Monthly Archives: October 2011

Art’s Birthday Bash

by John McKean

Andraes and John McKean completing a 2 Man Jefferson Lift. Scott and Kathy Schmidt are in the background cheering on what may be the first grandpa/grandson straddle lift on record.

This past Friday my phone rang and there was Art Montini’s name on the screen. Either the ole man finally figured how to dial out with his telephone, or something was “up” concerning his birthday meet at the Ambridge VFW on Sunday! Answering, I heard Art loudly, excitement in his voice, ask “Guess who I just heard from?!”

“Well,I hope it’s not from one of your replacement specialists, demanding a recall of totally abused new body parts!” I commented.

“Naw”, barked Art, “you know if any of those medical types gives me hassles about lifting, then I just find a new doctor!! But DALE FRIESZ is driving up from Virginia to lift!!”

Sure enough, come Sunday morning,after a much longer hospital stay than ever before (and there’s been a bunch in his recent history), in popped an ever smiling Dale, thinner (hates hospital food!) and sporting a 1″ diameter rod where his lower leg used to be. Dale cracked up when I informed him that it was about time someone finally showed that had skinnier calfs than me!! Later,Dale broke records that, in his words, “normal” guys had set (I told Dale that he was never exactly “normal”, but we quickly agreed that no one in the gym that morning was!!)

Then a long lost Jim Malloy marched in, growling all the way (with his usual, unprintable choice of colorful language!) how he was only lifting on his hobbled old body because Scott Schmidt dragged him over from Cleveland! Scott brought along beautiful wife Kathy to lift and help haul ole Jim,kicking & sputtering, into the VFW gym.

Denny Habecker traveled from across the state with a restored old time superstar -the always personable Barry Bryan !Barry has been troubled with knee and back problems stemming back to the 90s, but now feels ready to embark on a master lifter’s all-round career.

To make matters even more interesting,  a brand new lifter, former “strongman” competitor Andy Root from nearby New Castle (PA), arrived with a whole team, and announced he would be attempting the Inman Mile! We told Andy to study Art,me, and the rest of this lineup of ” walking wrecks” present in the gym, because even on a classic, perfect weather  Autumn morning if he tried that Mile he’d shortly appear ,at 31, just like the rest of us when we scraped him off the local high school track!!(he says he’ll save the Inman Mile for the “team challenge” in March! I told him Big Al not only will judge it, but probably PAY to see the event!!) So , Andy wisely reconsidered and started his all-round career more sensibly -his first lift was the Shoulder Drop !

Youngest man in the contest, 6 year old Andraes McKean, starts out the festivities of our oldest US lifter's Annual Birthday Bash!

But the meet had everything: youngsters,open lifters,masters, females, teams, newbies, and interested onlookers!  It was a personal thrill to have our youngest lifter, my grandson,6 year old Andraes, to set a few records and become part (some of the wags present claimed he did ALL the lifting!) of a grandson/grandfather team effort ( a first??)on deadlifts, hacks, and straddles!

Even ole Art did some dynamic overhead snatching and jerking, along with other records, that startled everyone with his speed & agility; maybe the docs did remove some old ligaments and tendons (muscles if he ever had any!), still under the 100 year warranty plan, and provided better bionics for this meet!!

MEET RESULTS:

Art’s Birthday Bash
October 16th, 2011
Ambridge VFW Club
Ambridge, PA

Meet Director:  Art Montini

Lifts:  Record Day

Officials (3 official system used on all lifts):  Art Montini, Denny Habecker, Dennis Mitchell, John McKean, Dale Friesz, Scott Schmidt, Barry Bryan

Andraes McKean – 6 years old, 96.5# BW
45 KG Class, Male Junior 6-7 Age Group

Deadlift – Trap Bar (Trap Bar Deadlift): 29.55 KG, 65 lbs.
Deadlift – Fulton Bar (Two Hands Deadlift – 2 Inch Bar): 15.45 KG, 34 lbs.
Jefferson Lift – Fulton Bar (Straddle Deadlift – 2 Inch Bar): 15.45 KG, 34 lbs.
Vertical Bar Deadlift – 2″, 2 Bars (Two Vertical Bars – 2 inch rods): 21.82 KG, 48 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Right Hand (VB Lift – 2″ Rod): 10.91 KG, 24 lbs.

Angela Sweet – 31 years old, 129# BW
60 KG Class, Female Open Age Group

Bench Press – Feet on Floor (not USAWA lift): 61.36 KG 135 lbs.
Bench Press – Hands Together (Hands Together Bench Press): 50 KG, 110 lbs.
Bench Press – Reverse Grip (Reverse Grip Bench Press): 50 KG, 110 lbs.
Bench Press – Alternate Grip (Alternate Grip Bench Press): 50 KG, 110 lbs.

Jason Houk – 9 years old, 132# BW
60 KG Class, Male Junior 8-9 Age Group

Bench Press – Feet on Floor (not USAWA lift): 38.64 KG, 85 lbs.
Bench Press – Reverse Grip (Reverse Grip Bench Press): 36.36 KG, 80 lbs.
Curl – Strict (Strict Curl): 22.73 KG, 50 lbs.
Deadlift (not USAWA lift): 84.09 KG, 185 lbs.

Dale Friesz – 71 years old, 143.25# BW
70 KG Class,  Mens Master 70-74 Age Group

Deadlift – Fingers, Little (Little Fingers Deadlift): 33.18 KG, 73 lbs.
Deadlift – Fingers, Index (Index Fingers Deadlift): 33.64 KG, 74 lbs.
Deadlift – Fingers, Ring (Ring Fingers Deadlift): 55.23 KG, 122 lbs.
Finger Lift – Right Middle Finger: 44.55 KG, 98 lbs.

Dennis Mitchell – 79 years old, 152# BW
70 KG Class, Mens Master 75-79 Age Group

Deadlift – No Thumbs (Two Hands Thumbless Deadlift): 85 KG, 187 lbs.
French Press (French Press): 18.18 KG, 40 lbs.
Deadlift – Stiff Legged (Stiff Leg Deadlift): 86.36 KG, 190 lbs.

Kathy Schmidt – 54 years old, 159# BW
75 KG Class, Womens Master 50-54 Age Group

Deadlift – Dumbbell, Right Arm (Right Hand Dumbbell Deadlift): 37.5 KG, 82 lbs.
Deadlift – Dumbbell, Left Arm (Left Hand Dumbbell Deadlift): 37.5 KG, 82 lbs.
Deadlift – 2 Dumbbells (Two Hands Dumbbells Deadlift): 82.5 KG, 182 lbs.
Deadlift – Trap Bar (Trap Bar Deadlift): 82.5 KG, 182 lbs.

John McKean – 65 years old, 164.75# BW
75 KG Class, Mens Master 65-69 Age Group

Deadlift – No Thumbs (Two Hands Thumbless Deadlift): 115.45 KG, 254 lbs.
Deadlift – Ciavattone Grip (Ciavattone Deadlift): 131.36 KG, 289 lbs.
Bench Press – Alternate Grip (Alternate Grip Bench Press): 61.36 KG, 135 lbs.
Bench Press – Reverse Grip (Reverse Grip Bench Press): 56.82 KG, 125 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Right Hand (VB Lift – 2″ Rod): 63.18 Kg, 139 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Left Hand (VB Lift- 2″ Rod): 56.36 KG, 124 lbs.
Deadlift – Fulton Bar (Two Hands Deadlift – 2″ Bar): 90.91 KG, 200 lbs.
Jefferson Lift – Fulton Bar (Straddle Deadlift – 2″ Bar): 90.91 KG, 200 lbs.
Deadlift – 2 Bars (Two Barbell Deadlift): 140.45 KG, 310 lbs.

Andy Root – 31 years old, 176# BW
80 KG Class, Mens Open Age Group

Lano Lift (not IAWA lift): 45.45 KG, 100 lbs.
Turkish Get Up (Turkish Get Up): 29.55 KG, 65 lbs.
Shoulder Drop (Shoulder Drop): 45.45 KG, 100 lbs.

Art Montini – 84 years old, 190# BW
90 KG Class, Mens Masters 80-84 Age Group

Snatch – Fulton Bar (Two Hands Snatch – 2″ Bar): 25 KG, 55 lbs.
Clean and Press – Fulton Bar (2 Hands Clean and Press – 2″ Bar): 31.82 KG, 70 lbs.
Clean and Jerk – Fulton Bar (2 Hands Clean and Jerk – 2″ Bar): 34.09 KG, 75 lbs.
Deadlift – Fulton Bar, Ciavattone Grip (2 Hand Fulton Deadlift): 72.73 KG, 160 lbs.
Deadlift – Fulton Bar (2 Hands Deadlift – 2″ Bar): 90.91 KG, 200 lbs.

Denny Habecker – 69 years old, 191# BW
90 KG Class, Mens Masters 65-69 Age Group

Push Press – From Rack (Push Press from Racks): 70.45 KG, 155 lbs.
Curl – Dumbbell, Cheat, Left Arm (Left Hand Dumbbell Cheat Curl): 20.45 KG, 45 lbs.
Clean & Jerk – Dumbbell, Left Arm (Left Hand DB Clean & Jerk): 25 KG, 55 lbs.
Clean & Jerk, – Dumbbell, Right Arm (Right Hand DB Clean & Jerk): 34.09 KG, 75 lbs.
Snatch – Dumbbell, Left Arm (Left Hand DB Snatch): 25 KG, 55 lbs.

Barry Bryan – 53 years old, 195# BW
90 KG Class, Mens Masters 50-54 Age Group

Vertical Bar Deadlift – 1 Bar, 2″, Left Hand (VB Lift – 2″ Rod): 70 KG, 154 lbs.
Vertical Bar Deadlift – 2 Bars, 2″ (Two VBs – 2″ Rod): 117.27 KG, 258 lbs.
Bench Press – Reverse Grip (Reverse Grip Bench Press): 93.18 KG, 205 lbs.

Guy Marcantino, Jr. – 35 years old, 230# BW
105 KG Class, Mens Open Age Group

Bench Press – Feet on Floor (not USAWA Lift): 186.36 KG, 410 lbs.
Bench Press – Reverse Grip (Reverse Grip Bench Press): 143.18 KG, 315 lbs.
Bench Press – Hands Together (Hands Together Bench Press): 136.36 KG, 300 lbs.

Scott Schmidt – 58 years old, 240# BW
110 KG Class, Mens Master 55-59 Age Group

Press – From Rack, Behind Neck (Press Behind Neck from Rack): 75 KG, 165 lbs.
Seated Press – From Rack, Behind Neck (Seated Press BN from Rack): 70 KG, 154 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Left Hand (VB Lift – 2″ Rod): 80 KG, 176 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Right Hand (VB Lift – 2″ Rod): 80 KG, 176 lbs.

Jim Malloy – 70 years old, 241.5# BW
110 KG Class, Mens Masters 70-74 Age Group

Bench – Feet in Air (Bench Press – Feet in Air): 86.36 KG, 190 lbs.
Curl – Strict (Strict Curl): 45.45 KG, 100 lbs.
Curl – Reverse Grip (Reverse Curl): 34.09 KG, 75 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Right Hand (VB Lift – 2″ Rod): 58.64 KG, 129 lbs.
Vertical Bar Deadlift – 1 Bar, 2″, Left Hand (VB Lift – 2″ Rod): 42.73 Kg, 94 lbs.

Andreas McKean and John McKean
75 KG Class, Mens Open Age Group

Deadlift – 2 Man (Two Person Team Deadlift): 70 KG, 154 lbs.
Jefferson Lift – 2 Man (Two Person Straddle Deadlift): 70 KG, 154 lbs.
Hack Lift – 2 Man (Two Person Hacklift): 70 KG, 154 lbs.

Angela Sweet and Andy Root
80 KG Class, Male/Female Open Age Group

Deadlift – 2 Person (Two Person Team Deadlift): 295.45 KG, 650 lbs.

Jason Houk and Guy Marcantino
105 KG Class, Mens Open Age Group

Deadlift – 2 Man (Two Person Team Deadlift): 184.09 KG, 405 lbs.

Andy Root and Guy Marcantino
105 KG Class, Mens Open Age Group

Hack Lift – 2 Man (Two Person Hacklift): 370.45 KG, 816 lbs.

Dino Gym Challenge

by Al Myers

MEET ANNOUNCEMENT – THE DINO GYM CHALLENGE

English lifter Steve Andrews set a WORLD RECORD in the Dumbbell Clean and Jerk with a fine lift of 52.5 KG at the 2011 IAWA Gold Cup. Steve is the reigning British Single Arm Champion.

This is a meet that the Dino Gym has promoted for several years now (since 2004).  Unlike a lot of other meets in the USAWA where the same meet (with the same lifts) is done year after year, our meet is different every year with a different theme and different lifts.  Last year we promoted the VERY FIRST Old Time Strongman meet in the USAWA with great success.  We had 18 lifters take part which is the largest attended meet in the USAWA this year to date (tied with the National Championships which also drew 18 lifters).  Hopefully, this year will be just as big.  I have picked a different “theme” for this year – the SINGLE ARM CHALLENGE.   Several of our all round lifts are performed using only one arm, but never have we had just a meet made up with single arm lifts.  This will be a first in the USAWA.  Single Arm lifting is very popular in the IAWA(UK), and every year they promote the British Single Arm Championships.  This past year this meet was promoted by Frank Allen in his home town of Leicester, England (which also happens to be the site of the very first IAWA WORLD CHAMPIONSHIPS).  The lifts contested in this meet were the one arm snatch, the one arm clean & jerk, and the one arm deadlift.  Veteran English lifter Steve Andrews won this years competition.

I have always thought this was an interesting concept for  a meet.   I have decided to add a little more to the English version, and add a couple of other all round one arm lifts.  On top of this, I thought it would make for a REALLY interesting competition if the lifter would be required to do a lift with EACH ARM.  This way the most balanced one armed lifter would win, as a lifter couldn’t just rely on their strong arm for all the lifts.  So, all together 5 lifts, but 10 events.  It will be interesting to see the poundage differences lifted between each arm for each lifter.

THE DINO GYM PRESENTS – “the single arm challenge”

 Meet Director: Al Myers and the Dino Gym,  785-479-2264

Meet Date:  Saturday, January 14th, 2012,  10:00 AM – 4:00 PM

Location:  Dino Gym, 1126 Eden Road, Abilene, KS 67410

Sanction:  U.S.A.W.A    Memberships may be purchased on meet day.

Weigh-ins:  9:00-10:00 AM the day of the meet

Divisions:  Juniors, Women, Masters, and Open

Awards:  None

Entry: None & no entry deadline

Lifts:

Side Press – One Arm
Bench Press – One Arm
Snatch – One Arm
Clean and Jerk – One Arm
Deadlift – One Arm

(BOTH ARMS WILL BE CONTESTED IN EACH LIFT)

Registration:   Send entry to Al Myers, 1126 Eden Road, Abilene, Kansas 67410

For pdf entry form click here – DinoChallenge12

PLANETS ALIGN

BY DAVE GLASGOW

Dave (left) and Thom (right) enjoy an interesting conversation over a good meal following the 2011 Ledaig Record Day last summer. Dave put his new scales to use at this meet conducting weigh-ins at 12:00 AM the day of the meet (as required by the USAWA rules that weigh-ins must be on the same day). It was the only time I have EVER weighed in at midnight the day of the meet. His new scales were very accurate, and by having this early weigh-in we all could all enjoy breakfast! (photo and caption by Al Myers).

AROUND CHRISTMAS TIME LAST YEAR, I, UNFORTUNATELY, BECAME THE EXECUTER TO MY BROTHER’S ESTATE.  HE DIED VERY SUDDENLY WHICH THREW ME INTO A SOMEWHAT PRECARIOUS JACKPOT.  HOWEVER, HIS DEMISE IS NOT THE SUBJECT OF THIS STORY.  THIS IS A STORY ABOUT HOW, SOMETIMES, THE PLANETS ALL ALIGN AND THE NET RESULT IS YOU CAN MAKE SOMETHING GOOD COME FROM A SAD SITUATION.

AMONG MY BROTHER’S EFFECTS WERE HOUSEHOLD ARTICLES WHICH HE HAD, OBVIOUSLY, ACCUMULATED OVER THE YEARS.  MY DILEMMA WAS HOW TO BEST DISPERSE THESE ARTIFACTS!!  WE HAD BEEN SORTING AND CLEANING FOR SOME TIME.   HOWEVER IT GETS TO A POINT WHERE YOU HAVE TO GET RID OF THE ARTICLES AT HAND OR YOU FIND YOURSELF MOVING ITEMS FROM ONE ROOM TO THE OTHER WITHOUT GETTING ANYTHING ACCOMPLISHED.  SO, WHEN MY BELOVED WIFE OF 36 YEARS, GUNNER, TOLD ME THERE WAS TO BE AN AUCTION FOR THE CHURCH (SHE HAS ATTENDED TRINITY LUTHERAN CHURCH SINCE WE WERE MARRIED AND TAUGHT AT THE SCHOOL THERE FOR 25YEARS), WE BOTH DECIDED THAT DONATING A GOOD PORTION OF HIS ITEMS WOULD BE A GOOD THING ON SO MANY FRONTS!

HOWEVER, AFTER TWO MONTHS OF BEING  “REMINDED”  THAT THE AUCTION WAS COMING UP, IT WAS TO THE POINT THAT I WAS GROWING VERY WEARY OF HEARING ABOUT  THE CHURCH’S AUCTION.  FINALLY, THE DAY CAME TO GATHER THE GOODS AND GET THEM TO THE AUCTION SITE.  WITH THE HELP OF TWO TRUSTED FRIENDS AND GUNNER, WE TOOK THREE PICKUP TRUCKS FULL OF THINGS TO BE DONATED.  WE ARRIVED AT THE BARN WHERE THEY WERE HOLDING THE AUCTION AND QUICKLY UNLOADED OUR GOODS INTO THE CAVERNOUS BUILDING THAT WAS GROWING SMALLER BY THE MINUTE!  WHILE I WAS STANDING THERE LOOKING AT THE THINGS OTHER FOLKS BROUGHT, THE PASTOR STROLLS UP TO ME AND SAYS, “FEEL FREE TO COME ON SATURDAY AND TAKE SOME OF THIS STUFF OFF OUR HANDS!!”  I CHUCKLED AND MUMBLED SOMETHING ABOUT HAVING ENOUGH “STUFF”  TO LAST THE REST OF MY LIFE, WHEN, ALL AT ONCE, I GLANCE OVER AND SEE THREE MEDICAL QUALITY SCALES ON THE OPPOSITE WALL!!!  I HAVE BEEN LOOKING FOR ONE OF THOSE FOR OVER A YEAR AND HERE STOOD THREE. HOLY HELL, BATMAN!!!!

I PRACTICALLY RAN TO THE SCALES AND GREETED THEM AS LONG LOST, TREASURED FRIENDS.

WELL, I BOUGHT ONE OF THEM ON THE SPOT!! HOWEVER, THAT IS JUST THE START OF THE STORY!  AS I WAS WALKING OVER TO PAY FOR THE RELEASE OF MY NEWLY ACQUIRED PAL, I HAPPENED TO LOOK DOWN AT MY FEET AND, TO MY SHOCK, AMAZEMENT AND UTTER DELIGHT, SPIED A YORK BARBELL  SET!!!  I LITERALLY POUNCED ON THOSE SHINING (YES, SHINING!) WEIGHTS, IN FEAR THAT SOMEONE ELSE WOULD SPOT THEM AND GET TO THEM BEFORE I COULD!  GET TO THEM THEY MIGHT!!  HOWEVER, NOT UNTIL THERE WAS ONE HELL OF A FIGHT!!  NOW, FORGET THE FACT THAT THE ONLY OTHER FOLKS THERE WERE EITHER WITH ME OR THE HANDFUL OF CHURCH PEOPLE SETTING THINGS UP!  NO, BY GOD, THIS CATCH WAS MINE!!  THIS PRISTINE YORK SET WAS OF THE ONE INCH, “EXERCISE”  WEIGHT VARIETY, WITH THE 5 FOOT BAR, ADJUSTABLE DUMBELLS, ADJUSTABLE  KETTLEBELL HANDLES AND THE WEIGHT BOOTS!!!   I  AM GUESSING IT IS OF THE 60s VINTAGE.  I WAS ALSO DUMBFOUNDED TO FIND THAT THERE SET THE ORIGINAL CANVAS AND LEATHER STRAPS FOR THE BOOTS!  I JUST KEPT REPEATING, “I CAN‟T BELIEVE THIS!! I CAN‟T BELIEVE THIS!!”

I RAN OVER TO MY BUDDIES (WHO ARE LIFTERS AND “GAMERS” AS WELL) AND SAID, “DUDES!!! COME HERE! COME HERE!!” I WAS SO EXCITED; I HAD GOOSE BUMPS ON MY ARMS!!  MY ONE FRIEND SAID, “MAN, YOU NEED TO RELAX! IT’S JUST A WEIGHT SET. ” OHHHH, THE HUMANITY!! WHAT A HERETICAL THING TO COME FROM THE MOUTH OF ONE OF THE BRETHREN!!!”  AS WE STOOD THERE ADMIRING MY BOUNTY, I COULD ALMOST HEAR THAT WEIGHT SET SAY, “WELL, IF IT AIN’T OLE’ DAVE, AFTER ALL THESE YEARS, COME TO TAKE US HOME AT LAST!”

TAKE YOU HOME, INDEED!!  JUST AS HARD AND FAST AS I POSSIBLY CAN!!   I CAN HARDLY WAIT TO SEE WHAT TREASURES SHOW THEMSELVES THE NEXT TIME THE PLANETS ALIGN!!

Are you fit?

by Al Myers

James Gardner "in action" in the Tug of War competiton held the day after the Gold Cup at the Holland Sports Club. The Holland Tug of War Club competes at the World level, and in a few weeks will be competing in Belgium.

A couple of  weekends ago  at the Gold Cup in England, my daughter Emily was explaining to my English mate James Gardner what a sorority was in the United States.  She was telling him about her sorority that she lives in at the University, and how it is an organized group house with 50-100 other girls and how they participate in philanthropy on the campus and  in the community.  I found the whole conversation quite comical, but when James asked her if  “the girls were fit?” and Emily replied, “yes, we all work out at the fitness center”, I knew her answer was not what was meant by James’ question!  He was wanting to know if these girls possessed certain beautiful traits to his liking, while Emily thought he was talking about their level of  physical fitness.  Later that weekend on the Sunday after the meet, I was privileged to attend a benefit to raise funds for breast cancer hosted by the Holland Tug of War Club, which James is a part of and his dad Steve is the coach.  Several Tug of War teammates and pullers from other teams showed up to support the cause.  Steve divided all in attendance up evenly and a short tournament was contested.  It was when Steve announced to the crowd that the winning team would be taking on the AMERICAN DREAM TEAM (and pointing to Denny, Emily, and myself) that I started to get worried.  Sure, I have particapated in Tug of War contests in my college days, but after watching these seasoned Tug of War pullers go “after it” in serious competition  I knew I  was nothing more than a rank amateur with very little Tug of War skills, and for sure would make a fool of myself!  But I don’t turn down a good challenge, so when the time came to perform I gave it all I had.   I would say the first 10-20 seconds I felt pretty good about things, but the next couple of minutes were sheer torture.  Finally it was over and I thought that was it, but then Steve said it was going to be the “best of three”.  Well, let me tell you I was still bent over “huffing and puffing” when it was time to start the next pull!

This is a picture of James perfoming a 70 KG Turkish Get Up with a bar at the 2011 Gold Cup. This is the most ever done in the IAWA. James is one of those very unique athletes who is able to "be fit" to compete in two different sports at the international level.

This story brings me to a discussion Steve and I had later that night in the pub when I was telling him how impressed I was with his Tug of War Club.  Steve explained to me the training they do weekly, and the things they do to prepare for a full day of pulling, which may consist of 50 or so pulls in a day.  That takes lots of conditioning and stamina.   That brings us to the title of today’s story – ARE YOU FIT?  After talking with Steve, it is apparent to me that this question is a  very vague one, and only applies to whatever sport you are trying to be FIT FOR.  Just like James’ definition of “being fit” was different from Emily’s, there are many other different definitions of “being fit”.    I feel like I’m fit for a weightlifter, but obviously not for other strength sports, like Tug of War. I plan my training to prepare myself for a full day of weightlifting competition.  At least once per week I have a long training session (over 4 hours) so when meet time rolls around I still feel strong at the end of the day.  Sometimes I even take a long break during my workout (30-60 minutes) and resume training to simulate a long day with a break at a meet.  I have been around alot of lifters and throwers who don’t realize this is an important training effect and neglect it, only to be “totally shot” by the end of the day and end up deadlifting a lot less than they could in a powerlifting meet since the deadlift is last, or missing that last height in the WOB at the end of the day that they should get because they are worn out by that point.  It is all about being “FIT” for the sport you do, and that is what your training should be preparing you for.  I have had young highschool boys come the Dino Gym to workout, and after putting them through a squat workout that is less than I do weekly, it leaves them sore for days, sometimes unable to walk.  And these are kids who play football, are in good shape, can run windsprints all day long, but not “FIT” for lifting weights even though they are “FIT” for football.  

It is IMPOSSIBLE to be FIT for everything.   Pick what’s important to you and focus your training on that.  And when it comes time to compete, it will pay off and you can call yourself FIT.

Resorteras, Rehab, and Records

by John McKean

John McKean in the shooting position with his resoteras. A strong pull is needed, which works both the triceps and delts.

“THWACK!!!” A golf ball left mighty Paul Anderson’s tee after a typical set of ten with 800 pounds on the squat. You see, it is said that ole Paul had a three hole golf course set up on the grounds of his famous youth home, and he’d play the holes in between sets! This proved to be ideal “active rest”, well deserved fresh air, and much needed recuperation for the strongest man of all time.

“THWACK!!!” This is the noise that my nosy next door neighbor may hate worse than the clanging weights resonating from my open garage door. No, I’m not a golfer, but get this similar sound effect while target shooting my “resortera”, a Mexican term for a homemade, powerful, hunting-capable slingshot. Last year I renewed my acquaintance with slingshot target work, and find it a very relaxing, yet exercise oriented way of calming down from heavy, home gym lifts. The outdoor few minutes, alone ( I don’t rest quite as long as Paul Anderson did!) seems to energize me into better lifting efforts! Certainly the equipment is easy to acquire – the “resortera” concept dictates that you build your own slingshot from tree branch “Ys” (or cut from board or metal- a hunter/lifter/builder like Al Myers would probably weld one from thick steel to keep it HEAVY !), basic office rubber bands, and stones,marbles, or hexnuts for “ammo” (easy instructions for building lots of variations can be goggled at rebelslingshotforum ). I can attest to an actual increase of tone in my arms, delts, lats, and pecs from this unique band work (With the powerful hunting set up of seemingly simple office type rubber bands, a slingshot pull can get rather intense. You should see the wild game that my friends Jamie, Nico, Chepo, and Xidoo acquire with their homemade killing machines!) and nutrition habits (pizza!) of son, Rob,keeps me well supplied with cardboard boxes that serve as targets on my outdoor ” range”!

John demonstrating a band back press

Now in terms of bands, always a favorite subject of mine, the slingshot was not my only rubber training tool during this past summer. I’d been having really spirited productive lifting sessions early on, but was out fishing (another favorite outdoor activity- I tease Big Al by telling him that the fish I catch are so big & plentiful that I should apply for a “fish lift” category in the USAWA!)  and once found my foot shifting quickly on a hill over loose gravel; well,both the right knee and left lower back went into sudden ache mode,and stayed that way. Even a few days off, and a serious visit to my chiropractor didn’t give much comfort. But,  heck, there were meets approaching and records to set, so I just couldn’t take a long layoff!! While limping out to fire my nifty, homemade driftwood resortera one morning, I began to formulate a plan as the fresh air did its usual magic to invigorate me. I’d simply start all lifting sessions with Dr. Len Schwartz’ “Longstrength” concept, via Jumpstretch’s medium strength “mini-monster” bands. I did 50 reps with 2 bands over my shoulders for braced squatting, cable pulldowns while lunging toward my wounded knee for 35-45 reps, back presses while lunging over the other knee, high pulls along with wide squats, lying cable flys with leg pull-ins, and good morning bends + tricep pushes with the band over my neck. All light resistance, high rep combination style movements (which is the Longstrength concept) that really “gave an excuse” for blood to flush into the wounded areas. The fast paced  250+ reps also served as the best lifting warmup I’ve ever done!

My main workout,of course, had to be treated with “kid gloves”. The slingshot breaks kept me from getting really crazy (all you who know me, keep the laughter down and continue reading!!) , with restoring fresh air allowing time for common sense to intervene. So I’d take some of our most stable all-round lifts and do them in as perfect form as I could, adding control and slower tempo by placing a flex band over the bar (as I’ve displayed in past articles). With a single “mini-monster” band, I needed only to do a few singles up to about 60-70% of an anticipated record lift, that I was planning for the Fall meets. Often, especially if the knee or back started hinting that they were uncomfortable, I’d do the lighter build up singles without a band, then place it over the barbell to repeat the final top weight for the day for just that set. Usually a lift was completed in 4 easy sets (singles), and the five lift workouts were performed quickly with minimum agony.

John performs a "Longstrength" upright row and partial squat combo with a band.

As an aside, Dr. Schwartz often warned me that his Longstrength system was potent medicine. Shortly before his death (he was still exercising daily at 84 and could perform 35 consecutive, perfect chinups!), we’d had numerous spirited discussions on the great value of flex bands to supply constant tension during the fitness building, combination exercises.We even concluded that rubber cables fit in perfectly with his “moving isometrics” strength-aerobics concept. Yet I was still totally shocked to discover that my rehab program, seemingly quite mild, had reduced me to the middleweight division!

As I write this, I’m now mostly pain free and all set to try those records at Art’s Birthday meet in a few short days! Recent workouts, still with the same minimal approach, have been going great with emphasis on the prime commandment for Master’s lifting -” Thou shalt not injure thyself during training, ever! ” Now, if only I don’t go outside and catapult  a 200 fps rock into my thumb, I’ll be in fine shape!

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