Name: James O’Connell Age: 35 Gender: Male Weight Class: 110/125
I won the WDFPF World Championship in 2010. I was WDFPF Total World Record Holder at 110kg and 125kg for several years. I have won multiple National Powerlifting and Benchpress Championships.
What are your best three lifts and total?
Raw Squat: 295KG – Raw Bench: 220kg – Raw Deadlift: 310Kg – Total: 810Kg
What federation do you lift with?
What lift is your favourite and why?
The Squat is my favourite lift. It is both mentally and physically the most challenging of the 3 lifts.
What advice could you give someone to improve this lift?
Simplicity in programming is vital. Keep your training simple and focus on challenging the body through variation in sets, reps and weight. Train in the lower percentages until 6 weeks before competition.
What is your worst moment in a meet and greatest moment?
My worst moment was failing my opener twice on the bench in the Nationals in 2010. I guess my best moment was returning to Powerlifting in 2014 and winning best lifter at the 4 Nations
How many days a week to you train and what does your training split usually look like?
I general train between 2 and 3 days a week. I train twice a week when I am not competing and three times a week before competitions. I train Squat and Deadlift on the same day. I bench and do accessory work on my other training day. Prior to competition, I introduce a second Squat day with speed pulls on the Deadlift
What advice would you give to new and young lifters starting powerlifting?
Speak to an established Powerlifter as regards programming and exercise selection. Do not stray far from the big 3!