Last minute end of the year PR's

Nice job Joe R, lifetime Bench Press PR of 145kg and he just missed a Snatch PR lift (90kg)

I Love This Picture

Great Article, Must READ

A Strong Start
by: Bill Starr

http://startingstrength.com/articles/strong_start_starr.pdf

Bill Kazmaier

This is a very random post, but what the hell. The picture below is of Kaz squatting at a WSM. I remember this event from back when I was a kid watching the WSM on ESPN. I love this photo and it is actually what I visualize when i'm going for a heavy lift, it just reminds me to put everything into the lift.

Powerlifting & Strongman career
In 1978, Kazmaier won the IPF world powerlifting championship and the American powerlifting championship. He won the IPF world championship again in 1983. In 1981, Kazmaier became the first person to bench press 300 kg in competition. The 1981 event was the same competition in which he totaled 1,100 kg (2,425 lb). His best lifts were: 925 lbs squat (done without a suit), 662 lbs bench press, and 887 lbs deadlift.

Kazmaier won the World's Strongest Man (WSM) title three times in 1980, 1981, and 1982.

Weightlifting Season 2011 Starts Today

Today is the first day of our 2011 Weightlifting Season. The program that we are opening with is a 10 week program that will lead up to our 1st Meet (2011 Atlantic States Open). The program is a hybrid of the USA Weightlifting Club Coach Program.

A very basic over view is:


1) low volume and high volume weeks


2) weight is determined by a weekly %


3) low volume weeks are 3 training days a week and high volume weeks are 2 training days.


4) each workout will consist of a Snatch or C&J, Squat and Pull. The movements will be varied, i.e. Snatch could be box snatch, hang snatch or power snatch and Squat could be back/front/ohs

Goals have been set and now its time for old fashion hardwork

VICTORY!!!!

So today was High Bar Back Squat Max Day and it went great. 6 weeks ago we started the Russian Squat Program and today the final results were as follows

Joey: BW 85kg (187lbs)
Start 1RM was 184kg (405lbs)
End 1RM is 190kg (420lbs) +14lbs

Eric: BW 93kg (205lbs)
Start 1RM was 136kg (300lbs)
End 1RM is 146kg (322lbs) +22lbs

This program worked great, all squats were Ass-to-Grass in depth and no help from a spotter.
I'm a very average squatter and this program helped me get well over 300lbs which has been a goal of mine for a while!!!

Gym Remodel

BEFORE:



AFTER:

Joe R found me a power rack (craigslist) and by moving around a few thing, the jerk boxes are now in a permanent place and no longer need to be moved out onto the platform to use.

The Program Worked!!

The Russian Squat Program (http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html) worked great.

Today Joey and I both did our previous 1RM for 2 x 2. This weekend we will go for a new 1RM and then we'll have a light week before starting our next Weightlifting Season Program which I will explain next time I post.

3 x 3

Today was 3 sets of 3 reps and it was pretty straight foward, no missed reps. Two more heavy days left in the program 2 x 2 and a 1RM day.



PBR Official Beer of Darwin Barbell Club