Power lifting And Olympic Lifting Differences



Powerlifting and Olympic weightlifting have different lifts as part of their respective competitions

The basic difference is that powerlifting consists of the squat, bench, and deadlift. Olympic weightlifting consists of the snatch, and clean and jerk. Though some powerlifters opt out of wearing Olympic-style weightlifting shoes, most powerlifters do use the Olympic-style weightlifting shoe during competitions. Women compete in both Olympic weightlifting and in powerlifting.



 Which lifts are used in powerlifting competitions?

Squat, bench, and deadlift

Snatch, clean and jerk are Olympic weightlifting lifts, whereas powerlifters compete in squat, bench, and deadlift.



When you lie on your back to do the bench press, where should your feet be?

Flat on the ground

Keep your feet flat on the ground to maintain stability on the bench. Having your feet in the air or spread outward can interfere with the exercise, and possibly injure your lower back.



  How many attempts for each lift individual does a lifter get in a sanctioned competition?



Lifters get three attempts in each lift. The greatest amount successfully lifted in the deadlift, bench, and squat counts towards the lifter’s total. The total is when the greatest amount lifted in the squat, deadlift, and bench is added together. Should a lifter have three unsuccessful attempts in either the squat, bench, or deadlift, he will be disqualified.



  When benching for your first time, it is best to lift how much?


A very small amount

This is a mistake many people make when trying to lift. It is best to start at a light weight when lifting, then work your way up (especially when you are a lightweight individual).


  Powerlifters usually wear special powerlifting gear for meets. What is a powerlifting meet called when lifters do not wear that gear?


“Raw” meet

“Raw” powerlifting meets do exist, though it is more common for lifters to wear gear in competitions. This gear usually consists of a squat suit, bench shirt, deadlifting suit or singlet, belt, wrist, and knee wraps.



  No matter how experienced you are at bench pressing, you should always have someone nearby to act as a what?



A spotter is someone who may assist when lifting, and also helps ensure that no injuries occur. If you have a home gym, it is advised not to lift alone, as you may get stuck and have no around for assistance.


  Why would a powerlifter have baby powder in his bag?


For deadlifting

Baby powder is used in the deadlift to help the bar move smoothly up the shins. Chalk is used on the hands to help with gripping the bar, not baby powder. Baby powder would cause a lifter to lose his grip more easily.


 When performing the bench press, where should you be looking?


Slightly up or Straight ahead

If your head is straight up, you could hit your head on the bar, or injure yourself in some other fashion. Looking to your sides or at the bar can also be hazardous.


  How many judges are there judging each lift in a sanctioned competition?



There are three judges who judge each individual lift. Judges give red lights or flags for unsuccessful attempts, and white for successful attempts.



  How should your chest be when you are bench pressing?


Your chest should be up

Allowing your chest to flatten and your shoulders to go back can damage your shoulders. If your chest was against the bench, you couldn’t bench press anyway. So when benching, always keep your chest up and shoulder forward. This will help you bench more weight, keep good stability on the bench, and decrease chance of injury.



Pec Tear Update 2016

Here is an update as years of healing has passed from a severe torn pectoral (Severe pectoral muscle belly)  due to flat bench dumb bell presses.  (March 2011)

As you can see in these pictures I will always carry an indentation of this horrible strain/tear. My pressing moves have diminished due to this , and over the years pressing dumb bells or bench press on flat benches are difficult and awkward. However I did gain back a lot of strength but still lacking about 20% of what I used to press. Incline presses I can still do much better and much more weight. On flat bench the muscle rolls to the middle of my chest and I defiantly feel a degree of weakness as my left side favors such. All my other weight routines have not been affected.

When this happened I went to a Sports Doctor because it is prudent to seek a treatment of this nature in the right field.  I had an MRI done to confirm that it was not a tendon tear. As far as Muscle surgeries, there were none offered that would completely heal me back to normal. So here I am still struggling but accepting that this is a fact and I am still able to lift.  I had researched and found that ART Active Release Therapy was my answer when this happened. But it was not. In fact it did nothing. It probably would if I  had a tendon tear.  However I learned too late that If I went immediately to a good message therapist, He or She could have over time worked the muscle scar tissue out and into workable muscle fibers bringing the muscle back together.  This would have not been a complete healing process.  So in other words skipping the time spent in ART and going to deep muscle massage therapy the outcome would have been better. I did do many sessions of deep muscle therapy in the tear area and it helped tremendously. However my therapist told me that if I had come in shortly after the tear they could have worked the muscle fibers closer to bind and mesh verses  the scar tissue that had built up.

I hope that anyone who has a similar tear gets an MRI and determines the best route to recovery. And  you consider therapy as soon as you can. In fact, let a muscle therapist determine when you should start sessions. It may be too soon on your injury to start. So please get a professional opinion.

Good luck and in healing.

The New Gym Equipment

I was in the new B Fit today, ( Balleys) new spinoff. It is all new with the latest equipment. I will give it an A+ for cleanliness. But the isolation machines are made to hold up a cement truck. Well I should say the movable benches could!! as well. Not to mention they are way too high to be a safe product to get a firm footing for any pressing moves. I do not know why these are made now in this fashion. I was dumb bell pressing and it was very awkward due to the fact I could not place my feet flat on the floor, I am average 5′ 11″. This is dangerous and could result in injury,,back to the weight of the benches they are very heavy, to a point that I do believe some people could not lift one end to roll it to where they need. So WAY over kill on bench make-weight. Cable cross over stanchion was nice the choice of weight to use is by flipping a switch which was hard to decipher which weight you have.  A lot of the handles on the isolation machines were big enough for Andre the giant to wrap his fingers around ,,I could see this a problem for folks with smaller hands. OK  the power rack,,,AHHHH the new power racks! well I can say one thing, They are being built-in a fashion to distract serious lifting,,of course my favorite DEAD LIFTS ( I do All mine in a power rack ) They are now building these with the bottom support cross members high enough that the bar bell hits it before any plate bottom does.. This really is bad and takes away from a good power rack,,where it is a STAPLE in building!!.  So what do they have to supplement this?? An Olympic station which has the fat Olympic rubber plates. So only good for Olympic style lifters. Olympic plates are 45 lbs but about 3 inches wide so you can only get about 3 on each end of a bar bell.  Dumb Bells only to 80 lbs.

B Fit is pretty nice and you can get a good enough workout there. But be aware of these new style machines, you will know my frustrations as well.  Call me old school , because I am. I think the older machines particularly the Hammer Strength are tops.

Lunk Alarm Unjust?

I think all of us that like fitness know where we would like to be in accomplishing our goals.  I most certainly would not join Planet fitness because of the fact that it does not have the equipment that I or other powerlifter/bodybuilders seek.  And of course the members of Planet fitness desire not to be at a hardcore gym and are happy to be in the Planet Fitness environment.   Hence if I did go on a day pass to Planet Fitness in a town where it was the only one available, I know I would not portray the LUNK as they say and harass the customers. And I am sure 99.9% of us would not be characterized as such in their commercial.  I personally have not encountered these individuals.  I find Planet Fitness’s commercial somewhat offensive and highly misleading about the powerlifing and bodybuilding community.

I wanted to get this out and see if any of you see it the same way?


Hello everyone. It has been some time since I have posted on my Blog. I am sorry for those following my blog on Blogger for I just got done moving it and closing some Google accounts. I hope that you have found the new web address.  The WordPress one has not changed. I am still in the lifting world. Setting no goals, I have just maintained and in some lifts reduced the amount. I will be turning 47 soon. I do not want to tear anymore muscles or get injured in any way. Though my mind loves the heavy lifting, and I continue to lift hardcore I notice my body talking to me to ease off some days .  I am great full for meeting my goals and sometimes exceeding them. My pectoral tear is still healing to some degree. I do notice being a little stronger. It will never be the same as I accept it and happy to still be able to lift. The imprint of the tear is still there and it is still awkward to do bench or dumb bells but I can still do them.

Today was leg day

315X12 warm up Smith machine
Leg press
Walking Dumbell Lunges

Human Growth Hormone KEY Ingrediants


I have been making my own HGH (human growth hormone) by buying the KEY ingredients of GABA (Gamma-aminoburtyric-acid) 750MG a day mixed with Alpa GPC 600 MG a day. I am stronger and active in my opinion since starting this. Don’t buy into spending allot of money on the supplements that DO say HGH on them. Just look at the KEY ingredients and buy them seperatly it is so much cheaper and you can test yourself on the amount that works for you.  I have been cycling with DHEA 100 days on 30 off.  The supplement world is so huge now that the flashy label sell more than it helps you. So if you are going to supplement and need to “stack” something I recommend going on EBay  (you get EBay bucks too) or Puritans Pride, LuckyVitimins or whomever you do business with and buy to your knowledge of the KEY ingredients to set up your stack. This takes some time and research by way of looking at many labels of many different supplements. When you go into a supplement store you notice separate supplements and you also see the “special” ones for certain goals. Do some research sometimes it is way cheaper to buy the Key ingredients. The HGH advertized ones have your Key ingredients and other “crap” that you do not need.  Also those supplements may not have the amount your looking for. But sometimes they are on a real good sale. So again do some studying and blend the KEY ingredients to your needs.

Have a good Holiday season

Why Deadlift?


What Is The Deadlift?


Simply put the deadlift is a weight training exercise where you lift a weight (barbell, trapbar, dumbell, stone, keg, sandbag, etc) off the ground starting in a bent-over position and ending in an upright position. It is one of the three basic powerlifting lifts, and is arguably the greatest muscle building and strength producing exercise you can do. It is personall y my favorite lift.


Muscle Worked

The Deadlift is considered a compound movement, meaning it involves movement at several joints thus working several muscle groups. The deadlift could be said to work the entire body (ever look at someone deadlifting, are there any muscles not flexing?), but it does give more stimulus to certain groups of muscles. The primary muscles worked in this lift are the hamstrings, gluteals, quadriceps, trapezius, and the psoas. All the other major muscles in your body are used in stabilization.

Benefits Of Deadlifting

  1. Efficiency, Maximum Muscle, Minimum Movement
  2. Arguably the greatest strength builder out there.
  3. Great exercise for injury prevention, strong backs and hamstrings provide protection against many injuries.
  4. Bragging rights. So few people actually deadlift anymore that you will quickly become stronger than most people you know.
  5. Builds confidence. It feels amazing to know you can lift a heavy weight of the  floor. Strange but true.
  6. Requires very little space.(Good if you workout in a small room or cluttered basement)
  7. Doesn’t require any fancy equipment.
  8. Strenght built from deadlifting translates to many other exercises.
  9. Greater Energy. I know this would seem to be a unlikely benefit from a strength movement, but a stronger body is a more energetic body.
  10. A great cardiovascular workout! What? It’s true. Doing deadlifts in a high repetition fashion is an amazing cardiovascular exercise. Don’t believe me? Try doing 3 set of 20 repetitions with a moderately heavy weight(moderately heavy for you). If you’re not huffing and puffing like you just ran 10 sprints I’ll eat my words.

Tips On Technique

When bending down to grasp the bar you should keep the following points in mind:

  • Look straight ahead or slighty up.
  • Keep your back straight.
  • Squat down till your legs are slightly above parallel.
  • Will vary, but torso should be roughly 45 degrees to your thighs.
  • Feet shoulder width apart.
  • Arms slightly outside your knees.
  • Bar should be around 2″ (give or take according to your biomechanics) in front of your shins.

Everything You Wanted to Know About Bench Shirts


Found this artical and would like to share with you.

Written by Jeff Behar
 What Exactly is a “Bench Shirt” and How Does It Work?

A bench shirt is a stiff supportive shirt, used to improve performance in the bench press, most often in power lifting competitions to increase their 1 rep max. The bench shirt is basically artificial shoulders and pectoral (chest). The shirt resists the bench press movement (like compressing a powerful spring) thereby giving a boost off the chest.

History of the Bench Shirt

Originally the attire for powerlifting was similar to that for Olympic lifting. Lifters had the option of wearing a one-piece lifting suit, called a singlet, or a two piece one made up of a tee shirt or tank top and a pair of shorts. Knee and wrist wraps were allowed in the form of ace bandages. Additionally, a belt no wider than 4″ could be used. However, at the 1968 AAU Senior Nationals there was significant controversy over lifters wearing multiple layers of trunks and wraps to aid their lifts. Soon, special squatting and support shorts turned up that helped when lifting. In 1973, the National Weightlifting Committee banned these supportive suits and all other supportive lifting gear other than a belt. These rules continued until 1974 when the IPF came into existence.

Bench shirts were originally brought to the market as a protective device, much like a lifting belt, knee wraps, etc. The  “Bench Shirt” came into existence in 1983, when a college student and powerlifter named John Inzer started making shirts that supported benchers’ shoulders and deltoids. The original shirts were a tight polyester material that helped protect the shoulders and pectorals during heavy benching, such as during a competition. Word spread that the bench shirt not only prevented injuries but also actually helped bounce the weight off your chest.

Gear use is currently widespread in powerlifting with more federations offering equipped lifting than unequipped.

What Can A Shirt Add to Your Lift?

Bench shirts can add approximately 10%-15% for a low quality shirt or perhaps as much as 20%, 30%+ to your single paused legal bench press with a good Inzer, Karin or Titan shirt after you learn how to use your shirt. Learning how to use the shirt, choosing a shirt that fits correctly, and choosing a shirt that fits your lifting technique is the key to getting the most out of your shirt. Some lifters depending on the equipment rules have gotten even higher percentages (45%-50%) from a bench shirt. Failure to use the shirt correctly, choosing a shirt that does not fit your technique can sometimes result in hurting your 1 rep max and having a lift that is less than a “raw” or unassisted (no shirt) lift.

Superheavyweight Ryan Kennelly, benched 1070 pounds (476.3 kg) on 4/13/08 at the APA West Coast Iron Wars held in Kennewick, Washington using a bench shirt. It is said that his “raw” max is less than 700 pounds. 

The heaviest bench press without any equipment to assist is held by Scot Mendelson with a lift of 715 lbs (324.3 kg)

Rules Governing Bench Shirts

Different power lifting federations have different rules governing allowed equipment – for example:

·           The only supportive equipment allowed by the 100% Raw Powerlifting Federation for bench press is a leather belt.

·           The International Powerlifting Federation (IPF) stipulates that support shirts must be “of one ply stretch material”.

·           The American Powerlifting Federation (APF) is the most popular powerlifting Federation in the World doesn’t only allows single ply, and closed back shirts.

·           The United States Powerlifting Federation (USPF) only allows single ply, and closed back shirts.

·           The American Powerlifting Association (APA) only allows open back shirts, and 2 ply gear. However, the APA also keeps limitations on the gear like no canvas, no shirts pulled down past the shoulders, etc.

·           The USA Powerlifting (USAPL) allows single ply equipment.

·           The World Association of Benchers and Deadlifters (WABDL) allows single or double ply, poly or denim, but the neck must be closed.

·           The World Natural Powerlifting Federation (WNPF) allows single or double ply, poly or denim, open or closed back, but no canvas.

Prevalence of Use

While the use of bench shirts has always been hotly debated, it is a fact that the majority of lifters use them. In particular, the vast majority of elite and famous lifters use some form of bench shirt. For instance the current bench press record Ryan Kennelly (1070 pounds (476.3 kg) on 4/13/08), as well as legend Scot Mendelson (1008 lb (457.5 kg) 2/18/06) have made amazing poundage’s using the bench shirt.

Types of Bench Shirts

In the beginning, there was only one type of bench shirt available. Now, Bench press shirts come in a wide range of styles and fitting types. Bench shirts are usually made of polyester, denim, or canvas and come in single- or multi-ply thicknesses. The two most popular types are the polyester and the denim bench press shirt. Kennely has made some of his largest lifts using a Inzer double Rage-X, and or an Inzer double denim.

An important point to note, each shirt, as well as the brand changes the way in which weight is lifted. Therefore practicing in a shirt to identify which brand, type works best for your style of lifting is essential.

Single Ply vs. Multiple Ply

This is a simple concept that improved shirts by leaps and bounds. A single ply shirt is just that, one layer of poly or denim sewn into a shirt. A double has two layers in critical areas; a triple ply has three layers of material in critical areas. The thicker the shirt, the more resistance is given, and the more additional power the bencher has available. Most polyester shirts these days are double ply, and double ply is essentially a standard in denim shirts and canvas shirts, as the extra layer prevents ripping of the material under extreme loads.

Polyester (Poly) Shirts

·           One of the first designs on the market.

·           Polyester bench press shirts are by far the most popular type of shirt being used by benchers and world record holders today.

·           Polyester bench press shirts are tight fitting shirts made with 1 or 2 layers of polyester.

·           There are three main types of polyester bench press shirts today. They are:

o   Shirts using the same (or similar) type of fabric throughout the whole shirt. These types of shirts are extremely tight and hard to get on. It usually requires 3 people to get one on.

o   Shirts which has the back split open (either permanently, or the backs may fasten up with Velcro). This type of shirt gives the lifter a bit more flexibility when they’re not lifting.

o   Shirts with a thin, “stretchy” material on the back (said to be created to get around “no open back” rules by some of the federations, such as the USAPL and APF.

·           The shirt is made in such a way, that the fabric of the shirt needs to be stretched when the bencher is holding the bar and moving it downwards. When the bencher pushes the bar back up, the fabric is relaxed.

·           In general, the sleeves of the shirt are angled in such a way as to require stretching the fabric to move the arms toward the chest when holding the bar, such that the stretch of the shirt adds to the force a lifter’s muscles can provide.

·           The additional benching power of the poly shirt comes from the stretching of the shirt material and the compression of the lifter’s body.

·           This power can make it difficult to make the bar touch the chest. For advanced lifters, thicker shirts built from multiple layers of material can make touching the bar even more difficult. The multiple layers do add additional resistance, and therefore power to the shirt.

·           Several manufacturers make poly shirts in many different designs. Some shirts are made entirely of the same material throughout, others have a different material for the back of the shirt, and still other have the back of the shirt split open and fastened with Velcro, or even left completely open.

Wearing the Poly Shirt

·           Poly shirts must fit the wearer very tight and can be extremely uncomfortable.

·           If a poly shirt doesn’t hurt, it is much too loose.

·           Poly shirts are known to chaff, cut and bruise the underarms severely.

·           Therefore many beginners might opt to try a looser fitting shirt, like denim, first.

·           They can be very difficult to get on.

·           Shirts made entirely from one type of material with a fully closed back are especially difficult, and may require several helpers to place the shirt on the lifter.

·           Shirts with Velcro backs, stretchy back material, and completely open backs have become much more common simply because they are easier to get on the lifter.

·           All poly shirts must be pulled up the lifter’s arms as far as possible first.

·           It is always important to make certain the shirt is straight. If the sleeve is twisted, it can very negatively affect a lift (seams t can be used as an indicator of straightness and positioning of the shirt).

·           Once the shirt is in position on the arms, the shirt must be pulled over the head (or pulled around the shoulders for an open back model), and  pulled down the torso, with all of the wrinkles worked out of the fabric. If the shirt is a Velcro design, the Velcro should now be fastened.

·           Once this is done the seams around the deltoid and under the armpit should be checked to ensure that they are still straight.  If not they should again be readjusted.

·           If the shirt is tight fitting like it is designed to be worn it can take as much as 15-25 minutes to get the shirt ready for the lifter.

Using the Poly Shirt

Like with any shirt type, each type and brand of poly shirt has its own unique characteristics. Some like the Titan Fury, or the open back version of Inzer’s Phenom, seem to work best in a low groove where the bar touches below the pecs (chest).  People that  bench high on the chest, seem to favor shirts like the Inzer Blast Shirts. It is important to recognize that not only do shirts fit differently for different people, but each individual shirt has its own unique groove, which must be learned in order to achieve maximum performance. For example, the Inzer EHPHD Blast Shirt tends to drive the bar path over the lifter’s face. The lifter has to compensate for this by purposely forcing the bar path lower.

Denim Shirts

·           A denim bench press shirt is similar in shape to a polyester shirt, and works in the same principal.

·           The denim must be stretched in order for the weight to be brought down to the chest.

·           Denim shirts provide more support than poly shirts because denim is less flexible than polyester.

·           Denim shirts are considered to be the top of the line.

·           The denim shirt creates its power by twisting and straining the fabric, and by compressing the lifter’s body.

·           Denim shirts do not work for everyone because the material and the way it is put the benchers body is under an enormous amount of pressure.

·           The shirts are also not the choice for many because for the denim bench press shirt to work effectively, the bencher must use perfect technique. If the technique is not 100% correct, the increase will be negligible (the bencher may even bomb on a weight that they could lift raw).

·           They can be purchased with single to triple reinforcement, with Velcro, etc.  Prices typically range from $40 for single ply to $200 for triple reinforcement.

Wearing a Denim Shirt

·           Because denim is less flexible than polyester, a denim bench press shirt does not have to be worn as tight as a polyester shirt.

·           Most denim shirts have at least a mostly split back, making them significantly easier to put on.

·           Completely open back denim shirts are easy to wear. Just slip up the arms, and tug into place.

Using the Denim Shirt

·           Because of the tightness of the fabric, the denim shirt can support much more weight than a comparable poly shirt. The stress placed on a lifter’s body by a denim shirt can be severe. In many cases, a lifter will not be able to even touch the bar to his or her chest with weight he or she could bench without the shirt.

·           In general, denim shirts perform best when used in a low groove.

·           Open back denim shirts work best when the bar is actually touched on the lifter’s stomach.

·           A denim shirt does require a great deal of very refined technique to use properly; therefore it takes a lot of practice and should not be used by beginners in powerlifting meets without sufficient prior experience using the shirt.

·           Because precise technique is of paramount importance, even skilled lifters can miss lifts that they have hit before because of technique. Technique is paramount.

Canvas Shirts

·           There are also shirts made of canvas.

·           Canvas bench shirts work on basically the same principle as denim shirts.

·           They are said to be even more supportive than denim.

·           They can be purchased with single to triple reinforcement, with Velcro, etc.  Prices typically range from $40 for single ply to $200 for triple reinforcement.

Availability and Cost

Today’s shirts are highly evolved, purpose built garments designed with the intent of lifting more weight.

There are now several companies selling bench shirts, offering varying levels of shirts, in various materials, various plys, ranging in price from less than $40 to well over $200.