Although small in population, Iceland is home to more champions in the sport of Strongman than any other nation. Dhani will put every single muscle in his body to the test as he trains with elite Icelandic athletes in preparation for a local strongman tournament.
Slipped a decent training session in tonight. I started off with some paused front squats with a close stance. These are pretty tough compared to regular front squats, because of the added pause at the bottom of the movement. I kept the sets pretty fast, and I really focused on full explosion once I began the upward move. I did 3 sets of doubles and then 3 sets of singles. I then moved on to some snatch grip behind the neck push presses. Now with these I used a grip that went all the way out to the end of the bar. I tell ya, ya dont realize how much a difference a little wider is until you perform a heavy weight with that grip. I worked all singles going up to 300lbs. I know that seems pretty light in weight but again it is insane how tough it is with an extremely wide grip all the way out to the end.I finished up with some Lat Pull downs with different grips. I did 4 sets of 6 reps. God Bless!
I am an emergency room nurse, co-own Kilo’s Gym and LiftingLarge.com. I also go to school and somehow find time to train. I’m getting ready for the IPF Bench Press Championship in Texas this May. Luckily Mike and I work well together and we’re able to make it all work.
2. How many years have you been competing?
I’ve been competing in Bench-only since 1996 and full Powerlifting since 2002.
3. What is your biggest bench press?
My biggest competition bench press was in Gallup, NM in September 2009- 281 lbs.
4. What titles, records and achievements did you accumulate in your powerlifting career?
I think the most significant one is the IPF World Bench Press Championship Gold medal I received in 2008 in Prague, Czech Republic.
5. Describe your training philosophy?
I really think you have to be open minded to new ideas, exercises and training aids such as chains, bands, boards, kettlebells. Mix up your training so your muscles (and mind) don’t get bored.
6. Did you compete equipped or unequipped or both?
I compete in equipped, unequipped and raw. I have also competed in a few Strong Man competitions.
7. Why do you compete mainly in only bench press competitions?
My concentration has been going to the IPF Bench Press Championship the last few years. But, I did a NASA push/pull meet last Sept. and will do another one this August.
8. What is the most impressive lifter you competed against?
Heena Patel- she is super strong and a great competitor.
9. Who do you think is the greatest lifter of all time?
I don’t have any one name for you- I admire lifters that are dedicated to the sport and creative in their lifting techniques.
10. How has the sport changed when you first started competing?
Everyone’s gotten stronger and competition is more extreme.
11. How do you prepare for an upcoming competition?
For my upcoming meet, I started a 21 week training cycle in which the first 6 weeks were merely overall conditioning. Then the next 11 weeks concentrate on bench press, triceps, back, and core strength (including deadlifting/sled pulling and biceps). I stop deadlifting 4 weeks out and concentrate on benching and accessory training until the meet. I include kettlebells, chains, bands, boards, weight releasers, etc. in my training cycle. I also watch my protein intake, take tons of vitamin supplements and cycle on/off creatine.
12. Describe your nutritional intake for an upcoming competition?
I stick to a strict diet Sunday- Thursday that includes lots of fruit, vegetables and protein. Friday and Saturday are my free days and I eat what I want. (Cookies!!)
13. How many meets did you compete in a year?
Approximately three to four a year.
14. Who was your greatest competitor?
Heena- she’s got a deadlift I’d love to catch up with
15. How does today’s judging compare to yesterday judging?
Judging should be strict, following the rule book. I can’t say judging is different today than in the past, but it can differ federation to federation.
16. There are probably 50 different federations. Do you think this is a good thing or bad thing?
I know there are a lot of feds., which dilutes the integrity of the sport.
17. Is the IPF World Championship still the top and most prestigious title to win?
Yes. IPF World Championship is the closest we’ll get to the Olympics.
18. Do you think drug testing is a good thing or bad thing?
If you are competing in a drug free federation, then of course, drug-testing athletes is a good thing.
19. What is your greatest memory from competing?
For some reason, competing in Laughlin, NV. In a AAU meet. I benched an unexpected 265 lb. for the first time and Gordon Santee was the head judge.
20. What advice & tips would you give to a beginner powerlifter?
Just like in the movie “The Karate Kid”, you’ve got to know the basics before you start lifting heavy.
21. How was powerlifting changed your life?
Well, it’s how I met my husband Mike. J I’ve meet some really awesome people, true friends through Powerlifting. Powerlifting has made me strong and confident.
22. Do you stay in touch with lifters you compete against?
As a whole, I keep in touch with fellow lifters.
23. When is your next meet and what numbers are you looking to put up?
My next meet is the IPF Bench Championship in Kileen, TX.
Then the NASA World Cup meet in Denver, CO. in August. What do I expect to put up? I can’t give you a number, but the goal is to win.
24. While you were competing, what is your main goal?
It depends on the meet. If I’m lifting for myself, then it’s to beat my last meet lifts or a competitors records. If I’m lifting with a team, then it’s to do the best for the team.
25. Any major injuries you sustain while competing or training for upcoming meet?
I haven’t had any injuries (other than low back aches and some elbow tendonitis).
26. What do you think about pro powerlifting or pro bench press meets that give out cash?
I lifted in NASA’s pro powersports in 2009 and thought it was awesome! Great competition and walking away with cash was terrific! This is a sport that you usually never get paid to do.
27. Why did you decide to compete?
I enjoy the competitiveness of the sport and I’ve got to keep up with the bar that keeps getting raised (the one created by each lifter that keeps pushing their max).
28. What would you like to change about today’s powerlifting competitions?
I like consistency in rules, judging criteria between federations.
29. Anyone you would like thank for helping you along the way in Powerlifting career?
My husband and coach Mike- I wouldn’t be lifting if it wasn’t for his inspiration and motivation. Thanks to my fellow lifters at Kilo’s Gym, they are always there to help out. Thanks to Titan Support Systems for their continued support over the years.
Well i had to have redemptio from last night. I actually felt good like I would accomplish some good work...so I strolled down to the old garage for some work. I started off with some close grip close stance strict overhead presses. I did 3x3, then 2x2, and then finally 2 singles. The hand spacing was about 6-8 inches. My last single was 275, which i was ok with. I followed that up with some Snatch Grip(All the way to the end of the bar) high pulls to the throat/chest area. I had the bar resting on a bench. So the start was around knee/thigh height, which made it tougher. I did two sets of doubles, and then did 4 singles. I did 275, then 315 for 3 singles. Finally I did some thick bar curl work, and some gripper work. I hope everyones week is going great! God Bless! Here is a vid of the snatch grip high pulls: http://www.youtube.com/watch?v=cjEzuszM4zs
Location: Westwood High School, 945 West 8th St., Mesa, AZ.
Local Contact: Marty Einstein at nasaazlifter@q.com or 480-296-1643
Hotel Info: Best Western Mezona, 250 W. Main St.. Mesa, AZ. 1-800-528-8299 Meet Headquarters!!! Special reduced summer rates for Lifters & Spectators. Please support this meet sponsor.
training has been pretty blah...since early april i have lost aroud 20lbs purposely...so of course with the fast loss, and not eating nearly as much my numbers are down, and it usually happens around this time anyway with me working more. It has been stressful, but I should not be shocked. Today I did some heavy bent over rows. I did a set of 5,3,3,2,2,1...I then did btn snatch grip strict presses(Standing) for 5 sets of 2...These have not really diminished too much in the way of strength. I finished off with some paused overhead squats, this is where i was shocked. My last set which is usually very easy, i had to dump because of fatigue. Oh well what can you do. I hope everyones weekend was great, and I hope everyone has a great week! God Bless!
APRIL, 2010 INTERVIEW OF SUZANNE "SIOUX-Z" HARTWIG-GARY
By Big Willie J.T. Hall 04/26/2010 1:38 pm
APRIL, 2010 INTERVIEW OF SUZANNE "SIOUX-Z" HARTWIG-GARY
1. What have you been up to lately?
Most recently I competed in the RAW Unity in Tampa, FL in January. I won the 114 lb division and was best light weight female overall. Five weeks later I competed at the Arnold Sports Festival in Columbus, OH in the Con-Cret Raw Challenge. I won the 114 lb class and was best female lifter. I am now preparing for the geared USAPL nationals in Cleveland, OH the third week of May.
2. How many years have you been competing?
I lifted a couple months in 1991 but really started the fall of 1992 so it has been 18 years.
3. What are your biggest squat, bench press, deadlift and total numbers ?
My best RAW numbers at 114 lbs are:
308 lb squat
170 lb bench press
319 lb deadlift
799 lb total
My best single-ply numbers in the USAPL are:
376 lb squat - Master World Record
226 lb bench - Master World Record
369 lb deadlift
959 lb total - Master World Record
4. What titles, records and achievements did you accumulate in your powerlifting career?
I started in the ADFPA and won my first national in 1993 and then won the 1993 WDFPF Worlds.
I later competed in the USPF for a couple years and then the USAPL. (who ever was the IPF affiliate)
I have a total of 14 national champions (geared)
Two IPF (International Powerlifting Federation) - one open and one master
and my WDFPF world title
In the Raw I have competed in the RAW Unity once - best female lifter
I have won the Arnold Sports Festival RAW challenge 3 years in a row - best female lifter
I currently hold three Master World Records in the IPF
SQ 376 lbs BP 226 lbs Total 959 lbs
5. Describe your training philosophy?
Train hard and train smart. Lay out a plan but remember to listen to your body.
6. Do you compete equipped (squat suit, bench press shirt & deadlift suit) or unequipped (no suits) or both?
Both as I have stated above. I like each of them for different reasons.
7. What is your favorite lift, squat or bench press or deadlift or all three?
My favorite has changed over time. When I started it was the deadlift as it was my strongest. I had a great run on the bench and it was my favorite at the time. I think now squat is my favorite. It is the hardest and most rewarding to me. Though they all are, I feel it is the most technical lift.
8. What is the most impressive lifter you competed against?
Wei-Ling Chen from Taiwan.
9. Who do you think is the greatest lifter of all time?
Ed Coan
10. How has the sport changed when you first started competing?
Some of the gear has gotten crazy. Honestly I liked the older bench shirts better as I felt lifters had more control. Now-a-days there are so many missed lifts because of the shirts.
There are also a lot more federations which I think is a shame. I understand there being three or four but there are more than I can count now.
11. How do you prepare for an upcoming competition?
Usually my husband, Matt Gary, lays out a training program for me that is 8-12 weeks long. It may consist of two phases.
Then I train four days a week and at least eight weeks are in gear if it is a geared meet.
12. Describe your nutritional intake for an upcoming competition?
I try to be sure that I get enough protein and cut back on the sugars and carbs like bread and pasta.
I usually eat five or six small meals a day and be sure to take in about a gallon of water.
13. How many meets do you compete in a year?
It used to be two but lately it is three or four. Last year I did the USAPL geared nationals, the Raw Challenge at the Arnold Sports Festival, the World Games and the IPF Master World Championships. This year I have already competed in the RAW Unity meet, Raw Challenge at the Arnold Sports Festival and I am training for the USAPL geared nationals. If all goes well, I will be competing in the IPF open world championships in South Africa also.
14. Who is your greatest competitor?
Lately internationally it has been Wei-Ling Chen, though she has sky rocketed her total the past couple years. My greatest competitor raw would be Becky Rich. She keeps getting better every year.
15. How does today’s judging compare to yesterday judging?
For me it is pretty much the same. The biggest difference that I do not like is that judges are often moving toward the front now. There is a head judge and two side judges but because many spotter/loaders don't know how to spot without blocking the judges view, instead of moving to see on the side, the judges are often moving toward the front. In my opinion that defeats the purpose of the three judges, you can see things from the side that you can't see from the front and it is also hard to fairly judge depth from the front.
16. There are probably 50 different federations. Do you think this is a good thing or bad thing?
I actually touched on this before. I think this is a bad thing.
17. Is the IPF World Championship still the top and most prestigious title to win?
I believe it is. There is no where else where you truly have the best the world has to offer. No other federation has as strict of judging and over 60 countries that belong. I can't remember how many there are, but no other federation has nearly as many countries.
18. Do you think drug testing is a good thing or bad thing?
I think it is a good thing. I realize why many do not want it though. WIthout testing, many people post bigger numbers.
19. What is your greatest memory from competing?
Wow, only one? I guess having my parents, sister and friends in the audience as I pulled a nine second deadlift to win the 2003 IPF World Championships. To top it off, my now husband, Matt Gary, was there to coach me.
20. What advice & tips would you give to a beginner powerlifter?
Lift without gear for at least a year, preferably two. Build your base strength and learn proper techniques..Then you can add the gear and watch your numbers soar. Also, find other powerlifters and learn from them. Find someone with good form and technique and if you can, get them to help you. Some coaching or training sessions with another powerlifter is priceless.
21. How was powerlifting changed your life?
It has helped me to stay in shape. I have also seen many parts of the world that I may never have visited if it wasn't for the World Championships that I have traveled to. It has also given me some great friends all over the world. Last, but not least, I met my husband through powerlifting and we opened our own strength training facility, Supreme Sports Performance & Training, Inc. (SSPT) a little over a year ago so we and other serious strenght athletes could have a great place to train. Visit our site at www.SupremeSportsPT.com you can also see alot of great video:
http://www.youtube.com/user/Supremesportspt
22. Do you stay in touch with lifters you compete against?
Yes, I do. I email competitors in the USA, and all over the world.
23. If you are competing currently, when is your next meet and what numbers are you looking to put up?
I have the USAPL Women's Nationals in Cleveland, OH, in May 2010. I would love to hit some PR's. Any or all would be great so meeting or beating: 376 SQ 226 BP 369 DL
24. While you were competing, what is your main goal? Bigger total, bigger deadlift, more titles,etc.
I want to make lifts. I prefer that they are new PR's. Winning is great, but honestly, I am more proud of hitting new PR's and losing at a World Championships than I am when I have a bad day but win a championship.
25. Any major injuries you sustain while competing or training for upcoming meet?
No, I have a few little nagging things but nothing that will stop me from performing well.
26. What do you think about pro powerlifting or pro bench press meets that give out cash?
It would be nice to defer some of the costs of competing though.
27. Why did you decide to compete?
I realized at a young age that I was very strong. At 14 years old and 98 pounds, after only lifting three times in my life I benched 100 lbs. and squatted 200 lbs. I knew then that I wanted to lift and get stronger. Only trouble was, I was told girls don't lift and the weight room was for the guys. I didn't lift again until the end of college. I lifted on a universal machine one day with some friends and one of the guys said to me, "You're strong. You should be a powerlifter." I asked what that was and decided I would try it. I have been hooked ever since.
28. What would you like to change about today’s powerlifting competitions?
I wish they were uniform rules. There are so many organizations and rules that you can not compare the lifters from federation to federation. It is like apples and oranges The Raw Unity put on by Eric Talmant is great as it brings people together with the same rules. Of course, I am a USAPL/IPF competitor so I prefer the stricter rules.
29. What would you like to change about today’s powerlifting judging?
Two things, I would like to see the judges sitting one in front and one on each side again. Over the past few years many judges have moved more to the front. I believe this is not fair as it has become three front judges and you can't judge depth well from the front and miss alot of things like lockout in the deadlift if you are not looking from the side. I realize they are trying to get a better view because novice spotters don't know how to spot without completely blocking the judges. The second thing is I would make a rule that a judge can have his/her credentials taken away if they are unfairly always passing or failing lifts.
30. What is your #1 or most prestigious meet you ever competed in your career?
The most prestigious meet would be the World Games. I competed in Japan in 2001 and again in Taiwan in 2009. This is the best of the best in the world. Only 40 women in the world (throughout the 9 weight classes) qualified. It is contested every 4 years like the Olympics and is for sports not yet in the Olympics. It is a top quality event with multiple sports and has wonderful opening and closing ceremonies celebrating all the athletes, much like the Olympics.
31. Why do some lifters hate on some other lifters, especially through the internet?
I do not know. Nothing better to do with their time? Look, we have different opinions and that is what makes us individuals, I get that. But there is no need to be hating on anyone. I rarely go on the forums etc because of this reason. I love lifting and it takes a certain breed of people to put so much hard work and dedication into training and competing and we rarely get any recogition from the rest of the world. The least we could do it try not to bash eachother.
32. Have you ever competed in any other strength sport such as olympic lifting, strongman, highland games,etc? If so, what was it like and do you plan to do it again?
No, I have not, I am much too short to compete in strongman (woman) but think it would be a blast. They also usually have two divisions, 165 and under, over 165. I am at a huge disadvantage as I weight 114 lbs. I do hope to learn the olympic lifts and compete in that some day, just for the experience.
33. Anyone you would like thank for helping you along the way in your Powerlifting career?
I would like to thank my husband, Matt Gary. He has been setting up my training programs and is always there to support me. He is an all-around great man and words couldn't say how much he means to me. I would also like to thank Kirk Karwoski, he helped me to tweak my lifting form and technique to make my lifting solid. He was also my training partner and coached me for almost seven years. Last but not least, I want to thank my parents for being so supportive of me. When I told everyone that I was putting my career on hold and moving away to pursue lifting, they were some of the only people that didn't call me crazy. Many others have helped me along the way, you can learn so many little things from a wide variety of people... thank you to everyone that has helped me and supported me.
Getting ready for the WABDL Hawaii state meet in June.
2. How many years have you been competing?
around 13yrs
3. What is your biggest competition and training bench press?
Comp = 881lbs. I don't really max in the gym, heavy rep's more my training style.
4. What titles, records, ranking and achievements did you accumulate in your bench press career?
WABDL world, national and state records. Ranked like 16th 633.8 raw bench.
5. Describe your training philosophy?
Have lots of fun and surround yourself with positive thinking people.
6. Do you compete equipped or unequipped (no suits) or both?
Mainly equipped, when I want a personal PR raw I will do a lift or two raw.
7. Why do you compete in only bench press competitions or push-pull competitions?
One reason, to lazy to train for both.
8. What is the most impressive lifter you competed against?
Probably Ryan Kennelly.
9. Who do you think is the greatest lifter of all time?
A lot of great lifters all great in there own way.
10. How has the sport changed when you first started competing?
Gear has evolved tremendously.
11. How do you prepare for an upcoming competition?
shirted reps and increase weight weekly.
12. Describe your nutritional intake for an upcoming competition?
Up the protein and reduce carbs.
13. How many meets do you compete in a year?
now 1 to 2. used to do like 4 to 5
14. Who is your greatest competitor?
Myself. I compete for myself don't really play the numbers game. I do what I do and let the chips fall where the do.
15. How does today’s judging compare to yesterday judging?
Honestly today probably a lot more lifter friendly.
16. There are probably 50 different federations. Do you think this is a good thing or bad thing?
It's good because there all different just like people. Find the fed that's best for you.
17. Is the IPF World Championship still the top and most prestigious title to win?
It's probably the most strict fed, So yeah.
18. Do you think drug testing is a good thing or bad thing?
It's good.
19. What is your greatest memory from competing?
Had a lot of great memories, and hope there will be a lot more.
20. What advice & tips would you give to a beginner bench presser or powerlifter?
Make sure you make it fun. Find the right fed that best fits yourself.
21. How was powerlifting changed your life?
Yes, Could have easily gone a different direction.
22. Do you stay in touch with lifters you compete against?
Not really, Mostly just talk to them when I see them.
23. When is your next meet and what numbers are you looking to put up?
Hawaii on June 25th. It would be nice to finally get a 900lb bench in. But I open pretty low over there cause they actually give a trophy that is worth keeping. And I want one.
24. While you were competing, what is your main goal?
Stay healthy and injury free.
25. Any major injuries you sustain while competing or training for upcoming meet?
I have been lucky thus far, nothing major
26. What do you think about pro powerlifting or pro bench press meets that give out cash?
I am all for it. You will always put more into lifting than you will get out of it, so you might as well get something when possible.
27. Why did you decide to compete?
Looked like fun.
28. What would you like to change about today’s bench press or powerlifting competitions?
They are always changing any ways so I just go with the flow.
29. What would you like to change about today’s bench press or powerlifting judging?
My only complaint are the feds that don't give a press command, If you are not givin a command then it becomes your opinion vs theirs. What I think is a pause may not be what they are thinking. Give a command then there are is guessing. Don't know if there are any feds who still do that.
30. Which meet you competed in is your #1 or most prestigious meet?
Any Hawaii meet, Put on by great people in a great place. I just like them.
31. Why do you think some lifters are haters?
You would have to ask someone who hate's.
32. Anyone you would like thank for helping you along the way in Powerlifting career?
Titan Support Systems, Ken Anderson, training partners. But most of all my wife Carmela and son Nico.
Des Moines Strength Institute - Des Moines, IA. 4-17.10
Special Thanks go to Dale Rhoades, Rich Baker, Bill, Laura and Cody Anderson, Job & Samson Hou-seye, Jeff Blaine and many others for making this meet the largest Iowa meet in over a decade. Watch for the Iowa Regional this fall.
