C.T Fletcher – Profile

Posted on by Josef Eriksson

Charles Temple Ali Fletcher

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.

Officiella sociala medier och kanaler

Instagram:
➡️ https://www.instagram.com/c.t.ali.fletcher/ — C.T. Fletcher’s officiella Instagram-profil med motivation, klipp och dagliga uppdateringar

X (tidigare Twitter):
➡️ https://x.com/CTFletcherISYMF — C.T. Fletcher’s officiella X-profil där han postar styrke- och motivationsinlägg

YouTube:
➡️ https://www.youtube.com/c/ctfletchermotivation — Officiell YouTube-kanal med träningsvideor och motivation från C.T. Fletcher
💡 Alternativ kanal äldre uploads: https://www.youtube.com/user/CTTheTrainer

Facebook:
➡️ https://www.facebook.com/CT.ISYMFS/ — Officiell Facebook-sida för C.T. Fletcher

C.Ts Best Competition Lift

+125 kg / +275 lbs class
Bench Press: 295 kg / 650 lbs Singel ply

Strict curl: 102 kg / 225 lbs

Richard Schoenberger – Profile

Start the Training Right

Posted on by Josef Eriksson

Why Ambition Must Match Everyday Life

We are already a bit into 2026, and many people have started their training. Some have increased their training volume, others are returning after a break, and some are still trying to figure out how to get started. No matter where you are, this is fundamentally something positive. Wanting to move more, get stronger, feel better, and improve your health is always a good thing.

However, when motivation is high, it is also when people are most likely to make mistakes. Many people start the training year with ambitious goals. They decide how often they will train, how long each session will be, and what type of training they should follow. The problem is that these ambitions often do not match what everyday life actually looks like right now. In theory, it sounds reasonable. In practice, it rarely lasts.

When Training Motivation Outpaces Reality

When ambition increases, many people want to go all in immediately. Training suddenly becomes the top priority. Everything must be done properly. Large parts of daily life are expected to adapt around the training plan. This is especially common among adults who previously trained inconsistently or inefficiently and now want to “do things right.” The jump is often too large. To understand this better, I want to go back to 2014.

That was when I first started working seriously with online coaching. Powerlifting had become popular, even among people who had no intention of competing, but wanted structured, heavy strength training. Many talked about training six or seven times per week. Long sessions. Programs that required significant time, recovery, and discipline. At the same time, most of these people had full-time jobs, families, and responsibilities.

Home gyms were uncommon back then. Training required commuting to and from the gym. Transport time is not training. If you train six or seven times per week and every session includes travel, you quickly add many hours that provide no actual training benefit. When I asked how much they could train, the answer was often the same. Six or seven sessions per week. Two hours per session. That was the information I received, and that was the information I built the programs around.

When Training Plans Do Not Hold Up

The result was almost always the same. Anyone living a normal adult life with work, relationships, and children eventually ran into problems. Either the program had to be heavily adjusted after a few weeks, or the coaching relationship ended.

In some cases, I received emails thanking me and explaining that the training simply did not work in their life. At the time, it was frustrating. I felt misled. I had built exactly what they asked for. But I also had to be honest with myself. I was younger. I did not ask enough follow-up questions. I took their words at face value instead of questioning whether the plan was realistic.

Before long, a clear pattern emerged.

The Missing Piece: Self-Awareness in Training

By early 2015, I realized that many people lacked self-awareness when it came to how much training they actually managed over time. I changed my approach. Instead of asking how much someone wanted to train, I started asking what their training had actually looked like over the past few months. How often did you train. How long were the sessions. How consistent was it.

When averaged over time, the reality was almost always very different from the perception. Most people trained three to four times per week, sometimes less. In some cases, the average was closer to one or two sessions per week, despite ambitions of six or seven. Not a single person matched their own perception when looking at the long-term average.

Build Training Programs Around Reality, Not Desire

This is where everything changed. If someone wanted to train six times per week but had only managed three to four sessions consistently, we built a program around three to four sessions. Not fixed to specific weekdays, but using rolling sessions. Four sessions could take eight days. Eight sessions could take sixteen days. That does not matter. What matters is that the next workout is always there, and that training does not become a source of stress. This approach immediately led to better results. Fewer dropouts. Less frustration. More consistency.

Sustainable Training Still Follows the Same Principle

More than ten years later, I still work the same way. I have clients with very different lifestyles. One trains strength on the way home from work four weekdays per week and runs both a longer midweek session and shorter weekend runs. Another has a home gym, works mostly from home, and can train for 45 minutes during the day without it affecting family life. In both cases, training is adapted to everyday life. Not the other way around.

Build Your Training From Where You Are Now

This is the core message. Build your training based on where you are right now. If you have trained little or inconsistently, do not suddenly try to double your training time. Instead, look at how to get more out of the time you already have. What matters most. What gives the highest return. What can be removed.

The same thinking applies to nutrition. If you have a family or partner eating the same meals, it is rarely realistic to jump into an advanced diet where everything must be weighed. Start from what you already eat. Keep what works. Adjust quantities. Swap some foods for more nutrient-dense options without creating unnecessary friction. When it comes to sweets, it is not about restriction. It is about amount. Eat fewer cookies. Decide in advance how much candy you will have. Buy pre-portioned packages instead of large bags meant to last several days.

Conditioning, Cardio, and Daily Movement

If you want to move more, it does not need to be complicated. Ten minutes after lunch or dinner goes a long way. Walking, playground time, everyday movement with family. It all counts. If you want to start running, start carefully. Run shorter than you think you can handle. Repeat that a few times before increasing. Progress gradually. Do not rush.

Final Thoughts: Make Training Fit Your Life

Training should fit into your life, not compete with it. Build goals, ambitions, and priorities based on where you are today. When the foundation holds, you can build further.

That is how training becomes sustainable, long-term, and actually gets done.

Training programs

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.

Get the Built Strong App Here!

Richard Schoenberger – Profile

Posted on by Josef Eriksson

Richard Schoenberger born 13 november 1965 – Died 20 July 2023

Richard Schoenberger was One Massive Chest. When your chest is wider than your waist and your chest circumference is greater than your height, then you are Richard Schoenberger.

You may have heard of C.T. Fletcher. You may even have seen the famous 1990s video where he trains and benches five reps with 225 kg / 496 lbs. Perhaps you also noticed the incredibly large-chested man standing behind him, hyping him up before the set. A man with a chest circumference approaching 190 cm / 75 inches. That man is Richard Schoenberger.

The Man Behind the Motivation

In C.T. Fletcher’s training clip, Richard can be heard motivating him at 4 minutes and 22 seconds into the video:

“Let’s go big man, come on now. Have some fun, let’s go. Come on big man. Throw it around. Come on, just another stepping stone. Come on now. Let’s go T. Come on big man. Just throw it around. You got this. You got this. Come on, what are you gonna do? There you go. There you go. You got it. Come on T. Come on T. Blow it away, let’s go. Come on.” That man is Richard Schoenberger, and when it comes to pressing strength, C.T. Fletcher was never close to him.

A Raw Bench Press Specialist

Richard Schoenberger was a man who, during the 1990s, dedicated himself to competing in classic (raw) bench press. The 1990s and early 2000s were not kind decades for classic lifting. Equipment had become fully established in all lifts, and whether you lifted raw or equipped was rarely discussed. All that mattered was who lifted the most weight. Richard did not care much about bench shirts or what others thought. He lifted for himself, and his goal was simple: to bench press as much weight as possible without a bench shirt and without doping.

He competed for the first time in 1991, where he also met C.T. Fletcher. The two would go on to become long-time training partners. At that competition, Richard benched 235.8 kg / 520 lbs in the super heavyweight class and won. C.T. Fletcher lifted the same weight in the -125 kg class, which he also won. After that meet, they teamed up and trained together regularly. Schoenberger has stated that he was lifetime drug-free and competed in tested federations without ever failing a test.

From Skinny Teenager to Colossus

Richard did not always look the way he did in his prime. In his early teens, he weighed no more than 75 kg / 165 lbs, which may not sound extremely light, but for a man who would later weigh 165 kg / 364 lbs before the age of 30, it was modest. He began strength training as a sophomore in high school, driven by a desire to become big and strong, and he fully committed to eating and training accordingly. Over the next six consecutive years, he gained roughly 14 kg / 30 lbs per year. His bench press progressed rapidly, increasing by about 14 kg / 30 lbs per year, and as a teenager he was already bench pressing over 200 kg / 441 lbs, including an impressive 193 kg / 425 lbs at just 16 years old, a rate of progress that clearly demonstrated his exceptional potential early on.

During his junior year of high school, Richard injured his knee while weighing around 134 kg / 295 lbs. Despite being encouraged by several people to use steroids to recover faster, he refused, developed a strong aversion to them, and was determined to come back stronger and better without their use. That decision paid off. He earned a scholarship to play college football, achieved straight As academically, and was named Student of the Year upon graduation. After finishing school, he entered his first competition while working at Rockwell International on the Space Shuttle program, which was run out of a recreation center. He won in dominant fashion, and from that moment on, he was hooked on competing. To put his early strength into perspective, his training partner C.T. Fletcher benched 184 kg / 405 lbs at 18 years old.

Breaking 600 Pounds Raw

In 1994, at the age of 28, Richard competed in a USPF powerlifting meet, which at the time was the United States’ IPF-affiliated, fully tested federation. This was an equipped competition, as there was no raw alternative available. To register a total, Richard squatted 62.5 kg / 138 lbs and deadlifted 62.5 kg / 138 lbs. In the bench press, however, he did something extraordinary. He broke the 600 lb barrier, pressing 606 lbs / 275 kg. It was the heaviest bench press of the entire competition, and it was done without a bench shirt.

The Rise of Raw Lifting in AAU

During the early 1990s, bench press shirts took over completely, leaving no competitive platform for raw bench pressers. The AAU stepped in and introduced classic lifting as an option. The AAU was not a pure powerlifting federation, but a broader sports organization that included lifting as one of its disciplines. By the mid-1980s, lifting within the AAU had nearly disappeared, but during the 1990s, classic lifting revived the organization.

This provided Richard with exactly what he wanted: a place to bench press to demonstrate pure strength, not skill in handling equipment. The AAU also emphasized drug-tested lifting, which was notable at a time when many federations openly chose not to test.

277.5 kg at 165 kg Bodyweight

The AAU hosted many championships with impressive titles, large trophies, and numerous weight classes. Participation was often limited, but the performances were no less remarkable. At the 1996 AAU North American Bench Press Championships, Richard weighed in at 165.1 kg / 364 lbs and bench pressed 277.5 kg / 611 lbs. The bar exploded off his chest, with a slightly heavy lockout, and the lift was completed with ease.

What made the lift even more impressive was his grip. Richard benched with a relatively narrow grip, not index finger on the smooth, but hands positioned between the rings and the smooth. This was not unique to that lift, it was simply how he benched.

A Young Josh Bryant Appears

At the same competition where Richard pressed 277.5 kg, a young lifter named Josh Bryant made his debut. Today, Josh Bryant is best known as a coach and is currently Julius Maddox’s trainer. Josh competed in the -90 kg class at just 15 years old, bench pressing 140 kg / 309 lbs raw. At the age of 22, he would go on to bench 272.5 kg / 600 lbs raw.

Later Career and Legendary Training Lifts

Richard continued competing throughout the 1990s and into the early 2000s, frequently pressing between 240 and 260 kg in competition. He has stated that he once pressed 625 lbs / 283.5 kg, though it is unclear whether this occurred in competition or training. Given his verified 277.5 kg lift, it would not be unreasonable to believe. He also benched 615 lbs / 279 kg during a filmed training session for Video Power Magazine in the 1990s.

When Floor Press Didn’t Work

On one occasion, Richard attempted the floor press. In this exercise, the lifter lies on the floor, and the elbows or upper arms contact the ground before the bar reaches the chest. For Richard, however, this did not happen. The bar did not stop because his elbows hit the floor. It stopped because the bar hit his chest.

Keep in mind that Richard neither used nor could use a significant arch, and he benched with a narrow grip. To understand the size of his chest, grip the bar roughly at shoulder width, lie relatively flat on the floor, and observe where the movement stops. That distance, and more, was the depth of Richard Schoenberger’s chest.

Richard’s Best Competition Lift

+125 kg / +275 lbs class
Bench Press: 277.5 kg / 611 lbs Classic (Raw)

Eric Spoto – Profile

Bob Siebold – Profile

Posted on by Josef Eriksson

Bob Siebold was an exceptionally strong bench presser during the 1990s.
He competed primarily in the early to mid 1990s and was extraordinarily talented in the bench press. Unfortunately, he did not regularly compete at the very biggest bench press events of the era, which meant he never received the recognition his strength truly deserved.

He did, however, compete in two major bench press competitions. One of them was Baddest Bench in Texas, a predecessor to Greatest Bench Press in America. Organized by John Inzer, this competition brought together some of the best bench pressers in the world, or more accurately, the best in the United States at the time. Among the competitors were Chris Confessore, Gil Thompson, Ken Lain, who was a true giant, Anthony Clark, and others.

Bob also competed at the large, televised event Greatest Bench Press in America, for which a significant amount of footage still exists. Unfortunately, he bombed out at that competition. It was exactly the type of event that could have given him a major breakthrough and wider recognition.

There was never any doubt about his strength. The issue was that he never fully managed to express it on the competition platform. His best competition bench press was 260 kg. He competed in the 90 kg or 100 kg weight class, and the 260 kg lift was performed in the 90 kg class using a single-ply bench shirt.

Bob competed raw, single-ply, and multi-ply. However, bench press shirts during that era were far less advanced and provided much less carryover than modern equipment. This was clearly demonstrated by Bob Siebold himself.

At one competition where he was aiming for 600 lb, a weight he attempted many times but never successfully completed, he opened with 250 kg. On his first attempt, his bench shirt tore, resulting in a failed lift due to bar descent. He was allowed to repeat the attempt, this time without a shirt. He did not even wear a T-shirt.

This moment exists on video. Bob walks out completely shirtless and raw benches 250 kg after just missing a lift due to a torn shirt. This demonstrates tremendous strength, not only physically but mentally, as well as the ability to recover and perform after such a setback.

Despite the torn shirt, he still attempted 600 lb at that same competition, but failed once again. His best competition bench press therefore remained 260 kg single-ply. In multi-ply, he attempted 268 kg at Greatest Bench Press in America, but failed due to technicalities.

One of his most impressive performances was a 250 kg raw bench press, approximately 551 lb, at a bodyweight of only 88 kg, about 194 lb. In training, he also pressed 600 lb touch-and-go, wearing only a tank top, which is also documented on video.

All of this clearly shows that Bob Siebold was an outstanding bench presser, incredibly strong, and powerful in all upper body movements. He also handled extremely heavy weights in other upper body exercises closely related to the bench press.

Bob Siebold’s Best Competition Lifts

Classic (Raw)

Class –90 kg
Bench Press: 250 kg / 551 lbs

Class –100 kg
Bench Press: 250 kg / 551 lbs

Single-ply

Class –90 kg
Bench Press: 260 kg / 573 lbs

Class –100 kg
Bench Press: 250 kg / 551 lbs

You can read more about supportive powerlifting gear here.

Doyle Kenady – Profile

Posted on by Josef Eriksson

Doyle Kenady, born August 29, 1948, passed away on February 3, 1999.

Today, Doyle is perhaps best known for his deadlift during his career as a competitive powerlifter, but he was phenomenal in all three lifts and an outstanding strength athlete. At World’s Strongest Man 1983 in New Zealand, he placed 7th, despite appearing somewhat unsuited for the event due to his stockier build, standing 178 cm / 5 ft 10 in (70 in) tall and weighing 135 kg / 298 lbs.

Doyle competed at the 1974 World Championships, placing second behind Don Reinhoudt in the super heavyweight class, which at the time was +110 kg / +243 lbs. He totaled an impressive 950 kg / 2,094 lbs, consisting of 365 kg / 805 lbs in the squat, 235 kg / 518 lbs in the bench press, and 350 kg / 772 lbs in the deadlift. It was not until the late 1970s that Doyle truly began to demonstrate his deadlift potential in competition. Like many lifters, his limiting factor was grip strength rather than back or leg power.

At the 1977 U.S. Championships, Doyle entered as the heavy favorite in the super heavyweight class. He had improved significantly over the previous year, and a total exceeding 1,000 kg / 2,205 lbs was expected. Unfortunately, he bombed out in the squat and failed to place. He returned the following year stronger than ever, posting a 1,037.5 kg / 2,288 lbs total, qualifying him for the 1978 World Championships in Finland.

At the 1978 Worlds, Doyle put on a spectacular performance, squatting over 400 kg / 882 lbs, bench pressing 250 kg / 551 lbs, and attempting 402.5 kg / 887 lbs in the deadlift. This would have surpassed Don Reinhoudt’s 400 kg / 882 lbs world record.

Doyle went on to win both his first U.S. National Championship and his first World Championship in 1978. He attempted 402.5 kg / 887 lbs again at the 1979 Hawaii International Powerlifting Championships, but missed the lift. This would not be his last attempt at a deadlift world record in Hawaii. Doyle continued to win several major titles in the sport.

He captured his second U.S. National title as well as the World Championship in 1980, and also won the World Series of Powerlifting that same year. In 1981, he won the super heavyweight division at the inaugural World Games.

Later in the 1980s, after failing to qualify for Worlds through nationals, Doyle focused on record-breaker competitions to chase his long-awaited deadlift record. Attempts at 402.5 kg / 887 lbs became less compelling after 1982, when Dan Wohleber, just 21 years old, pulled the first 900 lbs / 408.2 kg deadlift on December 12, 1982, in the –125 kg / –275 lbs class. Although not officially recognized as a world record, it was the heaviest deadlift ever performed at the time.

From that point on, Doyle aimed higher than both 900 lbs and 402.5 kg / 887 lbs. He frequently entered Record Breakers competitions, often performing only minimal “token” lifts in the squat and bench press, sometimes as low as 60–65 kg / 132–143 lbs, to conserve energy for the deadlift. Ironically, it was during a competition where he did not hold back in the squat and bench that he finally broke the record.

At the 1986 Hawaii International Powerlifting Championships, then known as the Budweiser World Record Breakers, Doyle squatted 385 kg / 849 lbs and attempted 417.5 kg / 920 lbs. His previous best squat was 415 kg / 915 lbs. In the bench press, he went a perfect three-for-three, finishing with 247.5 kg / 546 lbs.

In the deadlift, he opened with 377.5 kg / 833 lbs, followed by 395 kg / 871 lbs, a competition personal best. In his third attempt, he pulled 410 kg / 904 lbs, which appeared relatively comfortable. He was granted a fourth attempt at 417.5 kg / 920 lbs, but failed. The competition resulted in a 1,042.5 kg / 2,298 lbs total, his second-best ever. With a slightly more conservative squat attempt, he likely would have exceeded 1,050 kg / 2,315 lbs.

After this performance, Doyle’s career gradually declined. He competed a few more times and made additional record attempts but never quite reached the same heights again. There are claims that Doyle squatted and deadlifted 1,000 lbs / 453.6 kg in training. Given his competition bests of 415 kg / 915 lbs in the squat and 410 kg / 904 lbs in the deadlift, this is not impossible. The squat was reportedly done with only knee wraps and a belt, and depth may not have met competition standards.

Doyle, allegedly lifting 1,000 lbs / 454 kg in training.

The deadlift, however, is more legendary. The image often cited is said to depict that lift, which allegedly occurred in 1981, the same year he twice pulled 415 kg / 915 lbs at the Hawaii International Powerlifting Championships. From the image, it appears he may not have been fully locked out, or his grip may have been failing. There are also rumors that he pulled 1,100 lbs / 499 kg with straps in training during the 1980s. While this may have occurred from an elevated position or under special conditions, a 1,100-lb pull from the floor, even with straps, seems highly unlikely.

Doyle’s Best Competition Lifts

Without a lifting suit, using only knee wraps and a belt (early career):

  • Squat: 398.5 kg / 879 lbs
  • Bench press: 251.7 kg / 555 lbs
  • Deadlift: 351.5 kg / 775 lbs
  • Total: 991.5 kg / 2,186 lbs

With knee wraps, belt, and a lifting suit in the squat and deadlift:

  • Squat: 415 kg / 915 lbs
  • Bench press: 255 kg / 562 lbs
  • Deadlift: 410 kg / 904 lbs
  • Total: 1,045 kg / 2,304 lbs

You can read more about supportive powerlifting gear here.

Don Reinhoudt – Profile

How Jonathan Henningsson trained for three world records

Posted on by Josef Eriksson

Jonathan Henningsson broke three junior world records in the bench press across three different weight classes within slightly more than a year. He held all three records simultaneously with a lift of 210.5 kg in the -83 kg class, 225.5 kg in the -93 kg class, and 234 kg as a light -105 kg lifter.

To many, the training behind these achievements appears unclear. However, the methods we used for Jonathan to break these records are the same methods that were later used by Emil Lundgren when he broke Jonathan’s record at the 2025 World Championships in Norway by bench pressing 211 kg.

Technique

The first thing you must understand is that one factor is absolutely crucial for everything else to work: technique. Jonathan lifts with extremely high technical quality, as close to perfect as one can reasonably achieve. The same technical standard was required from Emil Lundgren for the method to work for him as well.

When I first started coaching Jonathan, we initially worked with the program, just like everyone else does. However, we quickly realized that this was not enough. Too much potential is lost with poor execution. Because of this, Jonathan and I met and placed a strong emphasis on technique.

Even though this meant taking a significant step back in load, Jonathan did what was required. Where many others would have given up, he kept going. For most lifters, it is mentally challenging when weights that previously felt light suddenly feel heavy, or when they can no longer perform as many reps. This reaction is understandable if you do not understand the underlying reason.

The reality is that the weight itself is not heavier. Instead, the position you now have to assume and maintain is far more demanding. A more efficient technique will eventually provide better carryover to your one-rep max, but it also demands more from the lifter. It is not the act of lifting that feels harder, but the tension required to establish and maintain the position.

This distinction can be difficult to grasp, but once you understand it and trust the process, there is a lot to gain. I explained this as clearly as I could to Jonathan, and he did not merely accept it, he fully committed to it.

Over the following months, Jonathan trained consistently using this new technique, despite lower weights, more demanding sets, and a higher perceived effort. After a few months, he returned to his previous level and shortly thereafter surpassed it. From that point on, we continued moving forward without hesitation.

If you want the next step, the training, to work properly, you must first solve the technical aspect.

Key points to strive for:

  • Establish a stable and advantageous position
  • Maintain that position through all repetitions
  • Perform every repetition with strict execution
  • Train with high intent

Training

In the lead-up to these three world records, we primarily rotated between three training methods, each assigned to its own session. All of these sessions are represented in the Junk Volume Kings & Queens program.

Session one consisted of sets of ten reps with wave-loaded weights.
Session two consisted of sets of twenty reps or more.
Session three consisted of one or more max-rep sets.

During certain periods, session three was limited to a single max-rep set followed by a few 20-rep sets at 100 kg. On top of this, individual adjustments were made for competitions, illness, pain, vacations, or when Jonathan broke his leg and had to train with his feet elevated.

Two clear deviations from the standard setup were that Jonathan often used a medium grip on the first session of the week, and that the overall training loads were significantly lighter than one would expect for a 234 kg bench presser.

According to Junk Volume guidelines, three max-rep sessions should be performed at around or above 70 percent. Jonathan was very rarely above 70 percent. The total number of repetitions performed above 80 percent in an entire year was 102, including five competitions. Roughly one quarter of all lifts above 80 percent were therefore performed in competition.

His average training load was 48.4 percent of an estimated touch-and-go one-rep max of approximately 245–250 kg. This makes the effective percentage even lower. The average weight used in training was 113.2 kg, and the most frequently used weight was 100 kg.

What people miss

What many people miss with this type of training is the integrity of execution. Jonathan is, by nature, a fairly comfort-oriented person, but when it comes to how he benches, he is far ahead of most.

After the technical review, Jonathan did not learn what was right or wrong. He learned how things should be done. It took months before he surpassed his previous one-rep max, because the focus was on making every repetition correct.

The goal was never just to complete sets, but to execute them properly. Jonathan understood this fully.

The same applies to accessory work. When Jonathan understands the purpose of an accessory exercise, he performs it with extreme precision. JM Press is a clear example. However, his back training has not always been executed with the same consistency, despite its importance for a stable bench press.

I do not interpret this as Jonathan doing too little. Instead, I see it as him committing fully where he believes the greatest transfer exists. Being “all in” on everything is not realistic. If you try to do everything perfectly, focus and energy become diluted, and you risk not giving enough to the areas that demand it most.

Have others succeeded using this method?

Jonathan is unique, but he is not alone. Axel Samuelsson, Emil Lundgren, and several other men and women have reached the world stage using the same principles.

I have coached over 20 men to bench press 200 kg or more and more than 12 women to bench press 100 kg or more. In addition to direct coaching, many lifters have reached these milestones through structured programs such as 10×10, BT2, and Junk Volume.

What should you do from here?

My general recommendation is to first establish a technical standard. Either run Basic Bench with two sessions per week or 10×10 with three sessions per week. Then test your max while maintaining high technical quality and bring that max into Junk Volume.

All of these programs are available along with instructional and demonstration videos where I show and explain exactly how each exercise should be performed.

How High Reps Can Increase Your 1RM

Posted on by Josef Eriksson

How High-Reps Entered My Bench Press Training and Why

Here is the story of how it started, how it developed, and why I believe the effect is far greater than most people imagine.

Background to High-Reps

More than fifteen years ago, I started training with more reps than what was considered normal in strength training. In 2010, I was stuck at 130 kg in the bench press for more than six months. For many people this might not seem strange, but for me, training three times a week solely to get stronger in the bench, it was frustrating. My best gym lift was 130 kg without a pause, and in competition I had, at best, managed 125 kg with a pause. Then everything came to a halt.

I had experienced plateaus before. It took me months to go from 96 to 97 kg. Going from 115 to 117.5 kg took almost half a year. I lifted 127.5 kg touch and go in January 2010, and a few months later I managed to press 130 kg a couple of times. It always felt heavy. It wasn’t until October 2010 that I broke that record, and at that point I was lighter in bodyweight than I had been when lifting 130 kg.

After trying different principles, methods and programs, I eventually settled on doing more reps. My thinking was simple. Everyone agrees that if I can do 4 reps with a weight that used to be my 3RM, I’ve gotten stronger. The same applies if my 3RM goes up by 2.5 kg. It’s not always perfectly exact, but in general the rule holds. If you maintain technique and perform 92.5 kg x 3 with the same control as you previously did 90 kg x 3, you are stronger.

I took that principle further than what was considered reasonable at the time. I figured that if I increased my 10RM by 2.5 kg, or managed 11 reps where I previously managed 10, the same logic should apply. The more reps you do, the smaller the direct impact on your 1RM, but an increase is still an increase, and it can be measured.

The Results of High-Reps

I set a goal of doing 14 to 15 reps with 100 kg. I usually managed at least 10 reps, so I trained almost exclusively around 100 kg and focused on building a tolerance for higher repetitions. After a few weeks of attempts with 97.5 to 100 kg, I hit 14 reps with 100 kg on September 23, 2010. Just ten days later, on October 3, I benched 140 kg and then 135 kg with a pause in training. For me, this was a breakthrough and a huge relief. I had not only passed my 130 kg plateau, I surpassed it by 10 kg.

The development afterward wasn’t as straightforward. I hit 150 kg at the end of December, but the period leading up to October 2011 had both highs and lows. On October 31, 2011, I pressed 175 kg and was satisfied, although in hindsight I can clearly see that the progress could have been better. Shortly after, I became very sick and had a long road back.

Over the years I have tried to build a clear system around these principles. I’ve developed methods and programs that provide good conditions for success. I’ve been successful, but not as successful as I believe the system can be. When I found something that was “good enough,” I didn’t always continue experimenting, even though I probably should have. What started as a personal experiment fifteen years ago is now much more established and used by some of the world’s best bench pressers. I still use it myself, and it took me from 130 kg to 250 kg in the bench press.

How High-Reps Work

The biggest issue many people have with high-rep training is cultural, not physiological. I’ve spoken to people much smarter than I am who still can’t understand how high-reps can transfer to max strength. It has often been almost comical. I went from 10 to 14 reps on 100 kg and increased from 130 to 140 kg in the bench press. A 40 percent increase in reps resulted in a 10 kg increase in max strength. To me, this is perfectly logical. The principle is the same as going from 3 reps to 4 reps with a submax weight.

Over time I’ve realized that what holds people back is culture and “knowledge.” Many have decided to believe in one single truth. I have been told repeatedly, with physiological explanations, that the stimulus from high reps cannot transfer to 1RM strength. This despite the fact that it clearly does. To me, it has felt a bit like the old claim that “bumblebees can’t fly.”

For seventy years, people believed mathematically that bumblebees couldn’t fly. They knew they could, but the models were wrong from the start. Only when researchers filmed the wings with high-speed cameras did they understand how the bumblebee actually flew. I believe there was more interest in solving the bumblebee myth than in investigating high-rep training in strength sports. And honestly, the slogan lift heavy to lift heavier is hard to argue with.

In my experience, high-reps in bench press work the same way as low reps. There are differences, but they are mostly details. After fifteen years with high-reps, more than anyone else I know of, this is my clear conclusion.

Same Same

The biggest reason high-reps don’t work for some people is the way they perform the reps. Every repetition must be done with integrity and intention. No sloppy technique. Treat the weight as if it were heavy. Keep the body stable, maintain contact throughout the entire movement, and press from the bottom to the top with quality. Bouncing the bar off your chest, half-lockouts or wobbling around on the bench will not transfer to max strength.

If you’re training for 15 reps with 100 kg, there is no excuse to let technique slide. The same applies if you’re doing max reps, like when I performed 56 reps with 100 kg. For the work to transfer to your 1RM, the reps must be good reps.

How to Train High-Reps

I have spent fifteen years trying to shape these principles into structured training programs. In my app, Built Strong, you will find several programs based on these methods. For bench press only, I recommend the following programs:

10×10 by J.E
Junk Volume Kings & Queens

If you are a powerlifter who wants to keep squats and deadlifts more traditional while using high-reps in bench press, I recommend these programs:

HAK PL 2024

If you want to try higher reps in squats and deadlifts as well, take a look at these programs:

Built Strong 1.0 – Compound Maxreps
Barbell Built (4 sesions 4 weeks)
Barbell Built (3 sesions 4 weeks)
Barbell Built | All round – Express

Eric Spoto – Profile

Posted on by Josef Eriksson

Eric Spoto was born on October 22, 1976 on Long Island, New York. He started lifting weights at the age of 11 and learned about training through books and magazines. He was never afraid of hard work. A typical session often consisted of 35 working sets and at least 15 of those were bench press. At age 15 he benched 143 kg / 315 lbs and at 17 he benched 193 kg / 425 lbs at a high school meet.

Eric was not pursuing bench press or powerlifting at the time. It was simply training for him. Instead his interest in armwrestling grew and he competed in it for many years throughout his twenties. He still did a few bench press meets. His real interest in the lift was sparked after seeing Mark Bell and Stan Efferding on YouTube at Super Training Gym. He decided to travel there.

At his first session he warmed up and hit 3 reps with 265 kg / 585 lbs followed by 2 reps with 288 kg / 635 lbs. His reps and technique were done “his way”. There were two controversial elements in his bench press training. One was his execution and the other was his rep ranges. When it came to execution he stopped the bar one to two inches before touching the chest. What is now known as the Spoto press was back then simply called an “air pause”.

Today the Spoto press is widely recognized as an effective bench press variation. Back then the internet mostly claimed he was cheating. Ironically the same people often lifted their hips or failed to lock out their own reps, even though neither of those techniques is recognized as good bench press form.

Eric never lifted his hips but he rarely locked out his reps. He called them 3/4 reps and it was his most common style. When he did lock out it was usually with heavier weights and fewer reps, but not always.

Some may think not touching the chest is cheating, but lifters who have trained that way know that it builds tremendous bottom end strength and you almost never fail at the chest. The tension required to control the weight rep after rep is extremely specific and valuable even for heavy singles. However not locking out means you do not train the triceps and elbow joint specifically for the final part of the lift. This became obvious later in his first world record attempt.

The second unusual part of his training was high reps. He often performed sets with more than 10 or 20 reps and sometimes far more than that. Many of those sets were done with Spoto style reps or 3/4 lockouts. Here is a list of some of his personal bests:

102 kg / 225 lbs: 80 reps (3/4)
143 kg / 315 lbs: 60 reps (3/4), 45 full reps
184 kg / 405 lbs: 40 reps (3/4)
225 kg / 495 lbs: 22 reps (3/4)
250 kg / 550 lbs: never attempted
265 kg / 585 lbs: 10 reps (3/4)
272 kg / 600 lbs: 6 full reps
288 kg / 635 lbs: 5 full reps
295 kg / 650 lbs: 4 full reps
306 kg / 675 lbs: 3 full reps
327 kg / 722 lbs: 1 rep
95 kg / 210 lbs dumbbells: 17 reps

After the 2010 Super Training Gym video Eric quickly became a hot topic. People wondered if he could bench 318 kg / 700 lbs or even better break Scot Mendelson’s world record. Shortly after this he started uploading his own YouTube videos. Clips of Eric bench pressing or doing bench related work spread quickly and his name grew in both bench press and powerlifting circles.

In 2012 he competed at King of the Bench 9 and made his mark by pressing 318 kg / 700 lbs. He became the third person ever to do so officially in competition. The conversation then shifted from if he would beat Scot Mendelson’s 324 kg / 715 lbs to when he would do it.

About a month later in November 2012 at Super Training Gym’s Backyard Meet of the Century Eric showed up to take a shot at 325 kg / 716 lbs. His warm ups were explosive with 288 kg / 635 lbs and 306 kg / 675 lbs flying up. Many believed he would not only hit 325 kg / 716 lbs but also exceed it. On his first attempt the bar rose about two thirds of the way before falling unexpectedly. For the second attempt he put on the belt he had forgotten. It was better but still not enough. On his third attempt he exploded off the chest, locking out one arm and getting the other to about 80 percent before stalling.

After that disappointment Eric trained harder and more intentionally for his next record attempt.

The next meet was in May 2013 again at Mark Bell’s gym. Eric trained with the same general structure but adjusted his technique. He finished heavy sets by fully locking out and holding the top to build the strength he lacked. He also used board presses, hitting 3 reps with 333 kg / 735 lbs to strengthen his top end.

On May 19, 2013 the record attempt took place at Super Training Gym. This time Eric approached the meet more professionally. His warm ups were controlled with 288 kg / 635 lbs instead of a rushed 306 kg / 675 lbs. His opener was 300 kg / 661 lbs instead of 325 kg / 716 lbs. This allowed him to build controlled momentum up to the record weight.

After easily hitting 300 kg / 661 lbs they jumped to 325 kg / 716 lbs. The lift flew up but was red lighted because he pressed before the command. Everyone could see the strength was there. Being excited and inexperienced with a long pause made the lift too fast. For his third attempt they increased to 327 kg / 722 lbs to set a clear new world record. Eric hit the lift and secured the all time world record he had been chasing.

After the record Eric continued to show impressive training performances in the gym. Many videos followed. Unfortunately he never returned to the platform. Years of heavy training had damaged his rotator cuffs. He had shoulder surgery and two years later he eased back into training. Not the same weights as before but still doing reps with 227 kg / 500 lbs. The dream of a comeback lasted for a while.

Now more than ten years after the record we know Eric will not chase new records. He has returned a bit to armwrestling and still possesses incredible strength and muscle mass. His competitive bench press career was short, only six months and three meets. Despite that he made a lasting impact on strength culture and especially the bench press in a way few others have. It was the right person in the right place at the right time doing the right things.

If you are interested in proven programs that include AMRAP and high rep bench press work you will find them in the Built Strong app. Programs like Junk Volume Kings and Queens have produced elite bench press lifters within the IPF.

Junk Volume Kings & Queens

Brad Gillingham, Powerhouse

Posted on by Josef Eriksson

Brad Gillingham

Born: April 26, 1966
Height: 196 cm / 6’5’’
Bodyweight: About 145 kg / 320 lbs (during most of his career)
Active: 1989 to 2020

Brad Gillingham is an institution in modern strength sports. With three Open World Championships in powerlifting, appearances at two Arnold Classic strongman contests, and an unbelievable 102 competition deadlifts of 800 lbs or more, he has left a lasting mark on the sport. He is also largely responsible for popularizing the hook grip in powerlifting.

The Gillingham Family

Brad Gillingham comes from an extraordinary strength family. His father, Gale Gillingham, played in the Brad Gillingham comes from an extraordinary strength family. His father, Gale Gillingham, played in the NFL from 1966 to 1976 and was known as a powerhouse. His brothers Karl and Wade were also serious strength athletes. Karl had a long and successful career in strongman and powerlifting, competing at the World’s Strongest Man and winning America’s Strongest Man. Wade specialized in grip strength. He also competed in strongman and powerlifting like his brothers, although with less success.

The Hook Grip

The hook grip has always been standard in Olympic weightlifting. It locks the bar so it does not rotate in the hands. Most deadlifters discover at some point that a normal double overhand grip eventually fails once the weights climb high enough. To handle heavier weights, lifters traditionally use a mixed grip or straps.

Brad struggled with grip strength for years. On max attempts he often lost the bar as it reached his thighs. At the 1999 Battle of the Giants in Örebro he saw the little-known powerhouse Maxim Podtynnyy pull 387.5 kg / 854 lbs hook grip conventional. Maxim was a physical phenomenon. That same day he squatted 400 kg / 882 lbs in what many still call the easiest looking 400 kg squat they have ever seen. Maxim later pulled 412.5 kg / 909 lbs hook grip conventional.

Brad pulling 400 kg / 881 lbs at the Arnolds

For Brad, it was a revelation that hook grip could work in the deadlift. He talked with Maxim and immediately began practicing it.

From that point on Brad became a lifter you could never count out in the total or the deadlift. In 1999 he finished fourth at Worlds, and over the next two years he won the World Championship largely thanks to the stability the hook grip gave him. In 2000 he used it to defeat Žydrūnas Savickas.

Even though hook grip remained rare in the 2000s and 2010s, the seeds of its growth in powerlifting were planted at that 1999 meeting between Brad and Maxim.

The Deadlift

Brad is best known for his deadlift. He has pulled 800 lbs or 363 kg / 800 lbs more times in competition than anyone else with a total of 102 such lifts. He also exceeded 400 kg / 882 lbs more than once. People might assume the deadlift came easily to him, but the truth is the opposite. He trained for many years before reaching elite numbers. When he started competing in the late 1980s he could not even pull 300 kg / 661 lbs. It was only after his junior years that he reached those numbers. This was despite coming from a strength sports family.

Brad first pulled 300 kg / 661 lbs in 1990. It took him until 2009 to finally break the legendary 400 kg / 882 lbs barrier. His story is one of patience and relentless hard work.

Brad pulls his first 800 lbs deadlift

His leverages for deadlifting were not great. His arms were slightly short and he locked out just below the hips. Deadlifting for Brad was about building brutal strength and creating the right positions. The hook grip helped him achieve better leverages and stronger grip. He also focused heavily on maintaining position and finding the correct bar path for his proportions: long legs, shorter arms, and a longer torso. His hips started relatively high and his legs were straighter than average.

Brad trained deadlift reps up to eight, along with many singles both from the floor and from elevated positions in the power rack. In his published programs only singles appear, but he often referenced higher rep training and there are videos confirming it. He also used hip thrusts long before they became popular.

The Bench Press

Even though Brad is best known for his deadlift, it was the bench press that truly separated him from his competitors in the total. Between 1997 and 2001 none of his opponents benched more than him at the Powerlifting World Championships. Bench shirts were not very developed at this time, so most lifters, especially those with less favorable benching mechanics, gained only 10 to 20 kg / 22 to 44 lbs from the equipment. During those years Brad was not necessarily the top deadlifter either. At the 1998 World Championships he finished fifth in the deadlift with 367.5 kg / 810 lbs.

If classic powerlifting had existed in its current form back then, Brad might never have been fully recognized for the bench presser he truly was. When bench shirt designs improved in the early 2000s, Brad’s bench numbers stalled because the new shirts did not benefit long armed lifters as much. As Brad lost a bit of raw bench strength over the years, the improved shirts of the 2010s gave him more support which allowed him to stay close to his all time best equipped numbers.

If classic lifting had been the standard during the late 1990s and early 2000s when Brad was at his peak, he would likely be known today as both a bench presser and a deadlifter. He probably would have delivered raw bench presses around 260 kg / 573 lbs in competition along with deadlifts around 390 kg / 859 lbs. A combination that is extremely rare.

The Squat

Even though Brad’s leverage disadvantages in the bench press held him back in the bench shirt, his legs were an even greater Achilles heel in the squat. Standing 196 cm / 6 ft 5 in and weighing 145 to 150 kg / 320 to 331 lbs on long legs did not make squatting any easier. He had a long range of motion with very little body mass to shorten the leverages. Many of his competitors were 10 to 20 cm / 4 to 8 in shorter while weighing the same or even more.

What Brad did gain from squatting was probably a stronger and more efficient deadlift. His squat relied heavily on hips, back, and posterior chain, something that likely helped him in the deadlift.

The same was true with equipment. Brad was among those who got the least out of squat suits and knee wraps due to his style and proportions. His equipped 395 kg / 871 lbs squat could very well have been around 350 kg / 772 lbs at his raw prime.

Competition Bests

Equipped (2000s)

Squat: 395 kg / 871 lbs
Bench Press: 287.5 kg / 634 lbs
Deadlift: 400 kg / 882 lbs
Total: 1062,5 kg / 2342,4 lbs

Raw (as a Masters lifter)

Squat: 325 kg / 716 lbs
Bench Press: 235 kg / 518 lbs
Deadlift: 382.5 kg / 843 lbs
Total: 937,5 kg / 2066,8 lbs

Brad was stronger raw earlier in his career, but he only began competing raw about ten years after his peak. Even so, he won the Open World Championship in 2013 in Russia.

Major Championships

2nd – 1997 World Powerlifting Championships (Equipped)
4th – 1998 World Championships (Equipped)
2nd – 1999 World Championships (Equipped)
1st – 2000 World Championships (Equipped)
1st – 2001 World Championships (Equipped)
2nd – 2002 World Championships (Equipped)
4th – 2004 World Championships (Equipped)
1st – 2006 World Championships (Equipped, Masters)
2nd – 2007 World Championships (Equipped)
3rd – 2010 World Championships (Equipped)
8th – 2011 World Championships (Equipped)
1st – 2013 World Championships (Raw)

Training Personal Bests

All of the following were performed without equipment.

Deadlift

365 kg / 804 lbs for 2
352.5 kg / 777 lbs for 3
340 kg / 749 lbs for 5
310 kg / 683 lbs for 8 (no belt)

Squat

250 kg / 551 lbs for 8 (no belt)
300 kg / 661 lbs for 5

Bench Press

Multiple sets of 215 kg / 474 lbs for 8 reps
272 kg / 600 lbs in training multiple times

Are you interested in training programs inspired by much of what Brad Gillingham did? In the Built Strong app you will find programs such as PL Building Block, a linear progression program for the main lifts with corresponding accessory work.

Westside Barbell Training

Posted on by Josef Eriksson

What is Westside Barbell Training?

What is Westside Barbell training, or what even is Westside Barbell? In short, Louie Simmons was a powerlifter, inventor, and innovator in the world of strength training, almost as much of an extremist as you can get in that field. He started lifting scrap weights early, and from the 1970s up until 2022, he lived to make others strong. Of course, he trained himself as well, but when that was no longer possible, his entire focus was on pushing others to reach their potential.

His methods, and perhaps his way of expressing himself, were to say the least controversial, and still are today. So controversial, in fact, that I’d argue if a calm, well-spoken, and respected coach said the exact same words Louie did, people would probably take it to heart. But if Louie said it, many would dismiss it immediately.

I used to be one of those people. To me, Louie Simmons was just an oddball and a crazy old guy talking nonsense, until I started listening, and eventually, understanding.

Much of what you and I take for granted in strength training today is either directly or indirectly influenced by Louie. My favorite example is resistance bands. The idea of using bands in the gym, or attaching them to a barbell, didn’t really exist before Louie wrote about it and started selling them.

We will go through how to train using the Westside Barbell method.

The training method, or rather, methods. Or perhaps more accurately, the entire training concept. It’s broad, it’s complex, yet surprisingly simple once you understand it. It’s not a “program”; it’s a system. Programs are built from the system, packaged versions designed to make it easier for lifters to apply.

Westside-style training, or the training methodology itself, is classified as Conjugate Training. Even though there’s some debate about whether it should technically be called Concurrent Training, we’ll stick with Conjugate.

Whatever you think you know about it, I ask you to set that aside for now. I’ve studied this system deeply; we’re talking books, podcasts, interviews, articles, Q&As, and every piece of material Louie ever put out. I’ve studied and revisited it for over ten years. The first year was mostly spent being skeptical, but the deeper I dug, the less skeptical I became.

What is Westside Barbell Training (The Conjugate System)

Westside Barbell training is built on the Conjugate System, which in short means developing several physical qualities at the same time while addressing weaknesses. You train with maximal weights in different variations, perform explosive work, and include plenty of assistance exercises to strengthen specific weak points. If something stands out as a particular weakness, more focus will be placed there, and once it improves, the focus shifts to the next weakest link that shows up.

People who are somewhat familiar with the concept often think it’s all about using special bars, chains, and resistance bands, or doing box squats wearing multi-ply powerlifting gear. While that has become part of it, that’s far from the full truth. Having studied this system in depth, I can say that this side of Westside is actually more of a branch of the smaller, less refined part of the whole, if I can put it that way.

From these core principles, several specific methods were created. Two of these are probably the most well-known and popular, and the ones most commonly associated with Westside Barbell and Louie Simmons.

The first is the Max Effort Method, and the second is the Dynamic Effort Method. Later, we also have the Repeated Effort Method, which ties the system together.

Max Effort Method

During Max Effort sessions, the goal is simple: you lift heavy. You work up to a heavy weight and fight to complete it. When doing this, you can’t just lift however you want. The same rules for technique and execution always apply. You must use efficient technique and maintain symmetry and control throughout the lift.

If you reach technical failure long before physical failure, it might be a good idea to switch methods. An example of this is when your technique starts to break down around 85–90% of your max. If, for instance, your back starts rounding significantly in the deadlift as early as 60–70%, and it gets worse the heavier it gets, you’re too weak to get the intended benefit from Max Effort training. In such cases, lifters at Westside often switched to the Repeated Effort Method, which I’ll cover later.

What does a Max Effort session look like?

Max Effort training is done twice per week, one session for the upper body and one for the lower body. You warm up and work up to a 1RM for the day in a variation of the squat, bench press, or deadlift.

For example, if your best lift in the close-grip bench press is 120 kg, you might aim for 122.5 kg. Since you know your 1RM, you can make fairly large jumps during warm-ups. For example: 100 kg × 1, 112.5 kg × 1, 122.5 kg × 1.

If you complete 122.5 kg and feel like 125 kg might be possible, but 127.5 kg would be hopeless, save it for next time. If you’re completely sure you have 5 kg more in you, go for that extra attempt.

If you fail to beat your personal best, say you did 112.5 kg confidently but couldn’t get 122.5 kg, then drop down to a weight that lets you set a new 2–3 rep personal record. If you already have a 2–3RM, go slightly above that and test again. If you don’t, take around 90% of your best single and do 2–3 reps.

Sometimes you’ll realize early in the session that your form or focus isn’t there. Maybe 100 or 112.5 kg already feels off, and you know 122.5 kg won’t happen today. In that case, switch to a 2–3 rep goal instead. Base your weight on about 90% of what you think your best would have been that day. If you estimate 117.5 kg as your max, try 105 kg for 2–3 reps.

There will also be days when you walk into the gym and quickly notice your body or mind isn’t ready for a true 1RM. Then you can go for a 2RM or 3RM instead. Start around 50–60% and work up in triples until you can’t go any further.

If your body or head just isn’t cooperating with the exercise you had planned, you can modify it. This can be as simple as changing your grip width slightly or adding a board. For example, instead of a close-grip bench with your index finger on the smooth part of the bar, use a medium-close grip with your hands between the ring and the smooth section. Or keep the close grip but add a board, chains, bands, or lift with your feet up. There are many ways to adjust to find a useful variation.

When your main lift is done, you move on to accessory exercises that target your weak points. These are movements that directly address the muscles holding you back.

If your hamstrings are weak in the deadlift, you’d prioritize Romanian deadlifts, Glute-Ham Raises, leg curls, or similar exercises.
If your upper back or rear delts are weak in the bench press, you’d prioritize bent-over rows, reverse flyes, or face pulls.

Example of Max Effort sessions

Max Effort Upper Body

Bench Press – Close Grip
3–5 warm-up sets
50 kg × 10
70 kg × 5
85 kg × 3
100 kg × 1
112.5 kg × 1
122.5 kg × 1 (previous PB: 120 kg)

Bent-Over Barbell Row – Wide Grip
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR

JM Press
1–2 warm-up sets
3 sets × 12–15 reps / 0–3 RIR

Behind-the-Neck Lat Pulldown
0–2 warm-up sets
3 sets × 12–15 reps / 0–3 RIR

Dumbbell Curls
0–1 warm-up set
3 sets × 12–20 reps / 1–3 RIR

Reverse Flyes
0–1 warm-up set
3 sets × 12–15 reps / 0–3 RIR

Max Effort Lower Body

Box Squat | Rest: 3–5 min
3–5 warm-up sets
80 kg × 5
100 kg × 3
120 kg × 1
140 kg × 1
152.5 kg × 1 (previous PB: 150 kg)

Romanian Deadlift | Rest: 2–3 min
1–3 warm-up sets
3 sets × 8–12 reps / 1–5 RIR

Split Squat | Rest: 1–2 min
1–2 warm-up sets
3 sets × 8–12 reps / 1–5 RIR

Lying Leg Curl | Rest: 1–2 min
0–1 warm-up sets
3 sets × 12–20 reps / 1–3 RIR

Lying Leg Raises | Rest: 1–2 min
0–1 warm-up sets
3 sets / 1–3 RIR

Back Extensions | Rest: 1–2 min
3 sets × 10–20 reps / 1–3 RIR

Purpose of the Max Effort Method

The purpose of Max Effort training is to build your ability to strain and stay technically solid under heavy loads. When things get hard, you must still be able to grind through, finding the right position and path to complete the lift. This develops both your neuromuscular system and your mental toughness to push when it’s difficult. It also exposes weaknesses, and that information is crucial to carry over into the rest of your training.

Dynamic / Speed Effort Method

The second commonly used method, and one of the two main pillars of Westside training, is the Dynamic Effort Method. This method is all about moving a weight as fast as possible. Explosiveness and intent are the key factors here. You should push with everything you have, and then some.

Many people think they already do that, but once they actually try this method, ideally under supervision, they quickly realize they’ve never truly done it. Especially when the weights are light.

In squats and bench presses, where the lift starts with an eccentric phase, you want to drop down fast. The goal is to descend as quickly as possible while staying in control, so you can take advantage of the body’s stretch reflex to explode up. But this has to be done under control. You should never drop the weight recklessly, nor try to move faster than you can handle technically.

In the deadlift, you start with the concentric phase right away. This makes it especially important to lock in a strong starting position so you can push hard from the floor without losing form.

To generate maximal force into the bar, your technique must be efficient. If you move around too much or get out of position, that force won’t go where it needs to. Keeping everything tight throughout the entire lift is crucial to get the best possible result.

The goal is to descend fast in the eccentric phase and push as explosively as possible in the concentric phase, but never at the cost of control. If you struggle to stay tight, slow down slightly on the way down to maintain stability, or start the lift a little more controlled and accelerate through the motion. If you just throw yourself into every rep without control, the quality will drop fast, and you’ll lose the purpose of the method.

What does a Dynamic Effort session look like?

Dynamic Effort sessions consist of multiple sets with few reps and short rest periods. In the squat, you use the box squat with a slightly wider stance than your regular squat and place the bar in a high-bar position. In the bench press, you rotate between three grip widths:
Narrow (index finger on the smooth part of the bar)
Medium-narrow (hand between the smooth part and the ring)
Medium (little finger on the ring)

In the deadlift, you lift using the same stance and style that you use for your max or competition lifts.

You warm up to the target percentage of your max and complete the main lifts before moving on to assistance work. Just like with Max Effort training, the accessories focus on your weak points. For consistency, let’s stick with the same example as before: a lifter with a weak upper back and hamstrings.

About weights and percentages

The weights are based on your maxes in the box squat, bench press, and deadlift. When it comes to the box squat, there are a few interpretations. The most common is to base it on your competition-style squat max. However, since many lifters perform their max squat with a belt, knee sleeves, and low-bar position, while the box squat is typically done beltless, sleeveless, and high-bar, the numbers are often lower.

Many lifters, especially beginners, have a significant gap between their competition squat and their box squat. I’ve found that the box squat is usually around 80–90% of the regular squat.

For example, a lifter who squats 200 kg with a low-bar stance, belt, and knee sleeves might box squat around 160–180 kg. If you’re below that range, you likely have a lot of strength to build. If you’re above 90%, it might be time to check your form.

Ask yourself:
Is the box low enough (just below parallel)?
Do you actually sit back and down properly?
Are you driving hard out of the hole?

If you’re new and don’t know your 1RM for the box squat, start by estimating it at 80% of your competition squat until you’ve tested it properly.

Example – Dynamic Effort Upper Body

Bench Press | Rest: 45 seconds
3–5 warm-up sets
60% × 3×3 – Narrow grip
65% × 3×3 – Medium-narrow grip
70% × 3×3 – Medium grip

Flat Dumbbell Press | Rest: 3–5 minutes
1–2 warm-up sets
3 sets × 20–40 reps / 0–1 RIR

Rolling Dumbbell Extensions | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR

Seated Cable Row | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–3 RIR

Behind-the-Neck Press | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–20 reps / 3–5 RIR

Face Pulls | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–3 RIR

Example – Dynamic Effort Lower Body

Box Squat | Rest: 45 seconds
3–5 warm-up sets
60% × 12×2

Deadlift | Rest: 45 seconds
3–5 warm-up sets
65% × 10×1

Romanian Deadlift from 6 cm platform | Rest: 2–3 minutes
1–2 warm-up sets
3 sets × 8–10 reps / 1–5 RIR

Walking Lunges | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 1–5 RIR

Seated Band Leg Curls | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 15–30 reps / 0–5 RIR

Reverse Hyper | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 12–20 reps / 0–5 RIR

Roman Chair Sit-ups
3 sets / 0–3 RIR

Purpose of the Dynamic Effort Method

Lifting fast reps with relatively light weights might sound a bit soft. I thought so too for many years, even while studying the method in detail. But everything changed once I actually went through a session myself. Mentally and physically pushing full throttle through about ten sets, even when the weight feels light, is incredibly demanding. And that’s coming from someone used to doing high-rep sets in the squat, bench, and deadlift.

You quickly learn that you can push much harder than you think. Often, even when you should be exhausted halfway through, you realize you can still push more. That shows most people have never truly learned to give 100%.

The purpose of the Dynamic Effort Method is to make you more efficient and capable of generating maximum force under controlled, technical conditions. This directly carries over to your heavy lifts, teaching you how to go all-in even when the weight is heavy.

You might not be able to exert 100% effort on 60–70% of your 1RM, but most people only give about 65–70% effort when lifting that weight. The goal is to raise that to as close to 100% as possible.

Repeated Effort Method

The Repeated Effort Method, sometimes also called the Repetition Effort Method, is in many ways the classic strength training approach popularized by Joe Weider’s 3×10 or Bill Starr’s 5×5. It’s a system built on sets and reps designed to develop strength, muscle mass, and coordination.

This method is primarily used for accessory movements but can also be applied to the main lifts during certain training phases. For example, if you’re doing lat pulldowns, you might go with 3 sets of 10 reps, but there are several ways to structure that work.

Step / Pyramid approach

Here, you build up to a heavy or near-max set for the chosen rep range.
Let’s say you know you can do 50 kg × 10 on lat pulldowns, maybe 52.5 kg on a good day. Then your session could look like this:

40 kg × 10
45 kg × 10
50 kg × 10

Next time, try to increase the weight on one, two, or all three sets depending on how it feels.

Volume approach

In this approach, you keep the same weight for all sets.
If 3 sets of 10 reps at 50 kg are too heavy to complete, you could instead do 3×10 at 45 kg. Then, next session, try 47.5 kg or 50 kg, depending on how the previous one felt.

HIT style (High Intensity Training)

If the set and rep structure isn’t fixed, you can follow a more classic HIT-style progression. That means working up through a few warm-up or lighter work sets toward one truly hard set.

For example, in the lat pulldown:
You know that 52.5 kg × 10 is your best and that doing 11 would be a real challenge. So the session could look like this:

35 kg × 10 (warm-up)
45 kg × 10 (moderate work set)
52.5 kg × max reps (push to failure)

On the final set, you push yourself hard, even using a bit of momentum or controlled cheating to get 1–2 extra reps. The goal is to push beyond your comfort zone.

Using the Repeated Effort Method for the main lifts

Even the main lifts at Westside Barbell were sometimes trained using the Repeated Effort Method, especially during phases focused on building muscle mass and general strength.

Louie Simmons himself used 6×6 bench press routines during the 1970s to build his pressing strength. JM Blakley, who was partially associated with Westside, used 6×6 instead of Max Effort work at times. George Halbert used 6×6 and 5×5 cycles to increase his bench, and another iconic Westside lifter, Greg Panora, primarily trained with 6×6 when he first joined the gym, since he needed to build size before increasing his absolute strength.

There are also accounts of periods when lifters used 8 or even 10 reps per set with this method.

How to start with the Repeated Effort Method

If you want to implement the Repeated Effort Method, you’ll need a starting point. A good rule of thumb is to begin with 6 reps at around 75–80% of your 1RM.

From there, work your way up gradually until you can complete 6×6 with that same weight. If you fail to hit 6×6, say you get 4×6 and then only 1×5, repeat the same weight next time. You can also extend your rest periods slightly if needed. The goal is to complete all 6 sets of 6 before increasing the load.

Example – Repeated Effort Upper Body

Bench Press – Medium Grip | Rest: 3–5 minutes
4–6 warm-up sets
100 kg × 6×6

Overhead Press | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 6–12 reps / 1–3 RIR

Upright Barbell Row (Supinated Grip) | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–12 reps / 0–5 RIR

Dips | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–20 reps / 1–5 RIR

Scott Curls (Preacher Curls) | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 8–15 reps / 0–3 RIR

Reverse Flyes | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 12–20 reps / 0–3 RIR

Example – Repeated Effort Lower Body

Deficit Deadlift (8 cm platform) | Rest: 3–5 minutes
4–5 warm-up sets
120 kg × 6×6

Platz Squat | Rest: 2–3 minutes
3–4 warm-up sets
3 sets × 8–15 reps / 1–5 RIR

Good Mornings | Rest: 1–2 minutes
1–2 warm-up sets
3 sets × 12–15 reps / 3–5 RIR

Seated Abductions | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 8–20 reps / 1–5 RIR

Cable or Plate Rotations (Core Twists) | Rest: 1–2 minutes
0–1 warm-up sets
3 sets × 8–20 reps / 0–3 RIR

Purpose of the Repeated Effort Method

This phase of training should not be underestimated. Since the volume in the main lifts is often relatively low, this is where you build the broad foundation. It’s important not to perform the assistance exercises half-heartedly. Their purpose is to actually assist your main lifts, to strengthen and fill the gaps that appear during heavy lifts.

If your knees cave in during squats or deadlifts, or if your elbows flare out in the bench press, these exercises are there to help you maintain proper position and lift more efficiently.

If you’re relatively new to strength training, or feel that you lack specific strength or muscle mass in certain areas, this is a very effective method to use in various ways.

The method also works excellently for the main lifts. You don’t need to push yourself to failure every time, the focus is on creating the right conditions to perform the movement well, with control and efficiency.

The goal is to grow into the movement, neurologically, muscularly, and in overall strength.

Weekly Structure

When running a week of Conjugate training, you perform two upper body sessions and two lower body sessions. Depending on your available time and needs, you can also add smaller sessions focused on specific strength work, mobility, or conditioning. These extra sessions will, over time, help you become stronger and more well-rounded.

The main sessions always include Max Effort training for both upper and lower body, or, depending on your current phase, Repeated Effort Method as a substitute. The other two sessions of the week are Dynamic Effort training for upper and lower body.

And that’s how it rolls, week after week. The intensity and volume fluctuate over time, and before competitions, both are reduced to allow for optimal performance. After a meet or testing phase, you start again based on your new 1RM numbers, which are constantly updated throughout training via the Max Effort sessions.

Conjugate Programs in the Built Strong App

In the Built Strong App, there are now several pre-designed Conjugate programs, adjusted to your equipment and training environment.

Barbell Built | Conjugate

This program requires no bands or chains, and not even dumbbells or machines. It is designed for those training in a basic home gym setup. What you need is a bench, a rack, a barbell, and weights. As complements, a box for box squats and a board for pressing are recommended.

Built Strong | Conjugate

This program uses resistance bands but does not require specialty bars or chains. However, it includes exercises using dumbbells, machines, and other gym equipment. This makes it ideal for those who want a bit more variation and train in a fully equipped gym.

Barbell Built | Conjugate + Extra

This is the same program as Built Strong Conjugate, but it includes smaller extra workouts. Louie Simmons, the founder of Westside, often talked about small additional sessions to strengthen weaknesses. This program includes two such sessions: one for the upper body and one for the lower body.

All programs follow the same foundation, but the setup adapts to your available tools. The important thing to remember is that even though Louie Simmons and the lifters at Westside Barbell eventually used bands, chains, and specialty bars, they all started with a regular barbell and basic equipment. Louie himself began with nothing more than a straight bar and weights, and that’s still enough to build incredible strength if the system is applied correctly.

If you want to learn more about Louie Simmons, Westside Barbell, and the conjugate system, you can go straight to the source. On https://www.westside-barbell.com you’ll find a huge amount of articles, podcasts, books, and videos to learn from. You can also join the Conjugate Club at https://www.conjugateclub.com.