Here is a documentary about the 2006 World Champion in the 69kg category, Vencelas Dabaya.

It follows him on a visit to Cameroon, where he began his weightlifting career.

And you know which gym he visits? That’s right, the now infamous Makeshift Platform gym.

The whole thing is en français, but you can get a good idea of what is happening just from the visuals.

If you happen to speak French and find interesting tidbits, please share them in the comments.

Update: Thanks to JT who provided a summary.

In the first few minutes he talks about how after watching the 1992 Olympics he decided he wanted to train to be the strongest man in the world, to the dismay of his parents. As his father was dying, he promised him he would wear the name Dabaya when becoming world champion, which of course he did. He says being strong is a huge badge of honour and source of pride for every men in Cameroon.

Once in Yaoundé, he recalls how as a kid he would sneak through a hole in the wall so he could see the men train. From the small bits we hear him talking to other lifters, I get the feeling he’d be a decent coach. The guy we see at 6:25 finished third in Africa in the 105kg, and they decide to have a C&J competition the next day. That leads to a discussion in which Dabaya bemoans that poor life habits (particularly alcohol use) stunt the development of Cameroon’s weightlifters.

Before the C&J challenge, he explains that Weightlifting is hugely popular in Cameroon, second only to soccer. He says the city is packed with little rudimentary gyms. The sport is very much alive in the country and an endless source of pride, since about 80% of Olympic medals won by African countries are won by Cameroon.

The coach you see at 10:24 is the national team coach. The young kid struggling to compete the C&J at 10:58 is challenged by Dabaya, who promises him 1000 CFA if he makes it in under three attempts.

At 13:32 he explains why he moved away from Cameroon. He had realized his skills had outgrown the place and was scouted by the father of his coach in the video. He moved to a small village in France, eventually becoming a French citizen.

His coach then explains that Dabaya’s weakness is the snatch. Not in terms of strenght or ability, but because he is struggling mentally with the 150kg barrier. He is seeing a sports psychologist to deal with the issue.

We then see him in Tehran for a small tournament. There, he refuses to walk the 500m to the stadium, instead prefering to wait 30 minutes in the cold for the bus. He bombs at the snatch, and finishes 2nd at the tournament.

In the closing moment, as cool already pointed out, he declares : “I don’t care who’s going to be at Beijing. I’m not going to TRY for the podium. I AM going to BE on the podium at Beijing.”

Kublaire commented that

around 5min in he mentions that “in France they have chalk, but in Cameroon they just use dirt, and that its been that way for a while.”

Thanks to reader Tom who dug it up and posted this video in the comments of the Re: Makeshift Platform post.

Vencelas Dabaya Documentary is a post by Gregor from All Things Gym.

Here is a weightlifting wallpaper to replace your boring desktop backgrounds.

I thought to myself, why not combine 2 things I enjoy, Black & White photography and watching Dmitry Klokov lift heavy things.

So I took the still from his 250kg Paused Front Squat, removed the other people who were in the gym and made it a high contrast Black & White wallpaper.

Download:

• klokov-front-squat-wallpaper.jpg 311kb (1920 x 1080 px, right click + save as)
• klokov-front-squat-wallpaper.tif 9mb, if you want to fiddle with it

I think the upper right hand side would lend itself perfectly for a motivational quote or something. So feel free to add your text to the tif and share your version in the comments.

Small Preview:

Dmitry Klokov Front Squat Wallpaper is a post by Gregor from All Things Gym.

Here is a Questions & Answers session with Finland’s fastest, Milko Tokola.

If you have been around, you have seen a couple of his training videos posted here. He is so fast, his videos almost look sped up. So I thought it would be cool to get to know him and his training a little better.

Sponsors: Does your company want to support his talent? Contact Milko on Facebook.

Thanks to Milko for taking the time.

Please leave your comments & feedback below and subscribe to his YouTube Channel (Here is his new channel.).

Your feedback please: Who else would you like to see a Q&A with? What better Questions could I ask next time?

Milko Tokola Questions & Answers is a post by Gregor from All Things Gym.

There has been a bit of talk about the “correct” way to do barbell rows.

For example read Paul Carter’s recent posts about Pendlay Rows. He performs them with 100kg using excellent form.

Now, I am not saying that doing very strict form is not something we should strive for, but as you can see in the video below, even the great Ed Coan did what some would consider cheat reps (with 184kg /405lbs).

Both forms can have their place in training as they are almost different exercises.

I would go as far as saying that a bit of momentum from the start is tolerable, even on Pendlay Rows. As long as you finish the movement without doing the overly jerky motion at the top, when max contraction occurs.

TL;DR: Strict form is awesome. Should body English creep in, so be it.

Update: Paul asked Ed about the rows and here is what he said:

A little of both. I always felt that if I did them too strict, I only felt it in my arms from pulling with them too much. I pictured them like a rower in a boat. The movement stretches more and is a little safer. It worked for me!! Hope this answers your question. Take care, Eddy

There you have it, just as I said above, both can have their place in training.

Thanks to the anonymous submitter.

Ed Coan Barbell Rows Video is a post by Gregor from All Things Gym.

Does this count as a barbell complex?

Here is Colombian weightlifter Tavo Sanchez with a Squat Yoke Walk Squat combo.

Anybody tried this or something similar?

Ejercitando las Piernas

Via NorthSport Olympic Weightlifting

Squat – Yoke Walk – Squat Combo is a post by Gregor from All Things Gym.

Meanwhile in space …

If you didn’t know, yes, even the ISS has a squat rack.

To minimize muscle loss and decrease in bone density due to micro gravity the astronauts on board of the International Space Station have to do various exercises.

In the video below you see Astronaut Sunita Williams touring the space station (watch the whole 25min video if you have never seen a tour of it).

She shows Advanced Resistive Exercise Device (ARED). It allows them to perform 29 different exercises including deadlifts, squats, calf raises, hip abduction and adduction, bench press, overhead pres, bicep curls, tricep extension, and upright rows.

I wonder who the ISS PL Raw record holders are …

Scott Kelly does some half squats, calf raises, deadlifts, overhead pres, rows and curls.

Michael Fincke at least hits parallel on his squats.

Now some of you might say “Booo, that thing looks way too complicated! NASA should’ve consulted me before they put it into space”. You have to understand that they are doing some very delicate experiments in there. Every little bit of unnecessary vibration has to be avoided. That is why the ARED looks like it is almost free flying.

NASA build it as simple as possible, but not simpler.

Also on board are:

• cycle ergometer (similar to a stationary bicycle)
• treadmill (can be loaded with 66 per cent to 100 per cent of the subject’s body weight to determine the strength of the workout)
• Resistance Exercise Device (RED) consists of a pair of canisters attached to a pulley system and harness to mimic weightlifting on Earth

I was wondering how often they have to exercise and found this:

Astronauts participating in space shuttle missions, which are usually two weeks long, exercise for approximately 30 minutes per day. Astronauts who live on the International Space Station (ISS) for much longer periods of time are required to exercise for approximately two hours per day.

Squats in Space is a post by Gregor from All Things Gym.

Remember Siamand Rahman, who at the Paralympics in London was red lighted after his 301kg attempt for his uneven lockout?

Here he is with a 305kg (672 lbs) Raw Bench Press.

No, No, No Bench – No wraps, no lift off, no arch.

What a beautiful lift … Probably my favorite Bench Press video so far.

Hat tip to Anton.

Siamand Rahman 305 kg Bench Press is a post by Gregor from All Things Gym.

Once again many thanks to reader Soiren.

Just like he did with the Klokov & Akkaev in Camp Chekhov, the Checking in with Akkaev or the Russian’s Way to the Olympics videos, he took the time to translate some of this 60 minute Mikhail Koklyaev interview (video below).

It is great to have people like  you on board!

Here are some of the the things Misha had to say:

What can you say about the performance of our country on London Olympics 2012?

I want to separate my answer to this into two parts: one part is a good one, and the other is a not so good one.

The first part is in regards to those athletes who had been preparing and went to the Olympics, not to those who had been preparing and didn’t go there. Those guys did really good job and it was really titanic work they done.

Without any commanders and without any commands, without any tactics and strategies – only will and talent  I watched our team competing and I noticed one thing – noone had a fire in their eyes, only fear.

They were like penal battalion, who are going to the last fight and are scared to ever step back, or they will get shot. they lifted with help of fear, and actually fear is a great power.

Big thanks to our team and what they have done for the country. I think that considering our current condition of national weightlifting community it was an excellent performance, even without a single gold.

If there were good commanders – there would be golds. That is all. And i am not grudging that I didn’t go there. We may dream all we want, so what? I wasn’t Olympic champion nor wasn’t world or European champion, but I don’t feel sad because of that. I have a barbell and plates, when I need to I can snatch, when I need to I can clean and jerk, so that’s it. That’s for the first part.

The second is in regards to our authorities [implying coaches]. But about authorities we either speak good, or nothing. So I will speak nothing. That is it, such a short second part.

What can you say about breaking plateaus in strength training?

The first thing I want to say is that if you are plateauing, it doesn’t mean that it is time to up your mega-vitamin doses, if you’re taking them [implying PEDs]. You should look closely to your routine and training process. It definitely worth changing the plan.

The best method to change your plan is (and it works 100% of the time) – to cut intensity (as in weights on the bar) to around 60-70% and work on volume – reps and sets.

Forget about PRs, forget about shit like “I deadlifted 300kg today, and i am going to deadlift 350kg in half a year following this plan”, forget it.

Just cut your weights, stop going for 1RM once or twice a month. If you have a plateau, then you can say that you’re in the pit.

It takes a lot time to escape from there, and actually I am in the same place right now. Before the Worlds championships 2012 I was in the best shape, but then at some moment I forgot the need to stop and as a result I didn’t even get to a final during World championships.

So, to escape a pit of plateau you gonna do volume. Relatively little weights, and more reps. That’s it.

And don’t be afraid of your upcoming meets, lower your weights nonetheless. And increasing your mega-vitamin doses and supplements won’t work until you change your plan. Sometimes you should just forget [your ego] and work like a robot with little weights for volume

Soon it will be time when your body will tell you when you’re ready for PRs. You will walk across the gym and see a 320 kg barbell on the floor (and your previous PR was 300kg), and you will know intuitively that you can lift it, when you’re ready.

At least this is how it works with me. So don’t hesitate to just do routine work, volume work with small %s, with good amount of reps. But, that doesn’t mean that you should do 15 reps, 12, etc, no.

For example, if you squat – squat 5×5. My best squat is 360kg, I take 270-290kg and squat 5×5. Every workout. The same with deadlift. My best DL is 415kg [Interview was done prior to his 417.5kg Deadlift], and I don’t put more 320-330kg, and this is not even more often than once a month. Usually it is no more than 300kg. That’s it.

Question about recovery. What to do for post-training soreness in joints and ligaments?

Stretching.

Well, there is some trivial inflammations. For example, a few months ago I had a pain in my elbows, especially at presses. So I went to a doctor, asked what should I do.

Even while resting I still had an ached elbow. Doctor said, that it was just a trivial inflammation, and I should just warm-up more.

It will go off with time. So I began doing a lot of warm-up.

Did triceps cable push downs with very little weight and for a lot of reps: 15, 20, 25, even 30, before my press workout.

Or did overhead extensions with 8 kilos for 30 reps, 3-4 sets. I warm-upped for 30 minutes, and the result was no pain during bench press.

So there is different types of pain. If you have a real injury, like you tear something (for example when it crackled while you were lifting), then it is real clinic and you must see a doctor and take a break from training.

Then there is a pain as a result of too much loading, and you should begin stretching it.

As an example if your knee is hurt (a ligament just above your kneecap), begin to massage your hips, stretch them. And also lower back.

Because legs are connected via… um… butt (laughter) so legs are connected via butt, and butt is connect with lower back, so stretch it all.

In all seriousness, one chiropractor after I said to him that my knees were hurt, said to stretch my lower back. I began stretching lower back, then he said to stretch groin area. After it he told me to stretch quadriceps, and then the pain in the knees was gone. That’s it.

If the pain is under the knee cap… It is treated easy, guys: just forget about big kilos.

Start to work those muscles purposefully, as in pumping it. Sit on the leg extension machine and do it for high reps. If you don’t have it – take a dumbbell and do the same on a bench. That’s it

There should be a prophylaxis. Warm-up, stretch, use warming gels. To treat an injury you should first take off an inflammation.

Mikhail Koklyaev Interview on Olympics, Breaking Plateaus and Recovering from Inflamed Elbows is a post by Gregor from All Things Gym.

Lots of people ask what are some decent numbers for my age / bodyweight?

Australian weightlifting coach Myles Wydall made a little calculator just for that.

You enter your PB (choose from various lifts) and it estimates what you should be able to do in the other lifts. He says, that it is using data from an elite lifter.

Weightlifting Standards Calculator is a post by Gregor from All Things Gym.

Because I am always eager to learn from people stronger than me, here is an awesome guest post with practical tips on how to increase your ever lagging Overhead Press.

I found it really helpful as John shares his training frequency, sets & reps and some tips you may haven’t considered yet.

If you enjoyed this article too, please share it with a friend .

Update: Discussion on Reddit.

My name is John Phung and I run a blog over at JohnPhung.com.

I’m 5’4” tall, weigh 200 lb, and can overhead press over 250 lb after a couple of years of training.

While not shattering any world records at this body weight, it’s probably a little higher than the average person lifting weights at the gym.

Gregor asked me to write a short blog post about my approach and success with the overhead press, so I’m going to share with you some of the different techniques, insights and approaches that have worked for me in the past. They have helped me overcome plateaus and consistently hit new PRs in the overhead press. They have worked for me, and they might work for you too.

Looking back at my training logs, there are a few things that stand out which have contributed to continued improvements in the overhead press:

1. Increasing Total Body Stability
2. Improving Triceps Pressing Strength
3. Utilizing The Stretch Reflex

1. Increasing Total Body Stability

You need a rigid torso to stabilize your body as you press the barbell overhead. If the torso is not rigid, your body will start to wobble which will then affect your ability to press the weight up, potentially leading to a missed rep.

Unlike a seated press where you’re sitting in a chair with a back rest to stabilize your torso while you press the bar overhead, the standing overhead press relies on you to stabilize your entire body to effectively push the bar up.

Here’s how I do it:

Shoes

Everything from the ground up must be solid and tight, and that starts with the shoes.
Weightlifting shoes adds stability to all my lifts, and that includes the overhead press. The soles of my Nike Romaleos 2 are flat and have a wide surface area which keeps my feet welded to the ground.

Mental Cues For Increased Stability

Prior to initiating the overhead press, there are 4 cues that I use:

• Chest up
• Squeeze glutes
• Squeeze quads
• Flex abs

I also stick my chest up, which naturally contracts the muscles in the upper back and puts me in a better position to press the bar overhead.

Squeezing my glutes makes my hips rigid and flexing the quadriceps ensures that your knees are locked in place, and guarantees that a heavy overhead press doesn’t suddenly transform into a push press.

Flexing the abdominals keeps my upper body tight and helps prevent me from excessively leaning back.

To stabilize the core even further, I wear a belt during my heavier sets.

Trunk Training

Personally I don’t train my core directly. That is, I don’t do any isolation exercises for my abdominals. What has helped me are L-sit chin ups and L-sit pull ups, which are excellent exercises that hits many muscle groups at the same time, killing many birds with one stone.

Another way to get in some lift-specific core work is quite simple: What I do at the last rep, last set is lock the bar up at the top, and then hold it there for as long as I can.

Usually your body starts shaking before you have to lower the bar.

2. Improving Triceps Pressing Strength

The triceps are involved with upper body pressing movements utilizing the arms, so strong triceps are key to a big overhead press.

With the incorporation of reverse grip bench presses into my training, my triceps strength has improved. This has transferred well to the overhead press.

I ended up switching to the reverse grip bench press because I was experiencing forearm pain (of all things) with a conventional bench press. Also, I would periodically feel pain shooting down my arms from my shoulders.

The reverse grip bench press places a little more emphasis on the triceps compared to a regular bench press with a pronated grip.

Although depending on the equipment you have access to, whether you use a spotter or not, and your comfort level gripping a barbell backwards, unracking it and carefully moving the bar over your face, neck and chest without it slipping out of your hands, it may not be for you.

Alternatively, the close grip bench presses would work well to develop triceps pressing power.
Stronger anterior deltoids and triceps developed from heavy triceps-centric bench presses has helped me in grinding out the reps, push past sticking points and lock out the bar at the top of the overhead press.

3. Utilizing The Stretch Reflex

The hardest part of the overhead press is the the first rep. If you’re performing the overhead press without pausing at the bottom and if you’re like me, you’ll find that the second rep is often easier than the first.

The reason why is that the first rep is pressed from a dead stop, but the second rep benefits from the stretch reflex of the muscles in the arms, shoulders and to some extent the hips and abdominals.

If you’re pushing for a 1 rep max, you may have the strength to press the barbell up if only it would clear your chin, but if you can’t get past the initial hurdle of the first few inches of the movement, you will miss the rep.

The trick to get over the hardest part of the press is to set up the exercise so that you can initiate a stretch reflex at the first rep.

I discovered this by making 2 adjustments: narrowing my hand position on the bar, and raising the initial starting position of the bar on my power rack.

Closer Hand Position On The Bar

When I first started, I used to press with my pinkies on the powerlifting bar markings on the bar.
Take a look at my “before” technique:

Although it was wider than what the Press instructions in Starting Strength has recommended, it felt more comfortable at the time and I still managed work my way up to a 235lbs overhead press.

The bar touched my upper chest as I unracked it, and I had to press from a dead stop.

After reading some articles on the press, reviewing the press chapter in Starting Strength 2nd edition and watching videos of people who could overhead press more than I could, I decided to experiment with a closer, more “proper” grip for the press.

After bringing my hands closer together, I noticed my elbows came forward and the initial bar position naturally rose up towards. So now instead of the bar touching my upper chest, it was now positioned at the middle of my neck.

This lead to the next adjustment I made:

Setting The J-Hooks Higher In My Power Rack

Previously, I set the J-hooks of my power rack so that the bar was at armpit level, which coincidentally is the same position as my low bar squat.

Now, because the closer hand position caused the bar to start at a higher position, I decided to try raising the J-hooks on my racks so that I don’t need to dip down as much to unrack the bar.

While this is not necessary, it takes away any wasted energy from having to partial squat the bar off the J-hooks to get into position to press.

Initiating the Stretch Reflex

To initiate a stretch reflex on the first rep of the overhead press, here’s what you do:

Unrack the bar so that the initial starting point is at the Adam’s apple. This should be natural if you have your hands close enough together, just outside of shoulder width.

Step back into position, then when ready to press (see the mental cues earlier in the article), drop the bar down an inch or so towards the clavicles to initiate the stretch reflex.

You should find that the first repetition will feel much easier and more explosive compared to pressing from a dead stop.

Here’s what it should look like. It’s a little hard to see from this angle, but note the closer grip, higher starting position, and the slight dip of the bar before initializing the concentric part of the movement:

Is This Cheating?

Now I know what you’re saying, it’s not a strict press! I know, but it’s still an overhead press nonetheless.

Some would consider this “cheating”, but I don’t think cheating is the right word. Even with a stretch-reflex, I am utilizing the same muscle groups to get the weight up.

My understanding of cheating in lifting weights when it comes to the technique itself is using momentum (ex. swinging the dumbbell in a dumbbell curl), using different muscle groups than the one intended to help drive the weight up (ex. leg drive in the overhead press), or changing your body position to help get the weight up (ex. excessive layback in the overhead press).

Would a touch-and-go bench press be considered cheating? Or a squat that does not pause at the bottom be considered cheating? These movements would get a bigger bounce than the overhead press simply because they start from the top of the movement. With the overhead press, the bar is at my Adam’s apple, then dips down a few inches towards my clavicles.

I’m not against a strict press at all, but I believe to limit yourself only to pressing from a dead stop will limit your strength gains.

I’m sure by using a stretch-reflex in the overhead, I would be able to press more during a strict press where the bar starts at the clavicles.

In the end, my goal is to become stronger. Using the stretch-reflex in my lifts is just one way I will do it.

A Note On Progression, Training Frequency, Sets and Reps

The last thing I want to touch on are what helped me progress and sets and rep ranges that I’ve used in the past.

Progressing With Fractional Plates

First of all, fractional plates are an important tool in my toolbox for continued progression in the overhead press, along with the other lifts I practice.

The overhead press was the first lift to stall during the initial stages of my training, and microloading with fractional plates allowed me to make tiny increases in weight, which then added up to bigger numbers over time.

Although not necessary, fractional plates are a worthwhile investment that I recommend. It is a valuable training tool that you’ll most likely use time and time again. And not just for the overhead press, but for any other exercises involving a barbell as well.

Training Frequency, Sets And Reps

Initially, as part of the standard Texas Method template, I alternated bench presses with overhead presses every other training day.

For those who are unfamiliar with the Texas Method, generally there are two different training
weeks. When it comes to bench press and overhead press, it looks like this:

Week A

• Monday (Volume Day): Bench Press 5×5
• Wednesday (Recovery Day): Overhead Press 3×5
• Friday (Intensity Day): Bench Press 1×5

Week B

• Monday (Volume Day): Overhead Press 5×5
• Wednesday (Recover Day): Bench Press 3×5
• Friday (Intensity Day): Overhead Press 1×5

I continued alternating bench presses with overhead presses with different rep ranges over time, but eventually I wanted to improve my bench press so I decided to bench twice a week (Mondays and Fridays) and overhead press once a week (Wednesday).

This simplified my training so that all weeks are now the same (in other words, there are no “Week A” and “Week B” when it comes to bench press and overhead press).

Since I train the overhead press only once a week now, I’ve combined elements of an “Intensity day” along with a “Volume day”.

Generally, I work my way up to a heavy set, and then add a back off set or two (or more).
For the back off sets, I’ll try to hit some repetition PR’s if possible. That is a 2RM, 3RM or 5RM.

Currently I’m experimenting with back off sets of 8-10 (and possibly more) reps. I find that at higher reps, my limiting factor is my ability to stabilize my torso.

I find that working up to a heavy set, followed by a bunch of back off sets provides me with both the intensity and volume I need to drive up progress while only hitting the overhead press once a week.

Summary

If you’re struggling on improving with the overhead press, give these techniques and strategies a shot. Through experience and trial and error, they have helped me reach a 250 lb+ overhead press.

Keep breaking PR’s, and keep adding weight to the bar!

About The Author

I’ve “lifted weights” and worked out on and off for many years before seriously engaging in a structured training program. I’ve done Starting Strength from November 2011 to March 2012, and have been running Texas Method ever since. I train at home, alone, in my basement home gym.

Find out more about me at my blog over at JohnPhung.com.

3 Ways To Increase Your Overhead Pressing Strength is a post by Gregor from All Things Gym.

Just wow! Here is a blast from the past by Armenia’s Ashot Danielyan.

In the video he goes 200kg, 210kg and 215kg in the Snatch and 250kg, 262.5kg in the Clean & Jerk.

The greatest total ever recorded?

From his wiki:

The 1999 and 2000 European Champion, he initially won a bronze medal in the men’s super heavyweight (+105 kg) weight class at the 2000 Summer Olympics, but was stripped of the medal and suspended following a positive drug test.

Thanks to Everett for making this epic edit.

Thanks to Dan for submitting.

Ashot Danielyan 215kg Snatch 262.5kg Clean & Jerk is a post by Gregor from All Things Gym.

With all the mobility exercises we have seen over the past years it is easy to lose track of the most effective ones.

That’s why I put together a resource page of the ones I liked most.

Check it out at allthingsgym.com/mobility101

Mobility 101 Resource Page is a post by Gregor from All Things Gym.

Documentary time …

Here is a weightlifting classic:  ”School of Champions: Bulgarian Training Documentary”.

Featuring: Max effort lectures from Ivan Abadjiev to a crowd of drained lifters.

School of Champions: Bulgarian Weightlifting Training Documentary is a post by Gregor from All Things Gym.

Here is a quick read if you are interested in how the Russian’s designed their training back in the days.

The paper is called The Russian Approach to Planning a Weightlifting Program [Preview Below] and is from 1995. So what was considered new then is already 17 years old by now.

Still interesting to see how they did their exercise grouping based on the varying effects on the human body etc.

Download: Available on Google Docs (choose ‘File’ – ‘Make a copy’ or ‘Download as’)

Below are some excerpts from it.

Exercise Grouping

The model presented here (Tables 2 and 3 below) is that of the national weightlifting team of the former Soviet Union.

To reach their highest potential, Soviet weightlifters must also include supplemental exercises such as squats, power snatches, and power cleans.

We combine different types of snatch and clean and jerk exercises in order to obtain the optimum results in the competitive lifts.

These types of exercises are classified into five groups (although some coaches put squats and pulls in one group):

1. Classic snatch; Power snatch; Classic snatches from different starting positions; Power snatches from different starting positions.
2. Classic clean; Power clean; Classic cleans from different starting positions; Power cleans from different starting positions.
3. Classic snatch pulls; Classic clean pulls; Classic snatch pulls from different starting positions; Classic clean pulls from different starting positions; Bend-overs (good mornings with a barbell behind the neck).
4. Back squats; Front squats; Splits (lunges).
5. Classic jerk; Push-jerk; Push-press; Arm and shoulder exercises (press behind head, military press, etc.).

The first four groups emphasize overload in the lower body while the fifth group emphasizes overload in the upper body.

To avoid overtraining, one should combine the first four groups with the last group. This training structure is based on just one group of exercises per workout, as seen in the following example:

• Monday: 1st and 4th groups
• Tuesday: 5th group
• Wednesday: 2nd and 4th groups
• Thursday: 5th group
• Friday: 1st, 3rd, and 4th groups
• Saturday: 2nd and 5th groups

Alternating high intensity workouts with medium and low intensity workouts will help the weightlifter to recover properly and will prepare him or her for the next workout. According to this distribution, we plan and predict our intermediate goals.

Table 2: Example of Macrocycle Training, 5 Phases: Hypertrophy, Transistion to Basic Strength, Basic strength, Strength & Power, Peaking

Table 3: Example of the Workouts in each Phase

Preview

The Russian Approach to Planning a Weightlifting Program [Paper] is a post by Gregor from All Things Gym.

After the recent Steroids in Powerlifting and Olympic Weightlifting post I was interested in the number of athletes who got caught for a certain banned substance.

Thanks to Anton, whose ninja like spreadsheet skills made counting the top 10 super easy.

The data comes from the IWF sanctioned athletes page.

As you can see taking something that contains Metandienone (Methandrostenolone, trade names Averbol, Dianabol, Danabol) is probably not the smartest choice. Out of 209 positive tests, 93 were for this stuff …

Here are the corresponding numbers.

Here are the raw data. Click on “Pivot” to sort them for number of occurrences.

Top 10 Banned Substances Weightlifters Got Caught With is a post by Gregor from All Things Gym.

(Originally published in September 2012)

Here is a special about Kazakhstan’s Number Waaan, Ilya Ilin. It shows some amazing training lifts he did prior to the London Olympics.

• 196kg Snatch (at 14:45) after missing 190kg 6 times.
• 240kg Clean & Jerk (at 15:30).

Update: Video with subtitles from Vladimir. Thanks again buddy!

Ilya Ilin: Science of Victory, English Subtitles

Transcript

“I am confident that the example set by our Olympians will bring up hundreds of future champions…”- Nursultan Nazarbayev
Year 2012, Almaty

Crowd chanting: “Well done Ilya!”

Ilya Ilin: Congratulations! This is our medal!

In spite of tiredness, in spite of pain, to beat yourself, to overcome the circumstances, no time for stopping, to reach the impossible – to win.

August 2012

Kazakhstan is celebrating the excellent performance of their athletes at the London Olympic Games.

Team Kazakhstan has taken the 4th place in the amount of records that was set, only losing to US, China and Russia.

In the overall medal count table, Kazakhstan has taken 12th place, with 13 medals. 7 Gold, 1 Silver and 5 bronze.

• Alexander Vinokourov
• Serik Sapiev
• Ilya Ilin
• Zulfiya Chinshanlo
• Maiya Maneza
• Svetlana Podobedova
• Olga Rypakova
• Daniyal Gadzhiyev
• Marina Volnova
• Guzel Manyurova
• Ivan Dychko
• Akzhurek Tanatarov
• Adilbek Niyazymbetov

Astana 2012 (Capitol of Kazakhstan)

Nursultan Nazarbayev: As every Kazakh, I am proud that due to victories of our athletes, our national anthem played and our flag was raised 7 times at the London Olympics. Our team has reached incredible achievements. Kazakhstan became one of the sport leading powers, out of 205 national teams. This is a great victory for the whole of our nation. You justified the hopes of our people, my own hopes. On behalf of all people of Kazakhstan, I’d like to thank you and your coaches and each one that participated in forging those victories.

This was the most successful performance of Kazakhstan throughout its whole history. The special joy was brought to the people after claiming the 2nd gold medal, conquered by Ilya Ilin.

Galina Ilina (Ilya’s Mother): I always get asked whether I am watching all the tournaments/championships that Ilya is participating in and I say I don’t. Then I get asked why? Have you not got time? To which I say, you have to understand I only have 1 heart. It is very hard and nerve wrecking to watch.

Ilya became the only 2 time Olympic champion of Kazakhstan.

At the London Olympics, he lifted 185kg in Snatch and 233kg in clean and jerk to make his total 418kg which became the new world record.

However despite the happiness no one really knows which price Ilin paid for this victory.

On the 24th of May, 1988 in Kyzylorda a boy was born with a height just above average, weighing 4.1kg. The parents called him Ilya. The boy was growing up and developing just like all kids.

Nobody even thought that this kid has been gifted phenomenal strength by nature until the day when Ilya came to a weightlifting gym

He didn’t know himself that ahead of him lies an incredible sports career.

In December 2001, at a Kazakh weightlifting championship, a special prize was given to the youngest 13 year old participant from Kyzylorda- Ilya Ilin. In 2005 Ilya wins the Junior World Championship and also wins a senior championship that year.

Doha(Qatar) 2005

Gold in the 85kg category. Result: 386kg. World Record.

In 2006, he repeats his success by getting two gold medals.

In December 2006, Ilya wins the Asian championship in Qatar, with a result of 401kg. 175kg in Snatch and 226 clean and jerk. He then starts preparing for Olympic Games.

Ilya: I am going to keep working and getting ready as the Olympics is the main event, these are all just qualifiers. But the Olympics is all that matters.

Olympic Games of 2008 in Beijing

The world’s attention is attracted by the heavy weightlifting competition. Kazakhstan is represented by Ilya Ilin.

By that time he is 2 times world champion and Asian games champion. At this competition, in spite the injury received during previous competitions, Ilin gets a gold medal.

Ilya Ilin (Beijing 2008): When I tried the 180kg, it actually felt lighter than 175. Although when I lifted the barbell everyone has heard the crunch because the bar went a bit further back. What can I say, at least I still have good elasticity and I managed to hold it. It did hurt a lot indeed. Big thanks to the referees as I think that I wouldn’t be able to hold it up much longer. I didn’t really need the 3rd attempt, but at the same time I don’t think I’d be able to do any other weight, I’d probably break my arm. When I sat down on the podium I felt so easy and free.

Ilin wins with a result of 180kg in snatch and 226kg in clean and jerk and becomes the first Kazakh medallist at these Olympic Games.

The second and the last Olympic gold medal at these competitions for the Kazakhs was brought by the boxer- Bakhyt Sarsekbayev.

At home, the gold medalist Ilin is greeted like a real hero. Pride and glory. But the 20 year old athlete couldn’t even imagine that at home he has a fight which is tougher than the one he faced at the Olympic podium.

The Olympic Games in Beijing has taught him a few lessons. Ilya has managed to prove that he is not only physically strong, but also able to face the difficulties that often happen after a grand competition.

Ilya: From the age of 16 to 20, I was working my way towards this medal, I mean professionally preparing; the workloads were colossal
Physical emptiness, misunderstanding and pain has lead to Ilin training on his own.

The president has found out the problems that were faced by the Olympic champion and during an online conference he’s put an end to it.

Nursultan Nazarbayev(2009): The champion of our Olympic Games is Ilya Ilin. People said all sorts of things. When he claimed the gold, everyone was glad and happy. Now that he’s got a little bit ill and also got a child, so when he can’t do complete some exercise routine, everyone ‘set the dogs’ on him. It’s not right. He couldn’t come to an agreement with sport authorities. Yesterday, I have ordered to sort this outrage and solve this issue. I think Ilya is a good guy. He will continue to train and I am sure that he’ll get us a gold medal in London.

Ilya Ilin: Thanks to the president, I am where I am now. If it wouldn’t be for him, they’d ‘bury’ me.

In history of weightlifting and any sport, there has been a lot of cases when after a big competition, athletes couldn’t handle all the new circumstances anymore. And only real champions find the inner resources to mobilise themselves and prove many times in the future to withstand all the setbacks and show their superiority.

Ilin did come back to the national team but still couldn’t resolve understanding with his coaches.

He offered his friends, Toyshan Bektemirov and Erzhas Boltaev to train him. These young individuals have put a big responsibility on their shoulders- to prepare Ilin for the World Championship in Paris.

Ilya: I wrote an official letter saying that I want Toyashan to be my coach. Full stop. Not because he is mastered, but simply because he watches my back and I do the same for him. He is a very organised, serious person and he became my coach because it’s easier for me. My 2nd coach- Erzhas. I know him for quite a bit, he is a young and talented coach who has a great future in perspective with regards to coaching. So it turns out like this: One lifts well, one coaches well and Toyashan looks after everything else that we don’t have time for.

Coach: We worked out a specific regime for Ilya. His food etcetera was all held under strict control. The stakes were high- the gold of the World Championship.

Not many did believe in their success

Paris 2011

The victory in Paris was a case of principle for Ilin. He ought to have proven to everyone and especially to himself, that he is not done with weightlifting yet.

Wounded but not defeated, he wins. That is why he can’t hold his tears at the reward ceremony.

Ilin: Now all we have left is London and after that, we’ll see. 7 Months of training and it should all be ok.

Coming back home, he is already 3 times World Champion. People in the country started talking already that Ilin is back.

Ilya: Straight after the World Championship, I am performing here. In front of you all, I would like to say that this victory is dedicated the 20 years of our independence. It’s dedicated for you personally- Nursultan Nazarbayev.

July 2012

The only aim he had left was the London Olympic Games; Ilin continues to train using the same regime.

Reporter: This is the morning training of Ilya Ilin and it finishes with him squatting 240kg, it is done to strengthen up the legs of the athlete for the evening training. I am going say right away that for an untrained person like me, it’s not possible to lift this barbell (yanks on the bar). At most you can just roll it, however at the evening training, the Olympic champion will be squatting 270kg.

Erzhas Boltaev: The weekly plan consists of: On Monday he does 95% of his 1RM. So if say he can lift 100kg, on Monday he’ll be lifting 95kg, 85% on Tuesday, 90% on Wednesday. On Thursday he undergoes stretching like you see now, plus a good warm up. On Friday we go for his limit and this is the programme. Pretty much every Friday, the athlete lifts his maximum.

And here is one of the most exhausting trainings of the Olympic Champion (here the clips of missing 190kg 6 times begins).

It doesn’t work out to start with. He is unable to lift it. So it is decided to drop several kilos (back to 170kg – easy, 180kg).

According to what he lifts this week, we write out a programme for the next week.

Toyshan Bektemirov: The diet is pretty strict. Ilya doesn’t eat fried food, fat food. We had few sport doctors that made up a menu for us. At the moment we are following this menu and you can see the results. At the moment he is at his peak.

Reporter: How are you feeling overall?

Ilya: Superb. I am feeling great; I got closer to 240kg which is the Soviet record. Probably need to increase the weight a bit but I think 185kg and 230kg should be enough to win the Olympics.

London 2012

With that sort of confidence Ilin has come up to the Olympic Podium.

Millions of our compatriots have frozen whilst waiting for his performance. The 4th of August became the triumph day in the weightlifting of Kazakhstan. Lifting 233kg in clean and jerk, Ilya Ilin became the first person in the history of his country to become a double Olympic champion.

A lot of people said that his victory in Beijing was just an one off. That in the future he’ll not only be able to overcome but even repeat his success. All that thought so, we mistaken. Ilya has improved his result in London by lifting 418kg, beating his old record by 12kg and set a new world record.

Astana 2012

Nursultan Nazarbayev: We must highlight the world record set by Ilya Ilin, who became the first double Olympic champion in the history of our country. I’ve read in one of the American newspapers which asked, how does this Kazakh lifts such tremendous weights so easy? I think that under this easiness, lays a lot everyday hard work. Well done Ilya. He promised me this victory.

Ilya Ilin: I am 99.9% sure that I will be performing at the next Olympic Games and I’ll bring the 3rd gold medal to us. Of course, I left out the 0.1%, but in a year I’ll be able to tell for sure, but for now its 99.9%. Thanks to all of you, to our people, that stayed close and supported us. We still got few tricks up our sleeves.

A lot of people know that after the Beijing Olympics, using his own funds, Ilya has built a kids sports playground in his town of Kyzylorda. And after the victory in London, his intentions are to develop the sport in his local area.

At the moment Ilin is working on a weightlifting academy in Kyzylorda.

Ilin: In this academy we’ll be developing the sport and other things that are important for Kazakhstan. So that there won’t be just one ‘Ilya Ilin’ shining once in twenty years, but you know possibly few more athletes. After that I want to start education. I want to learn English and Kazakh languages. These are my goals. I want to have a son and get married properly.

So what inspires the Olympic Champion for such victories?

Ilya: The love of life. I love to live, from victory to victory. If I am not doing anything, I begin to hate myself; you always need to do something. If you did something… Conquered your victory, you got that period of time when you can recover and then you need to move on.

In spite of tiredness, in spite of pain, to beat yourself, to overcome the circumstances, no time for stopping, to reach the impossible – to win.

Update: At 13:31 His coach says that Ilya’s training consists of the following formula:

• Monday: he lifts 95% of his best
• Tuesdays: 85%
• Wednesdays: 90%
• Thursdays: he warms up and does what we see him doing in the video (stretches).
• Friday: What is really important, according to his coach, is that Ilya maxes out on fridays (almost every fridays) via Promiscuous Snatch in the comments

Update: Videos of the lifts with slow motion (Thanks to Irish Marc). 196kg Snatch

240kg Clean & Jerk

196kg Snatch Slow Motion

240kg Clean & Jerk Slow Motion

Ilya Ilin Special 196kg Snatch 240kg Clean & Jerk is a post by Gregor from All Things Gym.

Meanwhile in the Ukraine …

Here is Artem Udachyn, who did 200kg/243kg at 168kg bodyweight in the Ukrainian Cup this weekend, with a huge 270kg Jerk.

Artem Udachyn 270kg Jerk is a post by Gregor from All Things Gym.

You have seen Jirka Orsag’s training and competition lifts posted frequently here on ATG.

That is why I am super stoked that I had the chance to chat a bit with the man himself.

Thanks to Jiri for being so generous with his time.

Hope you enjoy this interview.

Stats

Age: 24
Bodyweight: 130kg
Height: 181cm
Weightlifting Since: started in 2000 at the age of 11

Personal Records:

Snatch: 187 kg in competition / 192 kg in training
Clean & Jerk: 241 kg in competition / 240 kg in training
Front Squat: 290 kg
Back Squat: 325 kg
Deadlift: Snatch Grip 250 kg , Clean Grip 300 kg
Push Press: 181 kg x2

First Some Background Information

First off, congratulations on becoming U23 European Champion. So how did it feel when you made it?

Thank you. It was great! This has been my goal for the whole year – win again and set a new European record in the Clean & Jerk!

That goal was reached 100%, and I consider it a good way to end my junior career.

Which lifter/s did you find most impressive in the U23 Euros?

Very impressive was Milko Tokola (FIN), very fast, great technique! I like to watch his training videos!

For those not familiar with you, where do you currently train?

Right now I train in Prague, in the national sport center under the Ministry of Interior, which pays big part of all Czech athletes. Second biggest organization which is “employing” athletes is Dukla Praha, it’s an Army club, but there is no weightlifting.

Who is your Coach?

Pavel Ivanič - We have been working together for about 8 years (from 2004). The first contact I had with him just before the start of high school.

Can you tell me a bit about your sports background? What did you do first? How many sports did have you participated in? How did you get to where you are now?

Weightlifting is my first sport. Love at first sight.

How did I get where I’m now? It’s easy… You just need to hold on and keep training.

And how did you get into weightlifting?

It was in March of 2000. My stepfather knew a local weightlifting coach.
And now I want to see you train here every day or I will find you!
I was lazy guy and the ball was not my best friend, so once he took me to local weightlifting club.

Big guys, barbells and a lot of noise.

I just sat on the bench for maybe 2 hours and watched them, playing with the monster barbells.

After their training, the coach came to me, gave me a small bar and said “show me what you just saw, repeat it” I started with C&J. Then he showed me snatch and after an hour we went home.

Coach stopped me outside and said “And now I want to see you train here every day or I will find you!”.

I was so scared I didn’t stop till today

No it’s true. I liked to go train, it was fun. After a month I was sure I love this sport and I started setting some goals.

First was to get medal from nationals. I had no idea 5 weeks of training will be enough to get it And that was what convinced me to stay with this sport.

Who was your inspiration as a kid?

Guys from the club. They were so big and strong! I had no idea about European or world weightlifting. I had no internet, no Eurosport …

What are your favorite memory / experiences or anecdotes from a competition? What are you most proud of?

Olympics at all. Best experiences, best memories! I’m most proud of I was on Olympic games. Qualification was not easy for us, but we did it and I got a chance. I think I can feel satisfied with my performance and placement. I did my max there.

Let’s Talk Training

Do you train alone or have regular training partners?

As I said, I train in the national sport center. We are 6 professional weightlifter here now.

We train together every day. We are great team. We support each other and so.. I can’t imagine to train alone… I did it most of time when I was on high school… I have no good memories for these times…

What does a typical training day look like?

My typical training day starts at 8:00 with breakfast.

I go to training at 9:00 and start about 10:00. I need a time to warm up…

Weightlifting hurts, but hold on. It’s worth it!Training takes about 2 hours. About 12:30 I have lunch and after I sleep till 15:00, take a little snack and go to next training which starts about 16:00 and takes again about 2 hours.

After the second training a take a snack and we go (up to 5 times a week) to Cryo Chamber. Great recovery!

About 19:30 I have dinner, 22:00 second dinner and sleep.

What other recovery techniques do you use if any?

Like I said before, up to 5 times a week we go into the Cryo Chamber. This I found to be a great form of recovery.

Once a week, usually Friday, I visit a physio therapist.

Massages I have 1 – 2 times a week.

Can you give us a general outline of your programming?

Usually I train 2 hard weeks, and one “easy” week.

Hard means high volume with the biggest intensity I can manage.

Easy means only biggest the intensity I can manage. Just go to the max and that’s it.

It’s very similar to the Bulgarian system, but it’s modified for my needs. I’m not Bulgarian and I have no Bulgarian or Russian “conditions”…

I’m listening my body, which knows better than myself what I need.

When I can train hard, I train hard, when I feel I need a rest day, I take a rest day.

I noticed over the past 3 years you maintained your strength in the back squat and increased your weights in the competition lifts (Back squat stayed around 320kg, but your total increased a lot). How has your training evolved over the past years?
I started to write my own programs.
That’s because 4 years ago I made a big change in my training.

I started to write my own programs.

Coach is just watching my technique and he takes a care of what I need.

I have been weightlifting for 13 years now. I think I’m able to write my training plan. I was not satisfied with his plans. It was still the same and his methods were very old and not working anymore for me.

I can’t say I could coach somebody. But I have no choice now. I have no good coach so I’m doing what I think is best for me. I try to do the best for me, I listen to my body. And it’s working for now…

What role do assistance exercises play in your training?

I don’t do a lot assistance exercise.

I train only snatch, clean and jerk, squats and deadlifts.

Sometimes in an “easy” week I do push press, strict press, bench press…

What aspect do you want to improve most?

I think I still can get better in my technique. And I need to improve my deadlifts. Back is my biggest limit I think.

Do you have favorite / least favorite exercises?

All exercises are my favorites. Squats are my strong point. Deadlifts are exactly the opposite.

Injuries are part of the game. What is your strategy for when you feel a little pain somewhere?

Weightlifting hurts. If I can walk, I can train.

I recognize if it’s important or not. Usually I have the same problems, so if I feel some pain, I recognize it eraly enough if it’s going to become serious or not.

My biggest problems are my wrists. When it hurts, it’s limiting me in snatch. Maybe that why my C&J is much better than my snatch. Because when I can’t snatch, I do more C&J.

Rapid Fire Questions

Favorite Food?

I love homemade sirloin steak. And all steaks and meat for that matter. I love all food.

Favorite lifter these days?

Behdad Salimi.

What is a good piece of advice you got in the past?

Weightlifting hurts, but hold on. It’s worth it!

What music do you listen to while training?

While training we listen some local radio I don’t care very much about music when training.

Do you have other Hobbies?

My PC, Playstation, roller skates, cooking..

Favorite movie?

Hard to choose just one. I like Forrest Gump, Sin City, The Shawshank Redemption, Warrior, Fighter..

Last book you liked?

50 Shades of Grey.

Next Competition?

Next big competition will be in April. EWC in Albania.

Jiri’s CV

• 2004 regular participation in European and world championships
• 2006 6th place at the Junior World Championships
• July 2007 first medal for third place at the Junior World Championships
• August 2007 won a silver medal at the European Junior Mistrvoství
• September 2008 won a silver medal in the Junior European Championships
• August 2009 he defended his silver medal in the Junior European Championships; 8th place in the Senior World Championships
• in November 2010 won a silver medal at the European Championship in 23 years; also finished in 6th place at the European Seniors Championship
• in April 2011 finished first place in the pitch and 2nd place in The Two Lifts in the Senior European Championships; in September 2011 won two gold medals in the U23 European Championship in Romania; in April 2012 he was awarded the 2nd place in the Senior European Championships and was nominated to the Olympic Games in London
• in August 2012 he was 7th place at Summer Olympics London 2012 in superweight category (105+ kg); in December he became U23 European Champion again

Photo Credit: Nat Arem of Hookgrip.com

Jirka Orsag Interview is a post by Gregor from All Things Gym.

Last weekend Andrei Aramnau competed is the Cup of Belarus. He did 196kg / 225kg for a 421kg total (lifting in the +105kg at 112.45kg bodyweight). If you find video of it, let me know.

Afterwards he gave an interview in which he was as outspoken as always.

He complaints about his $100 salary and the lack of support from officials / the public and other sportsman in his country (sounds familiar?).

Next we he will be lifting at the Europeans in April.

Update: Thanks to Reader Soiren for taking the time to translate this for us again.

The final day of Cup of Belarus, a weightlifting championship, was looked forward to with some special attention. In the +105kg category there appeared the Olympic champion of Beijing Andrei Aramnau on the platform – the first time after serious injury, which had put a crimp into his London preparation.

Our colleagues from other news portals have ignored that appearance of the disgraced athlete, so our corresponded took a chance to ask Andrei in details about his future plans and current state of weightlifting business. Always ready for shocking speeches, he didn’t search for a second word this time also…

There isn’t time for a big international competitions yet, so Aramnau didn’t care much about cutting bodyweight. That’s why he competed in the superheavy weight class of the Cup of Belarus – alongside with Eugeny Zhernosek. This duel, apparently, has become the decoration of the tournament. Zhernosek, as a result, has set a PR in a clean and jerk, and that way he has compensated for a 6 kilos-gap in a snatch.

Aramnau has finished with a total of 421 kg. This result is drastically lower than his personal best. Especially since he didn’t compete in his “main” weight class.

On the other hand, we’re glad to mention some prudence in Andrei’s tactics. After all, on the pre-Olympic comp he got caught up in his own ambitions. Athlete had injured himself opening with 230 kg in the clean and jerk! Now he adequately guessed his current capabilities, and failed only one attempt of six. Also, it’s worth mentioning that there was a doping control on this comp.

Strictly speaking, after it Andrei took his time to answer to journalists. There isn’t previous anger on the whole world in his words, but dissatisfaction and resentment still take place.

Andrei: I was very excited, because that was my first performance after the hard injury. The main thing is that quality of muscle is recovered. To put it shortly, it healed and became strong. And this competition helped me to liberate psychologically. With the pain gone, thoughts in my head that messed up with working of my hip gone away too. It all comes down to bringing up strength before European championship. When I am preparing without a negative mindset, I work with a pleasure.

Interviewer: How did the team come to agreement? There were times when you put up an ultimatum…

Andrei: I was afraid that after previous coach there would be an echo. It would have been the worst scenario in my case. But now there is another coach, another goals. With my new teacher we hit it off, we work good together. There is an integrity in the team now, and we are making a skeleton of our team now. And there will be no concessions to anyone. Because the primary goal is to work on a country’s result, not on a result of some separate province or a specific coach.

I can say that after Viktor Eugenyevich [Shershukov] has become a coach, he showed himself from his best side, he lived up to our expectations. So I think that in independent Belarus there was not yet such a result that we will come up to in a Rio de Janeiro. We’ll tear them all!

Interviewer: it seems like today the fundamental goal was not to win, but to lift your weight and to feel your body?

Andrei: Yes, exactly, to feel those weights that will allow me to gain prized places on an international podium. I lifted 196/225 – it is more than Olympic champion of London had [implies Oleksiy Torokhtiy's 185/227 and a total of 412].
And then again: everybody sees, that I lift unreal numbers. Many people in my weight class are unable to ever lift this weight. So after all I would like all the public – both Belorussian and world’s (although world’s is already believes in me) – to believe in me. To believe that I am not an average athlete. After all I am a world-class professional! My consistency proves that I know how to lift the most kilograms, how to drain them from my body.

I want Belorussian people to finally believe in me as a professional. And to not choke and push on me. After all it’s not very comfortable and not very nice to hear from all places: not a professional. Some of gym rats call me names, say nasty things. All the more so I have already proved that I am a professional of the highest level. And I would like Ministry of Sport and Tourism to treat me suitable, and realize, that 100 dollars that I have as a salary is unacceptable! It’s unacceptable to get that much for a person like me. Such people are born every 25-50 years.

And if the Belorussian public gave me the opportunity, I would prove it with my results. And I would always prove it. That’s my favorite job, I enjoy it very much. I can see how much I tolerate. And how it is pleasuring to get that moral reward after competitions. People are saluting me, and this is the best award an athlete can get.

I lift 225 kilograms. For the average person, if you get him under a bar that heavy – he would break down. But I can’t break down. My bones must be stronger than steel, but for 100 dollars which I get it’s impossible. While my opponents get 20k dollars per month and millions of dollars for won contests, I get only 100 dollars after Olympics.

You know, the saddest thing is that we can get 10 years for a bag of potatoes, but for won Olympics – only 100 dollars. It must be eradicated.

Let’s take tsarist Russia. Why did Petr collect the best minds of all countries, ranging from culinary to architecture? He accumulated knowledge from all the world. But we are collecting just fitness enthusiasts or plain slackers! Why not honored masters of sports or international masters of sports?! I think that we need to trust to honored people. Because they are honored for a reason in this country.

Interviewer: Andrei, we see your talent, we have seen your todays performance, but do you realize, that you have made such an image of yourself that public would think critically, or in a some way biased, of you? And you should set a good example accordingly …

Andrei: yes, of course I agree, but it’s hard to prove it every day. Physically not a single living creature can realistically maintain my Olympic form for 25 years! It’s just impossible. It’s a logic, plain simple logic.

You should judge by my competition performance, not by how do I prepare for them. Because I am a professional, I know, hot to do it right. I have my own methodology. How can a person so far from a sport judge about my actions right? He can’t even fathom what I am doing.

Interviewer: we talked about 100 dollars. How do you find your way out of financial trouble?

Andrei: you know, I am a person kind of… I don’t need a lot in my life. But I am insulted by a situation that nobody ever going to help me.

Ilya Ilin, who has won Olympics second time, was in exactly the same boat as me. I wasn’t given to win Olympics. They just didn’t give me to try! And for Ilin his president took his part. Just said not to touch him. And for me, they just throw a monkey wrench into my work. This, as I see it, is just unacceptable.

Interviewer: the next competition - Europian Championship – will be a landmark for you. To prove something…

Andrei: I don’t know yet what is going to be there. But I will do all of what depends on me to show maximal results. I am going to make our anthem to resound again. As he was sounding in an international competitions and on Olympic Games multiple times.

Andrei Aramnau Interview after 2013 Belarus Cup is a post by Gregor from All Things Gym.

Here is a visit to Ilya Ilin‘s home.

If any of you Russian speakers find that Ilya says something interesting, please help translating in the comments (maybe the stretching part at 20:10).

Update: Thanks to wolfheart, Derrick and Alexander

• First few minutes are about his personal life and a bit of nutrition, which is basically that he doesn’t each much for breakfast and doesn’t follow a strict diet (his wife cooks him something different every day). His wife is very high level handball player playing for Kazakhstan national team and Ilya met her long before he became “Ilya”.
• Eats Oats, Buckwheat, Rice, Dried Fruit, nothing fried. Light breakfast big lunch.
• He started training at around 7 years because his parents left him with his brother to babysit who was taking him to the gym where he just played around at first. He also stated that he doesn’t think that you can make an Olympic athlete, they just “appear” (when asked if he wants to train his daughter to do something)
• He was also presented with a lot of options like martial arts but he chose weightlifting by himself.
• He also doesn’t have the attitude to become/be the champion, because everyone has weaknesses and strengths and is good at something. Noone is an “angel” who would be “the best” at something. Instead he just visualizes the movements of the competition months in advance in every detail (including the crowds and so on) and plays it over and over in his head.When he goes on the stage he basically already lifted the weight.
• “You also have to be mentally ready for the victory” and after London he started preparing himself mentally for the world championship
• In general he talks a bit about being humble and not too self-confident, which is important, but only in moderation.
• During the last month of a big event he trains very intense (10:30 – 12:30, 17:00 – 19:30 and 21:30-22:30 each day, only eating, reading books and sleeping in between). The whole preparation period is usually 9 months and he moves to a training center in the mountains. BTW, the books he reads at the moment of the interview are on physics and quantum mechanics.
• The stretching bit is when the journalist asked if he can recommend something to the average person to stay healthy/fit. He said walking and stretching is good . drills. He shows some things he does in order to take care of his legs, he calls his legs the most precious part of his body and said that he is stretching them constantly. Squats and push-ups are his recommendation for “general population” since the question was what he can recommend to regular people. Not much info for lifters.
• At the end he said that he is taking english lessons, os maybe next interview will be in English ;)

Ilya Ilin at Home is a post by Gregor from All Things Gym.