Attached is a picture of me pulling 424 lbs at a body weight of 158 lbs at a USAPL competition yesterday. I won the 165 lbs junior and open raw weight-classes, and set new California state records for the Squat, Bench, Deadlift, and total for the 165 lbs junior weight class.

I ended up with a 320 lbs squat, 230 lbs bench press, and 424 lbs deadlift. One of my goals for my first powerlifting meet was to go 9/9, and the squat and bench press final attempts were super easy. My second deadlift attempt was 380 lbs, and it felt very easy, so I decided to go for an insane 40 lbs pound jump

That was definitely a true 1RM.

I've been doing CFFB for about a year and a half now almost exclusively. I'm also a rugby player. 5 months ago, I had to have surgery for a sports hernia, and this competition was my comeback. I just wanted to thank you for all the programming and free training advice I've gotten over the years. It has changed my life.

I'm also getting the chance to open my own Strength & Conditioning facility in the next few months in Southern California, and I will be implementing everything I have learned from you. The second I get the money; I will be attending your Football training seminar.

Thanks again for everything,

Sam Robin



To quote one of my favorite heroes of modern cinema, Leonard from the Teenage Mutant Ninja Turtles, "Radical!". When I started offering programming on the football site, I had one goal: to help athletes get better so they could excel at their given sport. I wanted people to use the training to compete on their field of competition, whether that be the gridiron, the pitch, the ice or cage. I think every training style needs to be tested, re-tested and tested some more. The results need to be collected, looked at, then the training needs to either continue or change. If the training meets the needs of the athletes then it should continue to grow. If it is failing to meet the claims of it's creator or is simply not working then you have to be a big enough person to change and go learn from those that are doing it better.

My goal for training power athletes is to increase strength, power and speed.

I smile when I receive emails like yours. An athlete using the training to set a California state record is exactly why I program the site. While many from the functional fitness community use the site to get better at their training, the goal of the site was to never help them get stronger and more fit. It was about helping athletes get better for their sports. Helping a young athlete get strong so he can earn a scholarship. Programming so some old fucks can go out and stomp some kids on the pitch. Or like I have been doing for the last few weeks, training a college football for the combine so he might have an opportunity to play at the highest level in sports.

Congratulations on your records and thank you for sharing your accomplishment with us. We train daily in Newport Beach, you are always welcome.



John Welbourn is CEO of Power Athlete and creator of Johnnie WOD. He is a 9 year starter in the National Football League and NFL veteran. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early and retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL and other professional and Olympic athletes. He travels the world lecturing on performance and nutrition for Power Athlete and the CrossFit Speciality Seminar: Sports Specific Application. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie or at Power Athlete.

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Posted in Aggressive, Lifting Weights, Talk to Me Johnnie, Testimonial, Training | Tagged , , , , , | 10 Comments

10 Responses to Rad

  1. Brett

    Kids a pus. Saturday I won the THSPA Sweetwater meet in Sweetwater Texas.
    I squated 510, benched 250, and deadlifted 505.

  2. Cort

    Nice dude, its always awesome to set PRs, especially in front of a crowd

  3. Curt


    I am 53 years old, train regularly and try to maximize my potential for strength and speed. But, much as it pains me to say it, my recovery isn’t what it used to be, despite eating clean and getting plenty of rest. Do you know anyone credible who has ideas on how to program effectively for older guys? I know only my own experience and would like to benefit from others’.

    Many thanks.

    We work with older athletes helping them with diet and training. We do this on an individual basis through the consult. Just too many variables with older athletes to offer a one sized fits all program. Hit us up if you are interested.


  4. Anthony S

    Thanks Brett, we’ll have a post up for you in a day or so. Kudos for modesty well deserved.

  5. D. Diamond

    Sam is a beast. A true competitor who set his goal high and maintained his program. I congratulate him for his accomplishment and wish him future success. Way to go brother.

  6. Josh 40/6'4/250

    Awesome Sam, great work.

  7. Anon

    Brett’s just an idiot high school kid on a crappy football team…

    Sam, keep at it.

  8. Joe Wells

    Congrats Sam!

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