Okay, this past weekend I was talking to Rick Brewer's "better half", Kris, at the HOP table at our meet.  We were discussing the HOP Blogs.  I told Kris that I don't post my old fart retirement workouts, because: 1)compared to my past sessions, they're pretty wimpy, and 2)no one cares about what an old man like me is doing now. My goal of the blogs was to take a different perspective of the strength world.

SO...........I get inspired by watching my kids this weekend lift at our HS PL meet.  I decide on Monday (chest day) to do flat bb bench.  I haven't done any type of flat benching in about five weeks, and with the way my old wrecked shoulders feel, I didn't think I'd be doing it period. 

Off to the hardest of hardcore gyms, Metroflex of Arlington.  Warmups were a little achy, but not bad.  At first I planned on doing light sets of 10.  I got past 225 for 8 reps and thought, "Hmmm, I wonder?".     I told myself to just hit sets of 5 and see where it goes.  Well, 275 didn't feel bad.  Up to 315 I go. 

Anyone who knows my past knows that I had to switch to reverse grip bench due to a pec injury. I decided that since I didn't have spotters and I wasn't going too heavy, I went with a pronated grip.  This is the first time in awhile for that!  315x5x2 sets was really easy.  I decided on a third set: 1...2...3...4...5...wow, it's light....6...7...8 and rack.  Amazingly, my shoulders were a little tender at the top part of the lift, but not on fire.  I wisely racked my weights (yes, even at Metroflex I rack them) and walked away in one piece. 

One guy commented about a comeback.  Not likely, but it crossed my mind for about a nanosecond.  I never thought I'd be happy about doing 315 for reps, considering my past.  But with the way my body feels, how PL has changed, and my fitness goals are different, there will be NO comeback.  The temptation is strong, but to quote Frost "and miles to go before I sleep".  Retirement is tough!

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I made a HUGE mistake (pardon the pun).  The big kid from Denton TX that now plays for the Cardinals is Herman Johnson, not Moore.  Herman Moore was a wide receiver for the Detroit Lions in the 90's.  My apologies to the big man.  Actually, he's down to 380 now.  

For my punishment for my error, I am off to the gym to do some upper back work and hit the stairclimber.   Listening to Skynrd on the IPod makes it easier. 

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Once again, Texas HS powerlifting season is upon us!  I've been judging meets in the D/FW area now for the past seven years and have seen some really interesting things as well as some outstanding lifts.  The enthusiasm of the kids is infectious enough to make me want to get back on the platform again.  BUT, then my three degenerated discs remind me that it's a "no no" to put a bar on my back. 

Even a few years ago, I met BIG Herman Moore as a 330# sophomore with a size 17 foot.  A few years later he blossomed into a 6'7", 420# Senior who was on his way to LSU on a football scholarship.  He's now a starter for the Arizona Cardinals; but wow, this kid had good bodyweight on him, was light on his feet, and strong!  I also have seen a 220# junior pull 650 with nothing but a singlet and belt, and two years ago at regionals there was two 275# lifters who were both squatting in the 800's battling it out.  There are some real physical specimens at these meets who are just beginning to tap their physical potential.   With some good coaching, who knows what they will do?  It also gives me great hope for a splintered sport-their passion and enthusiasm is what we need.

The comraderie, competitiveness, and passion these kids have is a great thing.  The schools have wonderful hospitality and it's a great way to give back to the sport.  And, every once in awhile, you will see the "Big Hunter" Rick Brewer from HOP there with all his goods.  Take a few hours and come support HS powerlifting by attending a local meet!

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First of all, my apologies to the Big Hunter (aka Rick Brewer) for my falling asleep at the wheel and not posting lately.  I think my caloric intake during the holidays had something to do with making me more slow and comatose than usual!! To top it all off, I now have a head cold that I got from my beloved, which was graciously given to her by her kindergartners their first week back at school.    

Now, with that behind me: Happy New Year everyone!!!  I hope that you find the happiness and success you're looking for in 2010.  I'm not really big on "resolutions".  I do know that there are things that I want to accomplish in any given year, but I'd rather break them down into short achievable goals that will lead up to the big one.  Kind of like setting up your training for a big lift at the meet.   You don't walk into the gym, load 1000# on the bar and squat it on the first day (unless you're Eddy Coan, but he's not mortal!).  It's a process, a journey, an adventure.  Some thoughts for the new year: 

• Training:  Like I said earlier-set short range goals, plan on how you're going to achieve them, then start from there.  Train they way that works for you.  I've seen too many people start a workout they copied from a magazine that a big name uses, only to abandon it when the next issue comes out because the gains aren't immediate.  Stick with the plan that works for you. 
• Family: Lifting is fun, but there are other things that are important.  I can't begin to count the sacrifices my wife had to make while I was competing.  She didn't realize it, but I did.  If you don't have a major meet coming up, it's okay to push a workout back once in awhile for other things.  I hate to say I didn't realize this as much then as I do now.  Luckily my family understood. 
• Partners:  Be a good training partner.  You need to be there for the people you're training with as much as you expect them to be there for you.  Share the workload-spot, help with gear, cheer, and give constructive input.  I used to tell my partners to be brutally honest with me on a lift.  If there was something wrong, let me know.  Don't send me to a meet thinking it's all good.  The rule at Warman's gym was that if you were not the person who was up, you loaded and spotted.  Unfortunately we had someone who forgot that rule as his total went up and he decided that he didn't have to load as often.  He eventually moved on elsewhere. 
• For goodness sake, stop buying into the BS that's on the internet and getting into pissing wars with idiots.  You won't win the arguments even if you present cold hard facts.  People are going to believe what they want to believe until they see otherwise.  Have some savvy and learn to filter some of that crap.  That's why God gave you a fully functional brain.  
• One word on gear.  Despite what anyone thinks, there is no magic drug, supplement,  suit, shirt, wrap, machine, brief, etc. that can replace hard work.  Period.  I'm going to say this loud: YOU HAVE TO TRAIN IN ORDER TO GET STRONGER! Sure all that  stuff helps, but the bottom line is that you have to put some serious time in at the gym in order to succeed.  
• Faith: I don't normally do this, but so not to offend anyone or get into theological debates I'm going to just touch on this.  Remember that we are all here because of God's goodness.  You are physically/mentally stronger than the average person on the street.  Remember to give thanks and keep things in the proper perspective. 

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Once again for the third year in a row, Brian "The Colonel" Dobson (founder and owner of THE Metroflex Gym, Arlington, TX) successfully put on the Metroflex Raw BP/DL meet and Wild Game Feast.  I've been at this event since it started and it appeared that last night had the biggest turnout yet.  There were two flights for bench and deadlift with some outstanding lifting being done.  Belts and wristwraps......that was it.  As for lifting attire, there were no suits or shirts, but people wore sweats, shorts, tank tops (and it was cold) even jeans!!  Remember, this is Metroflex Gym we're talking about here! 

Many personal bests were set at this meet.  Judging was not ultra strict, but it was by the book.  No hitching, thigh support was allowed, and you had to have your shoulders upright and knees locked on the deadlift.  Heaving, sinking and uneven lockouts were not allowed, and your feet had to stay in contact with the floor at the same spot you started with.   With this in mind let me say that we had some STRONG folks show up! 

A highlight of the night that we were all looking forward to was the return of Josh Bryant to the platform.  The big man ended up with an 810 pull on a third attempt after dropping it on his second.  And in answer to everyone's queries the last 24 hours......yes, it was explosive. 

There was plenty of deer, hog, and beef cooking that was a result of Brian's recent hunting trips.  The Big Boss of House of Pain, Rick Brewer, was there with the latest HOP gear! All entry fees go to the Open Door Ministries who take backpacks of clothes, toys, and other goods to the border areas of Brownsville and Matamoras for those who are less privileged.  Once again some of those children will not have to go without during this holiday season.  

With all the self centered and bad behavior you hear and read about in sports (we won't even begin to touch the "Tiger Issue"), this is a good thing.  It is giving back instead of taking.  It creates comraderie instead of pulling people apart. It is competitive without being cut throat or petty.  Congratulations to Brian and Brandi Dobson once again for their contribution to the sport and our community. 

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As another Thanksgiving holiday passes and most of us are fortunate enough to be feasting on leftovers, there are some lifters who are mentally and physically dialing in on their training for an upcoming meet. There are others who are just trying to get strong(er) or get in/stay in some kind of physical shape.  Lately, I fit into that latter category.  But I have to admit that when I'm working out at my local LA Fitness, it's kind of fun to blow someone's mind by getting the 120# dumbells and knock out a few sets of ten on the inclines.  It's part of the workout and it's not that hard, but they don't know that! 

Anyway, following last weeks attempt to put up a blog that failed, it's time to try again.  With a cup of coffee next to me and my faithful Australian Shepards gnawing on their Nylabone, I'll try again. After watching some guys benching at two local gyms, I thought it was time to address some simple benching tips. Remember, this is not an attempt to endorse a specific shirt, wraps, training style,  or equipment.  These are some simple yet overlooked tips for benching: 

• Stay centered on the bench.  When you are lying down, make sure you can feel your shoulder blades centered properly.  This will affect your foundation on the bench and keep you solid during the lift. 
• Foot position varies from person to person, but I always liked to have my feet pulled under me.  This allowed for a better leg drive on the pressing portion and kept me tight on the bench.  Most people forget that the bench press involves the total body, even if it is an upper body movement. If you're flexible enough to get your feet flat, do it.  I started training when the rules said you HAD to have your feet flat.  Now, some rules just say the foot is touching.  I am amazed at some of our top benchers who are able to lift huge with just the tip of the foot touching.  
• As you get seated on the bench, plant your feet first where you want them.  Then, slide back under the bar, grab the bar,  and then pull your body towards your feet, creating an arch.  The idea is to elevate your chest so you can hit the highest point of your body (leverage).  Jeff Everson once wrote that "you can decline more than you bench, and bench more than you incline".  So, why not put yourself at a mechanical advantage? 
• Chalk your upper back/shoulders for a better grip on the bench, especially if you use alot of leg drive.  I don't understand why people insist on chalking their butt.....if you are using good leg drive, your hips will go UP.  Chalk will not prevent that. 
• Grip is a preference.  We all  know now that the wider you put your hands, the more muscle groups you will involve.  If you have a narrow grip, it will involve less chest, but more anterior delt and tricep.  As you grip the bar, turn your hands slightly inward like if you were pointing your index fingers toward each other.  This places the bar across the palm, keeping the bar over your forearm and putting them into a more perpendicular position.  It also keeps the weight over the center of your pressing power and keeps your hands from "motorcycling", possibly losing the lift and some teeth. 
• If you are reverse gripping, you will turn your index fingers out towards the plates to get the bar diagonal.  
• When you get your grip on the bar, keep it there and SQUEEZE.  Don't wiggle your fingers around and dance your feet.....who the hell are you waving at anyway? Psychologically if you put a "death grip" on the bar you are reassuring yourself you are in control and will make the lift.  By wiggling/waving it shows you're not very sure of yourself. 
• You need to have at least one person to lift off to you (if at all possible).  Make sure the person gets the bar out of the rack and completes the liftoff to at least over the sternum/lower chest.  
• Lower the bar to the lower chest, nipple area.   As you do this you should be taking in a large amount of air and have a full chest of air at the bottom.  Keep your elbows in tight to the body, keep your feet planted firmly.  If you are reverse grip benching, the liftoff should be over the sternum.  You will take the bar down and touch the tip of the xyphoid (sp) process.  
• Head position is a preference.  I started when the rules said that the head HAD to stay on the bench (wow, am I that old?).  Personally, I fell like I'm getting a better base when I keep my head flat.   Plus, if you've ever seen the size of my noggin, it takes more energy to lift it off the bench.  Some prefer to raise their head up, either for bar placement or it makes it easier for a shirted bench to touch.  Like I said, by being on the bench it feels more solid. 
• As you press the bar off the chest, press it in a straight line.  The shortest distance between two points is a straight line.  Drive your feet into the floor, push your body "into the bench" and away from the bar.  As the bar comes up, exhale at the halfway point.  At the top of the lift, the last two inches, slow the bar down.  This keeps the bar from whipping and you won't hyperextend your elbows.  Keep in mind, speed off the chest and through the lift is a must.  
• Again, leg drive is a must.  To quote Dr. Squat, "a house built on sand cannot stand".  You have to have a good foundation for a good press.  

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Kim Beckwith and the University of Texas Powerlifting Team recently sponsored one of Texas's longest running powerlifting events:  the USAPL Longhorn Open.  Started in 1985 by Jan Todd when it was under the ADFPA, this was the 25th meet for the UT club.  It holds a special fondness for me, because the meet in '85 was my second meet, and I was able to see big Mike Hall lift, Joe Hood, and got to meet ADFPA founder and president, Brother Bennett.  Even got to take a pic with Big Mike.  

Check out the meet results at www.usapltexas.org  If you get a chance next year, lift or just visit this meet.  Great facilities, equipment, and the crowd has always been consistent.

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I was driving home last night after having some tires put on my truck-an excruciating experience that I won't go into-and was thinking about how people approach their jobs on a day to day basis.  Then my mind wandered to how people approach their training, mentally, on a day to day basis.

 A few years ago, my wife's school adopted the FISH! Philosophy at their school and everyone read the book FISH!.  This book is based upon a work philosophy used by the internationally famous Seattle Fish Market.  These guys have a dirty, stinky, job. Yet if you watch them at work they are absolutely enjoying their job and their customers walk away fully satisfied and entertained.  So, I started thinking about the four components of this philosophy and how someone could apply it to their training.  Here is a short version of it: 

1. Play-ask anyone when they were a kid if they wanted to be big, fast, and strong and they'll tell you yes.  When we played baseball, we always wanted to be the ones to hit that winning home run.  In our minds we were Pete Rose or Johnny Bench (depending on how old you are now).  Your lifting is just the same thing-play.  It isn't paying the bills; you do it because you enjoy it, and getting stronger is a part of a big puzzle.  Play-enjoy your training and don't make it a second job.  You'll be able to train harder and enjoy yourself. 
2. Choose your attitude-the guys at the fish market decide before they get to work each day what attitude they will have.  No one wants to deal with a guy with a horrible attitude, especially in a smelly fish market.  Same thing with you at the gym.  When you pull into the parking lot, you have to determine your attitude.  During your training session, all the stuff that happened to you during the day is secondary.  Letting it bother you won't help your workout at all, and it sure won't help your partners.  I've seen guys who come into the gym with a terrible attitude; if you're going to be like that, just stay home.  
3. Be there-this means giving others your full undivided attention.  If you visit the fish market, the employees there give each customer one to one attention at that very moment and time.  They don't multitask.  Same goes for you at the gym.  Give your training partners the same full attention as you would want.  Spot their lifts closely-dont stare off into space or have your hands on the uprights. Load for them if it's not your turn to lift; give them feedback; help them with their gear.  Just be a good training partner for that period of time and you should get the same in return. 
4. Make their day- sometimes your training session is the highpoint of the day.  I can remember many times that I was glad to get away from the classroom and into the gym to pound out some heavy iron.  I was fortunate enough to have partners who pumped up my lifting and gave me good feedback.  I'm not talking about getting away with sloppy lifts, but let people know when you saw something good in their training.  Notice the good stuff.  These kind of things will improve their training and yours, and you WILL get stronger. 

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Okay guys and girls; I spent time putting together a nice little blog of bench tips; quite the masterpiece if I say so myself.  Technology issues on a laptop lost the blog, so I'll put it up (again) in a few hours. 

Somewhere in Seattle, Bill Gates is laughing at me.

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I realized the other night as I watched a high school playoff game that the high school powerlifting season was just around the corner.  Hopefully the kids at my school won't have time to worry about that due to an extension of our playoff picture!  Anyway, as I started to mull over PL topics in my brain, I started thinking about some of the misguided tips coaches give to these kids.  Furthermore, I realized that I'd seen some other interesting things in recent years.  

As I've said before, I was extremely fortunate to train with PL legend Scott Warman.  The man was/is extremely intelligent about his training and was very good on the technical aspects of the lifts.  It was with his help that I learned what to look for in a lift. With that in mind and with some of the reading and researching I've done recently, here are some basic squatting tips. These will address the mechanics of the lift and not gear/equipment.  To address those things is more of an opinion and would take up TONS of space!!   

• Once you've made sure your torso is centered on the bar, have your hands out towards the end of the bar but not over the sleeve.  Keeping your hands wide will help you keep an upright torso position necessary for a good squat.  
• For a power squat, the bar should rest on the top of the posterior deltoid.  Do not go below that.  You will put more stress on your back, shoulders, and the bar will possible slide off. 
• When chalking your back, cross your arms across your chest and make sure your training partner gets the chalk on the back of your sleeve/arm. Remember, the bar sits on that part too. 
• Do NOT jerk the bar fast out of the rack.  Doing this will create more kinetic energy and cause the weights and bar to bounce.  Even with a thicker bar the laws of physics will still exist and you can get bar whip.  You can still be aggressive, but ease the bar out of the rack with control. 
• If you're walking the bar out, take no more that three steps.  Slide your feet-don't let them leave the ground. That takes energy out of the lift and you stand to injure and ankle or knee. 
• Let the bar settle for a minute before you lift.  I once heard someone say he liked to "get the whip on the bar in the bottom so it would help him get out of the hole".  There is a million to one shot of that happening-his was more psychological than reality, but I didn't want to burst his bubble.  
• Remember, for the proper power squat you want to break at the hips  first, not the knees.   Sit back.  Louie Simmons has addressed this multiple times with his articles on box squatting.  By sitting back you will place the stress on the stonger, proper muscle groups. 
• Keep your head straight.  This keeps you in a more upright position.  It kills me when I see lifters looking up at the ceiling-what in the world is that?  Your spine will follow where your head goes. If your head is up, it will cause a curve in the spine.  This will cause an injury, loss of the lift, or both.  
• A good squat is when the connection of the hip joint and top of the thigh has broken the plane from the top of the knee.  You do NOT have to go to China with your glutes-contrary to some beliefs.  This is the way it is written in all rule books.  If you're not sure, have someone show you.  Get a good training partner to call your depth. 
• With that in mind, put your ego in check and find a partner who will be honest with you.  I used to tell my partners that I didn't want my butt kissed-I wanted to know how the lift looked.  Better yet, video yourself and take a look at that.  But again, be honest with yourself.  
• As you come out of the hole, accelerate fast and roll your hips back under you.  Drive your shoulders back against the bar as you come out.  
• Near the end of the lift, do NOT jam the bar at the top and snap your knees.  You will possibly lose the bar and hyperextend your knee.  Come out of the hole fast and aggressive, but start putting the brakes on the last two inches at the top and stay in control.  
• Walk the bar in-don't lean it in.  If you have a Monolift, then make sure you set it straight down.  If you have spotters, have them talk you in to the rack. 
• A lot has been written/said about how to breathe.  Louie says to hold it in from the time you stand up with the bar until you finish the lift. I preferred to suck in air when I started the lift, have a full belly of air at the bottom, then let it out as I was coming up and at the top.  As with any training, do what's right for you. Just make sure you don't get light headed.  That's a danger signal.  

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About a year ago I bought a membership at LA Fitness for me and my wife.  She was wanting to start working out again and take some of the kickboxing and aerobic classes. Brian Dobson DOES do boxing training over at Metroflex, but my better half is not the Metroflex type.  Now I usually prefer going over to Metroflex-I like the atmosphere, the people, it's a 10-15 minute drive in good traffic,  and no one stares in amazement when I use the 100# dumbells.  But, if I have to work late, it's hard to get there and then get back home at a decent hour.  When LA opened up a mile from our house, I had no more excuses to miss a workout.

During my powerlifting career, I was fortunate to train with Scott Warman at his own gym.  We usually trained at night time, and our group was dedicated to one thing-getting stronger.  The usual health club distractions were not there, we controlled the stereo, had chalk dust flying, lots of encouragement (very vocal) and could spread out over the place.  We knew that we were controlling the atmosphere, but that was good.  These were things you couldn't do a your local Gold's  or World Gym. 

After a very long and trying day at work, I went over to LA Fitness last night to grab a quick arm workout.  I plugged up my I Tunes (starting with Iron Maiden) and got started.  As I was taking rests between sets, I started looking around me.  I now realize just how fortunate I had been to train where I did.  Some of the sights have me shaking my head in amazement.  Here is a short list of some of the sights that I was lucky enough to have missed years ago:

• Some things were not made to be worn by some people.  This includes midriff bearing shirts, short shorts, and spandex.  Hey, if you're over 200 pounds, it's probably not a good idea, especially if you plan on jogging on the treadmill. Same goes for the elliptical.
• Guys with the "Instant Lat" syndrome.  Dude, this is not the Olympia stage and that stacked blonde doesn't notice you.  Deflate.
• Phones during a workout. If you're that damn busy then stay at work.  This should be YOU time.
• If you're going to load twenty plates on the leg press, then do a full movement.  We are not impressed with your two inch range of motion.
• Go all the way down when you bench and go all the way up.  Unless you have a torn pec, then you should be able to touch your chest.
• Save the yelling, cheering, and loud hype for somewhere else. Even better, go to an Iron John meeting.  Yes, we all hear you. No, we're not impressed that your using 40# dumbells for the bench-we're actually laughing at you.
• Stop flexing in the mirror between sets. You haven't changed that much in the last two minutes, and no, you do not look like anything close to Branch Warren.
• If you sweat on the equipment, wipe it off.  I have no idea who you are, where you've been, or who you've been with and really don't feel like "sharing". 
• Same goes for that waterfall you left on the cardio equipment.  I'm not here for a Slip and Slide.
• We're not even going to discuss why you're walking around the locker room w/o a towel but suddenly I feel both gifted as well as ultra lean.  
• Using all the ten pound plates does not look impressive.  Use the forty fives-that's what there there for.
• Aside from watching my wife's kindergarten class at recess, that is the worst form I've seen for that exercise.  To top it off, I can't believe you pay that trainer to tell you how good you're doing it.

There are other things, but I just observed some of these on the last visit and other things came to mind.  That's the reason I keep the ITunes powered up when I go and make sure to turn them up.......loud.  Bottom line: If you are serious about getting strong, you need to train at a place that allows that.  It's not only about the equipment, but even moreso it's about the atmosphere.  In his book Ultimate Power Tony Robbins talks about being successful by mimicking the behaviors of successful people.  If you want to get strong, then go where the strong people train if it's available to you.  Could someone get competitively strong at LA Fitness? Sure.  Would I have trained there when I was competing? No. 

In the D/FW area we are fortunate to have gyms that support our strength and conditioning pursuits like Metroflex (Arlington,Plano, Burleson, Fort Worth), and Stroud's.  Great equipment, good partners, lifter friendly, and great atmosphere. If you're serious about improving, find the gym where the serious iron athletes go in your area. It may not be the prettiest place, but it can be the most effective.

Load the bar.

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One of Texas' most tradtional meets took place this past weekend in Dallas.   Greg and Heather Tillinghast held the Texas Cup in Dallas keeping the fire burning. Once again, they are doing everything to keep the APF and lifter-focused meets alive.  There were many highlights as well and some excellent lifting from competitors in various states in the region.  Here are some results: 

*Mike Griffin had three squat attempts all over the 1000# mark. 

*Over 80 competitors registered for the meet, coming from Texas, Kansas, Louisana, Oklahoma, Colorado, Arizona, and Hawaii.  

*Best raw female: Harper Jones (TX)

*Best lightweight female: Leonatta Richardson (HI)

*Best heavyweight female:  Dana Wiggins (TX)

*Best female bench:  Alexandria Calvo (TX)

*Best raw male:  Matt Brown (TX)

*Best lightweight male:  Sean Baker (TX)

*Best heavyweight male:  Mike Griffin (TX)

*Best male bench:  Steve Mata (TX) 

*Best male deadlift:  Bruce Koch (TX)

Several new state records were set at this meet and Heather is still working to update them.   Mike and Heather have also started holding AAPF meets as well as APF meets.  Their efforts are reviving the APF in Texas and putting the Lone Star State back up to the forefront of powerlifting.  For more information on this and other meets, go to www.apftexas.com

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