Category: Competition

After the surprise of my lifting results being put up on in the following thread:


Steve Winburn at the Night of the Living Dead


I have the pleasure of learning that my blog on the results and the meet are now also featured on and on at the following URLS:


The Night of the Living Dead, Lifters Without Borders, and My First 600+ Pull on, and

The Night of the Living Dead, Lifters Without Borders, and My First 600+ Pull on


These are follow ups to my first showings on the above sites for my PRpalooza deadlift PR of a few months ago:


PRpalooza day 1 deadlift PR 555 x 3 on, and

PRpalooza day 1, deadlift PR 555 x 3, featured on 70sBig in reader\’s appreciation article.


To say the least it has been a great year for me so far.  Thank you to everyone who helped me on this journey.

Bookmark and Share


This Saturday I had the honor of not only meeting some of the best lifters in the World, but also competing against them. Many of the lifters would have remained unknown to me were it not for the vision of Alex Campbell and the affronts of a group of people who pulled the Night of the Living Dead from the clutches of the USAPL, though I call it home. The opening of these doors brought a group with greater depth than could have been hoped for from a single federation to lift against one another and forged friendships and camaraderie where monolifts, the number of plys a man, or woman, wears, and whether or not he, or she, is subject to OMTs.

From across the country, and indeed across the seas, lifters descended upon Elizabethton, TN to bend over, grab a piece of steel laden with steel discs, and pick it up all to the applause of hundreds of fans in an unlit high school gym with smoke effects and deafening music. We call it the dead lift, a lift forgotten in the era of lifting equipment. From the smallest, Haydin Spradlin at only 62 pounds and still bearing the load of childhood, to the largest, Andy Bolton weighing a staggering 335 pounds. There were many with world titles and world records to their credit across the diaspora of federations powerlifting now has the sadness of trying to piece together. Great lifts were made and great lifts were missed, but everyone brought only their best and received the cheers of a frenzied crowd as they strode to the stage and faced the PRs of yesterday and the aspirations of the day of competition.

For the women first place was taken by Natalie Freed with a pull of 352.7 pounds at a mere 119 pounds of body weight and second place went to Rhonda Clark who pulled 440.9 pounds missing her third attempt at 463. The men saw the much-anticipated battle of Mr. Andy Bolton and Mr Tom Eiseman. This year Andy Bolton took the win with a Schwartz score of 214.9 via a third attempt pull of 964.5 pounds, wearing a singlet, a belt, and enough chalk to coat a smaller mans body. Mr. Eiseman made a second pull of 755.1, giving him a Schwartz score of 213.38, missing a third attempt at 771.6 pounds, which would have given him the win with a Schwartz score of 218.05, had Mr. Bolton not pulled at least 979.05 pounds.

The other twenty-one competitors did not fail to impress either, and I am humbly including myself in the same group. The complete list of the results, in pounds, is given after the video of my meet and pictures of the competitors, their families,, friends, and some of the people who made this all run smoothly.

For my part I had the pleasure of pulling my first 600+ pull with 606. Although I was unhappy with my training for the last few weeks to a month, and there was a twinge on my last warm-up in my low back, I conquered the challenge that I had set for myself on the platform and look forward to something even greater next year. I would like to thank all the lifters, Alex Campbell, the fans cheering, and the Elizabethton high school powerlifting club for making it such a great experience. I would also like to thank the woman who not only carried my son while I was off chasing dragons, but carried him in her womb until the moment Elijah came into my life. You are my world and without you I have no purpose.

Name BWt
Sch DL 1 DL 2 DL 3 Best DL Coeff Score Pl-
1F.Natalie Freed 119 0.911 314.2 336.2 352.7 352.7 145.78 1-F
2F.Rhonda Clark 165.4 0.664 413.4 440.9 -463.0 440.9 132.90 2-F
3F.Sarah Kapoor 111.6 0.982 253.5 -275.6 -275.6 253.5 113.00 3-F
4F.Jennifer Payne 157.8 0.689 286.6 308.6 336.2 336.2 105.19 4-F
5F.Ramona Patterson 153.2 0.707 275.6 308.6 -341.7 308.6 99.04 5-F
1M.Andy Bolton 334.5 0.491 837.7 0.0 964.5 964.5 214.90 1-M
2F.Thomas Eiseman 180.4 0.623 711.0 755.1 -771.6 755.1 213.38 2-M
3M.Orlando Green 223.2 0.551 749.6 804.7 815.7 815.7 203.98 3-M
4M.Ryan Snelling 153 0.708 567.7 622.8 -655.9 622.8 200.09 4-M
5M.Mike Hedlesky 229.8 0.545 749.6 -810.2 -815.7 749.6 185.37 5-M
6M.Derek Wilcox 194.6 0.592 633.8 677.9 -705.5 677.9 182.10 6-M
7M.Damon Meyers 191.2 0.599 639.3 666.9 -705.5 666.9 181.23 7-M
8M.David Cooper 250 0.532 694.4 738.5 -766.1 738.5 178.49 8-M
9M.”Drew” Sheffield 234.4 0.541 705.5 -804.7 -804.7 705.5 173.31 9-M
10M.Mike McCoy 242.8 0.536 644.8 677.9 705.5 705.5 171.65 10-M
11M.Carlos Rijos 199.6 0.583 611.8 644.8 -705.5 644.8 170.64 11-M
12M.Mark Ferris 249.4 0.533 700.0 -755.1 0.0 700.0 169.26 12-M
13M.Robert Dale 265.4 0.526 700.0 -738.5 -738.5 700.0 167.20 13-M
14M.Charlie Conner 177 0.631 529.1 573.2 -600.8 573.2 164.11 14-M
15M.Markcus Millner 326.8 0.494 617.3 -655.9 716.5 716.5 160.78 15-M
16M.Steven Winburn 216.4 0.558 540.1 573.2 606.3 606.3 153.62 16-M
17M.Paul Sutphin 197.8 0.586 512.6 540.1 0.0 540.1 143.69 17-M
18M.Zach Seymour 90 1.281 214.9 226.0 237.0 237.0 137.73 18-M
19M.Wayne Stover 188 0.605 468.5 -501.5 -501.5 468.5 128.67 19-M
20M.Hayden Spradlin 62 1.281 148.8 170.9 187.4 187.4 108.90 20-M

Bookmark and Share

The last two weeks have been tough. I’ve missed lifts, I’ve battled with staying motivated, I’ve fought to eat properly, I’ve struggled to sleep, my joints ache, and it feels hopeless at times. I haven’t quit though. I have thought about this cycle and evaluated my program design. The list of things that went well is long, as is the list of what needs improvement.

The list containing items needing improvement is topped by checking my ego at the door when entering the gym. For this cycle I did not max before hand, but instead used estimated maxes. However, my estimates were a bit whimsical and certainly wishful. In hindsight my squat estimate should have been at least 10 kilograms lower, my bench was on target, and my deadlift was at least 5 kilograms too high. Now, these adjustments would not have made the estimates truly accurate, they still would have been auspicious, but they would have been safely attainable and would not have lead to compromise later in the training cycle.

Next on the list would be not sticking to the plan, a rookie mistake I should not be making. I compete well, choosing attempts and planning strategy for the day of competition. However, poor training means that I am shooting for the best day after training missteps. Better self control would not only lead to the best day possible, but also a day filled with PRs due to effective peaking. What I need is to remember that the early training phase should be light feeling and is a time to cement technique and bring up weak points with well chosen assistance work.

The next biggest item would be consistency in training frequency and time, not missing days on which the big three are performed or days which are primarily assistance and technical work days. This takes better time management. Elijah demands I recognize my time limitations so that each person in my life receives the best of me when they should. Not someone stretched thin due to time mismanagement.

For the most part I’ve done well eating, forcing food down when I needed to, but the competition is still three and one half weeks away. Until the last deadlift hits the floor this has to continue.

To be sure, there are many other small details that need to be addressed, but these things tend to fall in line when the bigger issues are handled well. What has gone well?

I’ve hit a great number of PRs and, for a moment, my squat form was looking great.  I’ve made more lifting days this cycle than prior.  I’ve managed to weigh less on average, while getting stronger, for most of the cycle.  I’ve also created a template that seems to work great, after adjusting for overzealous lifting activities.

Taking all of these observations together I am well positioned to succeed if I embrace the necessary changes.  Looking forward I am intrigued by the description of Andy Bolton’s deadlift training description in Flex magazine this week. With regards to deadlifting he only pulls maximal weights from blocks and does a good deal of speed work at lighter percentages.  Six weeks out from a competition he eliminates maximal loads and concentrates on maximal speed of the floor with approximately a 60% load.  I have queried him, by asking via Facebook , if he follows similar protocols for both the squat and bench press?

Why am I concerned, or curious, about this, if you will?  It is common for me to hit PRs in a cycle.  Usually these take place in the middle of the cycle, not necessarily a problem, but burn out often follows.  This burn out, if tempered properly, could be used to facilitate super-compensation by controlling load after the period when most of my PRs take place.  Technique could be encouraged after the given time period my utilizing maximum speed work with weights which technique can be maintained, thereby increasing motor recruitment later in the cycle and at the competition. Some other ideas are maintaining volume at the higher percentages from the current program, but doing fewer reps per set so that fatigue does not mount causing technique failures. The latter is an easier choice on the ego, the former a greater leap of faith.

Other changes are certainly possible, and being considered. After the NOTLD on October 23rd I have the USAPL Georgia & Southern States on November 20th. I may do the UGA Strongest Dawg competition in the second week of December, but do not intend to peak for it. Assuming I can total 1509+ at the Georgia, I totaled 1325 last year, I will, hopefully, get to lift at Raw Unity this year. Should this not happen, I will most likely compete again at the Battle on the Border in late March. After that I intend to go to USAPL Raw nationals in Scranton, PA in July (June?).

Clearly, my short term goals include totaling 1509+ in late November, including my first 500+ squat. In the more immediate future I plan to make my first 600+ deadlift at the NOTLD. Looking further out I would like to deadlift 700+ within the next two years, squat 600+ and hit my first 400+ bench, all while staying a 220. The last batch is auspicious, and thus the fuzzy dates on it. My goal when I came back to competition was to qualify for USAPL Open nationals while competing raw and to place well. Placing well to me would be a top 10 finish under these circumstances.

Bookmark and Share is the land of custom sports performance formulas. Whether you are looking for a basic whey, consider the 25 pound Recession whey for only $99.00, or some specific carb, individual amino acids, glutamine, etc., is the way to go. A few minutes invested with Google search researching post workout recovery, or pre-workout preparation will let you you that of all the variables in a competitive athlete’s training is his or her diet. Without this one facet the best laid training plans and all the rest in the world won’t produce continued and consistent results. So invest in yourself and take the time to learn about your body’s needs and what a company like can offer you.

So Trueprotein offers the widest selection of individual ingredient choices and it offers them at great prices. In addition to these things it also offers 5% of orders of 10 pounds, or larger, on powders and frequently sends promo information out on product specials that every customer can take advantage of. When you decide that is the best company to satisfy those needs, and I know you will, go to the site and use discount code SEW122 for an additional 5% off your order.

Because I’m a heck of a nice guy, I’ll provide the link right here in this post: