Bob
Youngs squatting
"I
would like to use this rare and definitely priviledged opportunity to publicly
thank Mr. Bob Youngs, not only in my name, but in the name of all the numerous
readers of the ‘training forum’ whom he has patiently helped, again and
again, answering un-selfishly to all the questions and assisting us all
in our quest for higher levels of strength…
As
a reminder: Bob Youngs is a Westside Barbell Club disciple (Columbus/Ohio)
and has trained with the world-known powerlifting trainer Louie Simmons.
His best lifts are 810 lbs. squat (368 kg), 540 lbs. bench press
(245.4 kg), and a 700 lbs. deadlift (318 kg).
His
best totals are 2010 lbs. (913.6 kg) at the bodyweight class
of 308 lbs. (140 kg) and 2000 lbs. (909 kg) at the bodyweight
class of 275 lbs. (125 kg). He has placed in the top five at the
IPA Nationals and World Cup".
IGOR:
Can you tell us something about how you got involved in powerlifting?
BOB:
When I was playing football, I got bit by the iron bug. I actually started
to
subcribe to Powerlifting USA magazine when I was 17 years old. I didn't
do
my
first meet until I was 21. I was very impressed by the weight these men
could
lift. In America most powerlifters start out doing bodybuilding, but I
knew
I wanted to be a powerlifter from the start. I met up with some other
local
powerlifters and went at it full steam ahead.
IGOR:
How was your training progressing before you went to Westside Barbell
Club and did you enter any meets?
BOB:
Before I came to Westside, my training was a progressive overload program.
My
progress was very slow to say the least. I had entered in 16 meets before
I
came to Westside and went from a 1300 pound total (590.9 kg) to a 1450
pound total (659 kg).
This
was over a 5 year period and I thought there had to be a better way to
train.
I was working my butt off to make little if any progress.
IGOR:
How did you find out about Louie Simmons and his training methods and when
you did – what was expected from you in order to become a member of the
WBC and stay there?
BOB:
I heard about Louie by reading his articles in PL USA. At first I thought
there
is no way this stuff can work. Then, I read about the progress of his
lifters
and they were doing so well. So, I gave it a shot and it has worked
well
for me ever since. I was moving to Columbus, Ohio for a new job and I
called
Louie on the phone. I begged him to give me a shot and he let me in. I
was
given a total to hit at every meet and as long as I worked hard and
progressed
he would let me stay. I was much weaker than the other members
when
I first got here, but progress has come at a steady rate. Now, I can
almost
keep up with some of the guys.
4) IGOR:
Did you ever have any doubts in your progress before discovering the WBC
training methods? How about the peole in your surrounding? Did they doubt
you?
BOB:
I had a lot of doubt about my progress. It seemed like I was working very
hard
and going backwards. I was very frustrated. My training partners were
also
going through the same thing. We just didn't know any better.
IGOR:
In one of the posts you’ve mentioned that hitting elite was one of the
best days of your life (I can imagine, believe me). What keeps your motivation
on fire now, what do you aim for and what are your personal thoughts about
the quantity of improvement on your current level of strength?
BOB:
Getting my Elite was a special day. You see at Westside you aren't truly
a
member
until you get your Elite status. My motivation is based on upping my
lifts.
I am never satisfied with my lifting, I always want more. I can
honestly
say that putting up PRs is much more important to me than how I
place.
I'd much rather put 50 pounds on my total than win the meet with below
level
lifts. Louie once told me that when I get to a 2000 pound total, is
when
the sport will start to get tough. He was right. I got to 2000 and then
only
put 10 pounds on my total in the next meet. Last weekend I actually went
backwards
for the first time in 3 years, I totaled 1935. As you get further
in
the sport there is less margin for error. If you miss a lift, your total
is
shot. I missed my second and third squats last weekend and my total was
done.
My motivation is now turned to a 2050 total.
IGOR:
Since you have entered a lot of meets – do you still feel nervous and how
do you psyche up before the lifts? I recall that you’ve said the powerlifting
has a great deal of mental aspect to it – please comment…
BOB:
I'd be lying if I said I don't get pre-meet nerves. I handle them much
better
now than when I was younger. I'm not a screamer or a yeller, I try to
focus
on the task at hand. My only thought is that the bar is trying to beat
me
and I can't let that happen! The mental aspect of powerlifting revolves
around
a true belief in your abilities. There can be no doubts that you will
beat
the weight. Chuck Vogelpohl once told me to forget about the weight on
the
bar. He said to simply remember your technique and don't let the bar beat
you.
You must truly believe in your abilities.
IGOR:
How many meets per year do you enter now and when did you actually stop
entering meets every 8-10 weeks or so?
BOB:
I try to do 2 full meets and maybe a couple of bench or deadlift meets.
Once
I got my Elite I started to cut down on the number of meets in a year.
It
takes longer to add the strength necessary to add to my total. But, I do
miss
competing a lot. I really enjoy meets. The energy and intensity you feel
can't
be matched in the gym.
IGOR:
Among many un-conventional exercises used at WBC, can you explain the following:
band press, reverse band press?
BOB:
A band press is done by attaching the jump stretch bands to the bottom
support
of the bench and looping the band around the bar. This will provide
tremendous
resistance to the top portion of the lift. A reverse band press is
done
by attaching the bands to the top support of the power rack (you'll place
a
flat bench inside the rack). You will then suspend a bar in the bands.
This
will
allow you to use more bar weight than usual. The bands will help spring
the
bar out of the bottom, much like a bench shirt does.
IGOR:
Which exercises are done suspended by the chains and what is actually acomplished
by that?
BOB:
Good mornings are the exercises we do suspended in chains. We will use
different
bars and heights in training. This is done to aid the deadlift.
There
is no eccentric portion of the deadlift. Starting a good morning from
the
bottom simulates this. It makes you push against a dead weight.
IGOR:
Once you find an effective arrangement of your mini-cycles – do you stick
with it, or do you still make variations, minor adjustements or add in
new max effort exercises?
BOB: We are
always looking for new exercises to add. Nobody knows it all, so
we are always
trying to learn new exercises. Some work and we keep them. The
ones that
don't, we throw out. We always try to do exercises that address our
specific
weaknesses. Everyone will have their own favorites and these should
be done right
before the meet.
IGOR:
Since the basic concept of the WBC training method is addressing the weak
points, my question would be: Do these weak points mainly stay the same
but are significantly improved from month to month – or is it possible
that they change completely after time? I suppose it takes a lot of time
for a weaker musle group to catch up to a genetically stronger one?
BOB:
It is possible that a weakness will cease to be a weakness, but in
general
your weakness will stay the same. I have weak glutes and it affects
my
lockout in the deadlift. I have been addressing this for 3 years and it
is
still
with me. But, by making my glutes stronger, my deadlift has continued
to
improve.
IGOR:
We all know that there is a thin line between training and overtraining.
Since ‘being conditioned’ is definatley a category that can be improved,
but to a limited extent, what’s your approach concerning the volume
of training?
BOB:
Your body will tell you when you are overtraining. Your progress will be
slow.
You need to learn to read your body. As you get stronger it takes more
and
more volume to continue to improve. Also, many people are just out of
shape.
If you are constantly struggling to catch your breath, you are out of
shape
and need to work through it. Sled dragging has done wonders for us in
raising
work capacity.
IGOR:
Do you drag the sled on your 'on' or 'off' days and how many days per week?
BOB:
I drag the sled on Wednesday, Saturday, and Sunday. It helps me recover
from
the
"regular" training.
IGOR:
How many years of training did it take you to increase the volume of your
training up to it’s current level?
BOB:
I have been training consistantly for powerlifting for 9 years. I have
gradually
raised my volume over this time.
IGOR:
I would like to ask you a question about your diet that was left floating
in the air after reading the interview you’ve done with Mike Brookman:
Do you count/calculate the grams of protein you consume per day and do
you consider that of importance to a powerlifter?
BOB:
I don't count my calories or my protein intake. I feel it is important
to
consume
enough protein to allow your muscles to recover, but I don't have the
time
or patience to sit down and count my food intake. Now that I am moving
back
up to the 308s, I eat as much as possible.
IGOR:
Is it possible for a powerlifter to maintain or even gain strength while
losing weight?
BOB:
In my case it wasn't, but some people can do it. Leverage plays a large
role
in lifting. If you are trying to compete in a certain class you need to
stay
close to the weight limit year round. Your body needs to be around the
weight
you will compete at, this is where your levers will be at come meet
time.
IGOR:
If you decide to drop weight before a contest - when do you start with
the nutritional and other adjustments? What do you do and when?
BOB:
I would start to eat bettter at 10 weeks out and try to have your weight
where
you will be competing at 3 weeks before the meet. To lose weight I
lower
my carb intake and increase my protein intake. These are the only
adjustments
I make.
IGOR:
What are your thoughts about off-season? Is it necessary and if not – why?
BOB:
There is no off-season. Off-season implies you aren't going to be
training
hard. You should be able to stay strong all year while addressing
your
individual weaknesses. Time off doesn't make you stronger, hard workouts
do!
IGOR:
Can you comment the powerlifting competitors from non-American countries:
Which actually catch your attention ?
BOB:
I'm probably going to spell some of the names wrong, so I apologize in
advance.
The first person that comes to mind is Gerritt Badenhorst. He was an
amazing
deadlifter. The sky would be the limit if he hadn't chosen to pursue
strong
man contests. Peter Tregloan is a great super. He can do it all. He is
an
amazing squatter and deadlifter. Neville Primich is unbelievably strong.
He
simply has no peers. Marcus Schtick came to bench at the Arnold Classic
this
year and he beat EVERYONE. The weight he can bench is out of this world.
Frank
Pfraumer is another bencher who comes to mind. He and George Halbert
seem
to be trading world record benches all the time. Although he wasn't
truly
a powerlifter, Jon Paul Sigmarson is one of the people I admire too.
1IGOR:
How do you see the future of powerlifting and what do you think is
holding it down now?
BOB:
Well, the focus of powerlifting seems to be on which federation is the
best.
We have lost site of the fact that we are all powerlifters. It doesn't
matter
where the lifter chooses to compete. The focus needs to be brought
back
on the lifters. The heads of the federations are not what the sport
should
be about. The sport should be about the lifter and their great
accomplishments.
Why is it the lifters can get along regardless of federation
and
the "leaders" continue to argue about each other?
The
future of powerlifting? I think we will see continued arguing over who
is
the
best federation. Who cares?!? Lift weights and have fun. This is what the
sport
was founded on. Holding down powerlifting is too much political
fighting.
Let the lifters do their thing where they choose to. The lifters
should
run the sport! Again, we need to get back to lifting weights and
having
fun!
I
would like to thank Mr. Bob Youngs for this interview and all the training
advice he has given us, and ofcourse, for contributing to add exclusiveness
to my modest page.
I
would also like to thank Mike Brookman for an interesting and above all
‘well done’ interview with Mr. Bob Youngs. It can be viewed on the
link below...
POWER
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