Kirill Sarychev bench press record. Russian Kirill Sarychev set a world record in the bench press
Here are some points to keep in mind in the powerlifting training process. We tried to collect the main recommendations of Kirill Sarychev for amateur powerlifters.
1. Negative motivation
The negative motivation is that if you bring the muscles to overwork or even injury, you should not use warming ointments that mask pain. “You need to feel the pain so as not to make a mistake in the future,” Sarychev believes. In a stressful and painful mode, the body will conserve energy and use only the necessary muscles during the different stages of the bench, which will help increase your working weight.
2. Warm up
Sarychev insists on a long warm-up. The body after an injury recovers for a very long time, so you need to “beware”. A good warm-up is the best way to prevent injury. Warming up the muscles before starting strength training you should start with an empty neck, gradually hanging pancakes, adding kilograms to the bar.
3. Rest
Rest as much as your body requires between sets. Otherwise, there will be a lack of restoration - and, as a result, a lower quality approach.
4. Be careful with weight
Kirill Sarychev does not advise doing exercises with maximum weights. This is a huge load not only on the muscles, but also on the human psyche. On the one hand, such stresses slow down the growth of strength. On the other hand, it may turn out that by lifting the maximum weight in training, the body will recover for a long time, resulting in less squeezed weight in competitions.
5. Fight
Use the competitive method. Sarychev advises to train with a partner, constantly “fight” with him, trying to do better and more of him. This will give more strength and add motivation to training.
6. Down with the equipment
Sarychev insists that you should not use additional equipment such as a bench press shirt, squat suit, etc. to achieve your own result. Of course, with the help of them, human capabilities increase at times. However, such equipment prevents you from revealing your true physical ability, therefore, in training, Sarychev does not use anything other than the belt.
7. Special literature
In addition to your own practice with a barbell, you need to know the theory. To do this, the honored Russian powerlifter strongly advises reading professional sports literature, and for clarity, watching instructive videos. According to statistics, 90% of amateurs who train without a coach perform exercises with the wrong technique.
8. Negative press
“We should not use a negative load,” Sarychev is convinced. The load consists in hanging more weight than you can lift. It is necessary to try to resist it as much as possible, which in theory gives an increase in strength indicators. Such a bench press is always performed with a belaying person helping to put the barbell in place. However, this does not reduce the injury risk of the exercise, so Kirill Sarychev does not recommend using a negative press.
9. Technique
Even if you have been pressing the barbell for more than a year, you should regularly hone your technique. Feel free to ask the trainer in the gym to evaluate your technicality in performing this or that exercise.
Kirill Sarychev is one of the most strong people on the planet. He owns the authorship of several world records, as well as the creation of the WRPF Powerlifting Federation. For height, weight and biceps, Kirill Sarychev was dubbed "Ilya Muromets". The athlete has already become a power sports legend, but he continues to train and perform, demonstrating brilliant victories.
Biography of Kirill Sarychev
Cyril's birthplace is in the city of Pugachev Saratov region. It was there that the athlete was born on the first day of the New Year on January 1, 1989. The average childhood, typical for small towns, did not bypass Cyril either. There were not so many sections in Pugachev, and the strength and already outstanding physical data of the child had to be determined somewhere. Fifteen-year-old Kirill Sarychev, with the height and weight of an adult man, is recorded in Gym. However, after a couple of months, he is forced to look for a new "rocking chair". In the next room, Sarychev meets the first coach Viktor Nikolaevich Mikheev, who leads Kirill to his first victories.
Anthropometry
It should be noted that genetically the athlete was predisposed to his metric data.
The athlete's father has a height of 192 cm and a weight of 130 kg. Today, Kirill Sarychev has a height of 197 cm and a weight of 180 kg. Corresponds to the parameters of growth, weight of Kirill Sarychev biceps (cm) - 60.
powerlifting course
Persistent training and colossal strength allow him to add 80 kg in weight at the age of 16, and by the age of 17 pass the standards for a master of sports. The next competitions in 2007 bring the first places.
The athlete performs in the category up to 140 kg with equipment and until 2009 wins all Russian, Eurasian and world championships, each time increasing the winning weight. At competitions in Rostov-on-Don, Kirill meets Andrei Fedoseev, the organizer of the Battle of Champions. It is he who convinces the powerlifter to try himself in the raw division. In 2010, the athlete amazes everyone with his strength at the "Battle of Champions" and becomes absolute winner in the bench press, overcoming 300 kg without equipment. 2014 brings new peak and a world record in the press - 326 kg. Just a year later, Sarychev beats his own figure and presses 335 kg, leaving behind all the rivals of the record holder. To this day, the athlete continues to perform, improve his performance and hold the world record.
Creation of the International Powerlifting Federation
Success in the unequipped division, hundreds of powerlifting followers of this format pushed Sarychev to create new organization. In 2014, the athlete created the World Raw Powerlifting Federation (WRPF), where Sarychev is president.
The purpose of creating such an association was to identify and unite the strongest people in the world, to increase the attractiveness of sports among both men and women. It is allowed to perform in the category "Amateur" or "Professional" with the usual division by weight and gender and age group. The federation provides for the following unequipped areas: powerlifting, deadlift, bench press and biathlon. The first competitions of the Russian, and then the world scale according to the WRPF took place in 2015.
Nutrition and training
The height, weight of Kirill Sarychev is the result of a special diet and training plan. Since 2011, the athlete has been training with Boris Ivanovich Sheiko on an individual and closed program for others. With regards to the diet, there is a high-carbohydrate food that all weightlifters need. The menu consists of buckwheat and oatmeal, pasta, flour, beef, chicken, egg whites and protein. The 6 meals a day are divided into 4 meals of solid food and 2 meals of all kinds of protein-based shakes and sports nutrition.
Secrets of increasing strength from Kirill Sarychev
The athlete is often photographed with fans. The mighty height and weight of Kirill Sarychev in the photo is what the lucky photo shooters are proud of and motivated later. In programs where an athlete is invited as a specialist, in blogs and interviews, an athlete is most often asked a question about strength and how to develop it. Kirill Sarychev gladly shares his recommendations and highlights the main points on this issue.
First, a full sleep, which should last at least eight hours.
Secondly, negative motivation. The desire to overcome the maximum, bringing the muscles to overwork and injury, should not coexist with painkillers and painkillers. All painful and stress points the body blocks itself, including the right muscles at the stage of the press. Thereby increasing the power performance.
Thirdly, the focus on respiration, and not the duration and number of repetitions, allows you to adjust the program and weights.
Fourth, keeping a personal diary will help you monitor progress and patterns of change.
Fifth, if possible, train with a partner in a competition format. Try to do better, more, smarter than him. This practice gives great motivation in training and confidence in competitions.
Sixth, avoid too much weight. Working with maximum weight can increase the recovery period of the body and reduce the overall strength performance in competition.
Seventh, remove excess equipment in training. Kirill Sarychev does not use special overalls and T-shirts, as this makes it difficult to feel and understand his own physical capabilities.
Eighth, it is necessary to read special literature and check the bench press technique in accordance with it. Good knowledge gives more performance and reduces the risk of injury. From time to time, you can ask a sports partner to evaluate the bench being performed from the outside.
Ninth, the main exercises that should be present are the training of the biceps with a straight and reverse grip, stabilization of the muscles of the forearms and maintenance of the triceps with the help of the "French" press. Separately, you should train the "bridge", maximizing the deflection in the lower back during the press.
For the most part, these recommendations apply to already trained athletes with an advanced level. For beginners in this sport, Kirill Sarychev advises to be persistent, but patient, to adequately approach the load and the state of the body. Powerlifting is one of the most traumatic sports, so any mistake can be fatal and close the door not only to the world of weightlifting, but also to a full-fledged ordinary life.
Power indicators:
- bench press: 335 kg;
- deadlift: 372 kg.
Biography
Kirill Sarychev is one of the strongest people on the planet, a real Russian hero who conquered the whole world with his unique record in the bench press. The athlete was born on January 1, 1989 in Pugachev, a city in the Saratov region.
Youth in a provincial town was not distinguished by a wide variety sports sections, so with early childhood different physical strength Cyril at the age of fifteen comes to the gym. The first meeting with iron sports ends rather quickly, after two months of training, the section is closed due to lack of funding for the economic activities of the building where it was located. Despite the short period of study, Kirill Sarychev has already become involved in training process and is recorded in another gym, where he begins intensive training. A gifted athlete, who was then a student at a technical school, is noticed by Viktor Mikheev, who became the first coach for Kirill to lay the base sports discipline and purposefulness.
Soon the athlete begins to show quite high results in powerlifting, alternating workouts with and without equipment. Kirill Sarychev began his competitive career at the age of 16, moving towards a sporting triumph with varying success. Acquaintance in 2009 with Andrey Fedoseev, the organizer of the Battle of Champions tournament, which brings together the strongest powerlifters in the world, radically changes the future of Kirill. At the suggestion of a new acquaintance, who saw the potential in a provincial athlete, Sarychev begins active training without equipment, preparing to perform at the next competition.
In 2010, an athlete on the platform of the “Battle of Champions” in Arkhangelsk surprises all the guests and judges with his strength indicators, many do not have enough emotions to express their impression of the physical power of the 21-year-old athlete who took first place. Here, in 2011, Sarychev was only second, but a year later he was again the champion.
In 2014, shaking 326 kg, Kirill becomes the world record holder. In 2015, with a taken weight of 335 kg, ahead of the previous record by 7.5 kg, he sets an absolute world record. Sarychev's popularity goes far beyond the borders Russian Federation, the Russian athlete is already known in all corners of the world.
Since 2011, Sarychev has been training under the guidance of Boris Sheiko, who has developed a unique individual training system for the athlete, which is kept secret from the public. It is worth noting that the training program of Kirill Sarychev, designed for three days a week with alternating every other day, has not been relevant for a long time.
Currently, Kirill Sarychev is not going to stop at the heights he has taken and continues to train, intending to surprise fans and opponents with his new sports achievements.
The athlete is a great friend and a regular participant in his video projects. The more experienced weightlifter more than once publicly admired Sarychev's strength, prophesying a great sports future for him. Kirill also appeared in "The Body of Time", and Vasily Kuznetsov in the "Iron Rating", and in many other projects.
Diet
Like all lifters, Kirill Sarychev uses high-carbohydrate foods to restore the body, observing the daily diet of its intake. The diet for the day is designed for four meals of solid food and two liquid. In addition to the obligatory buckwheat and oatmeal, the diet includes flour products that provide the body with fast carbohydrates. Cyril gives a special place to meat, including both poultry and beef in his menu. Liquid formulas include raw egg whites and protein shakes. The rest of the diet is compiled in accordance with all known nutritional recommendations for powerlifters.
Video: Kirill Sarychev set a world record in the bench press
Kirill Sarychev: height, weight, age, sports achivments is the subject of this article. The powerlifting champion is of interest to the sports community of the country and not only. Foreigners who see Kirill Sarychev's performances are amazed at the level of his preparation, dedication and zeal for victory. "Russian giant" - this is how an athlete is called abroad.
Kirill Sarychev, who glorified Russia far beyond its borders, has broken more than one world record in powerlifting. In 2015 he became the world champion, is the owner of the All time record in the bench press without equipment. And the once unknown 15-year-old teenager Sarychev Kirill began his journey to the sports Olympus, whose height at that time was 195 cm and only 75 kg. But perseverance and constant work paid off.
Basic indicators
The famous powerlifter competes in the 140+ category. Kirill Sarychev often turns out to be the heaviest athlete in tournaments. Height, weight, strength, strong back and press - all this allows him to be at the very top of sports achievements. Here are some athlete stats:
The maximum weight of the athlete reached 176 kg. He admits that being at such a weight is not very comfortable, because big mass body puts a serious strain on the heart and musculoskeletal system. Growth was passed down through the genes from the father, the same tall hero.
Sports achivments
The first victory of the athlete occurred in 2010. Then, at the Russian Championship in Arkhangelsk, he took the most high place. The following year, he loses the championship, taking second place. But already at the next competitions he returns the leadership. In 2014, the athlete shows stunning results at the European Championships. 2015 was a significant year for the athlete, because the whole world started talking about his bench press record. A new name appeared in the list of outstanding record holders - Kirill Sarychev. The height, weight, biceps of the mountain man became known to everyone. At the WRPF World Powerlifting Championships as part of SN PRO 2016, the athlete lifted 402 kg in deadlift. In the same year, the hero participates in a tournament in Spain, where he improves his own performance in the bench press.
Training mode
The purposefulness of Kirill Sarychev is simply amazing, because he had to start his sports career in a cold gym, equipped only with home-made barbells and pancakes of the Soviet era. The hero is grateful to his first coach Mikheev Viktor Nikolaevich to this day. After all, it was he who was able to significantly increase the strength indicators of the ward, began to send him to the first competitions. Kirill Sarychev himself, the height, weight of the athlete have changed a lot. He was able to gain over 80 kg.
Particular attention is paid to strengthening the back, because this minimizes the risk of injury. Since 2011, the hero has been trained by Sheiko B.I. He developed for the athlete special program training, which both keep a secret. It is only known that the Russian powerlifter trains 3 times a week, performing mandatory complexes, such as: deep squat, bench press, deadlift, swings to the side, press with weights. Despite the enchanting results in lifting weights in the bench press, the athlete develops and deadlift. “Whoever presses a lot, pulls a little,” Kirill Sarychev wants to refute this phrase. Height, weight, age of an athlete allow him to be unique in his achievements and keep a high bar in several areas of powerlifting.
Diet
Kirill Sarychev has a very intense training regimen, so a full-fledged diet that contains required amount proteins, fats and carbohydrates, he simply needs. The athlete eats 6 times a day: 4 full meals and 2 snacks. In his daily diet eat a lot of carbohydrate foods. It allows you to quickly restore strength after a workout. Athlete's favorite foods are meat and fish. An athlete can eat 3 kg of roast beef in one meal. He can often be seen in Moscow restaurants tasting new dishes. “I can go to my favorite place and order all the desserts that are on the menu. At this moment, with a smile, I think about all the people who are on a diet, ”says Kirill Sarychev. The height, weight, diet of the Russian hero is constantly controlled by the coach. Before the competition, the athlete conducts a stock of fast carbohydrates that gives energy to the muscles and the whole body.
Kirill Sarychev
“Sport is a drug for me,” the famous powerlifter admits. But besides the main occupation, the world champion is fond of cars. Driving a car, attending various automobile exhibitions, participating in races - Kirill cannot imagine his life without this. Another athlete is fond of shooting and tourism. He can often be seen at the shooting range or at the training ground with weapons in his hands. Shooting, according to the champion, is good way getting rid of stress. Recently, he took part in the creative project "Ilya Muromets", having tried himself in a new role. He tries to spend his free time with family and friends. He says that it is they who inspire him to new breakthroughs and victories in sports. Kirill Sarychev is at the peak of his sports career. Only constant injuries and sprains do not prevent him from reaching new heights in the world of powerlifting.
The bench press is considered one of the most effective exercises in gym. No wonder it is included in basic set the vast majority of visitors to fitness clubs.
The bench press is considered one of the most effective exercises in the gym. No wonder it is included in the basic set of the vast majority of visitors to fitness clubs. We decided to talk about this exercise not just with a bench press specialist, but with a world record holder in this discipline. We visited Kirill Sarychev, who presses 335 kg from his chest! The record holder gave us many useful tips and showed how he trains himself.
Kirill Sarychev's own weight can vary from 150 to 180 kg, so a heavyweight like him does not need much time to warm up. In addition to a little stretching, Kirill does several sets of hyperextension, and also warms up his shoulders, chest and triceps well. Even a person who is able to lift a barbell weighing 335 kg begins his workout with an empty bar.
In pursuit of records
Kirill receives a lot of questions on how to increase his results in the bench press. Previously, many were interested in how to squeeze 100 kg, and now most of them want to swing at all 150. Kirill Sarychev gives some tips on how to improve your performance in the bench press.
- Train 4 days a week. Give yourself 2 days of benching, and two more on the legs and back, which can also be supplemented with assistance exercises. Kirill does 5 working sets of 2 repetitions, but it is worth noting that the weight of the bar in his case is at least 255 kg.
- Don't overtrain. Many people want to achieve the desired result so badly that they simply cannot stop and control their loads. Kirill Sarychev considers overtraining to be an obvious mistake. Better save your energy for the next workout.
- No need to get involved in auxiliary exercises. Building up your shoulders and triceps after the bench press is actually beneficial, but it's important to do it in moderation. Many simply finish themselves with auxiliary exercises. With such a schedule, one day you just don’t want to go to the gym.
Fundamentals of technology and utility room
When doing a bench press with a barbell, try to distribute the load evenly. Many are skewed to one muscle group. Make sure that both chest and shoulders, as well as triceps, get their share of the load. At the same time, your grip should be as strong as possible, squeeze the neck with all your might. Keep an eye on your feet, they should not just stand, but rest strongly enough on the floor.
If your shoulders are lagging behind, then a great way to fix this is the bench press. For triceps, Kirill recommends an exercise with a straight stick on the block. In all accessory exercises, it is very important to control the level of load in order to avoid overtraining.
How do powerlifters eat?
Powerlifters aren't as meticulous about their diet as bodybuilders. Meeting a powerlifter with six pack abs is really not that easy. However, Kirill Sarychev also has limitations. Of course, you need to avoid fast food, exclude late dinner, and of course not overeat sweets. If you sometimes find it difficult to give up junk food, then eat it before, during, and immediately after training. So it will be processed much faster.
