Sunday, July 29, 2001
700-pound bench press makes
Cowboys OL Allen noteworthy powerlifter, too
By JAIME ARON
AP Sports Writer
WICHITA FALLS, Texas (AP) Larry
Allen is already respected throughout the NFL as one of the best
offensive linemen. Soon, the powerlifting community may start
taking note of him, too.
Allen recently bench pressed 700 pounds,
65 more than the career-best he lifted last summer and well into
the world-class level.
Put another way, Allen lifted about 30
pounds more than the combined weight of Baltimore tackles Tony
Siragusa and Sam Adams. It's also more than the combined playing
weight of Troy Aikman, Emmitt Smith and Michael Irvin.
The truly amazing part is how easily Allen
I just got under it, hit it hard
and got it off my chest, the 6-foot-3, 326-pound Allen
said, shrugging his mammoth shoulders. I think I could've
A lot of players can do amazing things
in the weight room, but not all can translate it onto the field.
Allen can. And for an offensive lineman, there's no better drill
to excel at than the bench press.
The motion and the muscles used to lift
the bar are the same ones used to try keeping away defenders.
The jolt of energy required to start the press is similar to
the shove Allen gives linemen charging at him.
Brute strength has always been Allen's
hallmark. Combine that with amazing quickness for someone his
size and it's little wonder that he's been named All-Pro the
last six years.
He's a lot better than people think
he is, and people already think he's great, said Ben Fricke,
Allen's teammate for three years and his workout partner this
Allen decided to up his bench press after
lifting only 635 pounds last year. Although that
was his career best, it was only 30 more than he'd done four
So Allen set 700 as this year's goal, then
had Cowboys strength coach Joe Juraszek help map out a plan to
They came up with a regimen of supersets
to hone the chest, shoulders and triceps. It included four to
five series of repetitions with 500-pound bench presses, 495-pound
squats, 405-pound back pulls, 150-pound curls and shoulder presses
with 100-pound dumbbells
On testing day, Allen started by lifting
305 pounds. He quickly worked up to 635. Then 675.
Then the 45-pound bar was really loaded
Each end carried seven 45-pound plates,
a 10-pounder and a 21/2-pounder. With the bar sagging in the
middle, Allen slid under it, settled in with his typical, narrow
grip, then pushed until his elbows locked.
A room full of teammates whooped and hollered,
but Allen whose actions always are louder than his emotions
just smiled. He was probably already thinking about going
for 800 pounds next summer.
If I keep working at it, he
said, I'll get there.
Almost a month later, teammates are still
He did it with such ease, Fricke
said. It's obvious he's got much more in him.
It was awesome, running back
Emmitt Smith said. He's not a freak, just a special kind
He did it like it was 315,
said defensive tackle Brandon Noble. It was pretty scary.
All the training made Allen's upper body
a bit thicker, but by doing more running in the offseason he's
trimmed his body fat to 11 percent.
That means he has 300 pounds of just
bone and muscle, Juraszek said. He's genetically
QB Tony Banks didn't practice because of sore groin muscles.
The problem was caused by the short, quick strides the Cowboys
want. I've never had any groin problems, but they have
a different drop here, said Banks, who expects to return
Tuesday. ... WRs Joey Galloway and Raghib Ismail, both coming
off knee injuries, aren't expected to play in the preseason opener
Saturday at Oakland. ... More feats of strength: Kelvin Garmon,
who plays next to Allen at right guard, lifted 600 pounds. Nine
more players raised at least 500 pounds.
All content copyright 2001,
AP, KRT, The Abilene Reporter-News
and Reporter OnLine