THE DINOSAUR FILES
- HARD WORK, HEAVY IRON, SUPER STRENGTH -
WWW.BROOKSKUBIK.COM
“Dedicated to building lifelong strength and health the old-school, all-natural way.”
HAIL TO THE DINOSAURS!
We’re a bit late this month, and I apologize for that. I’ve
been super busy on a very big, time-consuming proj-
ect, and I’m behind in pretty much everything else right
now. But I’ll try to get the next issue out as soon as we
can.
The one thing I HAVE been keeping up with is my
training – which has been going great. I’ve been trying
some new and exciting things this year, and having lots
of fun doing them. I’ll write them up in future issues of
The Dinosaur Files – and perhaps in some special bul-
letins or training courses, as well.
The workouts have been particularly fun because I’ve
been using a new set of adjustable dumbbells – and a
very special barbell that’s been a good friend for a long
time. The dumbbells came from a friend and longtime
Dino, who collects old York Barbell Company bars, col-
lars, and plates to use in his home gym. I asked him if
he had any extra dumbbell bars and collars that I could
buy from him, and he responded by very graciously giv-
ing me a set.
He even painted the collars. One set is red, and the oth-
er is black. The standard old-school colors. They look
great – and they work great, which is even better.
He also gave me a revolving sleeve and a set
of York collars (also painted red), which I’m
using on my favorite barbell – the six-foot,
Brooks Kubik Enterprises, Inc.
P.O. Box 4426
Louisville, Kentucky 40204
www.brookskubik.com
The Dinosaur Files Newsletter No. 8
1
cold-rolled steel bar that I bought back in the 1990’s and
took on vacation to Ocracoke, North Carolina (an ad-
venture I covered in, “An Island Gym” – which is one
of the most popular chapters in Strength, Muscle and
Power).
He even loaned me four 25-pound York plates to go
with the 10’s, 5’s and 2½’s I found at a local Play It Again
Sports Store.
So now I have a very old-school set-up, and I can train
pretty much exactly the way so many Iron Slingers
trained back in the 1930’s, 40’s, and 50’s – at home, with
a basic barbell and dumbbell set, and old-fashioned
iron exercise plates.
Of course, for heavier exercises, I can use my Eleiko
barbell and bumper plates – or my Gerard Trap Bar and
bumper plates. But much of my training is done with
the old-school iron plates, and I really enjoy it. It’s a link
to the past, and that always feels good.
It also lets me come full-circle to how I trained when I
was a skinny kid getting started in the Iron Game. And
that’s fun, too. I hope your training is going well, and
that the iron is flying and the sweat is pouring every
time you train. That means you’re a Dino – and that
makes you an elite member of the strength training fra-
ternity.
Published by Brooks Kubik Enterprises,
Inc. Copyright 2018 Brooks D. Kubik
and Brooks Kubik Enterprises, Inc. All
rights reserved. Any unauthorized re-
production is strictly prohibited. Please
obtain a physician’s approval before en-
gaging in any exercise program.
May/June, 2018
 MESOZOIC MAIL
Bodybuilding Cautions
(Ed. note: This came in response to an email about having
received hate mail for being “anti-bodybuilding” based on
a comment I made to the effect that high school athletes
of my generation would have been better off we had nev-
er seen any “body-building” magazines – because most of
the training advice in them wasn’t very good, and it cer-
tainly wasn’t appropriate for high school athletes.)
OK! Time for this old powerlifter to chime in. In the
late 50’s and early 60’s (yeah, I was there!), there were
very few muscle magazines available to many of us,
dog-eared copies of Strength and Health and Muscular
Development being the main ones in my area. If one
also wrestled or played other sports, weight lifting was
not condoned because of the erroneous belief that it ad-
versely affected your flexibility.
The York magazines sold supplements like Energol and
Hi-Proteen, but few of us could find or afford them.
Heck, in the early 60’s we were lucky to have a 110
lb. York barbell set to use – especially one with all the
plates!
Still, we worked out hard with anything we could find,
and did not really focus on bodybuilding or powerlift-
ing way back then. We just “lifted weights,” with little
understanding of how to structure an effective workout.
In the early 60’s, the Weider magazines made their big
move towards selling supplements for bodybuilders.
This really kicked in big time, and sales skyrocketed.
Most of these products were a waste of time and money
with little or no value, and some may even have been
dangerous.
Several lifting friends bought into the bodybuilding fad.
A few were even given supplements for free by Weider
in return for their pictures and sponsoring. Fast-for-
ward to today, and it’s the same thing – tons of supple-
ments with dubious value and high costs that many of
the sponsored bodybuilders rarely pay for but happily
The Dinosaur Files Newsletter No. 8
2
endorse. Sadly, many of these products negatively im-
pact your body, and the final results may not manifest
for many years – when it is too late.
I would close by saying that almost all of my friends
who were heavy supplement users no longer lift and
have suffered from a wide variety of illness and issues.
We must remember that any chemicals or other addi-
tives ingested into the body could have harmful effects
- especially when combined with other supplements.
But, this warning will change nothing for most body-
builders because of the desire to remain competitive
with their peers and the unending advertising of new
products. So, bodybuilders need to be careful, take per-
sonal responsibility for their health, and be very cau-
tious regarding supplement use – because life is a heck
of a lot shorter than you think it is when you’re a 15-
year old wannabe Mr. America.
John Stehman
Going Strong at 60
At age 60, I’m still training with both weights and body-
weight exercise two or three days a week depending on
how I feel. The Trap Bar deadlift has become my favor-
ite exercise. I like to do 4 to 6 sets of 5 reps, moving up
in weight each set. It just works so well for me – I feel it
all over, it’s a great total body exercise.
I also do the standing press, switching it up between
dumbbells and barbells. Some incline presses, as well.
Basic barbell or dumbbell curls, and different variations
of push-ups, chins, pull-ups, bodyweight squats, etc.
You have said it before, Brooks – it’s all good, and it will
all work if you use your head, listen to your body, and
don’t over-do it.
I have about six of your books and refer to them often.
Thanks for sharing your knowledge with all of us. Got
to catch up on some back issues of the Dino Files. Be
well.
Jim Figurniak
May/June, 2018
 JURASSIC JOTTINGS
Healthy Is Strong
The older I get, the more I realize how precious a gift is
good health – and how important it is to live, eat and
train for optimal health. If you’re anywhere near my age
(I’m 61) or older, you know exactly what I mean.
Most of our readers are older Dinos, so I try to include
plenty of information about attaining and maintaining
optimal health. Strength and power is always important
(it’s part of lifelong good health), but it’s not the only
thing that’s important, particularly as we grow older.
Good health is every bit as important, if not more so.
In that regard, consider this: if you’re not healthy, you
can’t train – or can’t train very effectively. If dings and
dents, colds, flu, headaches and similar problems keep
you from training regularly and consistently, it’s almost
impossible to follow any kind of systematic progression
system.
Desert Island Training
Over the years, I’ve sent several emails asking the Di-
nos what equipment they would take with them if they
were going to go live and train on a desert island. I do
this as a way of getting readers to ask themselves, “What
exercises are the most result-producing and effective for
me – and what equipment do I need to perform them?”
But not long ago, I found a real-life answer to this ques-
tion – an old article about two young men who went to
an island in the South Pacific to live an outdoor life, eat
plenty of fresh food, and devote themselves to serious
barbell and dumbbell training. It’s a remarkable story,
and I’ll share it with you in an upcoming issue of The
Dinosaur Files.
New Dinosaur Training T-shirts
There are some great new Dinosaur Training t-shirts
for you at John Wood’s Retro-Strength Shop. Go here to
check them out – along with all of the other great Iron
Game t-shirts, hoodies, sweatshirts, coffee mugs, post-
The Dinosaur Files Newsletter No. 8
3
ers and other great swag. You’ll find John Grimek, The
Mighty Atom, Louis Cyr, Sandow, Apollon, and even
Bosco! Here’s the link:
https://www.retrostrength.com/shop/
New Training Course!
In case you missed it, I just came out with a new train-
ing course which covers many of the techniques used
by the great Doug Hepburn to build one of the largest
and strongest pairs of arms of all time.
Use this link to grab your copy:
http://www.brookskubik.com/dinosaurstrengthand-
power-01.html
This is the first entry in what will be a series of short
courses devoted to specific workouts. The goal here is
to build up a library of workouts that you can refer to
any time you need them. All the important details are
covered: equipment to use, how many sets to do, how
many reps to do, which days to train on, answers to
common questions, etc. In short, all the info is provid-
ed for you so that you can put your focus on getting
stronger instead of worrying whether or not you are
doing the right thing.
If you already have your copy, be sure to let me know
your thoughts.
WHEN THINGS DON’T GO WELL
by Allan Roth
The highs and lows of training are somewhat unpre-
dictable, as are many of life’s joys and laments. While
the weights I am using nowadays can no longer be con-
sidered “heavy” by traditional lifting standards, I always
strive to be injury-free and at least on track, adding tiny
bits of difficulty to my big movements on a slow but
continuous basis.
The best progress is the easiest to measure – a couple of
pounds added to my top working weights in the squat
May/June, 2018
and deadlift. Other acceptable, although more subjec-
tive achievements, are also welcome – such as shorter
rest periods between sets or reps, or stricter, tighter
form in a particular exercise.
The greatest joy is to stay focused and progressive over
considerable stretches of time, resulting in significant
weight increases and a general feeling of strength and
well being, often accompanied by just a hint of that pre-
cious feeling of invincibility that pervaded my youth.
A difficult lesson to learn is that these long, slow
stretches of gains always, sooner or later, hit a snag.
When you’re only adding a pound or two a week, your
progress feels so slow that it seems it should be “easy”
to keep it going indefinitely. In fact, it’s very difficult to
continue to make slow, steady gains – so difficult that
most trainees just can’t do it.
The real challenge is to keep from biting off more than
you can chew. The temptation to jump the weights
up when things are going well is hard to resist. But it
is precisely during these good times, when progress
seems like a given, that the tempering of expectations
becomes an important skill for an older Dino, if injuries
are to be avoided. The discipline to stick to the plan –
to the “slow cooking” mantra – becomes more critical
than ever. Violation of the Stabilization Principle often
comes before the fall.
However, even when the lessons have been learned, and
strictly adhered to, your progress doesn’t continue for-
ever. Gains are not often linear or reliable in spite of all
our best efforts. A temporary minor ache or pain, often
caused by something completely unrelated to training,
can cause a hiccup.
For example, my low back is notorious for giving me a
problem after sitting in a car or at my computer for too
long. This may lead to a couple of missed workouts so
as not to aggravate the problem further, which may well
be enough to halt any gaining momentum I had going.
This can lead to frustration and guilt – I keep wonder-
ing whether I’m really better off not training or whether
I’m just wimping out?
The Dinosaur Files Newsletter No. 8
4
No matter how rational I try to be about it, there’s a pes-
ky little voice in my head that grows louder and loud-
er if I miss a session or two, accusing me of making
excuses, being lazy, and endangering any hard fought
progress I have made. No matter that this has happened
innumerable times over the years and I always get back
under the bar, that little voice is doubting that I will ever
get back on track, threatening that this could finally be
the end of my lifting, that I may become like (heaven
forbid) most other people, a mere mortal – no longer
enjoying my hard-earned, elite status as a Dino.
Let’s face it, to still be clanging around with squats and
deadlifts when most guys are having trouble hoisting
their grandkids, must on some level be an ego-driven
activity and that damn ego sometimes has a lot to say
– and not always helpful. On the other hand, it’s that
same voice that pushes me to train even when I think I
probably shouldn’t, and I often end up having an amaz-
ing session and wondering why I ever doubted myself –
with any remnants of my aches and pains disappearing
in a whirl of successful, joyous intensity.
It’s also the voice that pushes me back into the gym,
month after month, year after year, and yes, even decade
after decade, to continue what at times feels like a los-
ing battle. Our training, like our very lives, will not last
forever – but lifting weights and eating a healthy diet
is a way of digging in our heels against the inevitable
march of time. This lifting thing has become far more
than simply a mechanical effort to maintain strength
and health. It’s an ongoing, self-affirming challenge I
present to myself, part of my very definition of self, a
true objective measure of how I am doing in the larger
battle to keep my heels dug in and maintain what I have,
occasionally even clawing back a bit of ability here and
there despite the ravages of time. Same old story – good
and evil, yin and yang, health and sickness – can’t have
one without the other. Some days success, some days
failure – both of them two sides of the same coin.
As such, I can never imagine myself giving it up. Even
when I am forced into using mere “baby weights” down
the road, even when the failures may outnumber the
successes, I simply have no choice but to press on and
May/June, 2018
continue doing the best I can. That little voice keeps
telling me to keep on going – and yes, I’m going to lis-
ten to it.
THE SIMPLEST BODYWEIGHT
WORKOUT IN THE WORLD
by Mikhail Charny
I “discovered” bodyweight exercises approximately twen-
ty years ago when I was 36 years old. I did some weight
lifting as well, but quickly realized that it was not my
“cup of tea.” I decided to stick with bodyweight exercis-
es, which I enjoyed the most.
Over the years, I tried many different exercises as well
as sets/reps schemes before it became apparent through
trial and error that a program focusing on a small num-
ber of important exercises and infrequent training ses-
sions worked the best for me.
I was surprised to find out how effective the abbreviated
training was: my rep numbers on pull-ups and advanced
variations of push-ups went up and my technique had
markedly improved. My body composition started
looking more aesthetically pleasing as well! By the time
I came across your book, Dinosaur Bodyweight Train-
ing, I was already training in a pretty similar fashion,
but it gave me tremendous reassurance that I was doing
something right. My current routine is as follows:
Thursday
Pull-up 3-5 sets of 5-8 reps*
supersetted with
Push-ups 3-5 sets of 10-15 reps**
Bodyweight squat 1-2 sets of 40 + reps***
Sunday
Chin-ups 3-5 sets of 5-8 reps
supersetted with
Push-ups 3-5 sets of 10-15 reps
Bodyweight squat 1-2 sets of 40 + reps
The Dinosaur Files Newsletter No. 8
5
* I do regular pull-ups and chin-ups using a
door frame pull-up bar; all reps are performed
following a strict technique (full range of mo-
tion from dead hang position on every rep,
moderate tempo, with brief pause at the bottom
to exclude momentum, controlled descent, and
no kipping on the ascent).
** I mostly do close-grip push-ups (diamond,
diamond with feet elevated, diamond with one
leg elevated, etc.); again, full range of motion,
no momentum.
*** I do full bodyweight squats with flat feet or
heels raised (as described in Dinosaur Body-
weight Training) It usually takes anywhere
from 30-45 minutes (always less than one
hour) to complete the entire session. It can be
done even faster, but I rest at least five minutes
between the supersets.
I believe that the above workout plan fulfills the criteria
of Dinosaur Training for the following reasons:
1. I work with a small number of multi-joint,
high result producing exercises;
2. I train infrequently (usually twice a week;
very occasionally three times a week);
3. I train in my home, alone, with no distrac-
tions;
4. I use only two pieces of equipment (pull-up
bar and push-up handles);
5. My main goal is strength and mastery rather
than muscle pump; and
6. I progress by always trying to perfect my
form when I train, and by increasing the diffi-
culty of the exercises.
This list can go on but I believe I’ve made my point.
So, my advice to fellow Dinosaurs is to give bodyweight
training a try. It can be very effective, and very simple.
May/June, 2018
 THE VALHALLA CHALLENGE
by Peter Jensen
Back when Odin, Thor, Loke and all the other Nordic
Gods ruled the world, strong men (and women!) loved
challenges. Those ancient Viking warriors and Valkyries
met up in the center of the village, where they tested
their strength against other men to see how worthy they
were. They wrestled (called Glima); fought against each
other with swords, axes and spears; played games, and,
of course, lifted nature stones.
Today there are many Dinos who love doing old-school
training, and I thought they would welcome an an-
cient-school challenge. And since unarmed combat,
sword fighting, and so on are hard to do alone, let us
settle for some heavy lifting. This particular challenge is
made up of the three fundamental Viking lifts:
1. How much you can pick up from the ground
and put overhead (“clean and press”);
2. How much you can pick up from the ground
and stand up with (“deadlift”); and
3. How much you can carry.
No fluff, no glamour, and definitely no chrome and fern.
Just basic, raw strength and warrior endurance. The
Valhalla Challenge is an all-around strength and endur-
ance Challenge and it is best done with nature stones.
That is the original way. But tightly packed sandbags or
even a couple of dumbbells will do. Before going any
further let me make a very important point: SAFETY
FIRST! No wobbly, half reps or extremely slow, grinding
reps allowed.
The Vikings didn’t lift like that, and neither should you.
They were confident in their reps, which is exactly what
this Challenge demands of you.
When you no longer can do your reps in PERFECT or
close to perfect form, the set is over. That way we also
stay clear of injuries, which is no small plus.
The Dinosaur Files Newsletter No. 8
6
Also, no belts, straps, tacky or even chalk is allowed.
A couple of neoprene knee and/or elbow warmers are
ok, but that’s it. The ancients didn’t have the modern
stuff, so neither will we. We also need to keep in mind
that back in the Viking age the average lifespan was 42
years. And since this particular challenge was meant to
be done by warriors in their prime, it’s safe to assume
that we’re talking about extremely strong, powerful and
agile men and women in their mid-to-late twenties.
Which is why we need to scale it a bit – otherwise it just
doesn’t make any sense to do for men and women over
the age of forty.
Of course, at any age, you should be very experienced
with your implement of choice before trying the Chal-
lenge – and do NOT be ashamed to do only one single
rep or a couple of steps on each lift or carry at the be-
ginning.
You can always add more reps and more steps as you
grow stronger and better conditioned.
If you’re new to one or all of these exercises, start much
lighter, learn the movement, and work up progressively
to the Challenge weights.
So let’s try this:
1. Dinos under the age of 40
— Test yourself against the original Viking
Warrior weights with a stone weighing 75% of
your bodyweight for the overhead press, 150%
of your bodyweight for the deadlift and 125%
of your bodyweight for the carry.
2. Dinos in the age 40 – 50 range
— Use 50% of your bodyweight in the press,
125% in the deadlift and 100% in the carry.
3. Dinos over the age of 50
— Use 35% of your bodyweight for the press,
100% for the deadlift and 75% for the carry.
No matter what age you are, you can use the above
weight progressions as future goals, because you are go-
May/June, 2018
ing to get seriously strong very fast if you work hard on
these fundamental lifts for a year or two.
The actual Challenge goes like this:
1. The Overhead Lift
— Use a nature stone that is scaled to your
age for the overhead press (or a tightly packed
sandbag or pair of dumbbells) and bring it to
chest height. From there, you press, push press
or jerk it to straight arms overhead. Pause for a
second with the stone in the top position, then
lower it slowly to chest height, and then bring
it back to the ground.
Don’t drop it – hold onto the stone without let-
ting go for the entire set. After pausing for a
second or two, go again. Keep going until you
are no longer confident in your reps, and then
stop. Write down the total number of reps.
Take a three-minute break, and then move on
to the next part of the Challenge.
2. The Lift from the Ground
— Use another nature stone (or a sandbag) that
is scaled to your age for the deadlift. Lift it from
the ground to your lap, then you stand up with
it. Your body needs to form a straight line for
the rep to be deemed good. Lower the stone to
the ground, take a couple of seconds rest, and
then go again. Remember to keep your hands
on the stone during the whole set - otherwise
the set is over. Lift until you are not longer
confident and then stop. Note your total reps.
Three full minutes of rest before the final Chal-
lenge lift of the day.
3. The Carry
— Use a stone (or sandbag or pair of dumb-
bells) scaled for your age for the carry, and get
ready to give it all you have.
This one is really tough. Lift the stone from the
ground to your lap, reposition your grip and
then stand up with the stone in a bear-hug
The Dinosaur Files Newsletter No. 8
7
hold. No interlocking your fingers or grabbing
hold of your hands/arms. Hold the stone in an
open-hand grip.
Now walk. When you are no longer confident in your
ability, put the stone down and measure the distance. If
you use dumbbells, then do the farmer’s walk. That’s the
Challenge. Besides being a way to really test your all-
around strength and endurance, these three lifts are as
good as it gets for building a really strong and well-con-
ditioned body. Not a muscle will go untouched when
doing these!
You can train the three lifts together twice a week, or
you can use an ultra-abbreviated schedule and do the
press on Mon, the deadlift on Wed, and the carry on
Friday.
If you train them together, it is best to start with the
overhead press and then move on to the deadlift. You
can train them with normal sets (starting light and add-
ing weight on each set), or do a warm-up followed by
one all-out effort.
Use the carry as a finisher or train it in sets like the oth-
er two. However, it is a good idea to do the carry as the
last exercise of the day, since it takes so much out of you.
If you use sandbags, then the lifts are the same as with a
stone. Just be sure to pack the bag very hard, so it has no
“give” or looseness to it. With dumbbells I suggest doing
the two dumbbell clean and press/push press/jerk, the
two dumbbell deadlift, and the farmers walk in lieu of
the bearhug carry.
If you want, you could combine the implements, e.g.,
doing the two dumbbell clean and press, the stone
deadlift and the sandbag bearhug carry.
There are many ways to combine the implements for
training these lifts efficiently, but for the actual Chal-
lenge stick to one implement. That way, you hold on
to the warrior tradition of this Challenge, since the Vi-
kings used a single implement (nature stones). Supple-
ment the three lifts with some gut, grip and neck work,
May/June, 2018
and you’re on your way to great all-round strength and
muscle. Be sure to post your challenge results in the Di-
nosaur Training FB group, and let’s see how you stack
up against the Vikings!
THE BEST DEADLIFT I EVER MISSED
by John Stehman
We all have experienced special events in our life that
we look back on as memorable for numerous reasons –
some more so than others. In fact, sometimes a failure
can be far more satisfying than a victory. Here is one of
the watershed experiences from my powerlifting career
that I never expected to happen, but it did, and for that
I remain thankful.
The 2002 APA Power Meet in Winter Park, Florida
Let me begin by setting the stage for you readers who
may be unfamiliar with powerlifting contests. Although
this American Powerlifting Association (APA) meet
took place over 15 years ago, I remember it clearly.
The meet day seemed like just another normal day
– early lifter weigh-in, and then each lifter’s selection
of opening weight for the first event – the squat. But,
about one hour before the meet started, chaos struck!
They told the lifters the meet was moving outside into
the parking lot – under a tent! What the heck? Could
this even be possible? It was almost 90 degrees outside,
and some idiot expected us to conduct a power meet?
Heck, it was hot enough to fry eggs on the hood of your
car. Did they really expect us to struggle with heat and
humidity under a huge tent in the parking lot while lift-
ing massive weights?
OK. Many readers are rightfully asking who in their
right mind would compete under a tent, in an asphalt
parking lot, with no AC - in Florida’s heat and humid-
ity? Well, about 40 of us hardheads decided to take a
shot despite the obstacles ahead. Yeah, many non-lifters
already believe powerlifters have an excess amount of
strength but are a few watts short in the brain bulb de-
partment! Guess this decision proves them wrong!
The Dinosaur Files Newsletter No. 8
8
Here’s what happened. The contest was moved because
of late, last minute “insurance concerns” from the gym
owner. (What risk could there possibly be with 40 lift-
ers hoisting huge weights for a few hours inside a hotel
conference room? And more to the point, why didn’t he
think of it before?)
A few sane lifters packed it in and headed home. The
rest of us knew there would be no air-conditioned con-
test this day – and instead, there would be sweat – lots
of sweat – and some very short tempers. It turned out
that this meet would become the most difficult of my
career.
There Ain’t No Water Fountains in the Parking Lot!
Due to equipment issues and late arrival of bottled wa-
ter, the meet was delayed. Just getting 45 lb. plates and
other equipment from the gym into the parking lot was
no small feat. I had weighed in a few hours earlier at
178 lbs. to compete in the 181 lb. class. However, within
two hours my weight dropped 4 or five pounds due to
heavy sweating and the lack of water. This spelled trou-
ble for me – as the oldest lifter there, my energy levels
were already on the wane. Consequently, I would need
laser-sharp mental focus to even complete the meet.
Powerlifting Equipment Was Not an Asset
Because of the heat and sweat, squat suits and bench
shirts were extremely difficult to get into and were in-
credibly uncomfortable. Most of the lifters decided to
pass on using them – a wise decision and an advantage
for me, since I always competed raw (using just an Inzer
belt and knee wraps).
Squats came first, and presented a few problems – in-
cluding slippery spots of sweat on the floor and a con-
stant struggle to keep the sweat out of our eyes. How-
ever, most lifters successfully completed at least one of
their three squats and moved on.
Next, came the bench press – a different beast altogeth-
er. Pools of sweat on the bench, along with sweat drip-
ping from the spotters into the lifter’s face during lift-
May/June, 2018
off made things rough, nasty and ugly. I made my three
attempts, but as the blazing afternoon drifted on, my
energy levels headed South despite my supply of turkey
jerky and protein bars.
Finally, it was time for the energy-sapping deadlift. My
hour of reckoning had arrived, and the big question was
how much strength I had left. After some deliberation
I decided there was only enough gas left in my tank for
two good pulls – maybe. But, as the saying goes, win-
ners are not crowned until the “bar hits the floor” and
the deadlift remained a key lift for all remaining com-
petitors.
The Deadlift from Hell
Just to be safe, I opened with a conservative 455 pounds
– a weight I could triple in training. When I got on
deck the bar was caked with chalk, almost like plaster,
and had to be wire brushed for the knurling to appear.
Sweaty hands and a wet rubber mat floor also made
things challenging – especially for a wide-stance sumo
deadlifter like myself. A last-minute wipe of the plat-
form caused another delay and sweat continued to run
down my arms, face, and legs.
Still, I pulled my opener, but it was hard – darn hard –
way too hard.
At this point, I knew my strength had dropped precip-
itously, and realized that there was only one lift left in
this old Dino. As a result, my next attempt was do or
die. I asked for 505 pounds – a new 181 lb. Florida State
record in my 50-55 age group – but a weight I had han-
dled in training.
As I stepped on deck, my training took over. I focused
on the lift, chalked my hands, wiped the sweat off my
face and arms, and waited for the judge’s lift command.
At last I received the lift command and nudged the bar
off the floor. My pull was strong, the bar passed my
thighs in what seemed like a flash, but then the sweat on
the bar and my hands took its toll. Somehow, even with
a slipping grip, I finished the lift, stood erect, pulled
my shoulders back and waited the judge’s decision. It
The Dinosaur Files Newsletter No. 8
9
seemed like minutes and then I saw it – two red lights
and one white light from the judges. Crap! Despite my
best effort, I failed. But, stay tuned readers, because this
ain’t the end of the story!
I returned the bar to the floor and asked the two judges
who red-lighted me why? One said it was a close call,
but he thought the bar started to slip out of my grasp as
I stood erect. He also said he waited longer than nor-
mal to give the “down command” because it was a state
record attempt. My fellow lifters who heard this expla-
nation just shook their heads in disagreement – it was
a long count, plain and simple. Longer than normal, re-
cord or no record.
Red-light judge number two said the lift took too long
to complete. Really?
Perhaps it took a long time because the head judge
made me hold that weight for way longer than normal.
Who knows? Of course, the judges’ decisions are final,
but my story is still not over.
After the trophy presentations the lifter who took first
place in my weight class walked over, looked me in the
eyes and said that on any other day my lift would have
beaten him and the first place trophy would have been
mine.
But, here is the cool part, folks! He also said that watch-
ing me struggle with that deadlift from hell gave him
the incentive he needed to pull the heaviest deadlift of
his career!
So, there was no shame in this old powerlifter’s attempt
to pull that 505 lb. deadlift – even though I failed. I left
nothing on the table, inspired another lifter to do the
best deadlifting of his entire career, and made a lot of
new friends – and isn’t that what it’s all about?
In fact, looking back after 15 years, this deadlift remains
the best one I ever missed – and this old powerlifter has
missed a lot of them in his career!
Stay strong.
May/June, 2018
 BOB HOFFMAN’S FAVORITE
TRAINING COURSE
by Brooks Kubik
In 1941, Bob Hoffman devised a special training pro-
gram for military recruits. It ended up becoming one of
Hoffman’s favorite training courses.
Hoffman believed that standard calisthenics wouldn’t
be enough to build tough, strong, rugged warriors.
They would need weight training, as well. But the men
didn’t have long hours to devote to barbell and dumb-
bell training – and the military didn’t have anything ap-
proaching a large supply of barbells and dumbbells.
So Hoffman devised a special program that would per-
mit men to make good gains in with short, fast barbell
workouts. Hoffman designed the program so a large
group of men could train at the same time, using a small
number of barbells, and all of them could get a terrific
barbell workout in just 20 minutes.
Hoffman called the program The Simplified System of
Training. Here’s how it worked. The men were divided
into groups of four, with all four men in each group be-
ing about equal in strength.
Each group had its own York 100-pound adjustable
Victory barbell or a 110-pound adjustable York barbell
set. The men in each group loaded their barbell to a
weight that they could curl for 10 to 15 reps. The Drill
Sergeant or other training instructor then directed the
men through their program, which consisted of one set
of 10 different exercises. There were two ways to per-
form the workout. The first was for the four men in each
group to take turns in performing one set of each exer-
cise in the program until each man had performed one
set of all 10 exercises.
The second method, which Hoffman preferred, was to
perform compound sets. When this system was used,
each man in the group would do the first three exercis-
es back to back, without any rest and without lowering
the barbell to the ground – then rest while the other
men in the group did their compound sets – and then
The Dinosaur Files Newsletter No. 8
10
do exercises, 4, 5, 6 and 7 as a non-stop compound set
– rest while the others performed the same compound
set – and then finish with a compound set of exercises
8, 9 and 10.
The complete 10-exercise program was as follows:
1. Two hands high pull-up (a clean-grip high
pull) – 10 to 15 reps
2. Side to side bend with bar on shoulders – 10
reps per side (20 reps total)
3. Two hands barbell curl – 10 to 15 reps
Increase the weight by 50%.
4. Stiff-legged deadlift – 15 reps
5. Two hands military press – 10 to 15 reps
6. Shoulder shrug – 10 to 15 reps
7. Bent-over row – 10 to 15 reps
Increase the weight by 50% over the weight
used for exercises 4, 5, 6 and 7.
8. Standing calf raise (bar on shoulders) – 10
reps with toes pointing straight ahead, 10 reps
with toes turned in, and 10 reps with toes
turned out (30 reps total)
9. Straddle lift – 10 to 15 reps
10. Deep knee bend on toes – 10 to 15 reps
Before going further, let me offer several quick com-
ments on some of the exercises in the Simplified work-
out. Exercise no. 2, the side bend with barbell on shoul-
ders, may be hard on your spine, especially if you’re an
older trainee.
Side planks are a better and safer alternative to train
your obliques, abdominals and lower back. Do one set
of 30 to 60 seconds per side. Rest on your forearm when
May/June, 2018
you do these, and keep your entire body tight and mo-
tionless for the entire set.
If you choose to do barbell side bends, you may find
it’s better to hold the bar in your hand (as if you were
performing a suitcase-style deadlift). Do 10 to 15 reps
with each hand. Lean to the side, don’t lean forward,
and don’t twist – and don’t bend too far.
You also could do a different barbell exercise instead of
the side bend. The upright row is a good option. The
power snatch or the hang clean and press also would be
good choices, as would overhead squats if you are able
to do them. Or you could try the suitcase-style deadlift,
doing 10 to 15 reps with each hand.
The final three exercises will test your balance as much
as anything else. In fact, the calf raise Hoffman recom-
mended is probably a bad idea because balance is too
darn tricky. I prefer one-legged calf raises while holding
a dumbbell in one hand.
The straddle lift works okay for some lifters, but not
for others. I have short arms and a long torso, and the
straddle lift is a bad exercise for me. The front squat
works much better for me. I also like dumbbell squats,
and many of you may prefer to do goblet squats or dou-
ble kettlebell squats.
The squat on toes is tough to do until you get the bal-
ance down. Hoffman included the squat on toes in the
course because he wanted a leg exercise that would be
challenging even if you used a relatively light weight.
The regular back squat may be a better choice. If you do
decide to use the squat on toes, use a very light weight
the first time – and focus on learning the movement and
developing the balance required to perform it properly.
If you slip or twist with the bar on your shoulders you
can hurt yourself, and that’s not very good.
However – we all need balance training, especially as
we grow older (because we tend to lose balance as we
grow older). So consider this, especially if you’re an old-
er trainee – treat the squat on toes as a balance exercise.
The Dinosaur Files Newsletter No. 8
11
Don’t try to go too heavy, and work on perfect form,
perfect balance, and slow, smooth, deliberate reps. Then
do heavier leg work of your choice later in the workout
or in a different workout.
The weight increases were the novel part of the Sim-
plified System. It sped things up, and let the men work
through the program very quickly.
Hoffman could perform the entire workout in just five
minutes, performing 12 reps of each exercise, and using
the following weights: 50 pounds for exercises 1, 2 and
3; 75 pounds for exercises 4, 5, 6, and 7, and finished up
with 100 pounds for exercises 8, 9, and 10.
Using the same weights, he could perform the entire
program, doing 15 reps of each exercise, in seven min-
utes. Of course, you don’t have to do the entire pro-
gram in five to seven minutes. Hoffman did it that fast
just to show that it could be done. It’s fine to go slower
and complete the program in 15 or even 20 minutes,
especially when you first begin it or if you use heavier
weights than Hoffman did.
Speaking of weights, Hoffman’s weights are a good place
to begin if you want to give the program a try. I know
they’re not heavy, but the program is surprisingly tough
if you do compound sets – particularly if you perform
15 reps on each exercise. That’s especially true if you’ve
been doing low rep training. The higher reps will be
quite a challenge at first, and if you do compound sets,
it will be even tougher.
Once you can handle Hoffman’s weights for 15 reps,
you could try working up as follows:
Bronze Medal Standard
60 pounds for exercises 1, 2 and 3
80 pounds for exercises 4, 5, 6 and 7
120 pounds for exercises 8, 9 and 10
Silver Medal Standard
70 pounds for exercises 1, 2 and 3
105 pounds for exercises 4, 5, 6 and 7
160 pounds for exercises 8, 9 and 10
May/June, 2018
 Gold Medal Standard
80 pounds for exercises 1, 2 and 3
120 pounds for exercises 4, 5, 6 and 7
180 pounds for exercises 8, 9 and 10
Of course, you also could make whatever weight in-
creases work best for you. The 50% increases are a bit
arbitrary, and may not work best on all exercises for an
experienced trainee.
Another way to make the program even more challeng-
ing is to do higher reps. If you work up to 20 or 25 reps
in each exercise, you’ll get an incredible workout. But
again, don’t try this the first time. Work up to it gradu-
ally and progressively.
Back when the movie 300 came out, the so-called 300
Workout was all the rage, and everyone said it was in-
credibly tough and demanding. If you do the Simplified
program with 25 reps per set, you’re doing 250 reps, so
you’re obviously doing a very rugged workout.
Think of it this way. It takes about one minute for a well-
trained track athlete to run a quarter of a mile. If you
do 25 reps of any of the exercises in the Simplified pro-
gram, you’re going to be moving the iron for about one
minute. So the 10-exercise program is a little like doing
10 quarter mile runs, and that’s not easy.
Although the program is designed to be short and
quick, don’t rush it. It’s a workout, not a race. Perform
your reps in strict, letter-perfect fashion. No bouncing,
no swinging, no cheating.
If you need to pause to catch your breath during the set,
or if the lactic acid starts to build up too much to con-
tinue in good form, stop and rest for a couple of seconds
– without letting go of the bar – and then keep going.
Before long, you’ll be able to do all the required reps
without pausing.
By itself, the Simplified System of Barbell Training
isn’t the best program for building maximum possible
strength and power, or for powerlifting or weightlifting
The Dinosaur Files Newsletter No. 8
12
– but it can serve some very important purposes from
time to time, if you use it at the right time and place as
part of your over-all training program.
For example, the Simplified System of Barbell Training
is perfect for:
1. Running a program where you train a group
of people at the same time. It’s literally made
to order for anyone who runs boot camps or
similar programs.
2. An in-season program for athletes. A coach
can train his entire team in 20 minutes or less,
and that’s important because there’s always so
much to do in a practice and time is at a pre-
mium.
3. Teaching your spouse or children how to
train – or training together. (Mom can have
one barbell, dad can have another, and the kids
can use a third.)
4. Warm-ups. The workout is an excellent
warm-up for a heavy training session. You can
give yourself a terrific head-to-toe warm-up
in just 10 or 15 minutes, and then move on to
your heavy exercises for the day, whatever they
may be.
5. Light days. Use the Simplified System for
light days or on days when your body needs a
break from heavier training. It can help your
recovery enormously.
In fact, you may find that your progress sky-
rockets if you alternate heavy workouts with
lighter workouts when you do the Simplified
System.
In other words, you could follow an every-oth-
er-day schedule where you train heavy on
Monday, rest on Tuesday, do the Simplified
System on Wednesday, rest on Thursday, train
May/June, 2018
 heavy on Friday, rest on Saturday, and use the
Simplified System on Sunday.
6. Adding some iron-friendly cardio to your
workout. The program gives you a very good
cardio workout that’s easy on your joints be-
cause you do a variety of different exercises and
thus, you aren’t pounding a particular joint or
group of joints.
7. An on-the-road workout. It’s often hard to
find a good place to do heavy training when
you’re traveling, but you can do a Simplified
workout pretty much anywhere – even if you’re
training in a hotel gym with nothing but some
machines and light dumbbells. Just use the
dumbbells and blast through 15 minutes of fun
and effective training!
8. When you’re pressed for time. If things are
unusually hectic and busy for you, the Simpli-
fied System is a great way to get in a workout.
9. When you’re older. The Simplified System is
a good way for older Dinos to train because it
helps them recover from heavier workouts.
The Simplified System also gives an older train-
ee a way to do a total body workout that hits
all of the major muscle groups and all of the
joints, which can help promote mobility, flex-
ibility, posture and good balance as you add
more candles to your birthday cake.
10. For home gym training. The Simplified Sys-
tem is perfect for home gym training because
you don’t need anything other than an adjust-
able barbell and 100 to 150 pounds of plates.
You may be wondering if you can do two or even three
sets of each exercise in the Simplified System in one
workout. You definitely can – and you’ll find it to be a
very challenging workout.
In closing, I should note that the Simplified System is
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13
very similar to Sig Klein’s workouts, except Klein used
single sets rather than compound sets, performed more
exercises (usually 18 to 20 different movements), and
combined barbells, dumbbells, kettlebells, iron boots
and bodyweight exercises.
Klein trained three times a week for about 90 minutes
a workout, and never stopped training. This program
kept him strong, lean, muscular, well developed and
superbly healthy. He maintained the same bodyweight
and measurements for virtually his entire life, which is
very unusual – and his regular training is what did it
for him!
In conclusion, the Simplified System has lots to offer.
Give it a try, and see how it works for you.
THE WRAP-UP
That brings us to the close of this issue, but before
signing off, I want to briefly note some very important
training tips from a nutritional standpoint now that it’s
hot weather training time.
First of all: water is your friend—drink lots of it. On
workout days, super-saturate your body with water, and
be sure to drink lots of water during your workout. I’m
knocking back three or four 8 oz. glasses in every work-
out now.
My advise is also to skip the expensive sports drinks—
water is better. If you like, you could also try making
your own sports drink with fresh fruit and vegetable
juices; they are better and cheaper than anything you
can buy at the store and not full of dyes and chemicals.
Always remember to eat plenty of fresh fruits and vege-
tables to help replace the minerals and electrolytes you
lose during hard training in hot weather.
Otherwise, until next time, stay hydrated, train hard,
and have fun!
May/June, 2018