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United States All-Round Weightlifting Association
 


USAWA Daily News

 

March 10th, 2010

Block Bar Curls
by Al Myers

Barten-BlockBarCurls.JPG
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 BP.jpg
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

Myers-shotloadedDB.JPG
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. 

ShotLoadedDB.JPG
The Dino Gym's Shot Loaded Dumbbell

I love training one arm dumbbell swings and snatches - and these were the first exercises I tried out my new dumbbell with.  An obvious advantage with the shot loaded dumbbell is that the weight is more "compact" when it is loaded heavy compared to a traditional dumbbell loaded with 10# plates.  However, I soon found out that unless the dumbbell is loaded full the lead shot will "shift" and create balance issues when put overhead. This is very noticeable when doing swings with it compared to a plate loaded dumbbell. Another problem is that you got to remember what you loaded it to last.   I have changed the weight of mine, forgot I did, only to be "shocked" when lifting it the next time thinking it was loaded lighter.  After all, it looks the same at 100 pounds as 200 pounds!  I really can't see shot loaded dumbbells making a comeback in today's lifting world.  They are a mess to fill and empty - even with a funnel you get shot everywhere.  Most people nowadays have great fear of lead toxicity, with due cause,  so precautions need to be taken in handling the lead shot. But all of this is worth it to an old weightlifter like myself - because when lifting a shot loaded dumbbell you feel like you are in the company of the great Old Time Strongmen like Louis Cyr, Charles Rigoulot and  Eugen Sandow

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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

RoundBackDL#1.JPG     RoundBackDL#2.JPG
Dino Gym member Ryan Batchman demonstrating the proper way to
do a Rounded Back Platform Deadlift.


We have our "Big Workout Night" at the Dino Gym on Tuesday night, and usually have a large turnout of lifters.  Everyone has their own workout, but it is the night to go heavy so most exercises trained involve the back and legs.  Lots of squats and deadlifts!  We start at 6:00 and sometimes don't finish until 10:00 or 11:00.  The last part of the workout usually involves doing exercises that help with recovery or flexibility, or more commonly referred to as "accessory exercises".  I am a firm believer in training heavy to get stronger, but at the same time don't overlook lighter exercises as a way to supplement your heavy work. We constantly change these exercises from workout to workout as this is our way of "winding down" a hard workout. We have several back accessory exercises we do but I want to explain one that is not well known, which we call the Rounded Back Platform Deadlift.  This exercise could be a great addition to your back training program.

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

George Barker Windship.JPG
One of the very few pictures of George Barker Windship, MD
(Courtesy of the Massachusetts Historical Society)


George Barker Windship was born in 1834 in Roxbury, Massachusetts, and entered Harvard University at age 16.  He stood five feet tall and weighed one hundred pounds.  Because of his small size he was constantly teased and tormented by his classmates.  He started practicing gymnastics at the Harvard gym in an effort to build himself up.  He spent some time every evening after classes at the gym doing chins, dips, and working on the rings and various bars.  By the time he graduated he was well known for his strength.  He could chin twelve times with one arm, and do a one arm chin with either arm using just his little finger.

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.
Windship Apparatus.JPG
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.


On September 12th, 1876, at the age of just 42, Dr. Windship died of a massive stroke.  There were those who were against heavy lifting stating that it was dangerous, and used Dr. Windship's death as proof.  It did have a negative affect on lifting and for some years lifting was looked on as being dangerous.

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March 1st, 2010

2010 World Championships
Entry Information

by Al Myers

GeorgeDick.JPG
2009 World Meet Promoter Denny Habecker (on left) presenting a 2009 World
Championship Medal to 2010 World Meet Promoter George Dick (on right).


The 2010 IAWA World Championships will be held on October 2nd and 3rd. The entry information for the 2010 IAWA World Championships has been added to the Event Calendar.  It will be directed by George Dick of the Castlemilk Gym Club.  The Castlemilk Club last hosted the World Championships in 2006.  The meet will be held at the Castlemilk Club in Glasgow, Scotland.  If you want a "trip of a lifetime" - make it to Scotland for this meet.  George and the Castlemilk Club will put on a TOP QUALITY MEET - that is for certain.  On top of this - the meet can be combined with a vacation.  There are several historic sites to see in and around Glasgow.  

Entry Form - 2010WorldIAWA.pdf

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