MAGAZINE

ISSUE 1, VOLUME 1 FALL 2009

PUBLISHER Andee Bell 530-661-7585 PowerMagazine@ymail.com

Welcome!
Welcome to the new POWER magazine. Mark and I are hard at work on the first issue and we hope you enjoy this sneak peek. To kick it off, read about how to prepare for the rigors of powerlifting in a feature you will only find in this special preview issue, Building Young Beasts Through Powerlifting, by the Underground Strength Coach, Zach Even-Esh. This sneak peek of POWER also includes an excerpt of Marks interview with the legendary Ed Coan (p10), one of the strongest lifters the world has ever seen. A preview of 10 Tips to a Huge Squat (p20) reveals the squatting secrets of Scott "Hoss" Cartwright, who squatted 1,160 at the SPF Pro-Am in Ohio. Read the full versions of both articles in the premier issue of POWER, out November 2009. POWER is a manual on how to get stronger. Every issue will provide you with information about how to train smarter, improve your lifting techniques, use equipment properly, prepare for competitions and much, much more. Powerlifters are the strongest, most interesting men and women in the world and we want to help you get to know them. Check out our Advisory Board (pp8-9). These are some of strongest lifters competing today and they will contribute to every issue of POWER. With their help, along with many others, we hope to make you a better, stronger, smarter lifter.

EDITOR-AT-XTRA-LARGE Mark Bell SuperTrainingGym@me.com MANAGING EDITOR Heather Peavey ASSOCIATE EDITOR April Donald ART DIRECTOR/PRODUCTION Paul Graff paul@graffixdesign.com

SUBSCRIPTION RATES:

US Addresses . . . . . . . . . . . . . . .$29.00/1 year US Addresses . . . . . . . . . . . . . .$49.00/2 years International Addresses . . . . . . .$65.00/1 year International Addresses . . . . .$115.00/2 years
SUBSCRIPTIONS AVAILABLE AT

www.SuperTrainingGym.com or www.Amazon.com
POWER Magazine (ISSN 2150-5411) is published bi-monthly by Power Media. POSTMASTER: please send address changes to POWER Magazine, 609 Crystal Springs Dr. Woodland, CA 95776 POWER Magazine is trademarked by Power Media 2009, All rights reserved.

Thanks for reading,

Andee Bell
PUBLISHER

Mark Bell
EDITOR-AT-XTRA-LARGE

Cover Illustration by Sheri Greves-Neilson, Source Material by Marty Gallagher

POWER MAGAZINE PREVIEW 2009

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Editor's Note
A welcome note from Publisher Andee Bell and Editor Mark Bell

Advisory Board
Meet the contributors to POWER magazine. Mark Bell interviews the Legendary Ed Coan

10 One-on-One with Ed Coan 14 Building Young Beasts Through Powerlifitng

By the Underground Strength Coach Zach Even-Esh

20 10 Steps to a Huge Squat

By Scott "Hoss" Cartwright

21 Upcoming Issue of POWER magazine

A look at the premier issue of POWER out November 2009

22 Get to know...Stan Efferding

Pro Bodybuilder, Powerlifter, and Strong as Hell

10

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ADVISORY BOARD

Meet POWER Magazines Advisory Board

POWER Magazine is proud to be working with these accomplished lifters and strength coaches. Articles from our advisory board will appear in every issue of POWER magazine. If you have any questions for our board, please email them to powermagazine@ymail.com. Please include the name of the board member that the question is for in the subject line.

SCOTT HOSS CARTWRIGHT Scott is an Elite powerlifter and has totaled Elite in four weight classes. His best total to date is 2,625 lbs in multi-ply and 2,469 in single-ply. His best single-ply squat is 1025 lbs and 1160 in multi-ply. Prior to powerlifting Hoss played college football at Cal-Poly and went on to play rugby in Asia. He played for the Hong Kong National Rugby team. Hoss trains at Super Training Gym in Sacramento, CA.

ROB LUYANDO Rob has been in the game for over 17 years and has held All-time world records in 220, 242, 275 lb weight classes in the bench press. Best lift to date is 948 bench press. Rob is sponsored by MHP (GetMHP.com), Overkill Strength Equipment, and Super Training Gym. Rob is also available for online consulting.http://supertraininggym.com/cons ulting/benchconsultingwithrob.html

MIKE TUCHSCHERER Mike is an accomplished powerlifter with 12 years experience training and researching the best training methods in the world. Mike has competed in raw and single ply competitions. He represented the USA and won the gold medal at the 2009 World Games. His best lifts in IPF competition are a 903 squat, a 644 bench press, an 826 deadlift and a 2342 total in the 275 lb weight class.

ZACH EVEN-ESH Zach is a Performance Coach for athletes and the owner of The Underground Strength Gym in Edison, NJ. You can find Zach's articles in magazines such as TapOuT, Men's Fitness and Muscle & Fitness. Zach's gym is quickly becoming the hub for Strength Coaches around the world to learn how to turn their passion for Strength into a full time profession. For more information visit www.ZachEvenEsh.com

LAURA PHELPS Laura represents Westside Barbell in Columbus, Ohio and is coached by her husband Shane, and legendary strength training coach Louie Simmons. She has broken All-Time World Records 20 times in her four year career. She currently holds All-Time World Records in the Squat at 165 pounds (740 pound squat), and at 181 pounds (770 pound squat). She also holds the AllTime World Record in the Bench Press at 165 pounds (465 pound bench press), and at 181 pounds (500 pound bench press). She currently holds the All-Time World Record in the Total at 165 pounds (1720 pound Total), and at 181 pounds (1770 pound Total). She holds the highest pound-forpound Total in history, as well as the highest total of all-time by formula, making her the strongest female powerlifter in history.

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GENE RYCHLAK (RICH-LACK), JR. Gene is the first man to bench press 900 and 1000 lbs, first to lift over 1000 lbs in two different disciplines (squat and bench), and the first active competitor to be inducted into the Powerlifting Hall of Fame (York Barbell, York, PA). Gene has over 27 years oflifting experience, 12 years in meet promotion, has been sponsored by Inzer Advance Designs for the past 7 years, and is the IPA (International Powerlifitng Association) Vice President. Gene trains at Southside Iron, 1901 S. 12th Street, Allentown, PA 18103. For more information on Gene, upcoming meets, and Southside Iron visit www.RychlakPowerSystems.com. For more on the IPA go to www.IPApower.com.

JESSE BURDICK Jesse Burdick has spent the last decade working as an NSCS Certified Personal Trainer and Certified Strength and Conditioning Specialist. He is a licensed massage therapist, as well as an Active Release Techniques Level II specialist, making him one of the most sought after rehab/prehab consultants in strength sports. Jesse was an NCAA Division I baseball player and has competed at the semi-pro level in Canada, Upstate New York, and California. Currently Jesse competes as an Elite level powerlifter in two weight classes, is an amateur strongman, and also runs the Prevail Power Team out of ReActive Gym in Pleasanton, CA. His best lifts are: 903 lb Squat, 585 lb Bench and 711 lb Deadlift. Check out www.reactivegym.com and www.prevailfitness.com for more info on Jesse!

PREVIEW 2009 POWER MAGAZINE

Huge Squat
SCOTT HOSS CARTWRIGHT

Steps to a

10

My name is Scott Hoss Cartwright. My best squat is 1,102 lbs. (APF) in multi-ply and 1,025 lbs. in single ply (USPF). Listed below are the top 10 most important keys to a huge squat, as I see them. You may not agree with me, but for me these are the important keys to my squat success. CULTIVATE FEARLESSNESS. Plenty of people say they need to feel the weight on their backs before a meet so they are conditioned to it. Well, I have found that it doesnt matter how conditioned I am; the squat is always heavy. This means that when the weight is on your back in a meet or training, you must understand that its heavy. HUGE SQUATS REQUIRE FEARLESSNESS. The squat is such a mental movement that to be successful, I need to put fear aside. We have all seen videos of the damage that can happen when a squat goes bad. These images are in our minds and can, on occasion, create some fear. But there is no room for fear in the squat, and thats why when I am under the bar I need a no-fear attitude to go big! TRAIN AGGRESSIVELY. Most people develop some sort of training plan 10 to 12 weeks out from a meet. But if I am going to put into a motion a squat training plan, then I also plan to adjust to that plan if squat training is getting easy. You may need to adjust your training, as well. It usually takes an act of god to get me to back off my squat training. For my training partner, Mark Jackass Bell, and I, backing off training is a sign of mental and physical weakness. It happens, but the reasons need to be huge. I need to be aggressive when training, and this sometimes requires some pain.
To read the full version of Scott "Hoss" Cartwright's article on how to get a HUGE squat, go to www.SuperTrainingGym.com and sign up for POWER magazine! The premier issue is out November 2009.

Young Beasts Powerlifting

THROUGH
BY ZACH EVEN-ESH

BUILDING

Training high school athletes has become quite popular among high school athletic coaches. Unfortunately, not much thought is placed into building these athletes into Beasts. Powerlifting is awesome for developing strength and speed and adding muscle, but the majority of high school athletes are too weak to perform any of the three big lifts properly, due to their lack of muscle and strength. Just like children attend pre-school, then elementary school, then middle school and so on, an athlete must go through training phases to prepare them for the rigors ahead. If these phases are skipped, athletes can expect injuries, poor technique, lack of progress and disappointment. A well-planned physical preparation program will also prepare athletes mentally for what is ahead, and give them the confidence to control the weights when the time comes.

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These are some of my favorite movements for building young athletes up physically and mentally, and readying them for powerlifting. Aside from the amazing results young athletes can experience with General Physical Preparation (GPP) Phases, another plus is that the following sample movements can be performed in large groups with minimal equipment. Sled Drags. This exercise is extremely powerful, and easy to teach and learn. The movement is easy to coach, easy to learn and yields a high return in results. Drag the sled forward, backward and sideways. Pull the straps hand over hand to simulate rope climbing. You can sprint and even bear-crawl with sleds. This is the answer for improving overall conditioning, leg strength and even mental toughness. Push-ups and pull-ups. These two moves are an old standby, yet I have seen countless varsity football players unable to perform even one pull-up or five perfect push-ups. Young athletes should perform these movements while training and also as homework. They should perform several sets of each exercise several times a day,

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Young Beasts Powerlifting

THROUGH

BUILDING

three to six days a week. This allows each set to be practiced when fresh, creating better focus and better technique. This perfect practice is a very powerful way to improve strength in these movements. Remember, strength is a skill. To become stronger, one must practice regularly. Advanced athletes can perform these movements with added chain weight. Carrying. The kids who grow up on farms performing manual labor day in and day out are often standout athletes. Why?

Because they became strong as hell lifting, carrying and throwing hay, bags of animal feed and stones. Each manual labor movement requires the athlete to perform a squat/deadlift motion or a power clean. Its only one rep at a time, but each rep adds up, day after day, month after month. Make a few sandbags, find some old stones and get some old dumbbells. Its time to hit farmer walks and carries of all sorts. Perform a perfect rep to pick up the weight and a perfect rep to return the weight to the ground after carrying it for distance. Animal walks. Movement of all sorts and types is critical for the development of an athlete. In training, they should jump on and off various objects, sprint across and up various surfaces, perform partner movements such as the wheelbarrow or hand walking, jumping rope and more. All day young athletes sit on their asses, thanks to this era of computers and technology. In training, I want to see them move the way wild animals move. This is especially powerful for the development of speed, lower body strength, and power and upper body strength a conditioning. Before you decide to implement the squat, deadlift and bench press, or even the variations of the Big Three, make sure youve built a solid foundation. Remember, if you want to be as strong as a house, you better have the foundation first! Zach Even-Esh is a performance coach in New Jersey. He owns The Underground Strength Gym. For more information visit www.ZachEven-Esh.com.

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One on One with

Ed Coan
BY MARK BELL

Ed Coan entered his first powerlifting competition at 16 years old, he went on become one of the best (if not THE best) powerlifters in the world. Here is part of my conversation with The Legend, Ed Coan.

MARK: Lets talk some shop here. How in the hell did you build such explosive power that you were able to Deadlift RAW sumo so well? You had a 901 Deadlift at 220 lbs, 859 at 198 lbs and the list goes on and on. What kind of training were you doing to build up such strength and precise form? ED: Raw? I had a belt on! I found a deadlift style that fit me and I worked the shit out of it. I would try to make myself tight by grabbing the bar, taking all the slack out of it, and would pull myself into the bar until I couldn't get any tighter. I

did that for the squat too. I also did a lot of sets of 5 reps, experimented with what assistance work helped the most, and killed it. MARK: Your 1st 2400 lb total was done with a RAW deadlift, a RAW bench and a Single-ply squat? ED: Yes, it was at the 1991 Nationals in Texas. I weighed in at 218 lbs with 2 hr. weigh-ins. It's just the way it was done back then. You didn't give it a second thought. MARK: What was the break down for that 2400 lb total? ED: 959 Squat (missed 986), 545 Bench, 898 Deadlift (weighed out to 901). I missed 920+. MARK: Give us 3 quick tips that we can all use, regardless of what federation we prefer. ED: 1.Technique. 2. Don't over train. 3. Create small goals for each training cycle. It cracks me up when a guy does a big lift and everyone says he's good for a hundred more pounds within six months.

To read the full version of Marks candid conversation with Ed, check out POWER magazines premier issue, out November 2009.

PHOTOS COURTESY OF CSS PHOTO DESIGN

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A STEP ABOVE THE SHIRT THATS ALL THE RAGE IN POWERLIFTING. THE RAGEX IS THE SENSATIONAL SHIRT THATS HELPING POWERLIFTERS SWEEP THE EARTH WITH MASSIVE BENCH PRESSES. THE RAGEX IS A STEP ABOVE ALL ROUND-SLEEVE BENCH SHIRTS IN CLEAR QUALITY AND EFFECTIVENESS. THE RAGEX IS THE MOST AMAZING POLY BENCH SHIRT IN THE HISTORY OF THE GAME.
Extra Reinforced front shoulder seams add support and security for this radical design. Thicker, Extra Reinforced neck. The combination of several new contours built into the pattern complements the already super RageX system. SOLID SEAM technology keeps the sleeves where they are supposed to be, working in unison with the body, not jittering or faultering with the bar. You will increase your bench press and keep it safe to boot. Proven in numerous world records. RAGE X IS FOR EXPERIENCED BENCH PRESSERS ONLY PLEASE! RageX goes into new territory where unbelievable results from a poly shirt happen. The RageX will continuously amaze you at how much you can bench press. Bench pressers report regularly how much fun the bench press has become for them because of this amazing bench press shirt. The increased weight you will bench press will take practice to become accustomed to. Strength gains will result from handling the increased weight. Confidence will rise from one training session to the next. The RageX is the bench shirt for those who want an immediate step up to stratospheres of bench press power because it is a MORE AGGRESSIVE design than any other company knows how to make. This is not only about sleeve angle and elementary things such as that. It is about hundreds of details creating a cumulative effect that is undeniably the best. The most Quality and Results are yours in the RageX. Stretchy-Back makes RageX more effective and easier to get into. It allows the lifter to custom-fit on the spot by allowing the neck to be lowered down the body and the sleeves to be lowered down the arms. The fitting adjustments allowed by the Stretchy-Back provide the effect of an Open-Back but with a back that is completely enclosed. The Stretchy-Back fabric also breathes easier, creating comfort. RageX in DOUBLE LAYER. Go Double Layer and increase the longevity and comfort of the RageX bench shirt. Or choose Single Layer for single-layer competition restrictions. Guaranteed. Absolutely guaranteed you will bench press more than in any other round-sleeve bench shirt.

THE FIRMEST, BEST BELT IN THE WORLD WITH UNMATCHED BUCKLE STRENGTH. AVAILABLE IN ONE OR TWO PRONG ZINC PLATED STEEL, SEAMLESS ROLLER BUCKLE.
All Inzer Forever Belts are one solid thickness of the finest, select, exclusive leather. It is not layers glued together cheaply to make thickness as some other brands that can come loose years later. There are no compromises in quality in the Forever Belt . Seamless, zinc plated steel roller buckle is unmatched in strength and durability, and it looks great. The buckle prongs do not waver back and forth. They slide one direction into and out the selected prong hole. This makes it easy to place the prong in the hole, saving you time when getting ready to lift. Six rows of lock-stitched, corrosive resistant, hi-density nylon. The edges of the belt are finished with refinement but not rounded. Rounding of the edges lessens the effective width. Therefore the complete competition legal width is maintained in the Forever Belt . Finished with top quality, fine suede providing non-slip surface. Does not turn soft and fold over as another brands belt tends to do. Conforms to your body shape over time and forever stays rigidly supportive. High compression riveted with the same rivets as used in the Space Shuttle program. Not bradded. Will never come loose. Tongue loop is riveted instead of sewn providing further security. Closer prong holes for more choice in precise fitting.

PREMIER ISSUE OF

NOVEMBER 2009

One on One with Ed Coan

BY MARK BELL

Q & A with the legendary Ed Coan.

10 Steps to a Huge Squat

BY SCOTT CARTWRIGHT

Learn how to add pounds to your squat with these ten steps by one of the world's best squatters!

Practical Powerlifting
BY MIKE TUCHSCHERER

The 2009 World Games Gold medalist

Training Tip of the Month: Boards

BY ROB LUYANDO

Use Em or Lose Em? Rob discusses the pros and cons of using boards in bench press training

Tips on Opening Your Own Powerlifting Gym

BY MARCUS WILD, OWNER OF WILD IRON GYM

Lose Weight, Not Strength

BY IFBB PRO-BODYBUILDER STAN EFFERDING

One to Watch:
Janet Loveall

Rant of the Month

BY GENE RYCHLAK

Get to Know
Shannon Hartnett

Stan Efferding
1. What is your idea of perfect happiness? 2,250 lbs RAW/Qualify for Mr. Olympia 2. What is your greatest fear? Anything less than that!! 3. What is the trait you most deplore in yourself? I'm weak 4. What is the trait you most deplore in others? When Im dieting for a competition and they eat ice cream in front of me, WTF!! 5. What is your greatest extravagance? Strawberry Shortcake at Cheesecake Factory. Just don't share one with Mark Bell, he has no concept of what HALF is!! 6. What is your current state of mind? Hungry 7. On what occasion do you lie? If it's a lie to say your max bench is the one you did in the gym, wearing elbow wraps with a huge bounce with your ass so high you could drive a truck under it, then a spotter picks it off your chin (and there's no video to prove otherwise) then on every occasion when someone asks me how much I bench, I lie. 8. What do you most dislike about your appearance? No matter how much pizza and ice cream I eat, I just don't seem to be able to grow one of those big round pregnant looking Santa Clause bellies that all the guys at Super Training Gym are sporting. Those are sexy!! I think that's why they get all the girls!! 9. Which living person do you most despise? No room for that in my life. 10. What do you most value in your friends? When they have stuff I can borrow. The best friends have the most stuff!! 11. What or who is the greatest love of your life? What: I love training. Who: I have many including my family and friends. Grateful for all of them. 12. When and where were you happiest? Never been happier. 13. If you could change one thing about yourself, what would it be? I'd relax a little, but not yet, there's so much more to do, not getting any younger over here!! 14. What do you consider your greatest achievement? Reaching my goals. There's always new goals so the greatest achievements are always ahead of me. 15. Where would you like to live? In my house. I've been living out of hotels and haven't been home in months!!
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Get to Know

16. What is your most treasured possession? My IFBB Pro Bodybuilding Belt given to me by Flex Wheeler. I trained for 24 years for that. 17. What is your favorite occupation? Unemployment!! 18. What is your most marked characteristic? The noises I make when I'm lifting. 19. Who are your favorite writers? All the fans who write about my videos on the forums. Now that's some good literature!! 20. Which historical figure so you most identify with? I don't make any comparisons, I'm just me. 21. What is it that you most dislike? Steak and Rice, ugh!! 22. What is your greatest regret? No regrets, we learn from our mistakes. 23. What talent would you most like to have? Remembering names. The comedians at Super Training Gym let me call people by the wrong names for a week while they goofed on me. Ha ha, very funny A-holes, hey, there's a name I can remember, A-hole!!! 24. How would you like to die? Happy 25. What is your motto? Die Happy 26. Which living person do you most admire? My pops, always the voice of reason. 27. What is a quality you most like in a woman? Honesty. 28. What is a quality you most like in a man? Huh? Who wrote this question? Dammit Mark!! F'n Fruitcake!! 29. Who is your favorite hero of fiction? Johnnie Jackson, "World's Strongest Pro Bodybuilder". Now THERE's some fiction!! 30. Which words or phrases do you most overuse? Nothing that makes sense, just lots of grunting. 31. If you were to die and come back as a person or thing, what do you think it would be? A hydraulic wench. Then nobody could out-lift me! 32. Who are your heroes in real life? My folks. 33. Favorite movie? Bigger Stronger Faster 34. Favorite lifter? Ed Coan