RescindX April 2013 by RescindX

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5 Editors Platform 7 View From The Bar 14 2013 CPF Ressurrection High School 23 Paul Vaillancourt - Profile 28 Kenny Dusseault - Profile 30 Bench 101 - Clint Harwood 35 Canada at the Arnolds 48 Crossfit & Strongman 51 Kyle Rayner - Profile 53 Ontarioâ&#x20AC;&#x2122;s Strongest Man 2013 OSMs 56 2013 OPA London Equipped Championships 64 2013 PEI Provincials

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Jeff King - Profile

Gary Clarke - Profile

77 Too Much Too Soon - Paul Vaillancourt 80

2013 CPF Paris Push Pull

2013 CPU Nationals - Pictorial

100 Adam Anderson - Profile 102 Turkish Get Up 105

A Relationship With Powerlifting

108

Barry Antoniow - Profile

Third issue is now in the books. While there are so many incredible people to thank ,I am sure I would forget someone. Let us just offer a huge thank you, to all the organizations and federations, our advertisers, all the people that contributing with writing or just brainstorming but mostly to the Strength Athletes. This magazine is dedicated to you. Without any of you, none of us would be involved in this wonderful world of strength. If you have any ideas, criticism or you want to write an article for us. Drop us an email to sales@rescindx.ca. Same if you are interested in advertising. Strength From the Shadows, it is within all of us. Strength From The Shadows

Editor’s Corner I really don’t have a lot to say. The year so far has been an amazing one for RescindX, competitors and the various federations. RescindX was recently approved by the IPF, which if you know powerlifting and the community, is really a big thing for us. So we thank the IPF , all our supporters and those who pushed me to do more. This year, we have taken the first step in doing more. Next year, we take the website and company global. Thanks immensely to all of you. If I had to say one important thing. Every federation has its pros and cons. Let’s stop the petty arguing and facebook squabbles. And just LIFT. Everyone has their preferences and to me, all of you are great, awesome people. Let’s just play nice and lift big. Strength Does Matter Bruce Millward President, RescindX Apparel

Strength Strength From From The The Shadows Shadows5

My View From The Bar

What I don’t say out loud, what we both want to avoid, is me saying “ I am living out a dream”. I feel so guilty.

Let’s face it. I am hardly what one would call an athlete. I grew up the fat girl and remained that way into my 40’s. I had high blood pressure in spades. I had my own cardiologist. I was the single mom (read: wanted by no Bucket lists. Chasing rainbows. Follow the one), obese (read: wanted by no one) and yellow brick road. Shoulda woulda coulda. Things we say. Things we joke about. Things other than a resilience that rivals whatever it is that Spanx are made of and a rather loud we talk about over cold beers, pitchers of laugh, I can tell you, I never pictured this Linmargaritas on warm summer evenings or when illness hits. Standing in a line of mourn- da, living these dreams. ers. In those early 40’s I dated someone for a few weeks, and in that short period of time he Yeah, this isn’t exactly starting out very taught me two things: don’t be around anycheerful, healthful or powerful, is it?? Well one who gives you that many headaches and here I am on the eve of my deadline and on the eve of heading out to the Canadian Pow- … live your ‘some days’. He showed up one day with a gift certificate for singing lessons. erlifting Nationals in Vancouver. Something that I shared that I wanted to do ‘some day’. He said, “Here is your some day, I have been sunk in stress for two months. now you don’t have any more excuses”. Family illness. Friend and co-worker illness. Serious illness. People showing up in my of- Okay, so he had ONE redeeming quality! fice that I haven’t seen in years or some very From starting those singing lessons, I grew long months to tell me their loved one just confidence in doing something I loved and died, they’ve had a stroke, they themselves that I was good at, and got better at, with have cancer. They are my age. My peeps. They ask me how I’ve been, what am I doing practice and patience. There were a lot of for fun, trying to take the spotlight off of their bad notes, a lot of bad song choices and I learned that drinking and singing don’t go own hell. well together. I also learned to visualize, to I tell them that I am heading to Vancouver to perform, to bring “Showtime Linda” to the compete in this great national sporting event. stage. And to love whatever happened. Just I tell them that I am the worst squatter of ev- to enjoy the moment. eryone there and my biggest fear is peeing Fast forward to picking out ‘what if’s’ and seeall over the platform, as us women-folk are prone to do. I tell them what I hope to lift. I tell ing them through to the end. Deciding at 46 to be in a bodybuilding show at 50 and doing them I am so excited to be in the Olympic it when I was 48. Trying out this thing called dome!! Strength From The Shadows

powerlifting, falling in love with hard steel and knurls. Once again learning patience in being excited over moving 5 lbs at a time when you really want 20. Meeting people who are probably looking at this outrageous old woman in her flowered singlet and shaking their heads. Looking at what ‘qualifying’ means and thinking “I can probably do that sooner or later”. Then doing it (thank goodness for a sport that gives you all kinds of breaks as you get older)!! By the time you read this, the Nationals will be over. I will have conquered, or failed. I will have laughed with joy....or with embarrassment. But I will have stroked one more item off my bucket list. I am determined that I will choose to live my ‘some days’. They may not be understood by everyone. They may not be condoned by anyone with a lick of sense. But if I get a chance, am given a chance, take a chance, to live out anything that gives me joy, fills up my soul, brings a light to my eyes or to anyone around me that I love and care about, then I am going for it! What I know for sure, is that I have less days ahead of me than behind me and I plan on filling them up with as many stories to tell in my future long-term care facility as possible!

included amongst this great group of athletes and new friends, and how unworthy I feel, you can bet that one of my thoughts will be of those who can’t be there. This time my view from the bar is my own reflection. Looking into my own unknown. Daring defeat. Seeking the eye of the tiger. Living a dream.

Got a list?

"If the person you are talking to doesn't appear to be listening, be patient. It may simply be that he has a small piece of fluff in his ear" - Winnie the Pooh

The powerlifting community has lost a few amazing lifters in this past year. Beautiful ,strong people who struggled and fought. Fought more than the bar. Struggled for more than a better wilks. So when I walk out on that platform, despite how in awe I am of even being there, being

Strength From The Shadows

Calendar of Events "Strive to Qualify" April 20, 2013, Calgary, AB Strive Fitness MD: Mike Armstrong

Belle River Open May 04, Belle River, ON

2013 Adrenaline OpenPowerlifting and Bench Press May 18th, 2013 Regina, Saskatchewan MD: Tyler Harnett (tylerharnett@hotmail.com)

2013 Nova Scotia Provincials May 25, 2013, Halifax, NS, Sackville Sports Stadium MD: Brian George (902) 465-5984 Cell (902) 223-3352 Email: newf71@hotmail.com National Referees: Yes

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Newfoundland Provincial Championships June 8, St. John's, NL MD: Stephen Price srp271@mun.ca National Referees: Yes

2013 Ste-Marie Sport Festival PL & BP Saturday, June 8, 2013 Mgr. Fecteau School, 35 Boul. Vachon Sud, Ste-Marie de Beauce Meet Director: Daniel Royer, Tel.: (418) 935-3295 (French Only), Louis LĂŠvesque, Tel.: (819) 864-6810 llevesque@powerlifting.ca

Power in the Parkland June 8, Dauphin, MB MD's:Ed Dufour 204 638-1588, Travis Bloomer 204 638-8501 BCPA Provincials June 9, 2013, Vancouver Airport Marriott - Richmond BC MD: Bill You, billyou@telus.ne

Alberta Provincials

July 5 & 6, 2013, Calgary AB

MD: James Bartlett

Ottawa Open 3 Lift and Bench Press July 20, 2013, Ottawa, ON, Travelodge Hotel MD: Sandro D'Angelo (613) 769-7747 Email: sandrodangelo@rogers.com Strength From The Shadows

Strength From The Shadows

Athlètes de force du Québec (Quebec’s Strength Athletes) By Jean Frechette, AFQ owner Athlètes de force du Québec (Quebec’s Strength Athletes) was born on a freezing night of February 2010, the perfect night to stay inside, start a new website and earn geek points.

and still are, very generous, offering time and advice.

Once a French-Canadian site only, it is now bilingual. The website, as well as the Facebook page, is being written both in French and in English since more and For you to understand, I need to introduce myself. I am Jean Frechette, I am a more athletes from other provinces and countries come to get the results of the strength athlete and I live in a town in the province of Quebec. Everybody here competitions held in Québec. speaks French. I fell in love with the One can find the results, the athlete’s sport in 2008 and I wanted to know names, the records, the events and much where the competitions were taking more. place, where I could find the stuff and gear to practice this sport, who were the The site is fan oriented. The success of best athletes. AFQ relies on the participation of people. I receive scores, time of events and inforI have been doing research on strength athletes for a while, but the information mation from everywhere on a daily basis, making this site so up-to-date. in French was hard to find. There was only one website entirely dedicated to the sport in Québec. Sadly, it was neglected I’m really proud of working with the and lacked the passion. Being a geek and strength athletes and promoting this a strongman, I decided to put all the stuff sport. The AFQ is my way of contributing to the success of the sport. Visit the I could find about the sport online. I found that the pros were very interested site and the Facebook page! in helping this website grow. They were, Website Link Athletes de Force du Quebec Strength From The Shadows

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2013 CPF Resurrection High School Meet

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2013 CPF Resurrection High School Meet

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2013 CPF Resurrection High School Meet

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2013 CPF Resurrection High School Meet

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Raw and Equipped

Amateur and Pro

- First Raw federation in Canada- Wrist wraps and belt - Multi Ply Equipped Division Novice Friendly - All first time lifters succeed in their first meet - Judges educate lifters Lifter Friendly - Bench press pause is just that â&#x20AC;&#x201C; a pause - No Steamboats or Mississippiâ&#x20AC;&#x2122;s - Squats must break parallel - Top of knee below crease of hip

- Amateur competitions feature random drug testing - Separate Records for Pro and Amateur - Pro and amateur meets are always separate Fun - Always loud music - Always people laughing - No Membership fees WPC/AWPC Affiliate - Lifters auto qualify for world and North American Amateur and Pro championships - No qualifying required for any CPF Meet

Canadian Powerlifting Federation www.canadianpowerliftingfederation.com Follow us on Facebook Strength From The Shadows

2013 Meets April – Atlantic Canada Power Challenge in Amherst Nova Scotia June – Canadian High School Championships Canadian Amateur and North American championships Canadian Pro and North American championships August – AWPC Worlds November - WPC Worlds

Canadian Powerlifting Federation www.canadianpowerliftingfederation.com Follow us on Facebook Strength From The Shadows

The Canadian Powerlifting federation, CPF, supports both Amateur and Professional divisions in our lifting community. The difference between the 2 is drug testing, all Amateur meets are randomly tested. In 6 years the CPF has never had a positive drug test result in any of our amateur meets.

and Mike Guay. Clint in fact was the first person in Canada to bench 800 pounds!

When you look at our records you will see a composite set of records that reflects all lifting in Canada associated with the WPC going back to the early 1990â&#x20AC;&#x2122;s. We have maintained our historical perspective to honour some of the original The CPF is affiliated with the World Powerlifting lifters in our sport in Canada. Congress, which supports amateur lifters As a federation we are not opposed to lifters through the AWPC world championships and competing in any other federation, we view the professional lifters through the WPC world championships. The AWPC and WPC champion- growth of the sport as of primary importance â&#x20AC;&#x201C; ships alternate between Europe and North Ameri- how it grows is less important. ca each year. We do have some differences between ourselves In 2012 the AWPC worlds were in Kiev, Ukraine and some other federations. We like to have fun and the WPC worlds were in Las Vegas, Nevada. is one big difference. Our meets typically are acThe CPF supports both Raw and Equipped pow- companied by loud music, lots of screaming, erlifting, in fact the CPF was the first powerlift- some people head butting the squat bar and usualing organization in Canada to support Raw. Our ly a lot of audience audio involvement. rules are stringent, raw means belt and wrist But we also view meets as learning events for wraps. No knee wraps, knee sleeves or elbow sleeves. Raw lifters like Mike Sinclair, Jay Nera, ourselves and in particular for new lifters. Novice lifters always succeed in their first meet in the Kade Weber and Greg Doucette all set world CPF. We have them identify themselves with a standards for others to live up to. chalk mark so that when they go lift the first time the judges will give them their first lift if they We support any number of plies in our geared complete it. Judges then spend the time to tell the division, with 2 ply being the most popular lifter what they got wrong and more importantly choice amongst lifters. We have boasted some pretty amazing lifts in our past such 1100 pound what they got right. As the novice progresses squats by Matt Court and Alan Mehan along with through the day judges tighten up the criteria so that the novice lifter has a chance to learn under some amazing 800+ benches by Clint Harwood fire and progress rapidly on their first day. Strength From The Shadows

www.canadianpowerliftingfederation.com. The CPF is located in a number of provinces There is also a list there of people to contact in across the country with active lifters and meets in your respective province to get more information. BC Alberta, Manitoba, Quebec, Ontario, New Brunswick, Nova Scotia and PEI. There is typiSo â&#x20AC;&#x201C; get out, come and join us and just lift. There cally one meet a month in the CPF and you can is nothing more fun than getting under the bar see our schedule at and leaving everything you have on the platform!

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This is Ontario Strongman - home of the Ontario Strongman Association, and your Internet source for Strongman information in the Province of Ontario since 2003. Check out our Resources section for articles and workout spreadsheets. Although rapidly increasing in popularity, Strongman is a relatively new sport in Ontario. This site exists to promote the sport, provide training resources, advertise all levels of provincial competitions, spotlight the athletes, and to provide a tool to bring promoters, athletes and fans together.

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Renfrew Ontario is a typical small and quiet Northeastern town located near Ottawa. However, in this quiet community, some of the heaviest and loudest feats of inhuman strength are performed each and every week. This is the home of 3 time Ontario's Strongest Man Paul Vaillancourt. At first glance, the lean 270 pounder appears smaller by strongman stereotypes. But this raging beast has proven time and time again that true strength transcends weight classes. Consistently out lifting, out pulling larger competitors whom themselves can be in excess of 400 pounds body weight. Recently, I had the pleasure of conducting an interview by phone with Paul. Having trained and competed with him, I wanted to give readers an understanding of how his work ethic and shear desire to succeed have paved the way to success in his sport. Here's what he had to share with us. How long have you been strength training? Counting everything, I started lifting at 13 years old, just aimless training. I started training seriously for strength and size, while in high school and through college. I did 2 bodybuilding shows, one in 2005 and one in 2006. I started training specifically for strongman in 2006. I have also trained for, and lifted in a few powerlifting meets.

I wanted more. I signed up for a full strongman contest at the Newington fair. The contest was an amateur show, and I had a blast. I finished the day, 10th out of 11 competitors, but that was it, I was hooked. (Side note: I came back one year later and won that very same show in 2006) What does your training schedule look like? My training has evolved over the years. When I was younger I could train a lot more frequently, 5-6 days per week, not needing as much time for recovery. Now that I'm older and much stronger I need more time for recovery as the overall work load is much more demanding. Right now I train 4 days a week, 2 gym training days Tuesday and Thurs and 2 strongman days on Saturday and Sunday in the gym and my offsite events training garage. What are your best lifts in training and competition?

In Strongman competition I've hit a 350 log press, and a 325 axle press for reps. In power lifting, my best meet lifts are a 725 raw deadlift, 396 bench no shirt, which for a 270lb guy isn't all that great, and a raw squat of 610. My best training lifts would have to be a 600X2 squat, a 370 a hand farmers walk for 30-40' and a 350 Axle Press. And I've How did you get involved in compet- loaded a 410 Atlas Stone to 60", I'm itive strongman? fairly happy with that. I entered a push pull contest in Ottawa, in the summer of 2005. The day also had a two event strongman contest, log and tire flip. I entered and did well. It was a lot of fun. I enjoyed myself and naturally Strength From The Shadows

What is your greatest accomplishment in strongman? Well the current ones that stand out in my mind are, 3 Ontario's Strongest Man wins, 4th at Canada's Strongest Man in 2011, top 10 at the Arnold's World Amateur Championship (10th in 2010 and 8th in 2011). Winning the Deubrielville Pro in 2009 is also one I’m proud of. That contest has always held a special place for me because that's when I edged out my good friend Mike Saunders for the overall win. Last year you Herniated a disc in your neck. Can you share with our readers your experience and how this affected you last season? I don't really know specifically what caused the injury. I think it was many factors compounded together. I had a really good training session on the weekend and then I woke up early Monday morning in a lot of pain, and I couldn't sleep. I Had a lot of pain in my neck, shoulder and arm. My left arm was very weak and I couldn't press anything overhead for 2-3 weeks. I still don't have any feeling at all in my left thumb from the nerve damage. It impacted my training and competition performance negatively, for pretty much the entire summer. I would like to add that I'm not complaining or making excuses. If I got injured during a show or in training, it’s because I wasn't strong enough that day. Getting injured in a show is the same as getting beat. You weren't strong enough that day and you broke down.

neck.He helped keep me in check. He made sure I was "riding the brakes" for a while and that I did what needed to be done to heal up and bounce back. How would you rate your recovery from this injury? Where are you at? I feel like I'm at 100% or better from where I was a year ago, maybe even a little stronger than I was overall last year around march/april. Although my thumb is still numb with no feeling, my grip strength is still just as good as it's ever been. Can you describe to us what kind of recovery methods do you regularly utilize? I'm real big on recovery, both active and passive. I've enlisted the services of a good chiropractor, and he also performs ART and acupuncture treatments on me. Everyone who knows me, knows I’m real big on mobility and tissue quality. So warm-ups, and foam rolling play a big roll in the training and recovery week. After intense training I frequently use contrast baths and ice baths, and I’ve invested in a hot tub that I use often. What kind of benefits have you experienced since working with Shelby Starnes with regards to your nutrition?

I've been working with Shelby on my nutrition since 2008, after winning the LW 105kg (231) National championship. It's had a massive impact on my performance. I want to look as strong as I A special thanks to Jordan Foley for help- am. I feel that sound nutrition is one of ing me out and writing my programming the many pieces of the big picture. when I was all mangled up in the Strength From The Shadows

Who or what has been your biggest My first time competing in a strongman motivation/inspiration in the pursuit contest, I finished 2nd to last. But I of your athletic excellence? loved it and had a lot of fun doing it. That's a tough question. There have been so many people that have had influences on me over the years that the list is too long to print here. But overall I'll say my own hunger to be successful. The desire to feed that alpha male ego. What do you find most appealing about the sport of strongman?

Any shout outs? Oh for sure. My wife Sarah, for supporting me and believing in me. My awesome sponsor RescindX clothing, Bruce and Chantal Millward. All of my training partners, not going to mention all of their names but they know who they are.

Thank you Lance for choosing to interHonestly, I really love to be the centre of view me. I appreciate the media opporattention. I love the roar of the crowd. tunity. I'm gonna butcher a quote from the movie gladiator, "Win the crowd and win Paul Vaillancourt is a strongman competyour freedom". I love that aspect of per- itor and training specialist from Renfrew, forming well and winning the crowd! We Ontario. At 33 years of age, he is coall know the sport is a tonne of fun. I owner with his wife Sara Leighton, of always tease my wife that I’m a real ath- Ultimate Fitness Gyms, UFGYMS.com. lete because she's a power lifter and With a location in Renfrew and Arnprior, everything is static. Whereas I have to they cater a broad spectrum of training pick shit up and move or run with it. I services for all from high school athletes, have a lot of fun with that too. to soccer moms to Pro athletes. Some of his strongman accomplishments include What advice can you give someone 3 consecutive Ontario's Strongest Man that wants to get involved in the titles, 5 consecutive appearances at Cansport of strongman? ada's Strongest Man, and in 2008 he captured the Light Weight 105kg(231lb) Get out from behind the keyboard or off Canada's Strongest Man title, which has the coach, get out of the gym or garage since been uncontested. go out there and find that contest, sign up and compete. Most guys are reluctant If you are looking to get Jacked and to sign up because they are waiting until Strong, or looking for general health and they are “ready” and they just keep fitness improvements don't hesitate to training and waiting and creeping around contact Paul. on the forums. Remember, you're never ready. You just have get out there, com- Email: paul@ultimatefitnessgyms.com pete, and see where you are at. Everyone hears about that top guy on tv who walked into his first contest and crushed everybody but that can't be everyone and that wasn’t me in my first contest. Strength From The Shadows

Strength From The Shadows

Name: Kenny Dusseault

Supplement and Nutrition:

Height: 5-10

I am currently taking Creatine and Leucine supplements. I try to take them each twice a day

Weight:195 lbs

Top Cheat Food:

Home Town:Ottawa Ontario Current Location:Lennoxville Quebec, Bishops University Current Occupation: University student.

I don't really have a top cheat food, I usually try and stay away from junk and keep my diet healthy. Top Diet Food: My favourite meal in the world is definitely chicken, rice, and veggies.

How did you start competing in your sport: I first heard of powerlifting when I was an olympic weightlifter. I always struggled hard with the techniques of olympic weightlifting, and my coach at the time always told me that I would make a way better powerlifter then olympic lifter. I started looking into it, and after I left my olympic lifting gym, I started focusing on powerlifting. A friend of mine gave me the information for the Canadian Powerlifting Federation, and I registered for my first competition.

Personal Favorite Gym Exercise: Personally, my favourite gym exercise is the squat. There is just something about that feeling of breaking a PR in the squat and knowing that it took every ounce of strength you had in your body to stand up, it just feels awesome! Whatâ&#x20AC;&#x2122;s in your duffle or training bag? In my training bag I always keep my squat shoes, a pair of converse, long socks for deadlifting, wrist wraps for benching and a notebook to record my training session.

Outside of gym time, what do you like to do? How long have you been competing? I have been competing for just over two years, starting in Most irritating training or pet peeve:This one is December 2011. easy! Spotters. A lot of the time they are great, but nothing gets to me more then when you are going I have been to four competitions, and am looking at for a record lift, and the spotter sees a small sign of Canadian Championships in Waterloo to be my struggle and immediately yanks the bar up for you fifth. even when you knew that you had it in you. Never pick up the bar until it starts to come back down!! Any current records or titles? I currently hold the Canadian Records in the 18-19 Who do you look up to in the sport? age group 100 kg weight class for the squat (187.5 There are definitely a few people to put in this catekg) Deadlift (200 kg) and total (495 kg) gory. The first would definitely have to be Mat Bertrand, my coach back home. He is the one who Your favorite type of training: really got me started in this sport, and I have to give Definitely my favourite type of training is strength him a lot of credit. Another would be Derek Tiller, training, specific to powerlifting. I have loved lift- who has also been a great influence for me, and is ing ever since I started, amazingly supportive of younger, and upcoming lifters. Thank you to both of you for everything and in an attempt to share my passion I have also you have done for me and helped me out with. started coaching. Strength From The Shadows

Anything else you would like to pass on to our readers? As a young lifter, who is passionate about the sport, I decided to try and share my passion by starting to coach. Last year I coached two grade nine students at Nepean High School in Ottawa ontario, both of which went on to set multiple canadian records within this past year and are currently attempting to start a lifting club at the highschool. As well, upon my arrival at Bishops University this fall, I started the Bishops University Powerlifting Club with the express purpose of promoting this sport at a University level. I am currently working on bringing a powerlifting competition to Bishops University next fall in an effort to raise money to help send my team off to competitions that due to finances we would otherwise not be able to attend. Contact and website info: I can be e-mailed at kenny.dusseault@hotmail.com As well, you can search Bishops University Powerlifting on facebook to find all the information on myself and my team!

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Bench Technique 101: Keeping Forearms Vertical -Clint Harwood A big weight is on the bench, and a new PR about to go in the books. It’s not going to be easy though. It’s a slow grind, with two or three heart-stopping pauses. The head judge is out of his seat and the crowd is losing their collective mind. Someone is screaming “Up! UP!” over and over again until the elbows lock and the “Rack” command is Bad given. An exhausted lifter woozily whoops at three whites. This is not the story of that bench. Nor is it the story of the person yelling “UP!” It is the story of the weenie who, after the bar was racked, says “I think she knew what direction to push in” — because he’s wrong. Off-vertical forearms are the most common bench problem we see at our gym, The Anvil. Fortunately it is easily corrected. Good

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Let’s clear up the obvious question first: Should I bother to correct this? The answer to that is a resounding yes. There are very few technique changes that are this universal and immediately effective, regardless of level. Typically people deviate 5—10 degrees from true, and that leads to a 0.75%—1.5% reduction in their max lift. DANGER: INCOMING SCIENCE-NERDPHYSICS CONTENT! (If math isn’t your bag, the summary is “Pushing more vertically doesn’t make you stronger; it just uses your strength more efficiently.” Now just skip down to the heading that reads “So what should I do to get this fantastic advantage?”) Okay, the non-nerds have left, and we can breathe a sigh of geeky relief and talk about vector addition. The force vector of the weight goes straight down while the force vector on your forearm goes along the bones in your forearm. If the forearm goes straight up, then to balance the forces all you need to do is to push with a force equal to the weight. If the forearm is at an angle, however, to achieve a vertical force equal to the weight you need to push with a force greater than the

weight of the bar. How much more, you may ask? That is controlled by the power of the cosine because we are forming a right triangle with the vertical weight and the off-vertical forearm.

(weight you feel) = (weight on bar) / cosine (deviation from vertical)

In practice, a lifter who can bench 400 lb. can hit 406, and a lifter who has benched 800 lb. can hit 812 — just by straightening up from 10 degrees to vertical.

Okay, everyone, labcoats off, bench shirts on: let’s go lift some weight.

So what should I do to get this fantastic advantage? Well, first you should get yourself some good spotters. Anytime you make a change to your bench, attentive spotters — and a good set of facesavers — are always advisable. When playing around with a technique like this, where there is the potential of a dropped bar, it is a very good idea to play inside a power rack and have the safety bars set carefully to keep you

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from dropping the bar on your face. How I set this is to grab the bar norEveryone thinks it canâ&#x20AC;&#x2122;t happen to mally and then turn my elbows out them until it does. until the bar is sitting properly.

Grab the bar properly The place where most new lifters get messed up is in how they grab the bar. By grabbing the bar too high in the hand the weight of the bar bends the wrist back and sets the forearms away from the weight. This is a recipe for off-angle pushing. The bar should rest at the base of the palm, directly over the wrist, but should still be solidly grasped by the fingers. If your thumb is taking strain, then the bar are too low in the hand. Bad

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So remember: pushing straight up Don’t watch the bar doesn’t make you stronger; it just lets you lift more with the strength you Watching the bar on the way down is have. UP! generally not advisable, and in this case it leads to people tucking their elbows but keeping the bar where they can see it. We have seen some crazy angles developed with this method. The easy way to fix this is to look straight up while you are on the bench. This will also prevent you from unconsciously aligning the bar with lines in the ceiling.

Don’t overtuck, especially raw It is always amusing to have a new person come to the Anvil and demonstrate excellent shirted bench technique, despite the fact that they have never seen or used a bench shirt. A raw bench, with a few rare exceptions, should not touch your belly. Because so many bench articles in the last decade have tacitly assumed that people were wearing bench shirts, and a lot of people in this generation learned to lift online, people frequently lift like a shirted lifter, even when it is inappropriate. Big tucks are for shirted benching. When the shirt comes off, please tuck a little less. Strength From The Shadows

Canadians BOYS REPPIN’ In powerlifting at the Arnold SPORTS FESTIVAL 2013 -Jillian MacCallum-Sproul

Six of Canada’s finest powerlifters packed their gear and headed to Columbus, Ohio in March of 2013 to test their strength and power against the some of the best in the world. It is a prestigious event held annually in Columbus, for the last 25 years. It is one of the largest multi-sport festival in the world. Started in 1989 and named after Arnold Schwarzenegger, one of history’s most popular bodybuilders in the 1970s and 1980s. The main focus of the festival is the bodybuilding events, but over the years it has evolved to incorporate many other strength sports, such as Strongman competitions, Arm wrestling; martial arts and as well as gymnastics and cheer. The Powerlifting events are hosted by USA Powerlifting. There are 4 main events; Raw Challenge Powerlifting Championship; Pro American Invitational Powerlifting Championship (geared); GNC International Pro Deadlift; and the Titan Pro Bench Bash. Canadians represented in three of the four, not participating in the Pro Deadlift Challenge.

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100% CANADIAN BEEF! (left to right) Canadian fan, Anthony Burden, John MacDonald, James Bartlett, Avi Silverberg, Sandro D’Angelo (missing Josh Hancott) The following are the results for the Canucks representing at the festival 2013: Titan Pro Bench Bash Barry Antoniow-83 kilo weight class Fusion Athlete, Team Titan Canada First Attempt-225kg Second Attempt-240kg (missed) Third Attempt-260.5 (missed) Total: 225kg Placed 4th in weight class, 9th overall New Canadian record! Avi Silverberg-120 kilo weight class Avi missed all three attempts suffering a muscle tear (anconeus muscle), but still says “he had a great time”!

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RAW CHALLENGE POWERLIFTING CHAMPIONSHIP Josh Hancott-74 kilo weight class Anthony Burden-93 kilo weight class Category: Men’s Junior 74kg; LW men 74kg Category: Men’s HW 93kg Squat-240kg Squat-245kg Bench-152.5kg Bench-135kg Deadlift-222.5 Deadlift-300kg Total-615kg Total-680 Gold Men’s Jr. 74kilo Placed 6th Men’s’ HW 93kilo Silver Men’s LW 74kilo Highlight: Arnold watched him squat!! (even NEW sub-junior WR FOR SQUAT though he missed that attempt! Sandro D’Angelo-83 kilo weight class James Bartlett- 120 kilo weight class Category: Men’s Masters 83kg Category: Men’s HW 120kg Squat-202.5kg Squat-285kg Bench-130kg Bench-172.5kg Deadlift-245kg Deadlift-315 Total-577.5 Total-772.5kg Gold Men’s Master 83kg Gold Men’s HW 120kg Highlight: Canadian Record Total! John MacDonald-105 kilo weight class; Rescindx Apparel sponsored athlete; Titan Sponsored Athlete Category: Men’s HW 105kg; Rescindx Apparel sponsored athlete; Titan Sponsored Athlete Squat-262.5kg Bench-170kg Deadlift-300kg Total-732.5 Bronze Men’s HW 105kg Pro American Invitational Powerlifting Championships John MacDonals-105 kilo weight class; Rescindx Apparel sponsored athlete; Titan Sponsored Athlete Category: Men’s HW 105kg Squat-345kg Bench-242.5kg

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Deadlift-317.5kg Total-905kg Gold Men’s HW 105kg Canadian record Squat; Commonwealth record Bench; Commonwealth Record total! Two great days of Powerlifting for the Canadians!

Arnold made an appearance during the Men’s 93kg raw lifting, and spoke of how important strength training and strength sports were to America’s battle on obesity.

Rescindx Athelete John MacDonald on the platform, his first of two competitions in 2 days! NON-STOP POWERLIFTING MACHINE!

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Every athlete had a profile displayed in the corridor, drew the crowds in, the venue was packed for all meets!

Warm up room- Barry and Sandro look on as John MacDonald tests out using Titan knee wraps for deadliftingâ&#x20AC;Ś he would use them for 2/3 lifts (first time trying it out in competition).

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James Bartlett on his way to winning GOLD in the Raw Challenge 120kg.

Rescindx Athlete John MacDonald accepting his Bronze medal for performance in the Raw Challenge.

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John Macdonald getting a hand from team mate Sadro Dâ&#x20AC;&#x2122;Angelo getting the kinks out while he preps for the second competition in 2 days! John has competed back to back at the Arnold for the last 5 years.

Friendships made in powerlifting world are genuine and supportive! John and fellow lifter Adrian Brown from Trinidad and Tobago. Adrian (right) finished with a Bronze medal in the Pro American Invitational.

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Barry Antoniow, Fusion Athlete, gets a hand from team mate John MacDonald; prepping for performance; Titan Pro bench Bash 2013

Avi Silverberg preparing for bench in the Titan Pro Bench Bash 2013

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Avi Silverberg benching; Titan Pro bench Bash

Barry Antoniow receives his participation medal; Titan Pro Bench Bash

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Avi Silverberg among the heavy weight lifters; Titan Pro Bench Bash 2013

Heavy weight cash winners at the Pro America Invitational Powerlifting Championship 2013

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Rescindx Athlete John MacDonald, celebrating winning a little cash with fellow Team Canada team mates Sandro Dâ&#x20AC;&#x2122;Angelo and Barry Antoniow. CANADIAN PRIDE!!!

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Top Three 105kg weight class (1st-John MacDonald, 2nd-Joakim Lakso (Sweden) 3rd-Adrian Brown(Trinidad and Tobago)). Battle right to the last pull on the deadlift! Definitely a show for the crowd. Rescindx athelete John MacDonald would finish on top.

After all the lifting is done, we hit the expo! Rescindx Athlete John MacDonald stops by the Fusion booth at the expo for some posing with Canadian Fusion Athletes Santana Anderson (Bodybuilder), and Jodi Boam (Fitness Competitor) LAST WORDS….. In the last few months I have had the honor of travelling with Rescindx athlete John Macdonald to both IPF World Championships in Puerto Rico in 2012, and now to this event in 2013. I am always amazed at how friendly and supportive all of the athletes are of each other. In particular, loading and unloading bars in the warm up room, spotting and helping each other into (and out of) the gear. The powerlifting community is like none I’ve ever seen having travelled a lot for both gymnastics and soccer back in the day. These men and women train and travel and compete largely all at their own expense. Some athletes are fortunate to receive assistance from sponsoring companies; yet I know that even without sponsorship, not one of these athletes would trade in the world of powerlifting. The training, the aches and pains, the injuries and the expenses… all for those 9 chances at greatness. That will never change. -Jillian MacCallum-Sproul Strength From The Shadows

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The aim of this article is to share my experiences with CrossFit and Strongman, how the two are complementary to each other. It’s not to knock either form of training or competition. I have owned my own CrossFit affiliate for the last 3 years. I love what can be achieved by members, and implemented correctly it is a great program for developing a well rounded athlete. But there is the problem..... You are well rounded not particularly amazing at one aspect of fitness. In previous years I have run marathons, served in the UK military and tried pretty much every sport and every style of working out. Each has its own unique style and application into the real world. After doing some close protection work in South Africa in 2011 I returned with a severe concussion and was ill for a solid 2 months. Upon my return I had dropped from 205lbs to 179lbs. I felt weak, I could also no longer work at the intensity levels CrossFit required. I took a step back and reviewed my goals. I found that doing compound movements, supersets, and just heavy steady weights allowed me to continue to work out. I also found I was getting stronger, confidence was growing but something was missing!!! That something was competition. CrossFit is amazing at pushing yourself through competition. At the 2012 CrossFit Games in California 60,000 people were inside the home depot centre to watch these athletes compete while hundreds of thousands of competitors streamed the competition through the internet. How could I compare my development?? how could I see where my weakness were??? Was I strong or just strong with in the CrossFit community. On Canada Day 2012 Jeff King, and Resindex were hosting an intro to strongman competition in Dundas. This was my opportunity to see what it’s all about. I was nervous, I grew up watching Strongman competitions, these guys were moving houses they were 300lbs. I was 225lbs. But I

turned up paid my entrance fee and then had the steepest learning curve of my life. I finished 2nd behind a beast of a man. But what stood out to me was, how awesome this community is, everybody was coaching each other, cheering each other on. I fell in love with the competition side of things again. I wanted to get better I wanted more. Here is the major difference with CrossFit and strongman. In a Crossfit competiton the weights are manageable, yes they are difficult but always achieveable. In strongman the weights are heavy, they are also AWKWARD, it is more than just strength its more technique than you can imagine, its a desire to PR, a desire to move something that in your mind was unmovable. Its going to suck its going to drain you physically and mentally but that feeling when you achieve something you never thought possible is unbelievable. I have now completed my first season of Strongman competitons, Through out the season I competed in a lot of amateur competitions, I always chose competitions I was weakest at, I wanted to learn, and learn I did. Every competition is full of veterans sharing help and tips. Its an amazing inspiring community. I find myself constantly motivated to improve, you just have to check out youtube and facebook to see the other competitors and their achievements but you have to remember not to get hung up on this, some people have been doing this a lot longer, some are heavier, some are just genetic freaks (in the nicest way) but one thing we all share in common is that we train hard. There are no hidden secrets, check out Jordan Foley – an amazing competitor and always willing to help and offer advice he publishes his workouts on a blog. Lance Lavelle posts videos of his lifting always willing to lend a word of advice or two. I encourage everyone to try an amateur strongman competiton it’s a rewarding experience, its also unlike anything you would have ever done before. My training from CrossFit to strongman hasn’t

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changed that much I have merely removed any form of kipping, I have reduced reps and focus 90 per cent of time on strength. I have found I am still able to CrossFIt when needed. I have also over the last year encouraged those who are interested to also increase their strength. The result is I now have 10 girls who squat over 200lbs – impressive for a CrossFit gym. My training due to clients and classes consists of my main lift in the afternoon and then accessory work in the evenings, Sat and Sun I spend more time focused on my lifting and simulate strongman competition work.

mean).

My body has also changed (attach pics) I look stronger, I feel stronger and my numbers reflect this, I can still run 5km just at a slower pace but I have added almost 400lbs on my CF total (1rm back squat, strict press, deadlift) My front squat has gone from 265 to 450lbs!! I can push press over 300lbs. CrossFit and cardio can be worked on at any point its easy to improve your 500m row time in a week its impossible to increase a deadlift by 50lbs in a week.

Deadlift 570lbs

Written by Eddie Warne

Eddie Warne Bio. 6'0" 235lbs 31 years old. Back Squat 530lbs Clean and jerk 315lbs

Strict press 235lbs Been living in Canada for 5 years now, originally from London, England. Owner of CrossFit Ancaster, father of a 21 month old girl Poppy, ex British military, 2012 was my first year of Strongman, I have run the london marathon, competed in various CrossFit competitions,

But what I love most about Strongman…..achievements, doing things you never dreamt being possible, I pulled a firetruck! Yes I was slower than everybody else but 1 year ago I wouldn’t have even been able to move it one inch! I cant wait for the season to start! I cant wait to watch the other competitors, in Kitchener I was amazed I moved the yoke 10 feet I was proud of myself, and then amazed as the other competitors picked it up and ran with it, this year I want to move that yoke 40 feet – its about goals! Its about pushing yourself. I cant wait to hit more personal bests, I may never be the strongest or the biggest at competiton but as long as I am giving MY all that’s what its about, leave it all out there. And if I keep working hard, pushing myself and eating and training right I might just might win a couple of events. In the mean time I set myself smaller goals, top 10, top 3 in an event, lift a stone that 1 year I couldn’t even roll (joke but you know what I Strength From The Shadows

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out getting into too much detail a typical training day for me will include the following:

Name: Kyle Rayner Height: 6’1 Weight: 260 Home Town: Thunder Bay Ontario Current Occupation: Personal Trainer, nutrition and supplement consultant, Bouncer How did you start competing in your sport I met Dallas Hogan, about 5 years ago at a local power lifting push/pull competition. He invited me to try some strongman stuff with him at his training center... the rest is history, I competed in my first strongman competition that following summer at the Harley Davidson dealership here in Thunder Bay, and I haven’t looked back since. How long have you been competing? This upcoming provincial championship will be my 5th OSM appearance Any current records or titles? Top 3 osm 2x Top 5 osm 3x Top 10 csm 1x

Zinc

Top 10 NASM 1x

Magnesium

Your favorite type of training: Hard to pick one thing specifically, it varies from time to time... I have been training a lot higher reps schemes lately and I am enjoying it. Event specific training is always fun as well.

Vit D3 Waxy maize Protein isolate

Supplement and Nutrition:

Multi vitamin

Within the past year I have taken on a much more extensive and dedicated view towards supplements and nutrition. I eat a somewhat “paleo” style diet, however I have recently added in quite a bit of carb now that my digestive system is in much better health then in years past. Recently I have increased my fats in attempt to ramp up my bodyweight towards competition season. Supplement wise, with-

L-Carnitine Fish oils Creatine Monohydrate BCAAs L-Leucine

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Caffeine

Contact and website info:

L-tyrosine

Get at me on Twitter @krayner22, Facebook Kyle Rayner, or via my website :

The timing and dosages of these are a closely guarded secret

http://www.raynerstrength.com/

Top Cheat Food: Boston Pizza triple chocolate explosion cake OR homemade Cinnamon buns Top Diet Food: Grassfed Gound Beef Personal Favorite Gym Exercise: Squat, Overhead Push press, or Circus Dumbell What’s in your duffle or training bag? Couple pairs of shoes with different soles, belt, Rehband gear for knees, elbows, back, and hips. Nose Tork ammonia, Scivation Xtend BCAAs, heavy duty wrist wraps, knee wraps, Outside of gym time, what do you like to do? EAT, I like to help others toward their strength goals, and I enjoy Offroad driving/ Hunting/Fishing... Anything in bush. Most irritating training or pet peeve: Training partners Bitching, Complaining, Whining, and Making excuses why they can’t do something... IF you showed up to lift... then F*CKING LIFT Who do you look up to in the sport? The European strongmen are all very impressive athletes, Big Z, Lalas, etc BUT we don’t need to look much further than our fellow countrymen JF Caron to see a true top of the world level strongman athlete.

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NEWS RELEASE

CONTACT: Luke Skaarup Phone: (807) 625-6336 Email: lukeskaarup@hotmail.com

March 15, 2013

STRONGMAN CHAMPIONSHIPS AND FITNESS EXPO PUMP IRON FOR CHARITY Thunder Bay, ON - On June 22 and 23rd, Thunder Bay and the CLE Coliseum will host the Ontario Strongman Championships, the Thunder Bay Fitness Expo, and the True Grit Test of Fitness. This family friendly event will run from noon until 7pm on both days. It will also have a Crossfit competition and will feature a variety fitness, MMA, sports nutrition, and wellness booths. Come learn how to get fit and healthy while being entertained by the competitors. All proceeds from this event will be donated to Big Brothers and Big Sisters of Thunder Bay. On the first day of competition, twenty four strongmen will compete in five unique tests of strength with the top twelve moving on to compete in the finals on the second day. In total, the athletes will compete in nine events in this decathlon of strength including: the truck pull, the circus dumbbell press, atlas stones, truck deadlift, farmer’s walk, a loading race, a medley, and the giant tire flip. Will Luke Skaarup defend his Ontario’s Strongest Man title, or will it be a new OSM Champ this year? With the title of Ontario’s Strongest Man, and two paid trips to Nationals in Quebec City on the line, an epic battle of Ontario strongmen is guaranteed. In addition to the strongman competition, the Thunder Bay Fitness Expo will be packed with action. The True Grit Test of Fitness for Crossfit athletes will be held on both days with an elite competition on Saturday and a scaled competition on Sunday. The Expo will feature many booths and tables from local businesses in the health and wellness field. Come learn how to improve your health by talking to experts about, nutritional supplements, MMA, bodybuilding, talk to a personal trainer or certified nutritionalist, or test yourself in the bench press or deadlift challenges. This health and wellness event weekend is being organized by local strongmen Luke Skaarup, Dallas Hogan, and Kyle Rayner along with business man Tony Napolitano and strength and conditioning coach Bobby Kwasny. The event will be refereed by Chris Mc Dole of McDole’s Gym in Winnipeg and MC’d by Kateri Skaarup of Thunder Bay. Several local companies have come out to support this event including: Naturally Fit, Halfway Motors Nissan, RescindX Apparel, S ‘n R Music, Skaarup Construction, Aden, Tony & Adams, Victoria Inn, College Park Chiropractic, McDole’s Gym, First On Site, All Season Renovations, and Dougall Media. Come have dinner with the athletes on Saturday night at Tony & Adams restaurant on Court St S or come party with them at Aden nightclub on Brown St in Thunder Bay. All athletes will be available for pictures, autographs and conversation.

1 Strength From The Shadows

NEWS RELEASE

CONTACT: Luke Skaarup Phone: (807) 625-6336 Email: lukeskaarup@hotmail.com

March 15, 2013

Competition Details DATE: Saturday June 22 and Sunday June 23, 2013 TIME: 12:00 pm - 7:00 pm VENUE: CLE Coliseum- 425 Northern Ave, Thunder Bay ADMISSION: $5 per adult, children under 12 free. EVENT HOTEL: Victoria Inn- 555 West Arthur St, Thunder Bay. Use group code 362002 for Ontario Strongman when booking to get a discounted rate.

Please check us out on Facebook for regular updates at “ Ontario's Strongest Man 2013 & Thunder Bay Fitness Expo” (link below). http://www.facebook.com/pages/Ontarios-Strongest-Man-2013-Thunder-Bay-FitnessExpo/337436326370564?ref=hl For more information on this great event or to inquire about becoming a sponsor please Luke Skaarup via the information below. Luke Skaarup Phone: (807) 625-6336 Email: lukeskaarup@hotmail.com

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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2013 OPA LONDON EQUIPPED

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-Sports Memorabilia -Collectible Figures -Barware -Sports Cards -MMA DVDs -Memorabilia -Tin signs -Model Trains -D.C.C. installations -Custom painting -Rare items on consignment

www.downstairscave.com

Email: sales@downstairscave.com @DownstairsCave

Phone: 905-997-1402

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Twitter:

PEI PROVINCIAL CHAMPIONSHIPS 2013 Souris, pei Canadian Powerlifting Union PEI Provincial championships were held in Souris, PEI on January 12, 2013. Highlights: Ø Ø Ø Ø Ø

Best Lifter Overall Equipped Men: John MacDonald Best Lifter Overall Classic Men: Gareth McIver Best lifter Overall Classic Women: Natasha Dunn Many Canadian records set 9 women, 19 men

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PEI 2013 Provincial Powerlifting Champions! 12-Jan-13

PEI Provincials, Souris, PEI

NAME

Age

CLSSQ1 SQ2 SQ3 BP1 BP2 BP3

DL1 DL2 DL3 DEADTOTAL Wilks

Women's Equipped Courtney Dill

Sub-J 62.9

63 132.5 140.0 145.0 55.0 60.0 62.5 140.0 147.5 152.5 152.5 360.0

387.09

Men's Equipped Tilman Gallant Brad Kennedy John MacDonald Sean Fitzpatrick

155.0 145.0 155.0 160.0 185.0 185.0 228.0232.5 Open 100.6 105 265.0 243.0 255.0 265.0 265.0 255.0 270.0 280.0 Open 113.7 120 345.0 362.5 235.0 250.0 290.0 322.5 335.0 335.0 335.0 247.5 Sub-J 80.1 83 120.0 132.5 140.0 72.5 82.5 90.0 177.5 197.5 210.0 210.0 Open 91.8

93 135.0 140.0 145.0 160.0

460.0

290.78

242.5

147.23

947.5

552.25

440.0

300.15

105.0 120.0 120.0 240.0

238.30

Women's Unequipped 35.0 40.0

-45.0 95.0

Cara MacKenzie

Sub-J 70.2

72 65.0 72.5 80.0

Ashley Drost

Open 44.6

47 -25.0 27.5 40.0 25.0 -32.5 -32.5 60.0

70.0 77.5 77.5

142.5

198.83

Jill MacFarlane

Open 46.1

47 62.5 67.5 -70.0 41.0 -42.5 -45.0 80.0

87.5 96.0 96.0

204.5

278.86

Sarah Simmons

Open 55.7

57 70.0

-75.0 80.0 30.0 32.5 35.0 107.0 110.0 112.5 112.5 227.5

268.81

Natasha Dunn

Open 68.1

72 80.0 90.0 100.0 55.0 60.0 65.0 100.0 115.0 130.0 130.0 295.0

299.19

Jillian Sproul

55.3

57 75.0 85.0 -90.0 45.0 -50.0 -50.0 85.0 100.0 107.5 107.5 237.5

282.21

Charlene DesRoche

62.2

63 85.0

135.0 275.0 140.0

298.22

-95.0 -95.0 52.5 55.0 -57.5 125.0 135.0

Men's Unequipped 60.0 70.0 75.0 125.0 140.0 150.0 150.0 355.0 132.5 83 120.0 60.0 67.5 72.5 140.0 157.5 170.0 170.0 362.5 125.0 125.0 93 130.0 140.0 150.0 60.0 72.5 77.5 150.0 170.0 180.0 180.0 407.5

Zack Acorn

Sub-J 72.4

74 125.0 130.0

Tyler Rose

Sub-J 80.5

Calvin Mooney

Sub-J 92.9

Ben MacNeil

Sub-J 111.6 120 125.0 140.0 155.0 70.0 77.5 -85.0 152.5 172.5 192.5 192.5 425.0

249.03

Colin Peters

Sub-J 105.0 105 135.0 152.5 162.5 75.0 85.0 90.0 165.0 185.0 200.0 200.0 452.5

270.39

Gareth McIver

Sub-J 64.2

Ian MacNeil

Jun

Patrick Demone

Jun

Graham Leslie

Jun

97.5 102.5 195.0 172.5 107.5 71.6 74 112.5 125.0 87.5 175.0 145.0 102.5 102.5 90.3 93 185.0 195.0 200.0 115.0120.0 185.0 125.0 107.9 120 187.5 195.0 207.5 120.0125.0 130.0 215.0

Nathan Conway

Jun

108.6 120 182.5 190.0 x

66 157.5 167.5

145.0152.5

259.41 246.51 256.12

207.5 215.0 215.0 485.0

389.72

185.0 190.0 190.0 402.5

296.54

197.5 205.0 205.0 525.0

334.59

230.0 240.0 240.0 577.5

341.93

205.0 227.5 237.5 237.5 580.0 160.0

342.69

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Dave Forner Joshua Harvey Chris O'Rourke Aaron MacDougall Pat Myatt

Jun

101.7 105 200.0 215.0 230.0 115.0125.0 130.0 200.0 220.0 240.0 240.0 600.0

170.0 90.0 165.0 170.0 100.0 100.0 Open 110.4 120 160.0 175.0 90.0 100.0 107.5 160.0 190.0 Open 88.8 93 150.0 160.0 162.5 100.0107.5 220.0 112.5 M1 100.8 105 220.0 130.0 245.0 220.0 225.0 135.0 135.0 Open 95.4

105 155.0

362.75

180.0 200.0 200.0 460.0

285.59

180.0 200.0 200.0 482.5

283.63

230.0 235.0 235.0 505.0

324.63

257.5 607.5 267.5

368.55

257.5

Bench Only Women's Equipped Kareen Burgoyne

Open 51.6

77.5 85.0 87.5

125.0135.0

87.5

109.73

135.0

Men's Unequipped Tilman Gallant

91.8

145.0

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The meet in pictures!

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The Day After art Art for those left at the end

Costom Vinyl Toys. Prints. Zombie Portraits Shop: http://www.etsy.com/shop/Topherzenga Blog: http://thedayafterart.blogspot.ca/ Gallery: http://chriszenga.blogspot.ca/ Contact: thedayafterart@gmail.com

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Jeff King Jeff King.....6' 1......225 ......Simcoe, Ont.......Hamilton, Ont I've been a trainer, guest motivational speaker, event MC, event consultant, church usher as well as other volunteer work. I basically fell into armwrestling entering a small tournament while in college in London and just kept going for 20 years.

I always looked up to Lou Ferrigno for becoming a champion despite limitations early in his life with speech and deafness. Bill Kazmier and Manus Ver Magnusson were/are favourites as well. I work out in my home training gym the GARRRRR - RAAAAAAGE GYM which I have a lot of strongman type equipment as well as the basics free weights a power rack, reverse hyper, etc. I am also planning on competing in Iceland for the DISABLED STRONGEST MAN again in 2013.

I was also very lucky to find people involved in strongman and powerlifting and tried those sports as E-mail is jjking7322@hotmail.com and you can well. I studied martial arts as well lots of Aikido find me on Face Book under that e-mail address. then Japanese Juijitsu and some Muay Thai. All since the late '90s. I also was able to compete in the WORLDS DISABLED STRONGEST MAN in Iceland in 2012 due to being born with mild cerebral palsy affecting my right side of the body. They told me I broke the Hercules Hold record in that contest. I like to do a lot of lifts with thick bars and other grip training, Sled Dragging and a combination of strongman/powerlifting. Protein shakes, Glucosamine (ELASTI JOINT by Labrada is great.) also sometimes Creatine and Tribulus.......Mexican food with no cheese or cream (lactose intolerant.). Fav gym exercise(s) Trap Bar Deadlifts, Bottom Position power rack Squats and Reverse Bands Bench Press in the power rack as well as the grip training mentioned earlier.Belt, straps, cd player.Walk my dog, computer, movies. Pet peeve would be the lack of respect serious training people get in most health clubs that they don't want the over 40's on the BOSU ball to get "intimidated" by those "heavy lifter people" and scare them away. Well how "intimidating" was it for me as a skinny kid who didn't walk right to start working out at the gym in high school? Beat that! And now that I'm a little over 40 and still do that "heavy lifting stuff" among other things as well as other 40 - 50+ 's competing in strength sports that kinda demolishes the argument. Strength From The Shadows

Name, Gary Clarke Height 5, 4, Hometown, chard, UK Occupation, support worker for people with learning impairments Started complete in 2001 in disabled benchpress , then heared about the worlds strongest disabled man competition in Iceland and the rest is history , I'm living mt dream , I have been UK open champ in the past and I once pulled an 18 tonne truck 25metres , Favourite exercise, flat db presses , and one handed db presses , Gym bag, belt, wraps, leg straps, training log, and a burning desire to get stronger ans learn always , push my so called limits everyday Diet food , fish Cheat food, cheesecake Whom I look up to, Magnus ver, geoff capes, Jon pall realt inspires me I wish I could have met him by all accounts he was a grear man who lived his life to the full, I respect that Peeve, people fooling around in the gym not pushing themselvwes , when I train I'm focussed that what um there for, these people don't belong in the gym , period

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Things to pass on, beilwve in yourself, don't listen to people who say you can t do something, you can and you will just have to believe, I once pulled an 18 tonne truck , the organiser said , I wouldn't do ir, I did , proved him wrong , this also was the first time i had tried this , Contact smokeygpc@hotmail.com

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Too Heavy, Too Soon. Being around lifting of all types, all the time, I often see people attempt to make lifts that are so ugly that it hurts my spine/knees/shoulders. As a lifting and strongman coach, it’s my job to either fix these faults, or prevent them from happening in the first place.

-After they are able to display the ability to maintain good position and move the stick, in close to, the correct path, we move on to a barbell, usually with 10lb bumpers to start. -Again, I explain and demonstrate how to address the bar, position and execution, now from the ground up. -The athlete is then given the opportunity to practice the movement for multiple sets of 4-6 reps. I give them as many sets as needed to develop a feel for the movement.

-depending on the age and size of the athlete, and The main factor of faulted lifting 99.9% of the time also on the skill demonstrated on the nearly empty is due to the load being too heavy for the lifters’ barbell, I will sometimes increase the load. Most of skills and strength. Often the secondary factor, es- the time it’s satisfactory to have them perform pecially when it comes to strongman events, is atmany sets of 4-6 with a relatively easy or “too tempting to go too fast. A good example of this, is light” of a load. This allows them to build skills watching a novice strongman attempt to carry a and confidence. Progressive loading continues with yoke. Before they have any stability or control of each repeated work-out, pending that the lifter is the implement, they’re trying to break the land able to execute the desired sets and reps with an speed record. It’s ugly! acceptable skill level. (note: deadlifting with a round back is not acceptable) With the onset of crossfit style training, its also common to see lifters banging out reps far too fast, I feel that if this progression gets ignored, and the with poor position even though they are capable of bar is loaded too heavy, too soon, then the lifter quality lifts. Just because you’re racing the clock, will never get an opportunity to develop good posidoesn’t make it okay to do it wrong. tional awareness and bad habits begin form. Teaching a lifter that has previously developed When it comes to performing lifts correctly, a basic these types of bad habits can be a challenge. And progression must be followed, both in terms of skill the main challenge is to convince them that they requirement and loading. need to reduce the bar weight and re-learn the lift. Using the deadlift as an example, the following is 3 simple points to consider when you suspect your the progression I follow when teaching a beginner bar may or may not be loaded appropriately: to deadlift; 1) What does your position (form) actually look -Following a warm-up, I explain and demonstrate like? Get some video or have a coach take a look. the pattern of the deadlift with a broomstick. I pre2) Are you able to complete all the sets and reps fer to teach this using a reverse chain or “top down” method. of your plan with good position? 3) Have your lifts improved over the last 6-10 -The athlete is then given the opportunity to pracweeks? If you’re lifting poorly and loaded too heavy, chances are, you’re going to hit tice the movement as instructed for 5-10 reps with a plateaus. broomstick. Strength From The Shadows

Strength From The Shadows

2013 CPF Paris Push Pull

Strength From The Shadows

2013 CPF Paris Push Pull

Strength From The Shadows

2013 CPF Paris Push Pull

Strength From The Shadows

2013 CPF Paris Push Pull

Strength From The Shadows

2013 CPF Paris Push Pull

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Strength From The Shadows

2013 CPU Nationals

Special thanks go out to Harnek Rai for all the amazing Photos and coverage for us. Also a special thank you To all the incredible competitors And organizers for an amazing 2013 CPU Nationals.

Strength From The Shadows

almost 4 yrs now and has earned the respect Adam Anderson is an 18 yr old student of his supervisors as well as the families he from Belleville, Ontario where he attends Moira works with. SecondAdam’s first power-lifting competition ary was March 10, 2012 at Anytime Fitness in BelSchool. The old- leville, Ontario. His bench press was 245 lbs (111 kg) and his dead lift was 350 lbs (159 kg) est of two chilAdam’s second power-lifting competidren (Adam has a tion was June 1, 2012 in Waterloo, Ontario. younger His squat was 325 lbs (147.5 kg), his bench sister) he press was 253 lbs (115 kg) and his dead lift loves sports of all kinds and has been playing was 407 lbs (185 kg) on teams since he was 4 yrs old when he Adam’s third power-lifting competition played Timbits soccer. He has played baseball every summer on a house league team was on February 17th in Paris, Ontario. There since he was 8 yrs old and the last few years he set 3 Canadian records for his weight catehe has also played on his high school team. gory including a 465 lb (211 kg) dead lift, a 275 Adam joined a youth bowling league at the age lb (125 kg) bench press and a combined lift of 8 and bowled every weekend up until this total of 740 lbs (336 kg) year. Adam enjoyed playing volleyball in public school, however, in grade 8 he suffered a Adam is on the Honour Roll in high severe knee injury during a volleyball game. school and will be heading off to University in September of this year. He has been acceptAlthough the injury healed, his knee still both- ed into Ottawa University where he wants to ers him especially when playing sports that study Kinesiology (Sports Physiotherapy). involve quick turns such as hockey or baseHe’s looking forward to continuing his training ball. Two years ago he began weight-lifting as while away at University and furthering his caa way of strengthening his knee. The fluid up reer in power-lifting.. and down motion of weight-lifting was good for his knee and he immediately fell in love with Adam’s parents, Scott and Heather Anderson, the sport. He is in the gym, training, 2 hrs a are extremely proud of his accomplishments day every day. Although he’s had no official and hoping to see him at the top levels of his training, a friend of his parents, Brad Lentini, sport one day. Adam has recently been sponwho is also an avid lifter, has been working sored by RescindX Apparel. with Adam, supporting him and helping him to realize his dreams. Brad and Adam are both strong advocates against using steroids or any type of performance enhancing drugs but prefer instead to use “natural” substances such as beets and spinach to increase their stamina. Adam is a youth worker at the local YMCA where he teaches sports to young children along with an “Iron man” program which introduces young boys to the world of weightlifting. He’s been employed at the YMCA for Strength From The Shadows

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spine (think upper back). For this to occur, a Why everyone should be doing the Turk- force couple must exist between certain muscles: our upper and lower traps, serratus anteish Get-Up rior, and lats. This force couple needs to Written by: Cassie Dionne, BPHE, occur throughout the entire overhead moveMScPT, Registered Physiotherapist ment or else the scapula won’t stay stable on Love it or hate it, the Turkish Get-Up (TGU) our thoracic spine. I know what you’re thinkis one of the best full-body, functional exer- ing – minor detail, right? cises that everyone should be including in Well… here is the thing. Once our arm betheir program, including strength athletes. Why? Well, the short-list of benefits gins moving overhead, there is a compressive force into the shoulder – a force that causes from performing the TGU includes: improved hip, thoracic spine and shoulder mo- the rotator cuff muscles to fire and create stability. This, is a good thing. We want this. bility, increased core strength, shoulder The problem is the rotator cuff muscles can’t stability, coordination, symmetry, balance properly fire and work to stabilize our arm if and proprioception. the scapula isn’t stable on the thoracic spine. And yes, I did say that was the short list. But If this is the case, our upper trap muscles if that alone isn’t enough to convince you, I compensate which can lead to increased risk of injury to not only the shoulder, but also to want to focus right now on your shoulder health, and why the Turkish Get-Up is one of the neck. the best exercises to do to keep your shoulder Although this all may seem quite technical, strong. the bottom line is maintaining this shoulder “packed” position is crucial to maintaining The beauty of the Turkish Get-Up is that it strong shoulders, and strong shoulders is critutilizes what we call “shoulder packing” ical in strength sports such as powerlifting. throughout its entire movement. So, you can understand why physio’s and Simply put, shoulder packing is “setting” the trainers coach shoulder packing for all overshoulder, or maintaining the proper position- head movements. But the thing is, because of ing of both the scapula on the thoracic spine muscle imbalances shoulder packing isn’t and the humerus in the shoulder joint while always easy and some people can have an extremely hard time with it. This is why the the arm elevates overhead. Turkish Get-Up is such a fantastic exercise, as it utilizes this shoulder packed position Confused? Let me break it down a bit: throughout its entire movement. This allows the necessary muscles to get stronger, as well For our arm to go overhead, the scapula (shoulder blade) must upwardly rotate while as re-patterning the movement so that musmaintaining a stable position on our thoracic cles are firing in the proper sequence.

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So, give it a shot. Grab a Kettlebell (or dumbbell if you donâ&#x20AC;&#x2122;t have access to Kettlebells) and follow these steps to greater shoulder health, and overall full body strength. 1.

3. 4.

5. 6. 7.

Lie on the floor, with a Kettlebell locked straight up in the air with your right hand. Your left arm should be out beside you and right knee bent. Using your left arm and right foot, push yourself off the floor and roll onto your left hip and left elbow. Push up to your left hand. Push your hips up off the ground, and bring your left leg back so you are in a half-kneeling position. (You should now have your left knee and right foot on the floor, and the KB should still be locked out overhead above you in your right hand). Lunge forward so you are standing. Reverse steps 1-5 until you are lying on the floor again. Make sure you look at the KB throughout this entire process

So, there it is. Simply getting up off the floor while supporting a weight locked out overhead. Seems simple, but trust me, it can make a world of difference to your shoulder health, full body strength, and consequently, your lifts.

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A RELATIONSHIP WITH POWERLIFTING

THIS IS JUST A LITTLE BIT OF WISDOM I WOULD LIKE TO SHARE WITH YOU THAT I'VE ACQUIRED OVER THE PAST 4&1/2 YEARS SHARING MY LIFE WITH A 100% COMMITTED HARDCORE POWERLIFTER. I KNOW SOMETIMES IN RELATIONSHIPS WE ALLOW FOR EACH OTHER TO HAVE “HOBBIES” THAT TIME AWAY THATS DEDICATED TO JUST YOURSELF TO RELAX AND UNWIND , BUT THATS NOT HOW IT WORKS WHEN YOU DATE A POWERLIFTER, POWERLIFTING IS NOT A HOBBY , ITS NOT A PASTIME , IT'S THEIR LIFESTYLE , NOT JUST A TRIP TO THE GYM TO JUSTIFY GUY TIME , ITS REAL AND CONSUMES A TON OF TIME IF THEY ARE COMMITTED ATHLETES , AND IT SEEMS THAT MOST THAT ARE INVOLVED IN THIS SPORT ARE JUST THAT ,,,,, COMMITTED !! MY FIRST EXPOSURE TO THE SPORT CAME WITH MEETING NATHAN ROBERTSON ,A SEASONED POWERLIFTER FROM NOVA SCOTIA . RIGHT OFF THE JUMP , FIRST CONVERSATIONS WE HAD SEEMED TO ALL BE SPOKEN IN A DIFFERENT LANGUAGE , PR’S, DE NIGHT, ME NIGHT , NOSE TORK , RAW , SINGLE PLY , DOUBLE PLY , SUMO STYLE , PULLING CONVENTIONAL ???WHAT?? I FOUND THE EASIEST WAY TO UNDERSTAND WHAT HE WAS TALKING ABOUT WAS TO MAKE MYSELF A PART OF THE POWERLIFTING WORLD . I HAVE TRAVELLED HALFWAY ACROSS THE COUNTRY TO SUPPORT HIM , I LEARNED TO HANDLE GEAR , WRAP KNEES , AND A TOUGH ONE , LEARNED HOW TO GET HIM IN AND OUT OF HIS BENCH SHIRT. LEARNED HOW TO STRAP UP THE SUIT FOR SQUATS , HELP WITH BENCH SET UP , AND ANYTHING ELSE I COULD DO TO SUPPORT HIM IN GOING OUT AND HITTING HIS GOALS , ATTAINING HIS TOTALS AND MAKING PR’S. NATHAN NOT ONLY IS A POWERLIFTER BUT ALSO IS PRESIDENT OF THE ONLY HARDCORE POWERLIFTING FACILITY ON THE EAST COAST . WITH THAT COMES EVEN MORE TIME CONSUMED BY THE SPORT THAN THE AVERAGE ATHLETE EXPERIENCES . AGAIN I FIND THE BEST WAY TO MAKE IT WORK IN A RELATIONSHIP IS TO ADAPT TO WHAT'S GOING ON AROUND YOU . I WORK ALMOST DAILY BALANCING BOOKS , CONTACTING SPONSORS , PLANNING FUNDRAISING , ASSISTING IN MANAGING EVENTS . WHEN WE DO HAVE EVENTS WHICH HAPPENS ABOUT TWICE A YEAR I FIND MYSELF COMPLETELY SUBMERSED IN EVERYTHING POWERLIFTING , I DO SCORING FOR EVENTS , WEIGH INS , DRUG TESTING , EVENT HOSTING , SET UP , JUDGING AND ANYTHING AND EVERYTHING YOU CAN IMAGINE THAT COMES ALONG WITH THE SPORT, I DO IT . I HAVE ALSO LEARNED THAT R&R MOMENTS COME FEW AND FAR BETWEEN WHEN YOU'RE DATING A POWERLIFTER , BUT HERE ARE A FEW THINGS I DO TO MAKE THOSE MOMENTS EASIER TO FIND AND KEEP TIME MANAGED APPROPRIATELY . LEARN HOW TO MAKE A SHAKE !! I KNOW IT SOUNDS TRIVIAL BUT MIXING APRE WORKOUT , POST WORKOUT OR PROTEIN SHAKE PUTS THE SAME SMILE ON HIS FACE AND ALSO JUST MIGHT BRING THAT EXTRA LOOK OF APPRECIATION ! COOK FOR HIM !! MAKE YOURSELF AWARE OF HIS CURRENT DIET AND F OOD SCHEDULE , MAKE HEALTHY MEALS , AND SIT AND EAT TOGETHER !! DOESN’T MEAN YOU NEED TO CONSUME 3

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STEAKS A DAY , SIMPLY MEANS YOU CAN GUARANTEE AT LEAST ONE MEAL A DAY THAT YOU WILL GET TO HAVE TOGETHER BETWEEN WORK AND GYM , BUT KEEP IN MIND , THE CONVERSATION WILL PROBABLY STILL BE ABOUT THE GYM OR THE NEXT MEET OR WHAT WEEK OF TRAINING THEY ARE ON , OR EVEN SOMETIMES ABOUT THE STOCK IN THE SUPPLEMENT CUPBOARD AND WHAT NEEDS TO BE REPLACED . AND TRUST ME THERE WILL BE LOTS OF TALK ABOUT THE NEXT MEET AND TRAINING FOR THE NEXT MEET , CAUSE THAT LADIES AND GENTS IS WHAT ITS ALL ABOUT . THE MOST IMPORTANT THING I CAN TELL YOU ABOUT MEETS/COMPETITIONS IS , GO, HANDLE GEAR , GET THEM DRINKS , CHALK THEM UP , SCREAM YOUR HEAD OFF IN SUPPORT WHEN THEY ARE ON THE PLATFORM , VIDEO ALL THEIR LIFTS AND IF YOU CAN VOLUNTEER AT MEETS HELD BY OTHER CLUBS AND TEAMS . THE SUPPORT IS ALWAYS APPRECIATED , BE AS SUPPORTIVE AS YOU CAN !! POWERLIFTING IS A SERIOUS HARDCORE SPORT FULL OF DEDICATED INDIVIDUALS , BE A PART OF IT , YOU'LL LOVE IT !!

TRAYCI METZGER

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Name: Barry Antoniow

Currently hold 16 National Records in 4 different weight classes.

Height:5’8” Weight: 195lbs gym weight, 182 lb competition (83kgs) Home Town: Eston, Saskatchewan Current Location: Vernon, BC Current Occupation: Non Profit / Association Management Consultant and Part Time Student

Canadian Powerlifting Union, Canadian Powerlifting Federation, Canadian Powerlifting Organization, Canadian Powerlifting Association, North American Powerlifting Federation, United States Powerlifting Federation, USA Powerlifting Association, American Powerlifting Association, American Powerlifting Federation and the International Powerlifting Federation.

Contests ■2013 Canadian Powerlifting Union National Championships, Vancouver, BC (April) ■2013 IPF World Open Bench Press Champion ships, Lithuania (May) ■2013 IPF World Masters Bench Press Champi onships, Prague, Czech Republic (June) ■2013 Ar nold Sports Festival, Columbus Ohio (March) New Canadian Record and World Record Attempt of 260.5kgs ■2012 Okanagan Powerlifting Strength Week end (July) Gold and 4 National Records ■2012 Alberta Provincial Championships (July) Gold and 2 National Records ■2012 International Powerlifting Federation How long have you been competing? World Bench Press Championships, Denver Colorado (May) Bronze Medal and 2 National I have been competing since 2005. Bench Press Records, Common Wealth Record ■2012 Canadian Powerlifting Union National Any current records or titles? Championships, Calgary (April) 3 Gold Medals 8x Canadian Bench Press Champion in the 82.5 and 4 National Records ■2012 Arnold Sports Festival, Columbus Ohio kg, 83kg, 90kg and 93kg weight classes. (March) I had the flu…bombed out but still took Provincial, National, North American, Common- a run at the World Masters Bench Record of 258.5kgs wealth and World Record Holder. How did you start competing in your sport: I just started to push myself to lift heavier in the gym; my goal was to incline press the 120lb dumbbells at the end of the rack. Then a bodybuilder in the gym mentioned powerlifting and I did an internet search on the sport. I went to the Toronto Open and won my first competition and got hooked or what we call in powerlifting “bite by the iron bug”. Just starting out I did 14 competitions in 18 months, I travel all over North Eastern Canada and the US.

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■2011 USPA Olympia Invitational Bench Press, 1st Place in the 181 weight class & 2nd overall Lightweight Men My first competition was the Toronto Open in 2005 and I surprisingly won….I have competed in over 30 competitions in the last 8 years and have over 20 Gold Medals. Your favorite type of training:

Top Diet Food: Greek Yogurt and Protein powder mixed and frozen. Mmmm good. Personal Favorite Gym Exercise: Let me see……ooooo the BENCH PRESS!!! And I like weighted dips too.

Training is a way of life and a discipline that once you’re bit with the “iron bug”, you forget about all other ways of training at the gym. Strength training is a unique focus and cannot be compared to the bodybuilding style of lifting weights. In the past I have used Westside Barbell philosophies, Metal Militia Bench technique and Russian Volume . But I have taken on Michael Souster of Peak Power Sport Development as my strength coach. He has changed my training for a proper periodization to peak at the right time.

What’s in your duffle or training bag? You will find, Purple K Reps, wrist wraps (2 or 3 pair), video camera, chalk, bands, sling shot, a bench shirt and belt.

Supplement and Nutrition: I am a Fusion Bodybuilding Supplements Sponsored Athlete. I couldn’t survive without FUSION SUPPLEMENTS: FUBAR, PURPLE•K, PURPLE K REPS, AGENT•M BCAAs, GLUTAMEND, fish oil, Strongman (multi Vitamin), ON Protein, Vitamin D, C, Cold Fx and ammonia caps. Top Cheat Food: My top cheat meal is sushi and Pho soup.

Outside of gym time, what do you like to do? I am a part time student, so I am studying accounting, Management, IT or grant research. Most irritating training or pet peeve: It irritates me to hear gym rats make claims about how much they can bench and never back up what they say. As I call them out all the time. Who do you look up to in the sport? At the beginning of my powerlifting career I idolized Ed Coan and George Halbert. The people I owe the most to are my training partners Jason Platts, Chris Yantha, Art Chan, Kevin Lutz and Tony Tomra.

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Anything else you would like to pass on to our readers? Powerlifting training is about an objective way of being better. You can measure your personal success with how much you can lift and the increase in your max effort and competition lifts. My ultimate goal is...To be in the top 3ranked in the world by 2014 and to hold every 82.5 – 93kg Bench Press Record in Canada, in every Federation. You don`t need steroid to be strong or big, you just have to train hard, know your body and eat clean. “If you want a big bench you need big triceps.” “The bench press really is the king of lifts.” “The gym is for training and not a social event.”

The powerlifting family is a unique group of people. It doesn‘t matter where you go in the world: you can always find a powerlifter who is willing to train with you as well as help you out at a competition. The sport of powerlifting is about doing the best you can; even your competition wants you to do well. The other thing that is really great about powerlifting is you are usually stronger than guys that weight 100lbs more than you in the gym. Contact and website info: Barry Antoniow Vernon, BC bantoniow@hotmail.com www.ironworkspowerlifting.com www.ottawastrong.com www.barryantoniow.com

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