USAWA Daily News
March 10th, 2010
Block Bar Curls
by Al Myers
Dino Gym member Casey Barten performing
a Block Bar Curl.
Would you like to try an exercise that works the grip, forearm muscles and the upper arm in one exercise? Then try the Block Bar Curl!
This is a very simple exercise - but does require a piece of
specialized equipment. I initially made this Block Bar for grip
training, but the guys in the gym have found many other uses for it.
It has the same gripping dimensions as the IronMind Pinch Grip Block
(3" by 6") and is painted with the same slick gloss paint finish. The
Block Bar is 36 inches long and weighs 45 pounds empty. I am really
surprised no one has marketed a bar like this (at least I haven't seen
one). Really anyone could make one without even having shop skills. All
it would take is two 2x6s nailed together, with a bolt on each end to
bolt weight to.
It is very difficult to do curls with it, as
all the arm muscles need to be contracting in unison to be able to
execute the curl. You will find this exercise is great for developing
wrist strength and stability. Surprisingly, you will "feel" it in the
biceps even with the much smaller amount of weight used versus a
regular bar curl. I think the reason for this is because of the added
demands the Block Bar Curl places on the forearm muscles, and the
forearm muscles must be in contraction at the same time as the upper
arm muscles. This exercise has to be performed with good technique and
under control or the grip on the block will be lost. The sets and reps
we do with this Bar are pretty typical - 3 to 4 sets of 8-10 reps and
adding weight with each set.
The Block Bar Curl is a very
practical exercise, and the strength it develops in the hands and arms
will carry over to work applications. Casey is a Veterinarian, and
doing Large Animal Veterinary work requires strength in the hands and
arms to perform some procedures. Much of his training is geared to
increase the strength in his hands, arms and shoulders. His training
is not just about getting stronger, but about making his work easier!
You have to remember weight training can accomplish different things
for different people.
Coming tomorrow -
Casey's favorite weight training exercise for fishing!
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March 9th, 2010
A LIFT FOR ANDY
Tribute to Andy Goddard
By Steve Gardner
Andy Goddard performing one of his favorite lifts - the Bench Press
It will be a year on March 26th since I said goodbye to
my friend Andy. The Gym has not been the same without him, but we carry on with
Andy always in our thoughts.
I have decided to run a postal competition as a
tribute to Andy Goddard. The lifts will be simple and contain two of
his favorites: the Bench Press and
the Two Hands Deadlift.
I am inviting friends of Andys, and all IAWA members in
general, to take part in this 'Tribute Lift for Andy'. Lifts are to be
completed by the end of March. One referee will be ok for the tribute lifts, but
if you want the lifts to be considered for record purposes they must be clearly
marked as refereed by two officials.
Remember - it doesn't matter how much you lift or whether you are not fully
training or injured. Just submit token results if you can't do more, just to be
a part of our 'Tribute to Andy'.
There will be an Andy Goddard Trophy kept at the
Powerhouse Gym and the overall Winners name will go on that trophy!
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March 8th, 2010
USAWA News Updates
by Al Myers
Meets this Month
This
is a big month for meets in the USAWA. This coming weekend (March
13th) will be the Club Challenge, hosted by the John McKean and the
Ambridge Barbell Club. Entries must consist of three lifter teams -
since scoring will be done by adding up individual adjusted points for
a team score. March 28 is the day for the Deanna Springs Meet, hosted
by Bill Clark in Columbia, Missouri. Bill has hosted this meet for
many years in memory of Deanna Springs. Also, don't forget the Postal
Meet hosted by John Wilmot. Lifts must be done and turned in by the end
of this month.
History of Gold Cup
Thanks
to Dale Friesz, the history of dates, locations and meet directors of
past Gold Cups has finally been completed. Dale has worked hard doing
the research for this going back to the FIRST Gold Cup. This coming
year will be the 20th year for the Gold Cup, which was started in 1991
by Howard Prechtel. All of Dale's research on this can be found in
the Past Champions Section. CLICK HERE
to see it. Thanks again Dale for finishing this project I started
several months ago. It might never have got finished without you.
Drug Testing
The
USAWA is making some changes in drug testing this year. Our new USAWA
Vice President Chad Ullom has assumed the role of the USAWA Drug
Enforcement Director. We have had a very good drug testing program in
the past, but Chad has some ideas to even make it better. This year we
will test at more meets, but with less tests done per meet. Hopefully,
this will save the USAWA some money and make our drug testing program
even better.
Club Memberships
This
so far has been a great year for club memberships. Registered USAWA
Clubs for 2010 stand at 7. This has only been topped by 8 registered
clubs in 2002 and 2003. The longest standing Club Membership belongs
to Clark's Championship Gym, which has been a registered club since
1989. That was the first year club memberships were issued.
Individual Memberships
Individual
memberships in the USAWA are $25, and must now be sent to me instead of
Bill Clark. Don't forget to sign and date the drug waiver when sending
in your membership application. Memberships are for the current year,
from the first day of January to the last day of December. They are
required in order to compete in any USAWA meet or event. Once I
receive your membership money with the completed application, I will
immediately put your name on the membership roster. Membership cards
will NO LONGER be issued.
USAWA Discussion Forum
The
website contains a discussion forum, but is only available to those who
have registered for the website. This can be done in the Website
Registration Section. There is no fee for this and has nothing to do
with membership in the USAWA. You must be logged in to the website in
order to see the Members Section which contains the discussion forum.
I do have to approve your website registration so it may take a while,
but I check it daily so it won't be longer than that. This discussion
forum is a great place to discuss current lifting events or just
interact with others interested in All-Round Weightlifting.
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March 6th, 2010
My Shot-loaded Dumbbell
by Al Myers
I'm performing a 130# One Arm Dumbbell Snatch
with my shot loaded dumbbell.
I
have always been intrigued by shot loaded globe barbells and shot
loaded dumbbells. These were very common training implements of the
Old-Time Strongmen, and at one time every professional strongman or
circus strongman had one they would use in their performances. Today
shot loaded equipment is not very available commercially, so I decided
I would just build my own shot loaded dumbbell. My design requirements
were very simple: make a dumbbell that could be shot loaded to around
200 pounds full, very durable if dropped, and have a handle that would
be optimum for lifting. I was very pleased how my project turned out,
until I had to go buy lead shot and discovered how much it has
increased in price since my days of reloading shotgun shells 20 years
ago!
Years ago they even allowed shot loaded barbells to be
used in the Olympic Games. The last Olympic Weightlifting Games that
allowed this was in 1924, in Paris, France. Only one lifter took
advantage of this, and that athlete was the famous Old-Time French
weightlifter Charles Rigoulot. He ended up winning the Gold Medal in the Heavyweight class that year. In the early 1900's Alan Calvert, owner of the Milo Barbell Company,
marketed shot filled barbells and dumbbells. There was a good market
for shot loaded equipment then because metal plates were not readily
available and a lifter could get by with just one piece of lifting
equipment that could be "filled" to the weight of a lifter's choosing.
One of the most popular shot loaded dumbbells is the one owned by Louis Cyr, which now resides at the York Barbell Museum. Cyr's shot loaded dumbbell weighed 202# empty and 273# fully loaded.
The Dino Gym's Shot Loaded Dumbbell
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March 5th, 2010
History of USAWA Records
by Al Myers
I was thinking the other day about the history of the number of records set in the USAWA throughout the years. Joe Garcia has been the Official Records Chairman
since the beginning of the USAWA, and has entered THOUSANDS of records
into our Record List. Joe's efforts on this has been impressive and the
USAWA owes him a lot of thanks for all the work he has done in giving
us a 20 plus year Record List. The list is now approaching 10,000 line
items in length. But, what years have the most records been set in?
This can't possible be answered because records are continually broken
and the list updated, so an absolute count is about impossible for any
year except the most current year. However, we can count the records
that are STILL on the books from previous years. Well, I did this and
found the results interesting so I am going to share my research with
you!
| Year | Records | | Year | Records |
| 1987 | 38 | | 1999 | 453 |
| 1988 | 114 | | 2000 | 586 |
| 1989 | 154 | | 2001 | 422 |
| 1990 | 250 | | 2002 | 682 |
| 1991 | 307 | | 2003 | 538 |
| 1992 | 294 | | 2004 | 474 |
| 1993 | 291 | | 2005 | 702 |
| 1994 | 346 | | 2006 | 566 |
| 1995 | 468 | | 2007 | 367 |
| 1996 | 425 | | 2008 | 360 |
| 1997 | 427 | | 2009 | 475 |
| 1998 | 433 | | 2010 | 103 |
As
you can see, 2005 was the year that resulted in the MOST records. The
last three years there has been a drop-off. But it appears 2010 is off
to a good start - maybe THIS YEAR will be the year the most records are
set??
Congratulations to Dave Glasgow for passing the Official's Test and becoming an USAWA Official!
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March 4th, 2010
What happened 10 years ago in the USAWA?
by Al Myers
Garcia wins Zercher
On
February 5-6, 2000, Joe Garcia wins his first Zercher Strength Classic
at Clark's Gym. Fellow gym members Mike McBride took second place
while James Foster came in third. Seven lifters participated in this
13 lift meet which occurred over two days. Garcia dominated the Chain
Lifts - with lifts of 1600# in the Hand and Thigh, 2300# in the Harness
Lift, and 1805# in the Hip Lift. This meet also included the comeback
of John Carter, who had been sidelined for two years with two knee
surgeries.
Postal League
Four
registered clubs (Clark's Gym, Prechtel Athletic Club, Ambridge VFW
Barbell Club and Frystown Power Zone) have entered the Postal League.
The first leg of this year long competition was completed.
Nebraskaland Strength Classic
Meet
director Kevin Fulton won the Nebraskaland Strength Classic, barely
edging out Elijah Kucera. Fulton put up big lifts in the Jerk-Behind
Neck (305 pounds) and the Deadlift - Fulton Bar (505 pounds) to secure
the win over 17 year old Kucera.
Deanna Springs Memorial
Josh
Pemberton won the Deanna Springs Meet, beating Abe Smith and Al
Springs. The meet was very close, with Josh slipping past Abe by only
13 points! A highlight of the meet was having two old JWC lifters in
attendance - Wayne Smith and Wayne Jackson. Smith had developed a
reputation by being a one arm pullup champion, and on this day he
performed a record in the Pinch Grip with a lift of 90 pounds.
Buckeye Record Breaker
This
record day was promoted by USAWA President Howard Prechtel on March
4th. An amazing 16 lifters took part! The list of those competing: Noi
Phumchaona, Anna Holter, Jim Loewer, Dennis Stahnke, Chris Waterman,
Bob McKenzie, Lee Gesbeck, Dennis Mitchell, Bob Cox, John McKean, Art
Montini, Bob Hirsh, Walter Moss, Bill Crozier, Bob Geib, and Scott
Schmidt.
Courtesy of The Strength Journal published by Bill Clark.
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March 3rd, 2010
Rounded Back Platform Deadlifts
by Al Myers
Dino Gym member Ryan Batchman demonstrating the proper way to
do a Rounded Back Platform Deadlift.
The
Rounded Back Platform Deadlift is done is this manner. First, you place
a foot on two different raised platforms, and place the weight on a
loader in front of you between your feet. It is best to have a loader
that a handle can be attached to so weight can be added. The height of
the handle should be just above the level of the feet, but not as high
up on the lower leg as a loaded bar on a lifting platform. Use an
overhand grip when picking up the weight, and with a bend of the knees
allow the lower back to round over. When rising, stand and come to a
complete lockout. Lower the weight as low as possible without allowing
the weights to touch or rest on the floor. Keep constant tension on
the body at all times. Perform the repetitions at a controlled pace,
paying attention to keeping the proper form of rounding the back when
rising up with the weight. We perform sets of 10 reps, adding weight
to each subsequent set. Usually we will do between 4 and 6 sets. We
rotate quickly between us and try to keep the rest minimal. This
exercise is not about maximum exertion - but rather about stimulating
blood flow to the lower back and legs. You will feel "the burn" in your
hamstrings after performing this exercise.
The Rounded Back
Platform Deadlift improves flexibility because the weight has a deep
pickup that requires a good stretch. The cross-over benefits to an
All-Rounder is that it will help with rounded back type lifts, such as
the Zercher Lift or Hack Lift. It is also a very good exercise for
Strongmen to help build strength for Stone Lifting, which is also a
rounded back type of lifting.
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March 2nd, 2010
George Barker Windship, MD
by Dennis Mitchell
One of the very few pictures of George Barker Windship, MD
(Courtesy of the Massachusetts Historical Society)
On a trip
to Rochester New York, he saw a lifting machine and lifted 420 pounds
in what was similar to a Hand and Thigh Lift. After returning home he
made his own hand and thigh apparatus, lifting a barrel that he would
fill with rocks and sand. He became a dedicated weight lifter.
He
returned to Harvard University and following in his father's,
grandfather's, and great grandfather's foot steps entered medical
school. However, he stated that his main reason for medical school was
to learn about the human body in order to improve his lifting.
He
graduated in 1857, and had increased his Hand and Thigh Lift to 1208
pounds. He also fashioned a yoke type apparatus similar to the Harness
Lift and could lift 2200 pounds. At this time he also added dumbbells
to his training and in time could press a pair of 100 pound dumbbells.
He also added barbell lifting with a globe barbell that he could vary
the weight from 141 pounds to 180 pounds by adding shot to the globes.
He was never a very big man reaching the height of 5'7" and weighing
147 pounds.
Dr. Windship had his gym next to his medical office,
and would tell his clients that if they would spend more time in his
gym they would spend less time in his medical office. Dr. Dudley
Sargent, the head of the Harvard Physical Education Department, after
watching Dr. Windship work out, stated that, "he was exceeding strong
and that he used very heavy weights in a number of different movements
and angles with both weights and on machines that he invented".
Dr.
Windship gave many lectures on the health benefits that would come from
being strong, and would end his lectures with a demonstration of his
strength. He preached that heavy lifting was a form of medical therapy.
He
had patents on various equipment. He made a dumbbell that could be
adjusted in half pound increments from eight pounds to one hundred and
one pounds. He invented the forerunner of the Universal Machine, and
invented a leg and hip machine. his training methods were quite modern
and he stressed very heavy short workouts with ample rest between
training sessions. One of his patents in 1870 was for a machine that
used compressed air in a piston for resistance in a rowing machine and
a cable apparatus used for working the chest.
This is a lifting apparatus designed and built by George Barker Windship, MD.
It was patented in 1893, and is a forerunner of the Universal Machine.
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March 1st, 2010
2010 World Championships
Entry Information
by Al Myers
2009 World Meet Promoter Denny Habecker (on left) presenting a 2009 World
Championship Medal to 2010 World Meet Promoter George Dick (on right).
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