October 2022
Question: Is geared powerlifting hurting the sport more than attracting new comers?
Editorial: Enough is enough all ready with the geared BS. Took a friend to a geared meet a couple weeks back because he's interested in competing and wanted to check out the atmosphere and see what it was like. He's watching people warming up and getting really into the whole thing as I helped out back stage a little bit. I take a break and we go out front to watch so we go out front to get a good view on the stage.
He see one of the guys he watched warming up getting ready to squat, he hears the weight and says to me "how can this guys possibly do that weight he could barely move 200lbs less when I was watching him warming up". We stood their as he watches this person squat down and spring up with the weight with ease. He looks at me and say "Thats bullshit, the suit did all the work for him, all he had to do was stand there". All I could say was, "yeah the gear used today is getting a little out of hand". We all know there are safety factors that make wearing gear essential for all lifters safety, but if we want to attract bigger crowds and more sponsorship we going to have to come together and say collectively "enough is enough already".
Its very suprising that even today allot of trainers don't full understand the importance of dietary fat in their eating plans and overall health. We'll put it this way, their are only 2 nutrients that are essential to a healthy life one is protein and the other isn't carbs, it's FATS!
All through out the last 30 years you have been bombarded with the notion the FAT IS BAD! Well we are hear to tell you not all fat is bad. Allot of fat are DAMN GOOD for your health and well being as well as your training! As a hard trainer looking to put on muscle mass and keep it on you need to know that testosterone comes from fat - cholesterol! Yeah testosterone is fat!
Some of the best fats you are gonna get will come directly from your diet, these include any protein such as Beef, Salmon, Eggs, Cheese, Nuts, Dark Chocolate, Olive Oil, Yogurt, & Avocado! Some of these are considered to be super foods, but we see all of them as super foods because when eaten in moderation all provide ridiculous health benefits!
When it come to supplements we recommend 4 fats to people in the following order:
You may say Cod Live Oil and Fish Oil are the same and you would be wronf. Cod Liver Oil as the name says is made from the liver of cod fish and containes subsances that are not found in fish oils. In our opinion and from the results of those we have seen taking it is that cod liverf oil is better of the two. Cod Live Oil doesn't get the fan fare because its been around for over 100 years keeping people healthy well into their 80s & 90s!
Flax Seed & Borage Oils are great for heart, joints, hair, teeth, skin & nails. Fish oils are fantastic for cardiovascular health and heart health.
Coupled with a good diet of healthy fats and dietary practices fat consumption is a vital part of a samrt eating plan!
Benefits of Healthy Fat Consumption:
Ingredients:
Hand mix all ingredient in a large bowl and roll out into 8 even ball. Wrap and freeze 4 for later and prepare the other 4 for cooking. On your cutting board spread out a layer of plastic wrap. Place the burger on the wrap with a layer also place on the top. Flatten each burger to about 1/2 inch, and make a thumb sized dent in the middle of each patty! this keeps the burger flat while cooking. You want a burger not a meat ball! Plastic wrap keep the patties from sticking to you or the counter or board surface! We are ready to cook!!!
Grill or fry the burgers on medium heat, about 5-6 minutes per side, less or more depending on the thickness of the burger and the heat of the pan/grill, or until the internal temperature is about 140°F for medium rare, or 160°F for well done. If you know the butcher of your meat and its quality you can go rare or medium rare but only if your know how fresh your meat is, otherwise follow the above guidelines.
When cooking don't poke of touch the burger, LET THEM COOK! Allot of people want to touch them or move them leave the burger alone. The more you agitate the proteins the tougher the meat, so LEAVE IT ALONE! After about flip your burger and wait another 5-6 minutes. Place the cooked burger on a clean resting plate to let the juices draw back inside of the meat. If you were to cut the burger while it hot off the grill or pan all the juices would run out on to the plate. So let them rest for about 4-5 minutes.
Serve the burger with chopped lettuce, cabbage and sliced or diced tomato, topped with a smoky barbecue sauce. You could add a slice or two of cheese during the last minute of cooking and let it finish while resting for a delicious cheese burger! ENJOY!!!!!!
Burger Stats:
Each 4 oz. Patty yields approx. 3 oz of cooked meat and this is the only thing we calculated as toping can vary wildly.
If you have any questions feel free to drop us a line at -
When most powerlifter think of Ed Coan they immediately go to the Squat or Deadlift because those were some damn monster lifts! here is a bench routine from PLUSA where Ed outlines one his approaches to the bench press ENJOY!
"...The point is: most writers deal in abstract thinking, reflected knowledge, not direct knowledge. Most depend on reading, studying, researching to develop their concepts. Most have never squatted 600, much less a 1000. This is not to say that their viewpoints or theories are worthless. On the contrary, truth is truth and no one has the market cornered when it comes to the truth. And a great powerlifter is not necessarily a great trainer. There is an old football adage: a great player does not necessarily make a great coach. On the other hand, let's not ignore the training and philosophy that has produced the great champions in favor of the clever writers who dazzle us with catchy phrases and reflected knowledge.
Training the Bench: Ed's approach to upper body strength looks like this:
Wednesday: bench press, after warmup, 2 work sets. Narrow grip, no warmup, 2 work sets (60 pounds less). Incline, no warmup, 2 work sets (50 pounds less). Points to ponder: In so far as poundage: if Coan performs 2x5 with 500 in the conventional bench press, he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. He feels that his competition style benches serve as sufficient warmup for his narrow grips which in turn allow him to incline without any warmup. All told, Coan performs a total of 6 work sets. Not very many when you think about it.
Thursday: Press-behind-the-neck, after warmup, 2 work sets. Front lateral raise, after warmup, 2 work sets 10-12 reps. Side lateral raise, 2 sets 10-12 reps. Bent over lateral raise, 2 sets 10-12 reps. Points to ponder: Coan is a big believer in heavy, specific shoulder training. So much that he trains them on a separate day from his bench...
Saturday: Light bench, no warmup, 2 sets 8-10 reps. Light dumbbell flyes, no warmup, 2 sets 8-10 reps. Tricep pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. Points to ponder: This is a lightweight, muscle flushing, chest workout. Ed does a couple of quick sets with a weight about 60 percent of his max (340x10) with his feet on a bench. A few sets of light flyes and he is ready for triceps.... Ed cycles on all his exercises. Cycling, by definition [well, not quite. CRG], is concentrating on different repetition ranges at different times over the course of the training cycle... Here are his cycling repetition guidelines: Week 1-2 - 10 rep sets, Week 3-4 - 8 rep sets, Week 5-8 - 5 rep sets, Week 9-10 - 3 rep sets, Week 11-12 - 2 rep sets, Week 13 - 1 rep set, Week 14 - 1 rep set.
Remember those two work sets Ed does on all his major exercises? This is the weekly rep strategy for those work sets. This is called cycling and is designed to peak strength. Each week he adds 15 pounds to the previous week's work set weight. 15 pounds represents a paltry 2.5 percent of his max bench. Small jumps, done consistently and spread over a long 14 week cycle, adds up to big increases. Small weight jumps coax strength and power gains from the body. Week after week, the body is acclimated to slightly heavier loads. Exercise technique is simultaneously refined. Everything is done to develop momentum. This is a classic and timeless strength strategy. Compared to the army of arm- chair muscle gurus, Coan's conservation and impeccable pedigree stands out like a bright moon on a pitch black night. While not as trendy-sexy as newer models, this is the most effective system of strength building ever devised. Period."
"Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"
| Twelve Week Training Schedule | ||
| Weeks | Weights | Sets & Reps |
| 1 | 190 | 2x10 |
| 2 | 190 | 2x10 |
| 3 | 200 | 2x8 |
| 4 | 210 | 2x8 |
| 5 | 220 | 2x5 |
| 6 | 230 | 2x5 |
| 7 | 240 | 2x5 |
| 8 | 250 | 2x3 |
| 9 | 260 | 2x3 |
| 10 | 270 | 2x2 |
| 11 | 190 | 2x10 |
| 12 | 300 | 1x1 |
Here's a repost of an excerpt from an article in Powerlifting USA reviewing Ed Coan's Bench Press Video. The writer describes Ed's periodized training scheme and gives a detailed example. If you want to try the bench cycle for yourself, just scale the prescribed weights according to your current max. The lifter in the example has a 1 rep max of 270 pounds, and wants to improve to 300.
World Record Breaker Ed Coan's Bench Press Routine - Reprinted from PLUSA
We got an email the other day that asked why we don't pos more meet results form smaller meets. The reason we don't post the smaller meet results is because most of these meets aren't even posted by the governing organization. Take a look at some of the website. Most are update months after the meet has taken place. Even when you do get the results pages its usually a spread sheet and you have to decipher what on it. Don't get us wrong we want you to have the meet results, that is why we supply you with the best place to find meet results from - Open Powerlifting! Their results page is update directly from the meets and is always on time. Use the link in the side bar menu to find the meet and the result your searching for!
Watched video of Jamal Browner pull an amazing 1065 & then move 1105 off the floor! He joked that if the trained for he might have gotten it! I don't think it s joke he probably will get it if he trains for the lift! Caught a video of John Hack getting some wicked lifts in as well. Love seeing some of the lighter guys moving some serious ass weight! Jamal I believe weighs about 250 & John can't be over 220! That some serious shit!
Quick training tip: One of the best pick me ups during your training is sitting right in your kitchen cabinet - HONEY! 1 tablespoon of hone under your tongue washed down with what ever your drink during training will pick your ass off the ground after a heavy Squat, Bench or Deadlift session! The shit work because - HONEY is not just a sweetener it's FOOD! It has protein, carbs and tiny amount of fat! Oh yeah it digest quickly! Olde School Rulz..........
Enough ranting form the BullDog, until next tile train hard, train heavy, train smart!
If you have any questions or subjects you want us to give space to drop us a line PowerClub@MuscleSports.net and we will try our best to include your question/s in our next update.
Question #1: I have been taking creatine for some time now and have felt little to know results from it. I have tried just about all the creatine products available and have gotten very little for all my money. Is this stuff crap and hype or does it work and I am just missing the boat?
Answer: Okay here is the straight shit, some companies aren't going to like what we are about to say but who cares. If you are in heavy training and eating red meat at least 4 time a week and drinking whole milk everyday (you better be doing this if you expect to gain any kind of strength) you will not feel a pick up by supplementing creatine into your diet. The way you should be using creatine is with your protein shake after each workout for restoration.
Find Your Creatine Here!You Must remember that creatine is best used when on diets restrictive of red meat, because chicken and fish are void of this amino acid. I suggest if energy is what you need that you try some of the new Herbal formula on the market today, but gauge how you feel two to three hour after your workout to make sure there is no crash in energy like there is some time with ephedra product for certain individuals. I hope we helped you out. Good training......
Question #2: I am really sore after my workouts. My joints are also hurting more now as I get older. Can you give me some help in what I should take to help with my recuperation? Thanks - Tim H.
Answer: While reading the rest of your letter John it seems your diet is really very good.
The first suggestion is that you start taking some EFA's into your diet. EFA's or Essential Fatty Acids help greatly in lubricating the joints. This is especially true of Omega3 oils. We have been recommending Barlean's Fish Oil coupled with Barlean's Total Omega 3.6.9 Lq to most trainers with great results.
Secondly start taking a good joint formula every day. Most take about a couple of weeks before effects can be felt. With continued use most aches subside and go away for good.
The final thing we want you to try is supplementing with Glutamine and ZMA before bedtime. Take both on an empty stomach about 1 hour before retiring. This small stack does wonders for recuperation. We know about all the BS out there on both supplements but its just that BS. Glutamine helps reset your gut every night & ZMA will get your ENDO system back on track after all the bullshit of the day. Together both help you get that last bit of cleanup from the day. Good Luck
Support Brain Health, Delay Muscle Fatigue, Enhance Endurance, Improve Muscle Recovery, For both Men and Women!
Strength Building Pre-Workout
SOLID is all we can say! This a straight forward pre-workout built in the designs of past. No cramming it full of stimulant and other junk. We had 3 tester for this one and recommended 2 thing that they take this 30 minutes before each workout and have a piece of fruit or with while drink it - preferably a couple oranges. No ONE said this wasn't the bomb. Pure power all the way through each workout. Sometimes old school breaks through in todays chaos because it just F-ING WORKS! Recommendation: 8.75 / 10.0
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We use the best ingredients that are fused together to help your muscles recover fast and have a higher stamina. We only use pure and raw ingredients in our formulas.
Our formula includes horny goat weed, Korean panax ginseng and vitamin B3. Together they help to improve your mood, by increasing your pain endurance and helping you achieve stronger muscles.
We took this Herbtonics Strengthtonic and put it to the test for 60 days straight. We had 3 tester (2 Men, 1 Woman) each had 2 bottles of Strengthtonic & Olympian Labs DIM 150mg. It was our belief that these 2 would work very, very well together and boy were we correct. Strength test at the end of 30 days showed an average increase of 11-18% in strength test of 190 rep max on 4 lifts - Flat bench press (no arching), Standing Over head Military Press, Deadlift (Your choice of style) & Parallel Squat. After 60 days we tested again but his time for a 5 rep max using the same exercises. There is a big difference between 5 rep & 10 reps on muscle fibers and fitness levels. Everybody hit or exceeded what we thought we would get. The combination worked better than we thought and all testers wanted to keep going on the stack. All tester used a high protein (1-1.5 grams per pound BWT) moderate carbs (1.5-2.0 gram per pound BWT), fat were regulated based on protein source but averaged about 150-200 grams per day. This was fun evaluation that proved very useful for future recommendations! Recommendation: 8.0 / 10.0
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100mg Micronized Formula - 99%+ Highly Purified and Highly Bioavailable!
YOU WILL FEEL THE DHEA! You will feel less body aches, and ,ore energetic in a natural way. Your body will start getting rid of water weight within a week. This is not DHEA that you bought back in the 90s or even early 2000s this stuff is pure as hell and get to works fast. For some it will upset your stomach a little so ease into it by switching to every other day until for a couple of weeks. We had one person who loved the effects she was getting but she always had a headache later after taking it. We told her to cut the amount in half by opening the capsule and using only half each day, that worked for her. if the headache had persisted she could and should not have continued the product. This stuff is very pure and gets to work fast so gauge it for any adverse effects like headaches and nausea and make adjustments or discontinue if needed. Recommendation: 9.0 / 10.0
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