certain important factors to keep in mind when considering vegetable protein. PDCAAS, the FAO/WHO standard for determining protein quality, considers soy protein to be just as useful as whey or animal protein. Unfortunately, recent research suggests that measurements such as BV and PDCAAS do not take into account important factors such as anti-nutritional factors and chymotrypsin inhibitors. These anti-nutritional factors limit the extent to which your body can utilize the protein and are commonly found in soy and other vegetable protein isolates. Thus, it is important to keep in mind that you may require a higher dosage of vegetable protein to gain the same effect.

If you aim for a more moderate but still adequate protein intake (1-1.2g/kg bodyweight or lean mass), then you can achieve this through a healthy and smart diet. Just be aware to eat varied sources for a more complete distribution of amino acids.

Won't soy protein affect my testosterone levels?

In regards to soy usage and phytoestrogens (isoflavones), they do not affect testosterone levels per se. They may modulate the androgen receptor, which mediates the effects of testosterone. This is a 'leveling mountains and filling valleys' effect, and could potentially reduce testosterone if your testosterone levels were well above baseline to start. There is evidence that these same phytoestrogens can actually actandrogenic (like testosterone) in older men suffering from low testosterone!

A conclusive statement about whether soy is 'good' or 'bad' cannot be made about the isoflavone content. Just be aware to cook your soy to denature the trypsin inhibitors so you can actually get the protein. A good review of soy can be found here

Should I take a multivitamin?

If your diet is lacking in vitamins and minerals, a multivitamin might be beneficial, but it is certainly not needed.

Multivitamins are a stop-gap to fill holes in an insufficient diet. The best option is still to get these vitamins from whole food sources when possible.

Should I take other supplements?

As the name implies, supplementation should only be used for additive effects - your primary fitness goals will be mostly achieved via diet and exercise. Still, with that in mind, there are three supplements that are frequently cited for general health and building muscle:

• Omega-3 Supplement such as Fish Oil (note that flax/chia seeds are not sufficient)
• Vitamin D
• Creatine