5 Steps To Becoming A Better Lifter BY BRANDON LILLY
One
of
the
things
I
know
is
they instead post PR’s, and impressive
struggles in the gym. Many people make
lifts, so to everyone watching they get this
the mistake of looking at recent results,
impression for the “Top Guys” it’s easy,
and they don’t recognize the 12 years that
or they are lifting for PR’s everyday. That
are tucked away in the memory stores of
would make an awesome highlight reel but
my brain when I was a “nobody”. That is
it just isn’t true. I am going to remove the
the great failure of Social Media in the
veil of “greatness”, and tell you the “dirt”
modern powerlifting world that we know
that I have seen as commonality amongst
today… Lifters rarely post their failures,
the great lifters I know.
360.JTSSTRENGTH.COM MAY 2014
about
4
1. Have A Sense Of Self That sounds so cliche, but it is true. All the top lifters that I have been around
click with them, th en their hopes to be the best will quickly dissipate with the reality that they don’t h ave what it takes. I look at myself, and I look at the years it has taken me to achieve my goals.
have a keen sense of every strength they possess, as well as an understanding of their weaknesses . You You have to under stand why you are doing things in your training, and you have to constantly be willing to adapt, and modify your training to what your specific needs are. Pro level lifters may gather ideas from other lifters, but Chad Smith would not do exactly the same routine that I would do, while he may improve he would be wasting his time because he would be working on my needs, not his. I see so many young lifters trying to emulate pro level workouts of
I look back on all the time spent in the gym, the hours add u p to days, the days add up to months, and months add up to years… I think about all the sacrifices I made to see my dreams come to pass. When I think about it, all I can tell you is I wish I had done more to come closer to realizing the best that I could be. I keep all this in mind when I talk to younger lifters, and I hear them say how much “they want it” then I see their habits laid out on Facebook, or Instagram and it becomes clear that they don’t want it at all.
their favorite lifter… What would be much better is trying to understand why the lifter is doing what they are doing, looking at your own body, and applying those principles to your own training. You have to own what you do to be the best.
Right, wrong, or otherwise you are gonna have
to
make
your
lifting
a
priority.
Sometimes it will be the most important thing in your life, other times there will be areas in your life that need more focus, but you can’t let your lifting slack off because
2. Commit. Just F’N F ’N Commit.
every time you take a day off, there is
This is something I try to rationalize with
not what you do when people are looking,
younger lifters, and express this to them
it’s pushing the extra reps when you wanna
the best that I know how, but if it doesn’t
quit so bad you can’t stand it , it’s going to
360.JTSSTRENGTH.COM MAY 2014
another guy out there that is hungry, focused, and piss ed off to kick your ass. It’s
5
bed when all you wanna do is play a video game, or talk to your girlfriend, it’s eating enough food to fuel the machine, when the last thing you want to do is eat. It is chasing perfection in all you do.
3. Learn From Other Iron Sports You’ve
heard
strongman,
me
diet
say like
“Train
like
a
bodybuilder,
mobilize like a weightlifter, and think like a powerlifter.” Its completely true that powerlifters get entirely too focused on the big three lifts. The bench press, squat, and deadlift are our existence, but we are limiting ourselves. There is so much to be learned from the other sports, and how they become successful within them we should try to mimic areas that will carryover to our sport. Strongmen are complete animals. They do reps with weights that many powerlifters proudly boast about fo r one lift.
Bodybuilders possess amazing physiques, and have an extreme discipline to do so, and it angers me to see powerlifters wasting potential being lazy with diet, supplementation, and often times they skimp on their accessory work.
360.JTSSTRENGTH.COM MAY 2014
6
“
Right, wrong, or otherwise you are gonna have to make your lifting a priority.
Mobility is a no brainer, you need to be
it, tuning the engine, set ting the gear ratios
strong, but you also need to be able to
to be perfect, fine tuning aerodynamics
hit depth on a squat, lock out a bench
and then you put some 87 Grade fuel in
and deadlifts. Maintaining a powerlifter
the car… It’s gonna run like junk. But, if
mentality is crucial because it is all out,
you opt to fuel your car with racing fuel
one shot to make it or not. The bala nce and
you get all the best performance from all
harmony you can create in your training
the specialty parts you installed. Same
by blending all of the disciplines will not
for the body. You build it up in the gym,
only keep your workouts more fun, but it
you take supplements, you dedicate your
will make you a more well roun ded athlete
every thought to the sport, but you give
as well.
your body pizza, and ranch dressing and hope that will somehow make you a high
4. Realize You Are An Athlete. Eat Like One.
powered machine. Lets be real, you can
I get so disgusted by powerlifters that
healthy ones. Trust me, those that take this
allow themselves to look like complete shit.
step will pay off big time.
enjoy any and all foods, but you need to be smart with your nutr ition, and you need to make the majority of your food choices
I know the sport is not about appearance, but performance, but it still hits me like
5. Remember Why
nails on a chalkboard. I’m not trying to I try to keep this one in perspective for influence you in some way to think you myself, as much as I try to impress it upon need to look like a bodybuilder on stage, other lifters. “Remember why you do or have a per fect physique. You do need to what you do.” This sport is hard, and the think of yourself as an athlete, and a high further you move up the ranks the harder performing athlete would not put inferior it becomes, and the pressure from others food into their body. Imagine building a begins to weigh on you, and the stress of race car. car. You You spend so much time build ing 360.JTSSTRENGTH.COM MAY 2014
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C C EMN T014E R ‘ S T R O N G 3 6 0 ’ T O S AV AV E 1 5 % 3 6 0L . J TIS S T RK E N GT& H .C O M AY 2 8
it all can be overwhelming. That is why
are, but don’t let it become all that you
I tell people to slow down when this
are. Find the fun in training, and the result s
happens. Sit back, and think of how much
will come… Never stop pushing yourse lf to
you enjoyed the gym early on for no other
new heights, but also keep an eye on the
reason than you knew you were getting
big picture so when those small victories
better, getting stronger. How your body
come you learn to enjoy them instead of
felt after an extremely difficult workout,
always wishing for more. There will always
the way you could imagine yoursel f doing
be a drive for more, its celebrating the
great things one day. Get back to that.
jo ur urney ney th that at ma makes kes it wor th thwh whil il e.
Enjoy the gym, make it a part of who you
Big Ain’t Fat Brandon Lill y, owner of the highest RAW powerlifting total i n 2012 (308’s/Super H eavyweight), discusses how he has been able to improve his physique while g aining strength over the last few years. Nate and Brandon discuss training, budget, and goal setting tips that will help you look, feel, and perform better than ever ever..
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STRONG360 POWERLIFTING PROGRAMMING WEEK 9
DAY
E XE R C I S E
SETS / REPS
1)
Sq uat
6 x 5 a t 7 0 % - 9 0 s e c re s t
2)
P e n d l a y R ow
3 x1 0
3)
We i g h te d P l a n k
5 x60 sec
1)
Benc h
3 x3 -5 at 85%
2)
Clos egr ip Benc h
2 -3x1 -3 at 90%
3)
Benc h-Paus ed 1 " O ff Chest
2-3x4-6 at 80%
4)
D B C h e s t S u p p o r te d Row
5x12-15
6 a)
D B F ro n t R a i s e s
3 x1 5
6 b)
DB S kullc rushe rs
3 x1 5
7)
B i ke Te m p o s
2 x1 0x40 s ec
1)
F ro n t S q ua t
6 5 /75/8 5 % x 3
2)
De adlif ts
9 x 1 a t 7 0 % -1 0 s e c r e s t
3)
Pullup s
5 x 8 -1 0
4)
S i n g l e L e g L owe r i n g
5 x1 5 eac h leg
MONDAY
TUESDAY
WEDNESDAY
360.JTSSTRENGTH.COM MAY 2014
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STRONG360 POWERLIFTING PROGRAMMING WEEK 9
DAY THURSDAY
E XE R C I S E
SETS / REPS
1)
B i ke Te m p o s
2 x1 0x40 s ec
1)
Sq uat
U p to 5 r m
2)
Pause S quat
2 - 3 x 6 - 8 a t 75 %
3)
Chinups
5 x 9 -1 1
1)
M i l i t a r y P re s s
3 x4 -6
2)
Pullup s
3 x6-8
3)
W ha teve r Bo Bo d y bu bu i l d i n g Stuff You Need
FRIDAY
SATURDAY
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STRONG 360 FEATURE
BY DONOVAN FORD
Supple mentary Work Supplementary For Olympic Lifting
The
classical
lifts
are
to
and clean and jerk. To break it down even
becoming a master of the platform but
further 12 of those workouts are actually
even the most elite lifters supplement
the classical lifts done from the floor.
accessory exercises to save their bodies.
Anyone that believes to be the best you
Nothing tears down your body like the
need to only snatch and clean & jerk is
full classical lifts.
In a basic twelve-week twelve-week
foolish. The Bulgarian methods of maxing
training cycle the weightlifting athletes
out everyday works for very few athletes
at the Olympic training center have 108
so keep that in mind.
workouts.
Of those 108 workouts 36 of
breakdown you are probably wondering
those will be some variation of the snatch
if only 12 of our workouts are snatch and
360.JTSSTRENGTH.COM MAY 2014
important
After seeing this
13
clean from the floor what does the other 96 workouts of our training cycle consist of. Coach Zygmunt is very very big on adding supplemental exercises to help make improvements in the lifts . Here are a few things the resident team does at the Olympic training in conjunction with performing the classical lifts.
Block Work Not many gyms in America have blocks to lift from but it is a growing trend in th e US. So if you you don’t have some, get some. At the Olympic training Center we spend 8-9 weeks of a trainin g cycle lifting from blocks.
Lifting heavy weights from the
floor is tough on your body. Snatching or cleaning from the blocks cuts out the added stress of pulling weights f rom the floor.
It’s also important in isolating areas of your pull where you might need a little extra work for example working on s peed in the final pull or pulling the bar past your knees. On a weekly basis we work in descending order. order. Monday is from the knee position, Wednesday from bellow the knee and Friday is from the floor. We also do a lot of combination lifts from the blocks. For example example instead of doing a double in the snatch or clean off
STRENGTH GEAR FOR ATHLETES—BY STRENGTH ATHLETES
360.JTSSTRENGTH.COM MAY 2014
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SORINEX.COM
the blocks you can you add i n a snatch or clean pull before each lift. The pull before
Jerk Footwork
the lift allows you to focus on a correct
Another focus to ou r training is working on
movement pattern of the bar without
footwork for the jerk. Overhead strength
going overhead or completing the entire
can be gained by variety of overhead
lift. Zygmunt tells me if I pull the bar high
exercises but footwork is just as importan t.
and straight enough the lift should be
The feet in the jerk need to be trained in
achieved.
weightlifting just like any other muscle. Zygmunt has s everal different exercises to help train the feet b ut a few of my favorites
360.JTSSTRENGTH.COM MAY 2014
15
“
Anyone that believes to be the best you need to only snatch and clean & jerk is foolish.
he calls jump to split and press in split.
element that helps wi th overhead strength
Jump to split you start with the barbell
and stability and also helps with overall
on your back as if you were doing a back
balance in the jerk.
squat ten jump your feet in a jerk stance without going overhead.
This is great
Squats and Presses
movement for a few different reasons. It helps train you to have quick feet getting to your your split jerk position . Another benefit of this exercise is to help improve your balance and stability with heavy weights in the jerk position. Because the weight is on your back and no t overhead you can work up to heavier weight loads then you can get over your head and still get the benefit.
Most important ly you gain the
benefit of the split jerk while saving your shoulders from to much stress.
A well-
rounded exercise to help with overhead strength and balance is pressing in the split position. position.
Starting in your your split jerk
position and holding the barbell clean grip strict press the bar overheard.
The
benefits of this movement are similar to the other except you are adding a pressing
Our main focus in training, aside from the classical lifts, are squats. Yes everyone knows weightlifters front and back squat but leg strength is one of the most essential factors in weightlifting.
We do
a lot of traditional front and back squats but we also do many rack squats a nd split squats to help build our legs strength. Coach Zygmunt is huge on rack squats because it helps work on strengthening the sticking point in front or back squats. I call myself a strong squatter but even I have a sticking point in the squat. Secondly comes overhead strengthening. Getting weight overhead is the fin al result but your shoulder strength only improves so much by doing the lifts. The resident lifters
constantly
do
sotts
press
and
single arm dumbbell pressing to improve
360.JTSSTRENGTH.COM MAY 2014
16
overhead stability. My favorite exercise for working on my overhead strength in
About The Author
the snatch is snatch grip push press. The
Donovan Ford has been a member of USA
more my push pressing ability rose my
Weightlifting’s resident athlete program
ability to snatch heavier weights did also.
at the Olympic Training Center, Center, located in Colorado Springs, Colorado since 2009.
I am sure for most people I am preaching
Donovan is currently being coached by 1972
to the choir on this subject but this is very
Olympic Champion Zygmunt Smalcerz.
important stuff. Zygmunt coaches coaches several several
Donovan has 8 years of National and
of the top weightlifter in this is the kind of
International lifting experience. His titles
stuff we do. It’s not the only way to to have
include 2012 American Open Champion,
success in the sport but it is definitely
Snatch
something to think about in your training
medalist in the Clean and Jerk and Total
Especially if you feel you are getting beat
at the 2013 Pan American Championships .
up by doing the full lifts to often. I could
Donovan was also a member of the 2013
write for days about all the things we do
World Team, held in Wroclaw, Poland.
in our training at the Training Center but
Donovan’s 170 kg Snatch and 201 kg Clean
these are some of the most important in
and Jerk make him a competito r to watch
my training.
for in the 2016 Olympic Games.
360.JTSSTRENGTH.COM MAY 2014
silver
medalist,
and
bronze
17
STRONG360 CROSSFIT PROGRAMMING WEEK 9
DAY
EXERCISE
SETS / REPS
1)
Pa u s e C l e a n a n d J e r k
5 x 3 + 1 a t 70 % : 9 0
2)
Sq uat
5 5 /6 5 / 75 % x 5
3)
M e tco n
1 8 5 / 2 75 x 5 D e a d ,
MONDAY
3/3 Pistols, 50 DU TUESDAY
1)
Bar Muscle Up HSPU Ring Muscle Up
10x5 EMOM
2)
Strict Press Weighted Pullup Push Press
65x5,70x4,75x3,80x2,85x1
3)
Pullups Ring Rows Chinups
5x12-15, weighted
4)
Te m p o w/ S k i l l s
2 x 1 0 w/ 5 H S P U o r M u s c l e U p s a n d A b s
360.JTSSTRENGTH.COM MAY 2014
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STRONG360 CROSSFIT PROGRAMMING WEEK 9
DAY
EXERCIS E
SETS / REPS
1)
P a u s e S n a tc h
6 x 3 a t 70 % : 6 0
2)
F ro n t S q u a t
6 0/ 7 0/ 8 0 % x 4
3)
Speed Deads Block Deads Deadlift
9x1 at 70%
4)
M e t Co n
1 0 m in A MR AP
1)
Te m p o Ac t i v i t y
3 x10 Rounds
1)
Hang Snatch Block Snatch Snatch
Up to 1rm, 80%x3x3 of Hang/Full
2)
Hang Clean and Jerk Block Clean and Jerk Clean and Jerk
Up to 1rm, 80%x3x3 of Hang/Full
3)
M etCon
N a te
1)
S quat
U p to 3 - 5 r m
2)
Paus e Sq uat
2 x 5 a t 70 %
3)
W i l d c a rd M e t Co n
3 0 Re p o f Th r u s te r s 9 5/ 1 3 5
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
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A New Approach to Mobility discusses simple and effective ways to assess your mobili ty and stability shortcomings and address them to enhance movement quality and keep you healthier through heavy training.
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360 MEMBER CONTENT
RAY SHELTON
MY 360
My name is Ray Shelton. I’m 24 years
credo “You live and you learn.” Than kfully,
old, and live in central Virginia. I am an
the Strong360 site has allowed me to
average lifter with a strong passion for the
actively live this credo. The site has not
pig iron, for strength, and for continuous
only provided a community of like-min ded
improvement. I have only been training
people to learn from, but also individua ls to
seriousl y for a little over 2 years, and have
learn alongside. My time here thus far has
made my journey from a 150 pound stri ng
granted me a few things that aren’t quite
bean to 240 pounds with numerous PRs
the tangible things you would expect to
along the way. I represent the working
learn from a site l ike Strong360. These are
man’s powerlifter: a regular guy, working
the aspects o f Strong360 I thi nk everyone
a traditional 9 to 5 job, trying to be the
should ta ke home and keep in the back of
best me I can. Like most, I live by the
their mind at all times:
360.JTSSTRENGTH.COM MAY 2014
23
1) Don’t Be Scared Of The Pros
more successful in our sport. People that
Powerlifting
different
and giving sound advice. A large amount
sport for many reasons. It’s probably the
of the advice, form checks and other tips
only sport that you can reach out to the
have actually come from guys I would
Peyton Manning or Lebron James of the
have never known, heard of, or been able
sport to shoot the stuff and learn from
to talk to if it weren’t for the community
them. Strong360 is a huge medium which
that Strong360 has provided for us here.
can connect you to the pros. Reach out
It is highly advantageous to be able to
to them! In my short experience thus far
talk to the top guys in the sport and get
they are always more than willing to lend
advice, but for many of us average lifters,
a helping hand. Strong360 is filled with
sometimes it ’s nice to talk to a guy that was
examples of just how willing they are to
exactly where you are in their own journey
help. Let’s face it, they know what they’re
ju st ove overr a yea yearr ag ago o th them emse selve lve s. Th Thes ese e
talking about when it comes to our
are average guys that can give you advi ce
respective sports. These mutants didn’t
that is still somewhat fresh in their mind.
get to pro level by accident. Strong360
I have enjoyed discussing how they came
gives us a monitored forum where trolli ng
from where I am, to where they currently
isn’t tolerated. We are also given access access
are. It’s great to have encouraging people
to some of the strongest lifters out there
provide you with expectations, and to
with expertise in any subject you can
convey what you have to look forward to
imagine. This wealth of information and
in the next step of your journey.
is
definitely
a
may not be pros or elite level lifters a re still more than capable of answering question s
support helps one excel and achieve success in their respective sport.
2) Learn From Everyone.
3) My Strong360 Overview Strong360,
JTSstrength,
nor
Team
Juggernaut is paying me for this review.
There are a ton of guys in our sport who a re
Quite the contrary, actually, as I’m paying
very knowledgeable on training, nutrition,
them a monthly fee to be a part of this
and all the disciplines that can make us
community. However, the membership is
360.JTSSTRENGTH.COM MAY 2014
24
well worth the investment. I am able to grow as a lifter due to not having to spend hours scouring the internet picking through the pages and pages of bad information to find that one golden nugget that I had been looking for, because with Strong360 the information is readily available. All the nuggets of information are under one roof for us to soak in, thus we are able to stand on the shoulders of giants. If whatever you’re looking for doesn’t hap pen to be in Strong360, all you have to do is ask and someone here will give you what you’re looking for or point you in the right direction of fin ding it. My time here has been great. Seeing the camaraderie between lifters of all kinds and abilities from all over the world in one comm unity is rewarding. It’s nice to encounter so much positive reinforcement present here; additionally, the absence of the negative nonsense is a tr ue asset to the community. Since joining Strong360, I have joined a few other lifting sites and forums, none of which have the wealth of information, and none with so much positivity. I’ll most certainly be sticking around to watch the growth of this strength community, soak it all in, and grow along with it.
HIGH CALIBER STRENGTH EQUIPMENT FOR HIGH PERFORMANCE ATHLETES
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SORINEX.COM
IRON WOMAN WITH JOHN ANDERSEN WITH CAITLYN TROUT
DEEP WATER
BODY BUILDING
Stereotypes? I don’t believe in them. As far as I’m concerned, going against the grain is the norm. 360.JTSSTRENGTH.COM MAY 2014
26
Q:
Hey Caitlyn, thanks for taking the
time to talk. You recently competed at Raw Unity 7, tell us about your experience there...
that one up! After that, things went a lot smoother. I didn’t go 9/9 but I considered it a pretty successful day ending up with a 391lb squat, 171lb bench, 385lb deadlift, and re-breaking both of my all-time world records for the squat and overall total.
A:
I can honestly say that RUM 7 was
definitely the biggest and most intense competiti on that I have ever entered. I usually stay pretty cool before competitions but the night before the meet I was incredibly anxious and probably nervous for the first
Q: You’re on th e verge of finis hing up your masters. Tell us more about that and how you balance student life and competi ng at such a high level?
time since my very first meet 2 and a half years ago. I had to cut around 9-10lbs to
A:
the 123lb weight class which was stressful
it’s extremely challenging! I’ve really had
enough, but I think it was because there
to learn how to prioritize my life and
were so many big time competitors there
develop some amazing time management
(both male and female) and I didn’t want to
skills. I pretty much go to my internship
be one of those athletes that has a bunch
everyday which is a full time job, l eave and
of hype going on around them but can’t
go straight to the gym , come home and
follow through in a meet.
study, work on homework, write training
I definitely did follow through by winning
programs for my powerlifting clients, and
the overall light-weight female raw with
go to bed. Repeat. My life is pretty much on
wraps division but I’ll tell ya right now, it
a schedule. So you can see that I have very
wasn’t easy and I definitely had to earn
little extra time to do anything else and
it!
My 3rd 3rd attempt squat was a full on
I take full advantage of my weekends off
grinder which consisted of some form
if I’m not busy doing seminars or judging
issues so to just finish it I had to give it
meets.
every single ounce of energy that I had. I
I’m not going to lie, it can be stressful and
still don’t remember how I pulled that one
I’ve really had to utilize what li ttle extra time
through, it’s kind of a blur. All I knew was
I have to prepare my meals in advance, do
that I wanted it and wasn’t going to give
your typical house work st uff, pay bills, etc.
360.JTSSTRENGTH.COM MAY 2014
If you want me to tell you the truth,
27
It sounds crazy but it’s doable! It’s funny because people ask me how I stay sane with all of this going on and my answer is the gym. It may be a source of all of the craziness but it’s most ly my sanctuary. That’s where I blow off steam or clear my head, hang out with my friends, and enjoy myself a little because lifting started out as a fun hobby ….it just happened to end up turning into a lifestyle/occupation that I love.
A:
I think that there are a number
of things that have contributed to my success. I was lucky enough to start out as a beginner with some really great and experienced lifters. I was able to learn the correct form and all of the tricks earlier rather than later. By that I mean that a lot of people just getting into the sport have to figure things out on their own, or they don’t always have someone there critiquing them. I had that from day one. Another factor I guess would just be my
Q:
You’ve had a meteoric rise as a
personalit y. I’m stubbor n and have a pretty
powerlifter, what do you attribute your
great work ethic. Mix those two together
rapid success as a lifter to?
and you get someone that will never ever
360.JTSSTRENGTH.COM MAY 2014
28
give up on their goals and their dreams,
manipulate portion size and carbs, and
someone that faces a challenge head on
just ju st st stay ay rea ll lly y st stri rict ct wi with th th that at in inst stea ead d
rather than running away from it. That’s
of having those random cheat days that
just ju st me me..
you can kind of get away with when your months away from a meet. Another thing
Q:
I do is implement cardio at the beginning You not only possess great strengt h,
but also a physique to match, what type of adjustments do you make with your training, cardio and diet to achieve this?
of a training cycle, that way I can control my weight during the volume phases of my training and then slowly taper the cardio out as things get more heavy and my diet gets more strict, that way I’m
A:
I really control my diet throughout
my training cycle. I’ll start out kind of
not sacrificing any strength but can still maintain my physique.
lenient with portion sizes but for the most part I eat pretty clean. Later on I
360.JTSSTRENGTH.COM MAY 2014
29
“ Q:
I love that I can walk out there on the platform wearing my pearl earrings and lipstick and still squat more than most men.
What advice do you have to offer to
women looking to get into powerlifting?
Q:
#IronWoman?
A: A:
What does it mean to you to be an
Powerlifting may be a strength sport ,
Advice that I would give to any
but it’s so much more than that to me. I
woman getting into powerlifting is to
started out 2.5 years ago at the very
find a coach and one that has worked
bottom. I didn’t know anything about fo rm,
successfully with females in the past . There
the lingo, or the training. All I knew was
isn’t a tremendous difference between an
that I wanted to feel good about myself,
advanced male and female lifter, but I’ve
how I looked, and find a way to blow
found that th ere is when you are coaching
some steam. I had no idea how how this would would
beginners. You need to find someone
change or what was in store. I just knew
that knows how to deal with that, knows
that I had goals. It taught me that with
what weaknesses women typi cally have as
consistency, work ethic, and some grit,
beginners, and will be able to understand
you could defy the odds. I simply learned
and handle the emotions of their lifters.
to love the challenge.
Also, if they are trying to decide whether
It wasn’t until later on that I realized
they should try powerliftin g or not, I would
powerlifting had become a part of who I
tell them to just dive in and don’t second
was. I’m more confident in my appearance,
guess
won’t
am stronger both mentally and physically,
make them masculine, it will make them
and individually I have truly found myself.
confident and strong not just physically
I love that I can walk out there on the
but mentally. It definitely has more pros
platform wearing my pearl earrings and
than cons.
lipstick and still squat more than most
themselves.
Powerlifting
360.JTSSTRENGTH.COM MAY 2014
30
men. I like that I can walk into the gym, hit a new PR, and talk shit back to the boys like the best of them. It’s about being
comfortable
with
who
you are, loving what you do, and being there for YOURSELF. Stereotypes? I don’t believe in them. As far as I’m concerned, going against the grain IS the norm.
**All of Caitlyn’s ph otography courtesy of Gustavoalfaro.com Gustavoalfaro.com.. Click his web address above to view more of his great work .
360.JTSSTRENGTH.COM MAY 2014
31
TEAM JUGGERNAUT
What Are We Listening To...
We Asked A sked Team Jug Jugger gernau nautt WHAT’S WHA T’S ON YOUR CURRENT TRAINI NG PLAYLIST?
• Caitlyn Trout: Trout: Rob Bailey “What I Live For”
• Blaine Sumner: Ploy Ploy for Extinction “Bloodhammer”
• Jamie Hagiya: Hagiya: Katy Perry “Roar”
• Chad Wesley Smith: Contiez “Trumpsta (Djuro Remix)” or Turnpike Turnpike Troubador Troubador s “Gin, Smoke and Lie s” depend ing on my mood.
360.JTSSTRENGTH.COM MAY 2014
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3 6 0. J T S S T R E N GT H .C O M M AY 2 0 1 4 33 C L I C K & E N T E R ‘ S T R O N G 3 6 0 ’ T O S AV AV E 1 5 %
Complete Guide To RAW RA W Squatti Sq uatting ng Part II CHAD WESLEY SMITH
One place that too many lifters miss
rule when setting up is that if you are
squats, is before they even begin the lift,
comfortable holding your position, it isn’t
in the setup and walkout. A good setup is
tight enough. My process of setting up is
critical to squatting big weights. A simple
as follows…
360.JTSSTRENGTH.COM MAY 2014
34
Technique
Every great lifter has different accessory
SETUP AND WALKOUT WALKOUT
squat. Click Here to see some of Team
1. Set your hands, I use a thumbless grip
Juggernaut’s favorites.
movement they like to help build their
with my thumb covering the rings. This is a relatively narrow grip for a bigger lifter, because the closer your hands can be, the tighter upper back position you can achieve. 2. Pull
your
shoulder
CUES
To be elite in any power/speed discipline, your technique must become automati c. If
blades
together
before you duck under the bar and then try to wedge yourself under, while
you must think about every aspect of your technical execution, you will not be able
digging the bar into the meat of your
to maximize force production due to the
traps.
slower neural firing patterns. For this to
3. Force your chest up as you bring your hips underneath you to bring the bar out of the rack with your hips, not your legs. Keep your eyes up throughout the walkout. 4. Walk your d ominant foot out, in my
happen, you must master your technique in every rep of training from an empty barbell until your final rep of your session, so that when you are on the platform you can shut your brain off and just perform.
case right, then in one step set your
There are five technical cues that I think
opposite foot and in one more step set
about during every training squat. 1) Get
your dominant foo t. You You should need n o more than 3 steps to walk out a weight
Tight, 2) Commit to the Descent, 3) Chest
and have your feet properly positioned.
Tall, 4) Knees Out and 5) Accelerate to the
You made need to make some small
Finish.
adjustments from here but not ful l steps. You don’t need to walk several steps back from the rack, that is just a waste of energy.
1. Get Tight: Creating tightness throughout the entire body is a product of three things, proper set up-which I have
5. Pull as much air into your mids ection
already addressed, getting big air into
as possible. Try and brace your core
your midsection and trying to brace
out in all directions, not just abs into
against your abdominal wall/belt in
belt. Create circumferential pressure to
all directions. There is a reason that
maximize your performance and keep
so many great squatters have large
your low ba ck healthy.
waists, because a larger waist provides a greater base of support fo r big weight on your back, so expand your waist as
360.JTSSTRENGTH.COM MAY 2014
35
much as possible with big air. The 3rd
descents as compared to earlier, lighter
key to tightness is to squeeze the bar
sets. This causes them to waste energy
down with your hands. You want to
during the eccentric portion of the lift
squeeze the bar in your hand which
and not exploit the stretch reflex as well
will send a neural response of tightness
as possible, diminishing their power out
throughout your entire body and pull the
of the hole. You have to figure out how
bar down into your back, as if you are at
fast you can descent and still maintain
the bottom position of a lat pull down,
your tightness and technique and this
this will als o flex your lats and give your
is a skill that must be practiced. I’m not
stronger support fo r the weight on your
necessarily advocating a dive bomb
back.
style of squatting here, rather just that
2. Commit to the Des cent: Too Too many lifters seem to be intimidated by big weight on their backs and thus sl ow down their
360.JTSSTRENGTH.COM MAY 2014
if you go down at X speed during your warmup sets, you need to continue to practice X speed at your top sets.
36
“
You must mus t master your technique techn ique in every rep of training from an empty barbell until the final rep of your session.
way
technique. On the downward portion
that athlete’s miss squats is by falling
of the lift, your must externally rotate
forward due to their chest collapsing.
your feet to open up your kne es, so you
This could be an issue of upper back
can sit between them. At the reversal of
weakness, poor setup or not properly
the weight, your knees should be in line
anticipating the reversal of the weight.
with the feet, to imp rove quad drive and
Two main things will help you stay tall
acceleration out of the hole and as you
throughout the squat and react well
rise up, push your knees out again to
when reversing the weight. 1-Push your
reengage the hips and glutes to finish
head back into your traps throughout
the lift. Click here to watch as World
the lift and 2-Driv ing your elbows under
Record holder Dan Green gives you
the bar. These two cues will combine
some more insight into knee action
3. Chest
Tall:
The
most
frequent
to keep your chest up and maintain a neutral back position. If it is a matter
in the squat. squat.
of upper back strength that is inhibiting
5. Accelerate: I have often joked that the
your ability to stay tall you need to up
reason I squat so much isn’t because
you work in shrugs, rows and chin-ups.
I’m so strong, but rather because I’m so
Since static/isometric strength is what
fast. A conscious focus on accelerating
is being expressed by the upper back
the bar through the top portion of the
during a squat, try hold the contraction
lift is the simplest way to avoid sticking
on your final rep of t hese exercises for a
points. The more force you can generate
5 to 10 second count.
at the beginning of the lift, the easier
4. Knees Ou t: Bet ween the m eets where I squatted 865 and 905, I decided to slightly widen my stance and as your stance widens, a common physical/ technical breakdown is knees collaps ing inwards
or
valgus
collapse.
Valgus
each of the following parts will be. During every rep of your training, blast the weight out of the hole, all the way to the top and when you are in a meet, your body will know how to accelerate through your sticking points.
collapse could be a symptom of poor glute
strength/activation
or
just
a
lack of focus on this aspect of your
360.JTSSTRENGTH.COM MAY 2014
37
Jump Training The seated box jump is my favorite method
WEEK 5: Seated Box Jump wearing a
of
light/medium vest (25# for me) for 6 sets
developing
explosive
lower
body
strength for th e squat. These do a great job of breaking the stretch shortening cycle and will force you to turn on as many moto r units as possible, as quickly as possible to rapidly generate force.
of 3 jumps to 80% of your maximum WEEK 6: Seated Box Jump wearing a
light/medium vest for 5 sets of 2 jumps to 90% of your maximum
Click Here to
Learn more about jumping variations
WEEK 7: Seated Box Jump wearing a
to help improve your explosive power.
light/medium vest for 4 sets of 1 jump to a new max
12 Week Jump program
WEEK 8 DELOAD: Seated Box Jump
for 3 sets of 3 reps to 70% of your new maximum.
WEEK 1: Seated Box Jumps wearing
WEEK 9: Depth Jumps from an 18-
heavy vest (relative to strength, this
24” box (higher box if you have higher
would be 50-75# for me) for 6 sets of 3
relative strength) for 2 sets of 5 jumps
jump ju mps s to 75% of you r ma maxi ximu mum m he heig ight ht
WEEK 10: Depth Jumps from a 21-30”
WEEK 2: Seated Box Jumps wearing
box for 2 sets of 4 jumps
heavy vest for 5 sets of 2 jumps to 85%
WEEK 11: Depth Jumps from a 24-36”
of your max height
box for 2 sets of 3 jumps
WEEK 3: Seated Box Jumps wearing
WEEK 12: No Jumping
heavy vest for 4 sets of 1 jump up to new max. Squatting heavy can cause knee pain for WEEK 4 DE LO LOAD: AD: Seated Box Jump
some lifters, click here to check out these
for 3 sets of 3 reps to 70% of your new
tips to help alleviate and avoid pain.
maximum
360.JTSSTRENGTH.COM MAY 2014
38
5 Tips For Raw Squatting Success 1. KNOW THAT YOU ARE SQUATTING RAW: There is tons of literature regarding Westside style training, most of which promotes box squatting variations almost exclusively. The box squat, particularly when a negative shin angle is achieved, does not have a high carryover to the raw squat. Sitting back onto the box is similar is akin to sitting back into a multiply suit that will stop you in the hole, this position is impossible to achieve in the raw squat. While there are many great things to be learned from geared lifters, squatting with ultra-wide stances onto a box, is not one of them.
2. TRAIN YOUR QUADS: It is inevitable t hat your knees have some forward movement during the raw squat and for this reason there will be much greater quad involvement than geared squatting. There are tons of ways to improve quad strength, high bar Olympic squats, close stance safety bar squats, and barbell step ups are all great ways to build quad strength and size. I have always been a proponent of high rep squatting an d I feel like this has played a big role in my quad development and strength.
WORKING WITH COACHES TO INNOVATE HOUSES OF STRENGTH ONE REP R EP AT A TIME
360.JTSSTRENGTH.COM MAY 2014
39
SORINEX.COM
3. COMMIT TO THE DESCENT: The most
improve strength and thickness and allow
difficult aspect of the raw squat for most
yourself to maximize your tightness and
people is reversing the bar out of the hole.
give yourself the best chance of squatting
A more rapid descent will allow you to have
huge.
more rebound out of the hole. Similar to using bands as accommodating resist ance,
5. WRAP IT RIGHT AND TIGHT: When
an overspeed eccentric will create a faster
wrapping your knees for a big raw squat,
concentric portion of the lift. You are also
take special care to place as much wrap
using less energy by bringing th e bar down
as possible behind your knees. Geared
faster.. Watch myself, Robert Wilkerso n, or faster
squatters need stopping power from the
Pat Mendes squat, all of us drop rapidly
knee wraps, raw squatters need rebound.
and reverse the weight quickly.
The more wrap you can pl ace behind your knees, the greater rebound effect you will
4. GET TIGHT: This is true for raw, single
get out of the hole. Some people I think
ply or geared squatters, if you don’t
get intimidated about super tight wraps,
achieve great upper back tightn ess in your
but the fact of the matter is that a tighter
setup, you are doomed to miss your squat
wrap will add more to your squat, so suck
before you even begin it. Work to main tain
it up and deal with the pa in for the minute
shoulder and pec flexibility/mobility, as
or so you have them on. Besides, missing
I think it is much more advantageous to
a PR squat hurts a lot more than having on
have a narrow hand position when trying
tight wraps.
to maintain upper back tightn ess. Not only must you be able to achieve great upper
Click here to check c heck out this squat training
back tightness to be a great squatter,
tutorial as I teach the squat from head to
you must be able to create tremendous
toe.
intrabdominal pressure. Lack of pressure in your belly will cause you to break at the waist when you are coming up, think ab out trying to stretch your belt as you fil l up your belly with air before beginnin g the descent. Train your abs and upper back hard to
360.JTSSTRENGTH.COM MAY 2014
40
RAW Squatting Program Part II This is a high volume/frequency program that will add tremendous size to your legs and groove your squat pattern. If your squat needs a real kick in the ass, this program is it! I didn’t prescribe any assistance work here because it really isn’t necessary.
WEEK 1 1
Monday-Olympic Squat (no belt)-10x5 at 60% w/ 1 min rest
2
Wednesday-Front Squat (no belt)-5x5 at 65%
3
Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4
Saturday-Front Squat (no belt)-Up to Heavy Set of 5-8 reps
WEEK 2 1
Monday-Olympic Squat (no belt)-10x4 at 65% w/ 90 sec rest
2
Wednesday-Front Squat (no belt)-5x4 at 70%
3
Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4
Saturday-Front Squat (no belt)-Up to Heavy Set of 3-5 reps
WEEK 3 1
Monday-Olympic Squat (no belt)-10x3 at 70% w/ 120 sec rest
2
Wednesday-Front Squat (no belt)-5x3 at 75%
3
Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4
Saturday-Front Squat (no belt)-Up to Heavy Set of 1-3 reps
360.JTSSTRENGTH.COM MAY 2014
41
C L I C K & E N T E R ‘ S T R O N G 3 6 0 ’ T O S AV A V E 1 542%
3 6 0. J T S S T R E N GT H .C O M M AY 2 0 1 4
WEEK 4 1
Monday-Squat (no belt)-3x3 at 60%
2
Friday-Front Squat (no belt)-3x3 at 60%
WEEK 5 1
Monday-Olympic Squat (no belt)-8x5 at 65%, 75 sec rest
2
Wednesday-Front Squat (no belt)-5x5 at 70%
3
Friday-Competition Squat-Up to Heavy Set of 3-5 reps
WEEK 6 1
Monday-Olympic Squat (no belt)-8x4 at 72.5%, 105 sec rest
2
Wednesday-Front Squat (no belt)-3x5 at 77 77.5% .5%
3
Friday-Competition Squat-Up to Heavy Set of 2-4 reps
WEEK 7 1
Monday-Olympic Squat (no belt) 8x3 at 80%, 150 sec rest
2
Wednesday-Front Squat (no belt)-3x3 at 85%
3
Friday-Competition Squat-Up to Heavy Set of 1-3 reps
360.JTSSTRENGTH.COM MAY 2014
43
WEEK 8 1
Monday-Squat (no belt)-3x3 at 60%
2
Friday-Front Squat (no belt)-3x3 at 60%
WEEK 9 1
Monday-Competition Squat (belt and wraps)-Up to 3rm
2
Friday-Front Squat-Up to 80%xMax Reps -1, Olympic 3 ct Pause Squat-3x5 at 70%
WEEK 10 1
Monday-Competition Squat (belt and wraps)-Up to 2rm
2
Front Squat-Up to 87.5%xMax Reps -1, Olympic 3 ct Pause Squat-3x4 at 77.5%
WEEK 11 1
Monday-Competition Squat (belt and wraps)-Up to 1rm
2
Friday-Front Squat-Up to 95%xMax Reps, Olympic 3 ct Pause Squat-3x3 at 85%
WEEK 12 1
Monday-Squat (no belt)-3x3 at 60%
2
Friday-Front Squat (no belt)-3x3 at 60%
WEEK 13 1
Monday-Competition Squat-Up to 1rm
360.JTSSTRENGTH.COM MAY 2014
44
FROM THE FORUM
BURNING OUT
FORUMS » POWERLIFTING
J. DINATALE, 85 POSTS Lately I’m coming to the end of my final
(for whatever reason) to rest up, eat, and
normal cube cycle before i test my maxes
feel new again or is it just me? Curious
and get some wisdom teeth pul led (which
how everyone handles this if it happens
are sitting on a bunch of nerves yay!). I
to them. I know I’m not bitching out for
have been mainly going into the gym,
taking a short week or 2 break.
doing my main work, sometimes just the main lift, and leaving. Parts of my body
J. KENDALL, 33 POSTS
hurt, th ings are slowing down and may be
I know exactly what you mean . I did 5/3/1
stalling, an d the fun is sucked out fo r now. now.
for 18 month s straight. I thi nk I did 4 seven week cycles before I started the cube. I
When i was on 5/3/1 I used to take a week
thought the cube looked easy on paper
break after the mai n weeks and come back
but it was way more of a challenge than I
feeling awesome. I have not done that
thought. On my meet week I just took my
in a few months since starting cube and
maxes on three separate days and then
i think now its catching up. Has anyone
took the next week off cause I was beat.
ever needed a short break from training
I’m in the fourth week of my second cube
360.JTSSTRENGTH.COM MAY 2014
45
cycle and am feeling pretty good and
its something I would need to do! I used
I’m getting more assistance work in this
to take weeks off when I was doing 5/3/1
round. I guess I’ve just had to get used to
then I got all gu n ho on cube lol. I t hink I do
the different volume.
need a little break from the heavy stuff, so I may do some BB type trainin g for a little
J. DINATALE, 85 POSTS
to build myself up before starting the full
So it does happen, lol, I’m really looking
cube boss program.
forward to this down time I just need to make sure I eat on that time off and don’t
J. DINATALE, 85 POSTS (8 Hrs Later)
slack so I’m good and fresh for when I
I have decided I’m going to do 1 cycle (for
start again . After squats yesterday my hip
now) of a very modified Cube Bos s program
and knees were killing me and whi le I don’t
before starting the actual powerlifting
think its anything serious they were and
program. I’m keeping the percentages for
still are very sore. This break is needed, I
the main lifts to keep my strength and
sometimes forget even pros take time off
work the lift but the accessory work after
when they need too!
is going to be mainly for hypertrophy and to put some mass/size on instead of
M. KWIA KWIATKO TKOWSKI, WSKI, 3 6 POSTS
building the squat bench and deadlift.
It is a lot of volume - rest up. I would rest
Pretty much I’m not gonna chase numbers
for a week, just go and have some pump,
for a short time. I have not done any sort
week off training wont kill you.
of bodybuilding training or higher rep training fully in a VERY long time so it
J. DINATALE, 85 POSTS
should be fun to a ctually do more work for
Yeah going to do just that. I was also
specific body parts instead of for the lift
actually curious if I should do some body
itself. Should also be fu n doing exercises I
building type training for a bit, build
haven’t done in ages lol. I’m going to put
some muscle and size and ease up on the
together something and if anyone would
jo in ints ts an and d su such ch.. Bu Butt I do don’ n’ t kn know ow how to
like to see it I will post it here, I do enjoy
do that or program it without killing my
the constructive feedback so I can learn
lifts. Anyone know how to train this way
as I go! What do you guys think?
without totally ruining your numbers? If so it would be greatly appreciated, I think
360.JTSSTRENGTH.COM MAY 2014
46
L. WHENMAN, 1 POST
M. KWIATKOWSKI, 36 POSTS
You’ve also got to ramp up the other side
Good :) keep us updated
of the equation - recovery. I had to add a lot of extra food, foam rolling and sleep
J. DINATALE, 85 POSTS
to feel good when first running the cube
Will do! I test maxes this week and since
(and jugg) programs. Carbs during the
I moved my squat stance in I’m not
sessions are a must.
expecting any crazy PRs, I’ll be happy to even get near 445lb with a belt and wraps
J. DINATALE, 85 POSTS
like I did with a wider stance but I won’t
Yeah I know, I figured that’s a staple.
fret if it’s less then that, I’ll even take a
I definitely will keep up and do things
5 or 10 lb pr lol. Then I’ll take a week off
to aid recovery, even up some proper
after and then I’ll start this new program
supplements too. But I do need the
we put together to put some muscle on
downtime from the constant hammering
and change the pace the following week.
on my joints cause now I’m starting to feel
I will keep you updated here xD!
it even with easy days.
360.JTSSTRENGTH.COM MAY 2014
47
STRONG360 STRONGMAN PROGRAMMING WEEK 9
DAY
E XE R C I S E
SETS / REPS
Log Clean and Press (Clean Once)
5x5 at 70-85%
MONDAY
1)
Axle Press from Rack Log Clean and Press (Clean Once) Log Clean and Press (Clean All) 2)
L a t P u l l d ow n s
5 x 8-1 0
3)
O ve r h e a d D i c k s P re s s
4 x6
4 a)
DB C urls
2 - 3 x 1 0 -1 2
4 b)
D B 9 0/ 9 0 s
2 - 3 x 1 0 -1 2
4 c)
D B L a t e ra l R a i s e s
2 - 3 x 1 0 -1 2
4 d)
DB S kullc rushe rs
2 - 3 x 1 0 -1 2
5)
De ad Bug s
3 x15
1)
B i ke Te m p o s
2 x10x4 0 sec
TUESDAY
360.JTSSTRENGTH.COM MAY 2014
48
STRONG360 STRONGMAN PROGRAMMING WEEK 9
DAY
E XE R C I S E
SETS / REPS
1)
2” Deficit Deads Front Squat Squat
9x1 at 70%-10 sec rest
2)
Front Squat Squat Deadlift
Up to 1rm
3)
Pause Squat 4” Snatch Grip Block Pulls 3x8 at 55-70% Front Box Squat
4)
Pla nk
3 x 6 0 s e c - we i g h t e d
1)
B i ke Te m p o s
2 x10x4 0 sec
1)
DB Clean and Press (Clean Once)
3x4 each hand
2)
Clos egrip B enc h
5 5 /6 5 / 75 % x 5 +
3)
D B C h e s t S u p p o r t e d R ow
5 x 8 -1 0
4 a)
Dip s
2 -3 x 1 0-1 2
4 b)
DB C urls
2 - 3 x 1 2 -1 5
4 c)
D B F ro nt R a i s e s
2 -3 x 1 5 - 2 0
4 d)
Fa c e P u l l s
2 -3 x 2 0
WEDNESDAY
THURSDAY
FRIDAY
360.JTSSTRENGTH.COM MAY 2014
49
STRONG360 STRONGMAN PROGRAMMING WEEK 9
DAY
E X ER C I S E
SETS / REPS
1)
Yoke Farmers Walk Atlas Stones
1x50'-As Heavy As Possible
2)
Speed Farmers Speed Atlas Stones Speed Yoke
Med Weight-3x10 sec max distance
3)
Stone Over Bar Yoke Farmers
Med x60 sec
SATURDAY
GET 25 MORE WEEKS OF PROGRAMMING INSIDE STRONG360
JOIN STRONG360 TODAY
360.JTSSTRENGTH.COM MAY 2014
50
3 6 0. J T S S T R E N GT H .C O M M AY 2 0 1 4
51