Mark Brown really is crazy
Zach. Finally an adult male at 210 lbs
If you missed Rippetoe’s interview with Iron Radio, you can find it here.
Rip didn’t have some of his facts straight about some of the lifters here at the WFAC. Zach is one of the guys mentioned in the interview who has had a lot of success since he’s been at the gym. Zach has been training here for 9 weeks, and here are his actual numbers (all lifting numbers are for three sets of five, power cleans are five sets of three):
Body weight: 162 –> 210
Squat: 155 –> 295
Press: 85 –> 125
Deadlift: 225 –> 285
Bench: 165 –> 197
Power Clean: 50 kg –> 70 kg
The program he used was the standard linear progression that is outlined in Starting Strength. Zach eats a lot of food, drinks a lot of milk, and has gone from a guy who is 90’s Small to a guy on a quest to 70’s Big. Oh, and for all of you confused critics, he may have gained 8 pounds of fat, but I doubt it’s that much. Well worth it for the increase in strength, size, and muscle mass.
If you have anybody that has had a lot of success with gaining strength and bodyweight, send it on in.
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Someone wrote in and requested a video of me doing some power cleans. I had meant to film my training today when I power cleaned and jerked 140 kg for five singles, but I forgot. Instead, I filmed the second set of squats I did immediately following the C&J. Notice the Pacifico-style glasses and socks. If you want to send in some videos of you or anybody that you coach lifting, send it on in.
Fuckin” Mark Brown…
Never lifting without tall socks ever again after that performance.
I used to watch Ronnie Coleman videos before I worked out to get pumped up, but now I watch videos posted to this site. Its much more motivating to see guys making natural gains and being able to lift heavy ass weights.
What kind of rest are you taking between those sets at 445? I did 410x5x3 yesterday and had to rest nearly 20 minutes between sets to un-jello my legs. I”m also interested in seeing that 140kg C&J. Impressive!
Brandon, I think I rested about 7 or 8 minutes (I can feel when I am ready, I don’t have to time it). When I normally do 5 sets of 5, or when I was at the end of my linear progression earlier this year, it is more like 10 minutes.
That”s some amazing progress, now all he needs are some high socks and some facial hair :)
Not being critical here, I”m genuinely wanting to find out:
Those squats look high to me. You know what you”re doing, and that to go lower means relaxing your hamstrings. Maybe it”s the perspective, but I can”t see the hip crease descending below the kneecap.
When I was looking at my squats recently, they looked pretty similar. To go any lower means relaxing my hammies a bit, which kills the tightness and strength. But they just look a touch high.
So, are ”our” squats too high? Or is ”hip crease descending below the kneecap” not the right measure?
tescott, the 5th rep was probably high. Looking at my hip crease would be a mistake because I have a very large ass with very large thighs. Instead someone would have to visually see where my acetabulum (hip socket) is. Some coaches say that the angle that you observe it is relevant, but I’m no film expert. Rip and I thought the last rep was high when we saw the video, but there is no way of telling from the video.
With that being said, nobody is perfect, and this is why these things must always be coached. My form degrades over time when I don’t have Rip coaching me. And the set was rather fucking hard after doing the clean and jerks — my posterior chain was toast.
And on a side note, the glasses were sort of falling off my nose. I think they screwed with my depth perception. It was a weird, spur of the moment thing.
Why Zach”s squats higher than his deadlifts?
Gal, Zach also had an issue with the deadlift. It took extra attention and coaching to get this lumbar ordeal figured out. By the time he finishes the linear progression, this will have ironed itself out. The deadlift is back on track and progressing like normal now.
Gal: on a novice program, trainees squat more frequently than they DL. More frequent practice results in improved neurological development (in that lift) as well as improvements in actual strength.
Tescott: I was standing about 24″ from his left glute. The squats were not high, but they were close. If you have watched Justin squat, he usually buries them. The PC&J took a lot out of him. He mentioned tight hammies before the set, and he was borderline on rep 2 of the previous set (it”s always rep 2, isn”t it?).
If your hamstrings are jazzed going into squats (from plyo/speed/OLY work), your depth will suffer. You won”t relax your hamstrings, so you won”t get the benefit of the stretch reflex at the bottom. Your quads also get in on the conspiracy. They tighten early and slow your descent. It”s as much mental as it is physical, and it usually results in more soreness in the quads and knees the day after.
crazy job , fucking shit that”s some intensity.
Way to go Zach, hard work pays off. 50lbs in 9 weeks and 140lbs on the squats, SS kicks ass.
Justin, that”s beastly man, and 140kg PC&J is just sic. Are you competing in the upcoming meet Rip talked about during the interview?
There is no way I can watch you lift with spotters and still take you seriously. Man up Justin.
William Arnold is never serious about anything. I hope this clears it up.
Out of Curiosity, Why can”t you take Justin seriously with Spotters?
Justin- I can”t seem to be able to comment directly on it but I really liked your article, “Do Hard Things”. I”ve thought about that Rip story in there a few times already when the weights were feeling heavier than normal and forced myself to man up.
All you guys kick ass, thanks for making the site and posting your vids, it”s inspiring to see yallz putting up the BIG weight. AC you”re so strong I want to break your arm to slow you down you fucker, but it would probably take two of me just to do that. Keep on bringing it
Justin – hell of a set! What kind of weight belt is that? I”m looking at belts for an upcoming PL comp and am torn between a 10 or 13mm thickness, along with the various buckle styles (single or double prong vs. lever buckle). I am thinking a red/white/blue belt would be the ultimate 70sbig belt…maybe you can get a group buy going? ;)
Jacob, the belt was given to me by Rip. My understanding it is from elitefts.com — they have good belts. Mine is a single prong buckle. I am on the brink of outgrowing it though — I am on the second hole. If I do, it will be a sad day indeed.
You”re right. 5th rep looks high. It didn”t seem like it yesterday, though. By the fifth rep, I watch your chest more than your depth (safety thing, also to make sure you don”t pitch forward). Wow, this all sounds a bit gay…
thanks guys! awesome work Justin.
Hey, I”d love to know what Zach”s daily diet consisted of…other than “a lot of food and a lot of milk”…I”m at 155 and want to get to the other side of 200 for once in my life.
a bit more depth please good sir!
Excellent work Zach and damn impressive lifts Justin!
Just got the 70s big shirt in today – Looks excellent! And I definitely have room to grow…
I finally weighed in at 220lbs today. I also squatted 370 for 3 sets of 5.I rewarded my self by ordering a belt from elitelfts.com. Life is good.
Awesome progress MAD. I”m just at about 210, but my squat is about 100lb below yours! Which belt did you order?
The econo one. I highly suggest you call them up and talk to them before you order. The guy I spoke to was really cool, funny, and he made sure I didn”t buy anything stupid.
My wife is about to hate you and love you. She”s going to hate the money I”m about to spend, but will love you for me cooking all the time.
Thanks!
So I posted this one (^^) in the wrong one.. sorry. :)