Christine has run the blog Munchies, Muscles, and Mischief for about a year. She has competed in a figure competition yet has transitioned into strength training and powerlifting. Her site ranges from ramblings to powerlifting, from training philosophy to female body image. Christine is, yet again, a prime example of a girl who is strong and looks great as a result of lifting weights.
Christine is 5’2″ and currently 140 lbs. (but cutting a bit of weight); not exactly skinny. While she has a musculature physique, she is certainly not in danger of nuclear levels of “bulkiness” that most women seem to be terrified of when discussing weight training.

Here is a video from Christine’s most recent powerlifting meet in which she grinds out a third attempt squat at 260 lbs.

Strong girls can do pull-ups anywhere

Christine missed her third attempt deadlift at 292 in that meet (an issue with her set up), but has pulled 290 in training recently. Here’s a routine set of five she did in the gym:


I hope that the continued features on strong girls like Christine helps the naysayers realize that lifting weights develops strength and the optimal female figure. It’s my sincerest hope that women don’t think that emaciation or skinniness is the female archetype, but instead aspire to be physically strong and capable women. Strength training helps generate an ideal metabolism and refines musculature that augments the lovely female body. Male readers, I urge you to share this with your girlfriends, wives, friends, family, and co-workers, but do so in a respectful, non-threatening way.

Workshop Weekend in Toronto, Canada
Includes a Lifting Workshop on Saturday and Programming Workshop on Sunday. Attendees can sign up for both, or just one.
June 18 and 19, 2011
Information and purchase link.

Lifting Workshop in Monterey, California
July 9, 2011
Information page under construction

Workshop Weekend right outside of Sydney, Australia
Includes a Lifting Workshop on Saturday and Programming Workshop on Sunday. Attendees can sign up for both, or just one.
July 23 and 24, 2011
Information and purchase link

Join the party with PR Friday and post your training PR’s or updates to comments.

Somebody asked me how I was able to have so much success on a linear progression (I used Starting Strength) since I worked up to 465x5x3 a couple years ago. On the first day I started at 325x5x3 and eight weeks later was at 445x5x3. I made a five pound jumps each workout; 24 workouts times 5 pound increments equals 120 lbs. of added weight on the work sets at the end of the two months. I had some set backs and eventually worked up to the 465 realm. I’d eventually work up to an easy 500×3.

AC had similar success. I remember meeting him when he weighed about 180 pounds. We were into CrossFit and were excited when he squatted 385, pressed 185, and deadlifted 435. His linear progression worked up into the 450s before I (intelligently) convinced him to shift the programming (to prevent getting beat down like I did). We put him on the S&C Program that I wrote, and he pushed his squat to 435ish, press to 205, and deadlift to 500. To date, he has squatted a comically easy 534 (barely missing 551 on a mechanical mistake), has benched a paused 380, and deadlifted 569. All raw, of course.

When I met Chris he was pulling about 440×5 and didn’t hesitate to tell me he wanted to deadlift 600×5. At the time it was a fucking tall order, yet he was steadfast in his goal (last week he pulled 600×4). He was squatting in the low 400s when he became my training partner. The first time Chris squatted 600 was at his first powerlifting meet on the third attempt (he deadlifted 633 in this meet). Recently he squatted 644 and deadlifted 661 in competition (raw).



The general trend here is that none of us were very special a couple years ago. People ask me all the time about AC’s “freaky genetics”. The dude isn’t a genetic freak; genetic freaks walk in the gym and squat five plates within five minutes. Chris and I certainly aren’t genetic freaks either. The three of us share the following qualities: 1) we had years of accumulated lifting, 2) we all were completely committed to getting stronger, 3) we did all of the little things right like having consistent technique and recovering/eating well, 4) we used a typical linear progression and later a properly tweaked Texas Method, and — most importantly — 5) we trained our fucking asses off.

I don’t think it’s fair to look at any of us as genetic freaks. That makes it seem like we didn’t earn anything, and that’s bullshit. AC has spent hundreds of hours in a gym, by himself, waiting to squat. Chris has sacrificed his schedule, even being late to school or work, to train. And all of us have had to develop the most sadistic, violent, and out-of-control mental hurricane to attack our hardest sets. I’ve seen Chris strain so hard that his soul died when he missed a 650 lbs. deadlift. I watched AC barbarically press 235 for a triple and completely rage out afterwards with his fists clenched as if he’d just severed the head of a mortal enemy. My heart rate has been 205+ bpm right after squatting a 5×5 that drained my adrenal and neuro-endocrine system so bad that it almost made me emotionally uncontrollable.

The only freakish thing about the guys from 70’s Big is that we cinch our belt, gnash our teeth, bark to the heavens, and fucking own the barbell every single time we train. We rarely miss lifts, we are never flat, and we always attack the bar. Not really all that special.

What’s your excuse?

Today’s post by AC

My good friend Ryan plays right tackle at Vanderbilt and is freakishly big in stature and freakishly strong as well. His attitude embodies the 70’s Big lifestyle.

Ryan is the Offensive Tackle for the Vanderbilt Commodores. He weighs in at a whopping 315 and stands 6’5″…he is one large man. Don’t let this giant fool you though, he’s as gentle as they come off the field. On the field Ryan becomes the “Seymonster” (His other official name is the Scratchetory Raper. He D.J.’s on the side) .

Throughout his life he viewed sports as a gateway to a successful life. He started playing baseball at six years old and has also played golf, soccer, football and has wrestled. He credits the lifting program at Camden County High School to unlocking his full training potential as a football player. If he ever wants to incorporate some new equipment in his training, he can go to a site that has a great deal of products. If they also want to have an indoor golf simulator, visit the BirdieBall website.

Early in Ryan’s high school career he wrestled at 171 lbs. and had little experience in the gym. By the time his senior year rolled around he walked through the halls of Camden’s high school at 6’5″, 240 lbs. Ryan’s 1 RM’s were: 340 Bench, 375 Squat, and a 350 Deadlift. These numbers aren’t record breaking by any means, but for Ryan it was a huge leap forward for him and his career on the field.

Ryan has a year left at Vanderbilt but is still getting better, stronger, and faster every day he practices and trains. His lifting goals include squatting 600+ and benching 500+, which would make him more badass than he already is. I mean fuck, he’s huge. I’ve personally seen him play around with 395 for reps on the bench press.

Seymonster also is an avid Nazi Zombies player (Editor’s Note: Call of Duty, of course). He visits on occasion and about 12 of the 72 hours are spent sitting on the couch slaying those bastard zombies. They always seem to kill Ryan first (maybe he has a more delicious brain…Rob is a good teammate too). All I can say about Ryan is that he is hilarious, an incredible friend, and a bad mamma jamma on the field. Look for him on Sundays in the near future.

He made this video for all you guys:

Here’s his 225 bench rep test…fuck.

In this podcast episode, I interview American Olympic weightlifting coach Glenn Pendlay on the good and bad of USAW and American weightlifting. In this podcast you’ll hear about:

– the role of the USAW
– how the USAW is funded
– why USAW doesn’t get more funding
– what they can do to improve
– some ill-conceived impressions about the USAW and how American weightlifters train
– various strong American lifters
– how American and Chinese weightlifter selection compares
– how American weightlifters have to sacrifice for the sport
– Glenn’s experience with international lifters and drug use
– what holds the US back
– general training methods Glenn employs
– what’s the best way to improve weightlifting in the US



Muscle Driver USA
Pendlay.com
California Strength
There will be a live webcast of Pendlay’s lifters training today. Be sure to check it out (link in comments).


Download Right click and “save target as”
53:32 long. Also available on iTunes.