Coach Andrius Virbičianskas

It’s not every day you get to meet one of the best powerlifters in the world, ! I couldn’t miss the chance to get an autograph, and I know who I am cheering for at Sheffield!

To top it off, I met “Team Longevity” member . He started even earlier than me and is still pushing the envelope. It makes me feel good to know I’m not alone in this sport as someone who just can’t let go of the barbell.

Amazing day! Thanks for visiting, guys! You’re welcome back anytime!

I was so focused on the Total that I didn’t check my Deadlift world standing.

Top 3 for 2025 and Top 10 All Time!

Not gonna lie, this does feel good, hehe. Longevity in the sport and World Class strength 💪

Quick VPF 2025 Nationals recap:

After a 2 year break, back on the Nationals stage.

Squat: 225kg. Bronze. 230kg called on depth. Worst was the fact that it wasn’t my true squat strength. Mid of 2025 I could easily squat 235. But then I developed GTPS and had to battle it ever since. Training basically couldn’t happen without painkillers. And even then at half the volume I needed. Shame but couldn’t be helped - one’s body can only take so much before breaking.

Benchpress: 162.5kg. Gold. +1.5kg meet pr. Attempted 166kg National record, but it wasn’t there. I simply can’t bench on that rack and the result is always lower than anything at home.

Deadlift: 301kg. Silver. Beat my previous National record of 300.5kg. Then had to pull 308.5kg to reclaim the record. But the barbell’s knurl (or baby powders residue from previous lifter) betrayed me last moment before the lockout. So salty about that! But hey, I know that my true deadlift is much higher than 301. So there’s that.

Total: 688.5 kg. Bronze. -0.5kg from my total two years ago. This meet I was the strongest I’ve ever been, excluding the squats. After 20+ years of competitive powerlifting, at the ripe age of 40, already a Masters lifter. I think I’m alright with this result.

Oh and I did set all the Masters records. Except the organizers are a bit confused but I’m sure they will sort it out.

Plans for the future? My baby boy who is due end of March! Nothing else matters.

Well… It’s game over. Anything below 800kg can’t be considered World Class at this point 😅

This is SPARTA !!!

Trivia: heaviest recorded shield in history was 10kg. Gee, I wonder why 🤣

How do you like my new powerlifting “shield? 😅

It took 4 years for my Westside bench to finally crack (in a commercial gym setting). Just shows how long Rogue benches last when taken care of.

(re-upload to youtube because facebook copyright strikes it for god knows what reason)

Had this on mind for quite some time. Finally decided to do it. Not original work, as first I’ve seen this being done with bitcoin prices, so, don’t at me.

Made with love, poor video editing skills and some salt. Don’t take it too seriously. It’s just for fun :)

Powerlifting Newbies vs Powerlifting Veterans Had this on mind for quite some time. Finally decided to do it. Not original work, as first I’ve seen this being d...

I swear, I am still lifetime natty, but I can’t explain my testosterone levels. My previous measurement 6 months ago showed 26.75 (~770 ng/dL). About which I was very happy about. But now, it’s literally above the upper cutoff (~900 ng/dL). At the age of 38! Holy smokes! This makes me really happy. To boot, E2 also went down (from 52.31) so the T to E ratio is even better!

Maybe some supplements helped. But I doubt that as I stopped focusing on performance supplements (Creatine excluded) and started focusing more on recovery/wellbeing for quite some time now. Like Ashwagandha, Rhodiola Rosea, etc… I def know Ashwagandha helps me (makes me calm and less anxious) but the other stuff is iffy at best. Also I ran out of most of them post meet 3 weeks ago and haven’t replenished since.

In other news, kidneys never looked healthier, but LDL skyrocketed. I blame it to all the baked goods my wifey made me 😀 Need to monitor this and be more mindful.

So, I did a thing. Some stats, to be exact. For Vietnam Powerlifting Federation .vietnampowerliftingfed . It’s nice to see young fed growing this fast. Athletes getting stronger and stronger. And next year is going to bring even more! Can’t wait!

Lately I’ve received quite a few requests for my programs and online coaching. Since I’m not very keen on doing online coaching (I’m old-school like that 😅) I decided to offer a free program template that I use both for myself and some of my gym members who express interest in “getting strong AF”. It works like magic. So, as long as you follow it properly - serious gains will happen. I mean, I literally prepped for my most recent meet using this structure. And I PRed in 2 out of 3 lifts + total. Weighing less than before at the age of 37 with 20+ years of training experience. Clearly, it works 😎

If you need clarifications on stuff in the program, just ask here on in DMs. This sheet is still WIP and I will add more info as time goes on.