Intl. Natural Weightlifting Case Study

Intl. Natural Weightlifting Case Study

Sponsored by Flora Health

For Athletes Who Push to the Limits
of Their Performance

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United States

Scott Richey
Champion Powerlifter

Study Start Date: May 13, 2006

BASELINE PROFILE

Name:

Scott Richey

Age:

Occupation:

Geologist

Residence:

Nevada, USA

Height: 5'4"

Weight: 137 lbs.

Neck: 15"

Shoulders: 43"

Chest: 37.75"

Bicep: 14.25

Waist: 33"

Thigh: 21.5"

Calf: 12.75"

Scott has been seriously weight training for the past five years. Ten years prior to this he weight trained occasionally. He is currently training in preparation for a competition to be held within the next 6 months. Scott is involved in high intensity workouts to build power, strength and increase muscle mass.

Strength Training Goals:

Scott's goals include the following:
1. A world record squat of 500 lbs (227.5 kg) at a body weight of 132.25 lbs (60 kg);
2. A world record bench press at 305 lbs (137.5 kg); and,
3. A world record total at 1205 lbs (547.5 kg) or more.

Athletic Achievements

APF California State Powerlifting Championships, Feb. 2006, 1st Place (435lb Squat, 255lb Bench, 396lb DL):
APF Masters Nationals, May 2005, 1st Place at 132lbs (457lb Squat, 280lb Bench, 391lb DL); WPC Worlds, Oct. 2004, 1st Place at 132lbs (407lb Squat, 255lb Bench, 380lb DL);
APF Masters Nationals, May 2004, 1st Place at 132lbs (418lb Squat, 255lb Bench, 418lb DL); USAPL Masters Nationals, May 2003, 3rd Place -132lbs (391lb Squat, 205lb Bench, 407lb DL);
USAPL Oregon State Championships, March 2003, 2nd Place at 148lbs (357lb Squat, 200lb Bench, 365lb DL);
APF Masters Nationals, May 2002, 148lbs (380lb Squat, 205lb Bench, 380lb DL)

Nutrition:

Scott describes his diet as follows, "I eat six times a day and aim to get a good dose of protein each time I eat. I like chicken, beef, dairy products, fish, nuts, eggs, vegetables, and fruit. I try my best to limit fast foods and sweets. I drink up to a cup of coffee a day."

Supplementation:

Scott supplements his diet with the following: Nitrean protein powder 60gm, Optimum creatine 2.5gm, L-glutamine 4.5gm twice a day, BCAA 1.5gm twice a day, multivitamin, glucosamine 760mg and MSM 500mg. Immediately following workout I also take 750mg HMB, 1500mg Echinacea, 1 packet of Animal Pak vitamins/minerals.

Hobbies and Special Interests:

"I started serious weightlifting to go to competitions with my father when I was 43. My father has been lifting for 14 years and is now 75 years old and is on the top 10 all-time masters list. He and I enjoy meeting once or twice a year at a powerlifting competition somewhere around the country. I also enjoy numerous family activities with my three children and wife. We like to bicycle, hike, trampoline, garden, read, and watch movies together. I am very active in my local church and strive to honor the Lord Jesus with all I do including powerlifting."

Reason for Participating in the Study:

"I have read numerous articles about the benefits of EFA's for the powerlifter as well as for the general public. I am interested in remaining an athlete for years to come and I believe that this product may be able to help my joints, muscles and body remain healthy and strong."

Weightlifting/Event Training:

Level of Training: Advance
Scott does a split routine and trains three to four times a week for approximately 1.5 hours per session

Exercise	Sets	Reps	Poundages
Week 1
Leg abductor	2	15, failure	200, 225
Cable Ankle Drag	2	12, 10	160, 175
Box Squat	4	6, 4, 4, failure	bar, 95, 135, 185 plus 44 lbs of chain
Squat	3	3, 3, failure	225, 275, 315 plus 44 lbs of chain
8 in Squat Off Pins	3	5, 5, failure	540, 630, 720
Smith Machine Lunge	3	12, 10, failure	135, 160, 185
Bench Press	5	5, 5, 2, 2, 1	195, 210, 230
2, 3, 4 Board Press	3	5, 5, failure	245, 265, 285
Close Grip Board BP with Bands	3	7, 7, failure	225, 245, 265
Weighted Dips	3	12, 8, failure	35, 45, 55
Ab Pulldowns	3	12, 12, failure	90, 85, 80
BB Curls	3	7, 9, failure	80, 70, 70
Supported row	3	12, 8, failure	90, 100, 110
One Arm Deadlift	3 each arm	10, 10, failure	135, 160, 175
DL 4 in Below Knees	3	5, 5, failure	315, 335, 360
DL 1 in Above Knees	2	5, failure	365, 415
Week 2
Good Mornings	4	10, 8, 6, failure	95, 135, 175, 210 plus 44 lbs of chain
Angle Ab Crunch	3	15, 12, 10	none added
Leg Sled	3	15, 15, failure	240, 260, 280
Leg Extension	3	10, 9, failure	160, 180, 160
Calf Raise	3	10, 10, failure	180, 200, 180
Leg Adductor	3	10, 10, failure	120, 130, 120
DB Bench Press	5	10, 10, 10, 7, failure	35, 55, 65, 70, 75
Incline DB press	2	9, failure	50, 45
DB Tricep Extension	3	10, 8, failure	30, 30, 25
DB Curls	3	9, 10, failure	40, 35, 35
Military Press	2	10, failure	100, 120
Machine Chest Fly	3	10, 7, failure	120, 130, 120
Deadlift	5	8, 4, 4, 5, failure	135,185,225,265, 315
Stiff Leg DL	3	10, 10, failure	135, 185, 225
DB Row	3	12, 10, failure
Cable Row	3	10, 9, failure
Hammer Shrug	3	10, 10, failure	150, 160, 150

Health and Fitness Background by Scott Richey:

How I Got Started: I lifted weights only occasionally prior to seeing my father lift in the 2000 WPC World Championships. My father started lifting at age 61. At 68 years old he was able to squat over 350lbs, bench 270lbs and deadlift over 400lbs in the 148lb weight class. I was quite impressed so I decided to give it a try. However, I had back problems in several areas and had to visit the chiropractor regularly. I started squatting with 60lbs, benching 115lbs, and deadlifting 90lbs. To my surprise within 6 months my back problems were gone. For 3 years I worked-out twice a week slowly increasing the weights. I also competed about twice a year so that I was always training for the next competition. Now after lifting regularly for 5 years, I am 2nd in the Masters division and tied for 13th in the open division at 132lbs. Consider scheduling your lifting in the mornings. I lift before the kids are out of bed to minimize disruption of family activities.

My Future Goals: Within the next year I have developed an action plan that will hopefully get me three world records: squat over 500lbs, bench press over 300lbs and a total of over 1200lbs. My deadlift has always been my weak lift and I have a plan to raise it to about 440lbs.

My Powerlifting Advice: Train consistently (2-4 times a week), stretch before you lift, always warm up with lower weights, develop good form with lower weight, always drive the weight as fast as you can to the top of each rep with good form, don't overtrain, learn to lift heavy (1-3 reps) once you have lifted for 6 months or so, change your exercises often, regularly move your weights up, bench in the squat rack with the safety pins in place so you can't get hurt as easily. You always have to be aware that injury is a possibility and think safety. I exercise the inside of my legs (abductor machine) and the front of my hips (cable ankle drag) prior to squatting and deadlifting for injury prevention since I have had several injuries to those areas in the past.

As a society we make too much of winning. I have a hard time getting anyone in our gym interested in powerlifting competitions since they are afraid to lose. Powerlifting is about self improvement, reaching new goals and personal achievement. Forget about winning and learn to have fun but stay disciplined enough to make gains. A couple years ago I made a shirt for my father and I that states what we live by: "When it is too hard for others it is just right for us" and "We provide the discipline, Jesus provides the power". Real power for living is found in knowing and serving the Lord.

Diet Advice: Recovery is crucial. As you age recovery time increases. Food is fuel for recovery. So you must learn to eat better. Get plenty of protein (at least 1gm/lb of body weight each day), take multivitamins, keep your joints healthy, eat your veggies and fruit, and consume healthy fats. I eat 6 times a day and it seems to work fairly well. You might also try glutamine and BCAA's for recovery, they certainly help me.

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