Ben Pollack

www.phdeadlift.com

Ben Pollack is a professional powerlifter and doctoral student at the University of Texas at Austin. Ben has competed in powerlifting for five years and holds the all-time world record raw total in the 198-pound class. He has won best overall lifter at the largest raw meets in the world, including the US Open, Boss of Bosses, and Reebok Record Breakers. He trains at Big Tex Gym in Austin, Texas. His next competition is the USPA Tribute meet in San Antonio scheduled for August 25th.

 
A Holistic View of Autoregulation
A Holistic View of Autoregulation
Taylor Gohn is a Kabuki athlete, competitive strongman and former collegiate wrestler. He has coached professional athletes, strongmen, Olympic weightlifters, powerlifters and is coaching me now for my pro card in bodybuilding. This article explains his high-level approach to various forms of autoregulation. You can contact Taylor for coaching by clicking here. What is Autoregulation? Autoregulation is a process that...
5 Gifts for the Powerbuilder
5 Gifts for the Powerbuilder
With no weight class or aesthetic events to worry about around the holiday season, it’s a perfect opportunity to pack on some extra mass... and to pick up some gifts for your favorite powerbuilder.
Deadlifts for Huge Lats
Deadlifts for Huge Lats
When performed properly, deadlifts can be a powerful exercise movement for strengthening your lats. Emphasis on "when performed properly."
A Hypertrophy Method for Strength Athletes
A Hypertrophy Method for Strength Athletes
The thing to keep in mind as you read the remainder of this program is that I’m describing a method of training — not a set-in-stone program. It’s up to you to apply the method to your particular context: your body, your goals, and your life situation.
Powerlifting for the Bodybuilder — Are Deadlifts Overrated?
Powerlifting for the Bodybuilder — Are Deadlifts Overrated?
Part of my journey to getting that IFBB pro card includes getting more active in the online bodybuilding community... which also gets me into situations where I answer questions like this one: Are deadlifts overrated?
Powerlifting for the Bodybuilder — Huge Pecs
Powerlifting for the Bodybuilder — Huge Pecs
As the bodybuilder or raw powerlifter, you have to lift heavy-ass weights and build a big-ass chest. Unfortunately, that’s easier said than done! So here are some ideas (cues and a sample chest workout) to help you get started.
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift R...
In this "powerbuilding" article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on 'em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort Method
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort ...
You're not a competitive powerlifter or bodybuilder. You want to move big weights in the gym, look good naked, and still have fun training and eating. You need the maximal effort method.
Bodybuilding for the Powerlifter: Extra Workouts
Bodybuilding for the Powerlifter: Extra Workouts
I think most lifters have the “more is more” mentality, and if you’re in that group, I probably don’t have to convince you why extra workouts are beneficial. But if you’re not, you might be skeptical, and I understand that. Remember, they’re designed to improve recovery, not hamper it.
Bodybuilding for the Powerlifter: The Offseason (with Full Program)
Bodybuilding for the Powerlifter: The Offseason (with Full Program)
The bad news: You can’t go hard all the time. It’s the quickest way to burn out — to see your progress stall, to get injured, and to lose interest in your training. The good news: A bodybuilding-style approach to the offseason has a ton of benefits for the powerlifter.
The Powerlifting for Bodybuilding Christmas Gift Guide
The Powerlifting for Bodybuilding Christmas Gift Guide
All that matters is how you look, and if using equipment allows you to train heavier and harder, build more muscle, and ultimately look better, then you should use it! Here are my top-5 powerlifting Christmas gifts for bodybuilders.
2018 Mr. Golden Era — My First Bodybuilding Competition
2018 Mr. Golden Era — My First Bodybuilding Competition
If you have a free minute or two, I’d really, really appreciate it if you’d use that time to vote in the Mr. Golden Era 2018 competition – whether for me or for someone else!
Bodybuilding for the Powerlifter: The Big Picture (With Sample Routine)
Bodybuilding for the Powerlifter: The Big Picture (With Sample Routine)
Instead of just trying to get strong by getting as big as humanly possible, many lifters are paying more attention to their muscularity. Just take a look at Larry Wheels or Dan Green, and you’ll immediately know how successful this strategy can be.
Powerlifting for the Bodybuilder — The Triceps
Powerlifting for the Bodybuilder — The Triceps
Just as powerlifters can benefit from bodybuilding movements, so can bodybuilders benefit from powerlifting movements. Today we’re looking at the triceps – a muscle group that I really struggle with and, as a result, have spent a lot of time studying and training.
Meet Report: Earning My Regrets at the USPA Tribute
Meet Report: Earning My Regrets at the USPA Tribute
Four weeks out is when I suffered a quad tear—I should have dropped out at that point. In fact, I talked to Dave Tate, and that's exactly what he told me to do.
How to Heal Any Injury Overnight: Safely and Effectively Training the Injured Area
How to Heal Any Injury Overnight: Safely and Effectively Training the In...
Day by day, week by week, here is how you can deal with the quickly-changing and very challenging aspects of getting over an injury.
Meet Report: Winning the 198s But Falling Short on Best Overall at the Kern US Open
Meet Report: Winning the 198s But Falling Short on Best Overall at the K...
This is the first meet I’ve done in three years that I didn’t win best overall lifter, and it was a huge—and much needed—kick in the ass.
What I Learned from Benching with Dave Tate
What I Learned from Benching with Dave Tate
Based on Dave's bench cues and progress made, I’m revising my bench goal for Reebok Record Breakers in November, from 200 kilos up to 210 — a huge jump, especially considering it’s by far my worst lift.
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample Routine)
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample...
No, hammer curls and pushdowns probably aren’t going to add 50 pounds to your bench, but they very well might keep your elbows healthy enough so that you can train consistently. And getting arms big enough to bust through shirtsleeves is fun.
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
Bodybuilding for the Powerlifter— How to Use High Reps to Get Strong(er)
High-rep training is extraordinarily useful to powerlifters (even if it’s also extraordinarily unpleasant). Like any other programming tool, however, it needs to be used appropriately, or it can cause more harm than good.
Why Your Meet Prep Sucks
Why Your Meet Prep Sucks
It can be hugely discouraging to feel that all the work you did in the offseason and during your meet prep was wasted because you had one bad day, Unfortunately, all that really counts is what you put up on the platform. Or is it?
Visualization for Powerlifting: How to Train Your Brain for Big Gains
Visualization for Powerlifting: How to Train Your Brain for Big Gains
Sorry to burst your bubble. There’s really no such thing as 60 seconds to a huge PR. Training, whether it’s mental or physical, requires practice.
Know Your Motivation
Know Your Motivation
I can’t tell you how many people I’ve met who have no time under the bar, no idea of why they’re training, and no vision for their future powerlifting career. Once I started to understand why I lift, I became a better lifter overnight.
Staying Calm When the Weight is On — 60 Seconds to a Huge PR
Staying Calm When the Weight is On — 60 Seconds to a Huge PR
This breathing exercise will help you to perform your heaviest sets with much more confidence and ease. It will take practice to get the hang of the process, but once you do, I promise, it’s absolutely worth it.
Meet Report: All-time World Record and Best Overall Lifter at 2017 Reebok Record Breakers
Meet Report: All-time World Record and Best Overall Lifter at 2017 Reebo...
I finished 7/9 with a 799 squat, 424 bench, and 815 deadlift (raw with wraps). That was good enough for a 2039 total and an all-time world record in the 198-pound weight class, plus a 592 Wilks and best overall lifter.
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get Strong
A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get...
Even if your metabolism is closer to sloth-paced than cheetah-fast, a few easy dieting strategies can make a big difference in your recovery, in your strength, and—most of all—in how you look.
How to Heal Any Injury Overnight
How to Heal Any Injury Overnight
When recovering from a recent hamstring tear, I started using a simple practice that can not only make training more intense, productive, and satisfying, but can also help you handle anything in training — including injury.
WATCH: How to Perform the Hook Grip
WATCH: How to Perform the Hook Grip
There is an astronomical amount of misinformation floating around right now about the hook grip, and, in my opinion, that’s the result of a lot of people (mostly beginners) using the hook grip inappropriately.
Bodybuilding Exercises for the Powerlifter — Get a Grip on Your Guns
Bodybuilding Exercises for the Powerlifter — Get a Grip on Your Guns
I’ve neglected training both my upper and lower arms, and now I’m suffering for my lack of grip strength. Prevent this. Here's my newfound twist on traditional arm and grip work.
How I Lost 30 Pounds in One Day: Secrets to Water Cuts for Strength Athletes
How I Lost 30 Pounds in One Day: Secrets to Water Cuts for Strength Athl...
There are a lot of ways that you can make a cut easier for yourself, keep your strength, and finish the meet with a high Wilks. Maximize Your Wilks and weight loss without losing strength.
Bodybuilding Exercises for the Powerlifter — Widen Your Grip to Beef Up Your Back and Deadlift
Bodybuilding Exercises for the Powerlifter — Widen Your Grip to Beef Up ...
Bulk up your back, strengthen your deadlift, and learn to activate your lats with this one exercise.
Meet Report: 2017 CETC US Open Powerlifting Championships with Ben Pollack
Meet Report: 2017 CETC US Open Powerlifting Championships with Ben Pollack
I’ve already written about my training strategy going into the meet, and what I’ve learned from my meet prep, but I didn’t share a few things for competitive reasons.
How I'm Training for the 2017 US Open Powerlifting Championships
How I'm Training for the 2017 US Open Powerlifting Championships
I’m going to share my strategy and reasoning behind it here, so hopefully, you can get some inspiration for whatever meet you’ve got coming up.
Bodybuilding Exercises for the Powerlifter — Adductor Work for Added Gains
Bodybuilding Exercises for the Powerlifter — Adductor Work for Added Gains
Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.
Bodybuilding Exercises for the Powerlifter — Rear Delts Rows
Bodybuilding Exercises for the Powerlifter — Rear Delts Rows
Get a bigger bench and boulder shoulders with this easy movement.
Bodybuilding Exercises for the Powerlifter — The Vacuum and Reverse Hyperextension
Bodybuilding Exercises for the Powerlifter — The Vacuum and Reverse Hype...
This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.
5 Gifts for the Guy or Girl Who's Getting into Powerlifting
5 Gifts for the Guy or Girl Who's Getting into Powerlifting
‘Tis the season for winter bulking, New Year’s resolutions, long lines at the squat racks, and a bunch of gym bros begging to work in on your bench sets.

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