Malanichev Talks POWER

[Malan_Power]

How much steak can you eat in one sitting?

well when i was in NYc In Brooklyn i visited DeStefanos steakhouse where I ate 2 kilos steak with some place in my stomach to have a dessert ;)

[Malan_Power]

Hey, what kind of squat variations do you think a newer lifters who is looking to build squat muscles should do?

volume training is the best option for you! try to perform 8/10/12 reps and different accesory excercises!

[Zharoon]

What are the best knee wraps you know of/which ones do you use? And would you recommend something else for a beginner like me who haven't squatted in knee wraps yet?

[TheMannarino]

hey mate, thank you for your kind words!

Well, firstly you should work hard about your mobility and then performs a lot of sumo DL from the higher position ( i don't know how to say it in english but i mean you are standing on 2-3 plates and the barbell on the floor so you perform the movement standing not on the floor)
and never work too hard or too frequent on your dl, let your back and legs have a lot rest

Thank you very much for the answer, Andrey!

Do you recommend a particular exercise for building both the bench press and the squat? Or, do you just squat and bench with little variation to strengthen the lifts?

[Malan_Power]

What are the best knee wraps you know of/which ones do you use? And would you recommend something else for a beginner like me who haven't squatted in knee wraps yet?

you d better squat in very light knee wraps!
APT are my knee wraps

[Malan_Power]

What are the best knee wraps you know of/which ones do you use? And would you recommend something else for a beginner like me who haven't squatted in knee wraps yet?

Thank you very much for the answer, Andrey!

Do you recommend a particular exercise for building both the bench press and the squat? Or, do you just squat and bench with little variation to strengthen the lifts?

when i do heavy squat on monday i bench lite on wednsday and saturday in slingshot
when i do light squat i do heavy benches on wedmesday and saturday both simple and slingshot
when i do deadlift i do bench once a week
when i don't do deadlift i bench two times - simple on wednesday and in slingshot on saturday

[Kevincecio]

Whats up Andrey!
I have a question about the sumo dead lift. Ive been working on belt-less sumo dead lifts for a while now and worked up to a single with 615. Ive never had any sticking points in my dead lift, but lately i have been developing one right above my knees. Have you ever experienced working through this? what kinds of exercises/which muscle groups should i work on? was thinking of block pulls right at my knees as well as hammering lower back.

[Malan_Power]

Whats up Andrey!
I have a question about the sumo dead lift. Ive been working on belt-less sumo dead lifts for a while now and worked up to a single with 615. Ive never had any sticking points in my dead lift, but lately i have been developing one right above my knees. Have you ever experienced working through this? what kinds of exercises/which muscle groups should i work on? was thinking of block pulls right at my knees as well as hammering lower back.

you need to try to deadlift from the plints or boards ( barbell on them)
and dont go too often on heavy weights

[P Diesel]

Andrey. how often do you train your core? and do you prefer high volume or heavier weight?

P

[Altered Beast]

What are the differences between your off season training and training for a meet?

[Malan_Power]

Andrey. how often do you train your core? and do you prefer high volume or heavier weight?

P

i train core with simple curls on 12 reps with weights
ilike to train heavy

[Malan_Power]

What are the differences between your off season training and training for a meet?

when i'm off season i work on high volume
when i training for a meet the volume lowers but the weights get higher

[Shim]

Hello Malan from USA! You're big motivation in my lifting and I follow you a lot. Congratulations on the new squat record as well.

I have two questions for you. First is about programming, how do you design your programming? Does it change from off season to out of season? How would you recommend someone learns about programming and how important is it?

Second, is what best for recovery. Both physical and mental. Sometimes with long work schedule and kids and everything else, the mind and body become fatigued, what's the best way around this?

Thankyou for taking the time to answer the questions!

[Malan_Power]

Hello Malan from USA! You're big motivation in my lifting and I follow you a lot. Congratulations on the new squat record as well.

I have two questions for you. First is about programming, how do you design your programming? Does it change from off season to out of season? How would you recommend someone learns about programming and how important is it?

Second, is what best for recovery. Both physical and mental. Sometimes with long work schedule and kids and everything else, the mind and body become fatigued, what's the best way around this?

Thank you for taking the time to answer the questions!

thank you man
sure it changes
off season - high volume
on season - low reps more weight
and i never do out off season - i always train) cause i like it!
The best "teacher" is practice :-) or just trust your jiurney to the coach cause this is really very serious and you should always train on different volume programms etc and not on yourself


eat a lot sleep a lot - this is how my recovery works
as for family issues - it is enough just to train. you cant give up everything for powerlifting. otherwise you'd be alone.

[Altered Beast]

How's the pec tear coming along? Still can't believe you put up 1058 Squat, 507 Bench and an 893 Deadlift with a pec tear!!!

You may just be the first man to lift 2600 pounds RAW! I know that is a stretch, but I'm sure you're of the same opinion.

[Malan_Power]

How's the pec tear coming along? Still can't believe you put up 1058 Squat, 507 Bench and an 893 Deadlift with a pec tear!!!

You may just be the first man to lift 2600 pounds RAW! I know that is a stretch, but I'm sure you're of the same opinion.

thank you man !!! all the best to you too!
if i hadn't a trauma i will make 1150 kilos raw on May 1

[mikezw]

thank you man !!! all the best to you too!
if i hadn't a trauma i will make 1150 kilos raw on May 1

both and add slayer to these awesome groups!

Hey Andrey, huge fan over here from Canada. So when is your next competition and what is your goal for the total in your lifetime?

[Zharoon]

Do you write down exactly how many sets, reps and what weight you are gonna do, or do you go more by feeling. Like doing how many sets you feel like that particular day?

[KongLuvs]

Hello Andrey,
As my bench has gotten stronger and stronger, I have had to do much assistance work, like heavy rows, shoulder presses, face pulls, etc. It is a constant fight for me to keep my rotator cuffs healthy.

I have read and seen videos of past interviews with you and it sounds like you do not do many assistance exercises. How are you able to keep your shoulders healthy without any assistance exercises, especially with your impressive bench?

[EthanBrooks]

Any tips for someone about to do their first meet? I have my first meet Saturday October 1st.