Tag Archives: John McKean

Lifter of the Month – John McKean

by Al Myers

John McKean in action performing a trap bar deadlift at his recent record day.

John McKean in action performing a trap bar deadlift at his recent record day.

The lifter of the month for December is the long time Ambridge lifter, John McKean.  John celebrated his 70th birthday in December by hosting a record day at the Ambridge Barbell Club. In this meet John set several new USAWA and IAWA records to add to his lengthy record count.  John has been involved with the USAWA since practically the beginning.  He competed in York this past summer at the USAWA National Championships and assisted me with the announcing duties. He has been a consistent contributer to the USAWA website by submitting some very interesting stories.  John has been around weightlifting his entire life and is a joy to visit with because you will hear some almost unbelievable tales about past meets and lifters!

Congrats John!

John’s Birthday RD

by John McKean

MEET REPORT AND RESULTS
John’s Birthday Record Day
Turning 70 -Easy as Apple pie !

John McKean enjoyed some homemade apple pie on his 70th birthday!

John McKean enjoyed some homemade apple pie on his 70th birthday!

Due to expected December snowstorms, I’d confided to Art Montini, “we’ll probably only have 2 lifters attending my birthday meet- you & me- and I might not be able to make it!!” But the weather looked more like Art’s October meet, than one held during Christmas week! Heck , if travel weather was to be a big factor, I’m still wondering how Dean Ross made an over 19 hour one-way drive to beat me to my own contest!!

Yep, Dean continues his quest to more & more records, and did superbly with an energetic 8 new marks, despite summoning even more energy in returning to the road immediately for the repeat 19+ hour drive and an 8AM start for work in the morning!! Next in was Stephen Santangelo, all the way from northern Kentucky, with a present of an absolutely wonderful, natural organic apple pie, which his lovely wife (and fantastic cook!!) Lori had baked for the occasion EVERYBODY dove into this tasty, nutritional treat – Denny Habecker arrived from across state and didn’t even pocket his keys or take off his coat before he was chowing down on a piece of this large pie!! Thanks, Lori, for such a great birthday gift – this “brunch” made the meet, for all of us!!

Next in came the Cleveland crowd – Scott Schmidt and his ever smiling wife, then Denny Mitchell and Flossy, all amazed at easy travel through our normal snow belt! Both Scott & Dennis enjoyed this chance at another record day, since Art’s meet right after the World’s had left little training prep time in October. As Scott cheerfully exclaimed. “Wow, it’s so cool that we actually have another shot at records, with real training time behind it!”

Old Art Montini did a single lift with each of 5 lifts, acquiring an easy new 5 world records. And Stephen Santangelo treated us to a rarely seen “Saxon Snatch”, among others, with his specially built (and approved) equipment.

We all left the gym at a little past noon, despite all the chalk dust we had left flying! Outside it was bright sun and blue skies, and warming, with clear roads for travel. Now that it’s all over and done,” let it snow!!” Merry Christmas, all !

MEET RESULTS

John’s 70th Birthday Records Day
Ambridge VFW Barbell Club
Duss Ave  Ambridge, PA
Dec 20, 2015

Officials (3-official system used: Denny Habecker, Scott Schmidt, Dennis Mitchell, Art Montini, John McKean

Lifters:

Dennis Mitchell  age 83 weight 151.5 div 80+,70K
1″bar left hand vertical bar deadlift 56 pounds
1″bar right hand vertical bar deadlift 56 #
left hand one arm Ciavattone deadlift 93#
right hand one arm Ciavattone deadlift 93#
stiff leg deadlift 150#

John McKean age 70 weight 165 div 70+, 75K
Straddle deadlift 2″ barbell 260 pounds
Hack lift 2″ barbell 210#
Power Row 174#
Trap Bar Deadlift 300#
Jefferson (Straddle lift) 259#
2 barbells deadlift 260#
one arm (R) barbell deadlift 209#
one arm (L) barbell deadlift 209#
right one arm dumbbell deadlift 175#
Alternate grip bench press 115#
Bench Press feet in air 120#

Stephen R Santangelo age 63 weight 166 div 60+, 80K
Fulton bar snatch 85 pounds
No thumb overhand deadlift  285#
No thumbs deadlift 305#
Saxon Snatch  80#
Dumbbell Walk 77#

Art Montini age 88 weight 174 div 85+, 80K
Little fingers straddle lift 45 pounds
Index fingers straddle lift 60#
ring fingers straddle lift 70 #
middle fingers straddle lift 88#
2″ barbell straddle lift 135#

Denny Habecker age 73 weight 195 div 70+ , 90K
Bench press hands together  135 pounds
Bench Press Fulton bar 170#
Deadlift 12″ base 265#

Scott Schmidt age 63 weight 231 div 60+, 105K
Right hand 2″ vertical bar deadlift 85K
Left hand 2″ vertical bar deadlift 85K
2 hand 2″ vertical bar deadlift 135K
French Press 55K
Bent over (power) Row 115K

Dean Ross age 73 weight 254.5 div 70+, 120K
Rectangular fix Fulton Bar 50 pounds
Holdout Fulton bar lowered 50#
Holdout Fulton bar raised 50#
Straddle deadlift 2″ bar 210 pounds
Deadlift 2″ bar  260#
Ciavattone Fulton bar deadlift  170#
Left hand Fulton bar deadlift 80#
Right hand Fulton bar deadlift 80#

Round Up Training

By John McKean

John Grimek performing a one arm overhead lift at the old York Barbell Club.

John Grimek performing an one arm overhead lift at the old York Barbell Club.

Surprisingly, the fabled super human did not squash me like a bug, spit in my direction, or merely ignore an insignificant little nobody like me! At the time I was a wide eyed college student witnessing the parade of Iron Game icons who were milling about at one of the famous York Barbell Club picnics at Hoffman’s wooded Brookside Park. Brushing my right shoulder, John Grimek and his wife casually strolled by, causing an instant,massive lump to clog my throat! Best I could think to do was croak out a meek “Hi, John!” The mighty Grimek, huge arms in full display in a cut sleeve t-shirt, merely extended his hand in warm greeting and genuinely replied ” Hey, great to see you! How’s your training coming along?” Then he started gabbing  as if we’d been long time buddies and avid training partners! Naturally a crowd quickly built around our discussion, amid other queries from the group, when it occurred to me to ask about a point made in a recent issue of John’s MD magazine.

Questioning him about a very interesting, unique arm building article (written by Mr Universe, Tom Sansone), where the major premise was always to keep training time short by constantly CHANGING bi/tri exercises every workout, I was wondering if John himself shared that author’s conviction.” Oh,yes, ABSOLUTELY” emphasized John, “especially if you desire to greatly increase STRENGTH as well!” That statement shocked and puzzled me, as I’d assumed that one had to labor through a movement for quite a while in order to reach decent poundage. Only much later in life did I come to realize that this all-knowing lifting guru had provided the quintessential KEY to much of his  own fabled super strength, and gave a glimpse  to the brilliance he acquired from instinctual power work during his youth.

Of course, VARIETY is also the essence of ALL-ROUND competition ,which I’ve been involved with exclusively for the past 3 decades.( In fact, John Grimek was our first inductee to the USAWA Hall of Fame!) However, for most of that time it’s been a struggle to include a fairly good range of official lifts (we have nearly 200 events!)into workouts without spending entire days in the gym. So, to chase Grimek’s lead , I read “between the lines” in accounts of his earliest training ; seems he followed a basic,constant pattern in standard ,heavy exercises, but usually ended with a single massive effort on some odd strength feat. Never much in favor of “sets/reps”, he’d just extend one big all-out push,pull,partial, or hold. And,of course, ALWAYS experimenting with something new, unusual, or differant.

Now, it occurred to me, some 50 years since I first marveled over Grimek’s sage advice , that I can save time in the gym, yet train a bigger variety of lifts more effectively if I only tweek John’s essential power building KEY a bit. Simply, I needed  to start with a  moderately loaded barbell, build up weight in increments (such as 20 pounds each set), and perform a semi-challenging LIFT that will “FIT” each differant poundage. For example, the other day I began with a fairly heavy curl, added 2 ten pound plates, did a single bent arm pullover off the floor, then an increment up for a row. Twenty more pounds for an easy one arm deadlift. And on up (lots of ten pound plates laying there!) through subsequent singles for a hack lift, Ciavattone pull, heels together deadlift, Jefferson (or straddle), 12″ base deadlift, 2 bars deadlift, and finish with our heavy Kennedy lift .Yep, an eleven “event” total, great variety,decent strength output (mostly along similar “off the floor” lines),and ,most importantly, no multiple set drudgery or boredom at all! Heck, I thought I was competing in one of the USAWA’s exciting “record day” events (in itself, a form of this training system)! At the rather fast  termination to the workout, in fact, my mind& mood were as “pumped” as my legs and back were!

Next workout, if I don’t decide to change the list completely, I’ll merely add 5 pounds to the initial lift in that sequence,which,of course, puts an additional nickel on EVERY lift. Advancement will continue until some weak link in the chain becomes a “partial”; there’s never such a thing as a “miss” -max effort is always a BUILDER ! Besides, no lift stays stuck for long, as each in the series tends to boost and strengthen all others!

My training partner, 88 year old (!!) USAWA patriarch Art Montini, has been following his own version (Art’s  well thought out plans feature 28 lifts, not done all at once, but 7  lifts per session, alternating each workout) of this “Round-Up”  for years with considerable success. Art recently won (again!) the IAWA World Championships in Scotland, and is second all time on our national record list with over 400 current marks in various age and weight divisions. His brief, variety enhanced workouts begin at 4 AM, EVERY morning, finish quickly before 5, then has him bounding through the day with unbelievable vigor !

Want the strength of Grimek and the longevity of Montini? Forget all useless, time robbing set/rep systems and “Round-Up” for an instant power surge, vastly increased energy, and all-round versatility!

 

Try DIGGING into a heavy workout!

by John McKean

" Winning one of Al's Dumbbell Walk Handles helped crafty ole John to develop an enjoyable new fitness movement! Can ya DIG it?!"

Before we started dating, my future wife, Marilyn, told me I couldn’t touch her with a 10′ pole. So I got an 11′ pole – it musta worked as we’ll be married for 45 years this September!

Seriously, the long pole has figured its way into my training regimen ever since I studied and practiced Chinese long pole FORMS over 20 years ago in Wing Chun Kung Fu. In addition to use as a self defense tactic, this leverage form of resistance has been terrific for both cardio training, when done for a sufficient length of time, and is fantastic for a warmup to an all-round lifting program. A long pole’s smooth flow and circular motions, when done in precise martial arts patterns, really activates and awakens every muscle of the body.

However, while playing around with training tools this past winter, it occurred to me that the long pole, with one of Al’s homemade “Dumbbell Walk Handles” slid down and positioned on one end would yield a lot more resistance from the pole’s other far side. This would yield a heavier, rep oriented, leverage-weighted exercise, that maybe wouldn’t require a half hour of work, for use as a pre workout warmup. I recalled how my old friend, the late Dr. Len Schwartz, in his original “Heavyhands” text had advocated a digging type movement with the small dumbbells that he employed for aerobic training. Dr. Len was very high on all the benefits of his shoveling motion, but couldn’t convince many to attempt it, as this particular exercise seemed awkward to maneuver with 2 dumbbells. Later, however, as Schwartz formulated awesome “Longstrength” programs – which were much shorter duration than standard aerobic sessions, with slightly heavier fitness movements – shoveling fit right in. He even devised a screw-in 6″ dumbbell connector which welded two dumbbells into one solid unit.

Now my LONG lever “shovel” makes this exercise quite a bit more hardy than did Dr. Schwartz’ tool. With added barbell plates and collars it can be loaded heavy enough, if desired, to produce an actual one rep maximum lift ! Yet I still keep it unloaded as pictured here to go through wide arc front circles, back circles, and realistic over the head shoveling. Hitting both left and right sides, I find that about 35 reps for these 6 maneuvers instills a robust feeling that just begs the ole bod to attack some serious heavy barbell work!

Of course, there is plenty of room for much further exploration, and many other digging style exercises to be discovered. From my initial experimentation I can assure that besides a superb warmup, my forearms, biceps, and obliques are becoming seriously toned from this fun activity! Even Marilyn must see the positive benefits – I’m now allowed a mere 7′ pole around her and for workouts!

Perfect Powerful Pulls

by John McKean

Little known Pennsylvania lifter Jim Dorn of the 1963 era pressing 300 pounds!

Audience chanting called a halt to the proceedings at the 1963 Senior National Weightlifting Championships. No, not due to a poor judging decision, nor a new record lift. Rather the mere appearance of a little known 181 pound wonder named Jim Dorn created this immediate stir. The uninformed in the crowd assumed him to be a bodybuilder, rather than the dedicated olympic lifting stylist that he was, yet everyone demanded to see him flex his wing like lats! Heck, even the normally gruff, stoic John Terpak later wrote that Dorn had “unquestionably the broadest back in the world for his height and weight”! Fortunately the MC of the evening was Bob Hoffman, who was more than happy to promote one of his York team members, and to plug his top selling power racks (on which Dorn trained exclusively)! Of course the packed auditorium went berserk when the 5’7″ phenomenon flexed those lats, seeming wider than he was tall.

What an all-rounder Jim would have made! In addition to a 315 pound press, 285 pound snatch, and a North American Championship title (among others), Dorn performed a 275 pound cheat curl (205 strict), a 670 pound parallel squat (with hands on thighs), and a 405 pound jerk off the rack. And when pushed into it by Coach Hoffman, later took the Mr. Pennsylvania crown. Hard to believe that this type of power and physique were built primarily with mostly single holds inside a power rack, using 8 key partial lifts!

As indicated in an early 60s Strength & Health story, Jim’s usual home training featured only these power rack holds and ONE SET OF ONE format: top press 520 X 1, eye level press 360 X 1, chin level press 520 X 1,quarter squat 1000 X 6, middle pull 420 X1, front squat (from bottom up) 390 X 3, deadlift (just off floor for the start) with shrug 670 X 1, and bench press (starting from a rack pin 4″ above chest) 470 X1. On each of the single rack holds, he held either just off starting pins, into a slightly higher rack pin, or maintaining a support (as in the top press and quarter squat) for 10 SECONDS. Oh yeah, he finished each session with a set of 6 in a slow stretching type of chin behind the neck. However, I’m convinced that it was his pulling HOLDS over that TIME, that created his awesome pulling power and super wide upper back!

I’ve written previously, of course, of the value of slightly moving isometrics & holds, but wish to put forth some pulling experiments I’ve been doing for a while that just may make this treacherous exercise a bit more user friendly! After all, none of us in the all-round bunch are getting any younger, and these heavy duty holds are nasty to one’s blood pressure! But, though mostly forgotten, we should strive to discover how to make such miraculous, short & concentrated rack routines work for us. We may never get the world record pulls and back structure of Bill March, Lou Riecke, or Serge Redding. In case you don’t know Serge, he used mostly standard olympic lift training, tho included one special pull iso — musta worked because at 5’8″ and up to 308# bwt, he did an official 502 pound WR press, a 401 snatch, and measured 65″ around the shoulders!! More on him in another story!! However, using TIME in holding a row, continental from thigh level, snatch grip pulls, etc., could mean a whole bunch of ‘Rounder records!

Now, what I’ve found, old gomer that I’m becoming (68 last Sunday! and his wife who is proofing this reminded him that he’s well into full bloom gomerhood!), is that I don’t need to explode head veins from a 10 to 12 second hold as twenty-something Dorn & March were doing. Instead, I separate my rack lifts into 2 sets of 2, with each hold into a slightly higher rack pin, lasting only 3 seconds. I still get in the all-important HOLD of 12 seconds, but have not come even close to passing out as I did in the old days (so that’s what happened to him y’all are saying!)! For instance, I’ll get a pretty hefty poundage on the strict row, pull to a pin 4″ above and hold for 3 seconds, lower and pull/hold for another 3 seconds, then rest for a few minutes and do the second set. By the way, if you don’t have access to a power rack, this same performance can be achieved with chains & “S” hooks over the bar to secure various pull positions, or even rig up a thick rubber bungee around one’s barbell!

It must be working – my poundages are going up, even at an age where gains should NOT be achieved, and the all-round pulling lifts are feeling much easier! I’m even noting a big increase in wideness these days – though I expect this is mostly from Marilyn’s fresh stacks of Christmas cookies, rather than extra muscle on the upper back!

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