Casey Williams

Casey Williams after finishing his college football career at Bucknell University, he dove into powerlifting in 2010. He won the 242 class at RUM 7 and 8 in 2014/2015.His best lifts to date are an 810 squat, 540 bench, and 738 deadlift with a 2088 total at 242 raw with wraps. He also hit a 2300lb total in his only single ply meet going 850-650-800. In 2020, he opened Victory Float Lounge in Pittsburgh, PA and continues to Live, Learn, Pass On through coaching strength athletes online.

 
Tuesday max effort bench
Tuesday max effort bench
Missed a weight I could have hit, but came back and hit ten pounds under it very easily. It's all about the eccentric.
Sunday squats/pulls 9 weeks out XPC Finals
Sunday squats/pulls 9 weeks out XPC Finals
I'm battling a sinus/ear infection so today wiped me out but I'm happy with what I did based off of how I was feeling going into training.
Friday speed bench
Friday speed bench
Did it for the pump today
Thursday speed squats/pulls
Thursday speed squats/pulls
Standard speed squat day- no video for today's training
Tuesday floor press
Tuesday floor press
Worked up to a heavy single and then threw on the slingshot for a final triple.
Sunday squats and good mornings 10 weeks out XPC Finals
Sunday squats and good mornings 10 weeks out XPC Finals
I was feeling whooped going into today's training session so I kept everything relatively light.
Saturday speed bench
Saturday speed bench
Standard speed bench day. I love using the cambered bar for assistance work especially on light days.
Thursday speed squats
Thursday speed squats
To sum up my training today- Yessie ran the rack and I grabbed her butt.
Monday bench training
Monday bench training
Yessie and I trained at the Compound in Columbia SC with Donnie Thompson
Sunday squat/deadlift volume 11 weeks out XPC finals
Sunday squat/deadlift volume 11 weeks out XPC finals
A lot of volume today. I'm beat to say the least.
Friday speed bench
Friday speed bench
Week 2 of a four week speed bench phase
Thursday DE squat/deadlift
Thursday DE squat/deadlift
Squats at 465 against Onyx Average bands and deadlifts against double monster minis.
Plan for weeks 1-3 of Arnold prep
Plan for weeks 1-3 of Arnold prep
A little hypertrophy. A little volume. Some gainz.
Tuesday bench
Tuesday bench
First bench session of the 12 week Arnold prep
A tough reflection on 27
A tough reflection on 27
Let bygones be bygones...
Birthday squats/deads
Birthday squats/deads
And my calves grew...
Friday speed bench
Friday speed bench
I was allowed back at RMU for a day as a guest!! (sarcasm) I was fortunate enough to meet Zach Reed of Georgia Tech who is a big dude but an even nicer guy.
Wednesday speed squat
Wednesday speed squat
First day back to training following the meet
Lexen XXX: Qualifying for 2016 Arnold Classic
Lexen XXX: Qualifying for 2016 Arnold Classic
I had one goal going into this meet.
Lexen XXX write up
Lexen XXX write up
I came, I saw, I qualified in melodramatic fashion.
Thursday- 3 days out
Thursday- 3 days out
Last training session before Sunday's Lexen XXX meet in Columbus
Wednesday 4 days out
Wednesday 4 days out
Light squats and some blood flow for the hammies
Monday bench 6 days out
Monday bench 6 days out
I hit singles up to 405 which is heavier than I have gone in the past, but just trying something new I suppose. It felt great and moved great.
Sunday light lower
Sunday light lower
One week out from Lexen XXX meet.
Friday speed bench
Friday speed bench
I did it for the pump. Just over a week out.
Giving thanks, and perspective
Giving thanks, and perspective
Find the silver lining
Last squat- 10 days out
Last squat- 10 days out
Squats up to 90% (heaviest I've gone in 6+ weeks).
The Importance of the Eccentric
The Importance of the Eccentric
If you want the bar to come back up, you need to take care of how it goes down.
Monday bench 1.5 weeks out
Monday bench 1.5 weeks out
The best 500 has moved in as long as I can remember. Probably the best it's felt in training.
Sunday dynamic lower 2 weeks out
Sunday dynamic lower 2 weeks out
Much speedier. Not Ricky Bobby, but getting there.
Friday speed bench
Friday speed bench
And my last day training at RMU...
Wednesday squats 2 weeks out
Wednesday squats 2 weeks out
Goal today was triples up to whatever felt good. Starting to move forward again, slowly.
Monday max effort bench
Monday max effort bench
Bench is doing OK. Squat is still on life support.
Sunday speed sq/dl
Sunday speed sq/dl
Speed squats felt better this week. Speed pulls were good too. Moving forward.
Speed bench
Speed bench
Different twist on speed bench day- going with heavier straight weight and using reverse bands
Wednesday squats 3 weeks out
Wednesday squats 3 weeks out
Starting over on squats- trying to accelerate light weight and get back in the groove
Monday bench doubles
Monday bench doubles
I'M A MESS but I did a much better job meeting the bar with my chest.
Sunday speed lower
Sunday speed lower
Back to traditional speed work until I figure out what my issue is.
Light Friday bench
Light Friday bench
Did it for the pump
Thursday sq/dl
Thursday sq/dl
I feel like a sack of sh*t. 50% feels like it might staple me at any point. I can't stay tight. I'm shaking like a leaf on the eccentric. My IT bands are giving me shooting pains. I have no drive out of the whole. Everything is slow. End rant. I'm just frustrated mainly because […]
Frustrated? Me too...
Frustrated? Me too...
Casey Williams began powerlifting after a career in Division I football at Bucknell University. His current best raw lifters are an 810 squat, 540 bench, and 738 deadlift for a 2088-pound total in the 242-pound weight class.
Monday light bench and a new plan
Monday light bench and a new plan
"Sometimes it takes bigger balls to walk away from something than it does to go through with something stupid."
Sunday deads
Sunday deads
Deadlifts and minor bicep issue
Friday max effort bench
Friday max effort bench
Singles up to 380x1 with 170# of chains and bands for 550# at the top
Wednesday squats 6 weeks out
Wednesday squats 6 weeks out
Really just a terrible squat not. Lost some confidence in myself and to be honest was just scared of the weight.
Monday assistance work for bench
Monday assistance work for bench
I included a video of the walking 1/4 dips because I was getting a few questions on those...
Sunday speed pulls at the Onnit Academy
Sunday speed pulls at the Onnit Academy
Speed pulls at the Onnit Academy
Saturday speed bench at the Onnit Academy
Saturday speed bench at the Onnit Academy
I visited Austin Tx and spent the week at Onnit, the supplement company that has sponsored me since I started in powerlifting.
Light squat week 7 weeks out
Light squat week 7 weeks out
Not an effective training session
How Dave Tate fixed my bench press
How Dave Tate fixed my bench press
Breathe, just breathe.
Monday max effort bench
Monday max effort bench
Worked up to 440x1 against Onyx mini bands (about 80# band tension).
Sunday deads 7 weeks out
Sunday deads 7 weeks out
675x4 -one less than my best from last training cycle
The Wisdom of Insecurity Ch. 9
The Wisdom of Insecurity Ch. 9
"It is obvious that the only interesting people are interested people..."
Friday speed bench
Friday speed bench
I trained with Hamer so I was lucky to get anything done today.
My week with Donnie Thompson
My week with Donnie Thompson
Squats, BBQ, and Body Tempering- Columbia SC has a lot to offer
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
These 6-week max effort and 4-week dynamic effort waves have taken Casey’s raw bench to 540 pounds. Watch as he explains his approach to chasing 600 and how you can use his methods yourself.
EliteFTS interview discussing the bench press
EliteFTS interview discussing the bench press
Two videos from EliteFTS -what I do for my bench programming and why
Tuesday squats with Donnie Thompson
Tuesday squats with Donnie Thompson
645x3,3,2 with Super D in Columbia, SC- on track for December
Monday floor press with Donnie Thompson
Monday floor press with Donnie Thompson
Floor presses with Super D up to 440x1 plus 90# in chains

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