Interview With Champion Powerlifter Phil Richard

Phil Richard has been competing on the powerlifitng circuit for over 25 years.

In that time, the ‘Welsh Powerhouse’ has stacked up an impressive array of achievements including a Commonwealth Record, Junior, Senior and Masters European Powerlifting titles, and a squat so colossal that it would strike fear into the hearts of many of today’s lifters.

Phil recently took time out of his busy schedule to talk to us about his career in powerlifting, best lifts, training advice, squatting, and his plans for the future.

Phil Richard

Phil, no-one simply decides to become a powerlifter.

You have to be of a certain breed and have a certain mindset to stand a chance of competing at the top level.

I can’t imagine that most professionals’ first thought of becoming a powerlifter was by sitting in their armchair looking at someone bench press the world on TV and decide, ‘Yep, gonna do that now.’

So, Phil, what made you decide to become a powerlifter?

This is a hard one.

Myself, well I was a newbie in the gym, and after a few months I was asked about a competition and if I wanted to have a go at competing.

I was a bit unsure about it at first and sort of decided to have a go, as there was nothing better to do on the weekend, so to speak.

However, from that moment on, I decided this was good and that I enjoyed it.

Hook, line and sinker, if you will!

And then it just went on from there.

The more I competed the more I wanted to compete, and at the highest level.

I was always trying to better myself.

OK, this leads me onto my next question.

Can anyone become a powerlifter if they have the right attitude and determination?

Or do you have to have the genetics to stand a chance of getting anywhere on the professional circuit?

I do think that powerlifting is a sport that is open to anyone.

Age or sex is irrelevant really.

Determination is a great motivator and can help overcome most things, and genetics, well maybe that plays a part also, but most of us are not naturally gifted, and some are able to overcome that.

What are your best lifts?

To date, my best lifts, at 74kg bodyweight, are:

311kg squat, 218kg bench, 260kg deadlift.

Overall total is 775kg.

What does your training look like in the run-up to a competition?

I generally use a percentage based programme.

It works well for me and I am happy with it as I am still improving and making gains, so it must be working right!

What are you proudest of most in your career?

My best moments… well that is a hard one.

I have had some great times recently but it has to be breaking the world squat record and winning a European Masters title.

That would make me one of the few who has won a Junior, Open and Masters European title.

Phil Richard

You’re part of the IPF which was formed way back in 1972.

You obviously already know this but what do you think of the relatively new established RAW Powerlifting Federation, started in 1999, which bases itself on i) no special support equipment, ii) being drug free (regular urinary tests).

Raw lifting is definitely a good way to introduce lifters into the sport, so I reckon it’s a great idea.

I personally like the drug tested side of things and it is what I chose to lift in.

Drug testing in and out of competition is a good thing in my opinion, and, in this day and age, if someone decides to use extra ‘supplementation’, then there are avenues for them to compete with the non-tested federations.

What are the most common errors you see in the gym when people a) Bench; b) Deadlift; c) Squat?

Gym lifters tend to do the lifts differently – more so because they don’t need to do them to the rules.

However, the classic mistakes are squatting too deep, which is bad for the knees.

Bench, well Monday seems to be International Bench Day, and the arse always comes off the bench!

Deadlifts, well most don’t like to do them because they are hard to do!

If you could give any advice to up-and-coming powerlifters who want to develop a lifelong career in the sport, what would your advice be?

The main thing is to get yourself lifting to the rules and work on your form on each of the powerlifts.

Correct training will mean correct competing.

And remember, it takes time to get the big lifts, so don’t be disheartened if progress is slow.

Any gains are good, however small!

What does your diet look like and do you take any supplements?

To be honest, I am not really that conscious about what I eat.

My diet is generally OK as I don’t tend to eat a load of rubbish.

Regarding supplements, being sponsored by NRG Fuel, I tend to use Anabolic Whey, 100% Whey, BCAA and Glutamine mix, and some ZMA.

I will change the products about a bit depending on the run up to a competition and bodyweight – and if there is anything new out.

Straps for deadlift – I used them when I started lifting but I’ve ‘grown’ out of using them now.

During my time using them, I was called ‘pussy boy’, ‘cheater’ and a ‘massive wanker.’

Do you think this type of name calling is justified if someone uses straps, or are they an essential gym tool for every powerlifter?

For the average gym rat who just wants to deadlift it’s fine.

Yes lifters will give banter, but it is all done in good fun where I am training.

Piss taking is all part of the gym environment.

I myself have never actually used chalk, instead I use liquid chalk which I personally think is great, it does the job for me and adds a couple more reps to my deadlift.

Have you ever used liquid chalk and what are your views on it?

I haven’t used the liquid type.

I prefer the blocks as it’s what I am happier using.

A few guys I know use liquid chalk and like it though.

Another alternative and less mess no doubt.

Looking at your blog, I notice that you mention being blighted by quad tears.

Was this down to you going for a squat that was far too heavy?

If so, what’s your advice on heavy squatting?

This is a great topic.

I decided to do some high rep stuff for a few weeks, and then when I got up to the set, my quad went ‘pop’, and I was gutted.

High reps are not really part of the powerlifter’s training regime.

I was sort of wound up that I could not do the set of 10.

It was meant to be 5 sets of 2, but I proved them wrong and had a slight pull.

However that could have gone at any time really.

Heavy squats are great, but you need to focus on them and maintain concentration throughout the sets.

After gaining second place on deadlift at 252.5kg at the European Arnold Classic, do you think you’ll be able to hit 262.5kg to gain the Masters record in future?

The 252.5kg gave me the win and we decided to try the extra 10kg to have a shot at the World Masters Total Record.

It was 2.5kg over my best and was worth a try.

However that day it was not meant to be.

But there is still some life in me and I am definitely up for having a go again this year, and maybe more.

Phil Richard

Has there been any occasion in the gym throughout your career that someone has wound you up to the point that you’ve wanted to end their life, or at least maim them?

Not really.

I don’t get wound up over stuff like that.

I find that my lifts sort that side out and people don’t tend to say things when they know what I have done in my sport

What are the top 3 things that annoy you at the gym?

I’ll give you some of mine:

1) You’re walking to a piece of equipment that you’ve been waiting to use, then, out of NOWHERE, the gym ninja swoops in and plonks himself on it saying, ‘Got 5 sets mate.’

2) People not putting gym equipment away, it’s infuriating.

3) People who moan on every rep, even when it’s not heavy, just fuck off!

I suppose the main thing is people not putting things away after using them.

I really don’t see how they can not do it when they take the time to get them out.

It really is just laziness.

So put your weights away, guys.

After all someone has to do it and you got them out!

How easy is it, Phil, to get a sponsor in the world of powerlifting?

Last week I benched 100kg for two reps.

Surely I’m now strong enough now to get brand names like Maximuscle and Flex onboard?

Hmm, sponsors.

Well this thing I do find interesting.

There are people out there who start lifting and win something local and think they deserve a sponsor there and then!

Come on, get some titles and things under your belt first!

After all, the more you have won the easier it will be to get someone decent to help you out.

Most will struggle with help but it is not a complete ‘no no’.

People will sponsor you but it is a give and take thing.

You need help they need someone decent to promote their products.

I’ve always wanted to ask a powerlifter this, and I hope you don’t take this the wrong way:

I’ve heard, Phil, that if you squat too heavy there is a serious chance, a very probable one, that your insides will fall out through your back passage.

Has this happened to you or anyone you know?

I always get a sick feeling when I squat heavy, and it’s always in the back of my mind.

Haha, no I think that is just a myth!

I have not seen it in all the time I have been lifting so I think you are OK with that!

Get squatting heavy, Julian!

You are a long way off retirement, and it’s probably something you don’t want to think about, but where do you go from powerlifting after it’s all over?

The pub?

Well, I’m not too sure on this for now.

I try to help out and coach a bit.

After all, I want to put something back into a sport that has given me so much and the opportunity to compete at the highest level and all over the world.

Well, Phil, that just about wraps things up.

Thank you very, very much for talking to us today and best of luck for the future!