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Atomic Athletic Blog

  • Crater Holes and Long Stares

    All over this country, from small towns to major cities, garage gym lifters are getting long stares and

    Custom Shot Loading Globe Strongman Dumbbell
    Jeff "T-Rex" Bankens: Liftin in Louisiana. Custom Strongman Dumbbell.

    quizzical looks from neighbors and passing children. The long winter is over and everyone is headed outside. Lifters are no exception.

    I have one customer who swings his Persian Meels on his apartment rooftop in New York City and another doing snatches with a custom strongman dumbbell off the bayous of Louisiana. From Marquette, Michigan to Muscle Beach, California lifters are hefting “odd ball stuff” in the great outdoors.

    Good for you.

    Let those poor timid souls shake their heads and wonder, “Why?”, thinking you are crazy. The fresh air fills your lungs with extra power. You are a lifter and you know that sunshine will give you Vitamin D and make you even stronger. Most of all, you are having fun.

    If you have never trained outside, then now is the time. Grab a pair of Indian Clubs, a stone ball, or your challenge dumbbell and lift in the grass.

    OUTDOOR WORKOUT

    Here is a quick outdoor workout. All you need is a stone, a chin-up bar or tree limb, those clubs and that dumbbell:

    Warm-up with light clubs: 5 Different Swings x 20 Reps, non-stop
    One Hand Dumbbell Clean & Press: Right Hand 5 x 3, then Left Hand 5 x 3
    One Hand Dumbbell Clean & Jerk (with a split): Right Hand 5 x 3, Left Hand 5 x 3
    (Try to get your split as low as possible.)
    Pick up your stone. Front Squat 5 reps, Walk with it around your house, when you are about to fall over, try to get 5 more Front Squats. Drop it. If you aren't back to where you started, then continue this process until you do get back.
    Chin-up/Pull-up Bar: 10 Chins, 10 Pull-ups, 10 Alternate Grip Pull-ups, 10 With the other Alternate Grip Position Pull-ups. If you can't get 10 reps, straight through, get as many as you can, rest and continue. Don't do cheater “kipping pull-ups”. Get your full range of motion and when you finish a set, hang, stretch, rotate your hips and work your abs and low back until everything is loose and relaxed. This will have you ready for your next workout.

    I hope you enjoyed this workout. It's one of my favorites.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Darth Vader and York Barbell

    “Roger LaPointe to the store front desk, please.”

    Dave Prowse, who played Darth Vader, at York Barbell
    Dave Prowse choking Roger LaPointe in the York Barbell Weightlifting Hall of Fame.

    I loved to hear that request echo from the tinny, feedback filled York Barbell intercom.  It was ALWAYS going to lead to something interesting.

    That day was no exception.  Twenty years after I first encountered him on the big screen, I met Darth Vader, I mean Dave Prowse.  Yes, I instantly became that shocked six year old in a movie theater seeing a light saber for the first time. It was 1997 and Dave Prowse wanted to meet “the lifter” at York Barbell.  Fortunately for me, Dave had dealt with plenty of star struck fans.  It didn't take long before we were talking about weightlifting, gyms and the fun of a real Highland games.  We genuinely had interests in common.

    Dave has a really outstanding sense of humor and loves the strength sports.  He also has a great voice to top off his commanding presence.  The photo above shows Dave choking me in the York Barbell Weightlifting Hall of Fame.

    Years before, Dr. Bob Suchyta had told me that if I take my lifting seriously, it will take me to amazing places. The beauty of weightlifting is that it is just you and a barbell.  The barbell is an inanimate object.  If you don't do anything, then it will also do nothing.  The same can be said of stone lifting, or throwing a caber.  The lessons of the iron are great.

    Dave Prowse told me the same thing as Dr. Bob.  In their humility, just meeting each of them was already something great.  Look up Dave's biography.  It reads like Charles Atlas.  He really was the sickly kid who went on to lift the unliftable stones.  Little did I know, my lifting would take me to the stars, to battle with the most notorious villain of all time, or at least the actor who played him.

    All the best, 

    Roger LaPointe

    Today is a good day to lift.”

    P.S. My, now seven year old, son tells me that it's obviously not Darth Vader choking me in the photo, after all, “where is his cape and helmet?”  (Raspy breathing sound effect: “Jackson, I am your father.”)

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Bob Hoffman Throwback Workout

    Bob Hoffman lifting at the old Ridge Ave. York Barbell Gym.
    Bob Hoffman Deep Knee Bends with a Globe Barbell at the old Ridge Ave. York Barbell Gym.

    Bob Hoffman, the owner and founder of the York Barbell Company, believed that a creative individual could build a Mr. America body with just one adjustable barbell and two quality adjustable dumbbells, combined with hard work and creativity. In that spirit, try out this Throwback Workout.

    1 Barbell & 2 Dumbbells Workout

    Barbell
    Power Clean & Press 5 x 5
    Straight Arm Pullover 5 x 5
    Front Squat 5 x 5

    Dumbbells
    Alternate Zottman Curls 5 x 5
    Side Laterals (Delts) 5 x 5
    Strongman Double Biceps Curls 5 x 5
    Crucifix Holds (Front Delt / Upper Chest) 5 Reps
    Held for a Count of 6

    Sit-ups (Use Barbell to Hold Feet Down) 50 Reps

    Do 5 x 5 for all exercises except the Sit-ups and Crucifix Holds.  If you can't do 50 Reps as a single set, then just make sure you get them all done.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • How Pharmaceuticals End Up in Our Water

    Milo magazine published a really scary article about water quality about 10 or 15 years ago.  I'll say it again.  Scary stuff.  Check out this link: http://www.tappedthemovie.com/ and watch the video clip on "How pharmaceuticals end up in our water".  There is no direct link.  It's not part of the full movie, but that's worth watching as well.

    I was able to get the 2012 Water Quality Report for the City of Bowling Green.  It is posted on-line.  Here is the link, if you would like to see a sample of what it might look like for your community.

    http://www.bgohio.org/departments/utilities-department/water-treatment-plant/files/ccr2012.pdf

    The gentleman I spoke with at Water Treatment department was very helpful.  He noted that with many pharmaceuticals, we probably have them filtered out by our "recently" improved system (including reverse osmosis and several other systems), even though that is not part of the official report.

  • 100 Year Old Bench Press Secret

    Stereoview of Dabee Chowdray Palwan with 960 Pound Weight
    Dabee Chowdray Palwan with 960 Pound Weight

    That was quite a compliment, and a bit over stated, but it came from a friend. We were having lunch and talking about his favorite lift, the bench press. As an avid Olympic style weightlifter, I have spent far less time on the bench press than he has, but I have spent more time on the standing press and odd lifts.

    My buddy wanted to know about what some pre-drug era guys in the bench press, so I brought along a little piece from my collection. I have been puzzling over this one for some time, doing research in a number of directions, but I couldn't hold this one back. He did ask for old, so I think something more than a hundred years old fit the bill.

    You can see the stereoscope photo of “Dabee Chowdray Palwan” doing pressing a stone. As you can see, the lift is a bridging floor press with a stone nal, at 46 years old. I found more literature on how he actually performed the lift as well. Included, is a little on his training methodology. Who knows how accurate any of it is, but the claim is that the stone weighs 960 pounds.

    http://atomicathletic.com/store/index.php/tendon-ligament-strength-training-course-1-dvd.html

    As I have been wanting to increase my standing press, I have been doing a lot to bring back my bad right shoulder, including bench pressing. I am not to the point where I will be doing bench press partials or isometrics, but this long dead pehlwan (this is the modern English spelling) certainly did them. There is almost no chance a bench was used in his training, but we can learn a lot from what we see in his picture. As John, my buddy, said, “just supporting that sort of weight would increase my bench press, where do I start?” He has a great attitude.

    For starters, he will be studying and practicing proper isometrics in the power rack, as well as partial movements. He will begin with my “Tendon & Ligament Strength Training” DVD. While I put this together fifteen years ago, as my first instructional video, it is still my best seller. Smitty taught me to do that stuff with all the knowledge he had gained from his years training the York lifters. It is a serious show and tell sort of thing. After John digests all that info, we will move on to other cool training.

    Maybe you will join us in this lifting adventure...?

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • Conquering the Snow Mountain

    conquering-the-snow-mountain-behind-atomic-athletic
    No tricks. Bowling Green, OH is the flatest place on Earth. That Jeep is easily 10-12 feet below the top of that mountain of snow.

    Well, after breaking every conceivable variation of winter records, it's time to have some fun with the ridiculousness of it all.

    OH, THE HUMANITY!!!

    Here is 6 year old Jackson "Conquering the Mountain" behind my office.  Yes, you are seeing the top of a Jeep Cherokee.   I estimate that the top of the snow mountain is easily 10-12 feet above the cars in the parking lot.  We got another 5 inches last night...

    Stuck inside again, so I'm working on the web site.  I got the 1 1/2 Pound Wooden Indian Clubs on the site. Check them out here: http://atomicathletic.com/store/index.php/indian-clubs-wooden-1-1-2-pound-pair.html .

    All the best,

    Roger LaPointe

    "Today is a REALLY good day to lift."

  • Real Motivation

    indian-ladder-game-carny-stuff
    The Jacob's Ladder is sometimes also called the Indian Ladder Game or Chinese Ladder Game, when you see them at carnivals.

    (This Bulletin was originally published May 5, 2005. Titled “Kid's Workout Journal”)

    Workout journals are a cool thing. I don’t use one right now, but I should. I am going to start again. Just before the Atomic Athletic Great Black Swamp Olde Time Strongman Picnic I found one of my journals from when I was about 12 or 13. It was really cool.

    “No excuses!!!!”

    That was a headline on one of those pages, written from a 12 year old to himself. I like to think that I haven’t changed much.

    Today, my workouts are never the same and don’t follow a set plan, except for some generalities. I work too many hours and with shipments coming in and going out, I never know what I am actually doing from one day to the next. My goals are a little different from back then. I started making my change today.

    That 12 year old kid knew something. How about this, “Goal: find new exercises for Jacob’s Ladder training. I WILL win the $10.”

    How is that for motivation? I would like $10 today, for completing a Jacob’s ladder climb. It was a lot more then and a lot harder for a 12 year old to get it. My list of “new” exercises included: 6 different kinds of push-ups, rope climbing, “rope push-ups”, pull ups, chin ups, monkey bar work and hanging upside down on the Jacob’s Ladder. For those of you who don’t know, this is not the motorized thing, by the same name, that you will find in some commercial gyms. Those give a nice workout, but I doubt anyone ever got a concussion from one. Of course, I also worked climbs on my belly, hands-knees-feet, hands & feet and forwards and backwards. After all, I was planning on working the carneys! I guess that is why I loved watching Andrew Durniat in the pull up competition at the picnic.

    That guy did 23 perfect pull ups. I was really hoping no one would jump in and do some really bad cheating pull ups and beat him. Nobody did. Andrew got his chin over the bar with every rep. He also came down to full extension, with at least a second of full relaxation between each rep. Even more amazing was the fact that he did a short tri-athalon that morning. He earned that Atomic Athletic Retro Gas Station Jacket. He earned it with more than just his performance that Saturday. He earned it with every workout he put in before that. This was just some of the pay off. Congrats Andrew.

    All the best,
    Roger LaPointe

    PS. I know that 12 or 13 year old would not have understood the responsibilities I have today, but then again, he would have still said, “get back in that gym, you don’t get stronger sitting at a computer.” I know that to be a fact, as I read it in the journal...

  • Add 50 Lbs To Your 1 Hand Deadlift

    I know. This sounds like one of those Joe Weedy-man ads that is too good to

    Finger Lift Ring
    Finger Lift Ring: Open Middle Finger

    be true. All I am going to do is tell you how I did it. It was amazingly simple.

    I decided that improving my One Hand Barbell Deadlift would improve all my other lifts. You see, if your grip is your weak point, it can throw off all the other body position angles in full body lifts. I could also aim for an American Record, by adding about 50 pounds. Thus I had a goal and an underlying reason for that goal.

    First, I looked at my current grip training. I was doing a lot of thick grip work and explosive lifting with Olympic bar sized handles. My regular 2 hand deadlift, clean grip pulls and trap bar deadlifting were all at least a hundred pounds over that record with training weights, so I knew it had to be a hand, wrist or forearm issue. I then looked up similar lifts in the USAWA Rule Book. I had never done any finger lifting, but many of the old time strongmen did.

    I simply added finger lifting to the end of my regular workouts, but I didn't go for max weight. The theory was that I had to build up the strength of a lot of very small muscles, ligaments and tendons. I would do only 1 set per finger or group of fingers, as I decided to lift with the ring finger and pinky finger as a single unit, because of the tendon and bone configuration in the hand. I used the exact body position and range of motion for the One Hand Barbell Deadlift. Equipment was simply the Finger Ring Weight Handle with the Olympic Loading Pin I sell.

    Finger Lift Grip Positions

    I soon found that there were essentially three different grip positions. I only did the finger lifting every other workout, but switched grips each time. The weight I used was as much as I could do during that workout for a minimum of ten reps. There was a lot of trial and error. If my limit for a particular grip and finger was only the ring, clevis and loading pin that day, so be it. Believe me, for the Open Pinky/Ring Finger position, there were days that the weight was so ridiculously light it seemed a complete waste of time, but I stuck to the program.

    3 Finger Lift Grips: Open, Hook and Lateral Pinch

    I also added the One Hand Barbell Deadlift into my routine every time I trained. I did only 2 Sets of Triples and periodized the lift with my other training, peaking a month before the contest and again on contest day. I gave myself five months to see how well I would do. It worked out so well, I still can't believe it.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Throwing Down a Pint

    joe-marino-bodybuilder
    Carry On, Joe Marino - Joe has always promoted the idea of camaraderie in strength sports, especially through the AOBS.

    As you can imagine, I'm not a big drinker, but that was great fun. I've been working so long and hard on the Atomic Athletic web site that my social, camaraderie oriented side of life has been lacking. I almost titled this Bomb Proof Bulletin “Extending the Conversation”, which would have been descriptive, but didn't have the punchy flavor I wanted, but you get the idea.

    Just Did It
    You see, like any other sport, you can only “do” strength sports for so long. I'm also not talking about age here. We have Masters athletics for those of us who want to compete in age group sports. I'm talking about being a spectator. It's the art of watching the game with buddies. Most of us at the Pub had done some sort of coaching and recruiting for the Open Curling we have, thanks to the advertising power of the the Olympics being on television. By Friday, we were done for the week. It was time to relax and talk about the sport. Tell some jokes. You get the idea.

    Last week, I met with my buddy, Dr. Bob Suchyta, at his bar, Doc's Sports Retreat. Dr. Bob is the guy who got me into Olympic style Weightlifting. Believe me, he was a much better lifter than I have ever been, having been trained by Norbert Schemansky, at the Astro Club. We had a blast talking about lifting and checking out all of his sports memorabilia. His place is a modern sports bar that shows off a collection that includes pieces from Gordy Howe, other Red Wings, Lions, Tigers, Pistons and of course, weightlifters. There is at least an entire case of memorabilia just about Norbert Schemansky, but other lifters, strongmen and bodybuilders are represented as well.

    Click this link if you want to check out Doc's Sports Retreat: http://www.docssportretreat.com/

    Both Vic Boff and Joe Marino drummed the concepts of camaraderie and fellowship into my head. They are essential for any sport. In case you didn't know, the AOBS (Association of Oldetime Barbell & Strongmen, which Vic founded) started as an informal get-together to celebrate Sig Klein's birthday. Make sure to get together with your lifting buddies. If they have all disappeared, find new ones. Make sure to add in some young guys, or even “old guys” who are new to the sport.

    Vic Boff Collection: http://atomicathletic.com/store/index.php/vic-boff-collection-2-books-dvd.html

    Continue to check out the Atomic Athletic BLOG for more. I add bits & pieces to it, that are not long enough for a Bulletin.   Of course, not all the Bulletins make it to the BLOG.  They really are different entities.

    Atomic Athletic Great Black Swamp Olde Time Strongman Picnic Collage
    Atomic Athletic Great Black Swamp Olde Time Strongman Picnic Collage

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

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