Industrial Strength & Performance™ Interview

Richard Pachuta

Record breaking power-lifter Richard Pachuta is pound-for-pound one of the strongest men in America...and he's only 22 years old!  We recently sat down with Rich to find out how he got his start in this unique sport and his plans for the future.

 Name; Richard Pachuta
    Age: 22
    Hometown: Middletown, NJ
    Height; 5’11”
    Weight: 215 lbs

Notable victories / records:

·        2005 New Jersey State Champion and overall best lifter (Rockaway, NJ). 

·        2005 American Open Champion In King of Prussia, PA first place in Men’s open 220lb class along with the Junior and Collegiate division champ (King of Prussia, PA).

·        2006 Penn State Champ along with best heavyweight lifter award. 

·        2006 Teen Junior Nationals 2nd place in 220 junior class (Milwaukee WI). 

·        2007 NJ State power lifting championships 1st place in the Men’s 220 lb class and best overall lifter in the entire meet (Egg Harbor Township, NJ) 

·        2007 Teen Junior Nationals Kalamazoo Michigan 2nd place in the 220 lbs junior division and second best total in the United States (Kalamazoo, MI)! 

·        Qualified for the 2007 IPF Junior Worlds in LaGrange France but was unable to attend this meet due to other implications with school and work. 

·        Currently holds ALL NJ and PA state records in the Junior and Collegiate division.  Also holds the Collegiate National and American Bench press record in the 220lb class and the Teenage American dead lift record in the 220 lbs class.

 

ISP:  With all of your records and accomplishments you’re obviously extremely strong – what’s the most you’ve ever lifted?
Pachuta: To this date my best lifts in a meet have been 633 in the squat, 441 in the bench and 633 in the dead lift.  Out of a meet in the gym my best lifts have been 650 in the squat 465 in the bench and 670 in the dead lift, although this does not count it still shows my training techniques.

ISP:  Can you please explain for our readers, the difference between bodybuilding and power-lifting?
Pachuta: The main difference between bodybuilding and power lifting is that bodybuilding is for muscular definition while power lifting is about how strong a person is pound for pound of their body weight.

 

ISP:  What inspired you to get into power-lifting?
Pachuta: The main thing that inspired me in this sport was my athletic ability.  I was always a strong kid therefore I always excelled in the sport.  The first time I ever dead lifted heavy was in high school I was able to pull 505 when I was 16 years old for a single at a 175 pounds just with a belt.  Also my friends who power lift had a huge amount of influence on my career.

 

ISP:  Do you have any role models in the industry who inspire you to push yourself to higher levels?
Pachuta: Probably my biggest role model in the sport would have to be Caleb Williams.  At 22 years old he squat 722, benched 474 and dead lifter 595 @ 148lbs.  He placed 2nd at Men’s Worlds at the age of 22 years old.  Even though he is extremely young, he is considered to be one of the best lifters ever in the sport of power lifting.

 

ISP: Has your incredible strength actually come in handy in any real world situations? 

Pachuta: Actually yes I have been in some real life situations where being as strong as I am defiantly helped.  One night at a college party 3 to 4 college football players along with myself actually dead lifted a car and moved it from the street into the sidewalk.   We all were surprised that were able to do it, but not nearly as surprised as the owner of the car!

 

ISP:  As you mentioned before, body builders are judged on their physique so dieting is key.  Is there also a special diet that you utilize as a power lifter as well? 

Pachuta: I have always been able to keep my body fat below 13% therefore I do not follow any special diet, although it defiantly will help a persons power lifting.  Whenever I was training heavy I always made sure to have at least by body weight in grams of protein per day while having at least twice my bodyweight in grams of carbohydrates each day as well.

 

ISP: What about competition days?  Does your diet during those times differ from during your training period?
Pachuta: Honestly before a contest I would eat anything I could get my hands on.  The more I eat the better I would lift.  Typically I would have to cut some weight before the meet, so once I weighed in before the meet in the morning I was always ready to eat as much as possible.

 

ISP: What about supplements?  Steroids seem to have corrupted almost every sport so how is that regulated in power-lifing, especially when being the strongest is the main objective?

Pachuta: The USAPL or IPF is the federation in which I compete is the most legitimate power lifter federation in the entire world.  They have an extremely strict banned substance list; they actually follow the guidelines for the IOC, which is the International Olympic Committee so one could imagine how strict the standards really are.

 

ISP:  Considering that you’re pressing close to half a ton of weight in one session, how do you avoid injuring yourself?
Pachuta: My biggest way of avoiding injury is the use of gear while training close to a meet.
ISP: Speaking of meets, how are the weight classes divided so that a 200lbs guy isn’t squaring off against somebody who’s 135lbs soaking wet?
Pachuta: The weight class for males is as follows 114, 123, 132, 148, 165, 181, 198, 220, 242, and 275, 308, SHW

 

ISP: How are these contests judged? 
Pachuta: Three judges one head ref and two side judges judge the meets.  In the squat the person must UN rack the weight and wait and listen for the start command.  You cannot start squatting until they give the command once the command is given the person can than squat, but their hip must go below their kneecap.  If a person fails to go that deep the squat will be denied.  Once the squat comes up the person must wait for the head ref to give the rack call, once it is racked the judges will give their white or red light.

In the bench it pretty much is the same as the squat.  Once the weight is taken off the rack the person must wait for the start call once they do they can than proceed to bring the weight down.  Once it is on the chest of the person they must wait until the judge gives the press call.  The person cannot press the weight back up until the head ref gives the press call, which usually last for about 1-2 seconds long.  Once the weight is pressed back up the lifter than must wait for the head ref to give the rack call once that is given the lifter can than rack the weight and wait for the ref’s decision.

Finally the dead lift is the last lift and hands down is the easiest to complete.  The only thing that the lifter must accomplish here is lifting the weight up off the ground to lockout with hitching it.

 

ISP: Earlier you mentioned the use of gear, is that gear also allowed in meets as well?
Pachuta: In the IPF all equipment is allowed but all equipment that is used must be IPF approved and only single ply bench shirts and squat and dead lift suits.  Chalk, belt, wraps, bench shirts, squat suits and dead lift suits can all be used.

ISP: I’m glad that you mentioned the bench shirts since I’m sure that many of our readers may have seen guys in their gym squeezed into these.  Can you briefly explain how exactly that allows you to life more weight or how it works?
Pachuta: The bench shirt works almost exactly like a spring while at the same time it protects your chest and shoulders from extensive damage.  Some advanced lifters can get close to 100 pounds out of a shirt from their raw max.  The biggest thing with the shirt is to get the weight down to your chest as fast as possible without crushing yourself.  The shirt will give you more weight out of it if it is used like that rather than bringing the weight down slow.  It almost relates to the a concept in physics where the faster you will bring something down the more power you will have going up, if that makes any sense?

 

ISP: Clearly the form for a power lifter is different from the form that a bodybuilder or an average joe would use for the same exercise.  Why is that?
Pachuta: Many power lifter tend to arch their back because think of it this way the higher your chest is the less you need to come down with the bar in order to push it back up.  They’re really not arching their back but instead shortening their bench stroke.

Many power lifters tend to also hold their breath on sets because think of it this way in a power lifting meet a lifter is only being judged on one repetition.  They are not being judged on anything that is done in the warm up room therefore they must always practice what they will do the day of the meet.

 

ISP:  You’ve accomplished so much in power-lifting at such a young age – what’s next for you?
Pachuta: Right now I am in a break from my power-lifting career.  I am currently a senior in college and also trying to get into the New Jersey State Police.  Being a Trooper is something that I have always wanted to do and I feel that it is necessary to put my hobby on hold in order to try and fulfill a lifetime goal.

 

ISP:  Do you have any advice that you can share with any of our readers who might be interested in power-lifting but don’t know how to get started?
Pachuta: My advice to new lifters out there is just keep training.  It does not matter what you lift as long as you can do if with perfect technique.  Another thing is don’t get all caught up with all the hype about supplements and gear at first become naturally strong and than experience the power of the gear.  There really isn’t any starting point that I would suggest to any lifter who is starting out.  The biggest thing is to make sure to always open up light enough where if something goes wrong you can always make at least your opener in the meet!

ISP:  Wow, that’s great advice.  I’d like to thank you for taking the time out of your busy schedule to share your knowledge  Any last words of wisdom for our readers?

Pachuta: Good luck and keep training!