3 YEAR STRENGTH/POWERLIFTING PROGRESS | MY RESULTS AFTER 3 YEARS OF STRENGTH TRAINING
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- Опубліковано 7 січ 2025
- In this video I show you the evolution of my strength and powerlifting progress over 3 years (2015-2018) in the squat, bench press and deadlift. I know that the strength progression could have been a lot faster, but I made this video to show my genuine bench press transformation, squat transformation and deadlift transformation to hopefully inspire you to keep on going. Natural strength gains take time, especially when you're not a beginner at strength training anymore. I've used a lot of powerlifting programs over these years. Just ask if want to know about any powerlifting programs.
#powerlifting #strengthtraining #transformation
Songs used in the video:
Onlap - The Awakening
Stria - Say
Epic Music - Rapture
I will keep on training to get stronger in the squat, bench and deadlift. Time to MAKE SOME GAINS!
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...and remember to make some GAINS!!
Hopefully this video can be inspiring to keep pushing :)
what program you use to progress in the first years?
Started out with my own programming, then tried a few rounds of Candito's 6-Week Program and then almost a year of Sheiko programs. At this point my maxes were around 185kg squat, 132.5kg bench and 190 deadlift.
And pulling 😉🤗
Keep at it big homie, you’re doin awesome
It is!! Thank you :)
Man the off balanced lowbar looks so painful sometimes
@Zombie Head If you do something like that, instead on focusing on form, I would much rather focus on finding out what's wrong, cause when I see something like that I think there must be a major weakness somewhere, that could easily end up in injury down the road.
No pain no gain !!!!!!!!!!°°°°
you gotta look at the ground when you do lowbar
@@jjtygrys3570 Injuries = 0 progress
@@pyrrosdimas5798 Mark from SS would say "Point your nips at the floor" and look like at the ground ~5-6 feet in front
Can i get some F's for the spotter at 4:33 xD
F
What did he do wrong? I didn’t see anything wrong...and if he would have touched that bar...the lift doesn’t count
I left him hanging without a high five 😂
Got it, you def game him the cold shoulder lol
F
Damn brother, your benching technique improved so much, very well done to you sir I wish you all the best
Watching the technique improvements was fascinating!
Your form kept getting better and better. Awesome Progress 🎉🎉.
I first thought it would be a guy who just started lifting... and then he goes 112 kg on the bench :D
Bench has always been easy for me :D
Awesome progress!! Keep doing these vids! Not enough like them where a regular fella starts out at lower numbers. Seems like everyone starts at 200+ for all lifts. I had to start with barely the bar when i first started
Thanks! Everyone starts from a different starting point. The strength journey is a long grind :)
Started benching with a barbell as well.1 yr and a half l8r i bench 135.
@@danibaba7058 Awesome progress! Keep it up!
Whaat? I started at 400 lol
@@adgcih1689 Nice username, great song.
These low bar squat arm positions look funny as hell from front view
I was thinking he looked like he had T-Rex arms 🤣
Low bar in general looks funny as hell from any point of view
Low bar it's funny.
@@pouihurmen I think his wrists are pointed back a little much too though
@@CaptainYesz I use the same wrist position to some extent. Allows you to get the bar even lower on the back, I squat like 5 kg more like that.
This looks way more natural and achievable keep it up well done
Thanks! Gotta show the world what is achievable by most people :)
@@gammelbodagains5374 what is the advantages u get from this training ?
I train for strength and to build on my powerlifting total. This video is basically to show my journey so far. I don't test my 1RM very often either, just when I've peaked for it
Stumbled on your videos here and want to say thanks.
It's good to see and a good reminder that it takes time to increase weights and not to get disappointed when I can't add weight every workout
All the gd firewood chopped in the back proves the gains are real
Great progress ! Feels like it's some real natural progress which is a good thing for the new guys ! I do myself will start powerlifting soon !
Great progress man, keep it up!
I like how much better your form became with time, great :)
Congratulations... I have loved to see your progression man!!!!!!
REALLY INSPIRING
Thank you! Glad it could be inspiring :)
Excellent leg drive on those bench PRs. Definitely worth the time to perfect. Great job on the hard work then and NOW. Every day is yesterday's tomorrow.
Thanks! Very true 👍
Awesome bro, keep focusing on yourself, your plan, food, weaknesses, etc. Slow n steady,inch by inch, 2-5 lbs....1 rep at a time. Looking really good over time on your FORM. And natural too. It does take a long time, a lifestyle. Wish you the best.
Thank you! Slow and steady wins the race :)
Well done man keep it up. Uve come a long way. Cool video!
Thank you! Always grinding :)
Your spotter at 5:10 looks to be in your corner all the way bro. Keep at it 🤙
That video makes me excited for what I might be able to lift in 2 years. Thanks man. You are awesome!
You're welcome! :)
it’s been 2years
Good job. Respect man. Thanks for the video. It took 3 years to be made. Keep going man
Thanks! Let's see where I'm at in another 3 years :)
Good steady progress with a net gain of 13 solid kg on bodyweight and body composition looks pretty much the same. So a huge increase in muscle mass. Compound lifts for the win
This is some solid ass hardwork progress, wish you more gains bro!
Inspirational!!!!!!!! I just started powerlifting in a year. This motivates me a lot
Very happy that I could inspire you with this video. Keep the gains coming! 💪🏻
It’s crazy, i „wasted“ my first 2 years with bodybuilding before i started researching more about PL, i think it’s becoming a bigger trend now across all social media platforms, but the progress i made alone in 6 month is double of what i gained from bodybuilding. Not saying bodybuilding don’t work or saying it didn’t do anything but the simplicity of powerlifting and how it‘s just working for pretty much everyone made me love it in no time!
This was super cool to watch man. Really loved watching your technique get dialed in and more efficient. Keep going!
Thanks! The best is yet to come 💪
Pleasure to see such videos. Good luck!
Thanks! Glad you enjoyed :)
This is amazing bro, keep pushing!!!
Great job. Inspirational. Thank you for sharing with the world.
Thanks! Glad you found it inspiring :)
I respect your gains that sure wasn’t easy to get from we’re you started man good job!
Thanks! Hard work pays off 💪🏻
Solid progress.Nice n steady wins the race
Congrats! Wish you the best forward!
Love how your back keeps getting stronger nerve squat technique keeps getting cleaner.
Excellent progress man. Very motivational!
Thanks! :)
So inspiring I'm around where you started in this vid at the moment.
Just keep at it and you'll make some awesome strength gains too 💪🏼
Very inspiring! Really well done.
Just found this video. Your starting weight is exactly the same weight as I started on. I'm currently into my second month now of powerlifting training. I'm definitely feeling a 120kg bench press with bang on form. And feeling at least 135kg squat and 160kg deadlift. Great video though to show people it takes time and preparation
dang this is super impressive. congrats!
Not gonna lie. Your 1 rep maxes for your bench were pretty sketchy at first. At 248 ibs you were just bouncing the weight and it didn't come up evenly. But as soon as you hit 3 plates, that push was so damn smooth and tight. Great shit man. keep on grinding.
Thanks man!
Nice job man, that’s awesome!
Thanks for watching!
Super motivational, great job!
Hats off to you for the form man. Good work
looks good! i hope i make in 2020 some good progress.. ur squat is nice and deep! congratz
Thanks! Let's see what 2020 will bring 💪
2015 - Shaggy gonna go big 💪
Well done!
Nice video. I'm hitting similar numbers at a slightly higher bw... to date my best bench is 152, deadlift 225, squat only 165. Looking forward to gaining on my squat - you've made great progress on that lift.
Brooo, this was a good video. Really enjoyed watching your progress brother 🤙🏻
Thanks! Glad you liked it 😊
Respect! You became a very strong Dude!!!
... and the journey isn't over yet 😉😁💪🏼
Good luck! I'm 51 years old, startet lifting 5 years ago. Doing the same numbers you do, but with more bodyweight. So respect again! I am feeling age now. Progress isnt easy anymore. Keep going buddy! You doin great!!
@@tjblackforest69 Thanks! Keep grinding and good luck.
you got so much better at the lifts themself well done
Thanks! My technique got a lot better throughout :)
@@gammelbodagains5374 yeah especially your bench and squat, super impressive stuff man well done
your early progress time looked a bit painful (your knees going in different directions, not having a stable stance and movement) but still respect for your development man
Sacrificed the aesthetics for more strength. Respect bro
Drew O’Ryan astetics will follow !
Very Nice progression !!
Great gains man! Would recommend the hook grip for your deadlifts, and see if that can clean out the imbalance in your shoulders, I struggled for a long time with this, and it turned out it was because of my deadlifting with mixed grip. Hook grip makes your grip undefeatable when you get it right!
Have tried it a few times but never liked it. Nowadays I pull mixed only for my top set and use straps for backoff sets to try and even out the imbalance :)
@@gammelbodagains5374 I personally do double overhand for most of my warmup sets and then alternate my underhand on mixed grip. I've also tried hook grip without any success, maybe my hands are just too small or maybe it'd a technique issue but I always find it weaker.
Only got this recommendation now. Well done ! I was also focused on the bodybuilding side of things when I started lifting , but always loved heavy weights , when I started powerlifting beginning of this year I totally stopped the bodybuilding side and only focused on powerlifting. Squat started at 160 now at 210. Bench started at 110 now at 130 and deadlift started at 190 now at 250kg. And always kept my bodyweight under 75kg. I realized I could gain strength a lot easier than getting muscle. Oh and im short 5ft7, so thats a plus on the conventional deadlift.
Those are some awesome lifts at that bodyweight! I'm also 5ft7 btw 😃
wow, that's a great video!
Such a difference between people. My max squat is around 110-115 kg (4/5 months of training), bench press is around 85 kg, and my deadlift is 170 kg. Your bench press was amazing when you started already, damn!
My bench has always been an easy lift for me (short-ish arms), but my deadlift has always sucked 😆
Gammelboda Gains Hahaha ah, there’s the difference. Great video btw!
I started lifting in 2015 as well when I was 12 my maxes where 95 bench 150 squat and a 210 deadlift through the last 5 years I have gone from 120 lbs to 170 lbs benching 270 squatting 375 and deadlifting 445 with the help of coaches and new techniques over the years
Well done! Just keep it up and who knows how strong you will get 💪
12? That sounds dodgy
Amazing progress!!
Very motivating! I pretty much have your beginning numbers, I hope to get those gains too!
Thanks! Those numbers are achievable almost by anyone who puts in the work over the years. Keep grinding!
Great progress, keep it up!
Thanks! Definitely I will :)
Great work! Way to grind
Great job man that’s what I call hard work
Thanks! The strength journey has only just begun 😉
Sick progress, this is so dope. Would love to see another update
Great Job! --- I'm just interested in your squats, and I congratulate you on breaking parallel, which most people (UA-cam and everywhere else) don't hit. It seemed to me that your singles past 400 were more solid than your lower poundages. Maybe it's due to you simply becoming more comfortable and adept at heavy squatting over time. I like your simple set-up off the rack, breath, and attempt to keep your entire body "tight" before ascension. Great Job!
Thanks! My squats seem to have gotten more stable with time. Especially when I've been heavier
so bad ass bro, incredible gains
What a transformation... respect 👊
320 pound bench! You looked like you could hit that for 5! That’s insane!
My bench always looks very easy. Then when I fail, I usually hit a brick wall out of nowhere 😆
Well done mate good progression!
Thank you! :)
That’s pretty cool you have people watching you
Not always, but when I do, it gives more energy to the atmosphere for pushing the limits :)
👏That was some great lifting.
Currently I'm at 73kg bw but my numbers are not near yours I'd be happy with your starting lifts 😁
Currently at
100kg squat for 4x3
80kg bench for 4x3
110kg deadlift for 6x3 ( attempting 115kg next week)
Thanks! Just keep grinding and eating. You'll be amazed how far you'll go 💪🏻
Insane bro 🙏
Just recently finished my first year of working out
475 squat
545 dead
275 bench
1295 total
Those are some really good numbers, especially after the first year! Keep it up! 💪🏻👍🏻
Jesus this video needs way more views this crazy shit!
Haha. Just share this video everywhere, it will help :)
Great job! Would be cool to see a quick review of the programs you've done :)
I have done reviews on some of the programs, but I might do a recap video on all the programs I've done at some point :)
@@gammelbodagains5374 I would like to see this as well
6:59 I felt that in my back
Spinal
Your bodyweight jumps so fast!
Ur strong af for that
Thanks! Gotta build some mass and then when I get too fat I have to cut down a little 😄
@@gammelbodagains5374 If you get to like 90 kg you Will be a monster 😆
@@sdaanvissers8534 The most I've weighed is 88kg before I cut down to 73kg last summer. Now I'm slowly going back up to 83kg
@@sdaanvissers8534 I might be a monster, but a fat one lol 😆
@@gammelbodagains5374 haha not If you get your eating and protains down🙃
Well done man!
Thanks man!
Inspiring squat progresion 😉 I like it💪
GOOD JOB! KEEP GOING
Very nice progress man! Actually sat and hoped that you made all the lifts lol
Haha, thank you!
Amazing dude, I love this! I am extra inspired because I am basically starting where you started 😅 hehe so good to see how much you gained through super hard work over the years 💪🏻
Thanks! Keep grinding and you'll be amazed how far you can go 💪🏼👍🏻
It looks as if you went to and from the sumo style deadlift. I am still trying to figure that one out. Great job on your progress and results!
looked very scary at times. but you are definitely ridiculously strong
2:53 what's the point of spotting if you are not ready and seem woefully unprepared to lift at a moment's notice?
December 2016, new power rack and bar, somebody knows what to ask for christmas lol
Cool video, good work
Thanks for watching!
This makes me want a garage gym so frickin' bad. Especially because I'm stuck at home, doing pushups...
Pushups are also great , bro.
Buy a squat rack that comes with 2 stands and is adjustable. I push my bed against the wall and I am able to bench, squat, ohp in a tiny ass room.
Very cool man!
Thanks! Hope it was inspiring :)
great to see this,
remind me of my college year
also take 3 years to squat 160kg
btw my bodyweight at that time are about 85kg
deadlifted 160kg, bench 120kg
stay strong n focus bruh
Thank you! Natural strength gains take time :)
You can tell that this guy is so much stronger than he's shown, he just needs stability & technique work. Try single-leg training + bamboo bar volume work ( squats and goodmornings).
Also, do some loaded carries for the TVA training. Easily a 500lb+ squatter.
You're absolutely right 👍
@@gammelbodagains5374 thanks man! I just wanna see you perform at the highest level you're capable of, and you're definitely capable of more. Awesome video, keep it up.
Working my way back up to the 83kg class, so let's see how much I can lift at that bodyweight 💪
Inspirational achievement!!!
The best still lies ahead 💪🏻
eddie hall:
that my warm up
Nice job this is sick 👌
Thanks! 😄
Awesome progress
Thanks!
Impressive dude!!!
Its slowly but surely grind. Appreciate the content! 🏋🏽♂️ after 9 months with just some calisthenics done, my numbers are nothing to boast about lol. Bench-165 squat-185 DL-235 🤭🤫
Thanks! It's a long journey, so you have to live through the grind 💪🏼🙂 I'm sure your numbers will skyrocket in the next few years too if you put in the work. Keep grinding 💪🏼
7:36 Your pops face ---> "I bred a monster! 😲"
Haha 😆 probably what he's thinking, since he doesn't lift
2nd time I have this vid on recommendation !
Great to see it again and nice improvement overtime
But wondering about drugs use, nowadays almost everything isn't really how it is presented. Taboo subject.. I don't judge people using it, I really don't care but it's hard to figure the true reality out
I keep grinding as a natty, I'll see how far I can go ;)
Good! I will always stay natural, even if I won't get as strong. Now when I compete in drug tested powerlifting, it makes even less sense to use steroids 🙃
Nice going!
Keep up the grind