Deadlift Training Jan 15 2016

I took some video as I warmed up more to focus on keeping my body in a better position with the bar.  I am ok where my body is to start but I still need to stay back on my heels more than what I have.  The shifting on my toes takes away alot of power from my back side.

Here is today’s highlights.  Overall it went well.  Pretty solid and light day.

Legends: Dave Pasanella

By Steve Colescott
More than any other sport, powerlifting is a progression. The champions of today build upon the records of the superstars of the past. While the records and total gradually increase each year, there are athletes that make huge leaps forward, dragging the sport forward as they do so. Dave Pasanella was one of those legendary lifters. 
Pasanella is ranked thirteenth in the 275-pound class of the all-time best totals (GoMetal Rankings 04-08-07) with 2458.2 pounds (on 5/28/89 at the APF/WPC meet in Rosemont, IL). He is also ranked eighteenth in the all-time best deadlifts in the 275-pound class for his 854.3 pull and fourteenth for his1030.7 pound squat in the 275-pound class at that same meet. He would have achieved much more, had he not died unexpectedly in a tragic 1990 car accident. A testament to his ability is that his lifts would have won him trophies in heavier weight classes and many of his records stood for over a decade after his passing.
L.B. Baker posted the following on Fortified Iron (2/2/05):
“In the summer of 1988 I was benching and Jim Schultz and Dave Pasanella were squatting. It was just after noon and only a few people were in Coffee’s Gym. Dave warmed up adding 100’s like some of us add 45’s with only Jim back spotting him. He did 1035 with Jim back spotting and went to 1125. At that point he asked if I would take a side. I though we might need some one else so I asked Colleen Colley to take a side and Jim was in the back. He took the weight off the walk out rack and set up with the wide stance, did 3 reps and put the weight back by himself. We helped him steady it but he handled the weight. Dave was not a real deep squatter and these were border line to maybe 1″ high. I spotted him one night with a loose denim shirt with 605. It was a pull over Frantz shirt. Shortly before his death I saw him hit 850 for 5 reps in the deadlift wearing gym shorts. He wore a loose Inzer squat suit in the squat. Most of his training was done without equipment. He was 28.  
He could have done amazing things if he wasn’t killed in a car crash…”
In addition to the numerous powerlifters that he inspired, Dave Pasanella worked for Georgia Tech as the Director of Player Development (after being a football letterman there in ’83 and ’84). The recently remodeled Hugh Spruill Strength Center has a tribute to him. At the twentieth anniversary of his death, we celebrate the life and accomplishments of Dave Pasanella and are reminded that we need to cherish every moment so that we may find our way to live on, in our own way, through teaching, supporting and inspiring others.


“If I remember it right, it was a Tuesday morning when I got the call from Dave Pasanella. He was about to begin his training to set a new squat record in the 275-pound class at Gus Rethwisch’s Hawaiian Classic Invitational and Dave was tired of messing around with the barbells that were available at the time.   

Dave was calling to ask if I could design and build for him a special bar that would handle in excess of 1,000 pounds without flexing or whipping. As Dave was a very big guy, and since it was not exactly easy to wedge himself into a normal-sized barbell, at the top of his wish list for this new bar was an increase in the width between the collars.
Immediately I remembered a special steel used for bulldozer drive shafts from my days working for my dad’s excavating business, and thought that it would be a perfect material for this new barbell. The “dead” feeling of the bar due to this special steel, was and is an extremely important feature when working with limit weights in the squat which, of course, Dave would be handling. 

The blueprint that I eventually drew up had an increased bar diameter of 1-1/4 inches, an additional six inches inside the collars, and longer sleeves to accommodate more weight.
Having witnessed Lee Moran’s catastrophic squat attempt at 1,003  pounds where one outside collar blew off, weight plates slid all over the place, and the whole mess scattered around the Senior National’s platform, it was clear a positive collar-locking mechanism was needed.  

Taking my design to Bob Johnson in the R & D  shop of Universal Gym, we built the first Pasanella Bar prototype. The sleeves had a series of 7/16-inch-diameter holes running along the linear axis, one inch apart. The collar itself had a knurled spinner to tighten against the plates, with a heavy spring-loaded plunger that dropped into the holes and locked everything into place.  

Dave was pleased with the results and this system worked very well. Dave took the bar with him to Hawaii. in fact, I made him a carrying case out of PVC pipe and he took the bar on the plane with him  as checked luggage! 

At the meet,  Dave squatted 1,032 pounds, at 275 pounds body weight, in front of three international judges. As the bar was thicker, longer, and heavier than all the other power bars in the world, some lifters cried foul but Dave graciously allowed that anyone who wanted to could use the bar. Gus sanctioned it for his meet, and a sample bar was sent to England with the recommendation that it be sanctioned by the International Powerlifting Federation. Ultimately the bar, which became known as the Pasanella Bar, was approved by the IPF for the 242-pound, 275-pound, 305-pound, and unlimited classes.  

Unfortunately, Dave was killed in a car accident just off campus in Atlanta a short while later. Dave was a great guy, a terrific friend, and totally world-class in every way. His work at GT was carried on by his assistant Jim Lathrop, a top-notch guy in his own right.”  –Jim Sutherland


Cryotherapy 411

1. Increased blood circulation: Whole Body Cryotherapy enriches the blood with elevated levels of oxygen and helps deliver vital nutrients all around the body. Insufficient oxygen levels in blood have been linked to increased proneness to illness and lowered immune system. In addition to consuming natural organic foods rich in calcium, iron and copper, cryosauna treatments will oxygenate your tissues, and help your blood to circulate at top speeds.
2. Boosted immune system:   As your blood circulation, oxygenation and nutrient levels improve, an intensive stimulation of the immune system will quickly follow, resulting in a preemptive corrective response. This, in turn, will promote the normalization of hormonal balance, making this one of the most important benefits of cryotherapy for sports and general wellness.
3.  Increased energy and strength: As the body goes into an alert mode boosting the immune system, one of the most commonly reported almost immediate benefits of cryotherapy for sports and fitness treatments experienced by many patients is an increase in energy level and consequent strength.
4.  Decreased fatigue: As you gain more energy and strength from your regular Whole Body Cryotherapy for sports and fitness treatment sessions, your will become less tired
5. Effective sports rehabilitation add-on treatment: While physiotherapy is typically a standard go-to rehabilitation treatment method for athletes’ sports injuries, more and more professional athletes turn to cryotherapy cold sauna or chamber for enhanced pain relief. With countless number of virtually risk-free benefits within the sporting field, cryotherapy for sports, both elite and amateur kinds, has become a prime candidate for athlete alternative rehabilitation programs. Cryotherapy for athletes is now the most popular add-on and post-performance treatment, and is frequently recommended in addition to physiotherapy sessions. In fact, entire teams of athletes use it. Luke Walton, Los Angeles Lakers forward,  stated that “It definitely works” (read the article below). All-Star pitcher C.J. Wilson of Texas Rangers confirmed that “It’s really legit”.
6. Effective pain management method:  While your skin cools off to about 10-12 degrees Celsius, your core body temperature remains mostly the same during the cryogenic chamber treatment, and only slightly dropped afterwards if at all. This short-term cold therapy stimulates the release of endorphins, which in turn trigger analgesia (immediate pain relief). Cryotherapy for pain management became a popular clinically-proven technique in 1970’s for rheumatoid diseases-related pain relief. And it has since been successfully used as a supplementary treatment method for many other health problems, including sports injuries and general muscle and joint pain and inflammations.
7. Faster sports injury recovery: Whole Body Cryotherapy in sports medicine has been getting a lot of attention from professional athletes due to its anti-inflammatory and pain relief benefits. Cryotherapy sports injuries treatments available at the Cryotherapy Health & Wellness inc. in Toronto reduce the injury recovery time by 1 to 2 days on average.
8. Improved concentration: You may be surprised to learn that your fitness performance maybe be correlated with your cognitive mental abilities, including concentration and memory. Better concentration keeps you focused on your sports and fitness goals, and makes you overall more productive. Brain-derived neurotrophic factor, known as BDNF, related to the functioning of cognitive abilities, is responsible for protecting neuro-motors in the neuromuscular system from degradation. Degradation of neuro-motors, the most crucial element or the “ignition” in the “engine” of your muscle, partially explains age-related muscle atrophy.  As your brain gets oxygenated via increased blood circulation following your Whole Body Cryotherapy for sports and fitness treatment sessions, your BDNF improves, which, in turn, positively affects your concentration and enhances physical performance.
9. Improved sleep patterns and insomnia:  Poor sleep compromises the production of melatonin, suppresses your immune system, and leads to insulin resistance. Insomnia or inconsistent sleep patterns may directly contribute to the development of a number of serious health issues, from digestive, weight-related and mental health problems to infections and even cancer and diabetes. Prostate cancer in men and breast cancer in women have been studied and linked to poor sleep patterns. Find out how cryo treatments benefit mental health here.
10. General wellness: With your immune system boosted, blood circulation, concentration and night sleep improved,  your natural treatment via Whole Body Cryotherapy results in reduced recurrence of colds, flu, and seasonal allergic reactions. These, in turn, will help enhance your sports and fitness performance. Many also report noticeable improvements in psychological stress, muscle and joint pain, and even skin conditions like eczema and psoriasis.

Facing the giants

Early January and maybe your resolutions are already failing.  Monday morning is lurking and the thought of another day at your job is already making you sick literally.  That relationship that has such awkward conflict keeps rearing its head even on social media to the point your heart races when you see a post that he or she has commented to or liked.  All of these issues seem like GIANTS to us at times.  Watch the video link for a moment.

We get in the way of our own happiness, success and productivity so many times because of fear.  Our insecurities and doubts are nothing but fear based.  I think we need to just get out of our own way, close our eyes and do all we can to just move forward even if crawling.

The Death Crawl is a powerful scene where wanting to bargain, stop, give up for many reasons and justify our efforts in quitting all manifest in one 100 yard grind.  Rewatch this clip whenever you need to get your mind right to give life your very best.  #bloodsweatchalk