Q&A with ASC Pro Strongman Derek Poundstone

**robert da strongman** · 03-25-2009, 10:34 PM

alright here is your chance to pick the brain of one of the best strongmen out there.

thanks to Derek for doing this and being on our board!

**robert da strongman** · 03-25-2009, 10:35 PM

Derek what is your next comp?

**Derek Poundstone** · 03-25-2009, 10:40 PM

Geez, that was quick Rob! My next comp will be the Mohegan Sun Worlds Strongest Man Qualifier on May 17th in Uncasville, CT. This is where I defeated Mariusz last year.

**Thad** · 03-25-2009, 10:44 PM

Derek, I remember reading that you said your OHP was a weak event for you. What helped you bring it up?

**robert da strongman** · 03-25-2009, 10:44 PM

super forum leader powers...haha.

do you know what events will be there?

**SallyAnne** · 03-25-2009, 10:58 PM

Hey, Derek! Welcome to Rx.

**airagee23** · 03-25-2009, 11:15 PM

Hows the bronchitis? Good luck at the Mohegan bro.

**Canuck_Muscle** · 03-25-2009, 11:32 PM

Hey Derek what does a guy your size training for pure strength and mass eat in the run of a day?

**davidyes** · 03-26-2009, 01:01 AM

Derek,
What is your diet like on the actual day of competition?

**New2thegame** · 03-26-2009, 02:53 PM

Derek,
How do you mentally prepare for competitions and just workouts in general?

**Sandpig** · 03-26-2009, 03:06 PM

Derek, you gonna be competing in Vegas at anytime?

**tjoe** · 03-26-2009, 03:36 PM

Rob - great idea bro.
Derek - thanks for jumping in the mix. I know your time is limited so we appreciate you tacking one more thing on your "to do " list!

**Derek Poundstone** · 03-27-2009, 02:42 PM

Originally Posted by Thad

Derek, I remember reading that you said your OHP was a weak event for you. What helped you bring it up?

Good question Thad, here's an Answer I posted on an interview from another forum back in July of 2007, I will add upon this reply;
Again, I took a more scientific approach to overhead pressing for reps. Realizing that there are more factors in clean and pressing each rep then just the overhead press. With a 280-LB log, seldom do my shoulders fail before I just get winded. I found a more efficient way to press the log from the lap without a jerk. I found the jerk wasted way too much energy by utilizing the legs. Jerking, however, does make the press easier. So I began adjusting my log pressing technique by pressing from the lap and making the overhead portion of the press strict. By doing this, my shoulders would fail just as I reached the limit of my conditioning. For a heavy log, I still press in three motions, floor to lap, lap to shoulders then shoulders to lockout overhead.

This was how I was able to become a more efficient presser, now I would say my raw shoulder power is amongst the top in the sport so I’ll go into detail on how I brought up the raw strength. I think again my increase in power in the shoulders has to do with my approach to training. I just simple thought, "where do I and everyone else fail when pressing a heavy weight overhead". This is a simple question in my opinion. I always found that I and most other guys and gals that workout are weak of fail just as you’re clearing the forehead with the bar, axle, log etc.... This goes for seated and standing overhead pressing. With sanding presses it’s a bit higher, like a few inches above your head. This so happens the be where the triceps kick in and your delts are at their weakest angle. Go ahead and mimic the movement while sitting at your computer desk. See how your shoulders are in a position where they are at a mechanical disadvantage. Also you tris start to engage big time at this point of the press. Once you clear this awkward position, you can push your head through and the delts can engage more. So what I did was to work on increasing my triceps power. I didn’t just do things like close grip benches but relied on movements like floor and/or presses, JM presses, skull crushers from all angles etc..... In addition, I'm not scared to bench heavy. This was the reason for my torn pec last year before the Arnold classic. In addition to the triceps and heavy bench work, I simply pressed more then most do, this is the reason why you seldom see my OHP get weaker throughout a contest. Mondays are my shoulder day. I start out with come sort of clean and press. Any implement I want from axle to a block. After 2 sets, either heavy for singles or doubles or light for a million reps, I follow up with a supplementary press. I'll do things like seated presses with no back support with a log or axle, regular military presses, standing strict presses etc.... I follow this up with shrugs and either a side lateral or a crucifix hold.

Originally Posted by robert da strongman

super forum leader powers...haha.

do you know what events will be there?

Rob, I saw a fellow competitor post this list of events. This is all the info I have found;
Log Clean and Press for reps
Max Axle Clean and Press
Frame Carry
Stones
Car Deadlift
Shield Carry

Originally Posted by Canuck_Muscle

Hey Derek what does a guy your size training for pure strength and mass eat in the run of a day?

Generally I eat 7 - 8 meals per day and try to get approximately 500 grams of protein, 400 - 500 grams of carbs, and approximately 100 grams of fat just as a starting point and depending on what competition I’m training and what my goals are, example am I trying to stay lean and keep my speed and recovery up or do I just want to focus on putting a ton of weight on and get as powerful as possible. From this base I got from there. Generally while at work I eat three meals, I’m sure to get my protein intake by making chicken puree shakes. The chicken puree starts out as frozen chicken breasts. I boil 2 lbs of the chicken breast in water before work (usually the night before) for about 30 minutes. I then cool the chicken and place the four or five breasts (2lbs) into a high-powered blender filled to the 35 - 40 oz line with water. I blend the chicken on high until it becomes a medium consistency fluid that is drinkable (about a minute). Once done, the 2 lbs of chicken and water make about 40 oz of drinkable puree. I drink 20 oz for two meals at work.

So here’s what a sample day was for the last few months while prepping for the Arnold (note the very high caloric intake) - Wake up 5:45 AM, at 6:00 AM I have protein shake with three scoops of Probolic Protein with 2 cups milk; at 8:30 AM I would do a breakfast sandwich from a local dinner consisting of sausage, 2 eggs and cheese with a small side of breakfast potatoes; at about 11:00 AM I would have half my chicken shake with a PB&J sandwich; 1:00 PM I’d do the other half of the chicken shake with a banana and/or yogurt; at 3:00 PM I’m home from work (I work from 6:30 AM - 2:30 PM most of the year but in the summer months and all of for the past three years I worked from 10:30 PM - 6:30 AM) and would have another Probolic Protein shake again with 2 cups milk and 3 scoops protein (sometimes 2 scoops if I’m not to hungry); at 3:30 I’d start sipping on my Dark Rage as I leave for the gym. I’ll typically train typically for 2 - 3 hours then take a dark matter while I’m still at the gym before I do cardio or if no cardio, I’ll have it as soon as I’m done training. I usually get home around 6:30 - 7:30 PM, I’ll eat once I get hungry after the Dark Matter (about 30 minutes after arriving home). After the gym Kristin, my girlfriend and right hand, will make me a steak (usually 14 - 18 oz NY strip or Ribeye) with a potato or some all Natural Mac n Cheese or just over a lb of chicken. Depending on how late I eat, I’ll sometime get 2 more meals in but usually just have a shake at 9:45 before I go to bed. If dinner was at 6:30 or I was off from the gym and ate around 5 or so, I’ll have a piece of chicken around 8 or so, maybe by itself or when really trying to pack on the sized I’ll have ice-cream with it. In the middle of the night I will get up and have either a bow of cereal of protein shake 3 or 4 times per week.

Originally Posted by davidyes

Derek,
What is your diet like on the actual day of competition?

I will typically eat more pasta and carbs due usually do the general lack of appetite from not training for a few days and trying to keep my calories up. My work and training schedule is such that when I go away for a comp, I typically will gain wait the few days before. For instance while training for the Arnold I was at a high or 323 two weeks about but on the Wednesday before, I was down to 318. The day of the contest I was 325 and on the Sunday after I was 316! For WSM I stayed right at 312 for the two weeks. Here’s an interesting point, I took a cruise to the eastern Caribbean last April and started off weighing my normal 312is when we set sail and by the fourth day I was up to 328!! Its very obvious by my low bf% and what took place at the Arnold and while on the cruise that I could stand to eat a bit more calories. That being said I scheduled a cruise a month before the Mohegan Sun contest to try and get up to 330+. I want to see how I feel competing at this weight as I start planning on how I want to come into Fortissums. I think I’m the only guy really that changes their diet, training and general shape so much depending on the contest.

Originally Posted by New2thegame

Derek,
How do you mentally prepare for competitions and just workouts in general?

As I prepare for a contest I tend to sacrifice things like my social life, drinking beer etc.... I think about all that I’ve sacrificed including herniating a disk in my back training for strongman and all the pain I put myself through. I know that all it comes down to that one moment. Contest at this level are one by meer inches, thousandths of a second and a few lbs. This is what I think about!! Plus I’ve been think about the stone dropping in WSM last year, that gets me fired up!!

Originally Posted by Sandpig

Derek, you gonna be competing in Vegas at anytime?

I've heard the Olympia will have a Strongman Contest this year so that would be yes!

**robert da strongman** · 03-27-2009, 03:14 PM

Derek i did see those events on Marunde Muscle

how do you feel about 2 pressing events in one comp?

**STRENGTH-TRAINING** · 03-27-2009, 04:04 PM

how do you normally train your squat and deadlift.
what type of routine really helped you increase them, do you follow a powerlifting cycle for those two lifts.
thanks

GameofInches · 03-27-2009, 05:03 PM

What does your training split look like? What days do you train what body parts? Thanks!

**Kev** · 03-28-2009, 09:57 PM

Unbelievable at the Arnold Derek, congratulations.
Any tips for bringing up benchpress?, secret/unique exercises?
Do you plan on making a training dvd?
thanks

**Kenny Kola** · 04-02-2009, 05:01 PM

Hi Derek,

Greetings from across the pond, over here in 'Little Olde England'.

Congratulations on your Arnold Victory..... WOW!

What type of spinal surgery did you have to alleviate your disc prolapse....?
(Spinal fusion...? And at which level L4/L5...?)

How long after surgery was it before you got back into training....?

Does the injury still hinder you in any way......?
(Any lifting tips or stretches for the back pain sufferers amongst us...)

I wish you continued success for the future,

Cheers,

MM

**tjoe** · 04-02-2009, 08:57 PM

Derek - You've explained it to me in the past but I think it would be worth going over a bit here as well. Could you explain your thoughts/training as far as cardiovascular work is concerned?

**Derek Poundstone** · 04-04-2009, 07:15 PM

I want to apologize for the delay in getting back to you guys with the answers to your questions. Here goes;

Originally Posted by robert da strongman

Derek i did see those events on Marunde Muscle

Originally Posted by robert da strongman

how do you feel about 2 pressing events in one comp?

Great question, I’m actually a fan of having two types of pressing events in a competition. I think that’s what always fascinated me with strongman, we press some serious weight overhead in addition to the odd objects like huge logs and dumbbells!! To some of the nay-sayers that criticized the Mohegan Sun competition for doing this and also think that I influenced the events, I have to say that this was the way several competitions were when I was up and coming in the armature and pro competitions and the reason I brought up my OHP from being mediocre to one of the best pressers in the world. With the volume of training I do, the Mohegan Sun will be like another day of training for me. I love the fast passed competitions with six events I a day. For more info about this, see the answer to Joe’s question on the bottom.

Originally Posted by STRENGTH-TRAINING

how do you normally train your squat and deadlift?

Originally Posted by STRENGTH-TRAINING

what type of routine really helped you increase them, do you follow a powerlifting cycle for those two lifts.
thanks

I’m not too sure what you mean by powerlifting cycle but here’s my approach. I train squats and deadlifts in the same day to allow more recovery for my lower back during the week. I will focus on deadlifts as my first lift about 75 – 80% of the time. Usually I don’t to over 8 reps or so with deadlifts as this is what starts to aggravate my injury (for more info, check out the reply to MUSCLEMEISTER’s question). I tend to do a cycle of raw deadlifting, followed by a few weeks of squatting first then pulling with a suit for several weeks before I go back to deadlifting first again, this time with a suit. I like to keep my training fresh and keep my body guessing! As far as squats, if I’m deadlifting heavy then I do high rep squats (either front of rear) and vice versa. I occasionally use a squat suit when I have a desire to increase my squat or if I have an event where I will need to either squat or where squatting will be beneficial.

Originally Posted by GameofInches

What does your training split look like? What days do you train what body parts? Thanks!

Monday is shoulders and traps consisting of pressing various strongman implements; Tuesday is arm, abs and Cardio; Wednesday is an off day; Thursday I train Squats and Deadlifts with cardio; Friday is Chest and back with cardio and Saturday is strongman event training.

Originally Posted by Kev

Any tips for bringing up benchpress?, secret/unique exercises?
Do you plan on making a training dvd?
thanks

I don’t think I’m the best guy to tell ya about increasing your bench. I bench more for the carryover work in my triceps for OHPing. I use a moderate grip with a flat back on the bench. I’m sure if I trained for a larger arch and for a max press, I could press much more but I feel no need to work on big bench numbers, same reason for nor trying to work on pulling well into the nines, it would be too detrimental to what I feel makes me a great strongman, being agile, explosive and all around well rounded and athletic.

Right now I don’t have any plans to make a training DVD but am interested in doing one in the future.

Originally Posted by MUSCLEMEISTER

Greetings from across the pond, over here in 'Little Olde England'.

Congratulations on your Arnold Victory..... WOW!

What type of spinal surgery did you have to alleviate your disc prolapse....?
(Spinal fusion...? And at which level L4/L5...?)

How long after surgery was it before you got back into training....?

Does the injury still hinder you in any way......?
(Any lifting tips or stretches for the back pain sufferers amongst us...)

I wish you continued success for the future,

Cheers,

MM

MM, I had no surgery, I was scheduled to have a procedure where my Dr wanted to use a needle to suck out the hematoma that developed from the herniation/prolapse. In addition to pulling out the blood, my dr wanted to go in and deposit a medication for pain management. Its been quite a few years so I don’t recall the exact medications but I do recall the procedures required a live x-ray to watch the needle as the Dr maneuvered it near my spinal cord. The risk for the procedure was paralysis. At this point I decided not to get the procedures done with the support of my GP but against the wished of my neurosurgeon. A year ago my neurosurgeon wanted to do a study on me to find out home I was able to recover to the level I did after he was sure I’d never be able to continue with training at the level I did, let alone be competitive at the top of the sport. All in all I don’t know what factors are responsible to my recovery, I can only surmise. I know that after I injured my back while preparing for the 06 IFSA Worlds, I didn’t feel sorry for myself, I was in the gym a week later benching and preparing for a bench press competition held the week I was due to do IFSA worlds. I had to have help getting the 45 lb plates on the bar. I ended up winning the competition BTW. As far as training, within three weeks I was deadlifting with a trap bar out of the rack. I was in a lot of pain for months but couldn’t live with not training. At this point in my life I purchased a truck that I began to race to keep my mind off the “what ifs” surrounding my injury http://www.youtube.com/watch?v=Y6vIlT3Xyf4 . In then end I was able to come back stronger but I still live with pain. Usually two to three times a year I’ll end up having a relapse of the injury. IT feels almost like when I originally injured my back but will last a day of two. I don’t know what causes this but it usually requires me to do nothing but rest for a day or two then I’m fine. I don’t know what causes this, my Dr feels its inflammation from re-aggrivating the injured disk. Funny thing to note, deadlifting doesn’t bother my back as much as squats. This is the reason I will deadlift heavy more often then squats. The problem with injuring my back is now I have another hobby, I never kicked the racing bug and now have a Viper I cant help but put stupid amounts of money into!!

Originally Posted by tjoe

Derek - You've explained it to me in the past but I think it would be worth going over a bit here as well. Could you explain your thoughts/training as far as cardiovascular work is concerned?

I’m a big fan of cardio, more specifically interval training which consists of anywhere from 30 seconds to two minutes of all out exertion followed by a recovery period where the resistance is only cut by about 50%. I feel this has the best carryover for strongman, its aids in overall condition, specifically getting used to pushing yourself 100% for the time frame we usually do in strongman and recovering quickly.

**robert da strongman** · 04-05-2009, 10:01 AM

hey Derek!
ever pressed any stones?

what do you use for the cardio? treadmill, elliptical....

**Joeb23** · 04-05-2009, 02:05 PM

Hey Derek,

I just watching you again on ESPN during the 08' Strongman and I was blown away at how dominate you truly are. During the truck pull your arms look like they were gonna explode they are so big! What do they measure? Please don't tell me you never measure them, you got to have some of the biggest guns on the planet!
Good Luck in all your future events this year! Bring the WSM title back to the U.S.A.!

**Derek Poundstone** · 04-05-2009, 09:11 PM

Originally Posted by robert da strongman

hey Derek!
ever pressed any stones?

what do you use for the cardio? treadmill, elliptical....

robert, I've pressed the "alcan" aluminum blocks from IFSA and have a tombstone I press on occasion. AS far as the cardio, I stay away from treadmills, its a bit hard an my knees and also isn't really difficult enough unless you increase the incline to a rediculouse level. In that case when I'm finished with the interval, the tradmill takes forever to lower just a few notches. I prefer ellipticals and stair steppers as the resistrance can be quickly adjusted. I specifically run a speed program under the "hills plus" button.

Originally Posted by Joeb23

Hey Derek,

I just watching you again on ESPN during the 08' Strongman and I was blown away at how dominate you truly are. During the truck pull your arms look like they were gonna explode they are so big! What do they measure? Please don't tell me you never measure them, you got to have some of the biggest guns on the planet!
Good Luck in all your future events this year! Bring the WSM title back to the U.S.A.!

Thanks bro but I have far from the "biggest guns on the planet". I'm slightly ashamed to admit that I actually measured my arms about a week ago out of curiosity! Untill last week, I hadn't measured my them for about 3 years or so as I really dont care what they measure. I've been asked this several times and I prefer to say "I dont know", but since that would be a lie, I'll just tell ya that they are over 20". Being a strength athlete, I've been criticized quite a bit for training arms and having arm development so its a bit of a soar subject hence the reason for the vague answer. I will ahve to admit that I have never had any trouble putting size on my arms and am sure if I trained them a bit more specifically I could add mores size. As I've alwas said about all the things I "could" improve", this would come at a cost that would upset the balance I've created that I believe makes me what you would refer to as a "dominant strognman". I appreciate your interest though!

**tjoe** · 04-06-2009, 04:31 PM

Derek - I am curious as to what company makes the Yoke aparatus that you used at the Arnold. I was talking with one of the Justins you train with on occasion and he was saying that it is multi functional. I'd like to learn more about it... what other events it can be used for, who makes it, if we can buy one etc. Thanks in advance and have some FUN on that vaca!! 320-325 when you get back right??

**Derek Poundstone** · 04-07-2009, 03:13 PM

Originally Posted by tjoe

Derek - I am curious as to what company makes the Yoke aparatus that you used at the Arnold. I was talking with one of the Justins you train with on occasion and he was saying that it is multi functional. I'd like to learn more about it... what other events it can be used for, who makes it, if we can buy one etc. Thanks in advance and have some FUN on that vaca!! 320-325 when you get back right??

Sorinex makes the yoke, here's their website with all the equipment they make http://store.sorinex.com/ and heres the link to a variation of the yoke Juston was talking to you about http://store.sorinex.com/The_Base_St...gen_p/yk-1.htm the video on the page pretty much sums it up. THis is the evolution of the yoke used at the arnold which is a one of a kind. Once I finish building my monster garage, I'm going to purchase one of them for the garage so I can do my training at wither the gym or my house!

**tjoe** · 04-07-2009, 03:48 PM

Thanks for the info Derek.

**New2thegame** · 04-08-2009, 04:16 PM

When you decided to do this sport were you lucky to have a gym/group near you or did you seek them out? If so, what did you look for nice group of people or competitors?

**Derek Poundstone** · 04-11-2009, 06:30 AM

Originally Posted by New2thegame

When you decided to do this sport were you lucky to have a gym/group near you or did you seek them out? If so, what did you look for nice group of people or competitors?

When I first started competing, I never trained the events. I got my procard having only trained specific events twice by driving up to Art McDeermots house up in Wilmington, Mass. After becoming a cop and taking a 2 year hiatus (I nearly gave up the sport), I started training with Tom and April C in CT. THere I trianined untill abouta year ago when the owner of the gy, I train at allowed me to put some equipment at his place. SInce then I've aquired one of the largest private collections of equipment around. As far as the CT Strength group I originally trained with, I didn't seek out any type of specific group, just one that was in CT that had equipment. We all now train at my friends gym and we get along very well. They remember when I just started back with the sport and was struggaling and have been there through all the injuries. Plus after all the years, they are hard to impress and expect a lot out of me. This is a huge driving force for me. We've all improved and gotten better. Thats what makes the countless hours killing yourself worth it. I addition to the CT strength crew I also train with a few Powerlifters during the week

**robert da strongman** · 04-11-2009, 01:06 PM

dang!!
i wanna come up there and train.

**STRENGTH-TRAINING** · 04-15-2009, 03:32 PM

hi Derek
do you think doing deep narrow stance squats help strongman better or wide power squats, or do you do both,
thanks

**tjoe** · 04-16-2009, 11:58 AM

Originally Posted by STRENGTH-TRAINING

hi Derek
do you think doing deep narrow stance squats help strongman better or wide power squats, or do you do both,
thanks

I know you asked Derek (and I know he'll answer later) but I would say wider stance AND front squats also. Aside from an actual squat event, most strongman events have the weight in front of the body (think stones, carries etc.) Front squats will mimic that feeling mor than back squats.

Derek - How was that vaca? Did you hit 325lbs? And how do you feel about the Mohegan event (physically speaking)?

**STRENGTH-TRAINING** · 04-18-2009, 02:52 PM

thanks tjoe.
Derek, do you remember how much you were squatting and deadlifting when you were 19, the freaks like arild haugen and Kevin knee in strongman is crazy.
thanks

**Derek Poundstone** · 04-20-2009, 03:28 PM

Originally Posted by STRENGTH-TRAINING

hi Derek
do you think doing deep narrow stance squats help strongman better or wide power squats, or do you do both,
thanks

ST, I dont "prefer" any one movement over another. Storngman is just what the title suggests, bening as strong as possible to best perform any one of the crazy events we do. THat being said, I dont back sqaut too often due to my back injury, it tends to aggrivate the injury. THat being said, I am just now starting to do more back squats as I used to rely mostly on front squats for the reason Joe states. Narrow squats and both wude sqauts have their place, it depends on hwere you are comfortable and what suit you use if any. Hope this helps!!

Originally Posted by STRENGTH-TRAINING

thanks tjoe.
Derek, do you remember how much you were squatting and deadlifting when you were 19, the freaks like arild haugen and Kevin knee in strongman is crazy.
thanks

This is quickly becoming the ST question and Poundstone answer page

My unequiped numbers were around a 675 deadlift and 585 lbs squat. By the time I was 19 I was only squatting and deadlifting for about a year. Prior to that I only did smith machine squats and leg presses.

Originally Posted by tjoe

Derek - How was that vaca? Did you hit 325lbs? And how do you feel about the Mohegan event (physically speaking)?

I hit 330 lbs, heres a link to Kristins photo page with a few shots http://kristinanddereksvacation2009.shutterfly.com/

**Derek Poundstone** · 04-20-2009, 03:29 PM

Originally Posted by robert da strongman

dang!!
i wanna come up there and train.

I believe the guys from HMR are coming up this weekend to film some training!!

**robert da strongman** · 04-20-2009, 03:39 PM

Originally Posted by Derek Poundstone

I believe the guys from HMR are coming up this weekend to film some training!!

looking forward to seeing that video!

**tjoe** · 04-20-2009, 04:55 PM

Originally Posted by Derek Poundstone

I believe the guys from HMR are coming up this weekend to film some training!!

Bout time!! I been asking Dave to do that for a while. Knowing you are close by and the growing interest in strongman AND lets face it... It's more fun to watch than bodybuilding workouts.

330! You been eatin' good!

Any idea what events you will be working this weekend?

**robert da strongman** · 04-20-2009, 04:56 PM

oh yeah i told Dione and Mike about all this stuff we have here...

**SUMO** · 04-20-2009, 05:44 PM

Originally Posted by Derek Poundstone

I believe the guys from HMR are coming up this weekend to film some training!!

You know, Dave and Connecticut don't mix well.

**tjoe** · 04-20-2009, 08:06 PM

Originally Posted by Cave-Man

You know, Dave and Connecticut don't mix well.

I must've missed that story... fill me in. But anyway i have a feeling maybe Dave would be sending someone else (although it would be cool to have the him there to do it "proppa").

**SUMO** · 04-21-2009, 12:21 AM

Originally Posted by tjoe

I must've missed that story... fill me in. But anyway i have a feeling maybe Dave would be sending someone else (although it would be cool to have the him there to do it "proppa").

I don't remember the exact story. I just know he got pulled over in CT and the cop was a brutal. He had to appear in court and everything. I think it was a month or two ago. He was talking about it on one of the radio shows.

**tjoe** · 04-25-2009, 10:48 PM

new vids form today...

so weight is up but conditioning is down a bit...
Do you think that this is a result of the added bodyweight OR a result of not training events for 2 weeks??

I am guessing... B, not training events. I think once you train for a while (at 330ish) your body will adapt and be just as "conditioned" at the new weight.

**Joeb23** · 04-26-2009, 10:36 PM

Derek,

I was wondering how big is your waist? You seem to still have a nice physique with a small waist to go along with your immense power. Most of the guys on the circuit are huge but with big waists and no shape. My other part to this question is do you look this way by choice or is it something you also work at like getting strong. I am trying to climb closer to the 300 mark but I do not want my shape and especially my waist to get out of control. Thanks!

**Derek Poundstone** · 05-08-2009, 02:06 PM

Originally Posted by Joeb23

Derek,

I was wondering how big is your waist? You seem to still have a nice physique with a small waist to go along with your immense power. Most of the guys on the circuit are huge but with big waists and no shape. My other part to this question is do you look this way by choice or is it something you also work at like getting strong. I am trying to climb closer to the 300 mark but I do not want my shape and especially my waist to get out of control. Thanks!

I think my waist is in the ballpark of 36". As far as staying lean, it was never by choice when I first started getting big into powerlifting and strongman. Growing up my mother was very strick with when and what my brother and I ate. Because of tsuch a clean diet and good genetics, I beleive I have very few fat cells. I cant remember a time in my life went I couldnt see my abs, even at 330 lbs. I've never really been able to put on fat, even when Ive tried. At this point in my life though I actually train to stay in shape. By this I dont mean I try and stay lean, I just try and stay conditioned by doing cardio, high volume sets and super sets. A byproduct of the volume and training I do is I burn so many calories, just maintaiing my weight is very difficult, despite the huge UNO pizza, about 2000 calories, just before bedtime. Its very normal for me to eat such an insane number of calories before bed yet I still say very lean.