davedraper.com home

First Things First

Before you get distracted by all the great options you're about to find here, please sign up for Dave's free weekly newsletter so he can continue to encourage and motivate you toward your fitness goals.
Enter your email address here:
Chris M writes:
"You blend plain-spoken wisdom, motivational fire and wry humor into a weekly email jolt that leaves me itching to hit the gym. Whether I'm looking for workout routines, diet tips or a friendly kick in the butt, the Bomber comes through every time." ... Read more...

Vince Gironda: Iron Guru — Secrets of the Wild Physique

Love him or hate him, you can be certain a conversation about Vince Gironda and his training methods and nutrition philosophies will give voice to the wallflowers. So, what about it? Let’s talk! Here’s our jump off point: a book review discussion of Vince’s Unleashing the Wild Physique.

I do think we’ll be able to crank out a good discussion. There’s a lot of variety in this material, and should be something unusual for everyone. Grab the book and start reading — it’s an easy read, lots of pictures and commentary, and includes Vince’s thoughts that were at the time radical, but have now become mainstream. We’ll even try to sort out which of the Iron Guru’s principles failed completely over time, something that may save you some training time that could be used differently.

Gironda's Wild Physique

The original self-published The Wild Physique is available for $25 through IronGuru or at Vintage Muscle Mags, and the identical Unleashing the Wild Physique re-published by Robert Kennedy is available at Amazon, $27. Those who don’t want to buy the book will be able to find an interesting topic starter from the online articles at IronGuru, or from the generous guys over at the Vince’s Gym Forum, such as from pages like Vince Gironda’s Inside Tips or Vince Gironda’s training secrets.

Or simply respond to the threads that have been started earlier this week. You’re welcome to add your thoughts or ask the questions you’ve always wondered about Vince’s gym, the Iron Guru, his training and nutrition philosophies or the guys who trained at Vince’s. I’m unclear if any women trained there; we’ll ask the Gironda experts in the Wild Physique forum and find out.

Recently in the forum we discussed Bill Starr’s The Strongest Shall Survive and Rob Faigin’s Natural Hormonal Enhancement, and were happily able to get input via Q&A from both authors. Next up, the forthcoming revision of Mark Rippetoe and Lon Kilgore’s Starting Strength, due out this summer.

Let’s head on over to the new Gironda’s Wild Physique review forum and stir up some dust.


AOBS Dinner — 2007 Notable Attendee List

So, I copped the text for the MC’s “in the audience” segment for ya. I see a few notables missing that were highlighted previously in the Memories of the 2007 AOBS Dinner post — not many, but a few. No worries, we already got a look at them earlier, eh?

The text used by the announcer follows.

I am your MC for this evening, Steve “The Mighty Stefan” Sadicario.

At our dais this evening:

  • IFFB Mr. Amercia, Mr. Universe and Mr. World, and one of this evening’s honorees – “the Blond Bomber” Dave Draper
  • 2-Time Olympian, 8-Time National Weightlifting Champion, World Championship medallist, our 2nd honoree this evening - Mike Karchut
  • Coach, Administrator, Newsletter Publisher and All Around Strongman - Bill Clark
  • Mr. America and Mr. Universe - Joe Abbenda
  • World Powerlifting Champion, World Recordholder and World Strongest Man Winner - Don Reinhoudt
  • Legendary strongman and 102-year-old miracle man - The Great Joe Rollino
  • The legendary grandmaster of strength - the incomparable Slim “The Hammerman” Farman
  • Bodybuilder, renaissance man and AOBS chronicler - Dr. Ken Rosa
  • Artist extrordinaire and artist for more Iron Game Notables than any other man living - Jim Sanders
  • World Renowned Weightlifting Coach and York Barbell historian - Dick Smith
  • Mr. America and Health Club Industry Legend – Red Lerrille
  • Natural Bodybuilding Promoter and one of the AOBS’s most popular speakers - Fred Yale

In our audience tonight we have with us:

  • Our official photographer, videographer and all around Iron Man for the AOBS – Iron Mike D’Angelo
  • Steel Bar Bending Strongman and artist – Erik Vining, who will be performing for us tonight
  • Multi-time National Weightlifting Championship medalists – Ericka Dice and Ed Herger, who will also be performing for us tonight
  • Former National Weightlifting Champions - Pat Omori, Fred Schutz and Sam Bigler
  • 3-time Chinese National Weightlifting Champion and Asian Games champion – Joe Yu
  • The man regarded worldwide as the golden voice of bodybuilding, Mr. Olympia announcer - Len Bosland
  • Multiple National Champion, Olympian and the only American under 242 lbs to Clean & Jerk more than 500 lbs - Mark Cameron
  • Son of the immortal Mighty Atom - Mike Greenstein
  • Strongman, Motivational Speaker and AOBS Multimedia Coordinator - Russell Jones
  • 28-time national masters weightlifting champion - C Jack Lano
  • Squat lifting pioneer - Julian Levy
  • Daughter of Leo Murdock - Rosemary Miller
  • Strongman Performer – Stan “Stanless Steel” Pleskun
  • Renowned Iron Game publisher - Denis Reno
  • Former Mr. America competitor - Joe Marino
  • Masters Bodybuilding champion - Reg Faust
  • Rising Stars of Strongmanism - Pat Povilaitis and Steve Weiner
  • Teenage Mr. USA - Steve Borodinsky
  • Strongman and videographer - Lou Tortorelli
  • Strongman, Strength and Wrestling Historian and loyal supporter of the AOBS - Tom Townsend
  • Strongman and photographer - John Varrone
  • The Master of Stonelifting - Steve Jeck
  • World and Olympic Champion – Isaac Berger (expected, but unable to attend at the last minute)
  • Mr. American and Mr. Universe - Boyer Coe
  • IFBB Mr. American – John Decola (expected, but unable to attend at the last minute)
  • Probably the greatest father and son weightlifting team in the history of US weightlifting - National Champion, Fred Schutz and his son, 9-time National Champion and 2-time Olympian – Richard Schutz
  • World Championship Team Coach – Lou DeMarco
  • Publisher of “Mr. Weightlifting” the biography of Norb Schemansky - Del Reddy
  • 4 Time National Weightlifting Champion, World Championship medalist and 2-time- World’s Strongest Man Winner – Bruce Wilhelm

“AOBS would also like to thank our loyal sponsor - Iron Grip Barbell Company, whose representatives could not be with us tonight, but who have generously supported our organization for many years.”

Laree back for just a sec… Remember last week I told you about John Wood’s strongman feat at the afternoon show? I didn’t find a picture of it (in the show, John ripped a phone book while Pat stood atop), but this is sort of what it looked like.

John Wood

I grabbed the image (stole it actually) because it may not be at the top of the blog page when you get around to following this link over to the Bodyweight Basics blog page.

Ouch! These guys are crazy, man.


Memories of the AOBS, 2007 — Barbells, Benders and Grippers

Our first steps through the Saddle Brook, New Jersey, Marriott lobby toward a Friday afternoon lunch set the stage for the weekend as we were greeted with a “Hey, Dave!” and the excited chattering of Lou Mezzanotte, who writes those great Legends articles for Bob Kennedy, Iron Mike D’Angelo, the eager 102-year-old Joe Rollino, Fred Yale, the announcer who was to introduce Dave at the Awards Dinner the following night, and his good-spirited young sidekick, pro wrestler John Brooks, Al Santos and his wife, Olga, then Dave and Julie Hartnett, and so it continued hour by hour through the long reunion weekend.

Each trip through the lobby crammed additional new friends, a substantial list of barbell enthusiasts, many well known, and equally as many unknown, deceptively strong and pleasantly humble.

Here at IronOnline we enjoy a breadth of experiences and interests in the forum, yet most of us have little knowledge of the greater reaches of the Iron Game. Many of the AOBS attendees live in the niche areas where the average IOL reader probably doesn’t venture, so let’s bump around the ‘net a little and get to know some folks who were part of the Jersey connection last weekend.

The Marriot hotel lobby buzzed Friday night as the collection of personalities grew. A casual half hour chatting with Fred and John suddenly expanded to include Mike Corlett and his son, Andy, Del Reddy, the publisher of Norb Schemansky’s biography, “Mr. Weightlifting,” William Moore, one of the first to create a collector’s exchange, Robert Francis and David Landau, portrait artist Jim Sanders, who would present Dave with a painting Saturday night, Rick Perkins, Reuben Weaver, Howard Havener, and on and one until eventually I stood to the side simply to watch and grin at the rising energy.

Literally hours passed between the time we set out for dinner and the point when Mike D’Angelo pushed me toward the dining room, “Get in there before it closes; I’ll send Dave… Artie would never forgive me if I let youse two miss dinner.” What a gem, that guy!

Shoved through the crowd, I pretty much stumbled into Dr. Ken Leistner’s pal from the early Nautilus days, Coach Kim Wood, his son John Wood, a renowned grip and strength artist in his own right, plus their traveling companion, an old internet friend of mind, Superstrengthbooks.com publisher Bill Hinbern. So… we mostly invited ourselves to dinner with them, after which Coach picked up the tab. Not that we suckered him into it, no way. In fact, after an hour of non-stop storytelling by this master, we’d have paid and still owed him one.

Eventually the restaurant staff began to vacuum under our table, absolutely time to go. Passing back through the lobby, we enjoyed our first of several episodes with Slim “The Hammerman” Farman, a strongman entertainer who built his great strength busting rock during his 50 years of quarry work.

By then tired enough to drop on the marble floor, I was still pumped at the sight of Norm Komich and his son, Jon, two gems of the Iron Game, and even today I get a grin at the memory. It was Norm, many of you will remember, who provided E! TV with much of the ’65 and ’66 footage of Dave’s competitive wins for the True Hollywood Story episode, that same footage you can get from Norm for a nominal fee, and which includes many other priceless memories on film.

Saturday’s events opened with a group of collectors and iron history enthusiasts sharing stories, exchanging ancient books and carefully preserved magazines – even some old bits of wood and metal were swapped with glee. Muscle Museum Forum publisher Mike BonDurant presented his Charles Atlas collection, then corralled the loosely organized historians for a bit of give and take.

Kicking in well for Mike were Carl and Audrey Linich, Rick Perkins, Howard Havener, Reuben Weaver, Don Reinhoudt, Joe Molino, Mike Greenstein (son of Joe, The Mighty Atom), along with another couple dozen participants. The collector’s meeting eventually morphed into a bodybuilding seminar by Mr. America Joe Abbenda, one truly terrific guy, whose seminar was the talk later at our dinner table.

It was here Dave and I began to meet up with our IronOnline pals that throughout the day eventually included Bryon Chandler (ccrow) and the owner of his Scranton gym, King Joe, Steve (bug), and later Dave’s old friend, Richie Pawliak, Joe Matrisciano, Paul Hogroian, Barney and Conor Shannon, Ed Fox, Ardena Busby, Phil and Cecile Nower and Tim Koenig, plus others mentioned earlier as well as our pals from the Leistner’s day-after-Christmas dinner, Jack Lawrence (whom many readers will remember as Dr. Ken’s Life in the Loft lifting partner), and his sidekick, Barney Shannon. Our excited chattering carried on too long and the restaurant closed, too late for lunch. Luckily, Bob and Linda O’Leary were quick with a gift box of Muscle Sandwich bars to tide us over quite tastefully. You might even say we scarfed those right down.

As the afternoon passed, the entertainment grew in size, passion and power. You see, Artie talked Slim into creating an outdoor feats of strength display to showcase the next generation of showmen (alas, there were no women), a session they call “The Emerging Stars.”

And this is what we saw:

~ Tom Hermansader, an artist by day, bender by night, who after a fairly recent start at this, bent a 60-penny nail and a drill bit and broke a #10 jack chain with a chest expansion belt.

~ Luke Whippo, who first did a combination feat with two 53-lb kettlebells looped with a strap in his teeth as he bent a carriage bolt by hand, followed by bending a 1/2×48″ piece of rebar across the bridge of his nose, which he then scrolled into double circle.

~ Tommy Heslep, after bending a 10×3/8” spike, proceeded to crush the contents of a 5-lb bag of potatoes, one potato in each hand, arms outstretched. Slim said it was to be a 15-second event; as far as I heard, no one with a watch thought to time it. However long it took, it was pretty amazing to see.

~ Steve Weiner, whom, along with his pal, Pat Povilaitis, you may remember from Dr. Ken’s charity event, during which they bent all variety of hardware for charitable donations. This day, Steve was to roll an 8” frying pan inside of a 10” one. That was one cool feat.

~ John Wood… well… to speak of amazing, this was phenomenal. Let’s see if I can set this up so you can visualize it. Big John hits the deck, flat on his back, then bounds up into a full neck bridge. Once up, he tenses, and holds as Pat Povilaitis steps high to stand upright on John’s stomach. Still in a bridge position, with Pat standing on his abdomen, John reaches behind his head, grabs a 2-inch phone book and rips it in half. Pat steps off; John pops up like nothing happened. Incredible.

~ Greg Matonick followed that with a bit of teeth bending, first bending a quarter not once, but twice — a quarter bent on two sides using his teeth as a vice and his fingers to bend. I’m not kidding; I have one sitting here on my desk as proof. A 60-penny nail was next on the teeth-bending agenda, and he bent it good.

~ Sonny Barry bent a 12” long, ½-thick carriage bolt, then bent a 1/2 x 3/4” square 28″ long metal bar in half, braced his elbow between the bar and his leg and bent that hunk of metal around it.

Next up:

~ Dan Cenidoza, a favorite in the IronOnline forum, lured us off into the brush where he brought a smooth 230-lb granite stone from the ground to overhead, dropped it at the back of his neck, balanced ever-so-carefully as he attempted to tear a deck of cards in half with the stone sliding around between his neck and shoulders. Two attempts… one miss, one nearly successful.

~ Pat Povilaitis (The Human Vise) wrapped up the show with one of his favorite combination feats as he lapped the 230-lb stone, brought it upright, then squatted low — real low, seriously rock bottom — and held it there as he simultaneously bent a 6-inch long, 3/8-inch-thick bar of cold-rolled steel. Later that night, he hunted down Dave and me to personally bend us a couple of horseshoe hearts, my very favorites.

But wait! What’s going on over there in the corner? Uh huh! It’s Dan. Can’t possibly leave his trick at failure… third time’s a charm and the cards are ripped with the stone quite still at the top of his shoulders. He told us at breakfast the next day that his practice stones are homemade and rougher, easier to hold steady than Pat’s expensive smooth granite. It took a couple tries to get the hang of it. 1… 2… Success!

Reluctant to part, many of us had to hustle to get gussied up in time for the dinner Awards event, where the list of VIPs in the audience nearly surpassed the number of spectators. This was one special event, and it drew to attendance the likes of Bruce Wilhelm, Boyer Coe, Red Lerille (along with his son Mark and grandson Brady, three generations of health nuts), Steve Jeck, Stan “Stanless Steel” Pleskun, Denie Walter and Chris Devin, among others, and if I can cop the list from Artie, that’ll provide a full backdrop of iron history when posted.
At the dais sat Dave, of course, along with co-recipient weightlifting champion Mike Karchut (a gem of a guy among many that weekend) and Lou DeMarco, who was to introduce him and Fred Yale, who introduced Dave. Also at the head table: Artie Drecshler, Don Reinhoudt, Bill Clark, MC The Mighty Stefan Sadicario, Dick “Smitty” Smith, artist Jim Sanders, Joe Rollino, Joe Abbenda and Ken “Leo” Rosa. Nearby to intervene as needed, Iron Mike D’Angelo and sound man Russell Jones.

John Davis was the posthumous award recipient, and was represented by a Bud Greenspan film that was terrific. This was a decades-old black and white screening that brought exclamations from this experienced audience.

The presentations were spread through the course of the long dinner, with long breaks between in order for the diners to chat and move among the tables. Lou’s introduction of Mike and Fred’s of Dave were thorough, 10, 15 minutes probably, and covered the highlights of their lives and professional history, and, as Dave mentioned in his article, leaving little for the guys to add. Humorous it was to those at our table, but possibly less so for Mike and Dave standing at the podium with nothing much left to say. Gives me a grin to think about just the same.

Earlier I posted a photo of the award the AOBS presented Dave, with the lengthy inscription. Everything these AOBS guys do is first class, I kid you not.

Steve “The Mighty Stefan” Sadicario, emceed the show with his strongman energy, eventually disappearing to re-tool as a stumbling elderly gent who burst out of his suit and into a rapping, bending, ripping, card-tearing carney. This was not before his bit of personal history wherein he told of his first tearing attempt as a thieving child during which he tried to rip a photo of our Blond Bomber from an old Weider magazine at a NYC newsstand. Busted!

Artie Drecshler, the guy Vic Boff tapped to head the Association after his passing, is a respected Olympic weightlifting coach. Saturday night, two of his national-level athletes demonstrated his outstanding coaching ability; Ericka Dice and Ed Herger displayed flawless form during their weightlifting exhibition.

Toward the end of the evening, Erik “Hammerhead” Vining presented his bending and tearing feats, and I have to say his bent metal art is fabulous, on par with the great John Brookfield. I found an article of Erik’s online, a large pdf download that is absolutely worth the wait if you have any interest in bending or coiling steel, and includes photos of Erik at work. You can also follow his action or get some bending advice from him via the Gripboard forum; you to have to register first, but it’s easy.

Just so you know, once grip guys get going, there’s no stopping them. After the Cinderella hour as Dave and I were heading to the elevator (in point of fact, Russ Jones assisted us with the extraction, noting that our heart patient needed some rest), another group of benders we didn’t meet were hauling out more hardware at the far end of the hall. Dan Cenidoza told us at breakfast they bent stuff until 2am. Craziness!

Next year, June 7, 2008, all living AOBS honorees have been invited to the 25th annual AOBS celebration. That will be one incredible gathering; my quick count shows over 30 prior recipients (29 guys and the only gal) are alive and anticipated at the reunion. Save up your quarters this year so you can make the trip, and bring an extra for Greg Matonick to bend for a keepsake.

Meanwhile, to join the AOBS, mail your donation check of $25 to AOBS, P O Box 680, Whitestone, NY 11357. Since the death of founder Vic Boff, the Association oversight is handled by its president, Artie Drechsler (and his wife, Joanne, you can believe that!), with help from the chairman, Johnny Mandel and Artie’s agreeable sidekick, Iron Mike D’Angelo.


Association of Oldetime Barbell & Strongmen, AOBS, 2007

AOBS Award, Dave Draper, 2007

The plaque reads:Presented to Dave Draper
Guest of Honor
IFBB Mr. America, Mr. World and Mr. Universe
“The Blond Bomber”
Famed author, instructor and inspiration to millions

The tremendous physique and great strength you developed as a teenager drew countless youngster into the world of bodybuilding.

Winning the IFBB Mr. America, Mr. World and Mr. Universe crowns against some of the toughest competitors in the world established your name as a true great in the world of bodybuilding.

Your comeback and rededication to the Iron Game inspired untold numbers of others attain and sustain a lifelong dedication to developing health and strength.

Your continuing efforts through your writing, seminars and website provide weight trainers throughout the world with the information and inspiration they need to pursue their personal fitness goals.

With appreciate for your great talent and dedication, we proudly confer our highest achievement award, the

AOBS – Vic Boff Award
On this day of Saturday, June 9th, 2007

The Association of Oldetime Barbell and Strongmen
Saddle Brook Marriott, New Jersey
Artie Drechsler, President
Johnny Mandel, Chairman

Click here for the list of previous AOBS honorees.


Weight Vest Training and Sled Dragging

Two things stuck out this week. One an experience; one was a food investigations video clip from the BBC. Both had to do with bodyweight right here at summer’s opening weekend, wouldn’t you know it?

Let’s start with the experience: I took my first hill hike wearing a 12-pound weight vest a few days ago. That’s not much weight, a nudge under 10% of bodyweight, but the difference in effort output was significant. There are no flats on this initial one-mile trial; I was surprised to discover both the downhill and the uphill were noticeably harder.

More effort required was to be expected, of course, but what was notable was that both knees and ankles hurt during a walk that I’ve become fairly accustomed to doing without even dying at the top.

The second vest work was flat and measured, on a track at the local college, two miles in 38 minutes. The extra 12 pounds adds a couple minutes per mile, maybe a bit more, but more than time, that weight added mental effort. Pretty much every trip by the gate incurred thoughts of bagging it; carrying extra weight is hard work, and a major strain on the back.

It struck me how much of a toll on the body carrying an extra 10-15 pounds of bodyfat can be. Do your back, hips, knees and ankles hurt all the time? Are you exhausted after a day’s activity? These weight vests are too pricey to pick one up to test the theory, so you’ll have to just drop 10 pounds to see what it does for you.

One incident happened during the college workout that was kinda funny. The Santa Cruz County Sheriff’s outpost sits around the back turn of the track. On my third trip ‘round, heading right toward the modulars, a deputy drove up and parked, but instead of heading in to the station, she stopped and eyed me pretty closely. Aware I might have looked like a suicide bomber wearing that vest,  I started pumping my arms pretty good to show her I was really taking the workout seriously, really training hard. Eventually she went inside, leaving me to re-consider my idea of a daily weight vest hike to the post office to get the mail. Probably make a few people a little nervous.

Here’s an introduction to weight vest training; Xvest, Smartvest and WeightVest are the three manufacturers our forum members have sampled so far.

An alternative to weight vest work is sled dragging. It’s similar, but different in how the weight is carried, and how mobile you’ll feel. Sleds are also about as expensive as vests, although you can rig your own dragging implement, or you can even make yourself a sled. Byron made me a snazzy one, and offered to write up the instructions, so I’ll get after him about doing that next week.

When we start talking weight—fat weight, not vest weight—many of you probably share my thoughts about metabolism. We’re getting older, our metabolism is dropping and that’s why we can’t lose fat the same way we used to. Could be, but maybe it’s something else indeed.

In this BBC video clip, researchers compared the metabolism of two women to determine if a fast metabolism helped one of the women stay slim, and a sluggish metabolism caused the other to retain fat. As it turned out, surprisingly, the heavier woman burned more calories at rest than the thinner one. It takes more work to maintain a heavier body.

Next they snuck a look at exactly how many calories each woman ate during a test day. You know what they found? Yep, you guessed it. Even though both women—two friends who spent a lot of time together, eating most likely—thought the thinner woman ate more than the heavier, in fact she ate about half that of her weight-challenged friend.

That reminded me of a real eye-opener during a weight-loss IDEA seminar by Len Kravitz. One of his examples was a comparison of beef cuts, and the steak I favored—a boneless ribeye—was about 1,100 calories for a steak that looked kinda normal size. That was the last time I ate a whole steak; a third is about it these days.

From the BBC website, here’s where you’ll find the rest of The Truth about Food video clips.

This weight thing, it could just be a case of decreasing activity. We get a little older, maybe we start sitting things out just a touch more often. Over the course of a week or a month, that can mean the difference between a pound removed or a pound saved.

I think I’ll go take a walk and think about this.