Gary Gibson Update

The following was written by Gary Gibson. Do a search if you’re interested in reading his past entries.

First Day at the Beach in a Long, Long Time

Some of you reading this have probably seen my very first post in these pages, which included a picture of me in my early teens (I appreciate the donations you then sent to my food fund). That picture was taken at New Smyrna Beach roughly 20 years ago. In fact it’s been damn near 20 years since I’d set a foot on the beach till yesterday. Got a little bit of sunburn (apparently my menalin levels only confer resistance–not invulnerability–to UV damage), but more germane to the readership of this site is that I was about 60 lbs heavier than the last time I bared my nearly nude body for such wide public viewing. Yesterday’s return to the beach also coincided with my crossing the 190-lb barrier on the scale for the first time.

Let me qualify this. All the many years I spent being disturbingly skinny, I was actually proud of my disturbing skinniness. I’d whooped with joy when I discovered “Muscle & Fitness” at the age of 15 because I’d found a magazine that celebrated the 90’s smallness into which I hoped to grow. I loved the fact that I had razor sharp abs, even if they came at the cost of emaciation. So even though I now care more performance than appearance, it was a little weird to have so many people see me with that much fat around my midsection. I’ve had time to get used to it when alone and nekkid, but that was the first time my powerlifter’s mono-ab and burgeoning love handles were on public display.

Very happy to report that I didn’t feel the urge to start a conditioning blitz to get “beach pretty”, that on balance I much preferred having the extra muscle and fat, and that I care far, far more about hitting a 500-lb squat at the Raw Nationals this summer than getting a narrower midsection.

Like I said, I just crossed that 190-lb barrier on the scale. I’m pretty confident I’ll cross the 200-lb threshold to male adulthood before the month is out. In fact, I’m pretty sure I’ll have to cut a little bit to compete in the 90 kg class in July. The cut may result in a tighter midsection after I’ve put on another ten pounds of muscle and I may even go back to the beach. This time, I’ll wear sunblock.

———-

It is important to note that Gary is not a novice, yet he is growing like one. He places performance ahead of appearance right now, and this is what a real athlete will do. Now, just because Gary perceives himself as fat does not actually mean he is (I’d personally like to see a picture of this new bodyweight, no homo, because I don’t trust a guy’s opinion on how fat he is when he’s been skinny his whole life, even if it is Gary Gibson), nor does it mean he is stuck with it.

This is called growing into a weight class, and Gary will get to the point where he will fill out his frame near the top end of whatever his desired weight class is. He will continue getting more muscle as he continues to get stronger, and he eventually will have to cut to lift in this weight class. Age, genetics, and a bunch of other shit will decide how lean he will be at his “walking weight” (the weight he will walk around at before he cuts to meet weight requirements), but he will undoubtedly be more muscular with less fat than he is now. And perhaps it will let him prowl the beach with his chin a bit higher.

The questionable picture of Gary that he references


Amarillo SC Powerlifting Meet

My friends Ryan and Heidi at Amarillo Strength and Conditioning hosted their first powerlifting meet back on March 13th. If I recall correctly, they were looking to get the event sanctioned, but by doing so it would have delayed the date. They just wanted to have a competition, and they weren’t worried about it being officially official, at least this first time out.

They had 20 people participate and Neil Eddins, who holds some national Masters powerlifting records in NASA, stopped by to help out. The meet went well, and they had a lot of their lifters set PR’s, and they raised some money for the Rockwell Road Baptist Church Children’s Ministry.

I commend the Amarillo SC crew for having this meet for a few reasons. First, it got a lot of their lifters to lift in a meet environment. This is good for the lifter and coach, and everyone learns from doing it. The lifter learns all that stuff about themselves, the coach learns all kinds of stuff about handling lifters at the meet, and then the meet director learns about running a meet — all important things to learn if you’re going to be involved in this kind of stuff. Some of you may be thinking, “Well, it wasn’t sanctioned, so it doesn’t count, so what’s the point?” I think it’s good that they ran a meet once before they did it for real. This way they won’t screw up the official one, they’ll have the experience, and they will be ready for it. It was also a nice, harmless way to introduce their lifters into competition since they didn’t have to travel away from their own gym, and probably didn’t have to pay a bunch of money for something that they hadn’t done before.

In any case, everything went well, according to Ryan when we talked about it. I’ve never been to Amarillo SC, but Ryan frequents the comments and always has good things to say about their lifters. I will be visiting Amarillo SC on April 24th for the first 70’s Big Workshop (more on this tomorrow). Below are the top finishers in the two weight classes per gender (they had light and heavy weights) as well as a video compilation (Ryan apologizes for some sideways shots, it was his first video — oh and the high squats were red lighted, so don’t worry about bitching about them).

All results were determined with the Wilks Formula.’

Top 2 Lightweight Males (<185 lbs)
1. Brent Gunnels
BS of 375
BP of 330
DL of 450

2. Jason Rel
BS of 375
BP of 250
DL of 405.

Top 2 Lightweight Female (<145 lbs)

1. Heidi Coffman
BS of 200
BP of 130
DL of 260

2. Whitney Rel
BS of 175
BP of 95
DL of 200

Heavyweight Male Winners (>186 lbs)
1. Brent Story
BS of 500
BP of 340
DL of 500

2. Grayson Benson
BS of 385
BP 0f 275
DL of 470

Top 2 Female Heavy Weights (>146 lbs)
1. Tina Lucero
BS of 220
BP of 135
DL 0f 340

2. Lindsey Criswell
BS of 230
BP of 125
DL of 250

The Overall Winners were Brent Story and Tina Lucero


The Amateur

“Mmmm…you smell like outside!”

Dang, some of you are too gullible. In fact, did you know gullible is not even in the dictionary? Look it up if you don’t believe me.

In any case, it’s PR Friday. Post your weight lifted, consumed, or gained, and also post all of the temperamental moments you had when someone pulled an April Fool’s joke on you.

———-

My friend Spencer Hall from SB Nation is known as “The Amateur”, the guy who can’t do anything as good as those who can. Well, recently he shot up to Charlotte to witness his first powerlifting meet. This was the “Battle of the Border” meet that AC competed in a few weekends ago. Spencer wrote an article for the SB Nation readers who are more than likely not familiar with powerlifting. He highlights AC quite a bit, and there’s a pretty funny video at the end. Even if he didn’t talk about my pal Ace, I still would enjoy this article — Spencer had me laughing my ass off. For example:

Unfortunately…a mustache [that Spencer is wearing] brands you as:

a.) A gregarious pedophile

b.) A new expat from the Middle East

c.) A misplaced fisherman

d.) Nick Offerman, also known as Ron Swanson on NBC’s hit sitcom Parks and Recreation

And here is an exchange between Spencer and AC:

I ask him how much his hair is worth on a lift.

“The hair? Oh, that’s ten pounds, easy.”

“The beard is five, right?”

“Definitely. And you have to wear the singlet. This one is my dad’s. His balls were in this singlet.”

He wears a look of pride on his face as he says this.

“Singlets are cool. Don’t let anyone tell you otherwise.”



The article is very fucking funny, and Spencer has a nice little description of an outsider’s view of a powerlifting meet. We’ll probably hear from him again in the future.

A New Outlook

Edit: The caption on the picture didn’t go through last night. It has since been updated.

Hey, maybe I’ve been to hard on the skinny guys. Whatever you want to do in order to be happy, you should do it. If you want to shave your chest, maintain some sexy abs, and pull in the ladies, then why not, eh? Nothin’ wrong with tryin’ to impress the ladies, right?

Look, we don’t need to eat all of this food. We can get BIG, and we can get strong if we eat healthy (it may take 10 years to increase your lean body mass by five pounds, but hey, slow and steady wins the race, knowhatImean?). I challenge each and everyone one of you to get a healthy serving of green vegetables today — THREE TIMES!! I think it’s time we start focusing on our health. After all, if you eat like we have been recommending for six months, then you’ll turn into a swarthy, obese, unhealthy mother fucker who isn’t very useful. By GOD, my friend Zach, the internet phenomenon, is SUCH a fat boy.

The 70’s Big stance is now one that revolves around lookin’ good and feelin’ good. Here is my 6 step program:

1. Eat less red meat. It has all kinds of things in it that you don’t need, especially if you are hitting glutes and cardio five days a week.

2. Three servings of vegetables a day keeps you slim, trim, with abs as sharp as a pin.

3. Cycle your abdominal exercises throughout the week so that you don’t exhaust one ab. If you want at least a six pack, then you better hit each pack by itself lest it shall be overtrained and grow angry.

4. Take your shirt off around other guys. It shows that you are okay with your sexuality and will be the primary method in finding a mate in the proximity.

5. Eat protein, but not too much. You can’t assimilate all of if anyway, and you don’t want it stored as excess fat!

6. Buy a mirror — two if you can. You should monitor your progress frequently. If your abs aren’t smashing diamonds in two, then you better sharpen your game, son.

You better be willing to consume more than just blood if you wanna hang with these guys.

But in all seriousness guys, it’s time to start lookin’ good and feelin’ good. Mmmm…can you smell it?

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Your First Lifting Meet

I started a little series called Your First Weightlifting Meet that went into detail how a trainee should prepare for their first Olympic Weightlifting meet. I will follow up that post with some general stuff you should know about the meet itself. There will also be a powerlifting version of this post, and it will be either written by or commented by my friends (and powerlifting veterans) Andy Baker and Phil Stevens.

Today, I’m just going to give very general guidelines for competing in either sport. This will not be comprehensive on purpose as it will help you start thinking about what will happen on meet day.

Get Someone To Handle You
No, they aren’t going to have their hands all over you, pervert. “Handling” someone at a meet means you are their platform coach, and you will be dictating their attempts. If you are going into your first meet, it would be preferable to have an experienced lifter helping you out. I understand that this is a luxury for most people, but if you can weasle your way into it, your experience will be profoundly different.

A good platform coach will count your attempts (weightlifting) and/or know where you stand in your flight (powerlifting). They can update you on this knowledge so that you know when to hit your warm-ups in the warm-up room, or they will even dictate your warm-ups. They will be your objective friend, deciding what jumps you should make in your subsequent attempts. If this is someone that has been working with you, they will also be able to help out with your technique. In other words, having a platform coach will make you feel better. I’ve been fortunate enough to coach with and be coached by Rippetoe at meets. He is very good at challenging his lifters when they need an extra kick in the ass. My friend Josh Wells has helped me out a lot as well, and I don’t know if I would have had the small amount of success I have had without them.

Be Smart
Choose an easy opener, especially on your opening lift of the competition. You should gracefully execute your first snatch and you should fucking annihilate your first squat. This will set the tone for the rest of your day. You will do something that you know you can do. This means you are hitting a routine snatch — something you’ve done in training plenty of times. In powerlifting, this should be something you know you could do for a triple. You want it to be easy so that you get on the board. If you bomb out (or miss all of your attempts on that lift), then you don’t total. Trust me, you don’t want this to happen.

Your second attempt can match a gym PR so that you can bring your competition total up. The third attempt should be your PR attempt. If you play it smart, then you’ll add to your total with each lift. Your goal in your first meet should be to go 6 for 6 in weightlifting and 9/9 in powerlifting. This means you’ll play it a bit conservative, but this is fine in your first meet. It leads me to my next point…

Have Fun
For fuck’s sake, you’re in your first lifting meet. You don’t want to go home disappointed, so purposely set yourself to enjoy it. You want to walk away knowing that there was more weight on the bar. If this happens, then you’ll already be thinking about PR’ing at the next meet. You’ll feel so razzed and accomplished. This is what is supposed to happen. The last thing you want is for your first meet to turn into a shit storm. So be conservative with your attempts. Open with something that is painstakingly easy. It should be so easy your teeth hurt. Do something moderate on the second attempt. This means that you would have had to have done it before. Third attempts are when you do something hard. Stick to this template. Have fun. For fuck’s sake.

Weight
Oh, yeah. Don’t cut weight. That’s silly. You don’t need one more thing to worry about if this is your first meet. If you think you are going to be competitive in a certain weight class, then you will deal with that later. Just sign up for the meet, don’t worry about your body weight, lift well, and then take stuff like this into consideration. Don’t be silly, just set yourself to have a good day.

The previously mentioned Andy Baker will also talk about how a novice would tailor their linear progression to get ready for a meet, so stay tuned for that.