Pot Roast Explanation

Note: It’s kind of difficult to link to another post on WordPress because if you publish the post you want to link, it will show up as the recent post on the home page. If anyone knows a way around this, let me know. Since I A) don’t have much time to write a post, B) talking about building quality food is important, and C) this didn’t get posted yesterday, I’m going to use it as the Wednesday post.

Note 2: The TSC is this month’s challenge, and it isn’t all that hard to do. This is how you do it, and this is where you post the results.


The following is the text from an e-mail Harrison sent me.
This is a very simple, base version of the recipe. Feel free to experiment and add your own flavors. A few ideas I’ve tried: more spices like cumin, cayenne pepper, carraway, etc. Different cuts of meat. Different varieties of potatoes.

Ingredients:

* Two huge pieces of beef (round eye, chuck, it doesn’t really matter. Get whatever is cheap.)
* Rosemary and Thyme (fresh is better, dried is OK)
* 10 cloves of garlic, minced
* 1 large white onion, minced
* salt
* pepper
* Beef broth or stock. You’ll need enough to cover the meat in the pot. Somewhere around 32 oz. Make your own with spare bones and trimmings from other meals if you can.
* 4 cups white mushrooms
* 8-12 Yukon Gold potatoes
* 2 sticks of butter
* 1 cup of whole milk
* 4-6 handfuls of broccoli
* 2 tomatoes
* Olive oil
* Red wine
* Blue Crushed Velvet Suit
* Silver Medallion with Male Symbol
* Italian Leather Shoes
* Burt Backarat Plays His Hits Vinyl Record

Start by heating a large pot (cast iron if you have it) on high. While it’s heating, rinse and pat dry the beef, then liberally season it with salt and pepper. Sear each side of the beef in the pan. Be patient. After like 45 seconds you’re going to want to turn it. Don’t do that. Give it a good 2-4 minutes/side. Set the oven to 350 F.

Add the broth, half of of the garlic and half of the herbs. No need to chop the herbs, just give them a good smash with something to get their juices flowing. I recommend using some kitchen twine to tie them all together for easy retrieval later. Cover and put in the oven for 3 and 1/2 hours.

Have your wife/roommate ensure that the house doesn’t burn down while you go to the gym.

Return from the gym and drink 1/2 gallon of milk and a sandwich. Then move on to beers, either Natty Boh, or a solid Brown Ale if it’s been a good year.

Chop the potatoes into equal sized cubes. At the 3.5 hours mark, put the potatoes on the stove and cover them with water. Add about 2 tsp salt to the water. Turn on the burner and boil for 20 minutes.

Remove the lid from the pot and give everything a stir. Add the mushrooms, remaining garlic and half of the onions. Optional: add carrots, celery, cabbage, and/or whatever you want. If you add these extra vegetables, don’t add the mushrooms; instead, sautee them with some of the broth for about 15 minutes, until they’re shrunk and soft.

After 20 minutes drain the potatoes and get rid of as much water as you can. While they’re draining, heat two sticks of butter in a small pan. Add some olive oil too, to prevent burning. Once it’s melted and hot, add the rest of the onions and garlic. De-stem and chop up the remainder of the herbs and add them in too. Put the potatoes back in the pot and put it on a medium burner. Add about a cup of milk and then pour this mixture into your potatoes. Mash it all together. Add more salt and pepper, as desired.

Also while the potatoes are draining, chop up your broccoli and tomatoes and coat them with olive oil, herbs, salt and pepper. Put them into a steamer but don’t turn it on yet.

Once the uncovered pot has been in the oven for 30 minutes, remove it and turn off the oven. Carefully remove the beefs and put them into a bowl and cover. You’ll want to let them rest for 10-15 minutes.

While the meat is resting, turn on the steamer. As soon as the broccoli turns a deeper green and the tomatoes are soft, remove them from the heat.

While the vegetables are steaming, get your mushrooms out of the broth using a strainer and put them into a pan. Add some red wine and broth to the pan and heat for about 5 minutes, until the sauce is reduced.

Put this mixture into a blender and blend until smooth. This is the gravy.

Slice the meat from one corner to another, against the grain. Get a huge plate and build up a nice bed of mashed potatoes. Put some of the vegetables on one side and the meat on the other. Smother with gravy. EAT IT ALL. I like to have a few fruits after the meal.

Suggestions welcome.
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Get strong so you don’t have to be the recipient in the last panel of this comic.

Pot Roast

70’s Big reader Harrison shows you how to make pot roast. Finally, some more recipe submissions. I’ll ask him for a cliff notes in case you don’t watch the 9 minute vid.
Edit: I forgot to note that the quote that I was credited with in the video was said by Gant.
Edit 2:You can find the recipe explanation here (let me know if this link doesn’t work).



What other hearty meals do we need to see?

Quickie

Rachel answered my call of women sharing their photos/videos/stories. She’s gained something like 20 pounds (she can explain) and hasn’t gotten “bulky”.





A Facebook status quote from some guy I’ve never met named Alex:
Dear Women Everywhere: unless you have big hairy balls, lifting weights will not make you bulky any more than it will make you grow a beard. In fact, lifting weights will make you beautiful. Your strength and confidence will arouse onlookers of both sexes, and your ass will be a shining beacon of hope to women who have… not yet seen the light. And if anyone fucks with you, you can break them. So lift.

Reader Question, Impressed, PR Friday, etc.

Here’s a question from the other day by domjo54:

I feel like this is a dumb question, but going back to Justin’s other post about good vs bad barbells, why are wrist injuries common on the olympic lifts when using shit BBs?

domjo54 is referencing the post I did about York Barbell products, and I commented how I power cleaned with a shitty bar at a fitness facility and “almost broke my wrists”. Bars are like beer: you can have some bars that are elegant and satisfying while using others is analogous to drinking fermented deer piss. Cheaper bars are made from a shittier cut of steel, and that’s why you’ll usually find thicker bars in a fitness facility. If the crappy piece of steel is going to have similar tensile and yield strengths to a good piece of steel, it will have to be thicker to account for its inherent weakness. Thus, bars in fitness facilities are thicker bars at 30mm and sometimes up to 32mm. It’s like Burt Reynolds wearing a giant cowboy hat: ridiculous.

Bars are also put together differently. Better bars have some spin so that the rotation of the plates doesn’t torque the shaft on your back or in your hands (even powerlifting bars spin for this purpose). When an experienced lifter talks about training with good or bad bars, they are usually referring to the steel’s properties and the spin. The bar I was using to power clean with was a bit thick (probably 30mm) and it barely spun. When my wrists would turn over during as I power cleaned, there was resistance to the natural wrist flexion and then extension. The resistance irritated the ligaments on the back of the wrist. The pain didn’t limit me, but it was just irritating because I can’t use my good bar that is sitting in the garage.

There can be other wrist injuries associated with Olympic lifting, but they are often the lifter or coach’s fault (racking a clean or snatch, jerk position, rack position in the jerk, etc.) and aren’t caused by how shitty the bar is. I had pain just from doing some easy power cleans, so I decided not to even attempt snatching since the snatch has a much faster turnover at the wrists with a greater distance traveled. There is more potential for stress on the wrists during a snatch even though less weight is used. Wrist irritation or injuries during the turnover phase of a snatch or a clean can occur from a bar that doesn’t spin well, and this is why Olympic lifters are particular about the quality of their bar.
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Edit:Kendrick Farris (85kg) will be competing tomorrow. Good luck, Kendrick.
The 2010 Olympic weightlifting World Championships are pumping out videos. I am very impressed with this video of Liao Hui (69kg) who attempted a world record in the snatch (missed it), and had a world record in the clean and jerk and the total.
Snatch 154, 160, 166x WR attempt
CJ 184, 198 WR, –
Total 358kg WR

PR Friday

Every Friday we post our personal records in lifting, eating, busting through clothes, or my speedo pictures. This is done so we can show support for one another, but I like it because it keeps me updated on the regular posters of the site. If you haven’t had any PR’s of late, then you can just give an update of your training. I like that.

Reader E-mail

I got an e-mail from Aaron and the subject was, “I owe you an apology”. ‘Well, it’s about time,” I thought, not knowing what he was talking about.

I’ve read all of your posts about wearing a belt while training, and each time I’ve kinda rolled my eyes like a douche-nozzle and told myself that I don’t have any need for a belt.

However, this past Friday (deadlift Friday, a holy day of obligation for my friends and I) my friend asked if I wanted to try out a belt, for shits and giggles. I agreed because I saw no harm in using one. Sure enough, I take my 90’s small previous 1RM of 275 and pull it for an easy 5 reps. Despite being exhausted from my previous work sets, I knew that a jump to 300 was an absolute must. I strained for several seconds as my head filled with blood, but I got that son of a bitch off the floor and all the way up.

Despite the fact that the belt was way too big and I had no prior experience with a belt, I got a 25 lb PR. As much as I hate to admit wrongdoing, you are absolutely correct about weight belts and anyone who doesn’t use one is wrong.

It’s also worth mentioning that since I started reading your site I’ve gained 20 lbs, increased my PR’s on every lift, AND taken 1:30 off my Marine Corps PFT run time. Increased size and strength does not always mean a slower runner.

Respectfully,
Aaron

These are Aaron’s PFT improvements.
Crunches — 26 to 67
Pull-ups — 8 to 13
3 mile run — 22:30 to 21:00

Aaron also told me that his PFT score doesn’t do justice to his overall physical improvement, saying, “I also play club hockey for my University and my speed, endurance, and strength along the boards have all gone through the roof.” Nice job, Aaron.

How has strength benefited you lately?
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Random video: The mother of all training montages.