Q&A with Ryan Bracewell

**PowerCoach** · 10-12-2010, 06:30 PM

Q&A with Pro Strongman Ryan Bracewell

Q: What differences have you noticed between AM and Pro contests, regarding events?

A: The year and a half before I won my card I primarily did pro qualifiers and the weights are almost identical, but the level of competition is drastically higher in the pro contests (as you would expect). When you go to a pro qualifier all of the competitors are good, but usually there are 2-3 guys that are fighting it out for the win. At a pro level show the last place guy is better than the top 2-3 at the pro qualifier, so the margin for error becomes very small.

Q: At Nationals, your first Pro contest, you competed against your good friend Travis Ortmayer for the first time.
What's competition like amongst friends?
How does it differ from training together?
I've seen first hand the fun yet competitiveness and respect that you guys have.

A: Competing against Travis at Nationals was no different than training with him. When we train together we are competing, and this happens even when we are training alone. Last year I did 765# on deadlift for 3 reps, and when Travis saw this in my journal he decided he had to beat this number, and he did…….its just a friendly rivalry that helps both of us get better. In addition, strongmen have a lot of respect for each and want everyone to do well. If I need help during a contest, Travis (or almost any strongman) will give me the same good advice during a show that he would give me in training……that’s just how strongman is, and that’s why I love it.

Q: You just came back from the Olympia where you competed in Americas Strongest Man.
You and Derek Poundstone both tied and for the win on the Deadlift Medley... ...what was involved in the medley?

A: In the deadlift medley we lifted a 900# frame for 1 rep, 660# axle for 1 rep, 720# barbell for 1 rep, and a car deadlift with a Chevy Colbalt that we lifted for maximum reps within the allotted time. Derek and I tied for the win with 11 reps. But I have to give Derek a lot of credit, because he is coming off a quad tear from 6 or 8 weeks prior and I’m pretty sure he could have hit more reps with additional time. I was happier about my performance itself than I was tying Derek because it was redemption from US Nationals where I zeroed on the car deadlift.

Q: Andy Vincent, last years Strongest Man champion, was unable to compete this year due to injury.
Having competed several times as top Am's, and having all contests decided by 3 points or less, when do you foresee resuming your battle as Pro's?

A: I believe he plans to make a comeback in 2011 but I am not sure what show. We will both have a busy schedule in 2011, so we may not end up at the same show. We definitely need to start up our rivalry again!

Q: You've experienced tremendous strength progress over the last 2 years.
Is your training constantly changing or do you have a certain routine you like to follow?

A: I have only changed my routine significantly once over the past 2-3 years. When I first started strongman I had a basic 3 day routine plus an event day when possible. I would do deadlift & back, pressing day, and squats & lower. As I started doing more shows my workout had to change. I needed more event training, and with this I could not hit the gym 3x a week. At this point I switched to a Westside style program. Now when I can be consistent I do a Max Effort Lower on Tuesday, Max Effort Upper on Thursday, and do Dynamic effort or events on Saturday and Sunday.

Q: You hold the amateur DL strongman record and are considered one of the top Deadlifters in the Pro's. I understand 900# is quickly approaching. How old were you when you first DL 700, and how long did it take you to reach this milestone?

A: I started deadlifting for strength in March of 2007 and hit 545. After 15 months (with 4 months I hit 700 for the first time on July 10, 2008. Since then I have added another 100 pounds to my belt only max, and my new goal is to hit 900 with a suit and get my raw deadlift to 850 without a hitch.

Q: You’re extremely knowledgeable with kinetics and exercise physiology.
Do you think the average joe gets intimidated to ask someone of your strength and size general questions?

A: I have to believe people do get intimidated simply because I get many more questions online than I do in person. Online people send me messages or post in my journals with questions, but in person I almost have to offer my assistance because people beat around the bush when they need help. If they only knew how much I loved talking about strength training and helping to design a workout, they wouldn’t be afraid to ask.

Q: You’re sponsored by IForce, who I know also sponsor top NPC bodybuilder Dusty Hanshaw.
How has that experience been?
What IForce products are you using?
Despite being in different sports, do the two of you ever have the opportunity to brainstorm or share ideas?

A: My experience with iForce has been amazing. Every time I need product or assistance with upcoming shows they have been there for me.

I rotate many of their products but currently I am taking 1 scoop of MaximizeV2 & 10 Hemavol pre workout, 3g Beta Alanine twice a day, and 5g of Creaplex a day. Throughout the year I will cycle the Testabolen/Reversitol stack but it is not a part of my current regiment.

Dusty and I have spoken many times but because of our schedules we have not been able to share details with training or compare the different diets we do. Obviously I am not trying to be a bodybuilder and he has no desire to do strongman but there is a lot of crossover with what we do.

Q: The Pro season is winding down for 2010, when is your first projected contest for 2011, and are you doing anything different with your training for your "off season"?

A: I am in debate about doing the Fit Expo in January, but my first instinct is to pass in order to give myself a good 6 months to get bigger, faster, and stronger. Since 2008 I have competed every 2 months forcing me to train for a contest rather than train to get better, and if I want to move up in the pro ranks I have to get better. The entire 2011 schedule is not up, but I’m guessing my first show will be in mid to late summer.

Q: Looking ahead at 2011, what goals do you have for the coming contest season?

A: Since I do not foresee me competing until late 2011 I don’t have any contest goals at this moment, but I do have several for my training in general. Based on some observations of other top lifters and evaluating my weaknesses, I plan to make several changes in my training. My main goal at the moment is to increase all of my major lifts by 5%. I have several other goals in the works that include endurance, lift efficiency, flexibility, etc., but they are not finalized yet.

**PowerCoach** · 10-12-2010, 11:55 PM

Link to Ryan's training journal on Rx Muscle:

http://forums.rxmuscle.com/showthread.php?t=18516

**SallyAnne** · 10-24-2010, 04:45 PM

http://www.rxmuscle.com/strongman/46...bracewell.html

**robert da strongman** · 10-24-2010, 05:02 PM

good stuff

**GENESIS** · 10-24-2010, 05:12 PM

Been waiting for this thread.

Do you have any instructional tips/videos for the three big lifts?

**s2h** · 10-24-2010, 06:46 PM

nice Q&A ryan...hope to read more soon...

**Ryan Bracewell** · 10-25-2010, 12:06 PM

Originally Posted by GENESIS

Been waiting for this thread.

Do you have any instructional tips/videos for the three big lifts?

Nothing made that I would call instructional, but would be happy to try and answer any question you got.

**robert da strongman** · 10-25-2010, 12:12 PM

hey Ryan...

how far out do you train specific events for a competition?

**Ryan Bracewell** · 10-25-2010, 12:22 PM

Originally Posted by robert da strongman

hey Ryan...

how far out do you train specific events for a competition?

Kind of tough for me to say what I would like to do since most of my training has been determined by back to back contests or minor injuries. What I prefer to do is regular training geared toward fixing weaknesses with misc events thrown in on weekends, then when I am 6-8 weeks out from a show I will modify the schedule of my gym training and event training specifically for a contest. For example, on a normal max effort upper body I could do any number of lifts, but if I know I have a max log or axle in an upcomming show I will only work max effort overheads or do max rep overheads and leave max bench type work out all together for last month or two.

**wolverine565** · 11-19-2010, 11:37 PM

On the last show you were talking about your diet. Is your diet the same through out the week? Why are you depleted by the end of the week? It seems counter productive to deplete yourself while trying to gain strength. I like the palumbo type diet for fat lose and body sculpting. When I did the diet it was great for fat loss, but my strength went to hell in a hand basket. Do you feel your strength go down as the week goes on? Why would you need a cheat weekend if the diet works the way payton said in the 2nd show? Don't get me wrong, I am not knocking payton's diet. Just seemed to have some inconsistancies in the past 2 shows, when is came to the diet talk.

**Ryan Bracewell** · 11-19-2010, 11:55 PM

I would not really call it depleted, I am just using a different energy source. During the week its primarily protein and fats, then on the weekend I cheat when I want. When I follow the diet correctly I actually feel better because the fats burn smoother so I dont have the up and down blood sugar that a high carb diet can cause. So when I get busy at work a meal runs late I dont feel like punching a customer in the face because of low blood sugar.

**wolverine565** · 11-20-2010, 12:44 AM

Do the amount of protein and fats stay the same or do they change ? Does the type of workout alter the amounts of protein and fats you take in that day? I'm wondering if the food amounts stay the same to increase the body fat utlilization? Do you feel that the fat intake amounts effects your strength? I feel stronger when I take in plenty of good fats. I feel weak when I cut the fats.

**PowerCoach** · 11-20-2010, 09:13 AM

Originally Posted by wolverine565

On the last show you were talking about your diet. Is your diet the same through out the week? Why are you depleted by the end of the week? It seems counter productive to deplete yourself while trying to gain strength. I like the palumbo type diet for fat lose and body sculpting. When I did the diet it was great for fat loss, but my strength went to hell in a hand basket. Do you feel your strength go down as the week goes on? Why would you need a cheat weekend if the diet works the way payton said in the 2nd show? Don't get me wrong, I am not knocking payton's diet. Just seemed to have some inconsistancies in the past 2 shows, when is came to the diet talk.

Ryan is NEVER depleted, this isn't bodybuilding, I have no need to deplete strongman or powerlifters, nor do the guys do the type of workouts that would deplete glycogen that can't simply be 'topped off' via diet. My guys eat UP into contests, not down.

I alternate fuel sources. As Ryan stated, he uses different fuel sources at different times. Just because carbs are lower or higher doesn't dictate depleted, a person's response to their diet and training dictates depleted. Depending on the individual gylcogen depletion can range from very hard or very easy to deplete.

You have to remember my diets aren't technically low carb or keto diets, so you can't compare with Dave's and the techniques used with how mine work.

My priority is STRENGTH gains.....First, I have 10 different diets, each with their own multiple phases, or 'mini diets' to keep the system constantly reacting to stimuli when/if needed.
Remember in the shows I talk about how Ryan is on this particular style that you've heard him reference only for this timeframe of his off season (which we don't normally do)

In this weeks show, you hear him reference Rice and things because he's onto another phase of this particular style of diet as we are begining to prep for a powerlifting contest in 3 weeks that's he's doing last minute.

Regardless of what type of diet Ryan is on, he ALWAYS has cheat weekends, it's what his system requires. His blood sugar control is so good we don't have alot of the same rules that apply to others. Believe me I'm envious, as I can't begin to eat like Ryan's diet dictates....
Some clients get cheat meals, some cheat days, some get a cheat week......EVERYONE is different, rather than inconsistant.

Regarding the fats...certain phases Ryan's fats are low..and at that time other areas increase...some phases his fats are elevated, but never beyond the moderate level.

**tjoe** · 11-20-2010, 04:24 PM

I saw that you mentioned fruit at one point. Just curious if you have any "favorite" fruits in particular?

**Ryan Bracewell** · 11-20-2010, 06:30 PM

Originally Posted by tjoe

I saw that you mentioned fruit at one point. Just curious if you have any "favorite" fruits in particular?

Fortunately for me, my favorite fruits are the 2 primary ones that Nathan has me use and that's apple and orange. I like using the apple for the extra finer and digestive enzymes

**s2h** · 11-20-2010, 07:44 PM

are spike energy drinks allowed on this diet..just curious....

**Ryan Bracewell** · 11-20-2010, 09:15 PM

Originally Posted by s2h

are spike energy drinks allowed on this diet..just curious....

No. Nathan hates that I drink energy drinks but it's one of those things he knows I'm not giving up....mainly because I'm addicted. Only time I go without is when my BP is high but that is not very often.

**wolverine565** · 11-20-2010, 09:42 PM

Have you ever done any highland game events? I'm looking at doing the 2nd annual louisiana highlander, in march. They have BRAEMAR Stone and Open stone events, along with standard strongman stuff. Have you ever done these two events? Got any tips?

**Ryan Bracewell** · 11-20-2010, 09:54 PM

Originally Posted by wolverine565

Have you ever done any highland game events? I'm looking at doing the 2nd annual louisiana highlander, in march. They have BRAEMAR Stone and Open stone events, along with standard strongman stuff. Have you ever done these two events? Got any tips?

I have done a NAHA event which is a mix of highland games and strongman in the same contest. We have 3 highland events in that contest but i don't remember the names, plus I sucked at them. You should ask Andy Vincent. He is great at all the highland games throwing events.

**s2h** · 11-21-2010, 04:27 AM

Originally Posted by Ryan Bracewell

No. Nathan hates that I drink energy drinks but it's one of those things he knows I'm not giving up....mainly because I'm addicted. Only time I go without is when my BP is high but that is not very often.

i think theres a 3 step program..for spike addition...

**wolverine565** · 11-21-2010, 05:56 AM

Good idea. I'll give andy a call.

**wolverine565** · 11-22-2010, 10:29 PM

The open stone and BRAEMAR Stone are cave man version of shot put. I have to say Im a little let down. They sounded pretty cool, but throwing a field stone for a shot put just was a let down. I guess I'll get out the shotputs and start practicing again. I haven't thrown shotput sense highschool. Time to go to the parents house a dig.

**wolverine565** · 11-26-2010, 07:17 AM

where did you go to download poundstones radio show?

**Louis Costa** · 11-27-2010, 11:33 AM

Dear Ryan,

I have a question.

How do you remain so damned sexy to women yet are behemoth strong with a very little ass?

I mean. I heart your deadlift. But jeez. Where's the ass? I'm almost ashamed to know your ass as intimately as I do.

Lou

**Ryan Bracewell** · 11-27-2010, 12:33 PM

It is very hard and too scientific to explain. If you think my ass is small now you should have seen it when I was 230.

**AussieMuscle** · 11-27-2010, 05:46 PM

Originally Posted by wolverine565

where did you go to download poundstones radio show?

Yeh where does one do this? Is it on iTunes?

**Ryan Bracewell** · 11-27-2010, 06:00 PM

Originally Posted by AussieMuscle

Yeh where does one do this? Is it on iTunes?

Once iTunes store is open type RX muscle in search box.

**tjoe** · 11-27-2010, 09:33 PM

Originally Posted by Louis Costa

Dear Ryan,

I have a question.

How do you remain so damned sexy to women yet are behemoth strong with a very little ass?

I mean. I heart your deadlift. But jeez. Where's the ass? I'm almost ashamed to know your ass as intimately as I do.

Lou

Originally Posted by Ryan Bracewell

It is very hard and too scientific to explain. If you think my ass is small now you should have seen it when I was 230.

LOL, I pick on a buddy of mine cause his ass is H U G E ! Always tell him he should be WAY stronger on his squats and deads.

**wolverine565** · 11-27-2010, 10:22 PM

i know how to get rxmuscle shows. I'm talking about derek pondstones show on sirius. Where can I download dereks show?

**robert da strongman** · 01-04-2011, 06:10 PM

got a guest for you to have on....Ryan Viera 5x world highland games champ

**AussieMuscle** · 01-05-2011, 05:04 AM

Originally Posted by wolverine565

i know how to get rxmuscle shows. I'm talking about derek pondstones show on sirius. Where can I download dereks show?

Yeah I can't find this anywhere. Doesn't show up on my iTunes or anything and Derek's show from what I hear is only on what Aussies call the FM stations??

**Ryan Bracewell** · 01-05-2011, 08:45 AM

To my knowledge Derek's show is not available for online downloads on a regular basis. His first 2-3 shows were available for download but i don't have a link for it.

GameofInches · 01-19-2011, 11:05 AM

Hey Ryan,

Just a couple ideas on possible guests for the Power Hour show. How about getting on Louie Simmons, Chuck V, Ed Coan, and Captain Kirk K. These guys are legendary in the sport not only for their physical accomplishments but also because of their attitude and dynamics that they have brought to the sport of powerlifting. Just a couple ideas.

**Ryan Bracewell** · 01-19-2011, 11:16 AM

Originally Posted by GameofInches

Hey Ryan,

Just a couple ideas on possible guests for the Power Hour show. How about getting on Louie Simmons, Chuck V, Ed Coan, and Captain Kirk K. These guys are legendary in the sport not only for their physical accomplishments but also because of their attitude and dynamics that they have brought to the sport of powerlifting. Just a couple ideas.

We are already working on Chuck, but not sure if he will do it. He has not said no, but my connection to him tells me he is not a big talker. We will be working on the other guys in the future.

GameofInches · 01-19-2011, 11:44 AM

Originally Posted by Ryan Bracewell

We are already working on Chuck, but not sure if he will do it. He has not said no, but my connection to him tells me he is not a big talker. We will be working on the other guys in the future.

That sounds good. That's funny that you said he is not a big talker. I have heard someone say that about him once before. You and Nathon keep going what your doing, the show is great! Thanks

**Curt James** · 03-05-2011, 04:53 AM

Thank you for making Rx Muscle a better place to visit, Mr. Bracewell!

[ame="http://forums.rxmuscle.com/showthread.php?p=1354766"]Ryan Bracewell powers his way to 2,500 posts! - RX Muscle Forums[/ame]

**Curt James** · 03-05-2011, 04:59 AM

Originally Posted by wolverine565

i know how to get rxmuscle shows. I'm talking about Derek Poundstone's show on sirius. Where can I download Derek's show?

I don't know if this will help, but I saw this during a quick Google:

"If you don't have Sirius/XM you can get it as an app on your phone free for a week. It's under the sports category-sports nation ll. Sirius channel 125, XM 241."

Can't find a podcast, but you might want to Google "Poundstone Power Radio".

(I tried. lol

)

**wolverine565** · 06-29-2011, 02:25 PM

Is there going to be a power hour show this week?

**Ryan Bracewell** · 06-29-2011, 02:26 PM

yes. Mike Jenkins and I give our opinions on training and event technique.

**wolverine565** · 07-05-2011, 12:12 AM

what brand climbing shoes do you have? Is there a popular shoe with strongmen?

**Ryan Bracewell** · 07-08-2011, 05:03 PM

I have not used mine in so long I cant remember what they are, but I would not recommend my specific ones anyway.

I would recommend something with good rubber on the front of the shoe and the heel. Some shoes will only have the sticky rubber on the front and the heel has cheap shit.

I will probably buy these the next time I have a truck pull or a sled drag event on concrete.
http://fiveten.com/products/footwear...coyote-lace-up

**wolverine565** · 07-09-2011, 07:45 PM

cool shoes. I'll check them out. I got one more question. Do you carry species products at your store? I'm tired of ordering and waiting. I want fiberlyze and mac oil.

**Ryan Bracewell** · 07-10-2011, 11:02 AM

Originally Posted by wolverine565

cool shoes. I'll check them out. I got one more question. Do you carry species products at your store? I'm tired of ordering and waiting. I want fiberlyze and mac oil.

I don't carry all their products but I do have the fiberlyze in stock and can get the Mac oil pretty easily