Independence Day

As you celebrate traditions with friends and family, take a few minutes to reflect on the impact of this day. It’s more than just historical significance; it represents the foundation of our liberty, our freedom. Many complain about the state or future of our country, yet the United States of America is a wonderful place to live. Read The Declaration of Independence below, reflect, and then enjoy your day.

IN CONGRESS, July 4, 1776.

The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation. We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.–Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

He has refused his Assent to Laws, the most wholesome and necessary for the public good. He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them. He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only. He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures. He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people. He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within. He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands. He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers. He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries. He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance. He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures. He has affected to render the Military independent of and superior to the Civil power. He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation: For Quartering large bodies of armed troops among us: For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States: For cutting off our Trade with all parts of the world: For imposing Taxes on us without our Consent: For depriving us in many cases, of the benefits of Trial by Jury: For transporting us beyond Seas to be tried for pretended offences For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies: For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments: For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever. He has abdicated Government here, by declaring us out of his Protection and waging War against us. He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people. He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation. He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands. He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.

In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people. Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends. We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.

Belts Redux

I just finished my third day of driving, so don’t expect the great American novel. I’ve been listening to a lot of the Paleo Solution Podcast with Robb Wolf and Greg Everett. It’s a solid podcast, mostly because it’s probably kept me awake and not dead. While listening earlier, some random guy was writing in about belts. The guy asking the question cited something Rippetoe said about wearing flared belts backwards (Greg snickered) and then referenced ME. But he didn’t even reference me correctly, he took something I said out of context.

A long time ago when I still lived in Texas I noted on 70’s Big how I wore a velcro belt for the Olympic lifts (because the bar would hit my suede belt if I wore it), the suede belt on squat and press, and a thinner leather belt for deadlifts (because the suede belt pinched me when I was just a boy). Nowadays I just wear the suede belt on everything (including clean and jerk). I wasn’t recommending that everyone do the above, merely pointing out what I did at the time. Greg interrupted himself from reading the question and said pointedly, “Everyone on the internet is wrong.” I just stopped the podcast right there and said aloud to my dogs, “Can’t do it.”

It’s natural for me to get lumped in with Rippetoe considering I managed his gym for a year and half, but I haven’t been there in over two years so equating us would be inaccurate. But I’m more talking about my shame, man, my shame! I actually don’t know if I should be ashamed cause I didn’t finish listening.

Look, I don’t know what the hell I’m talking about. I’ve been driving for three days straight and I’m about to go to sleep; things aren’t coherent. I just wanted to add some information to the plethora of belt knowledge in the archives and it sounded like a good intro. We get new readers all the time, so covering old topics will never hurt.

Cool pic of Dr. Di Pasquale and his belt

1. Belts improve performance
Chris’ master’s thesis looked at comparing a belted and un-belted 1RM in trained lifters (guys who could squat at least 1.5 times body weight). Everyone, including the guy who had never worn a belt before, squatted more in their belted attempts in this blind study (i.e. they didn’t know what weight was on the bar). Even Brent squatted more, and he most likely aimed to do the opposite just to fuck with the study. The sample size was small (7 guys or so), yet it’s the only study that looks at the performance of the belt as opposed to the obvious pressure increased caused by wearing the belt. Which leads us to…

2. Belts increase pressure
I put this in here because the guy asking Robb/Greg the question wasn’t technically correct. The belt increases pressure in two ways. The first is that it decreases the volume of the trunk. If we assume the same big breath of air (same quantity) with the decreased volume, Boyle’s Law shows us that the pressure increases. The second is that the abdominals contract harder into the surface area of the belt. The result is an increase of pressure in a) the intraabdominal cavity and b) the intrathoracic cavity. These are two distinct areas and they both have a resultant pressure increase.

3. There’s a training effect from chronic belt use.
People always ask, “How much more weight should I be able to squat with a belt?” It doesn’t work like that; there isn’t a standardized amount that you can accomplish with and without a belt. And even if there was, it would be an individualized thing. If you accept that the abdominals contract harder (and this can be felt after the first few belted sessions — the abs are distinctly sore), then that means they are trained differently (i.e. more) when belted. After a given amount of time, say 8 weeks, the trainee will be stronger with a belt than they would have been without the belt. Since pretty much everyone squats more with a belt, that means the un-belted strength will also have increased more compared to if the trainee had never worn the belt in that 8 weeks.

4. Belts improve efficiency, safety.
The pressure increases in the torso act as a pneumatic brace against the anterior portion of the spine. This “air brace” helps stabilize and solidify the trunk, allowing for all of the force of the working muscles to be transferred into the bar. This extra stabilization also means that the trunk is safer than it would be if the belt were not being used. Remember: in lifting, safety = efficiency.

5. Inzer makes great belts.
I highly recommend Inzer belts for their great quality and durability. They were kind enough to send Chris several belts to use for his study.

6. You are not Russian.
There are a lot of assholes like Brent who think they don’t need a belt. Hey, if you’ve been lifting since you were nine years old and were given exemplary supplements, you’d be so jacked you wouldn’t need a belt. But you aren’t. You’re just some dude who picked up the sport recently. You are not a beautiful snowflake; you’re just some crusty piece of ice falling from Klokov’s frozen ball hair. Put the belt on. Or don’t, I don’t care.

To read more about belts and other gear, see this post.

Big Squat

I’m travelling; lots o’ driving. Interact with me on Twitter. ooga booga.

Here’s a video of Beverly Crawford, a young powerlifter who will is preparing for the IPF sanctioned North American Powerlifting Championships (to put it in perspective, it’s the single ply version of what Chris/Mike/Alex did in the raw version at the Arnold Sport Festival). She’s squatting 365 for two singles and then 335×2. Bev is coached by the unbearably handsome Brooks Conway at Quest Athletics. The front angle may throw you off, but the Quest lifters are using the same mechanics as what we call “the low bar squat”, yet note the differences. The more narrow hand placement allows the lifter to lock down their trunk, particularly the lats, before descending. The upward eye gaze is pretty different, but it doesn’t inhibit the emphasis on hip drive. I’ll note that I coach a 45 degree downward angle at the lowest (as opposed to looking near the feet). Here’s another video of Bev smoking the SHIT out of a 425 reverse band conventional deadlift and then squatting 355×3.


Q&A – 32

PR Friday

The weekly tradition continues. Post your PR’s or training updates. I PR’d by completing every lift in the universe while loading a moving truck yesterday for 7 hours. Squats, presses, deadlifts, cleans, continental cleans, farmer’s, pinch grip, curls, rows, RDLs, good mornings, curls, curls, curls, curls, curls, curls, and curls.

Chris at the seminar in Tucson earlier this month

Weekly Challenge

Last week’s challenge asked you to “put 25 to 35 pounds in a pack, wear it on your back, and walk for 30 to 60 minutes non-stop on at least one day”. When I made this ‘challenge’, it was more so to give you an appreciation of the military. However, in light of my interests in hiking, survival, guns, and EDC, it’s an activity that would only help your ability to “go”. Under any worst case scenario — zombies, nuclear war, the apocalypse, alien invasion, etc. — you will need to have basic survival and movement capabilities, the kind that revolve around carrying your supplies and moving the fuck out. Did anyone complete the challenge? I would expect a report of sprouting more chin hairs, cause there’s something manly about carrying relatively heavy shit around.

Next Week’s Challenge:
Go out of your way to help a stranger by lifting something heavy. Do not accept a reward.

I know, I know, it almost sounds like we’re starting a fight club or something. My ‘job’ is centered around helping people, but I help people I don’t know all of the time. I’ve returned wallets full of money, helped push cars and trucks out of the road, picked things up and put them down, and laughed when a girl fell on the stairs. Last year while visiting in Texas, in a 12 hour period I helped push two vehicles to a gas station. Do it.

Weekly Recap

On Tuesday there was a quick post on obscene levels of motivation from Ben and CC as well as a post on using crappy equipment. The latter post’s comments were full of people erroneously equating a cheap econo bar with a Texas deadlifting bar. On Thursday I linked to a preview post for the lifting at the 2012 London Games that Peter Upham wrote. Thursday was a quick post on the new “70’s Big Insiders Newsletter” that will be sent out several times a month; read more here.

Q&A

Continue reading

70’s Big Insiders

Today I’d like to announce a new feature on the site; a newsletter for “70’s Big Insiders”. This is an unpaid perk for 70’s Big readers; the site has always been a free source of help and information. This newsletter allows me to communicate with people who optionally sign up about various topics that include, but are not limited to:

– discounts to products (70’s Big or otherwise)
– dates and links to “insider only” chat rooms, video streams, Google hangouts, videos, and content
– excerpts from current and unreleased products
– links to helpful articles and resources
– seminar information
– training news about the folks who run this site
– or any topic pertaining to S&C news, training, coaching, programming, anatomy, physiology, recovery, and mobility that otherwise don’t make it on the site

Newsletters will be sent at least once a month, but not more than once a week. I’m sure that user involvement will shape and mold the newsletter content. Readers can, of course, unsubscribe at any time. The first newsletter will be sent in early July, so please sign up and join the party.


Subscribe to the 70’s Big Insiders Newsletter

This may or may not be insider content? Probably not.


Side note: I’m in the process of moving, so responses to comments, questions, or Facebook postings will be sparse. Twitter is probably the best way to interact throughout the weekend (otherwise I won’t see it). Tomorrow’s Q&A will be regular style, though.