Weight Lifting, Weight Training, Bench Press & Bodybuilding
April 16, 2014
Damian Osgood Benches 480 Weighing 162

by Ben Tatar
ben@criticalbench.com
CriticalBench.com

Damian Osgood CRITICAL BENCH: CAN YOU TELL US ABOUT YOURSELF?

OSGOOD: I'm 5'2", 165lbs, 19 y/o, born 02-29-84; I have been powerlifting for 5 years. I work as a security office at Franklin Memorial Hospital. I live on my own. I'm a Good friend with strength coach and powerlifter Brent Howard; he is like a Dad to me!

CRITICAL BENCH: WHAT ARE YOUR BEST LIFTS?

OSGOOD: I benched 465lb @ 164lb WPA Worlds 10/5/03 I have benched 505lb @ 170 in the gym... I benched 308@ 148 in '01 when I was smaller, and was coached by an as*s, all my lifts went up when I went on my own, and then I got Brent Howard to coach me.

CRITICAL BENCH: ANY COMMENTS ABOUT THE FIRST TIME BENCHING 135,225,315,405,465?

OSGOOD: The first time benching 308 was @ the WABDL Worlds 01' was great, I was only 17 and weighed 148. The first time benching 465 was incredible, it was in the gym at the end of a 10-week training program Brent Howard had coached me though. I could not believe what I had just put up; it was the best feeling in the world!! I did another 7-week program, and went to the meet and benched 465 at 165, like it was nothing, I could not believe it. I went there with higher hopes, but it was still very nice to hit a 465 in a meet.

CRITICAL BENCH: WHO DO YOU THINK THE GREATEST BENCHER EVER IS?

OSGOOD: I'm a big Ryan Kennelly fan, that guy is just huge. He looks very Confident when lifting, and I think confidence is everything when moving heavy weights.

CRITICAL BENCH: CAN YOU TELL US ABOUT YOUR TRAINING ROUTINE?

OSGOOD: I work my routine with my coach Brent Howard. We base the bench on a BIG 3 (3 heavy exercises, then some assistance work) it is always a different 3, every week. It also has a 1 Chest, and 2 tricep work, but not a lot of sets on the tricep work. The BIG 3, is always heavy weight, move the most you can, and next week move even more. After the Big 3, I do maybe a little tricep exercise, and then some hammer curls, and rotator cuffs. I use a shoulder horn!! I think it hits the muscle a lot better!

CRITICAL BENCH: WHAT IS YOUR FAVORITE ASSISTANCE EXERCISE FOR A BUILDING A BIG BENCH?

OSGOOD: Heavy Board Press. I like to use a competition grip, and put a truckload on, for reps of 1-3! I also like doing them with a close grip, but for reps of 3-5.

CRITICAL BENCH: CAN YOU TELL US ABOUT TECHNIQUE (YOUR SETUP BEFORE A BIG BENCH)?

OSGOOD: I arch as much as possible, and like to push with my toes, and not my heels. I also roll my shoulders back, to make my bench range even shorter. I don't take my air until I have the weight over me. But I can't tell you all of my tricks!!

CRITICAL BENCH: WHAT IS THE BIGGEST MISTAKES THAT BEGINNERS MAKE WHEN TRYING TO GET A BIGGER BENCH PRESS?

OSGOOD: They don't start benching with good technique, they just bench. They need to start with good technique, and get good from there. Also I find the less you do, the better you will bench. Beginners always do too many sets, and exercises. They need to do less but work very hard on what they do.

CRITICAL BENCH: WHAT IS YOUR ADVICE FOR BEGINNERS?

OSGOOD: LESS IS MORE. Have Confidence that you can move the weight, and you will have a better shot at getting it!

CRITICAL BENCH: HOW IMPORTANT DO YOU THINK THE MIND IS WHEN BENCHING HEAVY?

OSGOOD: I think the mind is everything. If you're confident, and know that you can do it then it will be done. But if in the back of your head your saying "Ill never get this" then 9 times out of 10 you wont. The mind is everything!

CRITICAL BENCH: WHAT DOES YOUR DIET CONSIST OF?

OSGOOD: Protein, and I eat a lot of mac and cheese! I don't really worry much about it until 2 weeks from the meet, this way I can make weight!!

CRITICAL BENCH: WHAT MAKES THE DIFFERENCE BETWEEN AN AVERAGE LIFTER AND A CHAMPION?

OSGOOD: You must have the mind set to lift like a champion. You also have to put your time and years into the sport. You have to be dedicated, and never miss a work out. Even if it falls on Christmas! I know I was there... You will know when you're a champion.

CRITICAL BENCH: WHAT IS YOUR OPINION ON THE RAW/GEAR DEBATE AND DRUG/DRUG FREE DEBATE?

OSGOOD: That is what they have federations for. I don't pay much attention to it, I just lift!

CRITICAL BENCH: WHAT GOES THROUGH YOUR HEAD BEFORE STEPPING UNDER A HUGE WEIGHT?

OSGOOD: I always say a prayer, to God and my Farther (Dad), to give me strength. I also get pumped up to do the weight. The weight goes though my head over and over, until Im holding it over me, and then it is go time! I'm never scared of the weight...

CRITICAL BENCH: WHAT MOTIVATES YOU TO BE THE BEST?

OSGOOD: I want to be the best, and nothing else. To be the best Bencher of all time to me would make this life that I was given worth all the hard work and time that I put into my body. My father also makes me want to push myself to be the best, he passed away from cancer in Aug 01and this gives me the drive to be the best that I can, because you never know when your going to pass away. Also Brent Howard is very motivating, and when I lift with him, it gets me motivated!

CRITICAL BENCH: WHAT DO YOU THINK IS THE MOST IMPORTANT FACTOR WHEN TRYING TO GET A BIGGER BENCH PRESS?

OSGOOD: Technique, and heavy liftin! You must be dedicated, and have a good mindset.

CRITICAL BENCH: AS A TEEN HOW DID YOU BENCH 464 at 164 AND OVER 500 IN TRAINING (TRIPLE BODY WEIGHT). MOST PEOPLE CAN'T DO THAT IN THEIR LIFE TIMES BUT YOU DID IT AS A TEEN.WHAT DID YOU DO TO GET TO THAT POINT?

OSGOOD: I put my time into the gym, and hard work. I never miss a workout that involves bench. I have a great coach (Brent Howard) and we work to make the best training program that works the best for me. I work with my bench shirt so that it fits 100% to my bench style. I wear INZER bench shirt for competitions.

CRITICAL BENCH: IS THERE ANYTHING ELSE YOU WOULD LIKE TO TELL CRITICAL BENCH READERS?

OSGOOD: I would like to thank Brent Howard for all the time and coaching he has put into my lifting. Also I would like to thank Inzer Advance Designs, for their great bench gear, I think that there is nothing like them, and they are the best. Their bench shirts have great explosion off the chest that carries all the way to lockout. I would also like to thank my training Partners Erik Gordon, and Heath Brockway for all there help and motivation. My e-mail is bpm_osgood@hotmail.com Oh come this Dec @ the WABDL Worlds in Las Vegas, I will be shooting to hit in the low 500's in the 165 weight class! This time I know it will happen.

Related Information:

Damian Osgood Video....
http://www.weighttrainersunited.com/Osgood.wmv

How To Increase Your Bench Press By 50 lbs in 10 Weeks.
http://www.criticalbench.com/program.htm

 

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