Tag Archives: Dino Gym

The Club Awards Program

by Al Myers

Dino Gym - 2009 USAWA Club of the Year. Left to Right: Scott Tully, Al Myers, and Mark Mitchell

The USAWA Awards program got off to a great start at the 2010 Nationals with the presentations of the 2009 Awards.  All of these awards, with the exception of the Club Awards, were based on membership nominations and votes.  I determined  the Club Awards using a very simple point system, that recognizes USAWA participation and meet promotions. I like how this system is set up and plan to use it again  for  next year.  I am going  to outline the particulars of it here so there will be no mystery how the Club of the Year is selected for 2010. To be eligible, a club must have paid their club dues for the year and be  listed as “current” on the Member Clubs page. Another stipulation is that the previous year’s Club of the Year is not eligible the following year.  This club will have the honor of presenting the new  Club of the Year Awards at the National Meeting.

Club Awards are determined by adding up club points using this 4-Step System:

1.  One point awarded to the club  for EACH  USAWA registered member that lists the club as their affiliated club on their membership application.  This designation is also listed beside the members name on the membership roster.

2.  Two points awarded to the club for EACH club member that participates in the National Championships, World Championships, and Gold Cup.  Points are awarded for each competition, so if one club athlete competes in all three of these big meets it would generate 6 points for the club.

3.  Three points are awarded to the club for EACH USAWA sanctioned event or competition the club promotes.

4.  Four bonus points are awarded to the club for promotion of the National Championships, World Championships, and Gold Cup.

This is a very simple system yet covers all the basics of a club being involved in the USAWA.  It encourages clubs to host competitions and recruit members to the USAWA.  It gives incentive to clubs to encourage club members to attend our big meets.  Plus – this system will be easy for me to calculate each club’s points at the end of the year since all these things are recorded on the website. I believe the future growth of the USAWA will be driven by clubs.  All it takes is one new club that has an interest in All-Round Weightlifting.  First the club hosts a few local gym meets, second the club gets their lifters involved in these meets,  and third the USAWA grows!   It couldn’t get any more simple than that.

I want to welcome new USAWA member Stephen Santangelo, from Las Vegas Nevada, to the USAWA!

Tuesday Night at the Dino Gym

by Al Myers

This week's Tuesday night training group at the Dino Gym.

“Man – I love Tuesday nights!!”  That is my feeling every Tuesday night at the Dino Gym, because that is our club’s big group workout night of the week.  EVERYONE tries to make Tuesday night to train. The Dino Gym is a club gym, and membership is by invitation only.  We probably have 30 plus members that train at the gym at least once per month, and many more who live a ways off and just show up for a workout every now and then.  It is a “key gym” – meaning that each member gets a key that allows them to train when it is convenient for them, sometimes with another gym member and sometimes by themselves.  I often do several of my workouts by myself in the early mornings before work.  Occasionally, others are on the same schedule and I get someone to train with, but not always.  The Dino Gym caters to several aspects of strength training.  We have powerlifters, highland game throwers, olympic lifters, strongmen competitors, and of course my lifting interest, All-Round Weightlifting. It is quite interesting just watching the different gym members train – everyone has a different training focus and routine.  Most all members are actively competing in a strength sport and different members are always preparing for an upcoming competition.  There is NEVER  down time in the Dino Gym!

But Tuesday nights we all come together and train as a group  for a workout.  I “hit the gym” around five, and often don’t leave till things are “wrapped up” which often is as late as ten.  Some guys come early and leave early, while others come a little later and finish later. I like to be part of ALL OF IT!!  The problem is that when I’m in the gym I want to train, so I keep doing more and more until everyone’s done and I’m totally wiped out!  Four to five hours of continuous training is seldom recommended by ANYONE,  and I can just imagine the “experts” would say I am over-training. But I have done this for years and seem to never tire of it, and always look forward to Tuesdays. One thing it does for me is build up my training endurance, which I feel helps me on days of competition.  A long day of competition is nothing compared to what I put  myself through weekly on Tuesday nights.

Dino Gym member Chuck Cookson pulling his FIFTH rep at 600 pounds in the deadlift!

One of the things that makes me love “Tuesday Nights” is the hard-nosed, all-out training that is going on.  There seems to be energy and excitement  in the air, and it is contagious!  Everyone in the weight-room has one unified purpose – and that is to get stronger. If you are interested in doing a sissy workout, the Dino Gym is not the place to hang out at.  We don’t ALLOW anyone to “take it easy” on Tuesday nights – if YOU don’t know how to train hard we’ll introduce you to 20 rep squat sets or some timed deadlift singles.  I find myself “feeding” on everyone’s training intensity and I just want to push myself all the harder.  Watching efforts like  Scott hitting set after set in time squats with over 400 pounds, Chuck hitting heavy sets of 5 in the deadlifts, and Mark using weights over 500 pounds in the Zercher Harness Lift provides visual motivation more than words would ever do.   I lift harder than I would by myself, mainly because I don’t want to let the guys down.

As I said the Dino Gym has a very diverse group of members.  We have members who have been around forever, like founding members Mark Mitchell and Chuck Cookson, to young men just getting started, like Tyler and Matt and several others. We have inexperienced lifters just getting started, and we have VERY advanced competitors, like professional strongman John Conner.  Everyone helps everyone  get stronger.  That is what the Dino Weightlifting Club is all about.

Club Challenge

USAWA Club Challenge

by John McKean

Group Picture from the 2010 USAWA Club Challenge

It started as a rainy day, but with snow freshly gone, temperatures up, daylight savings about to begin (the promise of longer fun-filled days!), and lifters traveling in from Kansas, Ohio, Maryland, and Lebanon (the town, not the country!), we couldn’t help but begin the morning on a real high! Art & I got things opened up early and prepared at the VFW dungeon, after which Art drove the short distance across the bridge over a rising & fast moving Ohio River to his home to arouse the still slumbering Kansas contingent of Al, Chad, and Rudy!

Meanwhile Big Ernie Beath & his folks popped out of their motor home, parked right outside the VFW, and prepared for an early record assault! The long drive from Maryland the night before, through pounding rain, didn’t give ole Ern the best rest, but he looked all of his 400# worth of awesome power! He warmed up, and when officials arrived, he started the morning with an awesome push press, which unfortunately didn’t hit the groove, but sure woke everyone up when the 410# hit the floor! Passing the reload, Ern went to a few “easy” french presses (tricep extension, standing), ending with a strict, phenomenal 201 pounds! Now EVERYONE was psyched to begin lifting!!

Plates were loaded and we began our “round robin” (first “robin” of Spring? Sorry, couldn’t resist saying that!) approach to the challenge lifts of the 2 bar (2 inches thick) vertical lift,one arm dumbbell snatch, reflex clean & push press, and thick bar straddle lift. As Al noted, these particular lifts are not often contested and gave us all a chance to go for personal bests & records! And we discovered quickly that vertical bar lifts can be slippery on humid early mornings, though Chad offered a unique approach by lifting only his right vertical bar on the heavy attempts – maybe a new lift to be introduced will be his new “see-saw vertical bar lift”!!

Old Art Montini, at the high end of the age groups, was his usual efficient self – as astounded contestants noted “the ole man never missed an attempt!” He rarely does – a habit acquired from always training at 4 AM every morning & not wanting to wake everyone up! At the young end of the spectrum was Denny Habecker’s 15-year-old phenomenon, Kohl, who had his brother drive him cross state, starting at 4 that morning! Kohl made Denny proud (Denny couldn’t make the meet, being hampered with bronchial pneunomia and with strict orders from his doctor – and Judy(!!!!) – not to travel.) with new records in most of the events & especially impressive flair for the quick lifts. His explosive one arm snatch with long hair flying was a meet highlight for me (maybe if I trained that lift as well as Kohl, my own hair – all 3 strands of it – would regrow!!!). Talk about a young “Samson”!!

Man, was it neat to meet Rudy! This 70-some “youngster” really has the enthusiasm to lift and kept us all energetic with his passion for the sport! From what I hear, Rudy hasn’t been away from his wide open spaces of home much, so spending time in the crowded, old former steel towns of Ambridge/ Aliquippa must have reminded him “You ain’t in Kansas anymore!.” But his strength & form were awe inspiring!

Of course the old vets of olympic and powerlifting, Scott Schmidt from Cleveland and Big Al, did their usual efficient jobs with peak weights! Each captained their groups to team wins -Scott (and Kohl) took the 2- man team award (yeah, entering a 3-man team challenge with two people is like showing up at a gunfight with a knife!) and Al led the Kansas men to the overall 3-man challenge title!

The lifting concluded, the Ambridge & Kansas guys, who didn’t have to travel home right away, enjoyed the home cooking of Ambridge’s famed Maple Restaurant to ravenously devour the renowned roast beef. I believe Al & Chad set a new restaurant record, or would have liked to, on consuming their secret beef gravy! As we all said our goodbyes, they were still talking lifting, fishing, basketball, and looking just ahead to the ice cream store next where Art was leading them!

Results:

USAWA Club Challenge
Ambridge VFW BBC
Ambridge, Pennsylvania
March 13th, 2010

Meet Director:  John McKean

Officials – 3 officials used on all lifts: Art Montini, John McKean, Scott Schmidt, Al Myers, Chad Ullom

Lifts:  Snatch – One Arm, Dumbbell, Reflex Clean and Push Press, Vertical Bar Deadlift – 2 bars, 2″, Jefferson Lift – Fulton Bar

Results:

1. Dino Gym – 2715.08 adjusted points

Lifter Age
 BWT DB Snatch
 Reflex C&PP
 VB DL
 Jefferson
Al Myers
 43 252 146 (R)
 224 338 533
Chad Ullom
 38 239 136 (R)
 245 338 453
Rudy Bletscher
 74 221 50 (R)
 88 258 255

2.  Ambridge VFW Barbell Club – 2368.66 adjusted points

Lifter Age BWT DB Snatch
 Reflex C&PP
 VB DL
 Jefferson
John McKean
 64 174 51 (R)
 103 283 353
Art Montini
 82 174 35 (L)
 65 178 210
Ernie Beath
 28 400 121 (R)
 251 338 323

3.  Habecker’s Gym – 1709.41 adjusted points

Lifter Age BWT DB Snatch
 Reflex C&PP
 VB DL
 Jefferson
Scott Schmidt
 57 259 92 (R)
 198 358 303
Kohl Hess
 15 272 96 (R)
 138 313 407


BWT is bodyweight. All lifts recorded in pounds.

Extra Attempts for Records:
Ernie Beath  – French Press 201 pounds
Chad Ullom – Reflex Clean and Push Press 265 pounds
John McKean – One Arm Dumbbell Snatch 67 pounds (Right)
Al Myers – Reflex Clean and Push Press 250 pounds
Art Montini – Reflex Clean and Push Press 75 pounds

My Shot-Loaded Dumbbell

by Al Myers

I'm performing a 130# One Arm Dumbbell Snatch with my shot loaded dumbbell.

I have always been intrigued by shot loaded globe barbells and shot loaded dumbbells. These were very common training implements of the Old-Time Strongmen, and at one time every professional strongman or circus strongman had one they would use in their performances. Today shot loaded equipment is not very available commercially, so I decided I would just build my own shot loaded dumbbell. My design requirements were very simple: make a dumbbell that could be shot loaded to around 200 pounds full, very durable if dropped, and have a handle that would be optimum for lifting. I was very pleased how my project turned out, until I had to go buy lead shot and discovered how much it has increased in price since my days of reloading shotgun shells 20 years ago!

Years ago they even allowed shot loaded barbells to be used in the Olympic Games. The last Olympic Weightlifting Games that allowed this was in 1924, in Paris, France. Only one lifter took advantage of this, and that athlete was the famous Old-Time French weightlifter Charles Rigoulot. He ended up winning the Gold Medal in the Heavyweight class that year. In the early 1900’s Alan Calvert, owner of the Milo Barbell Company, marketed shot filled barbells and dumbbells. There was a good market for shot loaded equipment then because metal plates were not readily available and a lifter could get by with just one piece of lifting equipment that could be “filled” to the weight of a lifter’s choosing. One of the most popular shot loaded dumbbells is the one owned by Louis Cyr, which now resides at the York Barbell Museum. Cyr’s shot loaded dumbbell weighed 202# empty and 273# fully loaded.

The Dino Gym's Shot Loaded Dumbbell

I love training one arm dumbbell swings and snatches – and these were the first exercises I tried out my new dumbbell with. An obvious advantage with the shot loaded dumbbell is that the weight is more “compact” when it is loaded heavy compared to a traditional dumbbell loaded with 10# plates. However, I soon found out that unless the dumbbell is loaded full the lead shot will “shift” and create balance issues when put overhead. This is very noticeable when doing swings with it compared to a plate loaded dumbbell. Another problem is that you got to remember what you loaded it to last. I have changed the weight of mine, forgot I did, only to be “shocked” when lifting it the next time thinking it was loaded lighter. After all, it looks the same at 100 pounds as 200 pounds! I really can’t see shot loaded dumbbells making a comeback in today’s lifting world. They are a mess to fill and empty – even with a funnel you get shot everywhere. Most people nowadays have great fear of lead toxicity, with due cause, so precautions need to be taken in handling the lead shot. But all of this is worth it to an old weightlifter like myself – because when lifting a shot loaded dumbbell you feel like you are in the company of the great Old Time Strongmen like Louis Cyr, Charles Rigoulot and Eugen Sandow.

Rounded Back Platform Deadlifts

by Al Myers

Dino Gym member Ryan Batchman demonstrating the proper way to do a Rounded Back Platform Deadlift.

We have our “Big Workout Night” at the Dino Gym on Tuesday night, and usually have a large turnout of lifters.  Everyone has their own workout, but it is the night to go heavy so most exercises trained involve the back and legs.  Lots of squats and deadlifts!  We start at 6:00 and sometimes don’t finish until 10:00 or 11:00.  The last part of the workout usually involves doing exercises that help with recovery or flexibility, or more commonly referred to as “accessory exercises”.  I am a firm believer in training heavy to get stronger, but at the same time don’t overlook lighter exercises as a way to supplement your heavy work. We constantly change these exercises from workout to workout as this is our way of “winding down” a hard workout. We have several back accessory exercises we do but I want to explain one that is not well known, which we call the Rounded Back Platform Deadlift.  This exercise could be a great addition to your back training program.

The Rounded Back Platform Deadlift is done is this manner. First, you place a foot on two different raised platforms, and place the weight on a loader in front of you between your feet. It is best to have a loader that a handle can be attached to so weight can be added. The height of the handle should be just above the level of the feet, but not as high up on the lower leg as a loaded bar on a lifting platform.  Use an overhand grip when picking up the weight, and with a bend of the knees allow the lower back to round over.  When rising, stand and come to a complete lockout. Lower the weight as low as possible without allowing the weights to touch or rest on the floor.  Keep constant tension on the body at all times. Perform the repetitions at a controlled pace, paying attention to keeping the proper form of rounding the back when rising up with the weight.  We perform sets of 10 reps, adding weight to each subsequent set. Usually we will do between 4 and 6 sets.  We rotate quickly between us and try to keep the rest minimal.  This exercise is not about maximum exertion – but rather about stimulating blood flow to the lower back and legs. You will feel “the burn” in your hamstrings after performing this exercise.

The Rounded Back Platform Deadlift improves flexibility because the weight has a deep pickup that requires a good stretch.  The cross-over benefits to an All-Rounder is that it will help with rounded back type lifts, such as the Zercher Lift or Hack Lift.  It is also a very good exercise for Strongmen to help build strength for Stone Lifting, which is also a rounded back type of lifting.

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