Gene Rychlak bench presses 1005 lbs!

MacLeod

Originally posted by Sami

Was it just me or did that lift seem unclean? His **** was moving but it is hard to tell from the video if it actually lifted off the bench. Didn't seem very official looking surrounding so I doubt that is any kind of official record either.

Nope, that was an official meet sanctioned and judged. His butt never left the bench.

That is the new official world record.

As far as building your bench, I use a very simple method taken from Mike Mentzers teachings.

Hit bench once a week. One week heavy one week light. Light week doesnt mean 35 reps. Keep it in the 10-15 range.

Pick a weight you can do 3-4 times. Every heavy workout try to add another rep. When you can rep it 6 times 2 heavy workouts in a row, its time to move up in weight and back down in reps to 3-4 and start over.

Your warmups should not be taxing. Save all your strength for the first set at your target weight. Thats the most important set. Do all work sets to muscle failure.

Dont worry about 1 rep maxes. They arent an accurate test of strenght and not taxing enough to be a thurough workout.

If it walks, crawls, swims or flys eat it and in large quantities.

Ive been doing this routine for about 8 years and have made slow but steady gains and have yet to have an injury.

When I started I was hitting 275 for 5 reps. Now Im using 385 for 4-5. These arent super fast results, but going slow I have made constant progress and I believe this is also why Ive never injured anything cause going slow allows the joints, tendons and everything else to strenghten as well.

VR3

Anyone that hasnt seen Mac's pics...

His arm is the size of me...

:eek:

MacLeod

Well I dont like to brag but for those curious to what I look like, this is me during a recent workout:

RuSsMaN

Jesus man.

PLEASE tell me I haven't pissed you off.

Cheers,
Russ

MacLeod

LOL!!!

Markus Ruhl. A monster from Germany. 300+ lbs at about 2% bodyfat! Im sure he's natural. After all they do drug tests at these bodybuilding competitions. :rolleyes: :rolleyes: :rolleyes:

Roids or not tho, Id love to look like that.

Sami

Originally posted by MacLeod
Nope, that was an official meet sanctioned and judged.

Looked like an amateur surroundings to me, I wonder what the "federation" in question was. Hmmm, IPA, looking at their website explains a lot.

Originally posted by MacLeod
His butt never left the bench.

I believe that, it just looked very unclean and it was not possible to tell from the video.

Originally posted by MacLeod
That is the new official world record.

It's not the IPF so a "world record" is a stretch. Nice bench press score nonetheless.

http://records.powerlifting.org/world/

MacLeod

World Record is not a stretch. The IPA is one of the biggest, if not the biggest sanctioning body in powerlifting. IPA World Records

Powerlifting is trying to become more spectator friendly so its putting on more of a show. Kind of like pro bodybuilding did a few years back. Now the big shows are huge events and generate tons of money which is good for everybody. Powerlifting is trying to go in that direction and I applaud them.

Strong Bad

Thats nuts!!!

My best flat bench was 280lbs. I was never any good nor felt natural at flat benching. I'm tall (6'2") and have long arms. I always felt a more natural position was incline benching and dumbbells. I used to be able to hit 100lb incline DBs for a few reps. Doing them flat felt a bit out of sync for me.

I used to squat years ago. Back in 1998, I was doing a set with 365lbs. I went down on my first rep and my low back POPPED! I tore the soft tissue around L5 (lowest lumbar vertebrae) and was out of the gym for 3 months. Took me several more months to get back to training with any kind of decent weight. Took years to get rid of the pain (for the most part). I never squated free standing again.

I do miss the hard training though. I'm heading back in the gym soon to get back as much as I can.

Any of you guys read any books and/or articles by Mike Mentzer, Arthur Jones and the High Intensity Training (HIT) theorys?


John

MacLeod

Oh hell yeah bro!

Mike Mentzer was a genius. My entire work out philosohpy is based on his teachings.

Sami

Originally posted by MacLeod
World Record is not a stretch. The IPA is one of the biggest, if not the biggest sanctioning body in powerlifting. IPA World Records

When you're talking about world records, then there really is only one, IPF. Drug testing, strict rules on the lifts etc. are what make it a sport federation, not a show federation. Even WPO goes in the show category, aka "pro" federations.

You have to remember the rules are very lax with minimal or no drug testing. I know our views differ and I'm only telling things how I see them. You might consider it a world record but I don't, based on the reasons I mentioned.

Sorry for getting OT.

dragon1952

The problem I've run into was trying to lift heavy every workout. Like Mac mentioned, Mike Mentzer recommending alternating heavy/light days. It's really hard to lift heavy every time and not get injured. Your ego gets in the way with other people watching and you don't want them to think you're a wimp. Your body needs time to recover from heavy lifting and the light days are beneficial in the end.
Some people, like me, have to eat tons of food. I used to make milkshakes out of half-and-half, raw eggs and bananas and drink that in-between meals.
:rolleyes:

MacLeod

No sweat Sami. I think we can both agree its still a damn impressive feat world record or not.

dragon - There is no way I could lift heavy everytime. I squat very heavy and I HAVE to have 2 weeks off between. I do legpress with reps in the 15-25 range on my light week.

Light workouts not only help your body recover but also your mind. You can get burnt out real quick lifting heavy all the time and stressing over lifting more this time than last. Light weeks you can go in there and just have fun and get a good pump and go home.

Strong Bad

Originally posted by MacLeod
Oh hell yeah bro!

Mike Mentzer was a genius. My entire work out philosohpy is based on his teachings.

Both of his books were great! I met him back in the early 90's when he came to Baltimore. Bought his first book then and had him sign it. I read it in 2 days and reread it after that several times. Talked to him for a few minutes. Very nice guy. Too bad he passed on a few years back.

He really should have beaten Arnold in the 80 Olympia. Too bad Joe Weider was too far up Arnold's **** to allow Mentzer to win it.

Mentzer, Ellington Darden and Arthur Jones all had the best writings and philosophy. I still laugh at people slaving away on treadmills and stationary bikes!

John

Airplay355

heres a question....maybe it was already answered, im not sure.

the technique for gaining alot to your bench in a short amount of time was to pick a heavy weight, 200% of something, i cant see it again and only move it a few inches? i can see how this will tear the muscle but how does it give you a well formed chest? thats going to shorten the muscle and if you do it for long enough it will have a big time effect on range of motion and flexibility, especially if you are too tired after this to do more lifts that isolate specific parts of your chest. i've seen guys who do this with curls and do they get huge? definetely, but can they straighten their arms? nope, their biceps have shortened so much that they arent even flexible enough to straighten their arms without straining their bicep.

maybe there are more specific things to do, like lots of stretching, and other lifts in conjunction with the heavy lifts. i could definitely be wrong too, so someone explain this to me please.

dragon1952

Power lifting and bodybuilding aren't even close to the same workout regimens.

jdhdiggs

Originally posted by Airplay355
the technique for gaining alot to your bench in a short amount of time was to pick a heavy weight, 200% of something, i cant see it again and only move it a few inches? i can see how this will tear the muscle but how does it give you a well formed chest? thats going to shorten the muscle and if you do it for long enough it will have a big time effect on range of motion and flexibility, especially if you are too tired after this to do more lifts that isolate specific parts of your chest.

There is not correlation between full range and short range lifting versus muscle length. The issue your talking about comes from people not doing any stretching on that day or days after. The stress of the lift hits the entire muscle so the entire muscle will grow. Anytime more muscle mass is added, it will be a bit "tight". Full range workouts can help stretch and losen these muscles. Short range guys, unless they do something else to stretch out the muscles will have those issues. This is a variation to th HIT workouts and does work up to a point.

Do Yoga on the off lifting days and no issues will come.

MacCloud: Really? That big? I think that would suck. Why do that to yourself? Don't say women since every gal I have ever known thinks those guys are gross. Don't say so you could kick someone's butt. If that was the case, wrestlers, boxers, even football players would look like that, but they don't and for a reason. Just trying to understand why anyone would want to get that big.

Sami

Originally posted by jdhdiggs
MacCloud: Really? That big? I think that would suck. Why do that to yourself? Don't say women since every gal I have ever known thinks those guys are gross. Don't say so you could kick someone's butt. If that was the case, wrestlers, boxers, even football players would look like that, but they don't and for a reason. Just trying to understand why anyone would want to get that big.

It's a homo erotic thing. I say it as a joke but there might be a little truth to it.

Most women don't like it and you're too slow to beat anyone (just ask Bob Sapp). I am a small guy (5'11", 190lb) and at 210lb I had most women tell me I was too muscular. My summer goal is at 200lb and 6-7% but I'm sure most women would prefer 190lb.

Airplay355

bad choice of words on my part. i said shorten when i think i should have described it as more like a knot of muslce. i'm sure you have seen guys that have bulges of muscle instead of a "longer" muscle. kind of like a muscle that looks like its constantly contracted.

i think we are thinking of different types of lifting, i'm thinking of a more defined, well rounded and formed body type instead of a power house. but i'm going to try your suggestion anyway just because lol

what kind of routine do you do that uses that type of technique?

VR3

Here is Mac...

*for real*

dragon1952

I do believe that's the extremely difficult two arm canine curl he's performing there! :eek:
That's obviously where he got those great guns of his! Please do not try this at home folks.

MacLeod

LOL!! No kidding! That pooch weighed over 45 pounds at a foot tall! Sweet little doggy tho.

OK, now to this big bashing.

Size doesnt matter in a fight? Then why not do away with weight classes in boxing and wrestling? a 275 pound Olympic wrestler would wipe the mat with a 180 pound Olympic wrestler assuming they had equal skill. Size and strength arent the only important qualities in a fight but they are very important and offer a huge advantage. Ive wrestled around with a couple guys in good fun over the years that were collegiate level athletes and they couldnt do much with me cause I was big enough and strong enough to hold them off. Granted all I could do was hold them off cause they were 100 times better than me. If they had been about 30-50 pounds bigger I wouldve had my **** handed to me in no time. Ive worked as a bouncer and in security for years and I can guarantee you 110%, size definitley matters in a fight.

Chicks dont like big guys? I hear that a lot, but these huge bodybuilders never seem to have ugly girlfriends. And me being the loser I am with chicks, there have been many times when my size was the ONLY thing that got chicks interested!

Actually I do it for a couple reasons, most being psychological. There is no greater feeling in the world than the one you get after a great squat workout or bench workout or whatever. You feel like you could take on the world.

Also, you gain a lot of confidence being strong. Dont misunderstand, its not a snooty "I can bench more than you so youre a loser" attitude but rather one of acomplishment. You know that maybe 1% of the worlds population can squat 600 pounds? Its a great feeling knowing Im in the top 1% of the world in something. Believe me, there aint a whole lot of things I can claim to be accomplished in!

Sami

Originally posted by MacLeod
size definitley matters in a fight.

Yes, but a bodybuilder makes an average fighter at best. You need flexibility and quickness to go with the size as well. I've witnessed it first and second hand many times, growing up in a small town where there was nothing else to do than to drink, f**k and fight.

Originally posted by MacLeod
Chicks dont like big guys? I hear that a lot, but these huge bodybuilders never seem to have ugly girlfriends.

Big chicks like big bodybuilders, or some of them do. In general women like the athletic types more. You'll find both, some guys like big chicks too so.

It's what fits you. Like the old saying goes, there aren't men with small d**ks, just women with big p****s. And there aren't women with big p****s, just men with small d**ks.

MacLeod

Check out UFC 3. Royce Gracie fought a 240 weightlifter Kimo. Royce was by far the superior fighter and eventually won the fight but it took a loooooong time and Kimo hurt Gracie enough that he had to withdraw from the next fight. If Gracie had been about 225, Kimo wouldve been a crimson stain on the mat.

All in all I think we both agree. Size and strength alone dont make a good fighter, but assuming equal skill, the bigger/stronger fighter will win. Just like assuming equal skill, the fighter with superior stamina and endurance will win. But if youre big enough, nobody will mess with you anyway!

Sami

Originally posted by MacLeod
Check out UFC 3. Royce Gracie fought a 240 weightlifter Kimo.

Great fight. Then again, Royce wasn't much of a puncher. Check out Vitor Belfort vs. Tank Abbott...

dragon1952

You know that maybe 1% of the worlds population can squat 600 pounds? Its a great feeling knowing Im in the top 1% of the world in something.

I heard a long time ago that only around 2% of the worlds male population could bench 225. It's probably up a tad now because lifting has gained popularity, but probably not by much. I'd say way less than 1% can squat 600 pounds though.
My best before I quit lifting was 300 bench and 350 squat. That was at 5'10" and around 210lbs on a small boned frame (and about 13% body fat ) and at around 46 years of age. Not bad for an old dragon.

MacLeod

Originally posted by Sami
Great fight. Then again, Royce wasn't much of a puncher. Check out Vitor Belfort vs. Tank Abbott...

That was awesome!! Id never seen Tank get whooped like that before. The ironic thing is, Vitor is a GRAPPLER!!

Originally posted by dragon1952
My best before I quit lifting was 300 bench and 350 squat. That was at 5'10" and around 210lbs on a small boned frame (and about 13% body fat ) and at around 46 years of age. Not bad for an old dragon.

Those are very respectable lifts, especially at that age. You should really consider getting back into it tho. I sincerly believe its the fountain of youth. We've got too many 50-60 year olds in my gym that are in better shaper than most 30 year olds and I believe its from weighlifting. Not super heavy lifting necessarily but just lifting in general. I believe its the best form of exercise. It works not only your heart and lungs like aerobics but also muscle, tendons, ligaments, nerve endings, bone mass you name it.

Airplay355

only 2% can bench 225?? :eek: im 17 and i weigh 160lbs and i can put up 200. i'm still growing and not even close to my full potential. no bench shirt used for that either

dragon1952

Yeah, and how long did it take you to get there? 225 is alot of weight. The average non-lifter would be lucky to bench 100lbs at first and it takes most lifters a very long time to reach the 225 milestone. You have to be pretty serious to get there. You could probably figure that way less than 10% of the total male population are even into weight training in the first place.

landry_p2000

That is true. I started lifting around December, and it took from then to now to be able to get over the 300lb mark. I am proud of my accomplishment and I plan on eclipsing the 400lb mark by December 2005. If not I will be close.
That is a pretty accurate percentage. I had four 45lb plates which with the 45lb bar was 225lbs. This is the weight that I usually train with. My cousin and a co-worker both almost cracked their sternum when they took it off the rack. I took it and popped it about 8 times, and that is only because I have been working with it for a few months. If not I may have had the same result. So far my training technique has kept me healthy and injury free by the grace of God.;)

By the way, Mac you've got a set of gunz on you my friend.

jdhdiggs

Sorry Mac, I should have said "beyond a certain size". Anyone will have a hard time giving up 40-50 lbs on someone until you get over about 210-220 mark.

You are, at this point, as big as I would ever want to be. However, to me it is more important to run in the 4.4's and get a washboard back than bench a truck. When I started getting "big" I lost top gear. That's why I stopped.

Good luck with the training!