Hope you had a great week. It was pretty quiet on the site, but hopefully you caught Justin’s Memorial Day post. Probably best to go re-read it anyway. Since there weren’t very many posts, that gave you less time to read, and more time to lift. Make sure you post your PRs that resulted. There seems to be quite a few people competing this weekend (myself included), so everyone, please: Seek and Destroy.
Mike didn’t have enough Q to make a Q&A this week, but he weighed in on something I personally think is really important. Watch, listen, and see if you agree.
Entertaining stuff has been sent in. Here’s some of it.
Brooks Conway’s buddy John Rivas squatted 793 at IPF Jr. Worlds last year, and has finally shared his secret with us mere mortals. Behold: The Ultimate Squat Setup.
This might be the perfect demonstration of intensity and mobility coming together for ultimate lifting domination. This is a HIGHLY ADVANCED move – I suggest using a basic linear progression on your setup for quite some time before advancing to a weekly linear periodization, then tapering for 6-8 years and using an American Wave method before finally giving this a go. You’ve been warned.
Reader Dimitri sent in a couple pics of his 70sBig face – this was the best. He said something about being in Canadia in it, but we’ll let that slide this time, because he mentioned that many beers were consumed in the process of celebrating some sort of “hockey” victory. I guess that’s like football with funny accents?
I also had some great pics of young future-70sBiggers submitted by dads and uncles, but sorry guys, I’d feel weird about posting pics of kids. I still thought the pics were cute, though. Made me want a dog.
Last Friday, I recounted the soon-to-be-legendary story of our buddy Ryan Carrillo showing up to IPF Bench Worlds and bringing home the gold on his final attempt. He got back in the states last night, and there was a news crew waiting for him at the airport – he’s a pretty medium deal. We’ve already heralded his achievements on this site, but showing some love to the news stations that cover this is only going to help them believe that powerlifting IS news. So, uhh, click these links, and let’s make one more small push to getting powerlifting the recognition it deserves. And if you don’t click the links…Ryan might just eat you. So do it. KENS5, KSAT12
Justin will be back writing SOON for everyone’s amusement. Til then, just lift more, and keep your short shorts on. It’ll be worth the wait.
Take a deep, luxurious breath. How does it feel? Normal? It should feel both normal and abnormal.
It’s normal because it’s the same as the million of breaths that have come before it. You’re an American breathing freely whilst pursuing your life’s happiness. Yet it’s abnormal and weird because the only reason you’re content taking that breath is because there is man or woman who has earned it for you.
An American soldier has pulled on his boots, shouldered his ruck, and squeezed the grip of his rifle, sweating. This man forfeited his freedoms, left his family, and sacrificed his youth. This man did all of this, yet is hardly compensated for his sacrifices. In fact, he is often shunned for going out of his way to choose this fate.
Yet, this man is the reason you are able to take your next breath, the reason you can wake up in the morning and do whatever you damn well please. This man protects the richest of the rich, yet also enables the dredge of society to suck the teat and be rewarded for sloth. He’s the reason that a bar fight, this website, or a children’s spelling bee can exist. His sacrifice is blind to the recipients’ outcome, yet it is all-encompassing nonetheless.
You may have known the man with the rifle, yet he has existed for more than 200 years and he gives you this next breath freely. You are free to do whatever you want with that breath, but it’d be a disgrace if it wasn’t spent doing everything you can to be the best person, father, brother, friend, son, worker, or stranger that you can. Your last breath was a freebie; now earn your next in honor of those riflemen who make breathing possible.
Ladies and Gentlemen of 70sBig, I interrupt your regular PR Friday programming. I’m writing this at 5am on Friday morning. Why? Because I wanted to write this post to kick off Memorial Day Weekend while watching our buddy Ryan Carrillo represent the United States of Awesome at IPF Bench Worlds. First and foremost, Memorial Day is about honoring and respecting our soldiers, especially those who have fallen in support of our country. It’s also about being a patriot, and being proud to be an American. It’s only fitting that Ryan is off in Lithuania flying our colors proudly for us on the World stage.
While my first pot of coffee brewed this morning, and I desperately tried to get the sleep out of my eyes, Ryan opened successfully at 267.5kg, putting him in 2nd place in the Jr 120+ kg category, 7.5kg behind a Russian for first, and 7.5kg ahead of the Czech lifter. He knew going in that the Russian would be his main competition, and I even texted him some choice words about it ahead of time. He called for a 10kg jump for his second; the Russian called for a 7.5kg jump, narrowing their gap. Ryan might be too young to remember the cold war, but this battle still seems appropriate.
I am glued to the stream, which I have connected to my big-ass TV and surround sound (America!). I get chills every time the Lithuanian chick says Ryan’s name over the streaming broadcast. He presses his second attempt, 277.5kg, a bit slowly, but gets 3 white lights. The Russian’s 282.5 is a bit quicker and also gets white lights, narrowing his lead to 5kg.
They both call for 290.0kg (640lbs) on their third. This is what he told me he wanted in our first discussion on the topic back in February, so I probably should have seen it coming. He hit 280kg at Collegiate Nats on his final attempt (after missing it on his second at that meet), so this is a big one – a meet PR for sure. The Russian calls for the same 290kg. Rammstein plays in the background, because Lithuania.
The wait seems like forever – I imagine Ryan behind the stage, knowing he has half of Texas staring at computer screens well before their normal waking time, waiting to scream and yell in support of his final lift – trying to will him to victory. His facebook feed is alive with support. His spotify playlist simply called “meet” ominously looms on his facebook wall. He is connected, even across the world, but I know that his mind is locked in on what he came here for – the win.
Five lifters in a row have failed their third attempts as the bar climbs from 245 to 270. My coffee is finally kicking in, and my blood pressure is climbing. I get a text from the other room asking me to turn down the volume of the stream. I oblige…barely. I start to think the Lithuanian announcer chick sounds kinda hot, but I secretly hope her shitty pronunciation of Ryan’s last name is fueling his inner rage on the other side of the world. I change my mind about the volume of my internet stream, turning it higher and insisting that my lady friend come in to watch Ryan, because it just feels like something big is about to happen. She grumbles and stumbles her way to the couch.
Suddenly, the Czech hits 277.5 to bump Ryan into 3rd, based on bodyweight. Next, the Ukraine lifter hits 280kg to bump Ryan into fourth, off the podium. When you’re in a meet, you don’t think much about these things, but as a spectator, everything suddenly feels like it’s slipping away. I watch the attempt board closely, and am appreciative of how responsive and quick it is on my browser. The attempt chart shows that Ryan lowered his 3rd to 285. Still a PR, but is he just trying to get back on the podium? I don’t know.
285kg is loaded, and Ryan storms to the platform. I imagine it is shaking under his weight. He’s locked in, mentally, of that I have no doubt. I can practically see lasers coming out of his eyes. But during his setup, he discovers the height of the racks are incorrect for his giant frame and long wingspan. He shows the liftoff guy, who quickly fixes it, but I briefly worry that his concentration might be shaken.
Ryan quickly gets in position anyway, brings the bar low and tight, and presses it. It moves quickly off the chest, but there’s a subtle dip on one side – subtle enough for me to yell “TWO WHITES!” at the screen, as more of prayer than anything. I was wrong – he gets all three whites, ending his day perfectly, hitting a huge PR in the process, and putting him temporarily in first place for the first time of the meet.
The Russian lowers his 3rd attempt to 287.5, enough for the outright win, though tying Ryan’s 285 would still get him the gold based on bodyweight (The Russian is about 20kg less 70sBig than Ryan). I’m a little let down after such a triumphant 3rd by Ryan, thinking the win might slip away, because the Russian’s lifts have all been quite strong. The Russian brings it low – “too low!” I yell at the screen! – and explodes with a ton of speed off the chest. I hold my breath – the lift is impressive, and quick. He’s a strong fella. But then the bar dips. He completely fails to lock it out. Three reds.
After jumping up and down and screaming (it’s still not even 6am), I kiss my lady friend, who I dragged into the room to watch this. She beams, and we both know that he’s done it – Ryan Carrillo is now a World Champion.
Could it be more fitting that this happened going into Memorial Day weekend? Ryan’s years of hard work, finally paying off on the biggest stage of his life so far, in his first opportunity to represent Team USA at a World event. In the medal ceremony, he towers over everyone before he even steps on the podium. He has proudly represented his country, his state, his family, and his friends. I know what kind of patriot he is, and how much this means to him – I know that the timing is not lost on him. As the Star Spangled Banner plays, and Ryan covers his heart with his right hand, I see tears forming in his eyes. Strong men also cry…strong men also cry.
I’m proud of you, brother. From all of us at 70sBig, thank you for representing our country so well this weekend. You done good.
Sorry for the quality of the photos – they are cell phone pics of an internet stream, what do you expect? Go ahead and post your PRs in the comments as you normally would on Fridays. I have some reader-submitted pictures and videos, but will hold them until next Friday’s PR post. Stay safe.
Today’s article is a submission by my lady friend, Jessica, who you’ve read about before on here. Remember that thing I wrote about talking to people stronger than you? She used that as motivation to reach out to several of her gal-friends in the powerlifting community and spoke with them on the phone for some time about what motivates them, what goals they have, and then put together this summary for everyone to read and consider. I probably should have put this up yesterday for “Ladies’ Monday,” but I was busy bench pressing all day. – Jacob
Many of us gym rats have a routine, schedule, program, and social circles that our lives revolve around, but it hasn’t always been that way for most of us. Successful lifters have taken control of their schedule, responsibilities, and nutrition as they strive for improvement. Others are still struggling to figure out what works for them. Believing “I’m not as strong anymore,” “I’m getting too old,” and “I can’t win” are lies told to you by failing mindsets. What do most professional athletes have in common? Self-confidence. Some would say egos. Tap into your inner ego and know you can accomplish your goals.
This article will discuss different kinds of motivation and reasons why you should train hard. First, we will talk about extrinsic or “brotagonistic” motivation. Unfortunately, most people in the gym pumping iron have a perception from society of being meat heads or douche bags yelling obscenities at each other. “Don’t be a pussy!” might actually work for some. If being embarrassed of missing a rep in public motivates you to push past your normal threshold then, by all means, partner up with someone who can provide you with that Brotagonistic motivation.
If that doesn’t work for you, then maybe you are intrinsically driven. This type of person usually is successfully inside and outside of the gym because they are Type-A and goal-driven. These lifters usually follow a rigid program, strict diet, and are good at time management. But, the best characteristic of this type of person is their ability to apply importance to everyday activities to meet their goals. For instance, a good example of this is Carissa Stith, who I met last year at Raw Nationals. She is a very competitive powerlifter, crossfitter, strong woman competitor, and almost superwoman. She is a Product Manager by day, Crossfit Strength coach for Crossfit 1525 before and after work, and an editor for Horns Unlimited. Being competitive at the national level is a big driver for Carissa. This kind of motivation also applies to me. I don’t want to be mediocre. I want to be at the top level at everything. Qualifying for the Arnolds and being a US Powerlifting team member are some of her most recent goals that she will accomplish this year. To compete at this high level, she maintains a strict diet, rigid sleep schedule, and doesn’t miss workouts.
This example spills over into my next point: Is there a correlation between your training and your life choices? DUH! Everyone knows if you eat like crap, you feel like crap, and therefore, you train like crap. Nutrition can play a very important role in your body’s performance. At a certain age, you will come to decision points on what is important. When you are motivated to train hard, then you stay true to your nutrition plan, sleep schedule, and other lifestyles choices that affect your lifting. This can also work vice-versa. If you are making your lifestyle a priority, then you have more energy and therefore, train more often and can train harder. Another good example of life choices is Candice Hodges. She is a full-time dental student, wife, blogger, and petite powerhouse! Her motivation comes from her own competitiveness. She wants to be the strongest girl in the gym….period. She recently wrote an article about her paleo lifestyle that fuels her body.
Set yourself up to succeed! As a dedicated lifter, it will be important to create achievable goals while maintaining your life responsibilities (Editor’s Note: I teach my lifters to use SMART goals). Set manageable expectations. Improving your meet total 200 lbs in 6 months might be unreasonable. Increasing your total 10-15% in a year is more manageable and will compile over time to produce big numbers. Once you have set your goals, you can commit to a training plan to achieve those goals. Hopping between programs will put you in situation where you are constantly chasing your tail. Always resetting or dealing with injuries can stunt your improvement. Find a program that works for you and stick with it. Being consistent will set you up for success more than some magic program. Sometimes, that even means paying for a consultation to have a trainer tailor a program to your specific needs and body movements. If you don’t chose to do that, you can leverage virtual communities that support your interests in weightlifting, powerlifting, crossfitting, curling, running, etc.
In my closing points, I will give you some takeaway thoughts. Haters gonna hate! Let if fuel you. Find whatever works for you and tap into your motivation “fountain.” Take control of your training and get ALL THE GAINZ!
Did you have a good week? I hope you had a good week. I hope you hit a couple nice PRs, and I hope you tell us about them below.
This week, I put up an article about coaching the sumo deadlift. I also pulled the short-shorts article out of the archives, because dammit, it is Time. Gotta love the summer. I already have weird tank-top tan lines, which is like a badge of honor. The teardrops are slowly crisping up to a nice golden brown, too. Tanning PRs count as long as you’re in the process of getting more jacked.
Mike answered all the questions he could find in another Q&A video that also features his dog. Hit him up on our facebook page if you have more questions. If the person with the labrum tear wants more info, they can hit me up – both mine are shredded and even when I had my left AC joint scoped, they didn’t repair that one. Have fun with that.
Additionally, the USAPL Women’s Nationals (single-ply equipped lifting) is this weekend. Check out http://www.usapowerlifting.com/ for a schedule and livestream, and to see 150lb females out-squatting you, by a lot, if you need that kind of brotagonistic motivation, or just enjoy watching awesomely strong ladies compete.
Our friendly neighborhood giant Ryan Carrillo is headed to Lithuania for IPF Bench Worlds next week. Give him a good-luck shout-out on our facebook page as he goes to collect some hardware for Muricuh’.
That’s all I got today. Say something entertaining in the comments. I ran out of face submissions, but here’s something topical, sorta:
2/10 – One point for the tank top, one point for the shorts…no points for the 70sBig face attempt. Needs practice, or possibly a heavy Magnesium dose.
