HAIL TO THE DINOSAURS! Have you ever lifted under the stars? Let me tell you a secret. Lam developing quite an affinity for lifting ‘outdoors in the cool Fall evenings, with stars and ‘moon shining down from overhead, There is something remarkably rejavenating about doing this. Don't take my word fort, Try itand see, With every breath of clean, crisp air...with every drop of sweat running down your face and trickling into the grass or dit...with every autumn sound swelling in sweet, subtle symphony, you will find yourself closer and closer to Nature,..t6 the Universe...and to your Creator. ‘You also will find yourself training harder and heavier than you ever imagined. And you'll find it feels really, really good, Read Arthur Kyle's article inthis issue, Arthur often trains under the stars. Arthur knows the magic, of starlight lifting, Read Dr. Ken's article. That makes three of us, ‘The first time I ever push pressed 300 pounds was fon starry night in the winter-time, loading the bar ‘on a venerable set of York squat stands (tte ones described in my AM/1.O article, “An Island Gym) It ‘was a magic moment in my lifting eareer—made doubly sweet by the place where it occurred. It was late, dark and quiet. No one saw me as I loaded the ‘bar and placed it on the squat stands, No one witnessed the warmup sets and the successively heavier singles as I worked my way on up to the magic number. No one knew thatthe bar was loaded tw 300 pounds. No one watched. No one cheered, No ‘one doubted. No one implored. The magic of the ‘moment was mine and mine alone. Well, not-entitely I shared the moment with the stars. 1 did push presses under the stars several rights ago—again using the old York squat stands, and Published by Brooks D. Kubik Brooks B. Rubik Editor San Kubi, Elie in Spit Spencer Kubik, Reseach Eitor Mav Kubik, Photo Flitor Copyright Brooks Kubik 2000 AAITRights Reserved ‘Any unauthorized reproduction i sity probed The Dinosaur Files, Vol. 4, No, 3 www. dinosaurtraining com IN THIS ISSUE: HAIL TO THE DINOSAURS!... MIXING IT UP AT MIKE’S GYM: PART ‘ONE. By Brooks D. Kubik KEEPING IT SIMPLE AS ALWAYS. By Dr. Ken E. LIFTING AROUND AMERICA... By Bob Hoffman IS BRIDGING DANGEROUS? By Matt Furey HOME GYM IS BORN - PART By Arthur Kyle MESOZOIC MAIL. DINOSAUR DISCUSSION BOARD. again singling up to what I hoped would be a personal record. I made the lift, too: 303 pounds. An EASIER 303 than the 302 that I struggle and fight with on my power rack and Olympic lifting tapes. ‘Again, the magic was there ‘Two nights ago I hit one hand snatches under the stars. Normally I train these in the Dungeon, using a 6° cold rolled stee! bar, Ironmind’s wonderfully tenacious Bulldog collars and regular iron exercise plates. But I wanted to ty the lift with an Olympic bar, and the basement ceiling isa litle too low for ‘one hand lifting with a 7° Olympic bar, so 1 again set up shop outside, using a York bar and York bumper plates. ‘Max ond Spencer sat behind the chain link fence, Subscription Rates: Sevious Lifer: 12 ier (1 $0 (Qverseas Ordert $45, Dinosaur Training with subscription 214310 Purmpers, Shapes, Toners and Similar vec Bunnies: $5000 por ese Onder from: Brooks D. Kubik {4101 Hyelife Avenue Louise, Kentucky USA $0207 Qctober 2000‘watching me as I carried the bar and plates to a flat, grassy area in the front yard, 1 figured this would be safer. The litle monsters wouldn't be able to attack ze in mid-lift, as they occasionally like to do. I started with 111 for an easy warm-up. Right hand, then left hand. Boom, boom. Easy. ‘Then I moved to 121. Same thing: right, lef, wham, wham, easy. I worked up to 141 before the bar started to feel heavy. I forget what my PR is in the one band snatch, 1 think it’s 142 for the left hand and 152 for the right, and, but I'm not positive. Anyhow, Ihit 141 with ceach hand, Both lifts were a little ragged, as I haven"t done these since about mid-July. The right hand cffort went up ok, with alittle bit of'a wobble at the recovery, but the let hand lift saw me staggering like a drunken sailor. I did manage to save the lif, though, Next, J ried 151. Nailed it with the right hand— just missed with the left hand. Finally, I tried 161—a new PR. By this time, it was dark as a winter's eve in the middle of the North Woods. In the distance I heard sharp, hungry howling, Wolves! ‘The hair rose on the nape of my neck, No, it was the dog monsters, They wanted me to dusty up and feed them, It was dinner time. Techalked up, walked to the bar, set myself, grabbed the bar and gave a mighty heave, Up it flew in a flash—and then stalled out at the high pull position. I dropped it, tore a divot of grass, and stalked of fe more chalk and some “head time.” ‘The moon was a silent sliver in a dark blue sky. A satacen’s scimitar cutting through the night. lift better under the fall moon, Dan't laugh, and don’t ask why. Pethaps it has something to do with personal biorhythms, AJLT know is that [ have been {raining at night long enough that I have come to realize that lam at my strongest and most aggressive ‘when the moon is full. And yes, those of you who Know me best know that my Central European lineage does include % ‘Transylvanian blood- stock...but we won't go there. Afterall, t's only October 1 as I pen these words—not even close to Halloween, put my head on, war paint included, and went ‘back to the bar. Grabbed and pulled as hard and fast as I could pull, I was the most powerful, savage, vicious pull Thave ever managed in any one hand lift in my entite career. ‘The bar flew upward, It anded in exactly the right spot at arm's length overhead—and then it started to move backwards, The Dinos Files, Vol 4.No,$ wow dinosaurvainjs.com I fought the weight for a split second that seemed like an eternity, and then, as it continued to move, dropped it behind me. ‘Max and Spencer loved it. No other dogs on the block have trained their human to perform so ridiculous a stunt as palling a 161 pound barbell overhead with one hand and then dropping it to the ‘ground with a crash and a bang, I stepped back and looked at the bar. It looked right back. Kim Wood has a favorite line from Nietzsche: “Remember, when you look into the abyss—the abyss looks back!” ‘Well, bars do the very same thing...at least, they do it under the starlight, T'm going back under the stars for more lifting ‘onight, and I'll keep on taining in my outdoor gym as often as I can. I'll hit the 161 pound right arm snatch—and I'll nail 151 with the left hand, When T do, the stars will dance in the heavens. AAs the Fall and Winter progress, keep an eye on the stars. When they shine extra brightly, when they twinkle with pleasure, when they dance for joy, you'll know that one of your fellow dinosaurs Somewhere around the world has nailed a great lift for the most silent, but appreciative, of audiences. Good luck, and good lifting MIXING IT UP AT MIKE'S GYM: PART ON} By Brooks D. Kubik It’s almost impossible nowadays to make it into Mike's Gym without « snow shovel. A bulldozer or a steam shovel works even better. ‘The Gym is literally buried in white stuff. No, I'm not talking about snow. I’m talking about mail, ‘That's right. Mail. Letters, Post cards, Packages First class, Certified, Registered. Priority. Express. Mail by the ton, delivered a 24 hours a day, non stop, round the clock, to Mike’s Gym, ‘Fan mail for Max? Love letters for Spencer? Marriage proposals for Sam? No, it's nothing remotely like the usual stuff. I's letter after letter from dinosaurs around the world ‘who are asking the same basic question: “You're giving me all these great new (or old and forgotten) training ideas. Twant to try them all. How do I put them together into a training program?” Here's an example: Deae Mike: October 2000[just got the latest issue of The Dinosaur Files. Kubik has listed FIFTY different exercises in the Bob Hoffinan chart of gold, silver and bronze medals, [ want to do them all. Lalso train for powerlifting and Olympic lifting and T want to specialize on that as well lus, [think grip work is really important, as well as neck specialization and I like using thick handled barbells and dumbbells. Last week I decided I want to do everything on Kubik’s dumbbell training tape. I also want to do heavy awkward objects, hill sprints, power rack work, strongman stuff and all of Matt Eurey’s Combat Conditioning exercises. Lalso heard that heavy, high rep squats are really good for you, and I want to do those and gain 30.0 40 pounds in the next couple of weeks. 1 train for wrestling, football, basketball, ping pong, go kart racing, and one person synchronized swimming, and I need to be able to combine my strength training with road ‘work, mat time, and skill work on the other stuff, Can you give me a good routine that incorporates all of the above? Joe P.S. Lalso want to do 100 singles in the clean and press like Kim Wood did, I think it ‘would be coo! to be mistaken for a runaway gorilla, Unless they put you in the 200, 1 PSS. Tell Kubik to quit daydreaming about Alley. He's too old to be having a mid- lige crisis. And, she’s too skinny, anyway. Anyhow, Thit the gym the other day at just about the usual time. I clawed and shoveled my way in, and found Mike standing in the middle of a huge pile of ‘mail. It reached halfway to the top of the stuffed grizzly bear by the gym door, Max, Sam and Spencer were circling the big guy like sharks circling a lone swimmer in a wine dark sea. Atleast, I figured the three puppy tails belonged to the goldens. The tails were all I could see as the little monsters worked their way through the ocean of correspondence. ‘We've gotta do something about this,” said Mike. “Any ideas?” “Yeah! You need to hit the keyboards and knock outan article about putting it all together—or mixing, it up—something that tells the readers about different \ways to combine all of the different suff that appears in Dinosaur Training and in The Dinosaur Files. The. Dinosaur Files. Vol. 4. No? www.dine wainj.com. ‘They're starting to suffer from information overload.” “That sounds serious!’ “Itis! If we don’t get this under control, we're ‘gonna have to live at the gym for the next year just to get all of the leters answered, We'll go break ordering pizza and Chinese carryout for the dog monsters!" Mike was right. The situation WAS serious. Any of the goldens can down a deep dish all- topping pizza, AND a double Chinese carry-out and come back for ‘seconds two minutes later. The three of them would cost approximately ten times the national debt to feed for a week. Thalf walked, half waded over to the office computer, sat down on a couple of unopened mail bags, and started to type. ‘The big guy interrupted me before I even figured ‘out a good ttle forthe article, “Start by reminding them about the value of abbreviated training. Tey need to remember that even though there are literally hundreds of really challenging dino type exercises, they can't work ‘them all into one training session. The vast majority of people do best on training programs that involve really hard work on a couple of good, heavy ‘compound movements—and not for very many sets and reps, either. I mean, look at how well abbreviated ‘waining worked for you.” I shuddered, L knew what was coming. Sam's head suddenly popped to the surface. Spencer's followed, ‘Then came Max. They stared at me with evil puppy grins. “Tmean, for gosh sake--there you were, a lawyer, of all things—doing the law stuff all day long, then heading over to the gym fora little bit of training before having a nice litle yuppified meal of tofu and veggie burgers” THAT gor the attention of the dag monsters. They Jooked at me as if were an alien life form. “I’ve never even DREAMED of eating tofu,’ muttered. Mike brushed aside the objection. He was on a roll, “Whatever, Vietnamese beef and tendon soup, Grock salad. Haggis. Anything exotic, The point is, you're sitting there weighing all of 180 pounds, ‘otally out of proportion, squatting 330 or so and ‘benching 355, all upper body, and no legs, and what kind of program are you following?” started to answer, but he motioned to me to keep typing, answered his own question, and put my youthfal indiscretions on public display. I October 2000THATE it when he does that. Its like seeing your high school yearbook photos posted on the internet. “You're doing the Reg Park 5 x 5 system—on TEN exercises —three times a week! I still remember your program! Funniest darn thing I ever saw in my life: - Parallel squat 5 x $ Standing or seated calf raise 5x 10 Bench press 5 x 5 or $/S/5/3/1 |. Lat machine pulldowns or tbar rows $x 5 Seated Press behind neck 5 x 5 5. Preacher curls 5 x 5 lose grip bench press, decline triceps extension or pushdowns 5 x 5 8, Stiff legged deadlifts 5 x 5 9. Situps or leg raises 5 x 15-20 10. Neck work or grip work $ sets ‘The dog brothers loved it, Max laughed so hard he got hiccups and Spencer had to thump him to get him breathing again. Thate it when they do that also hate it when the big guy tells the entive world how dumb I used to be, I mean—what if Ally found: out? “Keep typing,” said Mike, “This is important information.” 1 kept typing, “Then you got lazy and split your schedule into thee different workouts: bench press and pulldowns ou Tuesday... stiff Tegged deads and seated presses ‘on an 80 degree incline bench on Thursday...squats and curls (standing barbell curls, [ might note, not {those goofy, bodybuilder style abortions you HAD been doing) on Sunday. One or two sets of gut work each day. And later on, you dropped from $x 5 0 5: 7 progressively heavier singles on squat, bench and presses...so thatthe total volume of work was way, ‘way below what you had been doing previously.” “Well, I was really busy with legal work,” I ‘mumbled, “Whatever. Look, it was the best thing that ever ‘happened to you. When you cut back from the three day per week, 50 set per workout fotal body training sessions, you started to GROW! Am 1 right?” ‘Well, yeah—but..” ‘But nothing! You got bigger and stronger~and quickly, too. Weight went up to 192-193 and you ‘moved your bench from a 355 touch and go in the gymall the way up to 396 in your first year of lifting competition--and that's a 396 COMPETITION bench press, performed in the real world, in front of lifting officials and a whole slew of lifters, coaches and fans at the 1991 NASA Masters and Submasters Powerlifting and Bench Press Nationals in St, Louis.” ‘The Dinosaur Files, Vol. 4, No www dinosgurtrsining.com | felt embarrassed. Everyone who posts on the internet can bench 396 for 40 or 50 reps. Most of them can do 500 or 600 pounds for atleast 30 reps. Just read the posts on the discussion boards. Mike paid no heed to my distress. “What happened next?” he asked. “I'll tell you what happened—you figured out how to make your training harder and heavier! Bottom position squats...and bottom position bench presses! And look what happened. You started to grow all over again. Your second year of competition saw you weighing in at 202 pounds. ‘You had to cut weight to make 198! You benched 402 that year—your first official 400 pound bench in. competition. And your squats went off the charts. From the low 400"s to 60S in about seven or eight months!" “You kept at it, not really changing the exercises except I remember you started doing partial deads in the rack instead of stiff legged—and you kept getting biguer and bigger. Stronger, too, You went up to 205. 207 and decided to compete at 220—and won three national bench press comps at that weight! Hit a 405—that’s the lift on your power rack tape—and then a 407 in your final contest, the 1993 NASA. National Masters and Submasters in Nashville, That ‘was at what—about 210 or 212 pounds? Tnodded, Max looked interested. He never knew his dad had been a lifting champion, Sam and Spencer had fallen asleep. They knew but didn't care Tmade a mental note to slip the midget a puppy biscuit before his big brothers woke up. “And you were doing stuff like a seated 80 degree incline press with 320...standing barbell curs for S reps with 185...bottom position rack squats with 500 10 550...tack benches from an inch or two above the chest with up to 450 or 460 pounds that’s on the zack tape as well...and going so heavy on pulldowns that you kept breaking the machine!” ‘Mike paused and frowned. “Too bad we didn’t think to film the time you ‘busted the overhead pulley and hit yourself in che head with the pulldown bar,” he said I thanked the heavens for small blessings. Max snickered, I decided to scrap the puppy biscuit idea. “Then what happened?” asked Mike. “T forget.” Actually, I remembered, but I knew it wasn't any use. The big guy was on a roll. [was a mere typist. “You started to do thick bar training. Thick bar benches. Worked up to 420 for a single with a 3” bar purchased from Hammer Strength. From the chest Raw. Not too shabby. And you weighed about 220 or so by then, didn’t you?” October 2000Tnodded. Mike continued. “You're workouts were amazing,” he noted. “Amazingly short and brief, that is. On the bottom position bench you'd da 135 x 1, 225 x 1,315 x 1, 405 x 1 and then shoot for 410-420 x 1, On bottom position squats you'd do 135 x 1, 225 x 1, 315 x1, 408 x 1, 500 x 1 and 540-550 for 1. On the 80 degree inclines it was 135 x 1, 185 x 1, 225 x 1,275 x 1, 300, x 1 and 310-320 x 1.” “And you used to write about those sessions, and sometimes I wonder if the guys who read your stuff have forgotten that one of the basic keys to your strength and size gains was learning to train HARD and HEAVY on a very small number of basic exercises. I think too many guys are confusing {quantity with quality, You need fo remind them about that, Then we wouldn't be getting so many of these Testers! "But what about the guys who want to try all sorts of different dino training ideas?” 1 asked. “That's easy,” said Mike, “Tell them to pick and choose!” T frowned. “But they want to try everything we write about!” “That's fine,” said Mike, “They just don't have 10 ‘ny itall at the same time, Look. Let me give you an example— here's @ good schedule for anyone who wants to do some hard, serious taining, with lots of different things to keep life from getting dull and MON 1. Bottom position squats..5-7 progressively heavier singles 2. Barbell curls... x 5 (add weight each set) 3. Farmer's walk..2-4 x 100-120 yards 4. Leg raises...1 x 12-15 (with chains wrapped around your ankles for extra weight) 5. Neck bridges (from Combat Conditioning)..2 x 60-120 seconds WED 1, Clean and press (barbell or dumbbells)...5-7 progressively heavier singles 2. Barbell bent-over rowing..d x S (add weight each set) 3, Load 100-150 pound sandbag, rock, anvil or barrel onto a sturdy platform slightly above waist height—50 times, 4, Hindu squats—from Combat Conditioning. 1 x 100-250 5. Neck bridges—as on Monday The Dinosaur Files, Vol 4, No. 3 www dinosaurtrgining.com. SAT 1. Power snatches...5-7 progressively heavier singles, OR, one hand snatches for 5-7 progressively heavier singles per arm 2. Overhead squats or front squats..4 x 5 (add weight each set) 3. Handstand pushups 4 x 5 (add weight by ‘wrapping a heavy chain around your waist), OR log, clean and press (4 x 5 or 5-7 singles), OR sandbay or bartel or rock or anvil elean and press (5-7 singles), OR bottom position bench press in power rack— thick bar style, ifpossible, for 5-7 progressively heavier singles, OR Hindu pushups (ftom Combat Conditioning) 2 x $0-100 4. Farmer's walk, tire flips, chain drag, bill sprints or any other finisher—whatever busts your butt '. Side bends 1 x 12-15 per side “Mike, that program would killa bronze statue!” He laughed, “No, it would turn the statue into a certified dinosaur!” Tthought about. There are very few dinosaurs in the world, but even fewer bronze statues, I coulda’t figure out if that meant the training program was killing them or transforming th cep typing,” said Mike. “It ‘can answer all these darn letters! [TO BE CONTINUED], he only way we KEEPING IT SIMPLE AS ALWAYS By Dr. Ken E. Leistner Several decades ago, I lived in a very secluded cabin in Maine, not far from the Canadian border, 1 took a difficult job cutting wood on a 96 acre plot of land that literally sat near the top of a mountain. 1 needed the money, which for the time, was very good {as I recall, $82.00 per day), and I necied to be away from everyone. | went up there with everything T needed to cut ‘wood: fv chain saws, a pevey, an ax, maul, hand sledge, harness and chain, and a big basket that 1 wore on my back fo carry everything with me into the ‘woods. The conditions were primitive: dirt floor, fireplace for cooking and heat, kerosene lamps for light, a fresh water spring a quarter mile away for drinking water (after straining it through cheesecloth), and a stream behind the cabin for bathing. ‘Along with my tools, I packed plenty of books and, of course, [also brought my barbell and plates. October 2000‘The work was brutal. Normally, one would begin cutting their wood for winter storage and use in early June. I did not arrive until the end of August or first ‘week of September, and thus, Iwas way behind having the wood T needed, just to keep the cabin habitable, Part of each day was dedicated to cutting ‘wood for myself while the rest of the workday, an arbitrary period that ranged between Sam and 6pm, ‘was spent cutting wood for the company. My nearest neighbor was three and a half miles away, so 1 had plenty of time for work and reflection. 1 was paid to ‘cut trees that had been marked earlier, cut them into ‘moveable lengths, haul them "by hand” to a common, collection spot, and then trudge back into the woods for more. I would normally cut the tree down, trim the branches, and then wrap the chain around it, The chain would be attached to my leather harness (similar to the LronMind harness used for the tuck pull event) and I would then walk the tree, sometimes forty feet in length and of commensurate weight, ‘dragging it as muuch as a half mile to my collection area. The work bumed a tremendous amount of calories and was very difficult. ‘As I was not a skilled lumberjack and had minimal ‘taining in this type of work, Ino doubt worked harder than a more experienced individual would. Couple this with a lack of food, and my bodyweight dropped almost immediately upon my start of work. The “deal” was to have a well stocked cabin, one that had @ wooden floor and a pantry full of produce. Instead, { was left with the bag of brown rice, a five gallon tub of tahini, and a five gallon tub of peanut butter I had purchased at the Erchwon natural foods distributor in Boston on the way up to Maine (and is there anyone old enough to recall Erehwon?). 1 zgathored the apples that were available on the trees and rummaged some onions out of the ground. This fare, in various combinations, served as my sole nutrition for over five months. Tkept a pot of "soup" on a small propane stove that I removed from my VW bus, cooking almost all of the time. I would refill the pot with water, throw in whatever vegetables I had on hand or had foraged for in the woods while out on any particular day, and ‘occasionally, added some of the brown rice. I would cat rice with apples for breakfast, rice with peanut butter for Innch, and rice and soup for dinner, Dessert ‘was rice, sometimes with mint toothpaste whipped into it for a change in flavor. Despite the hardship of unbelievably cold weather and a caloric intake that found me losing weight almost daily, I trained. This is part of the compulsive nature I had and continue to have, but believed it ‘would serve me in a positive way. [had a bar, Thad Weights that fit the bar, I needed litle else and for ‘The Dinosaur yal. 4. No. 3 sxsw. dinosaurtrainine com those who cry over their “lack of equipment” (meaning that they don't have a house full of the latest selectorized equipment or four different angled benches), there may be a lesson here. I would squat first or press first, dependent upon my energy levels, Tused the limbs of a huge tree just outside the cabin for a rack, and stood on the uneven, frozen ground, and did one or two sets of presses and squats. T followed the squats with stifMlegged deadlifts, one set only, and did shrugs. I did almost nothing else for the ‘months up there and did this program two or three times per week in addition to the brutal and demanding physical work. 1 often trained in the moonlight or in the middle of he night. I trained with the sounds of animals, the ‘wind, sleet, snow, and anything else that the elements, presented and never gave ita second thought, ‘On another occasion, [ lived in a converted two-car ‘garage. It consisted of one room which contained a ‘mattress, a desk and my weights, There was a closet, a small kitchenette, and a bathroom with a stall. shower. We actually enjoyed living there because of the isolation and proximity to the beach. Part of my. "deal" was to maintain the docks that were behind us, so many hours were spent looking out over the water. ‘twas a three block walk to the beach and time was spent running and walking there, It was cheap entertainment. In that room, with the same barbell and a pair of portable squat stands, made from tire rims filed with concrete, I squatted, pressed, did deadlifis or stifflogged deadlifis, did shrugs, rows, and an occasional curl In looking over old workout logs, my strength was not only good, not only decent, but very high. Again, nothing bat the bar and this. time a "real" squat rack. What does this tell you? {Look at what you have when you complain to your nearest internet board that "these idiots were talking about Madonna when [ was trying to squat today" in 2 fully equipped commercial gym; when you moan that “the temperature was pretty cold and I had to squat by myself in the basement; when "final exams took so much out of me I took a month off.” The ability and opportunities for progress are there, you Just have to recognize and take them. LIFTING AROUND AMERICA By Bob Hoffman [Reprinted from Strength & Health, February, 1941 courtesy of York Barbell Co.] 9,000 miles around the United § more than half of the states of the Union during the month of December, was an ambitious enough program, but add to this 24 weight lifting exhibitions, tes, traversing otober 2000 6and countless other appearances, radio talks, endless parties and receptions, and it was a program which could be survived only by weight lifters, who in the past had proven their ability to “take it.” ‘We have just completed this intensive schedule and after enjoying a full day at home, filed with good home cooking, I am writing this account of our travels while itis still fresh in my mind. ‘The “we” consisted of Tony Terlazzo, Olympic, ‘World's, United States and North American weight lifting champion; John Grimek, the world’s most ‘muscular and best developed man, this year’s official “Mr. America;” Gracie Bard, writer and model for this magazine and myself. We planned the tip ‘mainly because I was elected a national delegate to the A.A.U. Convention which was to take place this, year at Denver, Colorado. We thought it would be nice to killa lot of birds with one stone, one trip rather. Ihad to go so I persuaded the others to make the trip with me, At certain seasons of the year my companions would not require persvasion, would enjoy the journey, but 9000 miles through cold and inclement weather was not a pleasant prospect for some of the party to contemplate, The papers and national magazines had contained considerable concerning the deaths by freezing and exposure of other travelers on the roads to the West. ‘We went prepared with copious quantities of fur coats, rubbers, goulashes, Hudson Bay blankets, lumberjack shirts, quantities of food, and materials for making a fire ifneed be. It wasn't alone the fear of freezing to death along the way, but we had many appointments and it was necessary to do our part of getting out the next editions of Strength & Heals ‘magazine, so we bad to be prepared and be as careful as possible. John Grimek willed everything he had to Steve Stanko in the event we did not get back. Tut hiete we ate, all of us, reminiscing a bit concerning the trip. Tewas hard work, but had many thrilling and joyable moments. It was an adventure that adds interest and spice to life and something to tell our randchildren of, as Jack Plder, of Kilgore, Texas always says. We loaded up my Oldsmobile 8, the car we purchased hurriedly to start off on the southern trip, late in October, These combined trips and moderate mileage during the two weeks we were home between trips have given the car a speedometer reading of over 14,000 miles. The car was so fall that there was not room for Jobn Grimek’s Hifting shoes and he experienced the handicap of lifting in his street shoes on the entire tip. My typewriter added to the great quantity of baggage filled the ear to overflowing, but it was necessary for me to write and send home two editorials and ten articles while 1 The. awe Files, Vol. 4, No. 3 veww.dinosaurtrainjne.com 7 was avay audit was an estentil pat of our equipment. We lefthere Sunday moming, December fist were die i Cohn, Ohio, fo ou fist exhibition Monday night atthe Columbus ¥. The first day's jourey, only 400 miles, was easy enough. We experienced thretening weather, 0 dark at oon that Slleats hd ter igts on but there was ony a litle Snow and ie on the roads as we naversed the weste end of the Peasylvania Turnpike, Conamonly clled the "Dream Highway.” ‘This road wvinds though the Pennylvania nouatins yet inches only moderate grades. Planned 358 competitive railroad forthe Pnnsyivania Railroad many yeas ago, the roadbed hed been graded, the tunnels paraly completed andthe work abandoned forfity years. Any motorists who have made the tip across the Penasylvania mountains before the pening of this rad wil doubly value a tip over the new highway. Pennsylvania’ tigily enforced 50- mile speed lint is notin effeton ths rods we were passed while driving 95, which was about all our Teavily loaded ear woul do. Passing through ssimerous lengthy tunnels such as the tunnel under the Tusearora Mountain, a mountain which requires 8 4% mile asent or descent on either sie when following Route 30, reminds one ofthe “Old Mil popular fide of amusement part We reached Columbus, Ohio, shortly after dark and, acording to request, called Roger Fells nd trranged to meet him a the Deschler Wallick Hotel The evening passed sapdly enough in the company of Me and Mis. Ell, Harry Paschal, nd Mr ad. Mrs. Charles Tifin, who contbutes Super Man each month, We had known him tobe avery nice fellow, areal enthisast, who had been interested in weight tring for 15 yeas. The nent day we spent talking tocour fiends and abou 7 clock went round tothe Yor our fist weight iting exhibition ‘An nition weight iting contest was the principal featre of the evening. "Taking part Were the bert men available in the six body weight classes, Lifting ofa very high oder took place. Hany Paschal, David and Maurice Marcus, and Bush fom Cincinnati, Charles Kotowsi, who had eceny won she sate tie inthe ight heavy class and the Mr. Ohio tte, and many other good men tok pat nthe rogram, " Tony Terlazzo lifted with the others, pressing 245, soatching 240, cleaning and jerking 320, fora nice 03 al, He knew tat he ad much work before him so ited well within himself. Johny Grek in cach exhibition did considerable pressing. {may not {set my poundages entirely corect foreach show which mention, for kept ne notes, but there was October 2000not an exhibition in which he did not continental press at least 300. It was usual for him to elevate 310 (0r 320, three or four times. A press, a shove, a push and a jerk being the procedure. In this first exhibition at Columbus he pressed 310, Went on to snatch 250, experiencing difficulty in maintaining proper balance with his street shoes. ‘The most interesting part of the program, to most of those present, was first the exhibition of muscle control and posing by Tony Terlazzo and then the ‘magnificent exhibition by the master himself, Grimek. Tony does not pretend to be a muscle control expert, but he has a fine physique and it shows well from every position. It must be remembered that Tony won first place in the up to $ feet 6 inch class at the Chicago Nationals last year, finishing second among all classes in the finals. In the Mr. America contest at Madison Square Garden this year Tony finished in a tie for fifth place. Small ‘men are under a handicap in best built man contests, It's difficult for them to show to good advantage as compared to the tall, “Greek God” types, but Tony always turns up among the leaders as he has a really ‘magnificent physique. He brought continuous applause from the great crowd of spectators as he slipped fiom one artistic pose to another. He had a fine repertoire of muscle control, being especially proficient in the shoulder blade movements and the abdominal isolation. His act was always well received, Tony is a good talker, perhaps I should say an eloquent speaker, he acquitted himself nobly at Chamber of Commerce and other dinners, at receptions and over the radio. Not to be outdone, Associate Editor John Grimek, included with his usual muscle control exhibition, instruction concerning, what muscles he was isolating and how he was displaying them. There has never been another man like John Grimek, In many of the towns along the way there were well built men whose friends fondly believed that they were destined to be another Grimek as time passed. But all paled into insignificance in comparison with Grimek. In fact, the closest to the Grimek physique was our friend Sam Loprinzi, of the Multmomah, A.C., of Portland, Oregon, ‘There were a great many old timers present at the various shows. Men of many nations who had seen ‘Arthur Saxon at his best, Sandow when he was in this ‘country, and many others of the greats of the past. Some of these men told me that Sandow was ‘wonderful, so wonderful that he “made” Ziegfeld instead of Ziegfeld making Sandow. Although time has a habit of amplifying or glorifying the sights and experiences of our youth, these old timers said th (Guimek was in a class by himself, ‘That he was as The Dinosaur Files, Vol. 4, No. 3. www.dinosaurtraining com, great a muscle control “artiste” as Sandow, and that he had a much more herculean physique than Sandow. I seconded this opinion, Ihave seen some very bad photos of Sandow, some which were not only awkward from the posers standpoint, but very poor as far as muscularty was concerned. Thave never seen & bad or even medioore photo of Grimek. ‘There were some very poor photos of Sandow with the 1894 article from McCure's magazine which we have republished and Ihave seen others that certainly should have been suppressed, But, ay time of the day, any place, in street clothes, in the gymnasium, training or posing, Grimek is always truly wonderful He has everything, great strength, he's one of the half dozen strongest lifters in the world, T believe. He has tremendous muscularity, yet superlative proportions, ‘muscular definition most extraordinary for a man of, his bulk, Those who have seen the man in action invariably say tat his photos do not do him justice. His act of muscle control and posing is thrilling, the explanation which accompanied it very edlucational, his feats of contortion, flexibility and balance most enlightening. One unfortunate feature about the place on the program where I was expected to take part (being a professional performer, I was last to appeat) was the Fact chat few paid attention to me when Grimek was done. Halt the crovid was around him obtaining his autograph, others were enthusing and chattering about the great sight they had seen. So, Old Man Strength and Health (yours taly,L mean) was frequently out there doing or dying for dear old Rutgers or something, with a few payi much attention. Anyway, the show must go on, oT did the best | could, Working up to 265 pounds in the bent press in my usual jumps of 175, 200, 225, 260 and 265. This latter weight was heavy. It took dinee atemps to get the weight to my hip. Roger Eells was the referee ofthe evening's activities and ashe said, “Anything over 200 pounds is mighty hheavy.” Tmade a prety fair stat 1 didnot start on the tip in perfect condition, the aftermath of the November 9* show, and the severe {all T made skating, had sure given me a sore hand, ‘wrist and shoulder. But, this responded to continuous use as the tip continued so that I finally was doing better toward the end of the trp. had this advantage. While the trip was very difficult, driving hhundeeds of miles daily, checking in and out of hotels, with almost as much bagaage as a circus cartes, with exhibitions almost daily, twice daily at times, I did not work as hard on the trip as Ido when Tam home. was unable toda much taining, but the trp, which was hard enough for the ethers, was something ofa rest for me. An older man has the ctober 2000advantage that he requites less sleep than others; four to six hours sleep is my usual quota at home, so 1 was in fine shape and feeling as fresh as the proverbial lily as we went along, For instance, there was a lot of flu throughout the West; at San Francisco it was necessary to cancel some of the usual acts because the men who were to appear had the flu. I started sneezing in the dizzy heights of the Rocky Mountains, and sneezed so hard that [pulled a muscle, or an attachment to my ribs, right under the left scapula or shoulder blade. This slight injury actually made it irapossible for me for a time to hold ten silver dollars at right angles in my eft hand. But at Boise, Idaho, two days later, I ‘managed to bent press 250, mich to my surprise, The next night in Spokane, Washington, hundreds of miles farther on out trip, I pressed 260; the next night at Seattle with considerable effort 265, and the next day at Portland, Oregon, the fourth consecutive exhibition, stepping right out of the car to partake in the exhibition, [made my first 270 on the trip. That ‘was the one show on the trip that Grimek would not tonch a weight, although he did go through his act of muscle control, From that point on, [lifted 270 at San Francisco, 270 at Los Angeles, 270 at San Diego, 275 at Santa Monica, and 275 at Phoenix, Arizona. 1 ‘was getting stronger and believe I could have done 280, but the men who were conducting the show feared for the destruction of their oor. 18 BRIDGING By Matt Furey ANGEROUS? It was the night before a faw enforcement ‘stappling seminar in Miami. I had some time to kill. ‘My websites were on the blink I had nothing to do. 1 vent to a martial arts forum, To my surprise, [found several threads about my book posted under "strength, and conditioning.” This was something I had to see. Hindu pushups! Boy, what revelations I found. It ‘was amazing to read that they were the same as tiger bends, divebombers, Chinese pushups and a few others. I couldn't resist the urge to put my two cents in. Tiger bend pushups are done from a handstand while balancing your weight on your forearms. From, there, you ptess untit your arms are locked, The same as Hindu pushups? I think not. Divebombers and the others aren’t the same either, So I'm working on a new book about pushups. The effort will most likely ‘be of no help to some. After it's published, instead of Jess confusion, we'll have more. Such is life, but at least I'm ying, ‘Next, Isaw something about bridging, was stunned to find so many "experts" on the subject; everyone from chiropractors t0 exercise gurus who Tig Dinosayr Files, Vol 4, No 3 www.dinosaurteai hhad never done it, but were certain it was bad for you, The chiropractor in question claimed among all things, that even though bridging was bad for you, he hhas been doing it for 40 years. Forty years??? Now if, it's THAT bad, he must be one dumb chiropractor. ‘Who would knowingly do an exercise for 40 years - but tell people itis bad for you? ‘Others said that bridging was only good if you had someone to teach you "exactly" how to do it. Irnot, it ‘was dangerous and not recommended, "If you do it wrong," someone opined, "you can really iurt yourself" Exactly how you would or could hart ‘yourself was not stated, ‘Unable to stomach the nonsense any longer, I put up a few remarks on this subject. However, within an hhout of my message being posted, the entire thread ‘was deleted, Perhaps I hit a bit oo close to home. Oh, well. At any rate, here is some valuable information ‘on bridging that 1 KNOW will help dinosaurs far and wide become stronger, more flexible and most importantly, healthier. ‘At my wrestling seminars I always start off with (Combat Conditioning exercises. First I have everyone do Hindu squats, then Hindu pushups ... and then do the unthinkable, T teach EVERYONE how to bridge Guess what happens? They love it. Many of the people attending, for the frst time in ther life, get a good stretch. They feel great afterward, even though the exercise is demanding. Before teaching them how to bridge, [talk about all the myths and misinformation about it, Then T tell the group how to bridge. Everyone tries his or her best. Some can touch their noses right away. Most cannot. Some aren't even close. The important thing, though, is that no one gets injured. Not one person. Most importantly, I've taught hundreds of people how to bridge at my seminars. [ft was so bad for you, I ‘wouldn't have it in my program, Now I have a surprise for you. At the Miami seminar ] did a few days ago, do you know who raved aboot bridging the most? It was a guy who had ‘two fused vertebrae. He said it was "the best exercise hie had ever been taught." He said it was "something T needed to lear a long time ago." ‘This person is not alone, People who have had broken necks from wrestling (not bridging), like Brazilian Jiu-Jitsu world champion Steve Maxwell, ‘had nothing but stubborn neck pain until they gave bridging a ty. Recently, Brooks told me he started bridging again. He hadn't done the exercise since he was a high ‘school wrestler, more than 25 years ago. Like others I have taught, Brooks reported that his neck was ‘growing noticeably thicker almost immediately. Most z.com tober 2000importantly, his back felt better than it had in a long time. Two mote bits of evidence from my file. Here are ‘wo recent emails I received from fellow dinosaurs. Matt, Tve been doing some af the exercises in ‘Combat Conditioning. Before I bought the book, was getting fed up with the Olympic lifts because | didn’t have the flexibility and strength in the hole: I sucked at the low position in the snatch (if T even tried to get low; I'd usually chicken-out and do a power snatch)and I couldn't drive far under the bar when T jerked, it was more like a lame press-out Well, I expected a general improvement in flexibility from the bridges but what I got was much mare. Inow have excellent flexibility in both Olympic lifts, 'm very comfortable in the hole, the fear factor has almost gone, Iam stable and exible. Combat Conditioning has improved my flexibility so I can get in the proper position, and it has strengthened my stabilizing muscles so Tan hold the bar when I'm in that position. 1 can't jump all that high but I have really good speed getting under the bar. I owe this to the exercises in your book. Ihave confidence, strength, and flexibility to do so now that I didn't have before. I can't explain why these exercises build confidence, but they helped me. Now I'm ready to compete soon, Thanks again for your help. Combat Conditioning should be used for every athlete. It ‘works your entire body, something really needed for Olympic Lifting Ed Baran For what i's worth, I never bridged in my life until recently at the age of 60, I'm not yet to my nose, and for the most part [assist with my hands and keep my heels up. So far no problem other than being unable to button the top button bn many of my dress shirts. John Wilson, ‘There you have it folks, Even a 60-year old man ‘can eam a new trick and gain some size in his neck. Pat bridging into your routine and watch your life change for the better ‘The Dinosaur Files, Vol 4, No. 3 www tinosaurte ip.com [To order your copy of Combat Conditioning: Functional Rxercises for Fitness and Combat Sports, call 813-994-8267. Or send a check or money onder for $29.95 plus $5 S&H to, Matt Furey, 8801 Hunters Lake Drive, Suite 511, Tampa, Florida, 33647.] A HOME GYM IS BORN - PART3 By Arthur Kyle tis now August 2000 and the home gym has been running for just over a year so itis time (o reflect and assess the decision to train at home that T made last year. The real testis, “would I now want to go back io taining at a commercial gym after having my own facilities?” The answer is a very positive “NO!” The reasons why are not s0 easy to explain but perhaps it is easier to start by listing the things that | do not like about commercial gyms, 1, Distractions ~ at most gyms you will find constant noise, either from house music or people talking, grunting and dropping weights. Grunting 1 can live with, some people find it necessary, but dropping weights, talking instead of training and house music I find distracting and annoying. If | ‘could I would make all gyms silent except for the chink of weights and the quiet encouragement of training partners. Add to this the mirrors that reflect light and movement, people walking past when trying to focus on a heavy Set or just interrupting because they have little else to do and you have a situation where itis very difficult to remain focussed throughout the training session. 2. Lack of support - staf members that care ttle and probably know even less about what you are trying to do, Fven when a staff member is willing to spot for you the chances are that they do not train heavy and hard, so are not willing to commit to helping you achieve your taining objectives. Plus, they may have their own private agenda to change your training activities inline with what they and the facility prefer. Either way, you are on your own and. if'the equipment does not have adequate safety rails you are at risk every time you train to the lint 3. Probibitions - there are many of these, some written and some only manifest when it suits the staff, but they all seem to be designed to prevent you from achieving your maximum potential. Amongst those commonly found are “no overhead lifting,” “no grunting,” “no dropped weights,” “no power lifting,” “no training aids other than those provided,” and many mote, In general, the restrictions secm to be aimed at keeping the members restricted to using the equipment in a gentle sedate manner requiring no October 2000assistance from staff, We must remember here that the gym exists to make money for the owners at minimum cost, and the restrictions are there to enforce their rules. 4, Stinginess - yes Ikmow that they have to make ‘money to survive, but when equipment is not ‘maintained and needs replacing safety is put at risk. T have seen bars that fall apart because the threads on. the securing bolts are stripped, frozen bearings on Olympic bars, frayed cables on weight stacks and ‘many others. Economizing on staff in terms of salaries and quality of people leads to indifference ‘and lack of support plus frequent staff turnover. If ‘zyms recruited only the best staff, gave them good salaries and had them meet the real needs of the ‘members then the results would be incredible. Just imagine plenty of satisfied customers all achieving good results, There would be no need for advertising for promotions, The money could be spent on the best ‘equipment and maintenance, power racks for the dinosaurs with treadmills and rowing machines for the speed merchants '. Hygiene - this may not seem important but a clean gym isa safe one. Thave seen dust accumulate in gaining areas for months ata time. Cleaning is part of maintenance and inspection and should be done on a daily basis. Ihave also experienced showers that are encrusted with lime scale and black ‘mould growing in every comer. Add to that bad cases of athlete's foot from dirty showers and changing areas and itis enough to put anyone off using the facility, 6. Restrictive opening hours - ever tried to get a gym to open up early so that you can train before work? The eatliest I know of a gym opening was 6:30, and that was when the staff decided to turn up on time, Many mornings we would sit outside waiting because the staff arrived late, ‘Okay, enough of the moans about the commercial facility, most of us have been there and had similar experiences and the situation does not seem to improve with time. On the other hand there have bbeen some good times in commercial gyms where genuine friendships have emerged, but this has often been with people training differently and based on ‘mutual respect rather than as active taining partners. ‘can say that in 6 years of using commercial gyms no one as ever come back for a second hard training session with me. They all prefer to do bench and. shoulder work lateral raises instead of squats, dead lifts or overhead lifting, So the weights were delivered just over a year ago and the power rack followed last November. How hnas it all worked out? ust fine, is the answer. Tie Dinossur Files. Vol t.No.3 won dinoseustainipe.com T {can train when I want to and do anything I choose without anyone interfering or objecting. T normally cain inthe evening after work so the % hour walk home is a good warm-up for me and at this time of day the neighbors are least likely to complain about noise. Allow ten minutes to change clothes and ‘move the bars and bench outside, setup the rubber rats and power rack and Tam set to go. The weights and mas are stored in the garden shed, not through lack of space in the house, but because the smell of the rubber pervades the whole house and overtime it ‘becomes annoying. My waining area is about 20 x 10 feet in size so there is space to move about without ‘being cramped, enough room for the power rack, deadlift eea, and space to place the bench and pile the weights, bats and other oddments Training sessions usually last about an hour overall and consist of twice weekly as follows. Mondays, squat, bench press, chins and eal raise, Thursdays, dead lifts, shoulder press, barbell rows and side bends, abs are worked every session. The past yeat has been a time of experimentation as Lhave been evaluating just about every taining method from 20 rep sessions, 10 reps, 5 rep power rack training through to now using singles inthe power rack. Free from the criticisms and influences of other ‘aym members wanted to see which training produced the best resuls--with some interesting findings. ‘Twenty rep training caused increases in sttength but decrease in mass if continued for any period of time. Hence, I must accept that lean body mass was not being rebuilt effectively between training sessions. Sets of ton reps have given good results in the past but resulted ina limit to the amount of weight that could be used and sill come back song forthe next training session, Clearly, either reduced taining volume or inereased recovery times were called for. Reducing the reps to sets of 5 allovied more weight tobe used and hence followed 6 to power rack training where partial reps were included. Atthis stage some joint and tendon soreness was experienced so the result again seemed toe to reduce the volume of training further and start using singles to allow maximum stress on the body with the minimum iritation, Currently Tam using singles on all exercises except abs, calf raise and side bends. For these exercises Fam stil wondering about the benefits of using maximum weights for what are assistance exercises, though stil very essential. So currently singles are giving me an increase in strength and still allowing two training periods each week. ‘In addition on Tuesdays, Wednesdays and Fridays use a Concept If rowing machine for 20 minutes at a heat rate of 85% maximam age adjusted. This may October 2000not seem a fot but Ido walk about 35 miles a week, which gives me a strong aerobic base to build on. Currently my resting heart rate is between 46 and 48 beats per minute, which I consider an acceptable acrobic level. This training arrangement fits neatly into the week's work routine and allows the weekend free to meet domestic and family neods. Initially I tried using the 2" thick bar for most exercises but have now accepted that squats and dead. lifts are best done with a 1" bar. Squats with a 2" bar cause less irritation to the shoulders but without the knurling the bar can slip during high rep sets. Also the hands are forced further back due tothe larger diameter requiring a high degree of shoulder flexibility. Dead lifts with a 2" bar can be performed ‘but without knurling one is reliant on hand pressure alone to grip the bar and I find that the bar progressively slides off the hands, 1 can just touch the thumb and middle finger around the bar when lifting but people with larger hands may not have a problem. All bench pressing is done in the power sack from the safety rails using the 2" bar. I do not bother loading the bar on the upright supports, so the benching is done from the bottom position with the bar just compressing the chest in the starting position, ‘This is harder than lowering the bar and just touching the chest before pressing but it does give extra training for what is basically the most difficult part of the press, ie. explosive power from the bottom position ‘Squats are performed in the normal style, loading the bar on the upright supports but the safety rails allow me to judge that 1 am below parallel every time that I squat. In the past I have had to guess whether I was low enough to be at parallel. Now I can set the rails just below parallel and when I squat I just touch, the bar on the rails without unloading the weight Defore pushing upwards. Comparing weights that am using now to those Tused previously makes it very obvious that itis easy to cheat on the last couple of inches of movement, Going just a little lower makes the movement very much harder and stresses the body more, Having a power rack is a definite inmist for any serious home trainer. Chins are performed using a safety rail above head height using an undeshand grip. Iam currently using, a rucksack Weighted wit plates but will probably ‘need fo invest in a hamess as the weigh increases. Dead lifts are performed in the usual manner with an extra rubber mat one end to level up the sloping concrete surface. Thave considered taking up and relaying the concrete but as itis probably 3" thick the cffort involved is not justified until it starts breaking up under the load. Either that or the ants nesting rundemeath undermine it sufficiently for it to The Dinosaur Files. Vol 4, No. 2 www.inosaurtiaining com collapse. ‘The constant pounding from the weights does not seem to have unscitled them yet. Shoulder presses and rows are performed using the 2" bar and certainly work the grip well. In the past I did extra grip work using a 1 bar for timed holds but s0 far I feel no need to repeat this. Tae combination of dead lifts, 2" bar work and using a No 2 Tron Mind ‘gripper seem to give me suficient grip work at resent ‘So much for the training and the equipment used, ‘but what about the environment? Well, there have been a couple of days in the past year when I did get rained out, including one day when I had the equipment set up outside and within 5 minutes I was standing in 1" of water, Overall slight rain does not, bother me other than getting raindrops in my eyes when Tam bench-pressing. ‘The grip is not really affected by water on the bars, with the 1" knurled bar the water is squeezed out in the knurling, and with the smooth 2” bar I wipe the worst of it off and squeeze hard. Whether the water is absorbed by the skin or squeezed out is debatable but the bar always looks dry when I put itdown. The rubber weights are easy to handle when damp but | always take extra care to avoid accidents since Tsaw a gym staff member drop a Skg weight and break a big toe, She ‘was limping for months afterwards, ‘The biggest problem I find is overheating when working out in strong sunlight with high temperatures so T avoid these situations where possible. Normally the back of the house is in shade when T get home from work. at Spm but I always end up sweating well at the end of the session. The coldest period Ihave trained in was six degrees below freezing, not extreme, but intetesting, and a thermal jacket and hat was needed ‘The 2" bar certainly stays warmer longer as it has four times the mass compared to the 1" bar and keeping it in the house fo preheat ithelps. Other conditions J have trained through include hailstorms, snow, frost on the ground and heavy wind. There certainly is enough variety to stop one getting bored. Training in the dark has some pleasant surprises, there have been many times when I have had a clear sky with the Moon and Stars shining and a plane flashing its navigation lights as it approaches the local airport to keep me company. Lhave outside Tights that I put on when necessary but generally if can see my way around then I do not bother. Breathing huge lungs full of cold frosty air after a hheavy set and seeing the condensed air float up into the sky makes you feel as one with nature and you really appreciate the privilege of being able to train, bard and having a healthy body. Similarly, lying on the floor on a summer evening after the last set of crunches and seeing the swallows soaring in the sober 2000,cloudless sky makes ita joy to be alive. Fresh ait I have in abundance when I need it ~ no longer the niced to breathe other people’s recyeled air in a stale, enclosed, windowless building with air conditioning. ‘No longer am I subject to other people's bugs and sweat, colds and viruses so generously spread around much handted equipment. No longer do we go through the usual annual cycle of spring colds and viral infections that seem to be the norm in commercial gyms. Overall Iam healthier training at Ihome and away from the problems and distractions of having other people around me. So what of the finances involved? ‘The Ivanco bar and 300kg of weights cost £1500, the power rack and 2 bar and dumbbells I designed myself and had a local company fabricate for a very generous price of £750. The bench and rubber mats were £300, with a Concept II rowing machine at £900. Add a few incidentals and overall it was about £3500. Asa commercial gym would be costing me about £650 per ‘year I will have recovered the outlay in about 6 years ‘and it will still last a lifetime, Overall I consider ita ‘good investment that has already benefited me in ‘many ways other than financial. Aside from the finances I do not have to travel and save about 2 hours a week compared to some gyms that I have used in the past ‘So what of the original decision to train at homme ~~ ‘was it valid atthe time and is it still valid today? The answer is YES in every way. Lhave more freedom to choose what I do and how Ido it. I can train when £ need to, only bearing in mind the way I affect my direct neighbors. 1 can have all the extra tools and bits of equipment that commercial gyms do not allow like barrels, sandbags and heavy stones to hand. Do | iiss the presence of other people around when T tain? No, and I probably never will This is probably because I have always been a lone trainer and never had a training partner. For me, training is ‘what I do for myself in the way that works best for ‘me, and the best environment isto train at home where [have everything need. My advice to others ‘who feel restricted in using a commercial gym is to consider what a home gym can offer and give it serious consideration. Tt may provide you with the tools to take your training to higher levels of achievement and performance, Train hard and train heavy m the best facility that you can ereate. Good training and good luck until the next article. MESOZOIC MAIL Count me in for the Self-Improvement Contest ‘My goal for the contest is to get back into a regular Die Diosau Files Vol 4. No. wo. dinosaurs com workout schedule, [have let repular workouts take a back seat to other things, but I intend to reverse ths. Lam going to follow a basic (but HEAVY) routine of | ‘Squats, Deadlifs, Presses, and Ab work for at least the first 45 days. WILL get in two workouts & ‘week (no excuses). T will redefine my goals after the first 45 days. ‘Martin Rosenberger Hi Brooks, put me down for the contest, Il give it a go, although Td prefer it in the Fall or Spring...Summer is camping time. Right now I've got 2 goals in mind, one is a strongman comp at the end. of Aug and the other is a O-lift comp at the end of Sept. IfT can stay healthy TM hit the strongman comp. Strained arm a couple of weeks ago fooling around ‘with the kegs at the end of implement workout (too tired, should have saved it for another day). Picked up a couple of big tires on the way to the lake last week, one is about 400 Ibs, the other is about 500. Also at the lake I have my farmers implements, lifting log, kegs, sandbags and a bar and plywood plates I made for the boys (the bar and plywood plates weigh a total of 10 Ibs, but it puts the bar at the right height for them and they love it). Of course the rest of the campers think I'm insane, especially in the 90° heat. Planning on training once a week on the O-ifts at home and twice a week on the implements at the lake, Tried doing all the implement stuff in one session. but it was too much and too hot and my tog press really suffered. Warmed up, then did the tire flip with the smaller tite for 100", then played with the bigger tire (with the tread on the bigger tie i's easier to grab oon to), next was farmers walk with 170 pounders for 2007, then worked up to 190 on the log press and finished off with a keg/sandbag loading onto 45 gal drums 30° away with 165, 175, 175 in 34 sec. The reason I did the movements in this order is because that's basically the order they will be in the comp, but the only thing I didn't consider is that in the comp there will be alot more rest in between the events. Splitting the workout up into two won't tire me out so much and improves my press. think TM use the O-ifts for the self-improvement comp since the O-lifling comp is at the same time. Tm leaning more towards the O-lifting anyway and. really looking forward to the comp. Here's my weights and as of the beginning of July. Bodyweight- 192 Ibs (down from 220 this time last year) ‘Snatch- 155 Ibs. Clean & jerk- 170 Ibs ‘Congrats on the new addition to your family! October 2000Keith Hartley (Ea. Note: What a great set-up, Keith! We're all Jealous!) really would love to enter your competition, is there anything I must do to enter (send you pics for example)? I train alone in my garage. Ido mainly the ‘basics, Clean and Press, Bent presses, Shrugs, Bench Press or Incline Press with Barbells or Dumbbells, Dips, Chins, Barbell or Dumbbell Rows, Barbell or Hammer Curls, Squats or Front Squats, Good mornings or Stiff leg Deadlifis, Snatches or Overhead, Squats, Close Grip Benches and Weighted Sit-ups ‘and Sidebends. I'm 17, 5111", anda 181 pound powerlifier. I've managed the following lifts: a 225 pound bench press (no shirt), 345 Ib Squat (no super suit), 385 pound Deadlift (n0 nothing), 160 Tb clean and press, 135 Ib Barbell Curls. [especially lke to ‘compare my lifts with the system you provided in your book about John Davis. Hope this helped get me in the contest Jesse [B4. Note: Welcome to the contest, Jesse. No need to do anything else other than TRAIN, then report in after 12 weeks] 1 wot the back issues yesterday and I can't say ‘enough about them. Really good stuff. As far as ideas for furure Fifes articles, how about: 1. Anything on Clyde Emrich, 2. Something on Earl B. Leidermman, and 3. An article by you on improving the barbell press. This seems to be of interest 102 lot of people lately. Mike Dieguez I've started training for a strongman competition 1uext year and teally like the idea of the “push, pull, squat" routines, with a heavy, awkward object lift or carry thrown in where applicable, Do you know of anyone in the U.K, who makes log bars that fit exercise plates? The log clean and press isa pretty staple event in these things, and it would be nice to have an adjustable log bar, as the log press is such hard thing to duplicate, and I don't know how the home made fog will turn out. [éd. Note: In the U.S. Bryan Nese of Mastiff Equipment makes terrific metal, plate-loading lifting Jogs. (317) 858-1994 or b_neese@yaloo.com. Do any readers know someone in the U.K. who makes these?) ‘Arthur Kyle Again, thanks for the information regarding York Course No. 3. I was recently hired as Head Football Coach for Gillet, Wi. Ttisa small community and 1 ‘was hoping to also teach atthe high school, but that part ofthe deal didn't work out. So, I will continue teaching in Green Bay and driving to Gillett for practice, As far as taining is concerned, any plans that Thad for 3x per week are gone. I will train using York Course No. 3 on Sunday's and trap bar deadlifts, barrel work/sandbag work on Wednesday evenings. By training this way, I'l still get my fix of one hand 1ifts, Olympic lifts and the standard Dinosaur lifts, although in a much more abbreviated form. And, still have time for the wife, kids and, of course, FOOTBALL! So far, Ihave lost 20 Ibs of weight and feel great. Strength loss has been negligible. Mike Framke As always, it's a pleasure to read The Files. Each issue gives me a lot of inspiration, and good practical solutions for getting the most out of my training, My feedback on recent issues is this. Absolutely ‘the best features in recent issues were the Dr. Ken articles, and your piece on the shoulders program. ‘This is what I personally like the best; specific ‘examples of what great workout programs look like. [also liked very much the machine-man workout piece. So my suggestion is to keep featuring among the other articles a few good new articles on TRAINING PROGRAMS, A very nice format for this is the "my best recent workout" where the author takes you thru step by step what a really great training day was like (Dr. Ken's articles on training for the video were along this line). ‘Thanks for an entertaining and informative newsletter. Chris Duming No particular feedback about the latest Dino Files. Hove every part of it, just like every back issues. 1 always remember Sam, even if T only saw him on the tapes you sent me. No Dino around the world will forget him, He was a friend and training partner for all ofus, Every time we hit the iron he is at our side. Bruno Govoni One thing I wanted to bounce off you, What ever happened to setting into a workout routine and ‘working it and working it and working it? T ‘understand that variation is important in workouts, but too many people think that they need to continually change their workouts When their gains start to level out, ‘That is precisely the time to really Junker down and train hard... Change is good from October 2000 The Dinosaur Files, Vol_4,.No 3 www dinosaurtraining.com 14time to time, but one should not change just because the gains are slower in coming than when they started ‘routine. As you stated in Dinosaur Training, “plan ‘on some slow cooking.” Paul Young T compete internationally as a strongman. What 1 hhave learned so far this year is that you must rnuintain core strength as well as train the events that ‘you will be doing. What I did wrong was slack off ‘on my heavy squats, deads, trap bar deads and leg presses and my performances have not been where T want! Tam not complaining, I placed 7th, Sth, 7th and 9th against the best Americans. I am very blessed, but if I had not made the mistake of letting ry core slip T may have moved up to the "big show"! ‘The last four weeks I have been just doing weights and now Iam back to going forward. Thave beat 2 few "pr's!, Last week [hit a 573x8 set on the rack squat, this week a S85x7 on the regular dead, and the best part was a log press of 255x LO/then 304x3,.My ‘body weight is back up to 265, The lesson I learned was stick with the cores, STICK WITH THE BASICS AND YOU CAN GOA LONG WAY! Chad Coy After being a Dinosaur Training fan for so long, 1 finally made the sand bags required for my dino training. My first workout with all sandbags was Sunday night. I have made two 30 Ibs, two $0 Ibs and 270 Ibs bag. I do cleans, deadlifts, overhead pressing, farmers walk, throws, curls, lit and carry, ete, What a workout! Today my grip feels like I could crush a steel pipe. Thanks once again for the info you have shared with the rest of the "real" athletic community continue to convince people to stop training like clowns and train like men, Rick Waechter There is clearly a large overlap between the training of “dinos" and that of the strongman competitors, some of whom ere one and the same. How about an article on how one might balance the ‘weight room with the event training for strongman conips? ‘The two are a great mix. T've been involved ‘with some high-end waining for a long time (rack and field, Scottish highland games, ete) and am now getting more into strongman type training. T can find 1no consensus, however, on how to mix the two ‘without overtraining very quickly or leting one suffer while you focus on the other. ‘Att MeDermott The Dinosaur Files, Vol 4, No 3 www dinossuetaining com [Ed. Note: This topic has been covered in past issues, but feedback from others who compete in strong man contests would be great, Also, see Chad Coy's letter inthis issue.) Please keep up this great work. Iam 53 and learning more than ever after a lifetime of lifting, ‘Thomas A. O'Donnell The Files continue to be a great monthly source of ‘motivation and in particular the inclusion of Dr. Ken's articles (whom I met last year in New York!) have made an already excellent Files even better. ook forward to the future Fifes. David Vass Enjoy your writings and magazine in general, Do you have any articles in the future on chain dragging? 1 just purchased one. It definitely adds a new wrinkle to your training, Brie Fiorillo (Fa, Note: Write the article and send it int] My training for the last nine months has been concentrated on the Olympic lifts. belong to Coffee's Gym in Atlanta, a genuine iron slingers* ‘ym, and very good coaching is available. Coftee concentrates on his women's team but he will watch me aceasionally. (One of his lifters, Rabin Goad, made the Women’s Olympic team - watch out in Sydiney.) You cannot teach yourself Olympic tifting technique past the basics. It just happens too fast. Someone who knows has to watch you and give advice. ‘Then you practice -- alot, until i¢ becomes reflex. I'm stil working on the squat snatch and squat elean technique. Mastered the power snatch and power clean, T started doing power cleans two years ago at your recommendation. Coffee saw me one night and started coaching. 1 was pulling the bar way too far from my body, not very efficient. Started doing power snatches a year ago the same way. About the same thing happened, Around November last year I started following Jim Sehmitz's program for beginner's and intermediate weightlifters, purchased from Ironmind. It uses four-week routines for seven, months leading up to 2 first competition at the end, ‘Being 44 years old and a working professional I got behind and only made it to program 5 before decided to enter my first meet in July, the Georgi Games, a kind of mini-Olympies open to all residents ‘of Georgia, The excitement of being on the platform, in front ofa lot of people gave me some good technical lifts but I only matched my best lifts in the October 21gym, going 4 for 6 attempts with a 60kg. power snatch and an 80kg power clean & jerk. No great ‘mumbers compared to competitive lifters but I'm proud of myself and there's lots of time to improve. One problem I've had is my Teft deltoid has been chronically sore since T started working hard on snatches. I think I've finally realized it comes from not completely locking out the arms fast and pushing ‘hard on the bar, trying to pull it apart even, in the fixed position. Maybe some other dines can confirm if this is a problem they have had. Another thing, Dan John's article on overhead squats in the February Files was dead on, Overhead squats are killers to learn to do, You can not cheat. The bar will come down if you try. Any one who can do this lift with 135ibs, as he wrote he started with, is already quite strong in overhead strength, [like the Olympic lifts because of the athletic ability they require. ‘You leave the gym with your whole back feeling it, especially the traps. The tightness lasts for days, not just until the pump wears. off, so you know you are building real strength. Someday I'l get back to other things, but for now rm. hhaving fur. David Sewell Your recent post on the Dinosaur Training BBS ("One Year Age Today") commemorating the anniversary of Sam's death brought some sobering Uroughts to mine. On reading the post, I was immediately struck by two things: the fact that a whole year had passed by before [ even had time to notice and the fact that we have a duty to make the best use of whatever precious time we are given on carth. To this end, The Dinosaur Files serves as a monthly reminder to me to give every rep, every set and every workout all I have. I train with the mindset that the present workout could very well be my last, so I had better deliver every ounce of concentration, discipline and effort possible night then. To me, that is what being a dino is all about. Keep up the excellent work! Regarding specific feedback on The Files, Lenjoy the articles about and by the old timers and appreciate ‘what you're trying to do by publishing them. How ‘many newsletters contain articles by Anderson, Grimek and Peoples? As great as these are, however, I would like to see more stuff from the present day. Steve Gallagher's series is great, as was the recent article (can't recall from whom) about the twenty-rep. trap-bar deadlift. Roger LaPointe, too, has great things to say. Dr. Ken Leistner's stuff, it goes without saying, is the highlight of every issue for me. It's great to have hhim writing in a more informal sense than in his other The Dinosaur Files, Vol 4, No. 2 www dinosaurtraining.com Te {also terrific) writings in MILO, HG, The Steel Tip, tc. IfS almost as if he were chatting with you over a jug of milk (what clse?) and makes for great reading, ‘Rohan Mascarenas Thave been following the York courses with great fervor, esp. Course No. 3. ‘This workout is a bear, ‘ough but fun, really gets the heart pumping, Plus, it gives me the variety want with dumbbells and Darbells, Here are the exercises I do in the routine: 1 arm jerk with DB 1 arm Swing with Dumbell Military Press Squat 2 hand OH squat High Palls 2 dumbbell clean and Press Snatch, Terk Power Clean 1 do not think these modifications really get away from the principles of the program. ‘Appreciate all you have done, The York articles and routines have really gotten me motivated to give the Olympic lifts a try again, It's true one set training and an easy way to progress: when you double the reps, add weight, What could be more simpler for this 40 year old? Steven Porcaro DINOSAUR DISCUSSION BOARD. Andy Fochtman runs a terrific dinosaur style discussion board that includes many posts from your fellow subscribers, as well as my own daily posts under the heading "Dinosaur Diary." Check it out daily, and stay current on dino issues, mailing dates for the Files, new products, etc. Please note that this site replaces the dino bbs at wnwaw.dinosaurtraining.com, which crashed in ‘September and cant seem to get back up and running, ‘Andy's board is at tp:fipuh26,ezboard.com/boldschoolstrengtbtraining 70757 October 2000