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"Drug Free the way to be"
Mike Joseph drug free World Record Holder
SPONCERED BY LA MUSCLE AND A SUPPLYER OF LA MUSCLE SUPPLEMENTS.
Watch Mike complete his world record lift. Please wait video loading. At just over 80kgs, Mike Joseph is the world's strongest bench presser benching 200k and holds world records in the bench press and in powerlifting.
Click images above to watch Mike Joseph in an interview
Mike's first Powerlifting Competitions were in Stan's Gym. Mike won two
years running. Well done Mike from all of us at Stan's drug free Gym.
Titles :-
British Bench Press Champion
European Bench Press Champion
World Bench Press Champion
British Powerlifting Champion
European Powerlifting Champion
World Powerlifting Champion
Records :-
British, European and World Bench Press Records
British, European and World Powerlifting Records
Guinness book of records 24 hour bench press .
I originally got into weight training because I was like many youngsters fascinated by Arnold Schwarzenegger and all that he had achieved.
I was approached at Stan's Gym by a guy who was a competitive powerlifter and he said that he had been watching me and that I was strong enough to have a chance of doing well if I entered a powerlifting competition, so I joined the "British Drug Free Powerlifting Association" an affiliate of the "World Drug Free Powerlifting Federation". The reason I joined this organization was because although most of my Idols were using drugs I felt that I only ever wanted to be natural and to show people what can be achieved drug free and the BDFPA are avid drug free and always drug test 10% of lifters at every meet as well as out of competition tested (which I have been subjected to) and to date I have been tested on about 10 occasions.
My 1st competition was March 1999, a regional event in the north west of England, I entered the bench press category at 75KG (165 pounds) bodyweight and broke the British record, this win qualified me for the British championships which I also won and then onto the European & world bench press championships, I also during that year broke the European Record with a bench press of 172.5 KG (380 pounds) over twice my bodyweight.
The following year I retained my titles & moved up to a heavier weight class (82.5KG / 181 pounds) and also started competing in powerlifting (all three power disciplines Squat, Benchpress & Deadlift combined total). In September 2000 I participated in my 1st power comp which I won and again qualified for the British championships (unfortunately I came 2nd, my first taste of defeat), 2nd was still good enough to qualify me for the internationals and I put my disappointment behind me by winning the European championships & setting a new world record total 602.5KG (1325 pounds), I have since retained all of my titles and also broken my own total record by totaling 610 KG (1342 pounds) as well as setting a new bench press world record of 193.5 kg (426 pounds).
Not content with my powerlifting exploits I also was part of a nine man team in February this year that broke the "Guinness Book Of Records" 24 hour bench press record, we beat the existing record of 10 million pounds, achieving 11 million pounds with 4 hours to spare and are now officially in the famous book of records.
My ambition is to continue competing and hopefully powerlifting will become an Olympic sport, as I dream of an Olympic Gold Medal. I hope that what I have achieved drug free will be a great example to others to stop them from taking steroids etc. , my motto is "Drug Free the way to be".
The Bench Press King. As advertised below. LA Muscle sell the Video. This is available from LA's web address WWW.lamuscle.com Click image to go.
8 Week Bench Press Routine
If you have found that you have stopped making gains in your bench press strength, then help is at hand.
If you follow this 8 week routine I GUARANTEE you will make great gains.
The common problem with most lifters is that they either stick to the old "3 sets of 10 routine" or do many reps with too much weight in the early sets and
therefore end up exhausted before attempting to lift the heavier weights.
Whilst it is important to warm up properly it is also vital that you dont over do the early sets leaving yourself too tired / weak to complete the harder sets.
Follow the tabke below, if in doubt email me bigmikejobo@supanet.com, I can also do a personal plan for you at a reasonable cost:
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9*
Number of reps
10
6
4
2
1
6
6
6
6+6+6
Week 1
60
90
120
140
150
155
155
155
140/110/80
Week 2
60
90
120
140
150
160
160
160
140/110/80
Week 3
60
90
120
140
150
165
165
165
140/110/80
Week 4
60
90
120
140
150
170
170
170
140/110/80
Week 5
60
90
120
140
150
172.5
172.5
172.5
140/110/80
Week 6
60
90
120
140
150
175
175
175
140/110/80
Week 7
60
90
120
140
150
177.5
177.5
177.5
140/110/80
Week 8
60
90
120
140
150
180
180
180
140/110/80
* set 9 is 6 reps, each with a 2 second chest pause, then strip the weight, 6 paused reps again, strip, then last 6 paused reps
The idea is that whatever weight you can currently do for 6 reps you use that for you week 6 figures (sets 6,7&8) then count back by 2.5kg to complete the figures for week 5 etc, my table is done for a lifter who can currently bench 175kg for 6, this routine would then hopefully take the bench up to 180kg for 6 reps by week 8.
Exercise
# of Sets
# of Reps
Poundages
Flat Bench
9
1 to 10
40 to 400
Incline Bench
4
4 to 10
140 to 300
Squats
8
1 to 10
40 to 400
Leg Curls
4
10
100
Tricep Push Downs
3
10 to 20
30 to 50
Close Grip Press
4
6 to 10
150 to 270
Overhead Tricep Press
3
10 to 20
bodyweight
Seated Rear Shoulder Press
5
5 to 10
20 to 220
Front Lateral Raises
2
10
35 to 44
Shrugs
4
10
full stack on machine
Seated Front Shoulder Press
3
6 to 10
110 to 220
Chins
5
10
bodyweight
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