Tag Archives: Dino Gym

Team Spirit

by Thom Van Vleck

We have a lot of fun with our team rivalries in the USAWA.  While it is all in good fun, it has gotten heated from time to time, but that’s OK.  Sometimes that’s what it takes to get fired up for big lifts!  It reminds me a lot of the rivalry I felt when I was a Marine.  We hated the Army, Air Force, and Navy, but when we had a common enemy we quickly banded together.  In the Marines we had a saying: “You won’t find a better friend or worse enemy”.  I also believe: “Once a Marine, always a Marine” (Chesty Puller said that, the most decorated Marine of all time and a personal hero). I feel the same about my affiliation with the JWC.

A great photo of Dino Gym member and enforcer Scott Tully....in a great shirt! While I've kidded Scott about this photo, it would not be hard to find one of me in a Dino Gym shirt. And, no, that's not my bald head in the photo!

We all enjoy our training for lots of reasons.  I’m sure most of us have a primary reason for doing it and for most, that primary reason is probably to get strong!  For a bodybuilder it may be to “look strong” (I never understood why you would want to look stronger than you really were….I want to be stronger than I look!).  The reality is that we probably train and compete for lots of reasons beyond that.  One of those reasons is for the social aspect.  We are humans, we generally seek out companionship….even loners will have a dog or cat for companionship! So, for social interaction, we join teams.  Now, I’m not talking about “socializing” (although that certainly happens!) but the act of finding a common bond or thread.  Common interests, so to speak.  That’s the social aspect I’m talking about.

We also like competition.  I can recall going out to the old JWC gym at about age 10 with a buddy of mine and doing a powerclean and push press.  The first thing he did was slide on a little more weight and lift it….and it was “ON”!  We didn’t stop until we’d about killed ourselves!   Teams give us the best of both world’s.  We can hook up with like minded individuals and find the motivation of competition within our own team and then against other teams.  But we can also have mutual respect for our rivals.  I know I have a lot of respect for my “rivals” in the Dino Gym, Clark’s Gym, Ledaig…and the rest.  That’s why I own at least a t-shirt from each and in the case of the Dino gym almost a whole wardrobe of clothes!

Teams are a good thing.  They give us motivation, friendships, rivalries, and in the end, good times.   Being a part of a team can hold us to a higher standard than standing alone.  It can also reflect a lot about who we are and if done right, in a very positive way.  So join a team in the USAWA, or start a new one and join the rivalry for bigger gains and good fun.  I’m sure Scott will love the fact I used his photo for my example….and I’m sure it will motivate him to lift a little harder the next time we compete!

Club Challenge

by John McKean

THE 2011 USAWA CLUB CHALLENGE – THICK AS GRAVY

The Ambridge Barbell Club hosted this years USAWA Club Challenge. Pictured left to right: Art Montini, Phil Rosenstern, and John McKean.

I sure hope that nutritionists will discover that the Maple Restaurant’s famed thick, brown beef gravy is chock full of protein, vitamins, and minerals!  Our hungry Club Challenge competitors sure slurped a lot of the delicious sauce down with big beef platters!!  Joe Ciavattone Jr had been looking forward to this stuff all day (he even had his girlfriend research online the restaurant BEFORE he, his dad, and brother had left Boston!), and I think Chad and Al ordered an extra quart of the gravy as their beverage!!  But it was an absolutely wonderful meal that capped off a perfect lifting day – truly a family gathering of happy and starving USAWA men who had traveled from Kansas, Boston, Lebanon, Cleveland, Pittsburgh, and Aliquippa!!

Actually air flight arrangements were a bit off, with our Kansas group not being able to arrive before 2:30, but that eventually proved to be a big plus. While waiting, the rest of us hit the Ambridge gym at about 11 AM, and ended up setting sort of a record in itself – we actually completed FOUR meets within one afternoon!!  That is, we conducted a “Record Day”, 2 postal competitions, and then, well warmed, the Club Challenge.

Joe Ciavattone Sr., of Joe's Gym, performing an outstanding 2-Barbell Deadlift.

We have to give a huge thanks to co-meet director Art Montini for his skillful airport pickup & delivery system!!  Joe Ciavattone & sons were obviously a bit concerned when arriving at 9 AM on Friday morning at the big Pittsburgh terminal, heading toward the outside doors, and there was ole smiling Art at the ready!  They spent a relaxing day & night at Art’s place -as Joe told me  “I can’t ever remember being this relaxed going into a contest!”  Then, on Saturday afternoon, after lifting most of the day, ever energetic Art headed for the airport with perfect timing to intercept Al, Chad, and Darren ! They were back almost before we could get our second breath, and put us in real pain, as we entered into the main event !

As we warmed up, we had an unexpected treat -longtime powerlifter and Ambridge VFW member, 57 year old Phil Rosenstern, of deadlifting fame, was so impressed with the goings on (Phil was just innocently doing a normal Saturday workout when the craziness overtook him!)  that he immediately joined the USAWA, then hoisted a world record hack lift of 450 at 198 pounds bodyweight !!  It was fast, easy, and perfect, performed in front of 7 top level officials!!  Welcome aboard, Phil !

Scott Schmidt joined the Ambridge Club for this team event and is showing perfect technique in his 253 pound Bent Over Row.

The meet went in our usual “scatter fashion” with groups doing the 2 barbell deadlift, bent over row, and neck lift in various corners of the VFW pit. It worked to perfection, with everyone encouraging another to the very best efforts. Even the jet lagged crew from Kansas summoned their “inner animal” toward the end, with both Chad & Al neck lifting phenomenal 750 pound fourth attempts!  Their newcomer (to the Steel Valley) team mate, Darren was awesome in leading the Western men into battle, earlier having done a terrific, balanced 470 pound 2 barbell deadlift.

What more can be said about the Ciavattones – other than they are the strongest family team in the USAWA ?!!  It was just fantastic to see old buddy Joe & his teen sons Joe Jr and Jon!  And these men came to lift heavy, sticking at it all day,with records vanishing through their strong hands!  Not to mention thick NECKS – these three guys set the bar for neck lifting standards at this contest; it was their collective performance that inspired me to include this lift in the contest (despite all the grief EVERYONE gave me about this painful harness event!!!).

Dino Gym teammates Chad Ullom and Al Myers both ended the day with record performances in the Neck Lift, each with a lift of 750 pounds.

Denny and Kohl once again brought “knives to a gunfight”, as they were the two man team in a three man event!!  So, naturally, they won the two man team award with their usual record breaking prowess. I think they also had the meet record for the longest TIME traveled during that day with a round trip to/from Lebanon (PA) of about 12 hours (despite moans & groans about layovers from a certain group of cowboys!).

And what would a meet be without the smooth talking (he convinced the Maple restaurant over the phone to remain open for our after meet dinner!!) Scott Schmidt to drive over from Cleveland to be Ambridge’s third team member for the day? Scott did his usual stellar, perfect form performance, and even inspired old Art into setting 4 new Master’s records!

As Al summed up over dinner, the Club Challenge is certainly well established now as one of  the USAWA’s premier events. We just may have more fun & comradary at this contest than any other!  Next year let’s shoot for 10 teams!!!

FULL MEET RESULTS

2011 Club Challenge
Ambridge VFW BBc
Ambridge, PA
March 12th, 2011

Meet Directors:  John McKean and Art Montini

Officials: (3-official system used on all lifts):  John McKean, Art Montini, Denny Habecker, Scott Schmidt, Joe Ciavattone Sr., Al Myers, Chad Ullom, Darren Barnhart

Lifts:  Deadlift – 2 Bars, Bent Over Row, Neck Lift

1. Dino Gym – 3192.35 Adjusted Points

Lifter Age BWT DL Bent Neck
Al Myers 44 248 590 300 550
Chad Ullom 39 238 510 285 550
Darren Barnhart 43 285 470 285 400

2.  Joe’s Gym – 3066.05 Adjusted Points

Lifter Age BWT DL Bent Neck
Joe Ciavattone Sr. 42 254 410 285 600
Joe Ciavattone Jr. 17 220 410 205 550
Jonathon Ciavattone 16 234 350 184 550

3.  Ambridge BBC – 2773.84 Adjusted Points

Lifter Age BWT DL Bent Neck
John McKean 65 175 370 209 350
Art Montini 83 179 238 100 250
Scott Schmidt 58 251 363 253 264

4.   Habecker’s Gym – 1679.02 Adjusted Points

Lifter Age BWT DL Bent Neck
Denny Habecker 68 188 290 209 270
Kohl Hess 16 285 410 220 300

All lifts recorded in pounds and adjusted points are adjusted for bodyweight correction and age allowance.

Extra attempts for Record:

Chad Ullom – Bent Over Row 300#
Chad Ullom – Deadlift, 2 Bars 550#
Chad Ullom – Neck Lift 750#
Al Myers – Neck Lift 750#

Record Day Session

John McKean – 175 pounds BWT, 65 years of age

Hack Lift – Fulton Bar: 195#
Squat:  225#
Jefferson Lift – Fulton Bar: 300#
Deadlift – Fulton Bar: 300#

Phil Rosenstern – 198 pounds BWT, 57 years of age

Hack Lift: 450#

Scott Schmidt – 251 pounds BWT, 58 years of age

Pinch Grip – Right Hand: 136#
Pinch Grip – Left Hand: 99#

Dino Gym Record Day

by Al Myers

DINO GYM RECORD DAY

Group picture of the lifters at the 2011 Dino Gym Record Day. Pictured front row (left to right): Mike Murdock, Chris Krenzin, Tyler Krenzin, Denny Habecker. Back row (left to right): Casey Barten, Al Myers, LaVerne Myers, Scott Tully. Not pictured: Chuck Cookson, Tyeler Cookson, Matt Cookson

MEET REPORT

After the great meet the day before at the Grip Championships, I wondered if anyone had the energy and motivation to come back for “Day Two” to set some USAWA records.  I was surprised to have 11 participants!  Lots of records were set.  One of the first to walk in the door of the Dino Gym was Mike Murdock.  When I was checking Mike in, he informed me that there was a change to his “status” – he NOW was 71 years old instead of 70, as today was his birthday!  What a way to spend your birthday – breaking records in the USAWA!  Mike went on to break more records than anyone else with a total of 20.  That’s a lot of records considering Mike was going all-out on every lift. His 80# Crucifix impressed me the most – considering it was done IMMEDIATELY following his dumbbell clean and press.

The Krenzin brothers have been regulars these past few years at my record days.  These two young kids, Chris and Tyler,  keep getting stronger as they grow.  They enjoy breaking the marks in lifts that they did the YEAR BEFORE the most.  Their one arm VB deadlifts were very impressive.  Tyler did 100# and Chris was close behind at 97#.  It impressed me when Chris noticed I was wearing my lifting singlet he went back out to the truck to get his youth wrestling singlet – and then he put it on!  He wanted to look like a weightlifter too!!

Scott Tully had a great day.  The day before Scott served as the head official of the Grip Championships.  Based on the grip records he set in this record day – he should have been competing!  Scott performed a 358# Fulton Bar Ciavattone Grip Deadlift, a 232# one arm 2″ VB deadlift, and a 414# 2 bar 2″ VB deadlift – all for overall records in the 125 plus kilogram class.   Pretty stupendous lifts!!!  He topped off his day by breaking the record in the hands together bench press with a lift of 320#, erasing the record held by the Bench Behemoth Dave Beversdorf.  (I’m just throwing this out Dave to give you a little motivation!!)

Matt and Tyeler Cookson pulled a 2-Man Team Deadlift of 860 pounds, for the highest USAWA Team Deadlift of All-Time amongst Junior lifters.

My Dad LaVerne was planning to sit this one out like he did the day before because of a recent eye surgery.  But like a true all-rounder, he decided to ignore the doctors recommendations  and “just lift light” instead. However, once he got started the lifts he did just kept getting heavier and heavier!  His lift that impressed me the most was his 77# one hand Pinch Grip.

Denny Habecker made the long drive to my place by himself (over 20 hours) and still had the energy to lift both days, and on top of that, set many records on Sunday.  His record count for the weekend had to be over 15.  All I can say is “Poor Art” because Denny has just padded his lead in the Records Race over Art Montini.  Denny did a wide range of record lifts, from presses to deadlifts.  Denny doesn’t have any weak areas that he can’t set records in.

Dino Gym member Casey Barten just came in for a Sunday afternoon training session and ended up setting a few records.  Casey always trains Sunday afternoons, and is usually training by himself.  He wasn’t really planning to do anything but I gave him some encouragement (like saying “don’t be a sissy”) and so  he added some USAWA  records to his Sunday afternoon training session.

It was mid-afternoon (and everyone was getting worn out) and I thought the record day might be done, but in walks Chuck Cookson and his two sons, Tyeler and Matt.  We didn’t know it at the time – but the show was just beginning!! Matt, at only 16 years of age, deadlifted with a 12 inch base 484#.  Brother Tyeler showed him big brother still was stronger and pulled 507# the same way.  However, Big Poppa Chuck let the boys know “who their daddy was” and pulled 661# with a 12″ base!! Only multiple time Mr. Olympia Ronnie Coleman has done more in the USAWA with a 728# 12 inch base DL at the 1994 Texas Deadlift Classic.  Matt and Tyeler then joined forces in TEAM lifting and set several two man records. Their Team Cheat Curl of 330# was very impressive, along with their Team Deadlift of 860#.

I want to thank everyone who attended this year’s Dino Gym Record Day.  Participation is what makes these events fun.  Sorry for the short meet report, but I got LOTS of results to enter!!!

MEET RESULTS

Dino Gym Record Day
February 13th, 2011
Dino Gym, Holland, Kansas

Meet Director:  Al Myers

Certified Officials (1-official system used on all lifts): Al Myers, Denny Habecker, Scott Tully, Mike Murdock

Chris Krenzin – Age 10, BWT 157# (Age group 10-11, Class 75K)

Vertical Bar Deadlift – 1 bar, 2″, right hand: 97#
Vertical Bar Deadlift – 1 bar, 2″, left hand: 92#
Deadlift – Ciavattone Grip: 140#
Curl – Strict: 35#
Clean and Press – 2 Dumbbells: 40#

Tyler Krenzin – Age 13, BWT 146# (Age group 12-13, Class 70K)

Vertical Bar Deadlift – 1 bar, 2″, right hand: 100#
Vertical Bar Deadlift – 1 bar, 2″, left hand: 82#
Deadlift – Ciavattone Grip: 140#
Curl – Strict: 30#
Clean and Press – 2 Dumbbells: 20#

Matt Cookson – Age 16, BWT 187# (Age group 16-17, Class 85 K)

Deadlift – 12″ Base: 484#

Tyeler Cookson – Age 19, BWT 172# (Age group 18-19, Class 80 K)

Deadlift – 12″ Base: 507#

Tyeler Cookson & Matt Cookson (Age group 18-19, Class 85 K)

Team Curl – Cheat: 330#
Team Deadlift: 860#
Team Clean and Jerk: 352#
Team Clean and Press: 308#

Casey Barten – Age 30, BWT 180# (Age group 20-39, Class 85K)

Lateral Raise – Standing: 70#
Deadlift – Inch Dumbbell, Right Arm: 105#
Deadlift – Inch Dumbbell, Left Arm: 105#

Scott Tully – Age 35, BWT 343# (Age group 20-39, Class 125+K)

Bench Press – Hands Together: 320#
Deadlift – Fulton Bar, Ciavattone Grip: 358#
Press – From Rack: 250#
Pinch Grip – Left Hand: 77#
Swing – Dumbbell, Left Arm: 100#
Snatch – Dumbbell, Left Arm: 105#
Vertical Bar Deadlift – 1 Bar, 2″, Right Hand: 232#
Vertical Bar Deadlift – 2 Bars, 2″: 414#
Lateral Raise – Standing: 80#

Chuck Cookson – Age 41, BWT 271# (Age group 40-44, Class 125 K)

Deadlift – 12″ Base: 661#
Press – From Rack, Behind Neck: 225#
Push Press – From Rack: 225#
Press – From Rack: 245#
Curl – Dumbbell, Cheat, Right Arm: 80#
Clean and Press – 2 Dumbbells, Heels Together: 210#

Al Myers – Age 44, BWT 250# (Age group 40-44, Class 115K)

Deadlift – 2 Inch Dumbbells: 240#
Clean and Press – Fulton Bar: 220#
Snatch – Fulton Bar: 185#
Clean and Press – 12″ Base:  220#
Snatch – From Hang: 187#
Swing – Dumbbell, Right Arm: 140#
Bench Dip: 230#

LaVerne Myers – Age 66, BWT 250# (Age group 65-69, Class 115K)

Deadlift – Inch Dumbbell, Right Arm:  120#
Deadlift – Inch Dumbbell, Left Arm: 120#
Crucifix: 40#
Deadlift – Fulton Bar, Right Arm: 141#
Deadlift – Fulton Bar, Left Arm: 141#
Holdout- Lowered: 30#
Holdout – Raised: 30#
Deadlift – No Thumb, Left Arm: 154#
Pinch Grip – Right Hand: 62#
Pinch Grip – Left Hand: 77#
Snatch – Left Arm: 55#
Snatch – Right Arm: 55#

Denny Habecker – Age 68, BWT 191# (Age group 65-69, Class 90K)

Crucifix: 50#
Press – Dumbbell, Right Arm: 70#
Press – Dumbbell, Left Arm: 60#
Clean and Jerk – Dumbbell, Right Arm: 85#
Clean and Jerk – Dumbbell, Left Arm: 65#
Snatch – Left Arm: 55#
Swing – Dumbbell, Right Arm: 65#
Deadlift – Dumbbell, Left Arm: 175#
Deadlift – Dumbbell, Right Arm: 175#
Bench Dip: 135#
Press – From Rack: 135#

Mike Murdock – Age 71, BWT 236# (Age group 70-74, Class 110K)

Vertical Bar Deadlift – 1 Bar, 2″, Right Hand: 127#
Holdout – Raised: 40#
Clean and Press – 2 Dumbbells, Heels Together: 80#
Crucifix: 80#
Clean and Press: 132#
Snatch – Dumbbell, Right Arm: 55#
Snatch – Dumbbell, Left Arm: 55#
Pinch Grip – Left Hand: 62#
Swing – Dumbbell, Left Arm: 60#
Swing – Dumbbell, Right Arm: 60#
Snatch – From Hang: 95#
Clean and Press – On Knees: 95#
Snatch – Left Arm: 55#
Snatch – Right Arm: 55#
Deadlift – Dumbbell, Left Arm: 145#
Deadlift – Inch Dumbbell, Right Arm: 90#
Deadlift – Inch Dumbbell, Left Arm: 105#
Vertical Bar Deadlift – 2 Bars, 2″: 224#
Bench Dip: 65#
Lateral Raise – Standing: 60#

Successful Fundraiser

by Al Myers

The silent auction at the Dino Challenge raised $800 for the Friends of the Salina Animal Shelter.

After an unbelievable day of lifting at the Dino Old-Time Strongman Challenge,  a silent auction was conducted as a fundraiser for the Friends of the Salina Animal Shelter.   My training partner Mark Mitchell and his wife are actively involved with this compassionate organization.  Their concerns are genuine, and this group has helped HUNDREDS of pets find new homes and bring love and happiness to many, many families.  This group does not receive financial help outside of private donations and fundraisers like this.  ALL money raised will go directly where it should go – to help in finding homes for dogs and cats.  It was a fantastic feeling to be able to help them in this mission.   All together,  $800 was raised!!!!  It was my honor to present this check to Mark Mitchell and the Friends of the Salina Animal Shelter on behalf of the Dino Gym and all USAWA participants who donated to this auction.  THANK YOU to everyone who was part of this!!

Band Set-Up for Squat Training

by Al Myers

Scott Tully, of the Dino Gym, reps out a set of 8 with Band Squats (450 pounds on the bar, plus 150 pounds added band tension at the lockout).

John McKean’s recent USAWA Daily News story about how he uses bands in training got me thinking about one of the biggest uses of JumpStretch Bands in the Dino Gym.  Bands are VERY beneficial in adding resistance to many different exercises – but I believe the best exercise they “assist” is the squat.  This is nothing new as Louie Simmons of Westside Barbell has been preaching the benefits of bands for many years now!  However, we have a band set-up for squats that is very unique, and something I would like to share with other lifters. First of all, there are two DISTINCT ways bands may be attached to a squat bar.  One is overhead, where the band tension is added at the BOTTOM of the squat.  The other is at the base, where band tension is added at the top of the squat, or at lockout.  Both have there uses, but after experimenting with both set-ups I prefer the bands to be attached LOW, so as you ascend out of the bottom of a squat the bands stretch and give you added resistance at the lockout.  I think it is best for the bands to go completely “slack” as you hit the bottom squat position and “kick in” immediately after initial ascent.  I like the feeling of “pushing against” the bands instead of the bands “pulling you up”.  I feel good squat technique is ENHANCED when “pushing against” the bands.  By the weight on the bar being lighter in the bottom position, it allows you to maintain good form in keeping your hips back and shoulders up.  By starting in the correct position, you are better able to maintain good form throughout the rest of the squat. Another reason I like the bottom attachment is that it just doesn’t seem right to me to use bands to make an exercise easier!

The top 3-prong hook band attachment, which has three different bar attachment points to adjust band tension for lifters of different heights.

Much has been written about what is the best tension at the top position, or lockout.  I feel around 25% added resistance (compared to bar weight) with bands  is about right.  This can be accomplished with two Blue JumpStretch Bands, one attached on each side.   Others have different opinions on this.  When I designed a band attachment set-up for the Dino Gym Monster Cage, several things I wanted to achieve.  First, I wanted an easy set up that could be changed quickly between lifters who may be of different heights while maintaining the same band tension at the top end for everyone.  Second, I wanted a band set-up that would “roll” out with the lifter as they set up for the squat to make band squatting safer.  Most band attachments on cages have a distinct concrete points where they attach, which makes setting up for the squat difficult. Third, I wanted to make the band set-up to achieve a 150 pound “overload” at the top position (approximately 25% increase since most of the guys in the gym squat over 600 pounds).   I spent a little time thinking of these problems, and designed a set-up that solves all of them! We have been using this band attachment set-up for several years now and couldn’t be happier!

The bottom band attachment. Notice the roller the band attaches to that "rolls back" as the lifter sets up for the squat.

The bottom attachment problem was solved by attaching the bands to a roller that “rolled back” as the lifter steps back with the bar on the back.  The problem of attaching  the bands to the bar was solved by designing a 3-prong hook which could easily be “looped” over the bar next to the inside sleeves not interfering with hand placement.  It can easily be changed between lifters. Our Monster Cage has bar hooks that adjust with hydraulic jacks so each lifter can have an optimum start height.  This allows all gym members, regardless of height, to be able to work out together.  We can change the bar height and re-adjust the band hookup in less than 30 seconds.  The length between each three-prong band hook was initially based on the heights of three gym members – Lon at 5’7″, myself at 6 foot, and Scott at 6’5″.  Lon uses the bottom hook, myself the middle hook, and Scott the top hook.  Each hook set-up yields EXACTLY 150 pounds added band tension at the top!  It couldn’t work out any better than that!!

I hope these ideas will help others in properly setting up a band attachment for their squat training.  If anyone has more specific questions, please contact me a amyers@usawa.com

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