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Below you'll find a collection of resources for lifting, fitness, and nutrition.
Powerlifting is a strength sport that involves lifting maximal weights in three competition lifts: squat, bench press, and deadlift.
The two categories of powerlifting in competitions are raw and equipped lifting.
Raw lifting is more simplistic and only allows equipment that is moderately supportive, such as a lifting belt, knee sleeves or wraps, a singlet, lifting shoes, and wrist wraps.
Equipped powerlifting allows a greater range of supportive equipment to help athletes lift more weight. Equipped lifting gear can include squat and deadlift suits, bench press shirts, wrist straps, lifting shoes, and a lifting belt.
No universal rules dictate raw vs equipped powerlifting. Rules vary based on country or powerlifting federation.
[Read more…]The following is an archived copy of a PDF file that was originally written by Hristo Hristov and published on Powerlifting Watch in 2005. It describes how INOL was created to address shortcomings of Prilepin’s Chart. It is shared below with small modifications.
During the sixties and seventies of the 20th century, Soviet sports scientist A.S.Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European weightlifting champions.
Prilepin synthesized his findings in a very simple table named after himself. Prilepin’s table gives time tested workout guidelines as to how did elite weightlifters train. Now, I am talking about training guidelines for pure maximal strength.
Here’s the table:
[Read more…]Rondel Hunte set the powerlifting world on fire with his record-setting 2023 performance at USAPL Raw Nationals competition.
Here’s a look back at five of his most impressive lifts, including the squat, bench, and deadlift that gave him a mind boggling 2,303.8 lb total at the 2023 USAPL Raw Nationals.
Rondel Hunte set a drug-tested world record for the raw deadlift with a 876 lb deadlift. He performed this lift at the 2023 USAPL Raw Nationals, achieving the largest total of all time in the 275 lb weight class with a 2,303.8 lb total.
This is the heaviest deadlift that Rondel Hunte has done in competition, but he has actually gone heavier in the gym!
In the lead up to the 2023 USAPL Raw Nationals, Rondel Hunte pulled an insane 904 pounds. While this was “just” a gym lift, he was able to put it all together a few weeks later on the platform, securing the world record total for the 275 lb weight class.
This lift has certainly raised expectations that Rondel Hunte may be the first person to deadlift 900 lbs in competition within the 275 lb weight class.
This 849 lb squat at the 2023 USAPL Raw Nationals set up Rondel Hunte to achieve the largest raw total of all-time in the 275 lb weight class. This squat was a long grind and was probably the hardest fought lift of the day for Rondel.
This is the 3rd heaviest raw squat among 275 lb drug tested lifters.
Rondel Hunte may be known for his deadlifts (he is known as the “deadlift lord” after all), but he is also a impressive squatter and bench presser. Remember, it takes all three lifts to build a total!
Rondel’s 579 lb bench press was the third heaviest ever in the 275 lb weight class. It was also a massive PR for him, over 20 pounds above his previous best bench press. Like his 849 lb squat, this bench press really makes you appreciate what a well-rounded powerlifter Rondel Hunte is.
This 881 lb deadlift exceeded the 275 lb class world record at the time (850 lb by Bryce Krawczyk), hinting at future record-breaking performances for Rondel Hunte.
Rondel Hunte is an influential powerlifter who has made a significant impact in strength sports. Born and raised in Trinidad and Tobago, Hunte has not only put his name on the international powerlifting map but also brought attention to his home country with his remarkable achievements.
He is known for being an exceptional deadlifter, setting the 275 lb raw drug-tested record with a 876 lb deadlift in 2023. He also holds the world record for the highest raw total among 275 lb drug-tested lifters with a 2,303.8 lb total.
Jesus Olivares has quickly become one of the most exciting and respected powerlifters of all-time. He solidified his position has one of the all-time greats with his electrifying March 2023 performance at the IPF Sheffield Powerlifting Championships, where he totaled 1,152.5 kg (nearly 2,541 pounds), setting the world record for raw, drug-tested powerlifters.
[Read more…]Above you’ll find a discount code to save 20% on programs from Built With Science.
Built With Science is a fitness and nutrition platform created by Jeremy Ethier in 2018. It offers evidence-based training and nutrition programs designed to help individuals achieve their health and fitness goals. The platform provides a wide range of programs, including those aimed at muscle building, fat loss, and overall fitness. The programs are based on scientific research and are designed to be efficient and effective.
You can use this powerlifting calculator to calculate DOTS score, Wilks score, and IPF GL points. These scores are used at powerlifting meets to determine the best lifter. The exact score used depends on the powerlifting federation hosting the meet.
How to use the powerlifting calculator:
Your scores will be generated for you in the results box.
Wilks-2 Score:
Wilks Original Score:
IPF Points:
IPF GL Points:
DOTS Score:
The formulas were derived from this 2020 study, which evaluated the efficacy of the different powerlifting scoring models.
If you’re looking to increase your powerlifting total, try out our free and effective powerlifting programs.
A number of scoring coefficients have been used in powerlifting to help identify the overall best lifter. The goal of these coefficients is to allow two lifters to be fairly compared, even if they differ by body weight, age, and gender.
Each have their own advantages and drawbacks, usually related to the weight class of the lifter (e.g. favoring heavy or light lifters). You can review a highly technical analysis of the different scoring models in terms of which gender and weight class each model “favors.”
For a more complete account of the history of these coefficients, please see this review by Physical Culture Study.
Below are the definitions of the scores provided by this calculator.
Introduced: 2019
Still in use: Yes (USAPL, USPA)
DOTS (Dynamic Object Team Rating System) is a relatively new method for comparing powerlifting performance across gender and weight class. In the IPF’s 2020 evaluation of scoring models, DOTS ranked 2nd to the IPF GL formula in terms of overall scoring efficacy.
Outside of the IPF, DOTS appears to be gaining popularity amongst powerlifting federations.
The DOTS score is used by the USAPL and USPA in assessing the “best lifter” award for non-master lifters. For master lifters, the McCulloch coefficients are applied.
Introduced: 2020
Still in use: Yes (IPF)
IPF GL points are used by the IPF and IPF affiliates (including Powerlifting America) when ranking the best lifter of a competition. It officially replaced IPF Points in May 2020 as a more fair and balanced way to accurately assess powerlifting performance.
It ranked first in the IPF’s 2020 evaluation of scoring methods for accuracy and efficacy.
Introduced: 1995
Still in use: unclear
The Wilks Coefficient, often referred to as the Wilks Score, was introduced in 1995. It was developed by Robert Wilks, CEO of Powerlifting Australia, as a method to compare the strength of powerlifters across different body weights. The Wilks Score quickly gained popularity and was adopted by many powerlifting federations worldwide as a standard measure of relative strength.
The popularity of the Wilks scoring system began to wane in 2019 when the IPF switched over to using the original IPF Points coefficient and then, a year later, the updated IPF GL Points coefficient.
Introduced: 2020
Still in use: Yes (Powerlifting Australia)
In 2020, Robert Wilks updated his original Wilks coefficient. This is often referred to as the “Wilks 2” or “Wilks 2020” coefficient.
This updated Wilks formula was not adopted by the International Powerlifting Federation (IPF), which had already switched to using the IPF Points system in 2019, also developed by Robert Wilks.
The Wilks 2 formula aims to address some of the criticisms of the original Wilks formula, particularly the perceived bias towards extremely light and heavy lifters. It uses a different set of coefficients to calculate a lifter’s score.
Wilks 2 ranked third in the IPF’s 2020 evaluation of scoring methods for accuracy and efficacy.
The most prominent usage of the Wilks 2 formula occurs within Powerlifting Australia.
Introduced: 2019
Still in use: No
IPF Points replaced Wilks Score in 2019 when determining the best lifter within IPF competitions. It placed last in a 2020 evaluation of scoring methods and replaced shortly thereafter by IPF GL.
Hiring a powerlifting coach can benefit both beginner and experienced athletes. Many considerations must be made when searching for the right coach.
Beginner powerlifters should find a coach willing to conduct in-person training to help master the technique and form of each lift. Since the big three (squat, bench press, and deadlift) are technical lifts, in-person feedback can reduce the risk of injury and developing poor movement patterns.
Experienced lifters can train with an online coach, where they send videos for form/technique analysis and virtual feedback. Social media and other online platforms make it possible for athletes to access a larger pool of coaches.
In either case, it’s important to note that an accomplished lifter doesn’t always equate to a skilled coach. As such, consider interviewing candidates to learn more about their coaching style and experience.
Use the following list of questions to help discover the right powerlifting coach before investing in a program.
[Read more…]Powerlifting To Win was a site dedicated to the sport of powerlifting. It became particularly well-known for its review of different powerlifting programs and articles dedicated to various aspects of programming theory.
Unfortunately, sometime in 2022 the site went offline. It may come back online at some point – I’m really not sure.
I’m not sure if it’ll come back or not, so I wanted to collect a bunch of links to archived versions of its most popular articles so they’re still easy to access.
[Read more…]Powerlifting is a sport where records are made to be broken. There’s a constant drive to smash old records and set new ones. That’s why we’ve rounded up the current all-time powerlifting world records that lifters are aspiring to beat.
The categories we’ve covered for men and women are:
Both raw and equipped world records are shown. All recognized powerlifting federations are included, such as the IPF, USAPL, USPA, BPC, WPC, WRPF, and RPS.
[Read more…]Powerlifting is a popular strength sport that involves the squat, bench press, and deadlift at a maximal effort for 1 repetition. Unlike bodybuilding, powerlifting is an objective sport; you either complete the lift or don’t.
However, judges subjectively decide whether you execute the lift properly based on set standards. A critical component of the sport’s standards is the powerlifting commands which are specific to each of the three lifts.
The judges are responsible for giving you the command and ensuring you follow them correctly. This article will cover the powerlifting commands for the squat, bench press, and deadlift. Learning and practicing the commands is critical to a successful meet prep. Keep reading to find out more!
[Read more…]After Laurel Hubbard made history by becoming the first openly transgender athlete to ever compete in an Olympic weightlifting event, the spotlight on trans lifters has intensified.
Since 2003, when the first policy for transgender athletes at the Olympic level was introduced and more than 63,000 athletes have taken part in the Games. However, of that 63,000 Olympians, only two have been trans, and only one has won a medal.
[Read more…]Hex bars, aka trap bars, are becoming more widely used. Popular hex bar exercises include hex or trap bar deadlifts and hex bar shrugs.
But how much does a hex bar weigh? Accurately tracking your weights is essential for progressive overload, especially if your goal is hypertrophy. But without knowing the hex bar weight before adding weight plates, it is hard to precisely track weights over time.
Unfortunately, the weight of a hex bar (or trap bar) differs between various makes and models. Your gym’s brand and type of hex bar will determine its weight.
We’ll review some of the most commonly used hex bars and describe how much they weigh, so you can more accurately track your lifts in the gym.
[Read more…]Pre-workout supplements are extremely popular in the sports nutrition industry. The vast majority of people that are serious about training use some form of pre-workout. Not to mention, there are hundreds, if not thousands, of pre-workouts to choose from. A good pre-workout supplement increases energy, focus, endurance, and power, so it’s no surprise that pre-workouts are so attractive.
Some gym-goers rely so heavily on pre-workout that they won’t even train if they don’t take pre-workout. Despite the fancy marketing claims and social media ads, pre-workout supplements aren’t essential. And it may not be a good idea to take a pre-workout every time you step foot in the gym.
So how much pre-workout should you take?
In this article, we will explore that question in-depth and provide you with some things to watch out for when buying pre-workouts.
[Read more…]Creatine and caffeine are two of the sports nutrition industry’s most studied, effective, and popular dietary supplements. However, there are many misconceptions about these two ingredients, which confuses consumers about what to take, when to take them, and their benefits.
Not to mention, creatine and caffeine are often combined within supplement products, such as a pre-workout. This article will cover the key differences between creatine and caffeine and answer the commonly asked question, “does creatine have caffeine?”
[Read more…]Bodybuilders looking for a boost have been chewing on gummy bears for years as they’re sweetened with corn syrup and dextrose. Both these ingredients are fast-absorbing carbohydrates, so they’re utilized by the muscles far quicker than any food that needs to get broken down by the digestive process.
But there’s a new type of gummy that’s been making waves in the fitness and athletic world. Pre-workout gummies, weight loss gummies, keto gummies, CBD gummies and gummies that give you even more extra energy are flooding the market as brands like USN capitalize on their popularity.
Take a look at how gummies are changing workouts and exercise regimes and how the market for these chewables is on the rise.
[Read more…]Keen to combine furthering your education with your passion for powerlifting? It turns out there are several colleges and universities across the US that not only have impressive powerlifting programs, clubs, or active groups. Plus, many of the schools on this list offer scholarships for anyone who wants to build their career in this sport.
We’ve rounded up the top 10 colleges and universities that every powerlifter should consider if they want to progress in this sport while studying.
In this list, we’ll take a deep dive into what each institution offers, and why it’s a top choice.
[Read more…]Pre-workout is growing in popularity. One study estimates that 30% of young adults take an energizing pre-workout supplement, making them the second most popular supplement behind multivitamins.
Pre-workout gives you more energy for your workouts, improves your anaerobic peak, and boosts power output. Some lifters rely on their pre-workout supplement to break through fatigue and plateaus and keep progressing in the gym.
But what about when you travel by plane? Can you bring pre-workout with you? What are the restrictions? Should you pack pre-workout in your carry-on bag or your checked luggage? How should you declare your pre-workout, so it makes it through customs?
We’ll review the rules for taking pre-workout on a plane to ensure your pre-workout supplement doesn’t get dumped out before you board.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Second Set Last (SSL) is a variation of the 5/3/1 training program. It applies the training max percentage used for the second set of main work to the supplemental work for 5 sets of 5 reps.
[Read more…]Below you’ll find a printable PDF loading chart for converting kilograms to pounds. It will show you exactly which KG plates to load onto the bar for any given weight.
You can download and print this PDF to use for your powerlifting meets.
[Read more…]