WFAC Fun

Posted on November 3, 2009 by Justin

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.

Picture Time

Posted on November 2, 2009 by Justin

Well, Halloween was a success. Too much of a success. I’m only gonna post some pictures because my brain is still recovering. The pictures I have are pretty good, so keep them coming.

This here is Stephen from Cincinnati. As you can tell, he’s got it goin’ on.

Nice use of the stache and ladies.

Tossing women over his shoulder!

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These pictures are from some Air Force guys in Las Vegas at Nellis AFB. The gentlemen of the 58th RQS had a “wear your costume to work” day in their unit. All in a day’s work.

275 on the bar, and looking good too

Think of happy thoughts -- 275 on the bar

Chucky is handling 325 like the homicidal maniac he is

Halloween Delight

Posted on October 30, 2009 by Justin

Your Halloween present: 70’s Big t-shirts

I was in tenth grade the first time it happened. I un-racked the bar on my front deltoids with my elbows high. I stepped back a few feet, got my stance set, and squatted down. I heard a very peculiar ripping sound, and then a quasi-delightful breeze tickled my butt crack. It took a minute or two to realize that I had blown out the back of my boxers front squatting. That was the first time my ass became too big for the clothes I was wearing.

Fast forward until a few months ago. We were in Salt Lake City to work a barbell seminar and I squatted down to pet a sweet ol’ chocolate lab at the gym and…

Squatting + 70’s Big = Jean Rippage

Right when it happened I was shocked. The jeans made a cartoon-like ripping noise and I just looked up and said, “70’s Big”.

I tell ya, folks, nobody said 70’s Big was gonna be easy. I’ve ruined several pairs of boxer briefs — blowing out the butt crack just like tenth grade. I’ve ripped the seams on numerous spandex compression shorts. I’m outgrowing the athletic shorts that I bought for when I was outgrowing my old athletic shorts. I had to move up a t-shirt size. None of my pairs of non-ripped jeans really fit, specifically in the butt and crotch region (zing!). And I was already 195 when I fit into these clothes!

It’s a badge of honor to accidentally (key word here) rip through old clothing. How many seams have you busted today?

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Happy Halloween to all of you. I fully expect you to present me with awesome pictures of you in 70’s Big attire throughout the weekend. Keep in mind you can still wear it while you train on Friday or watch football on Saturday. My present to you? The first 70’s Big t-shirt. Without further ado…

Front image of t-shirt

Back image of t-shirt

The front of this shirt is emblazoned with the image of both 70’s Big co-captains, powerlifting Doug Young and weightlifting Anatoly Pisarenko. The back has the classic WFAC image of Pisarenko embedded in the website address. Men’s sizes will run Large, X-Large, XX-Large, and XXX-Large. Men: be sure to get a size bigger so you can force yourself to grow into it. Female sizes will run adult Small and Medium. Ladies: only wear this shirt if you’re serious about attracting a 70’s Big Man.

Here is the store link for Men’s Shirts and Women’s Shirts.

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Don’t forget that Rip will be doing an online radio interview with IronRadio.org. Here is the link to listen and submit questions to Rip, or any of the show’s hosts.

Halloween 70’s Big Challenge

Posted on October 29, 2009 by Justin

Formal request for chicks in 70’s garb begins now

I have a buddy named Cliff who weighed a ridiculous 180 pounds with a 6’2″ frame in July. Now he’s a 220 pound stallion (that’s right ladies). After training last night, Cliff, our friend Spence, and I were chatting in my office. Cliff was sitting on an old wooden chair. Little did we know that it began to buckle because of the sheer masculinity that was upon it. Cliff shifted his weight, broke the chair, and as he fell to the ground he yelled, “Hey-yo!”. Spence, who had just painfully PR’d on deadlift laughed and said, “Way to go fatass.”

Chasing 70’s Big may or may not make you accidentally break things.

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Ladies and gentledudes, this weekend marks the first 70’s Big Halloween Challenge. I hope you all take this beautiful opportunity to dress up in some killer 70’s Big garb. I realize we can’t all be Johnny Spuke, but you can still look awesome. Here are some keys to a solid 70’s Big outfit (it isn’t a costume if it’s your normal style):

short shorts
long socks
mustache or beard
long hair
small singlets
chops
weighing above 200 pounds

Stick to these simple guidelines, and you should be fine. Ladies, please get in on this too so my inbox isn’t flooded with a bunch of dudes in short shorts. Please?
For more costume ideas, see the following picture:

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The epitome of 70’s Big

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Chuck B sent me some pictures of his “Bacon Explosion”. Nice.

Sausage meat wrapped in bacon

Pre-bake. Notice the criss crossing complexity.

Ask Mark Rippetoe

Posted on October 28, 2009 by Justin

Rip has agreed to do an internet radio interview with IronRadio.org this Friday with a topic of “How To Get 70’s Big”. You can click the link below to submit a question to Iron Radio to ask Rip.

EVENT: Iron Radio With Mark Rippetoe

TOPIC: How to Get, 70’s Big

DATE & TIME: Friday, October 30th at 2:00pm Eastern

FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)

TO ATTEND THIS EVENT, CLICK THIS LINK NOW…

http://instantTeleseminar.com/?eventid=9738822

As Well Visit http://IronRadio.org for past episodes and other great pod
casts.

It’s going to be a great show and remember we are all about audience participation. Go enter questions NOW!! at the link above then you can listen in real time, enter more, or come back and listen to the recording to see if your question was answered. Questions can be on anything for anyone, the guest or any of the hosts.

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Check out the hip drive on this 1,034 pound squat:

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Here is yet another video of my friend AC. The little bastard just keeps getting stronger. In this video you see his last set of benching 330 lbs for three sets of five, then you see him press 220 lbs for three sets of five, and deadlift 515 for a triple. The bench was done on a different day, and the press and deadlift were done after squatting one set of five at 465. Oh, and yesterday he pressed 225 for three sets of five.
Fuck you, AC.

AC Bench, Deadlift, Press from A.C. on Vimeo.

T-shirts are supposed to be finished printing soon.