Two Workouts and Some Funny Comments

Scale is out of batteries and my wife and I are both too lazy to put new ones in.


Manta Ray Squat: 45×6, 135×4, 225×3, 275×2, 315×2, 345(no belt for this and previous, thought you should know; that is good for me), 370, 390, 405, 415; 335x4x3

a new all-time PR which is especially good bc I had to take a crap and was worried about sharting myself.  But already was low on time and high schoolers might take the rack.  Did not soil self.  Later in workout, urge diminished but did not vanish.  I’m gonna go out on a limb and say that in the history of “going for a Squat 1RM while needing to poop” you will very rarely see results as good/lucky/boring as mine. Cut volume short for time reasons not toilet reasons.

Medium Grip Bench: 45×10, 125×6, 175×4, 225×3, 275×3, 315×2, 345, 360; 290×5,4,4,4,4,5,4

Sumo Deadlift: only two sets, 315 off 5″ deficit and 340 off 4.5″ deficit.  Legs and back were kinda spent.

Time: 1:50


Low Bar Squat: 45×6, 45bbx5, 135bbx4, 225bbx3, 315bbx3, 370bbx2, 400×2, 425, 445, 460; 365x10x3

Behind the Neck Press: 45×10, 95×4, 120×3, 139×2, 149×2, 154×2, 159, 164; 135x3x3

Sumo+Monster band: 6 sets up to 330 off 2.5″ deficit

Time: 2:05

This is some of my finest work.  Some say “awaiting moderation,” but AFAIK, all have been approved at this time:

On healthy ways to cook fish:

2014-06-06 20_35_55-5 Healthy Ways to Cook Fish _ Sparkle Market News

On the conspiracy against Vitamin F and G:

2014-06-06 21_08_01-Vitamin E Found Essential To Repair Muscle Cells « Healthy Lifestyle

On weight vs. reps:

2014-06-06 21_13_03-7 Things Every Trainer Would Agree With _ Muscle Beer

And my crowning acheivement, on bulking:

2014-06-06 21_19_26-Finding it hard to Bulk_ 5 Steps To Help You Gain Muscle Mass « Healthy Lifestyl


30 thoughts on “Two Workouts and Some Funny Comments

  1. This is some amazing trolling. How do you do it? Like you used bad grammar and sentence structure but in real life your sentence structure and grammar is unparalleled. You totally, as they say, pulled a rug over his face. I would love to get camera and see his reaction to who you really are!! What a jaw dropper! I’m not sure he could continue his blog when “the truth is revealed”! What a story!!

  2. I feel like a foreigner who doesn’t know how to properly form sentences wouldn’t even be aware that parentheses exist.

    Otherwise, swell trolling Cooch.

    • I like in books or movies when the foreigner will say things like “Bonjour” or “Hola” or very easy phrases in their own language just to show you they are foreign. Then say the complicated stuff in English, even though that is backwards from what real people do.

      • I used to work with a Lebanese girl that would always say “one dollar and thirty” instead of just “a dollar thirty.” It doesn’t help them that English is a pretty jacked up language.

        • I have to question how effective the whole “Bulgarian” thing was for WL, since it only seemed to work for a) one specific coach, b) for an extremely limited period of time, and c) pretty much everyone on that “Golden Generation” team got kicked out of the sport for gucing shortly thereafter.

          I mean, post-Abadjiev Bulgaria isn’t even on the WL map. Wouldn’t someone have used the exact same program to keep churning out world champions? A program that was so straightforward that even an anonymous US coach like Broz could have cobbled it together from overheard bits of conversation?

          • I’m unqualified to really comment, but that’s never stopped me before so:
            1. I think a lot of teams use elements of the Bulgarian program. I’ve read somewhere that most country’s programs are either Russian or Bulgarian based.
            2. What to you makes a program Bulgarian? daily maxes? frequent training? multiple sessions per day? low number of exercises performed?
            3. I don’t think that the drug tests have much relevance since the reason for the Bulgarian’s success was not “We did drugs and no one else did”
            4. An analogy is the triangle offense in basketball. One coach won 11 NBA titles using it. Why doesn’t everyone else? Among the reasons are that it is hard to learn, and ego stars (like Kobe) chafe under it. These aren’t the same reasons that the Bulgarian system isn’t copied in its entirety – but I’m sure if you asked NBA coaches or OL coaches “Why don’t you use the triangle offense/Bulgarian System” they would have a more nuanced answer than “It is not effective”

          • “What to you makes a program Bulgarian? ”

            That’s exactly what I’m getting at. Pretty much every WL program follows a similar approach (high frequency and intensity compared to PL, focus on the competitive lifts). Was there ever a “Bulgarian program”, or did it become a fad when US coaches started talking about it on forums?

            I won’t dwell on the comparison between WL and a real sport, because I know it’s only there to provoke a vitriolic reaction.

            “And the reason Bulgaria’s not on top is because they’re not using Abadjiev’s program.”

            65% thought you were cereal until the low-bar squat part.

          • One thing about Broz is that he’s not an anonymous US coach; he was trained by Antonio Krastev, the Bulgarian who Snatched the most weight in competition ever. Which is something a lot of people forget, but Broz actually has quite a bit going for him, except for his athlete’s performance in competition…

          • “Broz is that he’s not an anonymous US coach; he was trained by Antonio Krastev,”

            And that gives him credibility (as competitor and coach)… how exactly?

          • “And that gives him credibility (as competitor and coach)… how exactly?”

            Only that being mentored by one of the most accomplished Bulgarian weightlifters ever is better than 99% of American coaches already, and that his training method is based on more than “overheard bits of conversation.”

          • How does being “mentored by Krastev” put him ahead of other US coaches? Did he achieve better results as a competitive lifter? Or coach? What were his results as a competitive lifter? How long did he train under Krastev, and why didn’t Krastev ever train anyone else?

            Not crapping on Broz or his system, but I don’t see these questions answered anywhere.

          • “What were his results as a competitive lifter?”

            AFAIK he had decent numbers but started late? FWIW he is like a Masters World Champion? I think? I’m sure Broz has said in interviews his best lifts but I’m not going to hunt it down, and even if I did the numbers wouldn’t mean much to me.

            “Or coach?”

            This is more of a question for Wo, but I think he’s done pretty good with the talent that has walked through his door in Vegas?

            “How long did he train under Krastev, and why didn’t Krastev ever train anyone else?”

            Krastev applied for jobs in the US. Broz was managing a health club and convinced the owner to hire him so he could come over here. I think it was for 4 or 5 years. From the sound of it, Krastev weighs like 400 lbs and is not running around giving seminars. I don’t think he’s that interested anymore to pursue it like that or that he was ever an innovator. I think it was more of a “picking a guy’s brain who has been at the highest levels and been around Abadjiev for years.”

            Going back to my basketball analogy (sorry, I just finished a Phil Jackson autobio). Abadjiev = Jackson, Krastev = Shaq. You could learn a lot about basketball and Phil Jackson’s systems from Shaq.

            They are good questions, and I think you should try to find out. I know my answers are pretty fucking weak, but I’m also fairly confident that there is no scandal to uncover, like “Broz could only c&j 250 lbs” or “Broz’s lifters are pathetic even by American standards”

          • “How does being “mentored by Krastev” put him ahead of other US coaches?”
            Because one of the biggest shortcomings our country’s coaches have is being forced to learn everything on their own, by trial and error. There is no System wherein coaches are educated, and by which successful and effective methods are passed down. THAT’S why who one was mentored by is important.
            “Did he achieve better results as a competitive lifter? Or coach? What were his results as a competitive lifter?”
            As Ruin mentioned, he started old. However, he has held Masters American Records in both lifts. (I believe his competition bests are 153kg in the Snatch, and 175kg in the Clean and Jerk, at 39. He’s cleaned 400lbs in comp, too.) Also, he consistently has some of the strongest young lifters in the country at his gym. Banned substance use could be blamed for some of that, but everyone knows of drug users who are getting nowhere.
            “How long did he train under Krastev, and why didn’t Krastev ever train anyone else?”
            I don’t know. Krastev still lives in New York, I believe. I read a short interview with him, and he says, about his chances of being involved in weightlifting in the US, “there is no weightlifting in this country.” And, admittedly, Broz is enough of a story-teller that I’m not sure how cut-and-dried his tales about Krastev’s reluctance to take any under his wing are.
            I think the biggest thing I could fault Broz for is his reluctance to let his lifters lift in meets that he doesn’t think are important, or that they could win. There are too many YouTube videos, and not enough competition results, and lifters need competition experience to lift well at competitions. But he likes to chalk that up to “being focused on what’s important: the world stage.”

            You aren’t an Olympic guy, Fats, so what kind of exposure do you have to Broz and his lifters? Have you heard of Pat Mendes? The only American known to have snatched over 200kg (in training, however), and who won two National events with a torn labrum. (Smart, I know.) Also back squatted 800 pounds, all as a 20 year old. Rob Adell, a 94kg lifter, also around 20, snatched 170, and clean and jerked 210 in training (the American Records are 165 and 211) before quitting lifting for med school (Broz was mad about that…) Josh Gilbert, a 19 year old 62kg lifter finished second at his first Nationals. (Tested positive for a diuretic later on in his career, could have been to make weight, could have been a masking agent.) Basically, he’s had a lot of really good lifters, but also a lot of tarnish to go with.

            Basically, I would not advise anyone to do Broz’s system, unless Broz was actually coaching you.

          • wo, how much of coaching OL in your opinion is programming (i.e. do 2 sets of 2 in the clean at 80%), and how much is technique refinement. I’m not looking for a percentage, or a discussion about Rip’s ideas. You can discuss if you want, but I guess what I’m trying to point out is that I can look at a coach’s programming, or his results and have some kind of rudimentary understanding. But the thing I can’t even grasp is how much difference a coach can make re: technique. I just say this bc I hear them talking a LOT about it online (i typically skip over this). But maybe it’s not much, like would Lifter X go to Coach Y and become markedly better because he teaches him technique? Or is it too late to teach old dogs new tricks and it doesn’t matter much anyway. 300 word essay go.

          • Technique development is much more important at the beginner level. Ideally, it’s all about ingraining that technique so that you can stop thinking about it, and then lift a bunch of weight. Which is why it’s talked about most on the internet: 99% of lifters on the internet are beginners. So, technique is very important in the beginning, but once you’ve acquired good technique, it’s worthless if your coach can’t develop your strength. And, in order to reach your potential, develop it in the fullest measure.

            Now, having said that, there was a lifter at Team MDUSA, Kaleb Whitby, 105 class, that was physically plenty strong, and had been lifting at a high level for a number of years. When he started at MDUSA summer of ’12, he was Clean and Jerking around 190 or so. Come January of ’14, he was still lifting about that same weight. But, beginning in March, through May, his Clean and Jerk started climbing. When he left MDUSA in May, it was 205, with a 210 Clean. (Left to take over the Family Business.) As far as I know, programming didn’t really change, but Don McCauley started coaching there, and started working with Kaleb on his technique. He (Don) attributes the rise in his lifts to his improvements in his technique. I don’t know if his squat numbers increased during this period, but there’s one anecdote indicating that, even at a Nationally competitive level of lifting, technique changes can make a huge difference.

            And that’s an interesting note: Glenn Pendlay isn’t a technique focused coach, he’s a programming focused coach. (He’s MDUSA’s main coach.) As such, he hasn’t coached beginners in quite a while; most of his lifters are intermediate/advanced when they start with him. Don, of the other hand, coached a lot of beginners, and is much more of a technique coach. There always seems to be this dichotomy between a coach that’s good at programming, and that’s good at coaching technique, at least in the states. And part of that could be because of what’s considered important at which stages.

  3. “Have you heard of Pat Mendes? The only American known to have snatched over 200kg”

    Yes, and squats a lot of weight too. A 200kg snatch in training is not that uncommon even among guys smaller than Mendes – I’m sure you visit from time to time. The other guys are at similar levels – good by US WL standards, but not really competitive on an international level, even by my modest understanding of global WL standards.

    I’m sure a decent coach makes a big difference in WL, because, unlike in a team sport, you have a more direct, individualized relationship with the athlete. That Whitby example I’m not sure what to think about, taking a 105-class lifter from 190 to 205 C&J is sort of like taking a 242-class PL from a 475 to a 550 raw squat. A considerable leap, but a lot of it was probably strength/ability that was already there.

    Krastev sounds like a blowhard, TBH. “There is no weightlifting in this country,” my ass. There was “no weightlifting” in Bulgaria either until that one all-too-brief stint under Abadjiev.

    • One of my biggest gripes about you, Fats, is your regular and casual overestimation of how easy certain weights are to lift/the level international lifting is at. I know of only 4 105 lifters that have snatched 200 or more in training: Dolega, Aramnau, Klokov, and Akkaev. Two of those are snatch world record holders. That’s not to say that there aren’t more, but Klokov and Akkaev have both made big deals about it in interviews and such, implying that it’s not common. Ilya snatched 200 off the high blocks while weighing 103kg in training – he’s the only 94 lifter I know of to have done such a thing, and high blocks are easier than from the floor.
      Once you get up to super heavyweight, it becomes less rare, but there are still usually fewer than ten supers in the world at one time capable of snatching 200 or over. And that’s why those vids get posted on AllThingsGym – it’s kind of a big deal.

      Do his guys have a long way to go to medalling at worlds? Yes. Does everyone in America? Yes. Are his lifters starting at age 10, with all living expenses paid for and the luxury of putting all their time and energy towards lifting? No. Until those variables are taken care of, measuring any coach or lifter in the US to international coaches/lifters will be using an uneven yardstick.

      The raw, tested WR at 242 is around 700, right? So it’s more like taking him from 550 to 600, IMO. 205 is 72 pounds off the C&J WR. But the strength/ability being already there was exactly my point, he just didn’t have the technique to express it, so it was an example of programming NOT being the main factor in improvement at an advanced level.

      • BOOM goes the dynamite!
        and in b4 celica posts a tangentially relevant yet trite/flip comment as he likes to do during “serious” discussions.
        “Armanau wears green shoes”

        Seriously, the only thing I can say to Fats is that I don’t see Krastev as an arrogant eurocentric critic of USAW trying to sell “his way” as superior – aka a blowhard. I think he’s a big fat guy living in an apartment with 11 of his relatives eating feta cheese and working as a locksmith . He trained this one weird bald American guy and now he’s retired from weightlifting and doesn’t give a shit and some crossfit guy starts bombarding him with questions on a street corner. That may or may not be true but it’s the story I’m going with. He is Luca Brasi.

        • “I don’t see Krastev as an arrogant eurocentric critic of USAW trying to sell “his way” as superior”

          That wasn’t my implication either, more like the old fat guy who played one season in the NFL and made it to the first round of playoffs (cue in apartment, feta cheese, locksmith job, etc.) and now tends to say shit like “I was better than [insert famous player name] and everyone playing football today is a pussy” as he scratches his groin and chugs his seventh 22-oz. PBR of the day.

          “I know of only 4 105 lifters that have snatched 200 or more in training: Dolega, Aramnau, Klokov, and Akkaev.”

          But Wo, there’s also Muratov, Polovnikov, Torokhtiy, Bedzhanyan… I don’t know who any of these people are, just that their names are really hard to spell. And that’s just the 105ers. Again, not trying to crap on Mendez (what he could have done is a moot point now), but he outweighs these guys by 30 kilos or so.

          • “more like the old fat guy who played one season in the NFL and made it to the first round of playoffs”

            more like the greatest offensive (or defensive) player in the history of the league and unsurpassed even today

            “now tends to say shit like ‘I was better …’ ”

            now tends to be a recluse who only says these things when pestered – unless you have proof otherwise?

            and for Mendes, I feel like you are winning this part of the discussion over Wo, so can we agree that it was quite significant for an American in his teens, and not like “aww that’s nice” significant, but like a 10.0 100 m dash significant.

          • I shouldn’t continue this…

            Bedzahnyan has never come close to snatching 200, even though he holds the C&J WR. Polovnikov snatched 200 yesterday. I was wrong about Torokhtiy, I thought he’d “only” Snatched 198, and Muratov only snatched 200 after moving up to 105+. I had also forgotten about Gleb Pisarevskiy, who was snatching 200 back in 2004. “but he outweighs these guys by 30 kilos or so.” So it’s a good thing he snatched 7 kilos more than them, eh? I don’t know why this is even a point against Mendes, since these guys are also out-snatching probably 80% of the super-heavies competing internationally. It’s the Clean and Jerk where there’s a big difference…

            I know it’s only a training lift, and so completely insignificant, but the Junior world record stands at 206kg, and he was a Junior when he did that 207. Just giving some perspective.

          • “since these guys are also out-snatching probably 80% of the super-heavies competing internationally.”

            Again, most of them aren’t. These are training lifts we’re talking about, only Aramnau (?) has done 200 in competition.

            Was wrong about Bedzahnyan. Allthingsgym has Muratov at 105 kilos when he snatched the 200. Also Akkaev has hit 210 at 105. That and $1.99 buys him a cup of awful coffee at Starbucks.

            “but like a 10.0 100 m dash significant.”

            This is a great comparison.

          • Why he only snatch 175 in comp? Woooooooo?

            “but like a 10.0 100 m dash significant.” – This is a great comparison.

            yeah you like that? okay perhaps a little more significant:, guess like 90 guys have done it. but still an american teen on that list (okay i know we’re talkin bout practice for mendes) would be notable and make him credible in world eyes.

            Especially because he’s white.

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