Empowered By Iron
ARTICLE XIII LHSAA/LHSPLA State Meet 23 .. of a sanctioned invitational meet will result in said school being fined $ .. track and field (indoor and outdoor), swimming, tennis, gymnastics, wrestling and .. USAPL STATE REFEREE. new weight classes to clean the slate of records, the USAPL, for one, will have no choice but to follow suit. And what McCubbin-WI In the process, they claimed another HVL championship, but the KoMets know that the recent pose with their medals after qualifying for the USAPL High School National Holmen High School on Saturday as part of a Wisconsin state and regional meet. The Kasson-Mantorville/Triton gymnastics team continued to show.
What meets have you competed in and what are your records? InI entered the MN State Championships and finished second with a squat, bench, and deadlift. I lifted in one other local meet in Kasson, MN, and decided to enter Junior Nationals that year after being convinced by Brad to do so. I finished second at Juniors, but ended up making the Junior World team since the person that beat me was too old for Juniors at the time of the Junior Worlds.
In a six-week, double-blind study involving 36 test subjects with at least three years of training experience, subjects using the core ingredients in Nitro-Tech Hardcore Pro Series jacked up their bench press by more than double the results achieved by subjects using whey protein 34 vs. Read the label before use. If they throw me out of the gym, and tell me to never return, so be it. My project for you is to get a group of serious lifters together in your local gym, and invite other members to join your serious training efforts.
Gym owners notice dedicated groups—good or bad. Think of ways to make the gym owner glad that you are there, and the gym will grow into something more hardcore over time. Do all of these old-timers really need a hardcore place to train? I opened it in this town because it is where Cori now my wife is from. I had previously owned a different commercial gym for 10 years; starting it when I got out of college. I wanted to do something different at Ironworks Gym —something more gratifying to me personally than just seeing how many members I could get and chasing the dollar.
I had a philosophy of how I felt a gym should run on a day to day basis. I met my wife; she believed in me and the pursuit of this dream. Ironworks Gym has continued to grow and expand, and we now have two locations.
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Ironworks Gyms are different because we are pure workout gyms; we help everyone from the elderly to the teenage, from the professional athlete to the morbidly obese.
Hey, Jim, speaking of elderly retirees I would never do that either; just asking. RB We help everyone—from the fitness enthusiast to the hard gainer—by providing the correct environment and personalized workouts, to allow these people to get the job done.
Everyone that comes to our gym feels like they belong to an extended family. OK; I just thought that might be motivational. RB We all support each other in our quest to accomplish our personal goals. In my mind, the members are the people who own the gym. To me, hardcore means intensely going after a goal and making no excuses.
We want our lifters to become not only physically strong, but also mentally strong. This state of mind is shared by most of our members. This is one of the few places left where things are simple and as they appear.
It is a place of good strong work ethic, humility, lots of laughs and a lot of blood, sweat and tears. Our Callahan location is in a building that was built at the turn of the century. For example, we have a 3, square foot powerlifting room separate from the rest of the gym.
In the Dungeon we have a Monolift, clean and deadlift platform, power racksvarious leg presses from Nebula, Hammer and Power Lift, various Hammer back machines, Reverse Hypers, Plyo boxes, Forza benches, pull down, various leg and hip machines.
We have all of your specialty bars for squatting and pressing, different size Military logs and hundreds of pounds of chains, and every size band I know of. RB Connected to the outside of the Dungeon is a large fenced-in area called the Compound. RB Along with this, we have many different sleds and prowlers I have made myself. In the commercial side of the gym we have over pieces of equipment, but very few mirrors.
We have a complete line of selecterized Cybex and Body Master. We also have many pieces from the Jacksonville Jaguars weight room. We have dumbbells to lb. We have a complete line of cardio with your treadmills, elliptical, stair masters, step mills, upright and recumbent bikes from all the major manufacturers.
We open up at 4: My Brunswick, GA, location is just a slightly smaller replica of this without the dungeon. Dumbbells up to lb.? Wow; I just realized how weak I am! RB It is our sincere hope that our gym grows in a way that we can continue to help people from all walks of life with all kinds of goals become stronger mentally and physically through good old fashioned intense training.
Speaking of your lifters; can you tell us about a few people who train there? RB There are several competitive lifters who train here, along with several pro athletes in different sports. I would also like to point out that I work with the West Nassau High School football team for their strength and conditioning.
We work on their agility, quickness and speed. I also work with several women ages 20 to 40 that compete regularly in local runs and athletic events. This brings me personal satisfaction; not only as a veteran, but as an American. Dondell Blue trains here on a regular basis, Charles Bailey has come out to offer his assistance, and Vince Urbank just recently got his Pro Card in Strongman.
Mike Alessi, a top level pro Supercross and Motocross rider, trains here on a regular basis. There have been several people on an amateur level that I have had the pleasure of training over the years; far too many to list all the names, but I would like to mention the people I am training with now.
First I would like to mention my wife Cori who just finished her third raw meet; her lifting is going very well! Also, my step-son Caleb, who competes on the high school weightlifting team. Al Sanderlin is a master bencher, with a reverse grip of well over Anderson Singleton is a new raw lifter; he has done one meet and is getting ready for his second.
JR Anderson is a master lifter who has done two bench meets, and is getting ready for another. Mike Ray has come out of retirement at 57, and will be competing in single-ply at the end of April.
Shari Duncan converted from competitive bodybuilding to powerlifting YAY! RB and is getting ready for her second full meet, and Daniel Holcutt who is converting from competitive strongman to powerlifting, and Brian Williams is also getting ready to compete in July. Sounds like a good group of lifters! Tell me about the alligator-infested swamp.
RB The original Ironworks Gym is in an older block-building, with a small briny swamp behind it. We have no classes or child care, so we encourage children to play in the gatorinfested swamp. Ironworks Gym contact info: Jim and Cori Hoskinson have created the ideal training place for you, as well as the ideal playground to get rid of any misbehaving children. You gotta love those alligators, and other big carnivores!
This month we are going to discuss a topic of ultimate importance. The Big Evil is going to discuss in great length the ins and outs of the dream wrecker itself—over-training. The Big Evil is always stressing the importance of everything I say in every issue. This topic is, by far, the most important topic I have covered to date. The mastery of over-training can make the difference between a world champion and an average lifter.
With that being said, what is the definition of over-training, Big Evil? And is all over-training bad? This method of training has been around since the beginning of organized weight training. The idea here is to progressively add weights while you drop repetitions.
Usually the cycle will last from ten to twenty weeks. The weight progression works by percentages of your current maximum best. The percentages increase as the weeks roll on and again the reps drop. Now here is where overtraining comes into effect with this system. Once you peak at this level, you may only have two or three weeks to maintain the level of strength you recently acquired. After this time your CNS, as the rest of your body, will be in a state of being over-trained and your numbers will drop quickly.
The squat, bench press and deadlift all, of course, have different variables when it comes to peaking from this system, but, give or take, they all work about the same. Now, the downfall of this method is you can only be near maximum strength for only a few weeks a year. The Big Evil says another down fall of this method is the exact week you peak is never an exact science. The worst case scenario is that you peak too early, leaving your best lifts in the gym, and begin to decline from overtraining by the time you reach the platform.
This is the system the Big Evil used when he was on top of the powerlifting world. COM of over-training here are great and there is a lot of hit and miss involved with this system. Again, powerlifting has come a long way in the past fifteen or so years since the Big Evil ruled the bench press world. Training science has improved dramatically. What does this all have to do with over-training, you ask the Big Evil?
Read on and prosper. It is no secret that Louie Simmons has revolutionized powerlifting training in the last twenty or so years. What the Big Evil will do instead is just a brief overview of the system as related to our current topic of over-training. Instead of bench pressing every week, they replace the bench press with a max effort exercise. A max effort exercise is an exercise that works a key part of the core lift—thus an exercise that will aid in the three powerlifts greatly.
Westside will use these max effort lifts for two or three weeks, then change them to another max effort exercise, thus keeping the body fresh with a new exercise. The idea is to push that exercise hard and heavy up to a one rep max and try to make new personal bests every week.
When you start feeling burned out on the particular exercise, just drop it and move to the next one and so on and so forth. They also incorporate a speed day for form and working bar speed. The Big Evil says change with the times or get left behind.
The work has been done for you, now you just have to apply it to your own training. The reason the Big Evil discussed both of these training methods is because I believe that how you train makes a big difference in your chances of over-training. There are some distinct symptoms that will let you know you are pushing too hard. The first symptom, obviously, would be a decline in your strength levels.
Along with that your motivation will start to dwindle. These products are not intended to diagnose, treat, cure or prevent any disease. I have been getting quite a few e-mails from all over the world asking me to do some more of those famous interviews I am known for. Yes, I do seem to dig up the leading experts in a variety of different fields of health and nutrition to bring you, the readers of PL USA, the cream of the crop when it comes to the elite in this industry. I do this so that you can take advantage of all of this valuable information that will not only help you perform better, but also help improve the quality of your life.
This month you are in for a treat. Many people have asked me questions about Oil of Oregano and wondered if I could do an article on that topic. So here is a transcript of a recent interview I did with Roger Baird, who probably forgot more about Oil of Oregano than most of you could ever hope to store between your ears.
I want to thank you for taking time out of your busy schedule for this interview. I was wondering if you could tell us a little about yourself, your education, and current projects?
It has been my great fortune in this life to have had many diverse experiences. These experiences have instructed me in ways that gave me a thirst to learn more, which led to informal studies in the subjects of interest. We all know that learning is a joy when it is self-directed. When we look at who sponsors the education system, we can see that a lot of what is being taught is essentially disinformation which is meant to maintain the status quo.
In no area is this more apparent than the field of medicine. On the pure research side, there have been, and continue to be, outstanding achievements. Unfortunately, many of these never see the light of day as they threaten the status quo and their bureaucratic watchdogs.
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The corporations in charge of food, fertilizer, and pharmaceuticals do not have your best interests at heart. If it were up to them there would be no alternatives to the products they spew out. I think we all owe it to ourselves and our children to take responsibility for our own health. Educating ourselves on good diet and natural healing should be high on our agenda. These days your life could depend on this knowledge.
As to my current projects, I am tending my business, devoting time to my lifelong interest in playing music, and continuing my research into botanical and other healing modalities.
Hopefully, you will pass the information where I may be contacted on to interested female readers. Darn, that is fantastic. Sometimes going to another planet sounds good; especially when you think of how ignorant mankind has been in its destroying of this planet in so many horrible ways. The inter-sex fish article I did a few months back that are in the Potomac River is a prime example of mankind destroying nature in all its forms. What got you interested in Holistic Medicine?
Up To lb. Showroom Open to the Public Home St. Things have changed since then. Today Westside has developed 32 men who have benched over pounds, and a pound bench by a pound female, Laura Phelps. We also have five who bench over pounds, with Dave Hoff at pounds at body weight with a 2, total. The top five average pounds.
All of these lifts were performed by members who have gym bags, not visitors with suitcases. Just like our squats, there is a plan we must follow. It has three parts, consisting of biomechanics, physics, and mathematics. There can be no guesswork, but rather a calculated long-term plan. The speed day is somewhat different from squatting due to the fact that we never use any supportive gear on speed day. The weekend is devoted to speed development only. This is essential, as it builds the ability to display a fast rate of force development.
It also will perfect form. For the best results, use three grips: This ensures extra triceps work in the workout. Nine sets of 3 reps work great during contest training. When you are not training for a meet, 12—16 sets of 3 reps can be done.
This will build muscle mass by raising the total volume while maintaining the same intensity zone for speed benching. A combination of chains and band tension can be used. Many use chains with choked bands to give an abrupt load at the top end of the bench. An alternative to bands or chains is to hang a kettlebell on the bar with a mini-band; this causes an erratic bar path, which improves stability.
Below is outlined several three-week waves. You will note the weight does not change, but rather the combinations of accommodating resistance. Two sets of chains loaded correctly is approximately 60 pounds at lockout plus the choked mini-band gives 25 pounds. This system causes a strong lockout. It has been working wonders for my pre-workout loading, thanks to the creatine and carb blends. Very early in my powerlifting career I learned all about failure.
During the first two years of my powerlifting career, I lost every competition that I entered. In some meets I was a good two hundred pounds behind going into the deadlift. Heck, some lifters could probably have beaten me without even deadlifting.
There was a joke going around that the AAU was going to ban me from competition because I was impersonating a powerlifter—I think it was a joke. Through my experience, though, I learned that failure is not fatal. I learned you should not take it personally. I learned that it need not be a permanent condition, and I learned that you can learn a lot from failure. Although I was not blessed with physical skills, I was blessed with a positive attitude and disproportionate amount of resolve.
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I never doubted that things would get better for me as a lifter, that my dreams would eventually be realized and that success was simply the manipulation of failure. You will never be good at powerlifting. There is always a positive to everything. I learned this, too. A positive attitude may not solve all your problems, but it will irritate the hell out of enough people to make it worth the effort.
So, why not expect good things? I believe our efforts tend to match our expectations, and I have also come to understand that things have a way of turning out exactly like you expect them to. Why not think the opposite way? When people say that something is impossible, what they are really saying is that it is impossible for them.
Do you remember what our Lord said in the Bible? The truth is that we are limitless. We have the power to do whatever we want to do. Nothing is beyond the scope of man. There is nothing that is inconceivable, nothing is insurmountable, and there are no limits for man. People who believe they can move mountains do, and the ones who come in wallowing in self-pity, already curled up into an emotional fetal position, not expecting good things to happen If failure is like biting off more than you can chew and then choking on it, perseverance is biting off more than you can chew and then chewing it.
Perseverance is of paramount importance when dealing with failure and adversity. You have to think positively. You have to believe that you can still achieve your objective, provided you persist.
You have to rid yourself of negatives. Nothing is hopeless, nothing is impossible. Such self-defeating words are for fatalists, not intelligent people. As pathetic as I was initially as a powerlifter, I never thought about quitting.
There was something so challenging and so intriguing to me about matching my skills against other lifters that I never even entertained the thought of quitting. Maybe I liked the thought of just being around athletes who possessed extraordinary power and skill. And just maybe, it was my deep-seated belief that if these guys could do it, so could I. As bad as I was during the early part of my career, I competed frequently.
I looked at competition as a learning experience. I realized early on that I was not very knowledgeable about lifting, but I was smart enough to recognize that. During competition I was like a sponge, observing and absorbing everything that was around me.
Oh, and I would ask questions—lots of questions. I could put up with any embarrassment in exchange for all the experience and knowledge I accumulated. I was a great observer and a magnificent listener, and because of those two traits, I learned a lot that I never would have learned.
From speaking comes repentance. I had some really great teachers: For me that was what it took to be successful Nothing worth having comes easy or naturally. They look for opportunities. They know that there is always a way to make things work out. Think about this, it took Thomas Edison almost ten thousand unsuccessful experiments before he invented the light bulb.
Steve Young sat on the bench behind Joe Montana for seven years before he got a chance to start for the San Francisco 49ers.
And listen to this, Joe Tanner spent seventeen years in the minor leagues before he was brought up to the major leagues. It took me three years and eleven competitions to win a contest, but I did win. Be assured that God is with those who persist patiently.
Note also that tough times never last, but tough people do. Straps are also used, as help with deadlift in case of a weak grip but are not allowed by any federations in official competitions. Belt is the only supportive equipment that is allowed by all federations in raw competition. The use of supportive equipment distinguishes 'equipped' and 'un-equipped' or 'raw' divisions in the sport, and 'equipped' and 'unequipped' records in the competition lifts.
The wide differences between equipped and unequipped records in the squat and bench suggest that supportive equipment confers a substantial advantage to lifters in these disciplines.
Supportive equipment should not be confused with the equipment on which the lifts are performed, such as a bench press bench, conventional or monolift stand for squat or the barbell and discs; nor with personal accessories such as a weightlifting belt that may allow greater weight to be lifted, but by mechanisms other than storing elastic energy.
Principles of operation[ edit ] Supportive equipment is used to increase the weight lifted in powerlifting exercises. This garment deforms during the downward portion of a bench press or squator the descent to the bar in the deadliftstoring elastic potential energy. Squat suits may be made of varying types of polyesteror of canvas.
The latter fabric is less elastic, and therefore considered to provide greater 'stopping power' at the bottom of the movement but less assistance with the ascent. Knee wraps are made of varying combinations of cotton and elastic.
A squat or deadlift suit may be constructed for a wide or a narrow stance; and a bench shirt may be constructed with 'straight' sleeves perpendicular to the trunk of the lifter or sleeves that are angled towards the abdomen.
The back of the bench shirt may be closed or open, and the back panel may or may not be of the same material as the front of the shirt. Similarly, 'hybrid' squat suits can include panels made from canvas and polyester, in an effort to combine the strengths of each material.
Powerlifting - Kasson-Mantorville High School
When two or more panels overlay one another in a piece of supportive equipment, that equipment is described as 'multi-ply', in contrast to 'single-ply' equipment made of one layer of material throughout. RAW during this time frame however was looked upon as a beginners stage by the elite lifters in powerlifting.
This contest became the turning point in raw lifting. It was a crucial contest that gathered the best lifters under one roof regardless of gear worn to compete without equipment. RUM spearheaded raw lifting into what it has become today. The IPF does not allow knee wraps in its unequipped competitions and would thus be considered 'modern raw' but the IPF does not recognize the word 'raw.
Some lifters purposely wear knee sleeves which are excessively tight and have been known to use plastic bags and have others to assist them get their knee sleeves on. This led to the IPF mandating that lifters put on their knee sleeves unassisted. Equipped lifters will wear a squat suit, knee wraps, a bench shirt, and a deadlift suit. These four things are what separate equipped lifters and raw lifters. A squat suit is made of an elastic-like material, and a single-ply polyester layer.
This allows a competitor to spring out of the bottom of a squat called "pop out of the hole" in Powerlifting circles by maintaining rigidity, keeping him or her upright and encouraging their hips to remain parallel with the floor. This allows lifters to lift more weight than would normally be possible without the suit. There are also multi-ply suits giving the lifter even more rigidity, like that of a traditional canvas suit, with the same pop as a single-ply suit or briefs.
Even though knee wraps will be a sub-classification of raw lifting it will still be worn by equipped lifters. A raw lifter who would squat in knee wraps will have the weight lifted noted as "in wraps" to distinguish this from the other raw lifters. Knee wraps are made out of the same, or very similar, elastic material as wrist wraps are made out of. They are wrapped around the lifters knees very tightly with the lifter usually not being able to do it himself and needing someone to assist them in doing so.
The knee wraps are wrapped in a spiral or diagonal method. The knee wraps build elastic energy during the eccentric part of the squat and once the lifter has hit proper depth the lifter will start the concentric part of the movement releasing this elastic energy and using it to help them move the weight upwards. It gives the lifter more spring, or pop out of the hole of the squat resulting in a heavier and faster squat. For the bench press, there are also single-ply and multi-ply bench shirts that work similarly to a squat suit.
It acts as artificial pectoral muscles and shoulder muscles for the lifter. It resists the movement of the bench press by compressing and building elastic energy. When the bar is still and the official gives the command to press the compression and elastic energy of the suit aids in the speed of the lift, and support of the weight that the lifter would not be able to provide for himself without the bench shirt.
In order to achieve proper tightness and fitting the lifter must be assisted when putting the bench shirt on for it is not possible to be done alone. For the deadlift suit, there is single-ply and multi-ply as well.
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The elastic energy is built when the lifter goes down to set up and place their grip on the bar before lifting even starts. The deadlift suit aids in getting the weight off the floor, considered to be the first part of the movement, but not very helpful on the lockout portion of the deadlift, known as the second part of the movement.
Classes and categories[ edit ] Most powerlifting federations use the following weight classes: Age category is dependent on the year of the participant's birth. For example, if the participant turns 18 years old in January, he or she is still considered a Sub-junior until the end of that calendar year. Other federations typically break the Masters' categories down to 5-year increments, for example,etc. Some federations also include a sub-master class from Grip[ edit ] There are multiple types of grip in powerlifting.