In his 93KG debut at the 2025 NAPF Pan American Championships, Orhii set two world records in the squat and total. His performance puts him in contention for a wildcard invite to Sheffield 2026, set for Jan. 31, 2025, in the UK.
Orhii isn’t sitting out and waiting patiently. His training sessions are meticulously structured for steady progress. He’s tweaked his deadlift technique to continue his dominance in his new class.
We are going to…get that wild card invitation. We spend the rest of this year getting stronger.
—Russel Orhii
Fine-Tuning Deadlift & Building Toward Sheffield 2026
Orhii’s bulk for the 93KG class went smoothly, but he knows another history-making feat could hinge on his deadlift. Targeting 585 to 700-pound pulls at an RPE (rate of perceived exertion) of six, he’s focused on power and controlled effort.
I want to pull heavy and have good energy.”
—Russel Orhii
This level of intensity helps Orhii boost his deadlift. Since one-rep maxes aren’t his priority, these drills aren’t only for hypertrophy, but to refine every aspect of his lift, from setup through lockout, while keeping speed, control, and bar path on point.
“I did two sets of six at 405 to hone in on my movement pattern and ensure it’s nice and fluid,” Orhii explained, dropping the weight to refine his deadlift technique. “I don’t want to lose that muscle memory.”
Orhii hasn’t fully settled into the 93KG scene despite his status as a world-record holder. After years of fighting to make weight, he’s embraced a calorie surplus to pack on new muscle — a strategy that enhances lean mass when paired with resistance training. (1)
Orhii’s added bodybuilding-inspired training. Muscle size and strength are directly linked, with hypertrophy and neural adaptations helping maximize performance. (2) Orhii intended to bulk from 200 to 206 pounds, which is the sweet spot he believes could help him compete at his all-time best.
SBD selects four wildcard invitations for the Sheffield 2026: two for male lifters and two for female lifters. As a world-record holder, Orhii’s a prime candidate for one of the two male slots.
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References
- Larson-Meyer DE, Krason RK, Meyer LM. Weight Gain Recommendations for Athletes and Military Personnel: a Critical Review of the Evidence. Curr Nutr Rep. 2022 Jun;11(2):225-239. doi: 10.1007/s13668-022-00395-3. Epub 2022 Mar 1. Erratum in: Curr Nutr Rep. 2022 Jun;11(2):240. doi: 10.1007/s13668-022-00419-y. PMID: 35233712. https://pubmed.ncbi.nlm.nih.gov/35233712/
- Balshaw TG, Maden-Wilkinson TM, Massey GJ, Folland JP. The Human Muscle Size and Strength Relationship: Effects of Architecture, Muscle Force, and Measurement Location. Med Sci Sports Exerc. 2021 Oct 1;53(10):2140-2151. doi: 10.1249/MSS.0000000000002691. PMID: 33935234. https://pubmed.ncbi.nlm.nih.gov/33935234/
Featured image: @russwole on Instagram
