Emil Lundgren has won the Sub-Junior World Championship, as well as Junior European and World titles in bench press. He also holds both Sub-Junior and Junior world records. In this video, you will see how he prepares for Worlds with 12 days out while running a custom version of the program Junk Volume Kings & Queens.
In this video, you will hear his coach, Josef Eriksson, explain much of how they warm up and what they look for technically. As a viewer, you will be guided through what they aim to achieve, what they place more and less emphasis on in the lift, as well as the approach they take to different weights and sets.
The 2026 Bench Press World Championships in Warsaw are here, and the team from Built Strong, coached by Josef Eriksson, consists of a total of 14 lifters. In total, 17 athletes qualified, but 3 of them have chosen not to compete.
All athletes competing share one thing in common: they have won Nationals in their respective categories. The team includes several World Championship debutants, but also many athletes with experience from multiple international competitions.
Here you can find the official page for results, nominations, and livestreams: Goodlift Live Results
Below you can see which athletes are competing for the team, their weight classes, best competition lifts, and competition times.
Saturday, May 24
Annica Åberg
Master 3 -84 kg / 185 lbs Best bench: 90 kg / 198 lbs Start: 12:00
Måndag, May 25
Jörgen Overgaard
Master 2 -105 kg / 231 lbs Best bench: 172.5 kg / 380 lbs Start: 11:00
Wednesday, May 27
Ayda Kayed
Junior -69 kg / 152 lbs Best bench: 105 kg / 231 lbs Start: 11:30
Neo Yngström
Junior -74 kg / 163 lbs Best bench: 177.5 kg / 391 lbs Start: 15:00
Jonathan Eriksson
Junior -83 kg / 183 lbs Best bench: 175 kg / 386 lbs Start: 15:00
Emil Lundgren
Junior -83 kg / 183 lbs Best bench: 211 kg / 465 lbs Start: 15:00
Thursday, May 28
Julia Starck
Open -57 kg / 126 lbs Best bench: 115 kg / 254 lbs Start: 08:00
Jennifer Ljunggren
Open -69 kg / 152 lbs Best bench: 115 kg / 254 lbs Start: 08:00
Josef Eriksson
Open -83 kg / 183 lbs Best bench: 207.5 kg / 457 lbs Start: 12:00
Vilma Olsson
Open -84 kg / 185 lbs Best bench: 125 kg / 276 lbs Start: 15:00
Hildeborg Juvet Hugdal
Open +84 kg / 185+ lbs Best bench: 142.5 kg / 314 lbs Start: 15:00
Jonathan Henningsson
Open -93 kg / 205 lbs Best bench: 225.5 kg / 497 lbs Start: 17:30
Kim Gundersen
Open -93 kg / 205 lbs Best bench: 222.5 kg / 491 lbs Start: 17:30
Steven Örnerstedt
Open -105 kg / 231 lbs Best bench: 220 kg / 485 lbs Start: 17:30
Friday, May 31
Kim Gundersen
Open -93 kg / 205 lbs Best equipped bench: 300 kg / 661 lbs Start: 09:00
Hildeborg Juvet Hugdal
Open +84 kg / 185+ lbs Best equipped bench: 239 kg / 527 lbs Start: 09:00
Now that summer is here, more and more people are drawn outdoors by the nice weather. Many want to get outside and go for walks, maybe even finally commit to becoming more active several times a week. Others start cycling or adding some other form of cardio once the sun is out for most of the day.
Personally, I love running. Even though I run year-round regardless of the weather, summer still gives it something extra. Part of it is simply practical. You can dress lightly and easily. Shorts and a T-shirt are enough, and I do not have to overthink what clothes I need. The other part is the long daylight hours. I can run almost anywhere from early morning until late at night. As someone who loves evening runs, it is a huge advantage that it stays bright late into the evening and night.
As for me and my own running, I am not some amazing runner. I have put up times over the years that are enough to impress people in lunchrooms, but this article is not about becoming an elite runner. It is about becoming a recreational runner.
The actual process of starting to run is simple for most people. You go outside and run, done. Despite that, it is not always easy. Usually, something else is holding people back.
“How should I start running?” is not a question I get constantly, but it comes up regularly. At least once a month, which over the years adds up to quite a lot of times. I also get variations of the question whenever I post about my running on social media. I have helped many people get started with running and, more importantly, continue running. Not necessarily to compete seriously, but simply for health and enjoyment.
How I Started Running
I personally started running at the end of 2008 without any conditioning background at all. Honestly, I did not really have any athletic background either besides lifting weights. On top of that, I had a BMI well over 30, which made the whole thing feel even heavier.
The goal of my very first run was simply to jog as far as possible, no matter how slowly I had to move. I told myself that I would never have both feet on the ground at the same time. The street where I lived was about 400 meters long, and I could not even make it the entire way, but I really tried.
I moved so slowly that it felt ridiculous, but even without increasing the pace I was completely exhausted before reaching 400 meters. That was my starting point. From there, I would build my capacity, something that happened faster than I expected.
When your starting point is so low that you cannot even run half a kilometer, improvement also comes quickly. For me, it became about reaching the next mailbox or the next streetlight. If I could not do it before but could do it now, then I had improved.
It took me five or six sessions over almost two weeks before I managed to jog one kilometer continuously. It was not fast, but I managed to jog one kilometer. Simply being able to jog it was the goal. Once I could do one kilometer, it became fairly easy to reach two kilometers, then three, and so on. In less than two months, I ran my first 10 kilometers.
What time did I run? Slowly. Very slowly. It took another month before I could complete it in under an hour, just to give some perspective on how slow that first attempt was. Six months later, I had lost a lot of weight and my BMI was now 23 instead of 31. I could run over 40 kilometers, and it was an incredible feeling.
The reason I bring up BMI is because I see bodyweight as very relevant in running. Weighing 100 kg at 190 cm is very different from weighing 100 kg at 170 cm.
Forrest Gump Running
I kept running a lot and eventually started putting up times that were not bad at all. In the beginning, it was mainly to lose weight so I could compete in the -75 kg class in powerlifting and bench press. Once I comfortably made weight, running became something I did simply because I loved it.
It made me feel good, capable, and free. It was incredible. If a group of us were going swimming somewhere, the others would drive or bike. I would run. Sometimes it was 2 kilometers to the lake, other times 20 kilometers.
If I was going somewhere social, I would often ask the people I was meeting to bring a change of clothes for me. Either so I could run there or run home afterward and shower and change there. No matter the weather or conditions, I kept running and I have continued ever since. One summer in 2009, a friend asked me what I was actually going to do with all this running.
“What are you going to do with all this running? You run all the time and almost everywhere.”
My answer came out with a laugh:
“I do like Forrest Gump. I run because I can.”
Like many others, I loved and still love the movie Forrest Gump. It has so much to it. I have watched it many times. When Forrest is young, he struggles to walk and wears braces on his legs to help him move. At the same age as he is in the movie, I also had physical issues. Not to the point of wearing braces, but walking and moving around could be difficult. Some days were worse than others. During certain periods, I even needed crutches.
So when Forrest breaks free from his braces and starts running in the movie, it looked so freeing to me. It almost looked like he could fly.
Even today, more than 20 years later, that scene still gives me a rush and makes me want to run. Thinking about that scene while I am running still gives me that feeling. Simply being capable of running is a blessing.
How to Start Running
If you want to start running, my recommendation is to begin very simply, just like I did. Before I started jogging, I had already begun taking longer and longer walks. Eventually, I could walk 10 kilometers, even though it was not fast. How fast you move is a recurring theme throughout this article.
You should not care how fast it goes.
You simply want to do it.
Put one foot in front of the other.
So if you are currently at a stage where even regular walks feel far away and are not something you do every week, then start there.
Make sure you get outside and walk several times per week, and ideally work your way up to being able to comfortably walk 5 kilometers before you start jogging. Then begin sneaking short jogging intervals into your walks. It is enough to jog 25–50 meters a few times during the walk. Get your heart rate up a little and recover by walking between the jogging sections.
The total distance you jog during your walks should gradually increase every walk or every other walk. Maybe you jog 50–100 meters instead of 25–50. It can also simply mean adding more 25–50 meter jogging intervals. The important thing is that you are covering more meters running than you were before.
Try to do this at least twice per week and no more than four times if this is significantly more physical stress than your body is used to. If it does not wear you down too much, it might actually be best to do something every day just for the sake of building a routine.
Stick with this consistently for several weeks. Once you notice that you are jogging close to a total of one kilometer during your walks, then go out specifically to jog. Jog as far as you can and walk the rest.
Choose a distance of maybe no more than one kilometer and try to complete it without stopping or walking. Maybe you cannot do it the first time, but remember where you had to stop and next time try to beat it by getting a little farther. Remember to keep it easy. The pace does not matter. What matters is jogging for as long as you can without having both feet on the ground at the same time.
Eventually, you will complete your first kilometer. Then one becomes two, and so on. Your 5-kilometer walk turns into a 5-kilometer run with short walking breaks. After that, it eventually becomes a full 5-kilometer run.
Going from being sedentary to running, or even regular walking, can be a huge step for many people. In that situation, a 5-kilometer run sounds absurd. That is why it is important to follow these guidelines.
In the beginning, shoes and running surfaces can also be sensitive factors. Because of that, it is important to have a pair of walking or running shoes that work well for you. If you can walk 5 kilometers in them without pain or problems, you can probably jog in them too.
The world of running shoes is a jungle, but if your goal is simply fitness and general health, you will probably do fine with something basic, assuming you do not have issues that require special shoes. The surface does not have to be exclusively concrete or asphalt either. In the beginning, it is often good to mix in forest trails and gravel roads if possible.
Milestones
Depending on where you are starting from, the journey toward becoming a runner will look different. Here are some milestones you can focus on before moving on to the next step to create a smooth transition. If some of these points feel too easy for your current level, simply skip ahead to the one that matches where you are.
Shoes that are comfortable and work for both walking and jogging
A walking and jogging surface that works for you
Building the habit of getting outside several times per week
Being able to walk 5 kilometers without feeling destroyed
Starting to jog short distances up to 100 meters during your walks
Jogging a total of at least one kilometer during your 5-kilometer walk
Going out and trying to jog one kilometer continuously without stopping or walking
Jogging more than you walk during your 5-kilometer session
At this point, you can begin going on dedicated running sessions
Also remember that you do not need to improve every single workout. Build your minimum level over time. One bad session does not mean things are going poorly. In the same way, one bad week does not mean your progress is ruined. We often confuse what a good and bad workout actually is.
A good workout is usually truly a good workout, but a bad workout is often just a workout. Just because something is not great does not automatically make it bad. In the end, every session you complete as part of this journey is a good session.
Start Now
So if you want to start doing this, begin now. Do not wait until Monday or tomorrow. Get it done today. Go outside and walk. If you can, try jogging a little. If you are already capable of jogging, then do it. You do not need to jog 5 kilometers or even 1 kilometer. It is okay if you cannot even make it 400 meters. What matters is that you start now and that you do not quit tomorrow.
Most importantly, a month from now you should be able to look back at today and realize that what felt difficult and exhausting today now feels easy.
Josh Bryant was born in 1980. Raised in California, he later moved to Texas, where he has spent most of his career. He was introduced to strength training early in life. By the age of 12, he had already started lifting weights and naturally became the one teaching his friends how to train. This gave him an early foundation not only in training himself, but also in coaching others.
Here you can listen to the first episode of Built Strong Chat with Josh Bryant. Recorded on May 6, 2026.
At 16 years old, Josh worked at a hardcore gym under the guidance of his first mentor, Steve Holl. Steve was a hard-nosed powerlifter who helped shape Josh’s mindset, attitude, and work ethic toward training.
Josh Bryant, Steve Holl
Josh entered his first competition at age 15 in 1996. It was the same meet where Richard Schoenbergerbenched 277 kg / 611 lbs while being cheered on by C.T. Fletcher. Witnessing a moment like that firsthand was undoubtedly inspiring for a young lifter.
Josh continued training and competing through his teenage years, but it was after football, around age 19, that he truly dedicated himself fully to powerlifting. He invested enormous amounts of time into training and sought knowledge from some of the best athletes and coaches in the sport.
For deadlifting, Josh trained with George Brink, the first man over 50 years old to deadlift 363 kg / 800 lbs. He also trained with Gary Frank, who shattered total records during the early 2000s. During his strongman period, Josh trained with Odd Haugen while Odd was still actively competing. Later in his education and coaching journey, Josh spent significant time learning under Fred Hatfield. Josh and Fred even held multiple seminars together before Fred’s passing.
??, Josh Bryant, Fred Hatfield, Lee Haney
As for Josh’s own accomplishments, he achieved a great deal within strength sports. His final powerlifting meet was the Mountaineer Cup VII in 2005. The lineup included legends such as Ed Coan, Gene Bell, Beau Moore, Travis Mash, Scott Cartwright, and Brian Siders. Josh totaled 1,040 kg / 2,292 lbs at a bodyweight of 142.4 kg / 314 lbs using the equipment standards of that era.
Equipment never played a major role in Josh’s lifting success. He deadlifted without a suit, and in the bench press he only gained around 5 kg / 11 lbs from wearing a bench shirt. In the squat, Josh rarely maxed out in the gym. His best competition squat was 412.5 kg / 909 lbs at the Mountaineer Cup. In training, wearing nothing but a belt, he performed a smooth 352 kg / 775 lb top single in the middle of a regular training cycle. His true max is unknown, since he rarely tested it, but it was clearly above 352 kg / 775 lbs.
At the APF Senior Nationals in 2003, Josh earned a strong second-place finish in a field where nearly everyone else competed in multi-ply gear while he lifted in single-ply.
During Josh’s era, raw competitions were rare. However, the Atlantis New England Bench Press Championship was one of the few prestigious raw bench press events. It featured what many consider one of the strongest top-three lineups ever assembled in bench press history. Josh placed third with a 281 kg / 620 lb raw bench. Brian Siders finished second with 294.8 kg / 650 lbs, while Scott Mendelson won with his 324 kg / 715 lb world record, a mark that stood for years until Eric Spoto eventually broke it.
Josh retired from competitive powerlifting in 2005 but later made a comeback with the goal of achieving a personal best in the deadlift. After an intense 13-week training cycle, he entered the annual deadlift competition at Metroflex Gym, held every first Friday of December. He opened with 329 kg / 725 lbs, which moved easily. On his second attempt at 367 kg / 810 lbs, he missed the lift after gripping one side of the bar too wide in his excitement. On his third attempt, he successfully locked out the 367 kg / 810 lb deadlift. An impressive accomplishment for someone with his build.
Josh also spent time competing in strongman. While he never reached the biggest international contests, he dedicated himself seriously to the sport for a period and learned a great deal from it. One particularly unique competition was the Atlantis Strongest Man in America Contest, a hybrid between strongman and powerlifting. Athletes earned points based on placement rather than the amount lifted, meaning a 272 kg / 600 lb bench press victory counted the same as a 318 kg / 700 lb victory. Events included the bench press, rack push press, trap-bar deadlift, weighted pull-ups, and a one-handed Thomas Inch dumbbell deadlift variation.
Josh’s best performances and competition results are listed further below.
When it comes to coaching, methods, and books, Josh is known for different things in different circles. Some know him for his own achievements as a lifter. Others recognize him for coaching some of the greatest bench pressers of all time, including Jeremy Hoornstra and Julius Maddox. Josh has also helped produce more 272 kg / 600 lb, 295 kg / 650 lb, and 318 kg / 700 lb bench pressers than almost anyone else in the world.
Another athlete Josh is widely known for coaching is Tom Haviland. Tom is not a competitive powerlifter, but rather what many would call a tactical athlete. Someone who combines high-level strength with serious conditioning. The tactical strength athletes Josh coaches are far from average. Many of them would easily rank within the top 10% of the population in both strength and conditioning, especially considering the amount of bodyweight they move.
Josh is undeniably someone who deeply understands strength training and performance. Perhaps the best way to learn from him is through his books, where you get his thoughts, methods, and philosophy explained directly in his own words. You can find all of Josh Bryant’s books on Amazon:
He Squatted Four Times His Bodyweight in Four Weight Classes
Fred Hatfield – “Dr. Squat”
Fred Hatfield was an elite powerlifter with two World Championship titles and multiple world records. He was also known as “Dr. Squat.” This was partly because he held a doctorate in sports science, psychology, physiology, and motor learning, and worked as a professor at several universities and colleges. Of course, his actual ability in the squat also contributed to the nickname.
He broke numerous world records across several weight classes, and at one point held the heaviest squat ever performed at 460 kg / 1014 lbs. Hatfield enjoyed teaching and sharing knowledge. He wrote over 60 books, many of which became bestsellers and were used as study material. He also founded the International Sports Sciences Association. In addition to that, he consulted Lee Haney in his training on his way to winning Mr. Olympia eight times.
Hatfield was also one of the first Americans allowed to travel to the Soviet Union to study how they trained and to learn their principles and methods.
More than just a squatter
Hatfield was not only great in the squat, he was a strong powerlifter overall.
He started powerlifting in the early 1970s, but already had a background in strength. He had been both a gymnast and an Olympic weightlifter, which was evident in his explosive ability and jumping power.
His first American Championship was in 1977, where he placed third in the 82.5 kg / 181 lbs class. At the North American Championships in 1979, he won with a total of 830 kg / 1830 lbs in the same class, a total that at the time could have been enough to win the World Championships.
World champion without a national title
What makes his two World Championship titles interesting is that he never won a national championship at the senior level. He qualified for Worlds by being the best runner-up in 1983 and 1986. At the World Championships, he was among the American lifters who dropped the least in performance. There are also indications that his academic knowledge may have extended into understanding performance enhancement, but that remains speculation. He won his first World Championship in Gothenburg in 1983 in the -100 kg / 220 lbs class. His second came in 1986 in the Netherlands, in the -110 kg / 242 lbs class.
James Cash, Joe Ladnier, Fred Hatfield at the 1983 nationals
What makes his two World Championship titles interesting is that he never won a national championship at the senior level. He qualified for Worlds by being the best runner-up in 1983 and 1986. At the World Championships, he was among the American lifters who dropped the least in performance. There are also indications that his academic knowledge may have extended into understanding performance enhancement, but that remains speculation. He won his first World Championship in Gothenburg in 1983 in the -100 kg / 220 lbs class. His second came in 1986 in the Netherlands, in the -110 kg / 242 lbs class.
His best placements at the American Championships were multiple second and third places, which is what qualified him for Worlds. At the 1983 Worlds, he and Joe Ladner (who had won the American Championships) totaled the same, but Hatfield was 0.4 kg / 1 lbs lighter and therefore won.
The federation split and the 1986 Worlds
When Hatfield won his second World Championship in 1986, there had been a federation split.
APF (American Powerlifting Federation), affiliated with WPC internationally, held its first national championship the week before USPF (United States Powerlifting Federation). Many lifters moved to APF, which made the USPF classes less competitive.
In the -110 kg / 242 lbs class, there were two world champions: Fred Hatfield and Dave Jacoby. Jacoby won the national championship, but bombed out in the bench press at Worlds. Hatfield went on to win his second World Championship, closely followed by Swedish-Finn Samuli Kivi in second place.
Other titles
Even though Hatfield never won an open national title, it is worth mentioning that he won Junior Nationals in 1982. At that time, Junior Nationals in the US was not strictly age-based. Hatfield was 39 years old when he won. It functioned more like a secondary national championship with lower qualification standards.
He also won a masters title. At 45 years old, he totaled 855 kg / 1885 in the -90 kg / 198 lbs class and won the American Masters Championships.
Fred jumping before a deadlift in 1988 at age 43.
Bench press and deadlift
His bench press and deadlift were solid and competitive:
Bench press: 237.5 kg / 523 lbs (raw) in the 110 kg / 243 lbs class
Deadlift: 345 kg / 761 lbs in the 100 kg / 220 lbs class
Deadlift: 347.5 kg / 766 lbs at 111.5 kg / 246 lbs bodyweight
Despite this, it was the squat where he truly stood out.
His deadlift was likely better than what he showed in competition, but after his heavy squats he was so drained that he could not hold onto heavy weights. According to his own accounts, he pulled 825 lbs / 375 kg in training, which is believable, as he often missed deadlifts due to grip.
Four times bodyweight
He is one of the few lifters to squat four times his bodyweight across four weight classes:
327.5 kg / 722 lbs @ 81.5 kg / 180 lbs
375 kg / 827 lbs @ 90 kg / 198 lbs
400 kg / 882 lbs @ 100 kg / 220 lbs
460 kg / 1014 lbs @ 115 kg / 254 lbs*
I have not found confirmation of this in the -110 kg / 242, lbs class, but it is not unlikely. The most I have found there is a 410 kg / 903 lbs squat.
When he squatted 460 kg / 1014 lbs it was the heaviest squat ever regardless of weight class. The year before, he squatted 457.5 kg / 1008 lbs, which was also the heaviest at the time.
He is also said to have squatted 500 kg / 1102 lbs in training by having training partners move the racks forward so he did not have to walk the weight out. This was before the monolift was introduced in the 1980s.
*Fred’s actual weight when he squatted 460 kg / 1014 lbs is not documented. However, he has said in an interview that it was four times his body weight, which would mean he weighed around 115 kg / 254 lbs. This is not hard to believe due to the fact that he performed squats of around 453 kg / 999 lbs at a body weight of approximately 111–117 kg / 245–258 lbs.
It is worth remembering that this was done with equipment, but not like what we have today. By watching old footage, you can clearly see how much more freely they could move in their suits and knee wraps. If you want to learn more about the equipment of that time, you can read about it here.
Fred with 478,5 kg / 1055 lbs
Training and method
Hatfield developed the training method C.A.T – Compensatory Acceleration Training.
According to Hatfield, C.A.T is one of the most effective methods for developing force. You train explosive strength together with maximal strength. What you compensate for are your weakest positions, where you are most vulnerable. In powerlifting, this is typically the bottom of the lift.
Even if you miss a lift halfway up, the outcome is usually decided in the start. The higher up in the lift you go, the better leverage you get. If we only trained and competed in the top half of lifts, we would lift more weight.
The goal is therefore to apply maximum force from the bottom, on all weights, not just the heaviest. Think about that next time you train above 50% of your 1RM. Apply full force and you might be surprised how light it feels.
Hatfield suggested using C.A.T in the middle phase of a training cycle. First, you build a base with lighter weights and higher reps. Then heavier training, followed by a C.A.T phase, and then moving on again.
C.A.T typically involved weights up to 80%, with sets of 6–8 and 1–3 reps per set.
This type of training later became very common and is still widely used today, sometimes under different names. It has also been popularized by Westside Barbell through their speed and dynamic effort training.
Andy Bolton, the first man to deadlift 1000 lbs (454 kg), also made explosive deadlifts with moderate weights popular. Even Josh Bryant was heavily influenced by this in his training, as well as in the coaching of the athletes he coached. You can see top world-class benchers like Julius Maddox and Jeremy Hoornstra doing speed work.
Age Is Just a Number
Fred’s greatest achievements in the world of strength were accomplished after he had passed the age of 40. This despite the fact that he had already dedicated many years of his life to strength training.
Some might see him as a late bloomer, but considering all the methods, variations, and ideas he applied to his training, that seems unlikely. Rather, it is more probable that his understanding of training and his ability to apply different approaches were key reasons behind it.
Fred performed his heaviest lifts after the age of 40, including a 460 kg / 1014 lbs squat, a 237.5 kg / 524 lbs bench press, and a 347.5 kg / 766 lbs deadlift.
He also claimed to have achieved, again after the age of 40, a 500 kg / 1102 lbs squat, a 375 kg / 827 lbs deadlift, and a bench press variation of 272 kg / 600 lbs.
Best results Across Weight Classes
If you want to learn more about what equipment was used, you can read about ithere.
-82.5 kg class – Late 70s equipment Squat: 327.5 kg / 722 lbs Bench: 185 kg / 408 lbs Deadlift: 317.5 kg / 699 lbs Total: 830 kg / 1830 lbs
-90 kg class– Early 80s equipment Squat: 375 kg / 827 lbs Bench: 195 kg / 430 lbs Deadlift: 332.5 kg / 733 lbs Total: 877.5 kg / 1935 lbs
-100 kg class – Early 80s equipment Squat: 400 kg / 882 lbs Bench: 227.5 kg / 502 lbs Deadlift: 345 kg / 761 lbs Total: 952.5 kg / 2100 lbs
-110 kg class – Early 80s equipment Squat: 410 kg / 904 lbs Bench: 237.5 kg / 524 lbs Deadlift: 340 kg / 750 lbs Total: 975 kg / 2150 lbs
-125 kg class – Early 80s equipment Squat: 460 kg / 1014 lbs Bench: 237.5 kg / 524 lbs Deadlift: 347.5 kg / 766 lbs Total: 992.5 kg / 2188 lbs
Weightlifting is the oldest scandalized strength sport. However, it has not always looked like it does today. At the first Olympic Games in 1896, weightlifting was 1 of 9 sports. These 9 sports had a total of 43 events. Of these, 2 events belonged to weightlifting. The other sports that participated in the Olympics were.
Wrestling Tennis Swimming Athletics Shooting Gymnastics Fencing Cycling
Despite the fact that these sports are still part of the Olympics today, both the sports and the events look different. The same applies to weightlifting. Weightlifting consisted of two events then as now, but they were not the same events. One-hand lift and Two-hand lift, which involved moving as much weight as possible from the ground to straight arms overhead. At that time, there was no total; competitions were decided event by event.
The competition movements in weightlifting varied between one-hand and two-hand lifts during the late 1800s and early 1900s. It was not until 1928 that the competition model was established, setting the standard with Press, Snatch, and Clean & Jerk. Later, from 1973 onwards, the press was removed, and only Snatch and Clean & Jerk remained in the sport.
Regarding weight classes over these 130 years, they have looked different. Weight classes were first introduced in 1913. Before that, no consideration was given to bodyweight. Since 1913, weight classes have changed several times. Initially, classes were only added. The super heavyweight class up to and including 1968 started from +90 kg / 198 lbs. It was not until 1969 that the +110 kg / 242 lbs class was introduced, and with it the -110 kg / 242 lbs class.
Later, in 1993, the first wave of weight class changes occurred. If we consider that in 1913 a framework for weight classes was established and only expanded from there, and that the first major shift occurred in 1993, then a total of 5 weight class changes have taken place, including what is seen in 2026.
The reasons behind these changes are primarily to erase old records and create conditions for new records to be set. Of these weight classes, several have returned, but not with their old records. Some of these classes and their records, and when they were set, are as follows:
-60 kg / 132 lbs class (1913–1972) Snatch: 152.5 kg / 336 lbs – Naim Süleymanoğlu 1988 Clean & Jerk: 190 kg / 419 lbs – Naim Süleymanoğlu 1988
-75 kg / 165 lbs class (1913–1972) Snatch: 170 kg / 375 lbs – Angel Genchev 1987 Clean & Jerk: 215.5 kg / 475 lbs – Aleksandar Varbanov 1987
-110 kg / 242 lbs class (1969–1992) Snatch: 210 kg / 463 lbs – Yury Zakharevich 1988 Clean & Jerk: 250.5 kg / 552 lbs – Yury Zakharevich 1988
+110 kg / 242 lbs class (1969–1992) Snatch: 216 kg / 476 lbs – Antonio Krastev 1987 Clean & Jerk: 266 kg / 586 lbs – Leonid Taranenko 1988
Yury Zakharevich
New records or standards must be achieved within the same classes in order to be recognized as records.
-60 kg / 132 lbs class (2025–) Snatch: 141 kg / 311 lbs – Standard Clean & Jerk: 173 kg / 381 lbs – Theerapong Silachai 2025
-75 kg / 165 lbs class (Introduced 2026) Snatch: Clean & Jerk:
-110 kg / 242 lbs class (2025–) Snatch: 196 kg / 432 lbs – Akbar Djuraev 2025 Clean & Jerk: 237 kg / 522 lbs – Standard
+110 kg / 242 lbs class (2025–) Snatch: 218 kg / 481 lbs – Standard Clean & Jerk: 260 kg / 573 lbs – Standard
All lifts in all classes were higher in the past. The only result that is higher in the new classes is the clean & jerk, where a standard of 218 kg / 481 lbs has been set. The heaviest snatch in the +110 kg / 242 lbs class up to 1992 was 216 kg / 476 lbs. Much of this is claimed to be linked to more widespread doping in the past, and that it was easier to both use and avoid detection.
The heaviest snatch and clean & jerk ever performed were by Lasha Talakhadze. At his best, he lifted 225 kg / 496 lbs in the snatch and 267 kg / 589 lbs in the clean & jerk. However, Lasha was caught for doping in 2013 as a teenager, before achieving these results. He also weighed in at 177.45 kg / 391 lbs when he made these lifts.
All weight classes throughout the years
1913 – first weight classes 60 kg / 132 lbs 67.5 kg / 149 lbs 75 kg / 165 lbs 82.5 kg / 182 lbs +82.5 kg / 182 lbs
1920–1972 56 kg / 123 lbs 60 kg / 132 lbs 67.5 kg / 149 lbs 75 kg / 165 lbs 82.5 kg / 182 lbs 90 kg / 198 lbs 110 kg / 242 lbs +110 kg / 242 lbs
1973–1992 52 kg / 115 lbs 56 kg / 123 lbs 60 kg / 132 lbs 67.5 kg / 149 lbs 75 kg / 165 lbs 82.5 kg / 182 lbs 90 kg / 198 lbs 100 kg / 220 lbs 110 kg / 242 lbs +110 kg / 242 lbs
1993–1997 54 kg / 119 lbs 59 kg / 130 lbs 64 kg / 141 lbs 70 kg / 154 lbs 76 kg / 168 lbs 83 kg / 183 lbs 91 kg / 201 lbs 99 kg / 218 lbs 108 kg / 238 lbs +108 kg / 238 lbs
1998–2018 56 kg / 123 lbs 62 kg / 137 lbs 69 kg / 152 lbs 77 kg / 170 lbs 85 kg / 187 lbs 94 kg / 207 lbs 105 kg / 231 lbs +105 kg / 231 lbs
2018–2025 55 kg / 121 lbs 61 kg / 134 lbs 67 kg / 148 lbs 73 kg / 161 lbs 81 kg / 179 lbs 89 kg / 196 lbs 96 kg / 212 lbs 102 kg / 225 lbs 109 kg / 240 lbs +109 kg / 240 lbs
2025–2026 60 kg / 132 lbs 65 kg / 143 lbs 71 kg / 157 lbs 79 kg / 174 lbs 88 kg / 194 lbs 94 kg / 207 lbs 110 kg / 242 lbs +110 kg / 242 lbs
From 2026 (planned) 60 kg / 132 lbs 65 kg / 143 lbs 70 kg / 154 lbs 75 kg / 165 lbs 85 kg / 187 lbs 95 kg / 209 lbs 110 kg / 242 lbs +110 kg / 242 lbs
Women – 1987 44 kg / 97 lbs 46 kg / 101 lbs 48 kg / 106 lbs 52 kg / 115 lbs 56 kg / 123 lbs 60 kg / 132 lbs 67.5 kg / 149 lbs 75 kg / 165 lbs 82.5 kg / 182 lbs +82.5 kg / 182 lbs
Women – 1993–1997 46 kg / 101 lbs 50 kg / 110 lbs 54 kg / 119 lbs 59 kg / 130 lbs 64 kg / 141 lbs 70 kg / 154 lbs 76 kg / 168 lbs 83 kg / 183 lbs +83 kg / 183 lbs
Women – 1998–2018 48 kg / 106 lbs 53 kg / 117 lbs 58 kg / 128 lbs 63 kg / 139 lbs 69 kg / 152 lbs 75 kg / 165 lbs +75 kg / 165 lbs
Women – 2018–2025 45 kg / 99 lbs 49 kg / 108 lbs 55 kg / 121 lbs 59 kg / 130 lbs 64 kg / 141 lbs 71 kg / 157 lbs 76 kg / 168 lbs 81 kg / 179 lbs 87 kg / 192 lbs +87 kg / 192 lbs
Women – 2025–2026 48 kg / 106 lbs 53 kg / 117 lbs 58 kg / 128 lbs 63 kg / 139 lbs 69 kg / 152 lbs 77 kg / 170 lbs 86 kg / 190 lbs +86 kg / 190 lbs
Women – 2026 → 49 kg / 108 lbs 53 kg / 117 lbs 57 kg / 126 lbs 61 kg / 134 lbs 69 kg / 152 lbs 77 kg / 170 lbs 86 kg / 190 lbs +86 kg / 190 lbs
When it comes to getting stronger in powerlifting, most people agree that training the lift heavy with low reps is the best option. Everyone has seen great results from that type of training.
But over time, when progress no longer comes the way you want, you start experimenting. You might go from triples to sets of five. Then to different variations. In the bench press, that could mean switching from a wide grip on flat bench to a narrower grip, or using incline. You might increase training frequency and introduce both a heavy and a lighter day, where the lighter day includes more reps.
There are many directions you can take when you reach that point where progress no longer comes as it once did.
My shift in approach
In 2010, I made a decision to lower the weight and increase the reps. Nothing extreme, but the traditional sets of 1 to 8 reps were extended all the way up to 15 reps. Naturally, the weight had to be reduced to allow for that. With this approach, I saw success. Fast success, especially compared to the plateau I had been stuck at.
Over the years, the weights got lighter and the reps increased. I also started coaching others using similar principles. Now, more than 15 years later, this has resulted in a large number of regional, national, and international records and medals in bench press from athletes trained under these methods.
Data changed my beliefs
I have gathered a lot of statistics and data over the years, and multiple times I have had to change my understanding of how things should work.
One belief I held for a long time was that even if you train light with high reps, you still need to include heavy lifting. That turned out not to be true. I have seen lifters have their heaviest training sessions below 80%, and still perform at record levels.
The 100 kg experiment
The training method I chose for this project was to not go heavier than 100 kg. This was after benching 207.5 kg when I won nationals in the -83 kg class. The reason behind it was that one of my athletes broke both arms in equipped bench press at nationals. I knew that if she trained with very light weights, she could come back stronger. I wanted to lead by example.
My touch-and-go PR at this bodyweight was 220 kg. I wanted to beat that and also hit 227.5 kg, 500 lbs. My goal in training to reach that was 45 reps with 100 kg. According to my rep calculator, that would indicate around 222.5 kg, with a range between 217.5 and 227.5 kg. I aimed to land at the top of that range.
At the start, I managed 39 reps on 100 kg. I needed to reach 45.
The method
The goal was to increase work capacity.
To do that, I performed multiple sets of 30 reps at 100 kg. I started with 3 sets and gradually worked my way up. I did not increase the number of sets every session. Sometimes I repeated the same number of sets for several sessions in a row.
Some sessions were done at 80 to 90 kg. Sometimes only one max-rep set. By week 7, I completed 10 sets of 30 reps at 100 kg within 90 minutes, which was my time limit. At the beginning of week 8, I achieved 45 reps on 100 kg. At the end of week 8, it was time to max. The last session before maxing was on Thursday, where I did 7 sets of 30 reps at 100 kg. I maxed on Sunday.
During the 210 kg lift, Tommy Påhlsson noted that my technique broke down significantly. Based on the bar speed, it should not have happened at that weight.
What happened was that my elbows were pulled hard backward during the press. They flared back and out. This is common, especially at heavy weights, but for me it usually only happens at true max loads.
The position of the elbows is controlled by the shoulder blades. When we keep the shoulder blades retracted and stable, the elbows follow a more fixed path. When we lose that position, everything shifts. Shoulders, elbows, hands, and the bar.
That is why we often see the bar drift backward and upward at max weights. It is also why we sometimes hit the rack when lifting heavy.
Attempt strategy
Tommy and I analyzed the situation.
We both believed I could hold my technique for 222.5 kg, but had the pressing strength for more.
My suggestion was to attempt 227.5 kg first, and if that failed, go down to 222.5 kg.
The reasoning was simple. My pressing capacity that day was higher than my technical capacity. If technique broke down, I would still have enough strength to press through.
The attempts
First attempt at 227.5 kg failed. The elbows dropped back aggressively as I transitioned from lowering to pressing. I got halfway up but was in a very poor position.
After a few minutes, I attempted 222.5 kg. The same thing happened, but this time I managed to push through and complete the lift. Even though I did not reach 227.5 kg, I still set a new PR. The exact weight my rep calculator had estimated.
After that, I loaded 177.5 kg and performed as many reps as possible. I got 8 reps. Here, the technique was solid. Shoulder blades, elbows, and bar path stayed consistent, even on the final reps. This set became very important for the overall analysis.
Key takeaways
Work capacity
The first session with 3×30 reps at 100 kg was very demanding. I might have managed 5 sets at most. Later, I completed 10×30. Two days after that, I did 5 max-rep sets and reached 40 reps on the first set. Two days later again, I hit 44 reps.
Recovery
The more I exposed myself to, in controlled doses, the better I recovered. In week 7, I performed three hard sessions within five days and delivered my best performance in the final session.
Technique
This is where I had to rethink things. I worked hard to maintain good technique throughout the 8 weeks. Still, during max attempts, it broke down. At first, I believed that light weights were not enough to train proper technique for heavy lifts.
But when I look at the 177.5 kg for 8 reps after maxing, the technique was better. Even though I was fatigued. The difference was mental. After maxing, the pressure was gone. I could focus on executing the lift properly.
Feel the Weight
It is widely accepted that you need to handle heavy weights to be prepared for them. I do not believe that is always necessary. I think in many cases it is mental. Many have experienced exceeding expectations without prior exposure to heavier weights.
Intention and focus
This is where I failed. During the max, I only focused on getting the weight up, not how I got it up. I was not analytical. I just wanted to complete the lift. A more methodical and complete focus would likely have helped me reach 227.5 kg.
What I would do differently
Be more analytical during max attempts
Recalibrate technique during warm-ups when issues appear
Include slower, more controlled reps
Add more max-rep sets
Possibly train up to 140 kg
Summary
I came out of this training block with:
A new 1RM
Increased work capacity
Improved recovery
Greater understanding
And most importantly:
I have proven that it is possible to increase your bench press by training at around 45% of your max.
Is it the best or most effective method?
Probably not.
But after 20 years of chasing strength, an increase is an increase.
Someone who can deadlift 200 kg might be able to do it in a less efficient way. Holding the position you want in a lift, the same position that often feels natural with lighter weights, usually becomes harder as the weight increases. A lifter who has developed an efficient movement pattern often has a physical 1RM that is very close to their technical 1RM. Others may have a much larger gap between the two.
If we use a 200 kg deadlift as an example, a technically efficient lifter may be able to maintain their position and execution almost all the way up, with the technique only starting to break down around 190 kg. Someone with less technical control might be able to hold a good position up to 50 to 100 kg, but after that their technique gradually starts to deteriorate.
Two people can therefore both have a physical 1RM of 200 kg, while one of them also has a technical 1RM of 200 kg, and the other may only have a technical 1RM of 150 kg.
If both of these people follow a training program based on a 200 kg max, their training will produce different results. The lifter whose technical and physical 1RM are closely aligned will develop technique and strength more or less in parallel. The lifter whose technical 1RM is 150 kg but physical 1RM is 200 kg will instead continue reinforcing inefficient technique and in some cases may even make it worse.
This assumes that the lifter is not actively working to improve their technique regardless of the weight being used.
If you are someone who has a large gap between your technical and physical 1RM, it is often a good idea to base your training on your technical 1RM rather than your physical 1RM. This does not necessarily mean you must go all the way down to 150 kg if you can deadlift 200 kg, but your training weights should probably be much closer to 150 than to 200.
The reason is simple. Once the load exceeds what you can lift with good technique, the quality of the stimulus decreases. Repetitions performed the way you want the lift to look will stimulate both motor patterns and muscles better than repetitions performed with compromised technique.
An effective way to improve technique is therefore to train with weights that may sometimes feel almost too light. These lighter loads allow you to get into the right position, maintain that position throughout the lift, and repeatedly practice the correct movement pattern.
From there, the load can gradually be increased little by little so that the majority of repetitions remain within the technical standard you want the lift to have.
How wide should your bench press grip be? Is it individual, or is there an optimal grip width everyone should use?
In this article, I will explain how I approach the question and why I have come to that conclusion. One important thing to understand is that opinions about grip width have always been shaped by era, location, and lifting culture. What lifters consider correct technique has changed repeatedly throughout bench press history, often for reasons that have very little to do with biomechanics.
The Background of the Bench Press
Grip width has been one of the most debated topics in bench press training for decades.
I often say that the bench press, as we know it today, truly emerged during the 1950s. The exercise existed earlier. Photos from Muscle Beach in Santa Monica during the 1940s clearly show lifters bench pressing. However, it was not until the 1950s that lifters began treating the movement as a serious test of strength and actively pursued maximal performance.
Originally, the bench press was mainly used by bodybuilders and, to some extent, Olympic weightlifters. By bodybuilders, I do not mean competitive physique athletes specifically, but individuals training to build strength and muscular development.
The primary goal was chest development. A wider grip naturally became common because lifters quickly noticed increased chest involvement. Today, the purpose has shifted. The bench press is often performed primarily to move the most weight possible rather than to maximize muscle growth.
Doug Hepburn
During the 1950s, Doug Hepburn established himself as one of the greatest bench pressers of all time. He used an extremely wide grip, often wider than today’s legal powerlifting limit of 81 cm between the hands. With a maximal legal grip, the index fingers are placed on the barbell rings. Hepburn frequently gripped even farther out during training.
When powerlifting became organized in the 1960s, standardized rules were introduced and maximum grip width was set at 81 cm. Even after this limitation, elite lifters continued to bench with grips at or very close to the legal maximum.
Throughout the 1970s and 1980s, maximal or near-maximal grip width became the standard among top bench pressers. Still, successful exceptions existed.
Bill Kazmaier
Bill Kazmaier became the first IPF lifter to bench press 300 kg in 1981 using a ring-finger-on-the-ring grip rather than a full-width grip. Mike Bridges benched even narrower, placing his little finger on the ring despite being only about 160 cm tall. Larry Pacifico and Rich Weil also began their careers using narrower grips before eventually widening them.
Bill Seno represents another interesting example. He trained with an extremely wide grip, sometimes outside the rings, yet competed with a significantly narrower grip and still set world records. At age 42, he benched 262.5 kg with his hands well inside maximal width.
Bill Seno with a 262,5 kg close grip
The introduction of bench shirts during the 1980s and their dominance throughout the 1990s largely ended the grip width debate. Bench shirts performed best with a wide grip, so nearly all competitive lifters adopted the widest legal position. During this era, grip selection became more or less automatic.
When raw lifting regained popularity in the 2010s, the discussion returned. Many lifters experimented with slightly narrower grips, arguing that extreme width had mainly been driven by equipment advantages. Despite this, most lifters gradually moved back toward wider grips even in raw competition.
Today, maximal legal grip width is once again the norm.
Exceptions are more common in heavier weight classes and untested federations, where increased body mass provides mechanical advantages and technical precision sometimes becomes less critical. In lighter classes and tested federations such as the IPF, technique tends to be more refined because performance depends more heavily on efficiency and positioning.
How Most Lifters Start
Almost every lifter begins with a narrower grip than the one they eventually use at their strongest.
A wide grip demands greater coordination, balance, and stability. For beginners, a narrower grip feels safer and easier to control. Over time, many lifters realize that widening their grip unlocks greater performance potential.
Lifters Who Stay Narrow
Three groups commonly remain with narrower grips even after attempting to widen them.
Naturally Talented Lifters
Lifters who progress quickly early in their careers rarely feel a need to change. They continue getting stronger with their original grip, and any adjustment would temporarily reduce performance. As a result, grip changes rarely occur once success has already been established.
Injury History
Some lifters maintain a narrower grip due to shoulder or pec discomfort. In many cases, the issue is not grip width itself but changing width without adjusting scapular positioning and upper-body stability.
Long-Armed Lifters
Lifters with long arms are often assumed to benefit most from wide grips. In practice, longer limbs increase stability demands. A narrower grip often feels more secure, even if it does not provide the highest long-term performance ceiling.
Results of a Wider Grip
Across multiple training projects testing different grip widths, I have repeatedly observed the same pattern. Lifters often perform better with a maximal grip even when it feels worse. A narrower grip frequently feels more stable and comfortable. Mechanically, however, the wider grip usually places the lifter in a more advantageous position. I experience this myself. Medium grip often feels better, yet performance consistently improves when I bench wider.
My Recommendation
Many arguments support individualized grip width based on everyday pushing mechanics. The problem is simple. The bench press is not an everyday movement. The objective is to move the greatest amount of weight possible within competition rules.
My recommendation is straightforward. Use the widest legal grip.
I have coached lifters ranging from 150 cm to 200 cm in height to successful results using maximal grip width. For the overwhelming majority of lifters, this is where the highest potential exists.
If you struggle after widening your grip, understand that hand placement is only one part of the change. Scapular positioning shifts as grip width changes, which creates new stability demands. That position must be trained deliberately.
Many lifters immediately lift more weight after widening their grip because leverage improves, not because strength suddenly increased. Stability often develops more slowly. Give the body time to adapt and build control in the new position.
Training Different Grip Widths
To develop strength across different grip widths, I use several programs available in the Built Strong app. Before Hallsbergs AK won the Swedish Team Championships, I ran Built Strong – Conjugate + Extra, which included max effort work in multiple bench variations using different grips.
Before winning the individual Swedish Bench Press Championships, I ran Built Strong 1.0. Every bench session used max-rep work, with one session performed using a medium grip and the other using a maximal grip.
These programs may not be ideal for building beginner technique, but they are extremely effective for understanding positional strength and mechanical demands. They have played a major role in building the foundation for my current World Championship preparation.
C.T. Fletcher was born and raised in Pine Bluff, Arkansas, USA. He was born on June 8, 1959, and made a name for himself during the 1990s primarily in the bench press and the strict curl. However, C.T. did not become a widely known public figure until the early 2010s, when he appeared on YouTube sharing his message alongside footage of his past performances.
His strength, physique, and charisma took the internet by storm. In less than a year, he went from being virtually unknown to having some of the longest lines at the world’s largest fitness expos. Going from obscurity to becoming the most popular figure in strength training in such a short time is rare even today, when multiple platforms make it easier to grow quickly. That a man over 50 years old accomplished this more than ten years ago is genuinely remarkable.
Even though C.T. peaked in fame during the early 2010s, he was already a well-known figure in certain circles long before that. He had what could be described as “iron credibility.” During the 1990s, he competed and gained recognition in both the bench press and the strict curl. He received coverage in Powerlifting USA and appeared in Power Video Magazine. In smaller federations, he won titles and set records.
When it came to overall top bench press performances across the board, he was consistently among the top lifters, but never at the very top. When considering claims that he was drug-free, his rankings improved, and in some years he was considered the highest-ranked lifter in that context. However, these rankings were unofficial and not part of any formal or standardized list.
Strict curl
In addition to his bench press achievements, C.T. Fletcher was also one of the most influential figures in the history of strict curl. He was a three-time world champion in strict curl, a lift that tests pure arm strength by requiring the lifter to keep the head, back, and glutes against a wall throughout the entire movement, eliminating momentum from the legs and lower back. In 1993, C.T. set the world record in strict curl with an official lift of approximately 102 kg / 225 lbs, a record that stood as the benchmark in the discipline for over 20 years. During that period, his lift was widely regarded as the standard against which all other strict curl performances were measured. While strict curl is not part of standard powerlifting competitions, it has long had its own world championships and record lists, and Fletcher’s performances helped define the sport. Through both his competitive success and later influence, he played a major role in reviving interest in strict curl, earning him the nickname “The Godfather of Strict Curl.”
Competition Results and Bodyweight
Leading into that competition, his best competition bench press was 277.5 kg / 611 lbs, at a time when nearly all lifters competed in bench shirts. C.T. has stated that he benched 320 kg / 705 lbs in training and also performed a 328.9 kg / 725 lbs board press in competition around the same period.
Considering how bench shirts worked in the mid-1990s, it is not unreasonable to miss 272.5 kg / 600 lbs and then jump directly to 320 kg / 705 lbs. At his strongest, he achieved 295 kg / 650 lbs in competition before retiring from competitive lifting in 1996.
He competed in the -125 kg / -275 lbs, +125 kg / +275 lbs, and, when available, the -145 kg / -320 lbs classes. During his strongest years, his bodyweight was often around 132 kg / 290 lbs.
How Strong Was C.T. Fletcher in Raw Bench Press?
C.T. Fletcher competed during an era when raw or classic bench press was not an established category. As a result, there are very few official competition records documenting his raw bench press strength. However, there are two verified raw performances worth noting.
In 1991, C.T. benched 261 kg / 575 lbs at a bodyweight of 125 kg / 275 lbs, which at the time stood as a world record in the NASA federation. A couple of years later, in 1993, he benched 277.5 kg / 611 lbs at a bodyweight of 130 kg / 286 lbs. These are the only confirmed competition numbers that can reasonably be considered raw by today’s standards.
It is also important to understand the context of bench shirts in the early to mid-1990s. Compared to modern equipment, shirts from that era provided relatively modest carryover. This becomes clear when comparing C.T.’s shirted competition lifts to his training footage performed in only a T-shirt.
One of the most well-known examples is the video “Reppin’ 500 Naturally with C.T. Fletcher,” which alone has over five million views and likely close to ten million across reuploads. In that video, C.T. works up to 225 kg / 495 lbs in the bench press. His grip is not maximum width, meaning not the full 81 cm between the rings, but closer to a medium grip with the pinky on or slightly inside the ring.
In the same session, he performs a long paused set with 184 kg / 405 lbs, continues for additional repetitions, and then completes a set of five reps at 225 kg / 495 lbs. The spotter assists slightly early on the final rep, but it is likely he would have completed it regardless.
From coaching hundreds of competitive bench pressers, it is common to see that lifters with longer elbow ranges of motion tend to perform fewer repetitions, as each rep requires more work. This is also evident when comparing grip widths. If the same lifter maxes with different grips and then performs repetitions at the same percentage, the narrowest grip typically yields the fewest reps, while the widest yields the most.
Given this context, performing five touch-and-go reps at 225 kg / 495 lbs with a medium grip suggests a strong carryover to a one-rep max. Translating those reps gives a hypothetical raw 1RM of approximately 265 kg / 585 lbs, with 225 kg / 495 lbs representing about 85 percent. Combined with his competition personal best of 277.5 kg / 611 lbs, and the widely held belief at the time that what could be paused in a bench shirt often matched what could be touch-and-go maxed in the gym, it is reasonable to estimate that C.T. could bench 265–272 kg / 585–600 lbs raw on a very good day.
Had C.T. competed under modern raw rules in the 2010s, it is highly likely that he would have achieved a 600 lbs raw bench press in competition.
The 705 lbs Raw Attempt
At the 1995 Greatest Bench Press in America, C.T. opened with 272 kg / 600 lbs, but had difficulty touching the bar to his chest. He had chosen an extremely tight bench shirt, hoping for maximum carryover. Unfortunately, the shirt was too tight, and the touch point became excessively high. During the descent of the bar, the shirt tore before the bar even reached his chest.
He did not come out for his second attempt, likely due to uncertainty about how to proceed. For his third and final attempt, he came out for 320 kg / 705 lbs, a weight he had successfully handled in training with a bench shirt and clearly had set as his goal for the competition. With the shirt already destroyed, his chances were drastically reduced.
Despite this, C.T. chose to take the attempt without a bench shirt, not even wearing a T-shirt, only a singlet. Although he was not close to completing the lift, it was an exceptionally honest attempt and one he has described as one of the most defining moments of his career.
Steroids
C.T. made a strong point of claiming that he had never used steroids in many public appearances. As early as the 1990s, in footage released by Power Video Magazine, he openly preached about being drug-free. During his viral rise in the early 2010s, he continued to emphasize that he had never taken performance-enhancing drugs, which was highly controversial. He often referenced the fact that he competed in tested federations whenever possible.
However, in a later appearance on The Joe Rogan Experience, several years after reaching peak fame, he admitted that he had in fact used steroids at some point around 1980–1981. According to his own account, the use lasted approximately six months, structured as two months on, two months off, and two months on, meaning the entire period spanned roughly one year. He stated that he felt deeply guilty about it, stopped using steroids, and never returned to them.
Over time, his descriptions of the extent and timing of his usage have varied, ranging from very limited use over a short period to more extensive use across multiple periods.
What can be stated with certainty is that he did use performance-enhancing drugs at some point in his life.
The McDonald’s Meals
C.T. also became infamous for his McDonald’s orders, which he consumed almost daily for many years as a post-workout meal. During his powerlifting days, his “bulk” diet reportedly included four Big Macs, four large fries, four personal apple pies, and two large milkshakes, totaling well over 5,000 calories.
He credited this extreme intake with fueling his strength, but also later acknowledged that it contributed to serious health issues, including open-heart surgery. Since then, he has completely changed his diet to prioritize health. Still, this legendary McDonald’s order remains one of the most extreme examples of mass-gaining tactics in strength sports history.
Bodybuilding
During the early 1980s, C.T. trained primarily for bodybuilding. Although he wanted to be big and strong, maximal strength was not yet his main focus. He competed in several bodybuilding shows up until 1982, when his focus gradually shifted toward powerlifting and the bench press.
After his heart surgery in 2005, C.T. once again changed the focus of his training. Not only had the medical complications cost him a significant amount of muscle mass, but carrying close to 136 kg / 300 lbs bodyweight was no longer sustainable from a health perspective. He began training primarily for health, functionality, and a muscular but more balanced physique.
Following his recovery, he competed in several bodybuilding shows in the 50+ age class, placing highly in multiple contests. However, as his popularity exploded in the early 2010s, competitive bodybuilding became less of a priority. His time, drive, and energy were better spent elsewhere, rather than committing to the extreme dieting required for competition.
Legacy
Regardless of personal opinion, C.T. Fletcher achieved something extraordinary. Something far greater than he ever expected. He grew up with a father who was far from kind, worked many years for the U.S. Postal Service, and lost his job and pension due to prolonged illness. He faced severe financial hardship, underwent multiple open-heart surgeries, and was declared clinically dead on the operating table twice.
That experience became part of his identity. The man who died twice and came back stronger.
By being unapologetically himself, he built a career and became one of the most recognizable figures in strength training for many years. While his peak fame may have been a decade ago, he remains a respected and influential figure and has appeared on The Joe Rogan Experience twice.ce twice.
If you are looking for strength training programs designed for limited time, you can find them in the Built Strong app. There are several programs where each workout is under 60 minutes or even shorter.
Many lifters have reached levels they had not previously achieved, despite training less. The key is not doing more, but training more effectively.
