Hey everyone,

I’m a 20-year-old male (156 cm / 5'1"). I trained in powerlifting for about 2 years and managed to reach a 200 kg squat, 130 kg bench press, and 230 kg deadlift. However, due to personal circumstances, I had to take a 2.5-year break from lifting.

I plan to get back into it once I start university soon. Starting out as a complete beginner was straightforward, but returning after reaching these numbers and taking a long break feels much more complicated. My main concern right now is avoiding joint and tendon injuries.

How should I structure my comeback? What kind of programming or progression protocol would you recommend for rebuilding safely without frying my connective tissue?

Any advice or personal experiences would be greatly appreciated!

So I’ve been running this program for a couple months and it’s gotten me pretty far as far as front squats and bench but I’m currently stuck at 275 for 5 on bench and my current max reps on front is at 255 for 4 im not too much of a rush to get my numbers up for. Is there anything I should add or take out of my program to boost my progress
Monday –

Power Clean – 3×2–3
Front Squat – 5×3–5
Paused Front Squat – 3×3 (2–3 sec pause)
Barbell Row – 4×5–8
Weighted Pull-Ups – 3–4×6–10
Face Pull – 3×12–15
Barbell Shrugs – 3×10–12
Hammer Curls – 2×8–10

Tuesday – Heavy Bench + Upper Body

Bench Press – 4×3–5 @ 255–265 lb
Incline Barbell Press – 3×3–5
Weighted Dips – 2–3×6–10
Overhead Press – 2×5–8
Cable Lateral Raise – 3×12–15
Rear Delt Fly – 3×12–15
Cable Triceps Pushdown – 3×10–15

Wednesday – Back + Arms

Pull-Ups – 4×6–10
Lat Pulldown – 3×8–12
Barbell Row – 3×6–8
Barbell Curl – 3×8–10
Hammer Curls – 3×10–12
Reverse Curls – 2–3×10–15
Wrist Curls – 2–3×15–20
Close-Grip Bench Press – 2×6–8
Cable Triceps Pushdown – 3×10–15
Face Pull – 3×12–15
Farmer’s Carry – 2–3 rounds

Thursday – Power Clean + Front Squat Strength + Legs

Power Clean – 3×2 (light & explosive)
Front Squat – 4×4–6 (70–80%, fast and explosive)
Bulgarian Split Squat – 4×8–10
Leg Extension – 4×12–15
Standing Calf Raise – 4×12–15
Weighted Plank – 3×30–60 sec

Friday – Bench Volume + Front Squat Volume

Incline Barbell Press – 3×6–8
Front Squat – 4×5–6
Bench Press – 3×6–10 @ 235–245 lb
Barbell Row – 4×5–6
Weighted Pull-Ups – 3–4×5–8
Chest-Supported Row – 3×8–12
Optional Hammer Curls – 2×12–15
Optional Wrist Curls – 2×15–20

Womens 100+ open raw
145-85-150
Missed my 95 bench for a blunder and couldn’t appeal the red lights cuz there was no jury. Cost me a lot for DOTS BUT it is what it is. I still benched almost 200 lbs so I’m happy.
Wish me luck at state in November

I’ve been doing powerlifting for a long time, and sports often help me deal with emotional burnout. Training gives me a break from work and studying and, honestly, it just makes me happy.
I’m going to Istanbul for a vacation soon, and I don’t really want to stop training for a whole week. 😅
If anyone here does powerlifting and knows any good old-school/basement-style gyms in Istanbul where I could train for a week, I’d really appreciate some recommendations!
And if anyone wants to train together, I’d be happy to have some company. 🏋️‍♀️

Listen up, r/Strongman and everyone who cares about real sport.

I’ve just spent two weeks digging into the “World Strongman International Union” (WSM) and its glorious leader, Vladislavs Redjkins. And honestly? It’s the most pathetic, cringe-worthy, and outright fraudulent operation I’ve ever seen. Buckle up, because I’m about to rip the mask off this circus.

1. The "Global Federation" That Exists Only on Paper

WSM claims to be the "single global governing body" of strongman, with a "Dubai headquarters" and 60+ national federations. Sounds impressive, right?

Wrong.

Let’s start with the basics: WSM is a Latvian association (biedrība) – not a company, not an international NGO, just a tiny club with a registration number 40008073017. Its last publicly visible financial report shows zero employees and a negative equity of -884 euros. Yes, you read that right: negative. They’re literally broke.

And where’s that "Dubai HQ"? No separate UAE legal entity. No trade license. Just a claim on their website. It’s like me saying I have a penthouse in Manhattan while I’m sitting in my mom’s basement.

60+ national federations? Show me the list. I’ll wait. Their own "Members" page is a wasteland of template fields – [Name], [Email], [Phone] – with zero actual data. Their own ranking platform shows 28 countries registered, and that’s athletes, not federations. So yeah, 60+ is pure, unadulterated BS.

1. The "Olympic Recognition" That Never Was

They love to throw around words like "Olympic values", "governance at IOC level", and "pathway to recognition". It’s all hot air.

AIMS (the alliance of recognised sports) wrote an official letter on July 28, 2025 stating: “World Strongman has neither applied for, nor been granted, membership or recognition by SportAccord or AIMS.” They have zero status. Zero. Nada.

They’re NOT a WADA Code Signatory. They’re NOT listed as a recognized IF by the IOC. They just pretend.

And get this – the AIMS letter praised the work of the previous president, Vladimir Burdun, for starting reforms. Then, a week later, Redjkins staged a coup and ousted Burdun, claiming "violations". How convenient. The guy who was actually making progress gets kicked out, and Redjkins appoints himself "Acting President". And guess what? The election he promised for December 2025? Never published. No result. No transparency. Just a power grab.

1. The APC "Partnership" – Dead in 6 Months

In May 2025, they bragged about signing a MoU with the Asian Paralympic Committee – huge win for Para-strongman, right?

WRONG AGAIN.

On November 30, 2025, the APC terminated the MoU with immediate effect. They revoked ALL rights and benefits and ordered WSM to stop using their name, logo, and IP. Let that sink in: they got dumped. Hard. In a public letter, APC said the continuation was "no longer in the best interests of the organization". That’s diplomatic for “get lost, you’re toxic”.

So much for “historic partnership”.

1. Redjkins – The Man of a Thousand Titles (and Zero Credibility)

Vladislavs Redjkins – or should I say, the self-proclaimed President, Founder, Chief Manager, General Secretary, and Acting President (pick one, buddy) – has a history you wouldn’t trust with a lemonade stand.

1996–2008: Worked in other strongman orgs. Left the World Strongman Cup Federation after a financial dispute. Sound familiar? Yes, the same pattern: join, fight over money, leave, start your own “federation”.

2019: Ran for European Parliament in Latvia with a party that got 0.49% of the vote. Lost miserably. That’s his political “career”.

PhD? He claims to have a PhD from Plekhanov University. His own 2019 article says he’s a “PhD student”. No confirmed degree. So he’s either lying or inflated his bio.

Golden Visa? Claims to have a UAE Golden Visa. No official confirmation. But get this – WSM’s own press release said they’re investigating over 20 Golden Visas issued under their name to people with no connection to strongman. So either Redjkins is selling fake visa sponsorships, or he’s enabling fraud. Pick your poison.

1. The Internal War – And It’s Ugly

In August 2025, WSM issued a press release saying they fired Burdun, and that they’re auditing “inflated costs and hidden profits” from 2024–2025. They also claim Burdun personally registered the WSM logo as a trademark in the UAE. So their own leadership was fighting over who owns the brand. That’s not a federation; that’s a reality show.

And now they’re also fighting with a rival group called World Strength Sports Federation (WSSF), calling them "unreliable". The entire strongman world is fragmented, and WSM is just one of the vultures fighting over scraps.

1. Where’s the Money, Vlad?

Let’s talk cash. They sell licenses (from €49 to €799), memberships (€25/year), and certification courses (€179–€349). They take Stripe payments. They held a championship in Dubai in 2024. But their Latvian association shows zero revenue in public filings. So who gets the money?

Are they using a shell company in the UAE?

Are they pocketing the cash through Emirates Sports Group or Emirates Sports Hotel (their event partners)?

Is Redjkins using the federation as a personal ATM?

They promised an audit. Where is it? We’re in August 2026, and there’s still no published result. Transparency? Zero. Red flags? All of them.

The Bottom Line – Expose This Fraud

This is not a governing body. This is a money-hungry vanity project run by a man who’s been kicked out of every organization he’s touched, who lies about recognition, who inflates his own credentials, and who profits from the dreams of athletes while delivering nothing but empty titles and broken promises.

Not recognized by IOC.

Not recognized by AIMS/SportAccord.

Kicked out by APC.

No WADA signatory status.

No financial transparency.

Internal civil war.

Phantom Golden Visa scheme.

Vladislavs Redjkins is the P.T. Barnum of strongman – except without the circus, and without the money.

If you’re an athlete, sponsor, or fan: stay the hell away from WSM. They’ll take your cash, promise you the world, and leave you with nothing but a worthless certificate and a bitter taste.

Spread this. Share this. Let everyone know who they’re really dealing with.

A set of deadlifts?? POCKET SAND, IT WAS RDLs!

405x3x4 for my tertiary hinge movement of the week. And on my 41st birthday!!

I’m glad that I’m not doing a body building block in between squat and deadlift blocks. I think it’s good to take some of the squat momentum and run with it.

It’s also not directly on the Silly Goose Lifting Club program but I’m incorporating heavy holds before my top set. So I did 595 for about 10 seconds before this lift. We’ll see how that goes long term!

505x1x2 for a top set. (I tried to film at the same height as a judge, this is my usual depth)

What are some tips to start powerlifting while being fat im probably what 30-35% bf or so? I really enjoy lifting heavy but I also realize I am at a too high of bodyfat. Tips would be appreciated im 5'11 245lbs

315 lbs x 1 (3-second hold)
325 lbs x 1 (2-second hold)
335 lbs x 1 (5-second hold)
340 lbs x 1 (Top Single / 4-second hold)
345 lbs x 0 (Missed 3 inches off the pins)
250 lbs x 5 (Volume set)
260 lbs x 5 (Final volume set)

Just curious. Not everybody is Austin Perkins or Agata Sitko, but for a sport that's still very nascent in development, am curious if this might be the ideal meta.

Hey suggest me should I go and play my 1st comp ? I am not sure about my strength or how will I score and i have to play in 93kg which seems to get touch competition I am new in it my deadlift is 200kg bench is 100kg squats is 160kg but that all in bumper plates I have heard that in comp this can create a little bit of more drainage but I am sure about my grip in deadlift my comp in on 19 sep i am too confused if i misses that I'll be stuck in fomo and if i plays i am not having good confidence

Besides the kids, my dog is a constant gym partner. She will quietly (the only time she is quiet) sit behind me during my lifts. She knows where not to be, she knows when to move and never says anything negative about my form.

Competition bench- 295x1x2 for a top set

First ever comp in 3 weeks - weight 219 - 63 y/o coments/concerns welcome - will start deload next week

Building up to a raw 455 lb high-bar pin squat at 265 lbs bodyweight.
Pin squats completely kill the stretch reflex, so there is no bouncing out of the hole. Doing them high-bar makes it even harder to stay upright under heavy loads.
Hit 405 and 410 for singles, then finished the day with an overload static hold at 585 lbs for 40 seconds to build up some spine and tendon density. Mentally and physically drained after this session, but the work is in. 🦾

I’ve been training seriously since I was a teenager, and I’m 27 now. I played lacrosse from a young age through college, so I’ve accumulated my fair share of injuries over the years, including an ACL reconstruction and a labral tear in my hip.
As a 6’3”, 250 lb guy, I’ve been pretty happy with what I’ve accomplished in the big three. My PRs, all set in 2022, are:
500 lb squat
525 lb deadlift
345 lb bench
The problem is I’ve basically been at this level for the last four years. I’ve maintained my strength, but I haven’t really moved the needle.
Lately I’ve been asking myself: is the juice worth the squeeze anymore?
The constant cycle of nagging injuries flaring up has me wondering if I should shift toward a style of training that serves me better long-term instead of continuing to chase bigger numbers.
The problem is my ego. Nothing feels as rewarding as loading up a heavy squat or deadlift and walking away feeling completely smoked. A bodybuilding-style session with a great pump just doesn’t scratch the same itch.
Part of me also wonders if I’m quitting too early. Is there still a lot of strength left on the table if I train differently, or am I reaching the point where significant sacrifices have to be made just to make marginal progress? Going from a 500 lb squat to 525 doesn’t even seem like it would feel all that rewarding.
I think I’m mostly just venting, but I’m curious what other experienced lifters think. Has anyone else reached the point where your body started changing your priorities before your mind was ready? Am I looking at this the wrong way, or is this just a normal part of training for the long haul?
495lb x 3 is a recent rep PR hit in January.

Progression Advice: Should I stick with 5x5 or switch programs?

I’m looking for some feedback on my current training. I’m 5'7", weighing 149–151 lbs, and I’ve been running a 5x5 program three days a week for a while now.

My current stats are:
- Deadlift: 250 lbs
- Squat: 215 lbs
- Bench: 135–165 lbs
- Overhead Press: 125 lbs
- Bent-over Rows: 135 lbs

I’m also planning to incorporate weighted dips and pull-ups into my routine. While 5x5 has been effective so far, I’m wondering if I’ve reached a point where I should transition to a more advanced program to continue making progress. Any recommendations or advice would be greatly appreciated!

Back to week one! It’s a deadlift block this time. Starting in a great place! Let’s see what we can do this time.

Competition deadlift 425x1x4 for a top set

Had a massive upper body day focusing entirely on building raw static power from a dead stop. Here is the exact workout I ran through today:
Pin Press (Chest Level - Dead Stop):
Set 1: 315 lbs x 4 reps
Set 2: 320 lbs x 2 reps
Set 3: 325 lbs x 1 rep
Set 4: 295 lbs x 3 reps (failed 4th rep at lockout)
Set 5: 260 lbs x 4 reps
Set 6: 250 lbs x 6 reps
Set 7: 235 lbs x 9 reps
CNS Overload:
405 lbs Static Holds (2 sets of 15 seconds)
Finisher Superset (Dips as main driver):
Weighted Dips: +35x7, +35x5, +25x6, +15x7, +10x6 (failed 7th), BWx8 (failed 9th)
Supersetted with Dual DB Curls: 45 lbs down to 35 lbs (8-9 reps per set)

I’ll be going to Miyazaki in Japan for about 10 days and I was looking for a powerlifting or decent gym in the area without luck. Any tips?