JOHN STEWART - 2009 APA CALIFORNIA "RAW" POWER LIFTING CHAMPION
by WNBF Pro Jeff Alberts photos and video footage provided by John Stewart On November 14th, 2009 John Stewart, 28, out of Napa, California took home the title of "Best Lifter" at the APA California "Raw" Power Lifting meet. Competing as a drug free lifter, John weighed in at 244 lbs. and just missed the cut off for the 242 lb. weight class by two pounds, forcing him to move up to the 275 lb. weight class. Although he missed the cut off for the 242 lb. weight class, that did not deter John from winning the entire meet with a grand total of 1,530 lbs. lifted. John accomplished lifts of 510 lbs. in the squat, 400 lbs. on the bench press and an amazing 620 lb. dead lift. We had the pleasure of interviewing John by email following his latest triumph at the APA California "Raw" Power Lifting meet. 3DMJ: How did you get started in weightlifting, specifically power lifting? John Stewart: I started power lifting when I was about 14 years old with just a couple of 20 lb dumb bells in the basement, and a small standard bench press. After 2 years of training a friend of mine said that I should enter a power lifting bench press meet. I thought this was a cool idea so I checked it out and went to the competition. This was my first competition ever and I ended up getting first place! After that I got into push pull meets and then full power meets. Once you start, you never stop, it is the most fulfilling sport and there is just nothing like lifting heavy weights. 3DMJ: Who are your influences in the sport of power lifting? John Stewart: I started power lifting more because I was fascinated by human strength and determination. I have always loved sports that require making the impossible possible. My favorite power lifters now are Kirk Karwoski and Andy Bolton. I hope one day to be able to dead lift 1000lbs in the 242 class.
John Stewart's Career Highlights
3DMJ: What do you attribute most to your success as a power lifting champion? John Stewart: I had a terrible accident when I was 22 years old. I was getting ready for a meet that was about 2 months away and was training for a bench only meet. I had been training pretty hard and was doing my regular bench press work outs. I had started my warm ups with the bar and worked myself up to my max out, which was at the time 630lbs. As I attempted the weight if felt good for the first rep, so I went for another one and that is when I snapped my right pectoralis major completely off the bone, tore my rotator cuff off, and did some major damage to my shoulder. I thought for sure that my days at the gym were over and power lifting for sure. I had to go to 4 different surgeons because the tear was so severe no one thought it could be fixed. Finally I ended up at the right doctor office and 6-8 hours of surgery was performed. Afterwards I found out that I was put back together by wires and bolts and that I was going to need at least a year of rehab just to get a range of motion and power lifting was completely out of the question forever. The doctor said that at best I would be able to lift a cup and maybe some very mild exercise. I was determined to prove everyone wrong, and it took 5 years, but I did it. That is my motivation to becoming a great power lifter, because the human spirit can overcome all obstacles. 3DMJ: How long did that pec tear take to heal? John Stewart: 2 Years to get range of motion, 5 years to be competitive again. 3DMJ: How has that injury affected your training? John Stewart: Technique, form and function must all be perfect at all times. I am very careful while training, when choosing spotters, and how I lift. I use a pretty narrow grip for benching now to protect my pec, but it seems to work. I never train chest heavy more than 2x in a month because of this injury. I can't handle training heavy every week. 3DMJ: Are there any other injuries you have suffered in your training? John Stewart: Torn fascia tissue down my spine at 18, improper warm ups, and lifting weights that were too heavy while doing bent over rows. 4 Vertebrae separated in my lower back. Smith machine broke while I was squatting and 500lbs crushed me. Semi torn bicep muscle and quadriceps from over training. I now own my own health club and fitness therapy center and focus on training individuals how to recover from injury and how to lift weights properly. All these injuries have helped me help others. 3DMJ: Describe your training leading up to a power lifting meet. John Stewart: My program consists of 3 days a week of training. One week is heavy and maxing out on all the lifts and doing explosive work. Chest/Tri one day, Legs Shoulders one day, and back & biceps on another day. The next week is the same sequence, but everything is lighter and I work on perfect form and going through the motions with lighter weights. Usually sets of 5-8 reps. I usually rest and take off about 7-10 days before a meet to fully recover and be totally ready for the competition. 3DMJ: On November 14th, 2009 you won the APA California Raw Championships with a combined weight of 1,530 lbs. including a 510 lb. squat, 400 lb. bench press and a 620 lb. dead lift, is this a personal record for you in these lifts? John Stewart: Yes, in competition those are my personal bests. I have benched more at the gym recently (410) but it doesn’t count at the gym, only in competition.
3DMJ: How did you feel after that victory? John Stewart: It was a great feeling to have set some personal records and I got all the lifts that I wanted to get. I missed a 520 squat and 415 bench, but I was prepared to do what I did and it felt great. That was the first time I won best lifter over all. That is a great feeling and it tells me that my training is going well and my preparation is going well. 3DMJ: Power lifting is often perceived as an ego sport, but as a first time attendee at your latest meet, I was surprised to see the amount of encouragement and support the athletes had for each other. Where do you feel this encouragement and support comes from ?John Stewart: Power lifting is like a brother hood of camaraderie. Every lifter is there to do their best, but we are all there to encourage whoever is on stage at that time for that lift. We have competition amongst each other, but the real competition is against one’s self and the weights. We all know what it takes to lift HEAVY weights and it is great to see everyone get their goals. This encouragement is one of the greatest aspects of the sport.
John with a fellow competitor sharing a photo op. 3DMJ: Power lifters often get stereotyped as guys who just have raw strength without lifting technique, how much of a role does technique play out when performing the three lifts (squats, bench press and dead lifts) at a power lifting meet? John Stewart: Perfect form is what makes a champion or doesn’t. Lots of newer people have bad form and just try to be as strong as possible. This is a mistake. Power lifters must have tons of raw strength to compete in the sport, but technique is what separates the best from the rest and it prevents injury. I think that power lifters probably have the same or better technique than a bodybuilder because lots of times the weights power lifters are lifting can cause serious injury if done with poor technique. 3DMJ: Are there any specific techniques you use when performing the three lifts in a power lifting meet? John Stewart: Every power lifter has his/her own method and preparation for a meet. I always make sure to practice full meets with warm ups and all three attempts in each lift numerous times before meet day to make sure my techniques and form are perfect. 3DMJ: What goes through your mind and how do you get pumped up when you are about to perform a 500lb squat, 400 lb. bench press or a 600 lb. dead lift? John Stewart: There is just so much adrenaline pumping and it is just you against the weight. There is no way to describe the feeling you get and what goes through your body when you are about to do one of your lifts. You just know that you have to give it 110% and know that you prepared enough. When you hit your maxes, it is an awesome feeling.
John preparing for battle!
John focuses in on some serious lifting! 3DMJ: For bodybuilders, nutrition is just as important as training when it comes to building a great physique. As a power lifter, what role does nutrition play in your training? John Stewart: Any sport that requires your body to be functioning at top performance requires specific nutrition. For bodybuilders, they must look a certain way that looks full and built but also very lean. I believe a power lifter should watch nutrition in the sense that they must watch what they eat, meaning eating enough quality carbs and protein, it is very difficult to get stronger if you are limiting your body’s food intake or eating junk. Compared to bodybuilders, it is just as important but in a different way. 3DMJ: Do you use any supplements for your training and what are the reasons for using them? John Stewart: I use creatine, protein powders, weight gainers, Glutamine and vitamins. It is essential to take supplements to excel and when you put your body through max out workouts it needs fuel to recover and you just can’t get what you need through regular food. 3DMJ: What are your future goals as a power lifter? John Stewart: Right now my goals are to get a 2,000 lb. total in the next year or 2. (500 lb. bench, 700 lb. squat, 800 lb. dead lift) We will see what the body can handle!! The sky is the limit. We are also trying to put together a team of power lifters at our gym. My wife, Danielle Stewart, competed in her first meet on Nov 14th and got third place and now she is hooked as well. 3DMJ: If you could give advice to other aspiring natural power lifters what would it be? John Stewart: Train smart first, learn your form and technique, understand how the muscle works before going heavy. If you really want to be a success, take the time to learn about nutrition as well. Don’t ever let anyone ever tell you something is impossible. When you have all the basics down the sky is the limit. 3DMJ: You own Custom Health Fitness (www.customhealth-fitness.com)vwhich assists individuals to achieve their fitness goals, when did you decide to start this business venture and why? John Stewart: I started it in 2004 during my recovery from my pec tear. That is what really motivated me to want to help others reach their goals, help people see that impossible is always a possibility and I wanted to make a difference in the fitness world.
3DMJ: You have certifications as a NASM Certified Personal Trainer, ISSA Certified Fitness Therapist and AFPA Certified Sport Nutrition Specialist, what inspired you to pursue a career in the fitness industry? John Stewart: Like I said earlier, I was into power lifting at an early age, and the human body, what it can do whether it be lose weight, gain weight, get strong, be fast, learning about nutrition, all of that has been my fascination with this industry. 3DMJ: Where can individuals look to consider you for their personal fitness needs? John Stewart: The website that you listed above www.customhealth-fitness.com . Or my email johnstewartjr@sbcblobal.net , or just call the gym. 707-224-2300. John would like to add the following: "I would like to thank my wife Danielle for being so supportive of me. I couldn’t train like I do without her support, and now she is my training partner and she is just as into power lifting as I am now. It is great. My dad has also been great at being supportive and being our main video and picture guy. He is always there and it is great to have his support!"
John and Danielle Stewart 3DMJ: Any other information you would like to share in this feature? John Stewart: Once you start power lifting, you never go back!!! |
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