Are You Strong - Or Super Strong?

World and Olympic champion John Davis hits a heavy split-style snatch. How do YOU compare to old-school champions like Davis, Grimek and Stanko?

Hail to the Dinosaurs!

How strong are you?

Are you STRONG - or SUPER STRONG?

How do you rank compared to the great
champions of the Golden Age of Muscle
and Might?

If you stepped into a Time Machine that
carried you back to Sig Klein's New York
City gym in the 1930s -- or to the world
famous York Barbell Club in the 1940s --
how would your best lifts compare to
everyone else in the gym?

What are realistic goals for a drug-free
trainee?

What should you be squatting -- pressing --
or deadlifting?

What should you be handling in other
important exercises?

How can you compare your best lifts to
trainees of other bodyweights?

How does your age affect your poundage
goals?

What lifts are good at age 40 -- or 50 --
or 60 -- or beyond?

Are you getting older -- or getting better?

I have a terrific training course that
answers all of these questions -- and
more!

It's called Dinosaur Training Secrets,
Vol. 2 - How Strong Are You?

And it's available in your choice of
hard copy, kindle, or PDF.

You can find it right here:

 
Hard Copy

http://www.brookskubik.com/dinosaur_secrets_02.html

Kindle

Follow this link for all of my Kindle
books - it's right there with the rest
of them:

http://www.brookskubik.com/kindle.html

PDF

Follow this link for all of my PDF books
and courses - you'll see it near the bottom
of the list:

http://www.brookskubik.com/products.html

You'll never have a chance to train with John
Grimek, Steve Stanko, John Davis or Doug
Hepburn. But this course is the next best
thing. It lets you compare your lifting to the
legendary Ironmen of the past -- exactly the
same as if these mighty men were your
actual training partners.

So step up, take action, and grab the course
right now -- and answer the question:

How strong are you - are you STRONG - or
SUPER STRONG?

As always, thanks for reading  and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. 1. My other books and courses are right
here at Dino Headquarters:

Hard-copy and PDF

http://www.brookskubik.com/products.html

Kindle

http://www.brookskubik.com/kindle.html

P.S. 2. Thought for the Day:

"Set high goals for yourself - and work
tirelessly to achieve them."

- Brooks Kubik

BEFORE YOU LEAVE . . .

We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others:

http://www.brookskubik.com/kindle.html

http://www.brookskubik.com/kindle.html

The Spartan Gym (Part 2)

Hail to the Dinosaurs!

Two quick notes, and then we'll talk training.

1. The "How Strong Are You?" Course

Last year I put together a great little course
that gives sane, achievable, real world standards
for all of the basic exercises and lifts.

It teaches you how to rate your lifts based on
your age and bodyweight - so you can compare
your current performance to how you did 5, 10.
20 or more years ago.

It also lets you measure yourself against the
very best lifters in the world from back in the
old-school, pre-drug era.

You can grab the little monster in your choice of
Kindle, PDF with immediate electronic delivery
or hard-copy:

Kindle

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

If you grab the e-book, please post a
review at our Kindle page. The reviews
really help.

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_02.html

PDF

See the section for PDF courses at our Products page:

http://www.brookskubik.com/products.html

2.The October Dinosaur Files

Is now available in PDF format - and it's a really
good issue. Go here to grab it:

http://www.brookskubik.com/dinosaurfiles_october2016.html

And please let me know how you like
this month's issue - and what we can
do to make future issues even better!

3.  The Spartan Workout (Part 2)

Yesterday's post discussed the benefits of
training in spartan quarters as opposed to
a more luxurious facility.

One of the benefits of training in a spartan
facility is that you don't have lots of
equipment.

And that's a good thing.

A garage gym typically features a barbell
set, a power rack, and a bench.

Maybe you have some dumbbells or kettlebells,
a Trap Bar, a Log Bar, heavy-duty cables, a heavy
duty head-strap for neck work, and some grip
blasters.

Most guys have a power rack or a set of squat
stands, as well.

And maybe a strong flat bench.

For those who do Olympic lifting, add a
platform.

And that's it - and all you need.

An old-school commercial gym has more
racks, benches and barbells -- and more
dumbbells -- but it doesn't have much
else. It certainly doesn't have tons of fancy
machines.

Most people think you need lots of different
equipment to get a good workout.

They're wrong.

What you need is GOOD equipment. Strong,
well-made bars, benches and racks. The
emphasis should always be on quality,
not quantity.

High quality equipment is better because it's
stronger and safer -- and because it feels
better when you use it. If you're used to
a high quality barbell, for example, you're
in for a shock if you ever use a low quality
bar. The difference is night and day. Found
that out a few years ago when I was on
vacation and trained at a commercial gym.

But the biggest benefit of training with less
equipment is that it allows you to focus on
the exercises and equipment that really
matter.

For example, what does it mean if a gym has
a ton of different leg machines?

It means trouble - and poor results - and
here's why.

A gym with 10 or 12 different leg machines
is sending a not so subtle message about
squats -- the message being:

1. Squats are just one of many exercises for
the lower body.

2. Squats alone are not enough, so you need
other leg exercises.

3. You can skip squats and do other exercises
for your lower body.

In contrast, a gym with no leg machines, and
nothing but squat stands or power racks for
leg training, sends a much different message --
the message being:

Do squats!

You can make the same point about all of
the other basic exercises -- and about pretty
much everything you might find in a typical
modern gym.

The more equipment in the gym, the more
likely you are to skip the basics -- or to over-
train by doing too many different movements --
or to water down your effort and your intensity
because you're spreading yourself too thin on
too many different exercises.

Don't do that. Train smart. Train the Dino way.
Keep it simple. Focus on the exercises that
count. Skip the other stuff.

And if at all possible, train somewhere that
supports and encourages hard work on the
basics -- and if you have to, set up a place
of your own where you can do precisely
that.

If you're stuck in a less than perfect place to
train, practice tunnel vision. Put on the visors,
shut out the noise, the chatter and the silliness,
and do your job.

In other words, "Get it done."

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Here are the links again for my new
"How Strong Are You?" course. Remember
to post a review if you grab the e-book:

Kindle e-book:

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

Hard-copy (ink on paper):

http://www.brookskubik.com/dinosaur_secrets_02.html

PDF

See the section for PDF courses at our Products
page (the link is below in P.S. 2).

P.S. 2. My other books and courses are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Squats and deadlifts
are pretty basic -- but they're also pretty effective."
-- Brooks Kubik

***********************************************************************************

Strength Training and Body Structure

Hail to the Dinosaurs!

Two quick notes, and then we'll talk training.

1. Follow Me on Instagram

We have close to 400 photos on Instagram.
Check them out -- I just added a new one:

https://www.instagram.com/brooks_kubik/

2. The March Dinosaur Files

I'm pounding the keyboard to finish the little
monster, and it's looking GREAT! It should be
ready soon, and I know you'll enjoy it. In the
meantime, if you missed the Dec, Jan or Feb
issues, grab them now:

February 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_february2016.html

January 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_januaryr2016.html

December 2015 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_december2015.html

3. Strength Training and Body Structure

Here's a very interesting response to our
question about the best measure of strength:

"I think the best measure of strength is
whatever works beast for YOU and your
body structure. Whatever exercise gives
YOU your strongest body.

Some people are built for deadlifting, some
for squatting.

Same for bench press vs. military press.

If you do what fits YOU and what YOU enjoy,
you will be far stronger than doing the moves
that don't work for you and that you don't like.

Just because someone else said it is better
doesn't mean it is better for YOU!"

Jeremy M.

I wanted to share that with you, because I
thought it was a very good point.

Of course, you don't want to be the guy who
does nothing but arm work and pec pumps
because they are his favorite exercises.

But there's no denying that your body structure
plays an important role in determining which
exercises are best, safest, most effective and
most enjoyable for you.

In fact, body structure is the real answer to
the age old question, "Which is better -- the
squat or the deadlift?"

The answer is "It depends on your body
structure."

Some people are built for deadlifting, and
that makes it a better exercise for them.

Others are built for squatting, and that makes
squatting the best exercise for them.

Arthur Saxon was built for bent pressing and
achieved undying fame through his ability in
this lift.

Herman Goerner was NOT built for the bent
press and never did them -- but he achieved
undying fame through his ability in the dead-
lift and the one hand deadlift.

Doug Hepburn and Paul Anderson were both
incredible squatters, but their deadlift didn't 
match their squatting power.

Bob Peoples -- who trained Paul Anderson --
was a deadlifter, not a squatter. He set a
world record in the deadlift that stood for
almost 20 years.

Peary Rader used the squat to gain almost
100 pounds of bodyweight -- but never did
very much deadlifting. He was a squatter,
not a deadlifter.

The bottom line is this -- find what works best
for YOU -- and what YOU enjoy the most -- and
build your program around it. Include other
exercises as well, and don't neglect your
weak spots or ignore exercises that are
hard for you -- but turn your strengths
into super strengths!

As always, thanks for reading and have a
great day. If you train today, make it a good
one!

Yours in strength,

Brooks Kubik

P.S. For many trainees, dumbbell training is
even more effective than barbell training.
That's one of the reasons I wrote Dinosaur
Dumbbell Training:

http://www.brookskubik.com/dinosaur_dumbbelltraining.html

P.S, 2. My other books and courses are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the day: "Find the exercises
that make your body iron and steel." -- Brooks
Kubik

***********************************************************************************

Paul Anderson on Physical Culture Radio!

Hail to the Dinosaurs!

I do a podcast every week with Carl Lanore,
the host of SuperHuman Radio.

The show is called Physical Culture Radio.

We normally air on Thursday at 12:00 noon,
but sometimes we move the show to a
different day or time. This week's show aired
yesterday.

We talked about the best lift(s) to measure
your strength.

We also talked about Paul Anderson.

Carl had selected a photo of Paul Anderson
to preview the show. I think I freaked him
a little because I knew where the photo was
taken -- and when -- and I knew something
else that I believe happened on the same day.

It was a very famous impromptu lifting contest.

I heard about it from not one, but TWO gold
medal winners in weightlifting.

I also heard about it from one of our longtime
Dinos. He was there. He witnessed it.

Plus, there was a story about other events of
the same day in an old issue of Iron Man.

So we covered it on the show. It's a fun story
and a great piece of lifting history.

If you missed the live show, you can listen
to the download right here. That also let's
you see the photo of Big Paul:

http://superhumanradio.com/shr-1823-science-for-humans-huge-forearms-calves-physical-culture-radio-strength-power-botox-knee-pain.html

And here's some more fun for the Dino
Nation.

Trudi took some candid photos of yours
truly while we were doing the podcast.

I've shared them on Facebook, Twitter
and Instagram. So check them out on one
or the other. I'm on Facebook at Brooks
Kubik and on Twitter at #brookskubik
and #dinosaurtraining.

You can find me on Instagram right here:

https://www.instagram.com/brooks_kubik/

Both photos show you how I talk with my
hands even when I'm on radio -- which
Trudi thinks is hilarious.

And one of them shows a side view of an
old wrestler's neck -- mine -- and I was
surprised to see how thick it is. I guess
that goes to show that barbell built muscle
lasts a long time.

In other news, I'm working on the March
issue of the Dinosaur Files. Be looking for
it soon. If you missed the December, January
or February issues, go here to grab them:

February 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_february2016.html

January 2016 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_januaryr2016.html

December 2015 Dinosaur Files

http://www.brookskubik.com/dinosaurfiles_december2015.html

That's all for now. Let me know how you like
Physical Culture Radio, and what you think
about the photos -- and, of course, give me
your feedback on The Dinosaur Files!

Yours in  strength,

Brooks Kubik

P.S. My other books and courses are right here at
Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 2. Thought for the Day: "It's important to
know how to train, but it's just as important to
know how to teach it." -- Brooks Kubik

***********************************************************************************

The Best Measure of Strength -- More Reader Responses!

Hail to the Dinosaurs!

Here are more responses from your fellow
Dinos about the best measure of strength
and power:

1. A Clean and Press Vote.

"I say the clean and press. It has both a
strength component, taking a weight from
the ground to overhead, working the entire
body, and it has a cardio and endurance
component.

Thus, it measures most attributes of an
athlete, specifically strength and strength
endurance." 

John G.

 2. A Vote for the Clean and Push Press.

"Personally, I lean toward the clean and
push press. It allows a heavier weight
than the strict press, and uses more
muscles in the pressing part of the
movement. And the heavier weight
makes the clean much harder.

The Olympic lifts are so technique
dependent that they demonstrate
more than pure strength.

The three lift powerlifting total is a
close second in my opinion, despite
the lack of an overhead lift.

But, as you say, there is no "right"
answer.

Had you asked which single lift was the
best measure of athleticism, the quick
and simple answer would be either
Olympic lift!"

Bill T.

3. A Five In One Answer!

 "The best measure of strength and power
is obviously the five lift total of the three
power lifts and the two Olympic lifts.

Power (the measure of strength times
speed) is best measured by the Olympic
lifts. Speed is critical in the snatch and
the clean and jerk.

The best measure of strength is the power
lift total. Using the total as a measurement
helps balance out the mechanical advantages
a lifter may have in any one lift.

Isn't it funny that powerlifting measures
strength and Olympic lifting measures
power?"

Jim D.

4. How About Manhood Stones?

"Clean and press along with dead lift seem like
the obvious answer. But I think strongman gets
it right when all is said and done. Yokes and
farmer's walks, dragging, pushing and carrying.

The learning curve is very nominal. It's how we
all get around. Who can move around with the
greatest burden?

We also can look a little further in our collective
past and notice how many cultures utilized heavy
stones to test their male population. They weren't
called manhood stones for nothing!"

Ray J.

Those are all good answers. We'll cover more
later in the week!

Yours in strength,

Brooks Kubik

P.S. I cover a wide range of strength and power
building methods in Dinosaur Training and in
Strength, Muscle and Power. Go here to grab
them:

Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

Dinosaur Training: Lost Secrets of Strength
and Development

http://www.brookskubik.com/dinosaur_training.html

P.S. 2. My other books and courses, DVDs, links to
my PDF products, links to my Kindle e-books, and
the monthly Dinosaur Files newsletter, are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Life is movement,
and stronger movement makes a better life."
-- Brooks Kubik

***********************************************************************************

Dino Feedback on the Best Measure of Strength and Power!

Hail to the Dinosaurs!

We received a ton of great feedback in
response to yesterday's email asking
for feedback on the question:

"What is the best exercise or lift (or
feat of strength) to measure an athlete's
strength and power?"

Here are some of the first answers we
received:

1. Gotta Go with the Deadlift!

"Probably have to go with the deadlift.
It incorporates more muscles than the
squat, AND it is initiated from the start
position."

Jim S.

2.  A Vote for the Squat -- and Some
Great Tips for Older Trainees!

"Undoubtedly the squat or powerlifting
squat is the best developer going. But
I can't do them without seriously over-
loading my old shoulders, so I use the
Dave Draper Top Squat apparatus. These
are good, but I miss the drive out of the
hole you get with more back action.

Next is the deadlift. The same goes here,
too -- I need to use the Trap Bar, which
is very good and saves the back.

I can't do bench press anymore, so I do
the 80 degree incline press with barbell.
Not nearly the same degree of engagement,
but what can you do? Adapt and do what
you can.

The older I get, the more I realize how
much I took for granted as a young trainee.

Thanks for all your good advice."

James Mc.

3.  The King of Lifts!

"I think the single best measure of strength
and power would be the clean and jerk,
whether it be barbell, dumbbells or kettle-
bells. Taking heavy weights from the floor
to overhead uses all of the muscles in the
body. You need strength, speed, balance,
timing and coordination to lift big weights
overhead. That's my thought.

Always look forward to reading your
e-mails."

Bob B.

4. Floor to Overhead, However You Do It!

"Taking weight with one arm from floor to
above the head, and taking weight from
the floor to above the head with two hands.

However it's done, it's a great demonstration
of strength.

Floor to above head, arms straight at the
finish."

Matthew H.

Those are great responses, and although
there's no "right" answer here, it's hard
to argue with any of these Dinos.

So what do YOU think?

What's the single best measure of strength
and power?

Shoot me an email and let me know what
you think!

As always, thanks for reading and have a
great day. If you train today, make it a good
one.

Yours in strength,

Brooks Kubik

P.S. One and two dumbbell overhead lifts are
terrific strength and muscle builders -- and
tremendous tests of strength and power.
Here's how to do it:

Dinosaur Dumbbell Training (hard-copy)

http://www.brookskubik.com/dinosaur_dumbbelltraining.html

P.S. 2. To build rugged, stand on your feet
strength and power, nothing beats the
mighty military press -- and this course
will help you build some serious pressing
power:

The Dinosaur Training Military Press and
Shoulder Power Course

Hard copy edition:

http://www.brookskubik.com/militarypress_course.html

Kindle e-book edition:

http://www.brookskubik.com/militarypress_kindle.html

P.S. 3. My other books and courses are
right here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "It ain't over until
the iron tells you it's over." -- Brooks Kubik

***********************************************************************************

The Best Measure of Strength and Power

Hail to the Dinosaurs!

What's the best measure of strength
and power?

Not the best exercise to BUILD strength
and power -- but rather, the single best
measure of an athlete's strength and
power. (Although the best measure of
strength and power might also be the
best strength and power BUILDER.)

Is it the squat?

If so, is it the high bar full squat (donkey
to heels) or the low bar parallel squat?

Or is it the deadlift?

Is it the bench press? (If not, why does
the NFL use the bench press for strength
testing?)

Is it the three lift total in the powerlifts?

If it's a powerlifting total, is it raw lifting
or lifts using support gear?

Or is it the two-lift total in the Olympic
lifts?

What about the clean and jerk?

Or the old-fashioned clean and military
press?

What about the bent press?

Or -- wait for it -- the old-fashioned two
hands anyhow?

Or the old-fashioned hip lift or back
lift -- where you could lift more total
weight than any other lifts?

Is it lifting massive nature stones --
or enormous sandbags -- or heavy
barrels?

There are plenty of people who can
(and do) argue in favor of each of the
lifts I just mentioned.

And, of course, the arguments have been
going on for a very long time. Arthur Saxon
claimed the title of World's Strongest Man
based on his bent press of 370 pounds
(some say 385 pounds). But Herman
Goerner scoffed at his claim, and said
the bent press was a "trick lift."  Goerner
believed the deadlift was the true test of
a man's strength and power.

The arguments go back and forth, and
they change over time as lifts come into
(or go out of) fashion.

Let me know what YOU think. We'll share
the results with your fellow Dinosaurs.

In the meantime, while we're talking about
how to measure your strength and power,
here's a great course that goes into detail
on how to do precisely that -- and how to
compare yourself to the great champions
of the past, and to other lifters of different
ages and different bodyweights:

Dinosaur Training Secrets, Vol. 2

It's available in your choice of hard copy,
Kindle edition, or PDF with immediate
electronic delivery:

Hard copy edition

http://www.brookskubik.com/dinosaur_secrets_02.html

Kindle edition

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

PDF edition

http://www.brookskubik.com/dinosaursecrets_vol2_digital.html

I should also note that these are drug-free
strength and power standards -- and also,
that if you push to high rankings on all of
the different exercises and lifts that I cover,
you're pretty much guaranteed to build an
impressive and well-balanced physique.

That wraps it up for now -- but be sure to
let me know what you think about the best
measure of strength and power. It's a very
interesting question -- and one where there
are many answers, but no RIGHT answer.

Yours in strength,

Brooks Kubik

P.S. My other books and courses are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 2. Thought for the Day: "He who lifts,
lasts." -- Brooks Kubik

***********************************************************************************

The Difference Between Age 30 and Age 60

Hail to the Dinosaurs!

What's the difference between a serious, hard
charging weight trainer at age 30 and the same
trainee at age 60?

And to clarify, I'm talking about someone who
keeps training from age 30 to age 60 -- not
someone who stops training somewhere along
the road.

The difference is 1.514.

That's the difference in the age-coefficient
formula used in Masters Weightlifting to
compare the relative performance of athletes
of different ages.

The coefficient for a 30 year old lifter is 1.00.
So if the lifter clean and jerks 300 pounds, his
relative performance is:

300 x 1.00 = 300.

The coefficient for a 60 year old lifter is 1.514.
If the 60 year old lifts 200 pounds in the clean
and jerk, his relative performance is:

200 x 1.514 = 302.8

That means that the 30 year old is stronger
in terms of absolute strength --but on an
age-adjusted basis, the two lifters are
virtually identical.

It also means that if the 30 year old lifts 300
pounds -- and 30 years later, when he is 60,
he lifts 200 pounds -- his relative strength on
an age-adjusted basis is almost exactly the
same as when he was younger.

And if he lifts 210 pounds at age 60, it's the
equivalent of lifting 318 pounds at age 30 --
so he's actually doing about 10 percent
better than when he was younger.

Of course, there also are formulas to compare
the relative strength of different lifters of
different bodyweights. Or you can compare
your own performance at different body-
weights.

I cover all of this in detail in Dinosaur Training
Secrets, Vol. 2 -- the "How Strong Are You?"
course.

You can grab it right here in your choice of
hard copy or Kindle e-book. Do the math,
and see where you rank. It's a lot of fun --
and you may surprise yourself!

Hard copy

http://www.brookskubik.com/dinosaur_secrets_02.html

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

If you're an older trainee, it's very useful to
see where you compare NOW to where you
were 20, 30 or 40 years ago. You may find
that on an age-adjusted basis, your current
workouts are the hardest and heaviest of
your life. That doesn't mean you're going
to win a gold medal at the next Olympics,
but it does mean you're doing pretty darn
well!

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. Older Dinos can build and maintain
very surprising levels of strength and
development. But you need to train the
right way to get there. My new course
with digital delivery tells you exactly
what to do:

http://www.brookskubik.com/minicourse_01.html

For more detail about effective training
for older Dinos -- and for more than 50
great workouts for older trainees, grab
Gray Hair and Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. My other books and courses
are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Six words: train hard,
train smart, stay strong!" -- Brooks Kubik

***********************************************************************************

Are You as Strong as Bob Hoffman?

Hail to the Dinosaurs!

Back in 1954 or so, Bob Hoffman tried an
experiment where he went on a special
training program to see what kind of gains
a man in his mid-fifties could make.

He gained about 20 pounds and went all
the way up to 270 pounds. That's a lot of
muscle.

Hoffman followed a variation of the York
Simplified System.

He did one set of each of the following
exercises. He used the Medium, Light
and Heavy System. He did 12 reps on the
Medium day, 15 reps on the light day, and
on his Heavy day he did one set of 8 hard
reps, followed by an immediate weight
reduction and 7 more reps.

Here are his exercises and his top weights
(which I assume are the weights he used
for 8 reps on his heavy day).

Two-arm curl -- 135 lbs.

Two-arm press behind neck -- 135 lbs.

Upright rowing motion -- 135 lbs.

Side to side bend (barbell on shoulders) --
wt. unknown, presumably 135 lbs.

Power clean and military press -- 165 lbs.

High pull from floor to chin (clean grip)
-- 165 lbs.

Deep knee bend and press behind neck
-- 165 lbs.

Flip snatch (a power snatch with no knee
bend) -- 135 lbs.

Bent-over rowing motion -- 190 lbs.

Bench press -- 225 lbs.

Deadlift -- 225 lbs.

Deep knee bend -- 225 lbs.

Those aren't World record weights, of course,
but they're not bad for age 54 -- and remember,
these were for sets of 8 reps performed in perfect
form.

Can you match them?

If you can, that's great. If not, you have a new
set of goals to work toward!

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. Go here to grab your copy of Dinosaur
Training Secrets, Vol. 3, in your choice of
hard-copy or Kindle e-book. The little
monster gives you a dozen old-school
progression systems for steady gains in
strength, muscle and power -- and it's
been getting rave reviews from readers:

Hard-copy

http://www.brookskubik.com/dinosaur_secrets_03.html

Kindle e-book

http://www.brookskubik.com/products.html

P.S. 2. My other books and courses are right
here at Dino Headquarters. Save clams on
s&h by ordering multiple items together:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Train for strength,
eat for health, be happy and stay strong."
-- Brooks Kubik

**********************************************

The Complete List (So Far)

Hail to the Dinosaurs!

We have five new Dinosaur Training
e-books in the Amazon Kindle store,
and readers keep asking me for a
complete list with all the links.

So here it is:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

http://brookskubik.com/dinosaursecrets01_kindle.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

3. The Training Secrets of John Grimek

http://www.brookskubik.com/grimektraining_kindle.html

4. The Dinosaur Military Press and Shoulder
Power Course

http://www.brookskubik.com/militarypress_kindle.html

5. The Doug Hepburn Strength and Muscle Building
System

http://www.brookskubik.com/hepburn_kindle.html

We'll be adding more soon, and I'll update the list
when we do!

Yours in strength,

Brooks Kubik

***********************************************

The Simplest Weightlifting Workout in the World!

Hail to the Dinosaurs!

Three quick notes, and then we'll talk
training.

1. The Strength Sensei Review

Charles Poliquin, the Strength Sensei, has
posted a killer review of my new "How
Strong Are You?" Course:

http://www.strengthsensei.com/where-to-find-great-strength-norms/

2.  We're on Twitter Now!

We're on twitter. Follow us.

We're also on Facebook. Friend us.

3. Help Push Us to No. 1!

My new "How Strong Are You?" course is
currently no. 4 in its category on Amazon's
Top 10 list. You can help us get to no. 1
by grabbing the little monster, posting a
review on the Kindle page, spreading the
word via social media or good old fashioned
word of mouth (i.e., tell your training partners
about it), or even -- and this is very simple --
going to our Kindle page and reading the
reviews.

Every time you browse one of our Kindle
pages, it helps. So be a regular Dino
browser.

And, of course -- thanks to everyone who
has grabbed a copy -- and thanks to
everyone who has posted a review!

4.  The Simplest Weightlifting Workout in
the World!

For the past couple of weeks, I've been
following the simplest weightlifitng workout
in the world -- and having lots of fun with it --
and getting stronger and faster all the time.

It's a workout that Mike Burgener recommends
for Master's weightlifters -- which is me, at
close to 60 years of age.

You can use it with power style lifts, split
style lifts or squat style lifts.

I switched back to split style lifts last month,
so that's what I've been using.

I begin with 10 minutes of stretching and
loosening up. That always includes some work
with Indian clubs. They're great for your upper
back and shoulders. Get them from John Wood:

http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs

Next, I do 6 to 8 progressively heavier singles
in the snatch. I work up to a weight that is
heavy but not my absolute max. If you
like to use percentages, maybe 92 to 95
percent of my true max.

I'm obsessive about doing these in good form.
I video tape my lifts, and I watch the video
after every lift. I always try for better and
smoother form. The goal is to make every
lift perfect.

Next, I do 6 to 8 progressively heavier singles
in the clean and jerk. Once again, I work up
to a weight that is heavy but not my actual
max. And I focus on perfect form on every
lift.

So that makes a total of 12 to 16 lifts.

And that's it.

After the clean and jerk, I call in the dogs,
put out the fire, unload the bar, lock the garage
and go into the house for some serious, Dino
style post-workout nutrition -- a/k/a meat
and veggies.

The entire workout takes about 45 to 60
minutes from start to finish.

It's a good program, and a fun one. Give
it a try!

As always, thanks for reading and have a
great day. If you train today, make it a good
one.

Yours in strength,

Brooks Kubik

P.S. My new courses are available in your
choice of hard copy or Kindle e-book. Go here
to find them:

1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"

Kindle edition:

http://brookskubik.com/dinosaursecrets01_kindle.html

Hard-copy:

http://www.brookskubik.com/dinosaur_secrets_01.html

2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"

Kindle edition:

http://www.brookskubik.com/dinosaur_secrets2_kindle.html

Hard-copy:

http://www.brookskubik.com/dinosaur_secrets_02.html

P.S. 2. My other books and courses are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Keep it simple,
work hard, and have fun." -- Brooks Kubik

********************************************

More Old-School Lifting Standards for Dinos!

Hail to the Dinosaurs!

The old-timers did plenty of heavy
dumbbell training, and that included
plenty of heavy dumbbell pressing.

The one-hand military press with
dumbbell was one of the favorite
old-school exercises -- and many
of the old-timers used it to build
impressive strength and power --
and plenty of rugged muscular
development.

Now, please note -- I'm not talking
about bent presses or side presses --
or push presses or jerks. I'm talking
about the one-hand MILITARY press with
one dumbbell. A strict lift, performed
in letter-perfect style.

Here are Bob Hoffman's Gold, Silver
and Bronze medal standards for the
one-hand military press with one
dumbbell. Study them carefully --
and note just how strong they were
back in 1939, when Hoffman compiled
these standards.

NOTE: The weights given are for ONE
dumbbell -- for example, the Gold
medal standard in the 132 pound class
is one rep with an 85 pound dumbbell.

132 pound class

Gold -- 85 pounds

Silver -- 77 pounds

Bronze -- 69 pounds


148 pound class

Gold -- 90 pounds

Silver -- 81 pounds

Bronze -- 72 pounds


165 pounds

Gold -- 95 pounds

Silver -- 85 pounds

Bronze -- 75 pounds


181 pounds

Gold -- 100 pounds

Silver -- 90 pounds

Bronze -- 80 pounds


Heavyweight

Gold -- 105 pounds

Silver -- 95 pounds

Bronze -- 85 pounds


So just how strong were the old-timers?

If they were handling weights like that
in the one-hand military press, I'd say
they were pretty strong!

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. Old-school dumbbell training builds
terrific strength and power -- and plenty
of muscle -- and Dinosaur Dumbbell Training
will teach you how to do it:

http://brookskubik.com/dinosaur_dumbbelltraining.html

P.S. My other Dinosaur Training books and
courses are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "If a guy training
at home with a barbell and dumbbell set could
build strength like that way back in 1939, he
must have been doing something right."
-- Brooks Kubik

The Power of Old School Poundage Goals

Hail to the Dinosaurs!

One of the worst things in the history
of the Iron Game was the shift from
telling people that they could be a
champion to putting the champions on
pedestals and making them appear to
be unreachable muscle gods.

Things were a heck of a lot better
when the champs were GOOD -- but not
so good that the average guy thought
it was impossible to become a champ.

Once again, Bob Hoffman's gold, silver
and bronze lifting standards are very
instructive.

Consider the following.

In 1939, John Davis won the 181 pound
class at the United States Senior
Nationals. The previous year, he won
the World Championship. So he was pretty
good -- as in, the best in the world.

Let me repeat that.

He was the best in the United States --
and the best in the world.

His winning lifts were:

Press -- 255 pounds

Snatch -- 260 pounds

Clean and jerk -- 300 pounds

Total -- 815 pounds

Frank Kay, the second place winner,
totaled 765 pounds -- and third place
finisher Gord Venables hit an even
700 pounds.

Hoffman published his lifting standards
the very same year. Let's look at the
gold medal standards for 181 pounds.

Here they are:

Press --205 pounds

Snatch -- 215 pounds

Clean and jerk -- 280 pounds

Total -- 700 pounds

Now remember, the lifting standards were
intended as goals for the average lifter.
Not as impossible standards -- but as
realistic training goals for the typical
guy who trained at home or at a local
lifting club, YMCA or neighborhood gym.

So Hoffman set the goal at a three-lift
total of 700 pounds -- or roughly 85%
of what the World Champion was lifting.

And please note -- that same 700 pound
total was enough to give you third place
at the USA Senior Nationals.

So Hoffman was encouraging EVERY lifter
in the world to work toward a total that
was just about 85% of the defending World
Champion. And he was saying, "Go on --
give it a try -- You can do it!"

If you think about it, that's pretty darn
encouraging.

And it's encouraging in TWO ways.

Number one -- it encourages the younger guys
to try to move into championship territory.

Number two -- it encourages the champion to
work like heck and get stronger and stronger
so he can stay ahead of the younger guys.

And it may just be a coincidence, but for the
next 15 years, the USA lifters who grew up
reading Hoffman's books and courses -- and
his lifting standards -- were the very best
lifters in the entire world.

And later, when the muscle magazines became
addicted to the Cult of the Champions --
well, you know what happened then. USA
lifting melted like a snowball in July.

Anyhow, there's a reason why I've been
sharing those old school lifting standards.
Don't ask me what it is -- I just told you.

As always, thanks for reading and have a
great day. If you train today, make it a
good one.

Yours in strength,

Brooks Kubik

P.S. For the best in old school strength
training and muscle building, grab any of
my books and courses. You can find them
right here:

http://www.brookskubik.com/products.html

P.S. 2. Thought for the Day: "Old school
iron, old school values, and old school
power." -- Brooks Kubik

Poundage Goals for the Push Press!

Hail to the Dinosaurs!

Last week I sent you several posts
about poundage goals for the military
press (performed for one rep) and the
alternate press with two dumbbells
(performed for five reps with each
hand, i.e., ten reps total). If you
missed them, you can find them at
the Dinosaur Training Blog -- just scroll
on down after you read this post.

In response to these posts, I've
rec'd tons of questions about poundage
goals in other lifts. I'll try to answer
some of those questions this
week.

One of the most common questions involved
the push press. A number of Dinos wanted
to know how the push press compared with
the military press.

Bob Hoffman doesn't help us with the push
press, because he didn't give poundage
goals for it. Back then, trainees didn't
use the exercise that much. They stuck to
strict military presses and jerks.

But here's something that may help you.

My all-time best in two hands clean and
military press with barbell was 275 pounds.

My all-time best in the two-hands push
press (taking the bar from squat stands)
was 320 pounds.

So my top push press was 16 percent higher
than my top military press.

So if we use that number as a rule of
thumb, you can take Hoffman's Gold, Silver
and Bronze standards in the military press
and add 15 percent -- and that would give
you Gold, Silver and Bronze medals for
the push press.

By the way, that 320 pound push press came
after a concentrated program of power
rack training, as detailed in my video
on Power Rack Training. The little monster
has been remastered to DVD, and it shows
my first ever push press with 300 pounds.
You can find it right here, along with my
other Dinosaur Training DVD's:

http://brookskubik.com/dinosaur_dvds.html

Anyhow, I know that many of you enjoy the
push press. Now you know what to shoot for
when you hit it!

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. Strength, Muscle and Power is another
good resource on power rack training:

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. My other Dinosaur Training books
and courses are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Strength
training is like tiddly-winks. People
have forgotten how to do it." -- Brooks
Kubik

How Good Is Your Dumbbell Pressing?

Hail to the Dinosaurs!

I've been getting a ton of questions on
military pressing and the Hoffman Gold,
Silver and Bronze standards that I
mentioned earlier in the week.

Many of you asked about poundage goals
for dumbbell presses.

Hoffman gave lifting standards for the
alternate dumbbell press -- meaning that
you lift two dumbbells, one in each hand,
and perform a total of ten reps in alternate
arm style (left, right, left, right, etc.).

That's five reps per hand. Ten reps total.

And the rules allow you to rock from side
to side to use body motion to help lift
the dumbbells. That's important, because
it added many pounds to the lift.

The lifters in the 30's and 40's did TONS
of heavy dumbbell pressing and they were
super strong at it -- because these
standards (which were based on what
Hoffman saw and read about in letters
to Strength and Health) are off the
charts high.

In that regard, let me note that the
165 pound standard is what the 165
pound World weightlifting champion,
Johnny Terpak, could handle. Or
what Sig Klein could handle at
a bodyweight of 148 to 150 pounds --
and Klein held the professional
world record in the military press.

It's also about what George Hackenschmidt
could handle -- and in his prime, he
weighed 220 pounds.

So these are VERY high standards!

Also, I'll note that the hardest
part of the lift is cleaning the
dumbbells.

And once again -- these standards were
compiled in 1939, so they're drug-free
standards. No roidskies involved!

Now take a look!

(Note: All wts are in pounds, and it's
the weight of EACH dumbbell, not their
combined weight.)

132 pound class

Gold -- 85 pounds

Silver -- 78 pounds

Bronze -- 70 pounds

Note: Once again, just to make things
clear, that 85 pound gold standard means
TWO 85 pound dumbbells -- which is scary
strong for a 132 pound man.


148 pound class

Gold -- 95 pounds

Silver -- 88 pounds

Bronze -- 80 pounds


165 pound class

Gold -- 105 pounds

Silver -- 98 pounds

Bronze -- 90 pounds


181 pound class

Gold -- 115 pounds

Silver -- 108 pounds

Bronze -- 100 pounds


Heavyweight

Gold -- 125 pounds

Silver -- 118 pounds

Bronze -- 110 pounds

I don't know about you, but those
weights are pretty darn impressive.

And I think is very clear proof that
the lifters of the 30's and 40's built
much of their pressing power -- and
much of their total body strength --
with heavy dumbbells.

As always, thanks for reading and have
a great day. If you train today, make it
a good one!

Yours in strength,

Brooks Kubik

P.S. For the best in dumbbell training for
total body strength and development, grab
a copy of Dinosaur Dumbbell Training:

http://brookskubik.com/dinosaur_dumbbelltraining.html

P.S. 2. For more about old-school strength
training and muscle building, see Dinosaur
Training, Strength, Muscle and Power and
my other books and courses:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Most people
train like dumbbells, not with them."
-- Brooks Kubik

Gray Hair, Black Iron and Handstand Pushups!

Hail to the Dinosaurs!

Here's an email with a training update
and several questions from Mike Alexander,
a hard-training, hard-charging Dino who's
keeping it real at age 52. Several of you
had similar questions, so I thought this
would be good to share with the Dino
Nation:

"Hey Brooks,

I hope you are well. I love overhead pressing
and benching. However, as 52 year old retired
army officer, I get some serious pain from
time to time when I press. So, when it hurts
I stop weight lifting and do some body weight
work.

I bought the "Dinosaur Bodyweight Training"
book, and Bill Hinbern's "Hand-Balancing for
Muscular Development." So, from those I went
back to the roots, so to speak, from my Army
days, knocking out those good old push-ups.
I use a variety of push-ups from Dinosaur
Bodyweight Training, including Incline
Pushups, Jowett Pushups, Gorilla Pushups,
and my favorite, Handstand pushups.

I am currently at 2 x 8 on the Handstand
Pushup, and I weigh 220 so I think I am
doing well.

I have a few questions:

- When I do my regular workout I use push-ups
and pull-ups along with some dumbbell squats
and deadlifts. it feels great, do you think
this a good combination?

- I know that lifting my bodyweight isn't
the gold standard, but if I got to, say,
2 x 15 on the handstand would that be
comparable?

Let me know what you think. I also walk
three miles on my non-lifting days. (I
read about that in your "Gray Hair Black
Iron" Book.) Good stuff, my old knees are
shot from jumping off tanks when I was in
the army, but I love the fast walking!

You take care, and thanks for the great
books.

Mike Alexander"

Hi Mike -- Thanks for the workout report.
It sounds like you're doing a great job,
and in particular, that you're changing
things up to work around the dings and
dents -- which is critical for any older
Dino.

2 x 8 in the Handstand Pushup is very
good -- especially for a 52-year old Dino
who weighs in at 220 pounds.

With regard to your questions, a workout
based on pushups, pull-ups, dumbbell squats
and deadlifts would be excellent. All four
are good exercises, and they are perfect
(and safe) for home gym training.

I can't recall, but I think I included a
very similar workout in Dinosaur Dumbbell
Training.

Anyhow, it's a good program, and will work
well for you.

Re your second question -- if you can do
2 x 15 in the handstand pushup, that's
pretty good. The York lifters used to do
lots of handstand pushups, and most of
them did sets of 10 to 20 reps. These
were lighter lifters, so it was easier
than moving 220 pounds up and down.

Whether the 2 x 15 is equal to a gold
medal press is an open question. It
depends in part on how far down you go.
If you touch the top of your head to
the floor, that's a limited range
Handstand Pushup. If you go lower,
it's a full range movement and much
closer to a press.

If you're doing 2 x 15 in full range
Handstand Pushups, that's definitely
equal to the gold medal standard.

Thanks for sharing this. It's a good
workout, and good info for lifters of
all ages.

To everyone else -- Mike has shown good
resourcefulness in working around sore
knees and shoulders. That's how you do
it. Remember, where there's a will,
there's a way!

As always, thanks for reading and have
a great day. If you train today, make it
a good one!

Yours in strength,

Brooks Kubik

P.S. You'll find great exercises, great
workouts and great training advice in the
books Mike used to build his current
training program:

1. Dinosaur Bodyweight Training

http://www.brookskubik.com/dinosaur_bodyweight.html

2. Dinosaur Dumbbell Training

http://brookskubik.com/dinosaur_dumbbelltraining.html

3. Gray Hair and Black Iron

http://www.brookskubik.com/grayhair_blackiron.html

4. Available from Bill Hinbern -- Hand Balancing
for Muscular Development

http://www.superstrengthtraining.com/hand_balancing.html

P.S. 2. My other books and courses are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Everyone has dings
and dents, but Dinosaurs work around them."
-- Brooks Kubik

How Strong Are You?

Hail to the Dinosaurs!

We'll answer the "How strong are you?"
question in just a minute -- but first,
let me make a very important Dinosaur
Training Announcement.

Today is a very big day at Dinosaur
Headquarters.

It's Trudi's birthday -- and although I
can't tell you her age, I will say this:
It's a big one.

So please head on over to my Facebook
page and wish Trudi a Happy Birthday --
or shoot an email to Dino Headquarters
and I'll be sure she sees your message.

And now -- let's answer the question.

How strong are you?

In response to yesterday's email, I've
been getting lots of questions about what
constitutes a good poundage goal for the
military press.

And since the Military Press was the
number one test of strength "back in
the day," it's a great way to compare
yourself to old school lifters.

So the question becomes, "What's a
good poundage goal for the military
press?"

The best way to answer this question is
to go back in time to the days when the
military press was part of official
weightlifting competitions, and when
virtually everybody who trained did
plenty of military pressing. (We're
talking back in the 1930's and 1940's.)

In 1939, Bob Hoffman published a book
called Weightlifting. In it, he gave a
table of lifting awards for 50 different
exercises and lifts, including the
military press and the military press
for reps. The former was a one rep lift,
and the latter was one clean followed
by five consecutive presses.

Hoffman's rating system used the five
weight classes then used in official
lifting competition. For each class,
he gave Gold, Silver and Bronze medal
ratings on each lift.

Here are the Hoffman standards for the
one rep military press (i.e., the clean
and military press). All weights are in
pounds -- and remember, this was back in
1939, long before roidskies hit the scene,
so don't think the guys were roiding up
to make these numbers:

132 pound class

Gold -- 165

Silver -- 145

Bronze -- 25


148 pound class

Gold -- 175 

Silver -- 155

Bronze -- 135


165 pound class

Gold -- 190

Silver -- 170

Bronze -- 150


181 pound class

Gold -- 205

Silver -- 180

Bronze -- 155


Heavyweight

Gold -- 215

Silver -- 195

Bronze -- 175

So Hoffman's gold medal standard was
roughly 25 or 30 pounds OVER your own
bodyweight in the lighter weight classes,
and something like your own bodyweight in
the Heavyweight class (where most lifters
of the era weighed in at 220 or 225 pounds,
which as BIG back then).

These were good standards in 1939, and
they're good standards today.

You can even use them to adjust your goals
based on your age. It's simple to do. 

If you're in your teens, twenties or
thirties, shoot for the Gold medal standard
in the press.

If you're over the age of 40, shoot for the
silver medal standards -- and if you're over
the age of 50, shoot for the bronze medal
standards.

Let me close by saying this -- if you hit
the Gold medal standard, you're doing really
well. As in, better than 99.99 percent of
everyone on the planet who exercises. And
that's not too shabby.

As always, thanks for reading, and have a
great day. If you train today, make it a
good one (and do some heavy presses)!

Yours in strength,

Brooks Kubik

P.S. The Dinosaur Training Military Press
and Shoulder Power Course will help you
build serious pressing strength in record
time:

http://www.brookskubik.com/militarypress_course.html

P.S. 2. My other books and courses are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "The most basic
test of strength is to lift something heavy
over your head." -- Brooks Kubik

The Favorite Old-School Exercise for Strength and Power!

Hail to the Dinosaurs!

Back in the day, there was one
way and only one way to prove
you were strong.

You stood on your feet and lifted
a heavy barbell over your head.

It didn't matter what you could do
on other lifts. Other lifts were
great, and so were strongman stunts
like bending horseshoes, breaking
chains, ripping phone books in
half, and so on -- but to be a
strongman, you had to be able to
lift heavy iron over your head.

That's why the Military Press was
a part of Olympic Weightlifting
contests, and it's why the Military
Press was the most popular of the
three lifts for many years.

Many modern trainees don't do any
overhead pressing -- or don't do
enough of it -- or don't do it very
well. We've forgotten how to press,
and we've forgotten how to train the
press to build maximum strength and
power.

Last year, I tried to help fix that
by writing The Dinosaur Training
Military Press and Shoulder Power
Course. It's a good course, and
many Dinos have read and enjoyed
it -- and gotten excellent results
from it.

But here's some seriously good
results from the course.

Chris Carle sent me the following
email about the Military Press
Course, which he ordered in
December, 2011:

"I ordered your Military Press course
last year, and I've improved my Press
in that time from 155 lbs. to 200
lbs. strict style military press
at a bodyweight of 205 lbs.

Before this, my shoulders were worn
out from bench pressing. Now they are
totally pain free.

I use the percentage program from the
course and train presses twice a week."

Now that's pretty good! A gain of 33%
in the press in just ten months of
training -- along with going from
"Ouch, my shoulders hurt!" to "Hey,
my shoulders feel fine!"

And (as you probably noted), Chris
is just 5 lbs. shy of hitting one of
those Magic Numbers in the press --
he weighs 205 lbs. and he's pressing
200 lbs. -- so he's going to hit a
bodyweight press any day now. And
that's pretty darn good!

Chris -- good job, and thanks for the
update and the progress report. Let me
know when you hit that 205 lb. press!

To everyone else -- until next time,
train  hard, train heavy and keep it
Dino!

As always, thanks for reading and
have a great day. If you train today,
make it a good one!

Yours in strength,

Brooks Kubik

P.S. Go here to grab a copy of The
Dinosaur Training Military Press and
Shoulder Power Course:

http://www.brookskubik.com/militarypress_course.html

P.S. 2. Save clams on s&h by ordering
two or more books and courses at one time.
You can find all of my books and courses
right here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Forget what
they say in the history books. The Iron Age
didn't begin until men began lifting heavy
barbells over their heads." -- Brooks Kubik

The "What's Your Best?" Question

Hail to the Dinosaurs!

Several people have asked me about my
best lifts, as in "What's your best
squat?" or "What's your best deadlift?"

Whenever I get the same question or
the same sort of question from several
Dinos, it means that ten thousand others
have the same question -- so I thought
I'd answer it in an email.

I also thought I'd give you some best
lifts from as far back as high school.
Everything is with a barbell unless
otherwise noted. All wts are in pounds.

Age 11 -- seventh grade (beginner)

Squat, press, bench press 40 pounds

At some point, I hit my first big
lifting goal -- 65 lbs in the BP.
That was cool because I could use
those GIGANTIC black iron 25 lb.
exercise plates!

Not long after, I made my first
memorable miss -- dumping 95 lbs.
forward and over my head (cracking
the floor tiles) on a set of squats.
Ouch! I got in big trouble over
that one.

Age 14 -- freshman in high school

BP 270 on Universal Gym BP unit

clean and press 135 (barbell)

Age 15 -- sophomore in HS:

bench press 225

squat 250

DL 320

Age 19 -- sophomore in college

clean and jerk 225

Age 19 or 20 --

BP 320 (using some awesome homemade
concrete plates that weighed 75 pounds
apiece)

Age 21:

bench press 350

Age 25 

BP 315 x 5, 335 x 3, 355 x 1

In my 30's, after discovering Dino
style abbreviated training and doing
plenty of heavy power rack training,
bottom position bench press, bottom
position squats, thick bar training,
etc. -- as detailed in DINOSAUR TRAINING
and in STRENGTH, MUSCLE AND POWER:

bench press -- 407 (paused, in National
competition)

bottom position bench with 3" thick bar
(in the power rack) -- 435 or 440

DL -- 550 or 555

Squat -- 605

BB curl 185 x 5 reps

seated high incline press (80 degree
incline, starting from the chest) -- 320

clean and press 275

push press 320

one-hand deadlift 435 using a McDonald
BP bar -- 405 using a 1 3/8 inch cambered
bar

DB BP (starting from the bottom) -- 180
lb. DB's, just missed a pair of 200's

one-hand DB deadlift -- 300 lb. DB

two-DB DL -- 200 pounders

two-DB clean and press -- 126 lb. DB's

two-DB clean and push press -- 126 lb.
DB's

one-hand DB swing -- 151 lb. DB

thick-handled DB swing -- 131 lb. DB

one-hand DB clean and push press -- 151
lb. DB

Note: You can see some of the DB lifts on
my original DVD, THE LOST ART OF DUMBBELL
TRAINING:

http://brookskubik.com/dinosaur_dvds.html

vertical bar lift, 2" thick handle -- 250

pliers lift -- 250

finger lifting -- one finger -- 200 lkbs.

finger lifting -- two fingers -- 300 lbs.

two-finger deadlifts -- 350

two-finger hand and thigh lift with 2.5"
thick bar -- 750 or 800

Note: Please don't run out and try maximum
weights in any of these exercises without
a reasonable period of training. Many of them,
such as finger lifts or two finger deadlifts,
require lots of training to toughen
and strengthen the tendons and ligaments.

In looking back over the years, what really
stands out is that I took a long time to
really put it all together and learn how to
train for serious strength and power.

The real key was to use Dino style
abbreviated training and divided workout
schedules rather than total body workouts
three times per week.

And 5 x 5 and heavy singles helped me
enormously -- as did the bottom position
work in the power rack. As noted, you
can read more about my training programs
and exercises in DINOSAUR TRAINING and
in STRENGTH, MUSCLE AND POWER.

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. You can grab DINOSAUR TRAINING and
STRENGTH, MUSCLE AND POWER right here at
Dino Headquarters:

http://www.brookskubik.com/dinosaur_training.html

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. My other books and courses are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Get strong, stay
strong, live strong." -- Brooks Kubik

Can You Beat these Old-time Champions?

Hail to the Dinosaurs!

Just how strong were lifters “back in the day”?

What kind of weights did they handle in competition?

What could men lift when they lifted 100% natural,
with no drugs, no steroids and no chemicals?

How would YOU have done if you had been lifting back
in the Golden Age of Might and Muscle?

Check out the lifting results in the two hands clean
and military press from the 1939 Senior National
Weightlifting championships – and remember, these
are ultra-strict MILITARY presses:


132 lb. class

1. John Terry – 185 lb. press

2. Mike Mungioli – 175 lb. press

3. Ralph Scull – 165 lb. press


148 lb. class

1. Tony Terlazzo – 250 lbs.

2. Eddie Harrison 200 lbs.

3. John Dama – 220 lbs.


165 lb. class

1. John Terpak – 235 lbs.

2. John Terlazzo – 220 lbs.

3. Ed Tomalonis – 220 lbs.


181 lb. class

1. John Davis – 255 lbs.

2. Frank Kay – 240 lbs.

3. Gord Venables – 210 lbs.


Heavyweight class

1. Steve Stanko – 270 lbs.

2. Louis Abele – 265 lbs.

3. Dennis Schemansky – 240 lbs.

That’s some pretty impressive lifting – and all of
it the result of basic, hard, heavy training – the
kind of training we teach here at Dinosaur
Headquarters – and the kind of training that
gets GREAT RESULTS for dinosaurs around the world!

Yours in strength,

Brooks Kubik

P.S. You can learn much more about Iron Game history –
and about the lifting champions of the 1930’s and
1940’s – and their training secrets – in the following
books and courses:

1. Dinosaur Training: Lost Secrets of Strength and
Development

http://www.brookskubik.com/dinosaur_training.html

2. Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

3. Black Iron: The John Davis Story

http://www.brookskubik.com/blackiron_johndavis.html

4. Legacy of Iron (and the other books in the Legacy of
Iron series)

http://www.brookskubik.com/legacy_of_iron.html

http://www.brookskubik.com/clouds_of_war.html

http://www.brookskubik.com/1000pound_total.html

http://www.brookskubik.com/legacy_of_iron4.html

http://www.brookskubik.com/barbells_pacific.html