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September 26, 2013 · Print This Article
RISE IN THE FALL by Ana BožiÄević (Birds, LLC; 2013)
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Mairead Case is a writer, editor, and teacher. Currently she is an MFA fiction candidate at the School of the Art Institute of Chicago, Youth Services Assistant at the Poetry Foundation Library, and Editor at Large for Yeti Publishing; previously she worked for Louder Than a Bomb and at the Neighborhood Writing Alliance. Mairead writes regularly here and for Bookslut.
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Choosing a Name for Your Baby
More time and emotional energy is spent on selecting a name than choosing the right car seat or crib. It's probably one of the most important decisions you'll make for your child. Talk candidly with your spouse or partner about what names the both of you prefer before the baby arrives. Chances are it will probably change once the baby is born, so it's a good idea to write your choices down.
Click here for great baby names
Here are some guidelines to consider when choosing a name:


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Steve Madden Ayana Wedge Boot
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Item # 299229
Stay cozy and comfortable, while still rocking the seasons trends in this stylish wedge boot by Steve Madden. The Ayana sweater cuff boot will keep you warm and fashionable in the cool months ahead.
- Sweater knit fabric and suede upper
- 8" shaft height, pull on
- 14" leg opening
- Round toe
- Soft jersey lining
- 3" covered wedge heel
- Synthetic sole
- Imported
- View more Steve Madden
By: lisaaaam
Location: NY
August 14, 2014
So comfy and cute!
"I just bought both colors in store (70% off in clearance section because its out of season) I would have probably bought them full price because they are so comfortable and yet so stylish! (such a good deal now though). I have huge problem walking in heels but I can walk and stand for hours in these. Must have for fall/winter this year!"
By: EMMAFAE
April 18, 2014
By: Safad
Location: Pittsbugh
April 03, 2014
Wedge boot
"I bought these boots in beige and got many compliments on them I would recommended them to all my friends. They are super cute and go great with skinny jeans."
By: Mere9
Location: ga
March 07, 2014
"Love this boot! The colors are a perfect casual combination and the boot fits perfectly to size! It is incredibly comfortable, though I will say that you will notice the shell of the boot after wearing and walking for a long time, but it is still not uncomfortable. Seems to be well made and durable and looks fantastic with some skinny jeans or leggings. There are a must!"
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By Brendan Conway
Build America Bonds – remember those? — have an unusual feature. There's no new supply. There hasn't been a new issuance of BABs since 2010, when these bonds' federal subsidy expired.
If you guessed that might pose a dilemma for exchange-traded fund investors, that's right. As the weekend's Barron's ETF Focus column explains, eventually BABs' liquidity will be poor enough that exchange-traded fund managers will need to broaden their funds' mandates to include other types of bonds — or simply shut down.
The niche's biggest ETF, the $662 million PowerShares Build America Bond Portfolio (BAB), would opt for Door #1 — expanding its mandate. "The secondary market is pretty liquid, but we assess it periodically," PowerShares portfolio manager Peter Hubbard told us for this column.
In the short run, view BABs less as a substitute for tax-exempt muni funds, whose yields are superior once you take taxes into account, than for corporate bonds. Here's how the column addresses that subject:
THERE'S PLENTY TO LIKE in the BAB exchange-traded fund versus investment-grade corporate bonds: a superior yield and higher credit quality, in exchange for a slightly lengthier duration. The PowerShares ETF's 5.1% yield and portfolio of mostly investment-grade debt—nearly 80% single-A and double-A rated credits—compares with the iShares iBoxx Investment Grade Corporate Bond ETF's (LQD) 4% from a portfolio which leans to A- and BBB+ credits. LQD's effective duration is 7.38 years, versus PowerShares' 9.26….
As for alternatives, tax-exempt high-yield munis look especially compelling for investors who can stomach risk and volatility, argues Morningstar's Strauts. Their payouts have vaulted above BAB's on an absolute basis, with comparable durations. SPDR Nuveen S&P High Yield Municipal Bond ETF (HYMB) and Market Vectors High-Yield Municipal Index ETF (HYD) both yield about 6%. Then there are closed-end funds, whose managers can't be forced to sell in a panic. The biggest, $1 billion BlackRock Build America Bond Trust (BBN), traded nearly 13% below its underlying assets' value last week, the widest discount all year.


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I have a 6 year old female Rottweiler and she is the love of our family.
I realized that once morning that her paw is swollen and her toe was huge so I immediately took her to the vet and they said that it looked infected they prescribed antibiotics. The vet also said that there seems to be a small growth and that it may be cancerous.
She has been taken 3 doses of her antibiotics this morning. I noticed that she did not eat her 1 cup of food this morning. I called the vet and they said that she may just be having some stomach problems and to wait till this evening and if she does not eat by then to be worried. Also her paw looks less swollen yet the toe itself looks more swollen.
I don't know how worried I should be.
Also what is the recovery rate for dogs that have cancer or tumors on their toe/paw? Any general experiences or advice is greatly accepted!!!!
🙁 – Brenna
Tags: cyst on paws, dog with cancer on paw, dog with tumor, growth on paw, swollen paw, tumor on paw


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House of Harlow 1960 Pat Wedge Sandal
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Item # 247241
Make your style pop with the Pat from House of Harlow 1960. Fashionable reptile print makes this wedge sandal oh so chic.
- Reptile embossed leather upper
- Ankle strap with an adjustable buckle
- Round peep toe
- 1½" platform, 5" cork wedge heel
- Leather sole
- Imported
By: MissLindsey
Location: Long Beach, CA
March 07, 2013
Great spring/summer wedge!
"The fit on this shoe is true to size, it is very comfortable to wear all day. There are great little details on the shoe that you can't really see online - they were a pleasant surprise!"
By: Tstuff
Location: Ft. Lauderdale, FL.
March 02, 2013
Sexy sandal
"Love everything about this shoe. Cute, sexy, versatile and just plain fun to wear. Beautiful shade of blue. They run a tad short, so go up a half size."
By: Mg124
Location: La Jolla, Ca
February 26, 2013
Great Shoe!
"This is a very cute wedge! It's comfortable and stylish. The only not awesome thing I have to say about this shoe is that it is what my mom and I refer to as an "ankle buster"... The sole of the heel of the shoe is not as long as where the strap goes back around your ankle. so balancing is a little tough if you are not use to it. Love the style, just be careful! :-)"
By: RedCat
Location: Los Angeles, CA
February 17, 2013
Gorgeous but...
"I was so sad when I received this shoes and find out I have to return them back.The reason No1 was they were too short and narrow so that my heel was sticking out of the back of the shoe sole which is a thing I hate the most, right after wearing a size larger. I usually wear size 8, so I guess a 1/2 size up would be perfect.Reason No2 and because of which I didn't want to exchange them with a 1/2 size up was that even though they are gorgeous and beautifully made they somehow didn't stand out enough for me and they didn't look bold and so unique as I thought they would.Other than that, the wedge is gorgeous and very comfortable and they are light as a feather which is a big plus.I would still recommend this style to a friend. True, my feet didn't fall in love with this wedge, but maybe yours will! :)"
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|Terry Cloth Soakers Ice Hockey Blade Covers
Lowest Price Guarantee
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Easy slip-on Terry cloth skate blade covers to protect your blades from chipping. Covering your blades will prolong the life of your sharpening.
- Designed to slip over your hockey steel blades
- Made of top quality American terry cloth
- Protects skate blades from chipping and prolongs your sharpening
- Super-absorbent terry cloth fabric absorbs excess water left on skate blades to help prevent rusting
- Also protects your hockey bag from the sharp blades
- Made in the USA by A&R Sports - An innovative leader in hockey accessories
- Sizes:
- Small - Sizes up to 1
- Medium - Sizes 2 - 6
- Large - Sizes 6.5 and above


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YMCA in Bristol opens new fitness center
BRISTOL, Tenn. - Saturday afternoon the Bristol Family YMCA held a ribbon-cutting ceremony to celebrate the opening of the Homer A. Jones, Jr. Fitness Center.
The state-of-the-art fitness center represents the most recent capital improvement project at the Bristol Y, which began making a series of improvements at its main facility on Martin Luther King, Jr. Blvd. in 2004.
Over the past nine years, the Bristol Y has invested more than $3 million in capital improvements, renovations and new equipment.
The goal of the improvements and renovations are to provide the best fitness and health services the community.
"It's hard for us to reach out and give the community the best youth development and healthy lifestyles without the tools in the building. And that's what this renovation project is about," said Chris Ayres CEO of Bristol Family YMCA.


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I Didn't Know I Was Pregnant DVD
How could she not know? A woman goes to the ER with stomach pains only to discover that she is in labor... with TWINS! A 110 lb woman passes out in her driveway and wakes up in the throes of childbirth... I Didn't Know I Was Pregnant is a series that reveals the astonishing stories of women who conceive and carry their babies all the way to labor and delivery with no idea that they were ever pregnant. Do they have their periods? Gain any weight? What about morning sickness? How is it physically possible to be up to 36 weeks pregnant and not know it? The incredible but true stories will be revealed on I Didn't Know I Was Pregnant.
Shop for the I Didn't Know I Was Pregnant DVD and be shocked by the real stories of women who went into labor without even knowing they were pregnant.
- Format: DVD
- Rating: Not Rated
- Number of Discs: 1
- Run Time: 110 Minutes
- Region: 1
- Language: English
Availability: In Stock
Ready to ship in 2 - 3 Business Days
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- Entertaining (3)
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Reviewed by 3 customers
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Comments about this product:
I love the series, and they say this is the "series DVD", but only 5 episodes?? I was positive there we more than that. And with the shipping costs, I feel like I paid way too much for this. It's like buying a slightly overpriced CD and realizing it has like 3 songs on it! I wish there were more episodes on this, or that the description of the product at least shared that, because it was definitely not was I was expecting (no pun intended =P).
- Engaging Characters
- Entertaining
- Show is cool
- Need more shows on dvd
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Comments about this product:
I like the show. It was always new and surprising.
I want to see more on this show.
- Entertaining
- I love the TV show
- DVD Only has 5 show
- Not What I Expected
- Very short
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Comments about this product:
I really like this show however there were only 5 stories on the dvd. I felt it was very short. I still like the dvd, I still would like to buy more. [$] is allot for only 5 shows though.


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Vans Atwood Colorblock Skate Sneaker - Womens
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Item # 282893
Get classic skater style when you step into the women's Atwood skate shoe from Vans. With a colorblock leather and suede upper and cool street style, this low-top sneaker will quickly become a favorite!
- Leather and suede upper
- Padded collar and tongue for comfort
- Soft terry lining
- Cushioned footbed
- Molded rubber wraparound midsole with accent striping
- Textured rubber outsole provides grip and durability
- More colors available
- Imported
- View more Vans
Tell us what you think!
Everyone has an opinion. Here's your chance to share yours! Be the first to write a review of this product and help your fellow shoppers pick the best of the best.


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N.º máximo de huéspedes2
Cuartos de baño1
Tamaño25 m²
- Apto para familias / niños
- Internet/WiFi
- Cocina
- Lavadora / secadora
- Aparcamiento disponible
- Balcón/terraza
- Toallas
Resumen del alojamiento
|Bergþórugata, 101 Reykjavík, Islandia
|Tipo de propiedad
|Código de referencia
|Tasa de aceptación
|Tiempo de respuesta
|En pocas horas
|Calendario actualizado
|Hace 4 semanas
El apartamento está en la planta baja con dos camas individuales, ideal para una pareja o viajero individual.
Entrada independiente.
Cocina totalmente equipada
Lavadora y secadora
Cuarto de baño con ducha (toallas)
Sábanas, Dûves y almohadas
Internet wi-fi
El acceso a jardín.
Detrás de la casa es.
Información turística y punto de partida para todas las excursiones y traslados al aeropuerto, Flybus drop-off.
Estacionamiento gratuito.
El alquiler de bicicletas.
Einar Jónsson Museo del escultor del siglo 20.
La torre de la iglesia Hallgrimskirkja donde se obtiene una magnífica vista de la ciudad.
Dentro de 2 minutos a pie está.
Laugavegur la principal calle comercial de la ciudad donde se encuentran la mayoría de los bares y restaurantes.
Supermercado de bajo coste.
Maravillosa piscina geotérmica, Sundhöllin.
A dos cuadras está.
El transporte público.
Harpa Music Hall.
Museo de Arte de Reikiavik.
El Museo Nacional de Arte.
Ayuntamiento de Reykjavík.
El Harbor.
La observación de ballenas.
Caminar por la playa, andar en bicicleta y senderos para correr y ver la puesta del sol, las montañas y disfrutar de la naturaleza.
No dude en hacer cualquier pregunta yo estaría encantado de responder.
Ragga Olafs.
Normas del alojamiento
|Tarifa para > 1 huéspedes
|$ 20 US por huésped/noche extra
|Entrada a partir de las
|Bajo acuerdo
|Entrada antes de las
|Bajo acuerdo
|Salida antes de las
|Política de cancelación
Habitación con cocina bien equipada y baño independiente muy bien situada, al lado de Hallgrímskirkja (la iglesia). Cumple para pasar unos días en la capital islandesa a un módico precio.
We had a really nice time at Ragga's apartment in the city centre. Ragga helped us a lot, gave us information about how to get to her apartment easily. It was very clean. The place is so cute, and lovely location. We really loved spending two nights there during our stopover. Thanks Ragga!!
Nice little apartment; I'd definitely stay here again. It was small but clean and well appointed. Also, I really liked the location. A great coffee shop was just half a block away, the Leifur Eriksson Hotel was 30 seconds away, and most tours will pick up or drop off there, including the FlyBus from the airport, so it was very convenient for arrival and departure. Though it was outside the main downtown area, it was a quick 10-15 minute walk to the city center and/or harbor, and being a bit away meant it was very quiet (Reykjavik is a party town, so nice not to have to listen to the noise that goes on till the wee hours. I did not have the chance to meet Ragga in person as she was away when I stayed, but she provided me with very detailed instructions and information and was very accessible via email during my stay.
Nice comfortable and friendly Studio with a well equipped kitchen.
The studio itself is very small but located next to the center.
Highly recommended and we would definitely come back.
The studio is located next to the center of town with easy access to tourist information and located next to the cathedral, a landmark making it easy to find the apartment. Access to laundry facilities was especially appreciated. The studio itself is VERY small, two single beds fit snuggly next to the kitchen and just behind the bathroom and leaving enough room for a two person kitchen table. No space for privacy from your traveling companion.
Ragga was really helpful and immediately responsive to our needs. She lives in the building making interaction easy.
We had a short (2 days) but enormously pleasant stay in Ragga's studio. Ragga is
kind, knowledgeable and helpful with advice, and she was very flexible with arrival and departure times. The location is absolutely perfect to explore the city, the studio is not gigantic but definitely sufficient for such a stay, and has everything one needs (even small commodities in the kitchen such as sugar, coffee etc) as well as comfortable beds. We can warmly recommend it also for longer stays.
Imre and Maria Pazsit
Lovely little ground floor flat. Very good position for shopping, not too far from harbour. Nothing seemed to be too far away.
Overall the flat is small but is very clean and has well equipped kitchen area with table, two chairs but not much spare room .
Bathroom very clean with shower.
Ragga was lovely person, very helpful and was there to meet us and took us by car to the bus on departure.
Ragga was an excellent host. The studio apartment was small but perfect for what we wanted. Very central location and when we saw how far out of the city centre some hotels were we were so glad we had found this. Reykjavik is not a cheap destination but I think this is good value. Only negative was being ground floor we did not have the amazing views but I would certainly book again.
Ragga is a very friendly host. She supported us to find a car, which was very helpful. The room in the ground floor was small but warm, comfortable and central. There are two beds, we put the beds together.It was a very good price performance. We enjoyed our stay in Reykjavik a lot and would come back at any time. We would recommend this appartment to island travellers.
- Alojamiento de calidad asegurada
- Verificamos telefónicamente a cada anfitrión
- Pago seguro a través de cifrado SSL


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Terrorism touches Easton
EASTON, Pa. - Eighty years ago the world was not a very happy place.
Economic collapse brought on by the stock market crash of 1929 had led to global mass unemployment. In Germany alone, according to press estimates at the time, there were 5,349,000 unemployed. And at least some of them were beginning to pay attention to a crazy politician named Hitler whose little square brush mustache reminded Americans of movie actor Charlie Chaplin.
In Italy tourists had to admit that although he was a dictator and had abolished democracy, Fascist leader Mussolini finally had Italian trains "running on time." And deep in Soviet Russia millions were already dying from a man-made famine created by a quieter tyrant with a bushy mustache named Stalin. He claimed to be building a Communist utopia.
The clerks working at the general delivery department at Easton's U.S. Post Office on Wednesday, December 30, 1931 probably had other things on their mind that day than the world's politics. But tragically it was about to arrive at their post office window.
Shortly after 8:30 that morning a car, later described in the newspapers as a "small coupe," pulled up out front. Rev P.T. Stengele, a local pastor recalled seeing two men with packages emerge. A third, the driver, remained inside.
Twenty eight year old postal clerk Edward W. Werkheiser was immediately on his guard. These men he later told a colleague were clearly "foreigners" and as such, he felt, not to be trusted. They presented him with six packages, each 5 inches wide and 10 inches long, that were addressed to either Italian diplomats or high level members of the Italian-American press.
After a brief argument with each other over their change, the two men hurried out of the post office, into the car and were gone.
Werkheiser told his fellow clerk Arlington K. Albert the whole thing seemed odd. These men, he said, were probably gangsters attempting to send liquor through the mails, which was illegal under prohibition, then the law of the land.
Picking up one of the packages the suspicious postal clerk placed it on a scale to inspect it. Gingerly he began to lift the lid.
Werkheiser had barely gotten it open when a huge explosion shook the post office, smashing glass, and shattering his body. Fellow clerk John B. House, 26, who had been standing near Werkheiser, was thrown to the floor. His arms and one leg were blown off and one eye blown out. Both lived long enough to die in Easton Hospital hours later. The doctors there were convinced the explosions that took their lives were powered by either dynamite or nitroglycerin.
Clerk Clarence Keller suffered serious wounds and his fellow workers David Garis and Arlington Albert were also injured. It would be weeks before general delivery service in the Easton Post Office would return to normal.
The Easton Police were called in. Explosives expert Charles V. Weaver and Northampton County detective George J. Ryan arrived and ordered the remaining packages (two had apparently blown up) removed to an old quarry on South Delaware Avenue.
One of parcels was detonated without incident. When another failed to go off Weaver began to walk toward it. Without warning it exploded, wounding him so severely that he later died in Easton Hospital. Ryan and Easton police sergeant Frank Suess, though injured, survived.
The story of the Easton bomb blast quickly became national news. And when bombs with similar addresses were found in post offices in Chicago, Detroit, Cleveland and Youngstown, Ohio it became clear that a national campaign was under way by terrorists opposed to Mussolini's fascist regime.
Congressional hearings were launched and both pro- and anti-Fascist groups across America quickly were drawn in.
On January 2, 1932, Marquis Augustin-Ferrante, the Italian Consul-General in Philadelphia arrived in Easton, driving up in what the press called "his own high-powered automobile," for the funerals of Werkieser, House and Weaver.
As Italian nobility were not a common sight in Easton, and perhaps for security reasons, as he entered town, a motorcycle escort of city and state police accompanied the counsel general. At the funeral the Marquis conveyed the condolences of his government, declaring the men "among the bravest."
Ferrante had an American wife and two daughters. In 2008 a long secret document released by the British Foreign Office claimed that in 1935-36 the Marquis, then Italian consul on the British-held Mediterranean island of Malta, was "at the centre of Italian spying" on the British naval base there. His chief spy was his elegant beautiful daughter, Virginia, who was welcomed in the officers' clubs and at high society receptions.
Communists and anarchists were the top suspects in the Easton explosions. A police hunt was launched for them, particularly among the local Italian community. Two men, who were accused as Communist organizers by the police, were tracked to the Northampton County town of Roseto. But they proved to be innocent traveling salesmen and the trail ran cold.
Whoever the terrorists were, they covered their tracks well. If the bombers were ever arrested and prosecuted, it never made it into the local press accounts at the time or later. In 1936, when a similar bomb was discovered in Wilkes-Barre, local Congressman Francis "Tad" Walter called on FBI director, J. Edgar Hoover, to see if there were any links to the 1931 bombings. But the G-man could find none.
Gradually the Easton bombing faded from local memory. In 1986 two years before his death, Arlington Albert showed off the pants he had worn that day that were torn in the explosion. By then it seemed merely an interesting historical footnote.
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Virgin Australia Commences ATR Services to Port Macquarie19/10/2011
Virgin Australia group of airlines today commences daily return services between Brisbane and Port Macquarie with new ATR turbo prop aircraft.
Virgin Australia Group Executive - Alliances, Network and Yield, Merren McArthur said the services provided a first daily return service for the Port Macquarie community allowing them to bypass Sydney to travel north to Brisbane and beyond. Guests will be able to connect from Brisbane onto Virgin Australia's domestic and international network and partner airline flights.
"The direct flights from Brisbane will also support tourism in this popular seaside destination, linking it to Virgin Australia's extensive Queensland network," she said.
Ms McArthur said the 68 seater ATR72 would also service the Port Macquarie to Sydney route with 14 return services each week.
Under its alliance with Virgin Australia, Skywest will operate and maintain the ATR aircraft on behalf of Virgin Australia using Virgin Australia's branding and quality inflight product and service.


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Here's to a new and better month with massive snow and much cold!
is that snow I'm seeing on the webcam???
+1 - Kudos to mtn ops. Way better than I expected this w/e. Now lets hope we get some natural to get the rest of the mountain back.
what a pleasant surprise this weekend was. big thank you to the snowmakers and groomers. They made a lot of snow and it seemed to me to be of very good quality. had a lot of fun cruising and the kids were having a blast skiing the whales on snowball.
I did venture on to one ungroomed trail on saturday, upper organgrinder, and it was "variable". there was a couple inches of light powder in spots. the other spots were well...not so good.
query-on saturday I noticed that on snowball there were ground guns going while the tower guns sat idle. I thought the latter were the more efficient, so I am wondering why they werent being utilized in favor of the older guns.
fwiw-I saw something I had never seen before yesterday on ripcord. I was going up heavens gate when I saw a skier, ski into the hose connected to a ground gun. she moved the hose knocking the gun over and then pulling the gun, still blasting snow mind you, around her. can't imagine that was too pleasant!
This is the week we turn things around!
I have to agree - Mtn. Opps did an incredible job getting the Mtn back into shape. It seemed every trail i skied had new snowmaking on it,... and it was the very "high quality" kind of snow - the dry stuff that feels like styrofoam under your skis. Yesterday was one of the betterdays in a long time - the mountain was empty, it was 25, sunny and no wind! i had a blast with my kids.
What was up with the crowds on Saturday - not what I was expecting given the cold weather. It seemed like there were a lot of Mad River people - given the area is closed.
Glad everyone is enjoying the snow we've been making. With the cold temps we've been having these past few days, we've been able to pump out a lot of snow. At times we have maxed out on water so that is part of the reason why the snow has been nice and silky. Regarding the towers vs land guns, on Snowball, our goal was to hit the skier's right side of the trail. Being its such a wide trail, the land gear enables us to stretch it out 75' from the hydrant side (on skier's left) to hit the right side. Then, come our last run of the night (~ 5-6am), we have to pull the gear back so its skiable, especially for the weekend. Plus, we have a lot more room to maneuver with the land gear, as far as the wind. If the wind changes direction with a tower, all the snow we're making goes right into the woods. With the land gear, we can work with the wind and turn the gun wherever we like.
The opinions expressed herein are considered unofficial and do not reflect the views of Summit Ventures or Sugarbush Resort.
DANG!!!!!! Super sweet sunny afternoon laps on Inverness..................
"There's No Cure For Life"
I hope the month gets renamed "Februbury." Storm for Friday and Saturday is huge for Boston -- latest model runs look better for the Bush as well. Up to 1.00 of qpf which if true, would be be something like 15-18 inches. Talk of 2-3 feet for Boston area. Warning -- could be a sharp cut-off of precip on fringes of storm (i.e Sugarbush) so keep expectations low.
Looks like an active week with the possibility for another coastal storm. Start your snow dances and sacrifices. The Mountain Ops have earned a reward for all of the work to make the mountain skiable.
Special Thanks to Mr. Smith for blowing snow on Steins in advance of the kids Castlerock Challenge.
I think we are in a decent spot. no whammies. we are making the executive decision that school will be cancelled friday and so are heading up thursday night.
boston area is going to get slammed. you folks better get out of there early.
I'm starting to think about that same strategy. Skiladi - Not sure l'll be able to pull it off. Will call if I do.


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adidas Response Boys' Toddler & Youth Running Shoe
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Item # 224887
The running icon celebrates its 20th birthday with a dynamic new look and feel. The Response US K running shoe by adidas is a super-cushioned shoe with adiPRENE® and is updated with iconic 3-Stripes support and reflective color.
- Lightweight air mesh upper with leather overlays for support
- OrthoLite® sockliner provides long-lasting cushion with antimicrobial protection and moisture management
- adiFIT® length-measuring tool to ensure accurate size and fit
- Lightweight molded EVA midsole with adiPRENE in heel for shock absorption
- 3D TORSION for best midfoot integrity
- Non-marking rubber outsole with adiWEAR
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John Grimek and building a great Chest
Old Time Lifting John Grimek on Chest Training Part 1
John Grimek on Building a Massive Chest
By Rob Drucker
Picture of John Grimek doing a Hack squat.
John Grimek performs a Hack squat. He built his voluminous and powerful chest by regularly performing exercises which stimulate deep breathing.
If you want to build a big and powerful chest, there is no better advice than John Grimek provided in his article Developing a Spacious Chest. This two-part article was featured in the January and February issues of Strength and Health in 1957, and it is one of the best and most helpful bodybuilding articles ever written.
In Developing a Spacious Chest, John Grimek stressed that a great chest is built from the inside out, not just from developing the external muscles which envelop it. Large pectorals and sweeping "lats" alone will not give the chest the breadth and depth needed for overall impressiveness, development, and robust health. As Grimek pointed out, the key to acquiring these three desired qualities is the development of a spacious rib box through exercises which induce deep breathing.
Performing exercises which accelerate breathing will not only add "real" inches to your chest, but will also help to improve your health and well being. Grimek explained that a voluminous chest will provide the lungs, heart, and other organs within the chest cavity the space needed for optimal efficiency, development, and health.
According to Grimek, deep breathing induced by muscular activity increases the size of the rib box by stretching and growing the flexible cartridge which joins the ribs to the sternum bone. Such deep breathing also allows the lungs to function at full capacity, revitalizes the blood by facilitating the removal of waste products, and revives worn tissue by substantially increasing oxygen supply.
To build the chest from the inside out, exercises must be done which cause a rapid, deepened, and sustained state of breathing. Additional exercises should also be performed which stretch the ribs up and out when the trainee is breathing rigorously. Grimek advised that leg exercises done with relatively light weights and a high number of repetitions are best for inducing a breathless condition. The two-time Mr. America explained,
"Quite a few years ago, at the time I first began to experiment with leg training to a greater extent than previously, I discovered that my leg muscles were not the only group that responded during this time, and was pleasantly surprised to see my chest grow and bodyweight increase. As I continued to employ various leg exercises, my chest grew from a snug 39 to 45 1/2 inches in less than a year."
The York star wrote that after performing a set of high-rep squats, he would gasp for air and take in short but rapid inhalations for a minute or two, after which his breathing would be slower but more profound. Grimek would then perform a chest expansion movement, such as the dumbbell pullover or the standing lateral raise. According to Grimek, the effectiveness of a chest-expansion exercise is greatly enhanced by first inducing a deep state of breathing by performing a demanding leg exercise.
Grimek emphasized that a chest-expansion exercise works best if the arms are raised overhead while deeply inhaling. Raising your arms overhead with each inspiration allows more air to be forced into the lungs and a greater lung pressure to develop. As lung pressure is increased, a greater pushing force is generated within the chest cavity, and a relatively large force is required to stretch the rib box.
Grimek used many variations of the pullover to stretch his chest, including the bent-arm type. For a maximum stretch, he kept his hips low and off the bench. He also used a weight that was light enough to prevent excessive muscular contraction. If too heavy a weight is used, Grimek indicated that the expansion benefit of a chest-expansion exercise is compromised by excessive muscular strain.
In addition to performing a pullover movement after each set of squats, Grimek would often stretch on a chinning bar with his arms held straight and overhead. He referred to this movement as "a great chest stretcher." While hanging from the bar, the best bodybuilder in the world would inhale rhythmically and force as much air into his lungs as he possibly could.
From time to time, Grimek also utilized overhead presses to encourage stretching of his rib box. Grimek explained that moving the arms overhead stimulate the serratus magnus muscles, the muscles which lie on each side of the ribs. These muscles help to raise and spread the ribs when brought into play, thus permitting a fuller stretch and deeper breathing.
For expanding the rib box, the New Jersey native emphasized that heavy weights should not be used. In Grimek's own words,
"I found that those who failed to achieve success [with his chest expansion program] didn't follow the program as originally outlined, but employed much heavier weights and cut down drastically on the repetitions, which provided the clue to their failure. In this case it was important, yes, very essential that the number of repetitions involved should cause them to gasp for air when finished, not merely breathing slightly heavier than normal. Once this was done, using twenty or more repetitions for the first set, with progressively less reps and increased weight with each succeeding set, the results were amazing."
For achieving maximum enlargement of the chest, John Grimek recommended the following chest-expansion program be followed for several weeks at a time. He did not mention a training frequency, but one could expect excellent results by performing his program two to three times a week.
squat: 1 set 18 to 20 reps minimum; follow with a chest expansion exercise (pullover, bent-arm pullover, etc.)
squat: 1 set 12 to 15 reps; follow with a chest expansion exercise
squat: 1 set 8 to 10 reps; follow with a chest expansion exercise
squat: 1 set 5 to 8 reps
squat: 1 set 3 to 5 reps
With each succeeding set of squats, the weight should be increased, but not to the point where proper breathing or exercise form is sacrificed. The first three sets of squats are performed to build endurance and to stimulate rib-box expansion. The final two sets of squats are done with a heavier weight and a lower number of repetitions to pack the legs with strength and muscle.
During the 1940s and 1950s, many strategies were developed by bodybuilders across the world with the hope of making the breathing squat even more effective. One such strategy involved inhaling for a specific number of repetitions between each repetition. Although this strategy was practiced and recommended by a number of strength authorities during the Golden Age of Bodybuilding, Grimek did not believe this method of training was necessary to enlarge the rib box.
Regarding this style of squatting, Grimek said,
"It's doubtful if special attention given to breathing will bring any better results for those who practice this style than those who breathe as the occasion demands. I have never observed any special breathing details, but breathed as nature dictated under the circumstances."
In conclusion, the secret for building a great chest is to first build a large and deep rib box, and then fully build the surrounding muscles. Building from the INSIDE OUT will give your chest depth and an appearance which otherwise could never be achieved by training the external muscles alone. Rib-box expansion training will also pack your body with health, endurance, and a sense of well being. Take it from John Grimek, do not make the mistake trying to build a massive chest by solely training the external muscles of the chest. Not only will you rob yourself of health benefits, you will likely never develop your body to its full potential.
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Part 2
Old Time Lifting John Grimek on Chest Training Part 2
John Grimek on Building a Massive Chest - Part 2
By Rob Drucker
In Part One of this two-part series, we explored John Grimek's conviction that building a large chest first requires building a large rib box. Grimek emphasized that the size of the rib box can often be enlarged by performing leg exercises which promote deep breathing and full respiratory action, especially if such exercise is followed by a chest-expansion movement. It was a combination of leg and chest work which Grimek credited to his own large chest measurement.
John Grimek demonstrates a wall cable exercise for building the inner pecs.
In Part 2 of this series, we will further explore Grimek's recommendations for expanding the rib box. We will also concern ourselves with how best to develop the muscles of the chest from Grimek's point of view. Finally, we will look at a training program which Grimek prescribed many years ago for those seeking to gain muscular bodyweight and strength.
John Grimek was a big believer in variety when it came to exercise. Variety, he said, rejuvenates a lifter's training program and stimulates new muscle growth. Without variety, Grimek argued that a lifter goes stale, loses enthusiasm, and fails to develop a fully balanced and symmetrical physique. It is for these reasons that Grimek practiced a relatively large number of chest and other exercises over his long training career. We looked at a few of these exercises in Part One of this series. With the exception of hangs on a chinning bar (one of Grimek's favorites), all other chest-expansion movements described in the previous installment are done on a flat or supine bench.
The commercialization of the incline bench in the early 1950s brought popularity to this apparatus, and it was described by many as a "new invention" for building muscles. Despite popular belief, however, the incline bench had its beginning far before the 1950s. John Grimek used a primitive form of the incline bench as far back as the early 1930s. It was at this time that the future Mr. America discovered that performing chest exercises while in an incline position can greatly aid expansion of the rib box and development of the chest muscles. Describing the exercises he practiced on an incline bench, Grimek said, "These exercises will affect the muscles more vigorously and in a different manner. Because of their nature and the leverage involved they have the ability to stretch and pull certain muscle groups more completely thus activating them more thoroughly."
Grimek held a similar viewpoint for decline bench work. He argued that many movements take on new life when done in a decline position. An example is the pullover. When done on a flat bench, the pectorals, deltoids, and upper back muscles are allowed to relax when the weight is brought up and over the face. However, when the pullover is done on a decline bench, the angle of the weight relative to the body keeps tension on these muscles even when the weight is suspended overhead.
Grimek did not favor doing "bench" exercises in one plane over another. Rather, he opted to do a mix of supine, incline, and decline work. By using all three planes in his chest training (though, not necessarily in the same workout), Grimek believed that he developed his muscles more thoroughly and more broadly than he would have had he solely trained on a flat bench. Furthermore, Grimek often used a variety of different benches and incline / decline positions to ensure that his muscles developed uniformly. He urged lifters to experiment with different bench constructions and incline positions to determine which configurations were most conducive to their particular needs and exercise choices. In Strength and Health, Grimek wrote,
". . . it is best to have a bench that can be adjusted to any desired incline needed, or else have two or three benches of varying inclines. One may find that on certain inclines the two hands dumbell press is easier done although not less effective. While another angle of incline such leverage movements such as the pullover and similar exercises can be practiced more advantageously. Some benches vary in their construction from the floor to the seat, which has a slight advantage for some while it may handicap another. Therefore discover the angle you prefer to perform your exercises and stick to it. On the other hand it is wise, if you have the equipment and time to use all variations of the inclines and perform a set of exercises on each."
During his bulk-gaining years, Grimek typically employed six "bench" exercises for building his chest, though only a selected few of these were done during any particular workout. He would often recommend to lifters anxious to build a better chest to include two or three exercises from this group in each workout, selecting a different combination of exercises and / or a different bench position (supine, incline, or decline) each training session. A description of each of these six exercises is given below.
(1) Press with Barbell - Whether done in the supine, incline, or decline position, Grimek considered this exercise to be a superb movement for developing the muscles of the chest, back, arms, and shoulders. He preferred to do this exercise with a relatively wide grip, and he pressed the weight in a straight line upward. Grimek generally recommended doing 12 to 15 repetitions with this exercise.
Picture of Joe Lauriano demonstrating the start position of the dislocation exercise on a decline bench.
(2) Bent-Arm Pullover - This exercise is done with either a barbell or a pair of dumbbells, and the arms are kept bent. Bending the arms allows a slightly heavier weight to be used without undue strain on the shoulders. As the weight is brought back and behind the head, the hips should remain low on the bench or seat, the back should be kept flat on the bench, and you should breathe as deeply as possible. After a full stretch, the weight is brought upwards and above the head as you exhale. Grimek recommended 15 to 20 repetitions.
(3) Stiff-Arm Pullover - This exercise is done just like the bent-arm style except the arms are kept straight throughout the movement. A lighter weight is employed, and extra focus is placed on deep breathing and stretching of the rib box. Again, Grimek recommended doing 15 to 20 repetitions.
Picture of John Grimek demonstrating the bottom position of the dislocation exercise on a decline bench.
(4) Dislocation or Semi-Inverted Lateral Raises
John Grimek called the dislocation movement "a great latissimus dorsi muscle builder." This exercise not only builds all the muscles of the upper back, it is useful for building the shoulders, the pectorals, and for expanding the rib box. Grimek described how to perform the dislocation exercise as follows,
"Select pair of dumbells which can be handled fairly easily to prevent any shoulder injury. Start movement from thighs and allow arms to swing down, by muscular action of course, and meet overhead [see photographs] . . . . Keep arms moving in line with body from overhead. When correctly executed this exercise will bring about phenomenal development in the entire torso, particularly the great latissimus dorsi. Breathe deeply as weights are carried overhead. Exhale as they are returned to starting position on thighs. 12 to 15 repetitions are necessary."
John Grimek demonstrating the bottom position of the dislocation exercise. The dumbbells are brought from overhead to the position shown. Arms should remain inline with the body.
(5) Press with Dumbbells - For best results, Grimek recommended that the arms be held away from the body and the elbows be pointed sideways. Using this technique, Grimek pointed out that the pectorals are more strongly stretched, and this greater range of stretching helps to develop these muscles more fully. Grimek recommended using a weight that will allow 12 to 15 repetitions in perfect style.
(6) Lateral Raise - This was a very popular exercise in years past, and it was one of Grimek's favorites. He typically performed this movement while keeping his arms straight. However, he sometimes employed a slightly heavier weight and performed this exercise with his arms bent (today, many lifters call this form of the lateral raise "flyes"). Each style, according to Grimek, affects the chest muscles and pull on the rib box slightly differently, and the bodybuilding star recommended that both versions be done from time to time for best results. If, however, the straight-arm version causes shoulder pain, Grimek suggested doing only the bent-arm version. Regardless of style done, Grimek stressed that a greater muscular contraction can be achieved by bringing the dumbbells upwards until the arms are crossed over the chest. He also recommended inhaling deeply as the arms are extended (dumbbells moved towards the floor), and exhaling as the weight is raised and crossed over the chest. The muscle star recommended doing 15 to 18 counts per set of this exercise.
Picture of Roy Hilligenn demonstrating the top position of incline lateral raise.
Grimek cautioned that a lifter should master the correct form of the six exercises described above before concerning himself with using heavy weights. Only after the a lifter can EASILY perform the upper number of repetitions in good style should he increase the weight used for a particular exercise. Grimek urged this practice because deep breathing, as required for chest expansion, is hampered if too much weight is used. Additionally, Grimek recommended this practice to help save a lifter from getting a shoulder injury.
Although John Grimek trained with a variety of bench angles to enlarge his chest, he was particularly fond of decline-bench exercises because, he believed, that the decline position has a soothing effect upon the body. He wrote,
"The decline attitude is very beneficial to the body in general. During the entire day we either stand or sit and gravity naturally exerts its downward force on our organs. In this new position the organs are gently pushed back into their place and [this] relieves the strain from our upright position. Blood circulation is increased in this position without any added strain on the heart. The legs, normally sluggish due to its upward flow against gravity, is greatly increased and replenished with fresh, nourishing materials carried in the blood. Even the brain receives new and larger quantities of blood, clearing the 'cobwebs' for more efficient thinking. Yes, this exercising attitude has some unusual merits, but if you entertain any doubts, try it yourself and you be the judge."
To perform "decline-plane" exercises, Grimek recommended using a sturdy abdominal board, or any other board which is sturdy enough to support a combination of your body and the exercise weight. Grimek "hooked" his feet in place by using the straps on his abdominal board. Without such straps, another means must be found to keep the feet steadily held. Grimek suggested that one option is to secure yourself by the crook of your knees, by dropping your lower legs over the edge of the high-end portion of the incline board.
John Grimek's version of the crossover on the supine bench.
Grimek also advised that the bottom edge of the incline board be elevated before practicing exercises such as the lateral raise or the bent-arm pullover. This can be done by resting the board on a sturdy box or bench. Doing this will prevent the dumbbells or barbell from contacting the floor before a full stretch can be obtained. With the exception of a few exercises, such as the partial bench movement described below, Grimek favored obtaining a complete stretch, as he believed doing so aided muscular development.
Grimek was often asked if the shape of the pectorals can be changed. The bodybuilder explained that only the contour of a muscle can be altered, not the basic shape. In the October 1960 issue of Strength and Health, he wrote,
". . . if you expect to find a way to shorten or lengthen the muscles structure itself, let me save you some time and trouble and tell you this is impossible. All muscles have a point of origin and a point of termination. Between these points, it's possible to develop them to almost any size, but nothing will increase or shorten this distance. This is true of all muscles, and this is what governs and gives shape to muscles, not size."
John Grimek performed various versions of the pullover exercise. The pullover was the one exercise he practiced nearly every workout.
Although the basic shape of a muscle is governed by heredity, Grimek pointed out that a targeted region of the pectorals can be emphasized and developed by selecting the right exercise. For example, if a bodybuilder would like to fill in the gap between the pectorals were they meet at the sternum, the York star recommended doing supine, decline, or incline presses, especially with a wide grip. Grimek's experience was that each of these styles of the bench press greatly stimulates the muscle tissue in the vicinity of the sternum. The Mr. America winner also recommended performing lying chest movements for affecting this region of the chest, including the "Flying" exercise with arms bent. For the "flying" exercise, Grimek said, ". . . instead of stopping the dumbbells over the chest, the arms should cross each other in scissors fashion so that maximum contraction of the inner section of these muscles is obtained."
According to Grimek, the inner section of the pectorals are also greatly stimulated by squeezing the two handles of a crusher apparatus together, and by bringing the arms across the chest with resistance from a wall pulley or cable.
Many bodybuilders desire to acquire a sharper outline of the pectorals, especially at the bottom and outer edges. Grimek claimed that various chest exercises are useful to meet this goal, especially if done in the decline position. These exercises include presses, pullovers, and bent-arm lateral raises. The decline position, according to the strongman, helps to stimulate the section along the bottom of the pectorals by increasing the stretch at this area. As stated previously, Grimek emphasized that the "flying" exercise can be made more beneficial by moving the arms past the "sideways" position and continuing until they are crossed over the chest. Crossing the arms over the chest, according to Grimek, greatly increases contraction of the pectorals and helps to bring forth better muscularity and a sharper outline of the these muscles.
Grimek often cautioned readers of Strength and Health against overdeveloping the pectorals. He wrote,
"I am not suggesting that these muscles be ignored . . . they shouldn't be. But neither should they be developed beyond other proportions and infringe upon the body's symmetry. Body symmetry is more important and is the sole factor by which one physique is more outstanding than another - never overdevelopment of some muscle group."
The York strongman also warned that overdeveloped pectorals may begin to sag and acquire a flabby look, especially as the lifter approaches middle age and / or if he fails to train regularly.
According to Grimek, the vast majority of bodybuilders can keep their pectorals firm by training them regularly and by not going bulk crazy. However, an unfortunate few lifters may naturally have flabby pectorals due to a condition called gynecosmastia. If a lifter suffers from this condition, exercise alone will not eliminate the flabbiness of his pectorals. Rather, Grimek stated that hormone (testosterone) injections under the direction of a medical doctor, along with exercise, may be necessary before the bodybuilder who suffers from gynecosmastia can overcome this condition and establish a firm set of pecs.
Contrary to popular belief, John Grimek did believe that the bench press is a valuable exercise for bringing about muscular development, but only if this lift is employed as part of a general plan to build a symmetrical physique. Grimek stated,
"Too often this exercise is overdone with one goal in mind: to acquire large and massive pectorals. If this is your aim, then you're wasting your time and energy. Not that this exercise wouldn't develop the pectoral muscles . . . it would. Almost too much so. Your aim should be to strive for all-round symmetry and not for one particular muscle."
John believed that to reap the most benefit from the bench press, this lift must be done without "cheating" of any kind. His protocol for performing the bench press centered around four major rules. Following these four rules, Grimek stressed, will ensure that the bench press stimulates all the muscles of the upper body, not just the pectorals. John's bench press rules were as follows:
Rule 1:
Use a weight which you can COMFORTABLY handle for the desired number of repetitions.
Rule 2:
Avoid violent starts, arching of the back, raising the hips off the bench, and digging the heels into the floor.
Rule 3:
Do any number of repetitions that you find desirable or beneficial. Grimek believed that the best rep scheme depends upon the individual and must be determined by experiment.
Rule 4:
Use a grip spacing which feels most natural. Experiment with different spacings to determine which grip width is best suited for you. Some bodybuilders, Grimek stated, do best with a very wide grip (collar to collar); other lifters favor a relatively narrow grip (about shoulder width apart). The majority of lifters, according to John, do best with a grip somewhere between these two extremes.
For building greater upper-body strength, Grimek often prescribed a power system of training based on doing partial reps on the bench press. This system is done by lowering the barbell only about two to four inches from the fully-extended position, and then pushing the weight back up. A weight should be used that is about 20 to 25% heavier than is normally used for the full-range movement, and about five or six reps should be done each set. Grimek recommended that an experienced lifter perform five to eight sets of this exercise, increasing the weight with each set. For safety reasons, I recommend that this exercise only be performed inside of a power rack, or with assistance from a couple of strong spotters.
While the bench press is normally done with a barbell, Grimek believed that doing this exercise with a pair of dumbbells may be better. The former Mr. America pointed out that dumbbells allow free and natural movement of both arms, unlike the barbell which essentially locks the hand spacing.
G.S. Bronx, a reader of Strength and Health, once asked John Grimek, "Why do you and Harry Paschall frown on the bench press? . . . I've seen you a number of times and judging by your pectorals you must have done some bench pressing (or some other exercise to develop them) but please give me some reasons why you don't favor this exercise."
Grimek responded by assuring Mr. Bronx that neither he nor Harry Paschall were against bodybuilders using the bench press. However, Grimek was quick to point out to this reader that both he, and especially Paschall, considered the bench press to be an overrated and often overdone exercise. Grimek said, "Too much emphasis is placed on developing 'pecs' which, although they should be well-developed for physical appearance, should be checked to be in line with other body proportions for symmetry. Too often they are drooping with bulk, making them sloppy looking . . . ."
Grimek warned that too much pec bulk can restrict an athlete by making overhead pressing more difficult. He also cautioned that most fellows with "heavy pecs" look unsightly because they don't have the proper structure to carry them. An exception was granted to George Eiferman: "Eiferman, on the other hand, is constructed so as to carry them well, but his pectorals are not as heavy nor as thick as they seem, but because of their shape they look larger and mold into his physique better."
During his mature years, John Grimek rarely practiced the regular bench press. However, as a young lifter, the bodybuilder said that he practiced this lift often in floor-press form. He once did a floor press with around 375 pounds. This was done in very strict style, and at the time the world record in this lift was 382 pounds and held by Joe Nordquest. Grimek was proud of his press form, but he was appalled by the style of lifting typically exhibited by other bodybuilders as the bench pressed gained popularity. Grimek wrote in the January 1957 issue of Strength and Health, "Watching fellows do this lift today makes you wonder whether they're trying to lift the weight or keep the weight from crushing them!"
Grimek summed up his view on the bench press by saying, . . . I'm not against the lift when it is used properly for developing purposes, but neither do I think this lift should be favored and employed to the exclusion of all other more important exercises - which seems to be Harry Paschall's prime dissent, not condemnation. Employ it as a useful exercise and not as a monster builder!"
Grimek believed that the body responds best when trained as a whole, and he often did whole-body workouts three times per week. Not only did Grimek often utilize a whole-body training program, he prescribed this type of training to beginning and intermediate bodybuilders seeking to gain muscular bodyweight. One of his prescribed whole-body programs was featured in the September 1952 issue of Strength and Health. Grimek also recommended this program to advanced bodybuilders, although he suggested that the advanced fellow may want to add a few exercises, increase the number of sets per exercise and/or alter the selection of exercises to meet his needs. Grimek suggested to the lifter that he only add additional work to this routine if he could still feel "refreshed" after a workout.
The Weight-Gain Training Program Recommended by John Grimek Exercise Sets and Reps
Warm-up - high deadlift, fast 1 X 8-10 (one set, 8 to 10 reps)
2 hands curl 1-2 X 8-10
2 hands reverse curl 1-2 X 8-10
Bent over curl, single arm 2-3 X 7-8
Press behind neck, sitting 1-2 X 8-10
"French curl", barbell 1-2 X 8-10
Squats, fairly light weight 1 X 15-18
Pullover on bench 1 X 12-15
Squats, increase weight 20 lbs 1 X 12-15
Lying lateral raise 1 X 12-15
Squats, increase weight 15 lbs 1 X 8-10
Pullover on bench 1 X 10-12
Squats, increase weight 10 lbs 1 X 6-8
Lying lateral raise 1 X 10-12
Squats, increase weight 5 lbs 1 X 3-5
Two hands press 2 X 8-10
Rowing exercise 2 X 8-10
Shoulder shrugs 2 X 10-12
Deadlift 2 X 10-12
Straddle lift 1 X 10-12
Side bends, barbell 2 X 12-15
Grimek's prescribed weight-gain workout shows how the famous bodybuilder incorporated the principles of chest training discussed in this article into a general training program. Note the emphasis on leg and chest-expansion work. Note also that this program affects all major muscles of the body, as Grimek favored symmetrical development above all else.
Grimek recommended using the above training program three times per week, such as on Monday, Wednesday, and Friday. As a variation to this routine, he offered the following suggestion:
". . . after following the above program for a month or so, vary it by making the following changes: Assuming your training days are Mondays, Wednesdays, and Fridays, follow the foregoing program on Mondays and Fridays, but on Wednesday handle much heavier weights, 15 to 30% more in each exercise, and cut down on the reps. Instead of doing five sets of squats, use three. You'll find this added resistance will work the muscles harder and jar them from their usual routine. Also, in this way you will discover which scheme of repetitions your muscles respond to best; heavier poundages and less reps, or lighter weights and more reps."
1. Hoffman, Bob, The Big Chest Book, Strength and Health Publishing Co, 1941
2. Grimek, J.C., Advanced Chest Exercises, Strength and Health, May, 1948
3. Grimek, J.C., More Advanced Chest Exercises, Strength and Health, June-July, 1948
4. Grimek, J.C,, A Bodybuilder's Training Program, Strength and Health, September, 1952
5. Grimek, J.C., Developing a Spacious Chest, Strength and Health, January, 1957
6. Grimek, J.C., Your Training Problems, Strength and Health, January, 1957
7. Grimek, J.C., Developing the Chest II, Strength and Health, February, 1957
8. Grimek, J.C., Developing the Back, Strength and Health, May, 1957
9. Grimek, J.C., Your Training Problems, Strength and Health, July, 1959
10. Grimek, J.C., Know Your Basic Pectoral Shape, Strength and Health, October, 1960
11. Grimek, J.C., That Controversial Bench Press, Strength and Health, November, 1960
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Getting focused to get better.
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Getting focused to get better.
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
My training Log
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
Location: Louisiana
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Nice read.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Senior Member
Max Brawn
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Location: South Wales - UK
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nice work Bam... very good read
My Log: http://muscleandbrawn.com/forums/showthread.php?t=15079
Bigger, Stronger, BAMA!
Max Brawn
Join Date: Nov 2010
Location: Virginia Beach, VA
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Getting focused to get better.
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
My training Log
Bigger, Stronger, BAMA!
Max Brawn
Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,254
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 293105
The Lying lateral Raise described in the article is a straight armed DB flye. You can do them straight armed or bent if you are having some shoulder pain.
The dislocations appear to be similar to a DB Pullover only you start from the thigh with a DB in each hand and you extend each arm past your head, in line with your body. He usually preformed this exercise on a decline.
Both exercises are done with light weight to start and deep breathing to assist in stretching out the muscles.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Getting focused to get better.
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
My training Log
Join Date: Apr 2010
Posts: 53
Reputation: 5778
This article is simply wonderful. Grimek is the man to listen to concerning this topic of chest expansion. I firmly believe in this type of training and do my best to implement it in every program. I include Rader Pulls generally between sets as these seem to work as well as many varieties of pullovers and some of Grimek's exercises. The key is to force deep breathing - like when you finish a set of high rep leg work and the body needs to keep breathing for up to a couple minutes afterward. One can actually get quite good at "forcing" recovery with the conjunctive use of pullover type exercises.
One of the greatest training benefits I have found from including these exercises is rapid recovery. I mainly think this is due to super oxygenation of bodily tissues. Light high rep leg training as he recommends will eventually cause failure not in muscle specific strength, but nervous function by the actions of oxygen debt. I also find my fatigue is much less after a session - if it was a light session I actually feel more energetic after leaving the gym. If it was heavy I am almost always ready to go for another session within 48 hours.
I have noticed that my body actually begins to crave deep forced breathing and, like Grimek explains, the benefits go beyond a larger bust and bigger rib box. I'll admit that at first these are actually quite painful but in time (a couple months) I generally feel awesome from these, maybe it helps endorphin release, but I actually begin to crave this type of work.
Some other things I have noticed are increased metabolism and a leaner harder physique in time with these. If I do them once a week I actually notice my metabolism slow within 3-4 days after doing them - no other training brings my metabolism back to that high rate.
I really think these are the best exercise for gaining lean hard weight as naturally and as quickly as possible when one performs many sets over 2-3 sessions a week in a progressive fashion. They can also be used maintain without the inclusion of progression.
It has come to a point in my training career after personally witnessing the benefits of these that all other training that I do seems pointless. If I ain't doing these - why bother?
The breathing squat is the most legendary exercise of them all...from it, all champions are born.
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
Location: Louisiana
Posts: 76,876
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Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
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text:
Anna-Jonesboro only had four wrestlers in their wrestling match with Harrisburg Tuesday night, allowing the Bulldogs to score an easy 70-12 win over the Wildcats, improving to 3-3.
Of the 14 matches, Harrisburg won 12 with Zach Clarida, Darren O'Dell, Tyler Sullivan, Austin Lowry, Lucian Hicks, Zach Perkins, Bryan Miller, Jaxon Karnoski, Kyle Heavener, Tyle Owens and Brandon Thom all winning.
Hicks was able to win the 152-pound weight class scored at 19-7, while Thom won with a pinfall at 1:35.
All other matches were forfeits.
"With A-J only having four wrestlers total in their varsity/junior varsity lineups, getting better by receiving forfeits just does not get us headed towards positive things," head coach Greg Langley said.
"So, we had to use the time wisely and were able to wrestle eight or nine exhibition matches with our own varsity and JV after the four contests were decided head-to-head."
Langley added that at least gives his team some desperately needed mat time.
"We did not keep score in our exhibition matches with ourselves, bit we did get in some conditioning and work on the mats," Langley added. "The biggest thing we need right now to get better is mat time."
The Bulldogs will get that time this weekend at the Cumberland Tournament and the junior varsity team going to the A-J Tournament all on Saturday.
The JV team had a clean sweep, winning 54-0 to improve to 2-1.
Boyd Baker, Dakota Barker, Sean Crisenberry, Garrett Betts, Brice Mauney, Logan Boon, Cole Adams, Mackenzie Alvey and Ryan Dennison all won via forefit.
Location, ST | website.com


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For this season's holiday parties, or just to put a little sparkle into your wardrobe, try a sequined blazer for some dazzling added pop! There are plenty to choose from for all budgets.
Today's Denim Picks:
1) Anlo Ella Studded Skinny Jeans, $242.00
A great pair of jeans with edgy studs on the back pockets. A little added embellishment under a great sequined blazer.
2) Current Elliott Denim Legging in Jet Black, $176.00
The perfect partner to the sequined jacket for a sleek sexy look.
Shop Current/Elliott @ Singer22
3) Forever21 Elastic Waist Skinny Jeans, $15.50
Simple chic and cheap! Enough said.
7 For All Mankind Plated Sequin Blazer, $495.00
7 For all Mankind has proven that not only do they do denim superbly, they also have a fantastic collection of apparel, shoes and bags. his plated sequin blazer will add some glam rock to a pair of skinny jeans, a body-con dress or a short-full skirt.
Isabel Lu Sequin Blazer, $253.00
This fresh take on a tuxedo style sequined blazer has a modern loose silhouette with a shawl-lapel and peaked hem. Pair them up with sleek fitting jeans, leggings or mini-skirt.
AKA New York Sequin Lapel Tweed Blazer, $309.00
If full on sequins are not for you, here's a more sophisticated take on a black and white tweed blazer. It gets roughed up with unraveling along its sleeve cuffs and bottom hem and charcoal sequins along its wide lapel gives it a bit of shine. Try them with skinny black jeans, leggings or for a more lady-like look, a black tweed pencil skirt.
Silence & Noise Sequin Blazer, $98.00
Silence & Noise continue to offer affordable and chic apparel that makes any gal look good. This fitted blazer is cut long and trimmed with a single button closure. Topped with allover sequins for tons of pizzazz.
Shop Silence & Noise @ UrbanOutfitters
H&M Sequin Jacket, $40.00
Who says you need a lot of money to be fashionably fabulous? This great cropped sequin jacket is both chic and a bargain!
–Nikki Cho Russo
Tags: 7 for All Mankind, AKA New York, Anlo, Current/Elliott, Forever21, H&M, Isabel Lu, Silence & Noise


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Premier League referee Mark Clattenburg delays Saudi Arabia move
The 41-year-old official had agreed a move to the Middle East, but has delayed the switch for a short time More »Goal.com - 16 hours ago
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Manchester United are still without Wayne Rooney, who faces a race against time to be fit for the EFL Cup final at Wembley. More »Omnisport - 20 hours ago
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Alex Netherton thinks this weekend's FA Cup upsets are part of a bigger global shift. More »Yahoo Sport UK - 20 hours ago
City and Chelsea spending can't be rivalled - but Spurs are equals on the pitch, says Vertonghen
The Belgium international insists Spurs can compete with the best on the pitch More »Yahoo Sport UK - 20 hours ago
Manchester United's Rashford keen to avenge Chelsea defeat
United were handed a tough draw in the FA Cup, but Marcus Rashford is relishing the chance to take on Chelsea. More »Omnisport - 18 hours ago


text:
- Alumni Development
- 405.574.1290
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USAO Alumni Association, Inc.
"Representing OCW/OCLA/USAO alumni from around the world, the Alumni Association focuses on connecting alumni with the campus, each other and works to provide support for our university."Learn more about the USAO Alumni Association
Named Scholarships
"The named scholarship program honors alumni, faculty, staff and friends of the college with a lasting legacy. More than 100 scholarships provide support for USAO students from many different majors and backgrounds. Learn how you can leave a legacy for future students."Learn more about named scholarships at USAO
Honored Alumni
"From the most diverse places they came, and to the farthest points they since have traveled. But one thing they all have shared: a life-changing educational experience at Oklahoma's premier public liberal arts college in Chickasha."Learn more about our honored alumni
Stevens Alumni House
"The Stevens Alumni House serves as a "home away from home" for alumni and university guests. Thanks to the efforts of many alumni, this home has new life and is a beautiful gateway to the college."Learn more about the Stevens Alumni House
Online Alumni Directory
"Where are your classmates and friends from your college years? Need to send us new contact information? Use the Online Directory. Once an account is created, you can update information and choose what you share with others."Search the online directory
For the Curious Mind
Scholarship Applications Due March 31
The application process for Alumni Association Scholarships is underway.
Alumni Stories Needed for 100 Alumni You Should Know
The USAO Alumni Association will celebrate its 100th anniversary beginning in May 2017.
Nominations Needed for Alumni Awards
Know someone worthy to receive this year's alumni awards? We need to know.


text:
Frontiers in Molecular MedicineEvent Details: 4:00 p.m., September 12, Health Sciences Education Union
The Department of Internal Medicine will host Frontiers in Molecular Medicine at 4 p.m. Thursday, Sept. 12, in the auditorium of the Health Sciences Education Union.
Ray Hershberger, M.D., will present "Rare Variant Pathogenicity in Genome-Wide Sequencing: First Lessons from Cardiovascular Genetic Medicine."
Hershberger is director of the Division of Human Genetics at Ohio State's Wexner Medical Center.
This event is sponsored by the School of Medicine Research Planning Committee.


text:
- Dora the Explorer (4)
- Go, Diego, Go! (1)
- Ni Hao, Kai-lan (1)
- Blue's Clues (3)
- Yo Gabba Gabba! (1)
- More Shows (2)
Dora needs your help to locate her friend Isa in her garden. You'll need your listening and color naming skills to lead the way!
Explore with Dora every day on Nick Jr.
Dora needs your child's help to find Isa in this colorful garden game. Follow the path of friendly flowers and click on the correct flower to keep Dora moving in the right direction. Watch out for the butterflies and jumping goldfish along the way. They'll slow Dora down. When you find Isa, you'll also get a printable reward!
Parent Tip: At the end of the game, you'll be able to print Isa's Garden in color or print it in black and white and let your child fill in the colors.
Help Dora kick, run and block her way to the Big Cup soccer game!
Love is in the air, but Dora and Boots need to find that missing Valentine
Gather up your cowboys & cowgirls & let them saddle up for Dora's big horse race
Play with your favorite Nick Jr. songs--speed 'em up and add new sounds!
Dora's on a musical mission to get to the rockin' party at Benny's barn!
Swiper needs your child's help to get off Santa's Naughty List!
Dora needs your child's help to rescue King Unicornio!
Your kids will love helping Dora craft her ice skating routine!
Kids learn manners and colors while trying to make Dora's friend dance
Come on in and explore all the rooms in Dora's house!
Roll with Dora and Boots on their adventure to open Skate Park!
This high-flying adventure is out of this world!
Count with Dora and Perrito on their search for the puppies!
Kids help Dora retrieve the magic wand and turn Boots back into a monkey!
Travel through Alphabet Forest gathering letters with Dora and Boots!
Find the missing books from Story Castle and rescue the famous Don Quixote!
Kids can uncover countless surprises in this multi-world adventure game!
The animals are counting on you!
Help Swiper use his swiping skills to do a good deed!
Dora and Boots need help getting back home in time for Dora's big party!
Help Dora balance-beam walk, trampoline jump, & swing her way to the big show!
Go on a tour of Dora's house and find surprises through every door!
Kids help Dora save the Crystal Kingdom from the greedy king!
Help Dora vacuum the garbage on the beach so she can turn into a mermaid!
Help Dora explore the sea and get Maribel the mermaid back home!
Ahoy, mateys! It's a big pirate party & Swiper swiped a trove of treasures!
Kids help Dora be a GREAT big sister by playing with the twins!
"All aboard!" says Dora. "We're going to the carnival in the big city!"
Dora has on her dancing shoes & needs your kids' help to pick her dance moves!
Dora needs your preschooler's help to get Tico and Boots to school!
Put kids' math powers into play--stop a scheming squid & save the day!
Kids create unique designs by adding groovy colors and glitter to spinning paper
It's stickermania! Create pics with the PAW Patrol pups & more Nick Jr. friends
Kids can color scenes and email their mini masterpieces to friends and family
Find the missing books from Story Castle and rescue the famous Don Quixote!
Kids can uncover countless surprises in this multi-world adventure game!
Kids can draw and sketch mini-masterpieces with this easy-to-use toolbox!
Kids pick the paper, decorate, & create a printable paper lantern with Kai-lan!
It's Doodle time! Can you help Blue guess what Doodle is drawing?
Coloring without crayons? You betcha.
These colorless critters need some color. Quick, click on a color!
Create and print your own masterpiece with this toolbox!
Build a custom bot with Plex!
Kids can paint their favorite color-by-computer pictures over & over again!
Kids use colors and patterns to paint new shells for the hermit crabs!
Come on down to Blue's Room for games galore with all Blue's friends
This hair-y game is lots of fun! Help Mr. Hairy find a wacky new disguise.


text:
The head of the independent fiscal watchdog set up by the coalition has rebuked David Cameron for misrepresenting its position on the impact of austerity measures.
Robert Chote, chairman of the Office for Budget Responsibility (OBR), wrote to the Prime Minister to dispute claims he made in a high-profile speech yesterday.
Mr Cameron said the OBR was "absolutely clear that the deficit reduction plan is not responsible" for depressed growth - "in fact, quite the opposite".
But Mr Chote noted "for the avoidance of doubt" that it in fact the OBR had always worked on the basis that that tax hikes


text:
Tommy Hilfiger Santiago Flip Flop
Sorry, this item is sold out!
Looks like you've got more shoe shopping to do - have fun!
Looks like you've got more shoe shopping to do - have fun!
Item # 273026
Get nautical this summer with Tommy Hilfiger! The Santiago sandal is a must have for a Hampton's long weekend or just sailing around town with your best friends!
- Fabric upper
- Decorative buckle detail
- EVA midsole
- Synthetic sole
- Imported
By: Bex224
Location: New Orleans, LA
September 07, 2013
"These have become my go-to flip-flops. The colors go well with everything, they are extremely comfortable, and they look cute. Surprisingly, the little buckle detail was not uncomfortable and did not rub. I've worn these all day and been perfectly happy with them."
By: luv2ShopMama
Location: Wilmington Delaware
July 16, 2013
Comfortable Flat
"Not disappointed with this find. I usually buy 9/12 but the 9 fit just fine. A very comfortable shoe"
By: walkaway
Location: california
May 14, 2013
fits nicely
"These shoes are very comfy and complement my feet"
Click anywhere to close this.


text:
Locked Rooms (Mary Russell #7)
- Brief Synopsis:
- BONUS: This edition contains an excerpt from Laurie R. King's The God of the Hive.
- Long Synopsis:
- BONUS: This edition contains an excerpt from Laurie R. King's The God of the Hive.En route to San Francisco to settle her family's estate, Mary Russell, in the company of husband Sherlock Holmes, falls prey to troubling dreams--and even more troubling behavior. In 1906, when Mary was six, the city was devastated by a catastrophic earthquake. For years Mary has insisted she lived elsewhere at the time. But Holmes knows better.Soon it is clear that whatever unpleasantness Mary wanted to forget hasn't forgotten her. A series of mysterious deaths leads Russell and Holmes from the winding streets of Chinatown to the unspoken secrets of a parent's marriage and the tragic "accident" that Mary alone survived. What Russell discovers is that even a forgotten past never dies . . . and it can kill again.
- Book Quality:
- Publisher Quality
- 9780553901597
- Publisher:
- Random House Publishing Group
- Date of Addition:
- 09/25/11
- Copyright Date:
- 2005
- Copyrighted By:
- Laurie R. King
- Adult content:
- No
- Language:
- English
- Categories:
- Literature and Fiction, Mystery and Thrillers
- Submitted By:
- Bookshare Staff
- Usage Restrictions:
- This is a copyrighted book.
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text:
Learn to Chant
Document Actions
This program is designed to help theological students preparing for ordination to the priesthood learn the theological and musical content of Byzantine sacred music.
Choose one of the following:
With the help of Fr. Seraphim Dedes of the St. Gregory Palamas Monastery in Perrysville, Ohio, the Department of Internet Ministries offers you the chance to learn the 8 Byzantine Modes as sung during Sunday Orthros. For information on how to obtain Fr. Seraphim's CDs and the music in Byzantine and Western notation, see the list of works available from St. Gregory Palamas Monastery.
Service of the Small Paraklesis
The service of the Small Paraklesis, conducted in alternation with the Great Paraklesis during the Dormition fast (August 1-14) as well as on many other occasions, is chanted in times of distress and sorrow of soul and is one of the most popular services of the Orthodox Church.
Translated and set to meter by Demetri Kangelaris and Nicholas Kasemeotes
Audio courtesy of Eikona
On the first four Fridays of Lent, we chant the Service of the Salutations to the Theotokos at Small Compline. On the fifth Friday of Lent, we chant the Canon of the Akathist in its entirety.
Audio and translation courtesy of Fr Seraphim Dedes of the St. Gregory Palamas Monastery in Perrysville, Ohio
Learn to Chant the Akathist Hymn
(The RealOne Player is required to listen to the audio samples for this page)
Frank Desby Byzantine Chant Training Manual
Archdiocesan School of Byzantine Music Byzantine Music Theory and Practice Guide
St. Anthony's Monastery
For the audio samples in the Learn to Chant section, you will need either the RealOne Player or Quicktime in order to listen. You may download either one from the links below.


text:
Jewel Bait EF Finesse Flip'n Jig 2pk
Check out the new Tackle Warehouse Exclusive Colors - TW Bama Bug, TW Clearwater Craw & TW Pumpkins!
The EF Finesse Flip'n Jig created by Jewel Bait Company is quickly becoming a "must have" bait in everyone's box. When conditions get tough and fish become finicky a smaller profile bait will get more bites. The Jewel Baits EF Finesse Flip'n Jig was designed with a special cone type head and a strong, custom-designed Mustad Ultra Point Hook that allows for fishing heavy cover. Each Jewel Baits EF Finesse Flip'n Jig comes with rattles and is available in natural fish catching colors. Sometimes power fishing needs a little finesse, that's where the Jewel Bait EF Finesse Flip'n Jig will pay off.
11 Colors
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Customer Reviews
Comments: This jig not only no longer comes with rattles but they have removed the rattle collars so you can't even buy rattles and add them. So very frustrated with Jewel.
From: Clayton: Oklahoma 2/8/17
Comments: This jig will come through any kind of cover! I like this jig for fishing lay downs and brush piles. The hook is really strong & specially designed to keep the fish buttoned better than a round bend or wide gap. I prefer the pro spider jig for fishing rock. Jewel jigs are my confidence bait! My personal best on our local lake came from this jig!
From: 870SKF: Gamaliel, AR 10/16/15
Comments: One of the best jigs I have ever used. This is my goto jig for big bass. The hook is strong and does not bend. Never had any issues with this jig.
From: Hvang: Minnesota, USA
Comments: first off let me say that i love jewel jigs. but this jig is not at all like the rest of their products. Looks very cheep. the painted in eyes look terrible, just leave them off. and the hook will bend under the slightest amout of pressure. bad hook ups and bad quality.
From: Chip: Siler City, NC
Comments: My all time favorite jig, this along side the spider jig is a tough combo to beat. I like the compact profile of the jig and it fishes in weeds, brush and rocks really well. Put a paca chunk on and get ready to catch fish!
From: Jamal: Wichita, Kansas