B.P.O British

[Alex Wheatman]

Good luck to all the guys competing today and tomorrow. Can't be there as i have to work.

Don't forget to check out www.sportuk.tv to watch the coverage today.
Will be some damm god lifters there today.

Good luck to Keith and justin also rob if his competing and anyone else i have missed out.

[Alex Gold]

Where the hell is the watch it bit on the sportuk site?

[little lee]

good luck boys, cant wait to see the results

[Justin Hurley]

I got 355/185/275, gutted I missed the 301 pull, as it was flying up and my grip went. Got to work on my grip, these small hands of mine just don't like to hold onto the bar once I get over 280kg.

[javier1892]

I got 355/185/275, gutted I missed the 301 pull, as it was flying up and my grip went. Got to work on my grip, these small hands of mine just don't like to hold onto the bar once I get over 280kg.


Congratulations Justin! I was there watching the competition and the numbers you got where pretty amazing considering your bodyweight.

BTW, what happened with the first squat??

[Phil E]

Awesome lifts, Justin. Your squat doesn't seem to have suffered much from switching to single ply!

[chinster]

Well dun Justin !!!!!

[Justin Hurley]

Congratulations Justin! I was there watching the competition and the numbers you got where pretty amazing considering your bodyweight.

BTW, what happened with the first squat??

Culmination of things. The platform wasn't the best, I didn't have hold of the bar tight enough for when my heels sank, plus the rack height wasn't best suited for me.
I learnt from the mistake and held onto that bar for all the others...LOL

Fucking that first squat up didn't bother me that much, missing that last pull, pissed me right off, as it felt easy and I felt I was sure to lock it out, it's always my right hand that goes. Got to work my grip.

[cornelius parkin]

well done justin!amazing squating and thats unfortunate bout your grip:(

[Ben "tricky" Burgess]

fuck it mate, still awesome numbers, esp 355 !!!!

[Ben "tricky" Burgess]

Where the hell is the watch it bit on the sportuk site?
fucked if i can find it...:confused:

[Boar]

excellent stuff justin, well done matey:D

[Alex Wheatman]

Well done justin. Thats some bad ass squatting. What was the other results?

How did keith get on?

[javier1892]

Culmination of things. The platform wasn't the best, I didn't have hold of the bar tight enough for when my heels sank, plus the rack height wasn't best suited for me.
I learnt from the mistake and held onto that bar for all the others...LOL

Fucking that first squat up didn't bother me that much, missing that last pull, pissed me right off, as it felt easy and I felt I was sure to lock it out, it's always my right hand that goes. Got to work my grip.


I thought you were going to get it as the 275kg seemed lightweight. Also, I think 190 kg BP was yours if you had tried... Anyway, very good lifting.

[javier1892]

Well done justin. Thats some bad ass squatting. What was the other results?

How did keith get on?


Keith is an impresive lifter. He did pretty well on the squat and bench press (don't remember exactly the numbers) but had problems to lock out the 305 kg DL twice.

[Justin Hurley]

Did I meet you at the comp Javier???

275kg flew up, I new 301kg was there from how fast the 275kg went up.

I was debating whether to take a 4th for the bench at 190kg, I blew a brand new shirt out with 190kg two weeks ago and sent it back to pullums and got that new one for the day, it popped a little on the 180kg and popped even worse on the 185kg, you can see daylight through it, it has a whole by the shoulder seam just like the other one did, I knew 190kg would blew right out like the other. I'm going to send that one back, these single ply titan shirts don't even last one session with me.

Here is a clip of my day, Mike missed my 170kg opener on the bench and missed the 301kg attempt deadlift.

Click Here (http://www.powerliftinguk.com/files/Justin@BPO_British_2006.wmv)

[javier1892]

Did I meet you at the comp Javier???

275kg flew up, I new 301kg was there from how fast the 275kg went up.

I was debating whether to take a 4th for the bench at 190kg, I blew a brand new shirt out with 190kg two weeks ago and sent it back to pullums and got that new one for the day, it popped a little on the 180kg and popped even worse on the 185kg, you can see daylight through it, it has a whole by the shoulder seam just like the other one did, I knew 190kg would blew right out like the other. I'm going to send that one back, these single ply titan shirts don't even last one session with me.

Here is a clip of my day, Mike missed my 170kg opener on the bench and missed the 301kg attempt deadlift.

Click Here (http://www.powerliftinguk.com/files/Justin@BPO_British_2006.wmv)


No, I didn't introduce myself but was sit just behind you when you tried to cover all the people in front of you with strawberry protein shake:-D

[Justin Hurley]

LMAO.....You should have said hello, I could thrown some over you!!..LOL

[Phil E]

That's a nice collection of trophies you were getting at the end! Did you win best overall?

Are the results up anywhere?

[Neil Deighton]

great lifting justin - 355 squat at 82.5:o !that 300 dead must be right around the corner then!

[J Power]

Well done Justin.

[Justin Hurley]

I got the trophy for winning the class and I got best lifter and the Nick Luffman Annual Best Squat award.

[BigD]

Well done Justin :cool:

[cuntos]

Just watched the vid. Wow! You're a strong little fucker aren't you?! :p

Excellent lifting, especially the squat of course.

So what are the rules with BPO about equipment? Are you allowed briefs and is everything single-ply? How long are the knee wraps? Either way squatting over four times bodyweight is fucking good going mate.

[Justin Hurley]

Thanks, I have a long way to go still, working hard on my bench to make me more a 3 lift lifter.

Yeah you can wear briefs and use 2.5M knee wraps.

The only rule that really sucks in BPO is that the foot must be flat on the floor, I didn't know about it until I was warming up and someone kindly told me my technique for getting my arch would fail the lift, as I point my toes out and go up on the sides of my feet.
I got a nice arch coming along for the bench, I felt like I was virtually flat back benching with a flat foot.

[DEL]

Well done Justin. Awesome video mate.

[big-pete]

some spot on lifting on the day, Shaun Davies narrowly missed a 245k bench, monster!!

awesome squatting by you justin, fair play to you on the control taking it down. it surprises me how slowly you descend! all your energy must be zapped by the time your in the hole!

keith did spot on in the squat too, a nice WR to add to the collection! nice one keith

[Rob Thomas]

What the "Little Beast" forgot to mention is that he also got a World Record in the squat, bench press and total and would have probably had the deadlift world record if it werent for his grip.

All in all, he had a pretty impressive day!

It was also good to meet some other lifters there that I hadn't met before - I spent most of the day sat next to Nytol from this site before I realised who he was!!

[Matt M]

No, I didn't introduce myself but was sit just behind you when you tried to cover all the people in front of you with strawberry protein shake:-D

It was nice of him to share with all of us! :)

A truely awesome performance by Justin, and as Rob said, he broke 5 world records in all, as he broke his own squat and bench records again.

[Matt M]

I got the trophy for winning the class and I got best lifter and the Nick Luffman Annual Best Squat award.

Quite right too, very well deserved.

Good video too.

[little lee]

awsome lifting justin!!! are you planning on competing in bpo only or switching between bpo and bpc

[Alex Wheatman]

Well done justin, thats fine fine lifting, just watched the video. You made it look oh so easy!

Well done mate. Well done keith as well. Hopefully get the full results off of dave carter ASAP so i can post them on here for you all.

[Bob Sadler]

Congratulations Justin! Tremendous effort.

[Keith Ellis]

Hi all just got back home.

Ended up with 325 wr squat, went well and wasn't too difficult.
Bench 180
Deadlift a crap pulled an easy 280, failed 305.5 twice, first time due to form didn't sit into it went forward and lost the line. Second attempt came up easy to just before lockout when my grip went.
Not to make escuses because we all lifted with same bars but found it difficult gripping the dl bar. I know Justin had a few problems too.
Will do more grip work.

Anyway you learn by your mistakes.

All in all tho, nice day out good comp, warm up for the europeans in June.
Nice to chat to you Justin and to see you lift, excellent squatting, hope to see youlifting for the BPO/WPF again sometime soon.
Excellent lifting from Shaun and phill watkins aswell, both seemed on form.
Cheers Pete for your help throughout the day, keep that worlds in mind like we talked about.
Where were you today alex?

[Rob Thomas]

I've got a video clip of your world record squat Keith, I'll post it up when I get home tonight mate.

[Justin Hurley]

Keith's WR squat is on the squat highlights at sportuk.tv

[Mick Marum]

Just seen this over at uk-muscle, very impressive :)

Well done, one of the best in Britain easy!

[Alex Wheatman]

Hi all just got back home.

Ended up with 325 wr squat, went well and wasn't too difficult.
Bench 180
Deadlift a crap pulled an easy 280, failed 305.5 twice, first time due to form didn't sit into it went forward and lost the line. Second attempt came up easy to just before lockout when my grip went.
Not to make escuses because we all lifted with same bars but found it difficult gripping the dl bar. I know Justin had a few problems too.
Will do more grip work.

Anyway you learn by your mistakes.

All in all tho, nice day out good comp, warm up for the europeans in June.
Nice to chat to you Justin and to see you lift, excellent squatting, hope to see youlifting for the BPO/WPF again sometime soon.
Excellent lifting from Shaun and phill watkins aswell, both seemed on form.
Cheers Pete for your help throughout the day, keep that worlds in mind like we talked about.
Where were you today alex?


Ricks shoulder was way too bad for him to compete. He was having trouble benching 100KG. You know if its bad if am i benching more then you!!!!:-D

Will be there in June don't worry about that. Might have to come down there and see you and dean then for a squat session.

How did the elbows feel benching?

[Keith Ellis]

Hi rob, justins right that my squats on the highlights on sportuk but if you have a different version/film of my squat i'd appreciate it if you can post it for me to watch.

Alex, elbows weren't too bad, when I got to comp in morning I saw bob jordana and he said it could be due to nerve problems in my upper back, he cracked my spine around a bit and after that they felt good. So when I benched they didn;t hurt much.
I think the problem I simply due to not being able to train the bench properly for 2-3 weeks I simply didn't have the strength theres so after doing 170 then 180 when I junped to 185 just didn't have the strength to lock it out.

If you can come down our gym before the europeans, preferbly the last squat session so you can go heavy and get used to the monolift as there should be one in austria for us. Squat night is tuesdays, I also deadlift after my squat if you wanna stay behind with me and do some deadlifts.

[cooky]

I got 355/185/275, gutted I missed the 301 pull, as it was flying up and my grip went. Got to work on my grip, these small hands of mine just don't like to hold onto the bar once I get over 280kg.

justin heared alot about you from some boys in the rhondda, thats some lifting you produced there any tips you can give us would be apprecited I lift with the BDFPA as the Army is affilaited to them, the same weight class as yourself, again well done on a massive squat and total

[Justin Hurley]

I might be able to give you some tips, but I don't really know what you're doing already to comment. I don't really do anything much different to everyone else.

I am always open minded and will try anything once, if it doesn't work for me, then I scrap it as a tried and failed approach.
You really need to find out what works for you.

Find yourself some good lifters to train with. I have good people around me. My brother is good as gold and patient and takes care of me, you know what a pain in the ass it is fucking about with equipment when your training.
Dai Squires and Craig Coombes have looked after me from day one, they were there at the BPO British to see me right. Rob Thomas and I are always there for each other at competition, I also had Mike Harry and Matt (Nytol) to help me out.
I also train with Chris Jenkins, he pushes me along and makes the bigger weights look less intimidating.
For me high volume is a no, no. I tend to keep the volume and frequency low but the intensity high. I used to lift heavy near enough all the time, but Andy Bolton, Dave Beattie and Dave Wightman were trying to show me the error of my ways in Helsinki, I listen to their advice, which was not to leave everything in the gym and have nothing left for the platform.
So you can see I'm surrounded with good people to help me and give advice, all I have to do is listen and put it to practise.

[cooky]

I might be able to give you some tips, but I don't really know what you're doing already to comment. I don't really do anything much different to everyone else.

I am always open minded and will try anything once, if it doesn't work for me, then I scrap it as a tried and failed approach.
You really need to find out what works for you.

Find yourself some good lifters to train with. I have good people around me. My brother is good as gold and patient and takes care of me, you know what a pain in the ass it is fucking about with equipment when your training.
Dai Squires and Craig Coombes have looked after me from day one, they were there at the BPO British to see me right. Rob Thomas and I are always there for each other at competition, I also had Mike Harry and Matt (Nytol) to help me out.
I also train with Chris Jenkins, he pushes me along and makes the bigger weights look less intimidating.
For me high volume is a no, no. I tend to keep the volume and frequency low but the intensity high. I used to lift heavy near enough all the time, but Andy Bolton, Dave Beattie and Dave Wightman were trying to show me the error of my ways in Helsinki, I listen to their advice, which was not to leave everything in the gym and have nothing left for the platform.
So you can see I'm surrounded with good people to help me and give advice, all I have to do is listen and put it to practise.

thanks 4 ur reply

latest total in scotalnd 2 weeks ago Sqt 220 bench140 DL 240

geting alot of probs getting out of the bottom on the squat been using a wide stance since jan this year but not sure if its working for me, I train 3x a week sqt -mon, bench- wed , dl-fri i do is the 3 main lifts no other exercises start with 3 warm ups build up to 90% of max and come back down for 4 sets ot 4-5 reps for each exercise.

[Justin Hurley]

I'd stick with the wide stance and give it time, you have to bring up the muscles you haven't been working so hard with a narrow stance.

I'd do box squats for a while and build up your strength out of the hole, this is where the glutes and hips come into play the most.
Make sure you stick your ass out, you should be able to feel the glutes coming into play at the bottom. With wide stance, your glutes are going to play a massive role in driving you up from the hole.

I wouldn't do the same every week, I change the exercise or the way I do the exercise every week, and change the rep range, sometimes 3x3, heavy singles or doubles, singles for speed, 5x5. You can't expect to keep improving doing the same every week.

How long have you been lifting? do you lift equipped??

Assistance can play a big role in your lifting, you can use assistance to bring up the weak part of your lift. Is there a reason you don't do any??

[Bob Sadler]

Justin - Do you vary the height of the box as well?

[Justin Hurley]

The box I have is made for my height, one way up is parallel and the other way is 1" below. I just tend to use the 1" below most of the time now, as I only box squat 1 out of 3-4 squat sessions. I only ever box squat with no suit, using a suit to box squat, kind of defeats the object in my opinion.

[cuntos]

Do you use any equipment when you box squat Justin? Loose briefs? Wraps? Belt? Or is it always completely unequipped?

EDIT: That sounds a bit daft now I read it back. I see you don't use a suit, was just wondernig if you ever used anything.

[Justin Hurley]

I always wear briefs, no matter what. I squat wide and it takes its toll on your hips, I want to be able to kick a football with my son when I get older, so I recommend everyone at least wears briefs when they squat, if their legs are out wide.

I don't use wraps or a belt.

I alternate between box squats (just briefs), regular squats (just briefs), suited squat. Rep ranges are always different, I just go with what I feel like on the day, except suited squat which is usually singles or doubles with anything between 80-100% 1rm.

[cooky]

I'd stick with the wide stance and give it time, you have to bring up the muscles you haven't been working so hard with a narrow stance.

I'd do box squats for a while and build up your strength out of the hole, this is where the glutes and hips come into play the most.
Make sure you stick your ass out, you should be able to feel the glutes coming into play at the bottom. With wide stance, your glutes are going to play a massive role in driving you up from the hole.

I wouldn't do the same every week, I change the exercise or the way I do the exercise every week, and change the rep range, sometimes 3x3, heavy singles or doubles, singles for speed, 5x5. You can't expect to keep improving doing the same every week.

How long have you been lifting? do you lift equipped??

Assistance can play a big role in your lifting, you can use assistance to bring up the weak part of your lift. Is there a reason you don't do any??

Thanks for the advice will take it on board, been lifting since 98 on and off my job is too demanding sometimes away a lot overseas. I lift equipped started with the BPC in 98, but since the sport has become recognised in the Army we have been affiliated to the BDFPA, when you mean assistance r u talking about bands and that?

[Justin Hurley]

By assistance work I mean, i.e. tricep and shoulder exercises for bench, upper and lower back exercises for deadlift etc.

[tod]

well done justin, gr8 numbers

[cooky]

By assistance work I mean, i.e. tricep and shoulder exercises for bench, upper and lower back exercises for deadlift etc.


None, just the 3 disciplines, any suggestions??

[Justin Hurley]

This is really basic, but no need to get too complicated as you have only been doing the main 3

so how about:

Squat
leg press
calf raise

Bench
Dumbell Press
close grip bench press
dips

Deadlift
chins
row
bicep curl

I'm no expert myself, so if anyone else would like to chime in and make any suggestions, please do.

[Hughsey]

Well done justin , it was very impressive to watch you squat , i've got same prob as you with my hands being so small my grip is always weakest part of my lift so i started doing 6 sets of dumpbell rolls with about 16 kg with no rest just pass dumbell back and fourth . then me and my mate pinch grip 10kg plates holding them out and treat it as a comp between us .twice a week and this is improving my grip well.

[Justin Hurley]

Thanks mate.

I used to do something similar for my grip, what worked best for me was static holds. I would load a barbell with a huge weight and just try and hold onto it for as long as possible, increasing weight or time each week. I got so good at it, I felt I didn't need to work my grip anymore, but my pulling has improved and grip gone backwards.

Time to start working my grip hard again.

[cooky]

This is really basic, but no need to get too complicated as you have only been doing the main 3

so how about:

Squat
leg press
calf raise

Bench
Dumbell Press
close grip bench press
dips

Deadlift
chins
row
bicep curl

I'm no expert myself, so if anyone else would like to chime in and make any suggestions, please do.


thanks for the help will give it ago and let you know how I get on in a couple of months itys alot more than I usally do but if u dont expiriment u never know sugestions on sets & reps ??

[Matt M]

Thanks mate.

I used to do something similar for my grip, what worked best for me was static holds. I would load a barbell with a huge weight and just try and hold onto it for as long as possible, increasing weight or time each week. I got so good at it, I felt I didn't need to work my grip anymore, but my pulling has improved and grip gone backwards.

Time to start working my grip hard again.

Did you use a mixed grip, or double overhand?

[Justin Hurley]

Mixed, just how I deadlifted.

[Welshdragon]

Just watched the Vid Justin - Keep up the good work mate some seriously impressive weights there!

[big-pete]

This is really basic, but no need to get too complicated as you have only been doing the main 3

so how about:

Squat
leg press
calf raise

Bench
Dumbell Press
close grip bench press
dips

Deadlift
chins
row
bicep curl

I'm no expert myself, so if anyone else would like to chime in and make any suggestions, please do.
simple routine, but it works very well!!! very similar to one i follow myself, TBH the only thing id add in is an OH press of types, either basic shoulder press or DB press/mili press . just to make sure all the triceps are hit and to give some delt power