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Bam!
“Today is Evaluation Day. The key word being value. Do you have any? Not yet you don’t”
Well, there are lots of things to announce on this fribbling Friday, so let’s get on with the bloody thing.
1. New T-shirt…BAM!
The image was dictated to my new pal Al Viquez, who until recently was a graphic designer in the videogame industry. He belted out a draft, and it was damn near perfect. A few adjustments later and we have this sweet, succulent image that bleeds 70′s Big. The t-shirt will be going to print in a day or so. There are also four other t-shirts that will be announced soon.
2. WFAC Training Camp Leda belts up for some lifting
We still have some spots open for the group training package Josh Wells and I are hosting at the Wichita Falls Athletic Club (a shrine of sorts). Coached training sessions include all of the barbell lifts: squat, press, deadlift, bench press, power clean, power snatch, snatch, and clean and jerk (along with assistance exercises). For more information, go here or e-mail me.
3. PR Friday
Post your weights lifted, consumed, or gained to the comments. We also like silly stories about lifting spouses, tossing children, and ripping clothing.
4. Online Programming
70′s Big will now be offering online programming to monitor your training regime and gear it towards whatever your goals are. Do you train on your own and don’t know what to do when your deadlift peters out while your squat rages on? Are you trying to figure out a way to include some conditioning for your rugby season, judo match, mountain bike race, football season, deployment date, etc. into your strength program? Need the advice of experienced coaches? All of those shenanigans and more with a month-to-month subscription of help for under $100. Oh, and form checks are inherent to make sure you are doing the program properly.
———-
March 26th, 2010 at 12:16 am
LOVE the shirt, Al! Now that your BIG and famous, will you have time to design another shirt for us?
PRs
Snatch: 118
CJ:153
Nice, Ruth!
–Justin
March 26th, 2010 at 12:33 am
PRs
C&J: 165(lbs)x3
Lunch: 1/2 gallon whole milk + 2 giant slices of pizza
Dinner: 2 double bacon cheeseburgers with mayo
March 26th, 2010 at 12:36 am
Press 150x5x5
Bench 240x5x5
BB Row 205x8x3
March 26th, 2010 at 12:52 am
I just bought the first shirt. The second looks great. I can’t wait to see them.
PRs this week:
Squat 335 5×3
March 26th, 2010 at 1:02 am
is Heavyweights the best movie ever?
No. But Ben Stiller is gold in it.
–Justin
March 26th, 2010 at 1:17 am
I’m diggin’ the posterior chain on that 70′s big lady.
March 26th, 2010 at 1:55 am
Sweet shirts! I’ll order one for sure or you can just send me one.
March 26th, 2010 at 3:42 am
I just got my original 70′s big Tshirt but those look great, might have to order one of the new ones too.
PRs this week
BW 242# at 5’10′
DL 500# no belt
DL 525# for doubles
Nice lifting.
–Justin
March 26th, 2010 at 4:42 am
C&J: 118 kg 1×5
DL: 415# 5×1
thumbs up on the shirt
March 26th, 2010 at 5:29 am
PRs
Squat: 355×1
Bench: 260×1
Deadlift: 450×1
Awesome shirt.
March 26th, 2010 at 6:24 am
Squat 3x5x410 lbs
March 26th, 2010 at 6:25 am
Justin – I just got myself a new Inzer economy belt. 2 questions:
1. when breaking in the belt, how many fucking times does it take to make the belt training-able?
2. I bought an XL size, and I can close it well only at the last hole (the tightest possible). how would you recommend to add tighter holes? drilling ones? or going to a cobbler ?
PR FRIDAY:
Bench 105kgx3
Squat 140kgx3 http://www.youtube.com/watch?v=EoaHM633v_g
I replied to your e-mail.
–Justin
March 26th, 2010 at 7:34 am
Nice shirt. Want.
PRs:
BS 335x5x3
Press 175x5x3
March 26th, 2010 at 7:47 am
Shirt is awesome.
March 26th, 2010 at 8:00 am
[...] announcement: Check out 70sBig.com to see our friend Al Viquez’s shirt that was chosen for the next official 70sbig design! [...]
March 26th, 2010 at 8:14 am
1. Justin, you’re email addy isn’t working for me. Got shot back three times. Any other way to contact you?
2. Clothing PR – Blew out my boxer shorts with ease the other day squatting, and got my new Do-Wins. Shoulda been had ‘em months ago.
3. Lift PRs:
Back Squat (1RM) – 358
Bench Press (1RM) – 216
Deadlift (1RM) – 450
Bodyweight – 210 (+4 lbs. PR!)
I was testing to find my opening weights for my competition tomorrow and I ended up hitting PRs on all three lifts.
4. Competition PRs – Competing in my 1st PL meet tomorrow in Johnston, RI (New England Revolution). Lifting in the 100Kg class. I’ll be getting a thorough ass kicking.
E-mail is working now.
–Justin
March 26th, 2010 at 8:38 am
LOVE the shirt. I want. And the 70′s woman is HOT.
Not many PR’s this week as resetting after the meet, but:
Turkish Getup – 95lbs each hand
Farmer’s Walk – 175lbs per hand for distance
Butt Pinching (wife) – about 500
March 26th, 2010 at 8:41 am
sweeeeeet new shirt
PR – 3x5x305 squat, going for 310 today
March 26th, 2010 at 8:42 am
Man, guys, I love the new shirt. I like the design and I like the drawings. But I just can’t wear a t-shirt with cartoons on it. I don’t know why. I do like the cartoons, but if it was just the design without them, I’d have already bought from you. I like the colours too.
Please tell me there are some designs without cartoons on them?
But I have put the B&W image as my wallpaper. Win.
There will be some without images on them (they aren’t cartoons, you goon). I don’t know what your aversion is, but I’m glad the rest of the readership isn’t like you, for my sake.
–Justin
March 26th, 2010 at 8:52 am
DL 550 x 1
March 26th, 2010 at 8:56 am
diggin the shirt, mostly the lady.
question, does the guy on the shirt look like a Geico caveman to anyone else? haha…
I don’t think so. I think he looks like a Man, the type of Man that will protect his family after a steak dinner. The way it should be.
–Justin
March 26th, 2010 at 9:01 am
I like the new shirt and can’t wait to put some of these new services to use.
Does anyone know where to find the specs for Rip’s power rack design? I can’t remember if it has been posted here before. With the new online coaching I’m seriously thinking about training strictly from home.
Go to http://wfac-gym.com
Click on news.
Go back a few pages
You’ll find the specs for the rack there. Let me know if you can’t find them.
Nevermind, someone linked them for you in these comments.
–Justin
March 26th, 2010 at 9:02 am
PR’s this week so far:
Squat: 390X5X3 (395 tomorrow)
Press: 203.75X5X3 (205 tomorrow)
I second the awesomeness of the posterior chain on 70sbig woman.
Other PR’s worth mentioning: My daughter turned 2 today and she wrote her name all by herself on Sunday!
That’s a solid PR for the daughter!
–Justin
March 26th, 2010 at 9:20 am
Press 5×1 155#
That shirt is epic.
March 26th, 2010 at 10:00 am
The shirt is outstanding.
PRs: My son and I both won gold in our respective divisions at the TX State Judo Championships.
I didn’t know he won too. Nicely done.
–Justin
March 26th, 2010 at 10:19 am
@Dieter
http://startingstrength.com/files/powerrack_plan_rippetoe.pdf
March 26th, 2010 at 10:26 am
PR’s This week
Squat: 345 X 1 X 5
Press 180 X 1 X 3
Bench 315 X 1 X 3
Clean 231 X 1 X3
Deadlift 425 X 1 X 1
One dinner: 2 liters of milk, 2 ducks, and a bowl Kung Pao Chicken.
Also of note: One pair of torn shorts.
Also: China is not a 70′s big friendly country. The most popular workout in the gym? Dance class.
Poor.
March 26th, 2010 at 10:38 am
New shirt looks great!
Congrats Al, and I second Ruth’s request… when can we get some shirt design love? (no homo)
March 26th, 2010 at 11:34 am
Online programming looks interesting.
That shirt…Must have it…
March 26th, 2010 at 11:47 am
quick stupid question…what is the like or dislike thing for?
It was a plug-in to let you guys moderate the comments a bit for the people who occasionally come and cause a rumpus. Some stooge kept giving everyone a thumbs down, so I just deactivated it.
–Justin
March 26th, 2010 at 11:56 am
@winflex
It’s there for when I dare mention any criticism of the 70sBig shirt (which I DO like), I can get ‘disliked’ into submission. lol
:’|
March 26th, 2010 at 12:03 pm
@wannab thanks for the link
BW pr: 220lbs. Up about 20lbs since my crossfit experiment.
March 26th, 2010 at 12:14 pm
Shirt is EPIC. I will certainly be ordering one.
Pressed 226 PR monday.
Deads will be back into PR territory next week, and squats are another week behind. Getting excited.
Also double overhand grip DL’d 415X5, that is a grip PR
March 26th, 2010 at 12:26 pm
Not sure what to say about the shirt other than Right Fucking On!
Bench Press last night:
350x5x3 linear progression.
-Michael Richards
March 26th, 2010 at 12:40 pm
Gant,
That has to make a man proud. Congrats to you and your son.
March 26th, 2010 at 1:07 pm
The shirt is awesome, even with the cartoons.
March 26th, 2010 at 1:13 pm
Digging the shirt. Shoe P.R. this week got some red do-win’s and they kick ass.
Squat 3 sets of 5- 320
Press- failed at 150 3 by 5
Squat- failed at 215 3 by 5
Deadlift 1 set of 5- 385 -felt light
So the last two squat sessions (315 and 320) have felt manageable but i have felt a lot of pressure on my face. Does this happen to anyone else? A few hours after my set I had a ton of small red dots all over my face kind of like blood had come out of my pores. Then after yesterday’s set I had the same red dots all over my face and some blood on the inside corner of both my eyes. This is kind of freaking me out but I feel fine and maybe a little dazed. I was thinking it might have something to do with my breathing during the squat but I have no idea. I would appreciate any suggestions.
March 26th, 2010 at 1:15 pm
Shit sorry for the double post but also I got into a discussion with my friend about box squats. I am crazy happy with the starting strength program but he has his mind set on doing some sort of Westside barbell box squat program. Thoughts?
March 26th, 2010 at 1:19 pm
The new shirt is great! I will buying it for sure! Is it only going to be available in Xl and up again?? I ask because Im 5’7″ 190. As hard as I try to fill it out, it is still too long for me (looking like a skirt and shit haha). Regardless, I will still buy the XL if thats the deal.
PR= 227.5lbs C&J
What do you mean? Since you are short and thick, the shirt is long for you?
My friend Chris has a problem where the shirt is too short. He has a huge back, and wears 2X, and it’s a bit short for him.
–Justin
March 26th, 2010 at 1:46 pm
Couple of setbacks last week, but this week I’m back in the swing.
PRs:
Squat 155#
Bench 120#
DL 180#
Press 75#
PC 110#
BW 138# +4!
Next week starts month 3…
March 26th, 2010 at 1:59 pm
Nice work on the shirt
Training question: As my squats are getting heavier, 355 3×5, I find that I keep going forward a bit when coming out of the bottom. I am working hard on keeping my knees out, and when I feel like I am driving with my hips up that I am going forward on to the balls of my feet which is tearing my knees up. Any suggestions, thank you in advance
Nobody can help you without seeing you.
–Justin
March 26th, 2010 at 2:04 pm
HT 6’0 (no pr)
BWT 195lb (pr +5)
Squat: 360lbx5reps added 80lb in 7weeks.
DL: 455lbx3reps
Bench:205lbx5reps
Also, for the first time in years I needed new jeans, not because they were to big, but to small.
March 26th, 2010 at 2:08 pm
I like the new shirt design. I hope that some of the other new ones will feature the hot chick by herself.
Doing what? I’ve got a female shirt coming out, but she won’t be on it.
–Justin
March 26th, 2010 at 2:13 pm
Msupt,
My suggestion would be to video yourself. That would paint a clearer picture…
March 26th, 2010 at 3:43 pm
The shirt is cute. But a real 70′s big woman does not hang off the arm of a 70′s big man. She does not wait for 70′s big man to defend her, but stands with him side by side. Women’s shirts could have her on it, preferably lifting something big.
Look, don’t turn this into an unnecessary politically correct discussion. The girl is admiring the guy who is 70′s Big — not hanging off of his arm.
–Justin
March 26th, 2010 at 4:23 pm
The chick on the shirt is fucking hot….those legsssssssssss
March 26th, 2010 at 4:33 pm
PR
Deadlift 310×5
Does anybody have any recommendations on where to wear the belt during deadlifts? Today was my first session wearing one and pulled 310 for 5, but after watching the video my back was rounded A LOT. I know my form is never that bad because I have had many people make sure my back is good position. I felt very uncomfortable wearing the belt while lifting. Suggestions?
March 26th, 2010 at 4:55 pm
Front Box Squat: 315 X 4
@ WCM025
I deleted Penn’s response because he is recommending things that is quite the opposite of what any experienced lifter has ever recommended. And I’m still trying to figure out the front box squat.
–Justin
March 26th, 2010 at 5:05 pm
@ Penn.
Thanks for the reply. I’m thinking my belt was too low and too tight. It was digging into my ribs now that I look back. Here is the video for a better picture.
http://www.youtube.com/watch?v=4MxLJkFuudI
March 26th, 2010 at 5:33 pm
Body weight 178lbs @ 5’9″
Back squat 280lbs 5×3
Press 125lbs 5×3
Snatch 145lbs 1
New-ish to the site. Love it. It’s a big deal over at my crossfit gym.
Keep up the awesome.
March 26th, 2010 at 7:12 pm
Prs’
Squat 140 5×3 Did it monday and repeated today to try out a new cue to keep my chest up so I don’t do real heavy good mornings every time I squat.
Bench 100 5×3 was done on monday moved fast felt good. After the monday workout I was given a conditioning workout that included aux movements. That workout fucking destroyed my elbows and I failed my press’s on wed and bench today.
I need stronger elbows.
Deadlift 167 5×1 second time at this weight after a reset, form was much better.
I also PR’d on making funny comments all over the internet.
March 26th, 2010 at 7:22 pm
Not interested in politically correct, just interested in a shirt that women (like lynn) could wear with pride. Don’t have any problem with hot trophy woman but if you’re a lifter you want something where you are the center of attention. Of course, making a t-shirt for the very few women who lift might not be economically feasible.
March 26th, 2010 at 7:28 pm
Damn, I hate living on the west coast and consequently being one of the last to post my PRs.
Squat: 400×1
Press: 165×1
CrossFit Total: 1,020
Next week is going to be a combination of deloading, learning how to lift with a belt (something I’m long overdue on), and getting readjusted to high altitude. Woo.
Oh, video of the lifts here: http://www.youtube.com/watch?v=aErLV8UDem4
March 26th, 2010 at 7:29 pm
@ WCM025
Congradulations on hitting 310. Breaking 300 for me was tough, and it felt like the last couple 5lb jumps to get there were just damn hard!
I’ve watched the video a few times and I think I can help you a bit. It appears that you aren’t setting your back before you pull. Next time try this: Line the bar up over the middle of your feet, lift your chest (which will set your back), and lastly lower your shins to the bar(will get your hips in the right place). What I observed was that you were rolling the bar back into your shins instead of bringing your shins to the bar ultimately keeping you from achieving a flat back and good starting position because it left no room for you to adjust your hip position.
March 26th, 2010 at 8:02 pm
Body Weight PR 214 @ 6’2″
Squat PR 215 5×3
Press PR 105 5×3
My right elbow/bicep hurts like hell after squatting. (I’m left handed.) After searching the Rippetoe Q&A I’m taking the following steps:
Ibprofen/Aleve
Ice
Elbows UP!!!
Try wider or narrower grip
Eat More
Find a coach?
Switch to highbar
March 26th, 2010 at 9:16 pm
I had a very anti-70sbig week. I have been experiencing shoulder pain in my right shoulder, then last Monday, I tweaked my wrist doing OHS. I saw this as a good time to lay off for a couple weeks and repair. It has been almost two weeks now and the wrist is slowly getting better.
Even squats were hurting the wrist so I did a lot of box jumps. I am almost up to a 4′ box. Ran a lot and did a lot of tabata squats.
I cannot wait to get back under the bar, this wrist injury sucks.
March 26th, 2010 at 10:54 pm
BW PR: accidentally weighed in at 230 being 5’8″
DL- 430×5
Bench-3x5x240
Power Cleans- 5x3x225
squatted 400 30 times in one session (not one set)
Deadlift finally pulling away from BS. getting over my grip issue
March 27th, 2010 at 12:14 am
had a family member PR:
my mo praised my and said i look like a grown man. (i’m 17)
March 27th, 2010 at 12:14 am
*mom
March 27th, 2010 at 1:20 am
Loads of PR’s from a glorious week:
Squat 295 3×5 (up 15# from last Friday! Last rep of last set was spotter-assisted, though… lost focus in the hole)
BW 195 – only up 3 lbs., but a gain is a gain.
Ripped two more pairs of boxers.
Got a bit of a 90′s small story too:
There’s a trainer on staff at my gym who always offers a spot, helps moves plates around, and is generally a great guy. He looks strong and at first he seems to know his stuff about lifts, but my experience is leading me to believe otherwise. A month and a half ago when I was just starting my strength program there was another, bigger guy (he was 6’2 210ish, I was 6’0 165 at the time) starting along with me who was getting coached by this trainer. We both started with shaky 5RM squats of 225#. Fast forward to now and my BW and 5RM squat have gone to 195 and 295, while buddy’s squats are languishing in the 260 range. The trainer commented on my fast progress, and I told him it was all about the food and the whole milk. I told him about my routine of picking up a 2L jug on my way to class and pounding it back before lunchtime. He gave me a funny look and said “But isn’t there a lot of fat in whole milk?”.
I had no reply.
Needless to say I found out why the guy he was advising wasn’t making great progress with his squats…
March 27th, 2010 at 1:43 am
Got to the bottom of my pressing pass out problem.
At both gyms I use I have to press in front of a mirror and it turns out if I wear my eye glasses I can balance much better and don’t feel woozy as often. In the past I took them off so keep the bar closer to my face.
I’m not sure if the improvement’s it’s due to a change in bar path, placebo or allowing me to have a clearer focal point. Maybe a bit of each but it’s good to be able to complete my sets and make progress again.
March 27th, 2010 at 6:52 am
PRs
Snatch 80kg (5kg PR)
DL 150×5
Need to weigh myself…oh got a belt too, my abs are fucking sore.
March 27th, 2010 at 7:07 am
PR:
Pressed 185 for 3 sets of 5!
Benched 276 for 3 sets of 5!
Squat and DL are suffering b/c of running, but are remaining steady.
March 27th, 2010 at 10:03 am
PR’s
SQ:3 x 5 @ 125kg
Always feels good to PR with 3 sets of five! Also;
Rowing: 30 mins @ 1:46.6
March 27th, 2010 at 11:38 am
PRs:
Clean and Jerk: 92.5 kg
Missed an 85 kg snatch forward, but I definitely have enough to make it tomorrow. Oh well.
March 27th, 2010 at 6:07 pm
Squat-3x5x295
Bench-3x5x225
PFT run time has gone to shit, so I gotta start running again. Goodbye squatting 3 days a week. It’s been fun.
March 27th, 2010 at 6:22 pm
PR’s
-Began growing beard
-Squat 265×3
-Bench 195×3
March 27th, 2010 at 7:08 pm
The plan was supposed to be 395X5X3 today but allergies kicked in today full gear and I wasn’t feeling great-biceps/elbows again..(excuses excuses excuses)…I only hit 395X4 and called it quits. Moved on to presses and did 205X4. I felt like shit and it was time to go home. I may reset, I may not. I don’t want to reset because it will be my second one and I don’t want to see my linear progression come to an end.
Other news: May15th 1st PL meet coming up soon. Daughter’s 2nd birthday party tomorrow. I feel old.
Justin, my first stall on squat was at 365 with an injury. After a huge reset, and starting to go 10 lbs a week instead of 15, I stalled today at 395. Does this make sense, or do you think I should be able to keep the progress going?
I really am not good at making these types of decisions.
Allergies can be a big hamper to training. I remember when I first moved to Wichita Falls, which supposedly has one of the highest concentrations of particle content in the air, and it started getting warmer…I was hit pretty hard with allergies and it affected my lifting.
In any case, try the weight next training session, assuming you are recovered. If you don’t get it then, then another reset may be in order (if you have only had one so far).
–Justin
March 28th, 2010 at 11:21 am
@ whiskeyjack- you hit it right on the nose! I’m not looking for a PC argument, I just want a shirt that represents and celebrates my female 70′s big-ness!
March 28th, 2010 at 2:21 pm
PR Today:
Turkish Get Up – 100lbs (each arm)
Other PR this week:
Close Grip Bench – 250×5
March 28th, 2010 at 3:55 pm
Next shirt should say “Got Whole Milk?” on the front, with “70sBig.com” on the back neck of the shirt.
Sweet and simple.
The new shirts are ok.
There is only one new shirt. I didn’t tell you what the other ones are.
–Justin
March 28th, 2010 at 4:37 pm
@ USMC.Scot :
Are you shifting to 2 day lifting 2 day running? Are you doing the WFAC Crossfit prgm? What is the time cut for your age bracket?
I am doing the same thing for Navy PRT and wondering what your programming is going to be.
I still think you can lift twice a week and condition at least twice a week in a military situation. I have a friend who until recently was a PJ in the AF, and his run time went DOWN when he gained 20 pounds of body weight and increased his squat significantly (without even doing any conditioning or running). Nevertheless, you should get conditioned at your new body weight and strength, and you’ll be better off for it.
Oh, and you can always peak for INDOC, BUD/S, basic, boot camp, deployment, PFT tests, etc.
–Justin
March 29th, 2010 at 10:58 am
@gottatri2 & Justin,
I’ve been rereading PPST and juggling around in my head ways to get my run time acceptable and continue novice programming. I’ve been doing the SS novice program and adding 5 pounds to every lift every workout, and I don’t feel like I’m going to stall anytime soon. I’ll do three lifting sessions this week (with squats in all three dammitall) and add in 2 conditioning sessions and see how that feels. Conditioning will be quarter mile to half mile repeats, for 2 to 3 miles total. If that’s too much I’ll put one of the squat sessions as a light day, probably the Wednesday/DL session. Right now I’m hung up on where to put the conditioning sessions. Whether to do them as two a days with the lifting sessions or to put them on tue/thurs, the off days.
Do them on the lifting days, after lifting if possible. Use your rest days. You could do one session on Saturday.
Ease into the running. Have your volume increase on a weekly basis (not that it is a lot of volume, but if you are sprinting these, then you’ll get plenty of adaptable stress through less volume in the beginning).
–Justin
March 29th, 2010 at 11:03 am
also,
I have to get my 3 mile run in under 24 minutes, I’ve got three weeks to do that. Ran an atrocious 25:30 last weekend. As someone who’s run it under 18 minutes before, that was disappointing, but I was skinny and weak back then.
What do you weigh now? When I weighed 195 I ran the 3 mile for the USMC PFT in 19:00 min. It’s doable.
–Justin
March 30th, 2010 at 10:45 am
Can’t wait to see what the other shirts look like. Will you have any more of the original 70s big shirts or will I have to grow to an XXXL if I want to wear one?
Any idea when the new shirts will be available? I started a new log and part of the commitment was to buy a 70s big shirt +1 size so I have to work hard to fill it out.
Yes, the store will be transitioned to my website. I have smaller sizes of the original shirt in stock, and it will be a few days before they are available.
–Justin
April 4th, 2010 at 2:01 pm
Had to switch to 5×5, so weights are all down.
BS: 300 5×5
Bench: 190 5×5
Deadlift: 395 x 5
Does anyone have any experience with a PL competition that included a “strict bicep curl?” The meets in my area seem to have, for some reason I don’t understand, substituted the “strict bicep curl” for the squat.
If you have experience, how did you train for the strict bicep curl?
Just 3 sets of 5, linear increase?
It feels retarded to be doing bicep curls again after reading Rip’s explanation of why they’re a waste.
April 8th, 2010 at 10:41 am
I got no clean clothes….need a new shirt. Any update on availability?
April 8th, 2010 at 11:26 am
We want shirts! We want shirts! I will start a hunger strike soon, if the masses don’t get shirts.
Well, I can’t make the place print them any faster.
I expect them Monday.
–Justin