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Bearded Beast of Duloc
Max Brawn
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Ed Coan Appreciation Thread
Ed Coan has set over seventy world records in powerlifting. He became the lightest person to cross the 2,400 lb. barrier in the powerlifting total (a sum of three lifts: the deadlift, bench, and squat). He set an all-time powerlifting record total at 2,463 pounds, even though at the time he was not in the heaviest weight class.
Ed Coan's best result in an international, and drug tested, competition is 1,035 kg (2,282 lbs) in the 100 kg weight class at the 1994 IPF Senior World Championships. This at the time was a world record.
Ed Coan's best single ply lifts:
Squat - 1019 lbs (~462 kg)
Bench press - 584 lbs (~265 kg)
Deadlift - 901 lbs (~409 kg) [4]
Other lifts
Ed Coan's best competition lifts as a 220lb lifter:
Squat - 961 lbs Bench - 584 lbs Deadlift - 901 lbs
The squat and Deadlift attempts were as follows: 959lbs and 898lbs. After the competition, the plates and barbell were weighed And the weight came out to be 961 and 901lbs
Note that Ed Coan's lifts were completed under IPF Rules. Single layered suits and standard 2 meter knee wraps.
Ed Coan has failed drug testing through the IPF three times. The first time he was temporarily suspended in 1985 for the use of Deca-Durabolin, an anabolic steroid .
In 1989, Ed Coan was once again suspended due to a positive drug test.
In 1996, at the IPF Men's Open World Championships in Salzburg, Austria, Ed Coan tested positive once again and was issued a lifetime ban from the IPF. Because this positive drug test occurred in a competition in which he placed first, his name and results have been retroactively removed from the 1996 results.
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Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
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Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
Location: Louisiana
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Ed Coan Bench Press Training Routine
Ed Coan Bench Press Training Routine
Excerpt from an article in Powerlifting USA
"...The point is: most writers deal in abstract thinking, reflected knowledge, not direct knowledge. Most depend on reading, studying, researching to develop their concepts. Most have never squatted 600, much less a 1000. This is not to say that their viewpoints or theories are worthless. On the contrary, truth is truth and no one has the market cornered when it comes to the truth. And a great powerlifter is not necessarily a great trainer. There is an old football adage: a great player does not necessarily make a great coach. On the other hand, let's not ignore the training and philosophy that has produced the great champions in favor of the clever writers who dazzle us with catchy phrases and reflected knowledge.
Training the Bench:
Ed's approach to upper body strength looks like this:
Wednesday: bench press, after warmup, 2 work sets. Narrow grip, no warmup, 2 work sets (60 pounds less). Incline, no warmup, 2 work sets (50 pounds less). Points to ponder: In so far as poundage: if Coan performs 2x5 with 500 in the conventional bench press, he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. He feels that his competition style benches serve as sufficient warmup for his narrow grips which in turn allow him to incline without any warmup. All told, Coan performs a total of 6 work sets. Not very many when you think about it.
Thursday: Press-behind-the-neck, after warmup, 2 work sets. Front lateral raise, after warmup, 2 work sets 10-12 reps. Side lateral raise, 2 sets 10-12 reps. Bent over lateral raise, 2 sets 10-12 reps. Points to ponder: Coan is a big believer in heavy, specific shoulder training. So much that he trains them on a separate day from his bench...
Saturday: Light bench, no warmup, 2 sets 8-10 reps. Light dumbbell flyes, no warmup, 2 sets 8-10 reps. Tricep pushdowns, 3 sets 8-10 reps, Dips 1 set 8-10 reps, Preacher curls 2 sets 10-12 reps. Points to ponder: This is a lightweight, muscle flushing, chest workout. Ed does a couple of quick sets with a weight about 60 percent of his max (340x10) with his feet on a bench. A few sets of light flyes and he is ready for triceps....
Ed cycles on all his exercises. Cycling, by definition [well, not quite. CRG], is concentrating on different repetition ranges at different times over the course of the training cycle... Here are his cycling repetition guidelines:
Week 1-2 10 rep sets
Week 3-4 8 rep sets
Week 5-8 5 rep sets
Week 9-10 3 rep sets
Week 11-12 2 rep sets
Week 13 1 rep set
Week 14 1 rep set
Remember those two work sets Ed does on all his major exercises? This is the weekly rep strategy for those work sets. This is called cycling and is designed to peak strength. Each week he adds 15 pounds to the previous week's work set weight. 15 pounds represents a paltry 2.5 percent of his max bench. Small jumps, done consistently and spread over a long 14 week cycle, adds up to big increases. Small weight jumps coax strength and power gains from the body. Week after week, the body is acclimated to slightly heavier loads. Exercise technique is simultaneously refined. Everything is done to develop momentum. This is a classic and timeless strength strategy. Compared to the army of arm-chair muscle gurus, Coan's conservation and impeccable pedigree stands out like a bright moon on a pitch black night. While not as trendy-sexy as newer models, this is the most effective system of strength building ever devised. Period."
"Ed Coan designs a cycle for you: We asked Coan to apply his cycle logic to a hypothetical 270 pound bencher who wanted to break the 300 pound barrier: "We can do it, but it'll take a thirteen week commitment from the lifter." Here's the breakdown:"
Week 1 190x2x10
Week 2 190x2x10
Week 3 200x2x8
Week 4 210x2x8
Week 5 220x2x5
Week 6 230x2x5
Week 7 240x2x5
Week 8 250x2x3
Week 9 260x2x3
Week 10 270x2x2
Week 11 280x2x2
Week 12 300x1
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Bearded Beast of Duloc
Max Brawn
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Ed Coan's Peaking Cycle
Powerlifting Heads-Up Ec Coan Peaking Cycle Calculator
Ed Coan Bench Press Training Cycle
Powerlifting Heads-Up
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Bearded Beast of Duloc
Max Brawn
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Ed Coan's
2,500 pounds and beyond
4 Day Routine
Squats 7-10 sets of 2-8 reps
Leg Extensions 2 sets of 10-12
Leg Curls 2 sets of 10-12 reps
(In the off-season, high bar squats to activate more of the quads and sometimes front squats afterwards).
Seated Calf Raises 3 sets of 10-12 reps
Bench Press (regular grip) 7-10 sets of 2-8 reps
Wide-grip bench 3 sets of 8-10
Incline Dumbell or Barbell Press 2 sets of 2-8 reps
Flyes (high reps) 2 sets of 10-15 reps
Tricep extensions (a whole bunch) 2 sets of 2-8 reps
Regular deadlifts or S-L Deadlifts 8 sets of 2-8 reps
Bent-over Rows 2 sets of 8-10 reps
(Coan does these with 485 for 8 strict reps - "no problem.")
Pulley Rows 2 sets of 8-10 reps
Pulldowns 2 sets of 8-10 reps
Hammer Strength Back Machine (alternating which Hammer machine he utilizes)
2 sets of 8-10 reps
Rear Delt raises 2 sets of 10-12 reps
Close-grip bench 3 sets of 8-10 reps
Shoulder Press 5 sets of 2-8 reps
(either Behind-the-Neck Press, Front Military Press, or Seated Dumbell Presses. Coan has done a Seated Behind-the-Neck Press with 400 pounds)
Side Laterals 3 sets of 10-12 reps
Pushdowns 3 sets of 8-10 reps
Light Barbell Curls 1 set of 20 reps
King Coan's Power tips
1) Keep it simple. Ed Coan's lifestyle can best be described as relaxed and routine. His time outside of the gym is designed to serve as a support system to increase recuperation and build maximal strength. His training is definitely "old school." His routine is basic and to the point. He does not waste his energy with complicated formulas which adjust his total workload in accordance to planetary alignment. He lifts brief and heavy - and then goes home and grows stronger.
2) Don't overtrain. When asked the area in which most bodybuilders can most benefit from the experience of powerlifters, Coan explains it would be in their ability to avoid overtraining. The more objective nature of powerlifting (you are either getting stronger or you are not) gives a more direct feedback to symptoms of overtraining. Wise men pay attention to this.
3) Perfect practice. Build positive neurological patterns by practicing perfect form at all times. You have to be able to put yourself in the perfect position to make the weight. In the squat for instance; this includes walking up to the bar, positioning yourself underneath it, placing your hands exactly where they need to be, squeezing yourself under the bar, and feeling tension in the right bodyparts in order to have everything perfect. All of these things must become automatic - and you have not even taken the bar off the rack yet. At this point, you walk out of the rack, taking the same number of short steps that you always do, you breathe the same way and when you set up you KNOW the lift is going to be successful. You know this because the lifting process is exactly as you have done it countless times before in practice and visualization. You have programmed yourself for success. This same process is applied to all of your lifts.
4) Mental approach. Coan redefines powerlifting psyching standards by his calm intensity. Unlike some others that believe in screaming, smacking their training partners and head-butting the nearest wall (and this is before even leaving for the gym), Coan is known for displaying a calm demeanor. While his approach requires more discipline, the results speak for themselves. Rather than resorting to theatrics to psyche himself up, Coan advocates lifters to "get fired up on the inside - keep it in - otherwise you will just waste energy that could go into your lifts." Anyone that has witnessed Coan prepping before a lift will attest that he exhibits an outward relaxation. If, however, you are close enough to look into his eyes, there is an intensity that is frightening.
Also, when approaching a heavy training weight, a competition lift or a new personal record, the key is to keep out negative thoughts. Do not waste time in front of the bar; just lock yourself into your starting position and move the weight.
5) Consistency. Give it time. Steady consistent training will build steady consistent progress. A review of Ed Coan's career illustrates that he approaches his training as a lifetime process. While others have had their lifting careers cut short by injuries or burnout, Coan's slow, steady gains have lead to a collection of progressively higher world records.
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Bearded Beast of Duloc
Max Brawn
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Best Lifts:
All bests and competition lifts were performed with IPF approved equipment. Only one bench shirt. Only one squat suit.
Squat: 1003 pounds
Bench: 573 pounds
Deadlift: 901 pounds
Current all-time world record Total: 2463 pounds @ 239 pounds bodyweight
Special note should be given that he has never really maxed out in a gym
Squat: 975 pounds
Bench: 585 pounds
Deadlift: 900 pounds a double
Destroy That Which Destroys You
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Bearded Beast of Duloc
Max Brawn
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World Records:
Current Men's Junior IPF World Deadlift Record Holder in the 82.5 kg class with a 347.5 kg pull in Dallas in 11/24/84
Current Men's Junior IPF World Total Record Holder in the 82.5 kg class with a 875 kg total in Dallas in 11/24/84
Current Men's Open IPF World Squat Record Holder in the 100 kg class with a 423 kg squat in Johannesburg in 11/18/94
Current Men's Open IPF World Deadlift Record Holder in the 100 kg class with a 390 kg pull in Jonkoping in 12/4/93
Current Men's Open IPF World Total Record Holder in the 100 kg class with a 1035 kg total in Johannesburg in 11/18/94
Current Men's Open USPF Squat Record Holder in the 90 kg class with a 390 kg squat in 1985
Current Men's Open USPF Squat Record Holder in the 100 kg class with a 436 kg squat in 1991
Current Men's Open USPF Deadlift Record Holder in the 82.5 kg class with a 360 kg pull in 1984
Current Men's Open USPF Deadlift Record Holder in the 90 kg class with a 390 kg pull in 1985
Current Men's Open USPF Deadlift Record Holder in the 100 kg class with a 409 kg pull in 1991
Current Men's Open USPF Total Record Holder in the 90 kg class with a 1000 kg total in 1985
Current Men's Open USPF Total Record Holder in the 100 kg class with a 1090 kg total in 1991
1984 IPF World Champion in the 82.5 kg class at Dallas, TX with 327.5 kg squat, 200 kg bench, 347.5 kg deadlift and a 875 kg total
1988 USPF Men's US Champion at the 100 kg class with a 410 kg world record breaking squat, a 227.5 kg bench, a 362.5 kg deadlift and a 1000 kg world record breaking total in Las Vegas, NV
1988 IPF World Champion in the 100 kg class at Perth, Australia with 377.5 kg squat, 225 kg bench, 370 kg deadlift and a 972.5 kg total
1989 USPF Men's US Champion at the 100 kg class with a 422.5 kg world record breaking squat, a 232.5 kg bench, a 378 kg world record breaking deadlift and a 1032.5 kg world record breaking total in Las Vegas, NV
1990 USPF Men's US Champion at the 100 kg class with a 422.5 kg squat, a 232.5 kg bench, a 395 kg deadlift and a 1050 kg total in Hollywood, FL (Special note: the world record breaking squat, deadlift and totals were not IPF records because he was suspended after the 1989 worlds)
1991 USPF Men's US Champion at the 100 kg class with a 435 kg squat, a 247.5 kg bench, a 407.5 kg deadlift and a 1090 kg total in Dallas, TX (Special note: the world record breaking squat, deadlift and totals were not IPF records because he was suspended after the 1989 worlds)
1993 USPF Men's US Champion at the 100 kg class with a 422.5 kg world record breaking squat, a 252.5 kg bench, a 390 kg world record breaking deadlift and a 1065 kg world record breaking total in Greensboro
1993 IPF World Champion in the 100 kg class at Jonkoping, Sweden with 390 kg squat, 237.5 kg bench, 390 kg deadlift and a 1017.5 kg total
1994 USPF Men's US Champion at the 100 kg class with a 410 kg squat, a 252.5 kg bench, a 340 kg deadlift and a 1002.5 kg total in Austin
1995 USPF Men's US Champion at the 100 kg class with a 425 kg world record breaking squat, a 250 kg bench, a 370 kg deadlift and a 1045 kg world record breaking total in Baton Rouge, LA
1995 IPF World Champion in the 100 kg class at Pori, Finland with 410 kg squat, 240 kg bench, 350 kg deadlift and a 1000 kg total
1996 IPF World Champion in the 100 kg class at Salzburg, Austria with 410 kg squat, 242.5 kg bench, 380 kg deadlift and a 1032.5 kg world record breaking total (He was disqualified very controversially, see the interview for details, he beat his other competitors by over 70 kg in the total)
Destroy That Which Destroys You
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Bearded Beast of Duloc
Max Brawn
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Atlas Speaks
An Interview with Ed Coan
by John Koenig
When you go to the gym tomorrow, I want you to head to the squat rack and load it up with twenty 45 pound plates. That's right, put ten on each side. Now just stand back and look at it and try not to pee your pants. Guess what? Ed Coan has squatted about 50 pounds more than that. Over the next week, see how much you can squat for a single rep. Then do the same with the bench press and deadlift. Add those numbers up. If you can squat 500, deadlift 450, and bench 300, well, you're only at about the halfway point to equaling Ed Coan's total. Scary, huh?
There are many legendary names in the world of powerlifting, names that almost stop traffic when they're uttered. Of current competitors in this field, few have the cachet of Ed Coan. Coan holds more than 100 official and unofficial world records in the squat, bench press and deadlift. At a bodyweight of 240 pounds, Coan has totaled nearly 2500 in competition, and plans to break that barrier this year in a meet. Break down 2500 pounds into three lifts and think about it. That's some mind numbing weight getting tossed around.
In real life, Ed Coan proves to be quite a regular guy, with no ego problems, a sense of humor and a real straightforward, shoot-from-the-hip attitude. Ed recently took time to speak to Testosterone.
Testosterone: Are you, pound for pound, the strongest man alive?
Coan: In powerlifting, I'll say yes. But I can't do what Olympic weightlifters do, for example.
T: What do you think about guys like Greg Kovacs? His handlers like to tout him as one of the world's strongest men, yet I don't think he competes in powerlifting or strongman competitions.
Coan: Based on his size the guy has to be pretty damned strong. That's obvious.
T: Yeah, the guy supposedly weighed 240 before he ever picked up a weight.
Coan: A lot of these numbers claimed by some are done while using Smith machines and machines in general. Do the Kovacs claims bother me? Well, the claims are made in the context of advertising. It's mentioned in the ads to sell more products. So it's no big deal; you just take it for what it's worth.
T: Why are you a powerlifter, as opposed to an Olympic lifter or a bodybuilder?
Coan: Probably popularity in my area. When I first started, I entered a bodybuilding contest and did horribly. This was before they even had music. It was pretty bad. I was sixteen years old. Right after that I went into a powerlifting contest as a Class 3 Novice. I won and was awarded the "best lifter" award. I thought, "I don't like to lose weight and get smaller and stuff like that anyway." Not that I was very large at the time, I was very light in the 165 pound class. At my first meet the squat racks didn't even go low enough. They had to take the weights off and put them on my back!
T: But you're not that short. What are you, five-foot six?
Coan: Yeah, now, but I was four-eleven in high school.
T: How long have you been a competitive powerlifter?
Coan: 21 years.
T: So you continued on as a powerlifter and moved up into the 181 class. What were your lifts there?
Coan: My squat was 782 pounds. I actually did 804 but the judges said I was high. I deadlifted 791 and I benched over 450. I had done 485 in the gym but I tore my pec. Back then, I was benching three days a week, thinking that was better!
T: Many high school kids still do that today. Now, these are pretty unusual weights for anyone, much less a teenager. Did you understand that you were different; did this feel magical to you?
Coan: Every time I touched a weight when I was younger, it would just go up. It didn't matter what it was.
T: Did you know anything about nutrition and proper training then?
Coan: I just had the magazines mostly. We had Ernie France; he was an hour's drive away. We had James Vrouss; he was a great bencher at 165, did a 479 bench without a bench shirt. He managed a Chicago health club I worked out at. I just kept doing what felt good to me, read everything, and tried everything to see what worked.
T: Did you compete in other sports in school?
Coan: The only sport I competed in was wrestling. My first year in high school I was 98 pounds.
T: What notable competitive lifts took place along the way?
Coan: In the 181 weight class it was the 791 deadlift, which actually wasn't hard. At 198 I was totaling over 2200 and actually made my first 500 bench at 198 pounds. This was before bench shirts. I squatted 859, benched 501, deadlifted 791.
T: My shoulder hurts just hearing these numbers! December of '99 you had a 2463 total and you recently attempted 2500. What happened?
Coan: It's actually not a matter of "attempting to do it." If conditions are right I'm strong enough to do it.
T: Have you done it in the gym?
Coan: No, I don't go that heavy in the gym. I always leave the heavy ones for meets. They don't mean shit in the gym and I'll end up overtraining. That's what I used to do when I was younger, but I could get away with it then. Overtraining is really common in powerlifting, just like bodybuilding.
T: Take me through a typical week of your workouts.
Coan: Monday is squat and other leg stuff. Depending on the season, like now in the off season, I don't wear any equipment no belt, no wraps, nothing. I'll do pause-rest squats. I just stop on the bottom until someone says "up." Then I work up to whatever reps I'm supposed to for the day, take 45 off, then do high-bar, close-stance pause squats, which is more quadriceps work. That's pretty much my weak point, my quads. From mid-thigh up to my mid-back is where all my strength is. Sometimes I rep out on a squat machine or a hack squat machine for some blood movement into the area. Then I do one-legged leg curls.
T: Do you do lunges?
Coan: No.
T: Leg extensions?
Coan: I used to, but as long as I do high-bar squats and pause squats, there's no need for them. They end up screwing up the track of your knee just as going all the way down screws it up right away.
T: Do you ever do box squats?
Coan: No, I don't need them, though some people get a lot out of them. The only problem with box squats is the majority of people who do them end up squatting high. When you go off the boxes to the regular squat, you'll end up sticking your ass far back, feeling for something, and ending up bending over too far and squatting high.
T: What about chains and bands?
Coan: I've never used them.
T: You're old school, huh?
Coan: Well, I tried floor presses, but they aggravated my shoulders. Next I'm going to try some board presses as an assistance exercise. At least you're still laying on a bench. Take different height boards, set 'em on your chest, and bench like that. But I'll only use these as an assistance exercise. As opposed to a machine, you keep your normal groove.
T: Back to your weekly program. Monday you squat?.
Coan: Tuesdays off. Wednesday I go in and do all chest and triceps, usually two sets of regular bench, two sets of extra-wide grip inclines, a set of high-rep flyes, then I'll go to triceps. Lying dumbbell extensions with a hammer grip, stretch it as far as I can, for three sets. Then I'll do pushdowns for three sets; sometimes I'll throw in some dips, depending upon how my shoulder feels.
T: Low reps?
Coan: No, in most of my assistance work I never go below eight reps. The rest of it is traditional powerlifting type of work, lower reps. There is a time after meets when I'll do some regular bodybuilding stuff. Gotta build some muscle! Thursday is usually off. Friday is deadlifts and all back work. This Friday, since it's off season, with no belt or anything, I'm deadlifting off a 4-inch block. It actually teaches you to push more with your legs since you have to bend over so much farther. It's a lot ****ing harder!
Most powerlifters I know who no longer compete, they'll squat and bench, but won't deadlift! It's too difficult. Then I do stiff-legged deads off the blocks, then rows, regular pulldowns, then some type of Hammer pull-down machine, like high rows. Afterward, I'll do chins for reps, then bent-over laterals. I do my rear delts on back day.
T: That's a big workout.
Coan: Yeah, I like working back.
T: Do you do anything for your traps?
Coan: No, if I do too much trap work it seems like everything gets tight up there. I can't lock out and rotate my shoulders back for deadlift.
T: Do you work out over the weekend?
Coan: Saturday I come in, do some close-grip benches, then I work my shoulders, which is usually behind-the-necks or seated militaries. Then I do front and side laterals, maybe a couple sets of curls, then I work my forearms and a little grip. I've been working my forearms and grip more lately.
T: Do you use straps on anything?
Coan: Yes, on my stiff-legs, if I go real heavy;I don't want to use the same grip I deadlift with. I'll go double-overhand and hook it.
T: What's "real heavy" for you?
Coan: This cycle, I'll go up to 600 for five reps, off the floor squat, no belt. Rest-pause at the bottom. Once in a while, while getting ready for a meet, I'll stand on the block, do bent over rows and go up to 551 for three, no belt.
T: Something that really jumps out at me is that you're very much into periodization. Give it to me in a nutshell; why is periodization critical?
Coan: You need to change your intensity; you can base that on reps or the amount of sets. Sometimes I'll even do more sets to change the intensity rather than go heavier. Or I'll change the speed at which I work out. I'll grab a stop watch and go faster. There's a time and a place for everything and if you beat yourself up all the time in the gym, you're not going to last that long.
If it was good enough for some of the guys who came before us, who actually invented periodization, it's good enough for us. We just put our little changes in it here and there. Some assistance exercises help. Louie Simmons has some cool ones, so sometimes we throw something in to keep us from getting stale. But, I think sometimes it's more a matter of getting stale in the mind, because if you switch assistance exercises it changes your whole mind set and you can push it hard for the next few weeks.
T: Is technique important in powerlifting or do you just heave the damn weight up there?
Coan: It is, but it's easier to just muscle your way out of things than it is in something like Olympic weightlifting. But if you put enough weight on your back you're not going to lift it if you're out of form.
T: What do you do on your off days? Do you do any cardio?
Coan: I never do cardio! My off day consists of active resT: stretching, writing routines, some personal training, that's it.
T: Do you have your workouts all planned out ahead of time?
Coan: Sure, I know what I'm going to do that day and for the next so many weeks. The assistance exercises can vary, but I generally have it all written down. In the off season what I like to do is not to wear equipment, deadlift off a block, do pause squats, and change stuff around like that. You want to find out where your weak points are or where you need to get stronger. Just don't wear equipment when you squat or deadlift. You'll find at weak point really fast; you'll find out by how fast you bend over. Some peoples' noses will be touching the ground.
There was a powerlifter by the name of Uri Splinoff from the Ukraine. He had a big gut, but it wasn't fat; it was like a big muscle belly. I saw him squat 947 without a belt and he stood straight up. He didn't even bend forward. He did a squatting type of good morning with over 800 pounds. I asked him about wearing a belt and he just laughed, tapped his belly, and said, "We build our own belt."
T: You're five foot six; what do you weigh these days?
Coan: Anywhere from 230 to 240 pounds. I eat five times per day, try to get a lot of protein in, and when I cheat, I cheat.
T: You're not tracking your calories, grams of this and that, etc?
Coan: I'd go crazy. Working out is tough enough. I think that's why all the bodybuilders I see are so crazy. We have some bodybuilders in the gym who don't compete anymore, but they try to stay on these diets, and they're all crazy. It's one thing to try to eat good, make sure you get this and that, but give it a rest. If you've got a purpose, a contest for example, that's one thing, but come on, you have a regular job, you have to train, have a life!
T: Do you use many supplements?
Coan: Yeah, vitamins, minerals, primrose oil, some stuff for energy, couple of protein drinks per day, liver, aminos, etc.
T: Do you use anabolics?
Coan: I have. I don't think anyone is going to squat over a thousand pounds if they don't use a little something, whether it be for recovery or whatever.
T: I wouldn't think so either, but it's a topic people are fascinated by.
Coan: Everyone already assumes someone is doing something anyway. Louie Simmons caught so much shit on all the powerlifting forums for saying in his T-mag interview that he hadn't been "off" for 28 years. That's the kind of publicity nobody wants, but I'm not going to be hypocritical and say that I haven't done things.
T: Is this type of assistance something you employ in the off season or during the competitive months?
Coan: Vice versa during the season. Now with the money involved in some meets, up to ten grand a meet for winners, a lot of people are going to do whatever they have to do. You want to be healthy enough to do it. For example, there's one at the end of this year in November where there's supposed to be a $25,000 prize.
T: Are you going into that meet?
Coan: [Laughs] Heck, yeah!
T: Now, you're 38 years old. I've read that powerlifters don't peak until they're in their 40s.
Coan: If you can stay healthy. That's the hardest part.
T: So are you in your prime?
Coan: I'm in my prime as far as using my intelligence more when I train. I may have been stronger at 198 and 220 than I am now, but that could be from the little injuries that I've had that have held me back a bit.
T: Genetics verses intelligent training. What's your take on that topic?
Coan: Genetics come into play to limit you, like say if you had extremely long arms. You won't be great on the bench. If you have extremely short arms, you won't be a great deadlifter. On the other hand, if you train like shit, good genetics don't mean anything.
T: What king of genetic profile makes for a good powerlifter?
Coan: Big hips, big ass, and between medium to long arms. Most tend to be shorter guys. If you're six foot or over, you'd have to compensate by weighing 350 pounds to balance out your leverages.
T: What do you think of the supplement industry today?
Coan: It's good and bad. You've got some shysters out there, and since you have to keep ahead of the other guys, some people are coming up with some unique stuff. You just have to weed through it. A lot of stuff is like the "supplement of the month" type of thing. Those stupid double-blind studies are a bunch of crap; they make up some results and fund the studies themselves. For the most part it's good, though. The competitiveness makes people stay on their toes.
T: Do powerlifters use creatine?
Coan: Yes, but I don't. I end up dehydrating and having to drink too much water. It wouldn't be worth my while, but some guys swear by it.
T: What's the deal with all these different powerlifting associations?
Coan: At one time it was only the AAU, then the AAU got rid of powerlifting, I think, and it was the USPF. While the USPF was still in operation, because there was no testing at all then, the people who wanted to compete drug-free started the ABFPA. Then Ernie France wasn't happy with the way the masters competitors were being treated on the world level, so he started the APF, which was only meant for masters competitors when he started it. Then because the USPF started testing at their nationals and such, that's when the APF arose. No drug testing.
T: Were you kicked out of some organization once?
Coan: Oh yeah, the IPF. I failed the drug test. Actually, I failed three times. First time, in '85, I got caught for Deca. I hadn't taken any for more than nine months. Only now everyone knows how long it stays in your system. At the time they had just come out with testing software for Deca, but none of the Americans knew this, so we all got nailed.
Then the next time was in '89 where I got nailed for a ratio test. I asked for my appeal, traveled to Holland for my appeal, but when I got there the powers that be said, "No, we're not going to hear it." It was definitely against my due process, even though under the rules, I was supposed to get a hearing.
Then this last time was in '96 where I got nailed for a Testosterone ratio violation. You're going to love this: there was no chain of custody documentation. I'm walking down a hallway with the general public, thirty feet, with an open container. You went to choose your cup to pee into; it was on a desk in a room, an open stack of plastic cups. They just said "take one." There was no control, nothing; they were opened and unsealed. They were in the room with everyone else in there.
T: The potential for tampering was overwhelming!
Coan: The head of the international federation coached the guy who took second to me on stage, who was from his country. After your last lift, someone stays by your side as your shadow. If you want a drink they go get it for you, etc. You know who was my shadow? The brother of the guy who took second to me! So he went out and got me things to drink. This was in Austria. Then, from the time I gave my piss sample to the time it ended up in Sweden (the sample was driven to Sweden), there's no documentation of where it was or who had it. Only people saying, "I had it, put it in an unlocked and unsealed cooler, and put it in my hotel room."
In the IPF rules, they have no rule about this whole testing thing. It was a bunch of horse's asses. I'd admit it if I was wrong, but I don't even know.
T: Let's play word association. I'll throw some names at you and you tell me what comes to mind. Don Reinhout.
Coan: I never met the man, but you know what? He just went through six bypasses just this past week in Cleveland. Heard he's doing real well. I watched him in the strongman competitions when I was a kid, but never got to see him compete or meet him. He was one of the first big monster lifters. Those were tough dudes.
T: OD Wilson.
Coan: Broke my heart when he died; he was a big, huge, monster teddy bear. He was six-six and 420 pounds. Had some fat on his waist, but everything else was pretty darn hard. I used to get him fired up for meets; I'd stand on a chair and call him racial names to get him mad! His eyes would turn unbelievable colors and I'd just shit in my pants. I walked on a nude beach with him in Perth, Australia. It was like the parting of the seas! He was the only huge black guy on the beach; the sight of all these scared white people running out of his way was hilarious!
T: The World's Strongest Man Contests. Do you watch them?
Coan: Oh, yeah, I like them. I like the old days the best. I think now there's a bit too much of the running stuff. Especially if they're carrying big weights, they're going to have more injuries with the big guys running. Look at Filippi's knee; it's popped twice already. I know Kaz, I know Jamie Riez really well, I've met and talked to John Paul when he was still alive, and I met Magnus von Magnussen last year at the Arnold Classic. He's bigger than I expected; he was also a genuine guy.
T: Bill Kazimer.
Coan: I started powerlifting because of seeing him on TV. Very nice guy. At one of my meets, he came and had a special award made for me, a huge cup saying I was the greatest powerlifter in the world! In Sports Illustrated he even mentioned me, saying I'm the strongest powerlifter in the world.
T: Louie Simmons.
Coan: I've known Louie since the old YMCA days when I was a kid, and he's always been the same guy. He's never changed; he's just Louie. I like those Westside guys; they're all real. Some of the new guys I don't really know, but I know Kenny, Angelo, Chuck, some of those guys. Usually you find in powerlifting a great deal of camaraderie; people are very nice.
T: Ian King.
Coan: I sat in for a little bit of one of his sessions in Canada. That bald-headed dude knows his shit, doesn't he? I've not known him for long, but he's a nice guy, knows what he's talking about. He's not afraid to try different things and always has a reason.
T: Is there anything in the world of powerlifting or weight training that's really got you pissed off these days?
Coan: I like good judging. I think the equipment is getting a bit out of hand. But you gotta go with the flow. You can't compare my 2463 total to Kaz's 2425, except I wore a bench shirt, a single ply, loose shirt. I only wore one skinny old squat suit, and I don't wear a suit to deadlift.
T: Do you know Anthony Clark? Why does he bench with a reverse grip?
Coan: I think it's easier for him; he can lock it out easier. I think that's the only reason. If that thing slips though, he's gone. It can only happen one time.
T: We get a lot of questions from athletes involved in sports with weight classes. They want to know how to "make weight." Some of them resort to some risky behaviors. Got any tips in that area?
Coan: Too many people wait until the last minute before they try to drop their weight. Just start long enough before. Most powerlifters just don't know how important nutrition is. If you up your protein and start eating cleaner carbs, all of a sudden your joints start feeling good, your weights start going up and you feel bigger and tighter. As for making weight, some guys still do Lasix, of course.
[Editor's note: Lasix (furosemide) is a prescription-only drug used to treat fluid retention (edema) and high blood pressure. Bodybuilders and athletes use it for its diuretic effects.]
T: But doesn't Lasix make you feel weak and physically drained?
Coan: Well, some organizations have 24 hour weigh-ins. So by the time you compete, bam, you're big and hydrated again. In most tested competitions Lasix is banned, so the answer is to diet or just find another weight class. This is what I did. I just got sick of losing weight so I just kept going up in weight classes. Also, there comes a point where you could get hurt being that lean while lifting that heavy. I just wanted a challenge so I kept moving up.
T: Tell me about Quad's Gym.
Coan: There are two locations in Chicagoland, one in Calumet City, one in the city itself. Both are hardcore, black equipment, no chrome. I train there.
T: Sounds good. Listen, thanks for the interview, Ed. Good luck with 2500!
When we left Ed he was headed off to a Henry Rollins concert. Rollins learned of Coan when he was interviewing Dennis Rodman for MTV and saw a picture of Coan up on the wall. Rollins contacted him and has been a huge fan of Coan and powerlifting ever since, even hooking him up with tickets when he comes to town for a show.
Learn more about Ed Coan by reading Marty Gallagher's new biography of him, entitled Ed Coan? The Man, The Myth, The Method. Ed also has a series of three training videotapes, detailing the squat, the bench and the deadlift. Watch Coan squat 975, deadlift 901, bench 575, even do a 400 pound behind-the-neck press. Each tape is about 50 minutes long. Both the book and videos can be purchased through Coan Quest, 745 North Torrence Ave., Calumet City, IL 60409. Call 708-862-9779 or visit QuadsGym.com for more info.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
Location: Louisiana
Posts: 76,876
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2774165
Coan/Phillipi 10 week Deadlift Routine Calculator
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
Location: Louisiana
Posts: 76,876
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2774165
Ed Coan's estimated squat percentages based on
WEEK 1: 77.4% x 3
WEEK 2: 79.0% x 3
WEEK 3: 80.5% x 2
WEEK 4: 82.1% x 2
WEEK 5: 79.0% x 5
WEEK 6: 81.0% x 5
WEEK 7: 83.1% x 5
WEEK 8: 85.1% x 5
WEEK 9: 87.2% x 5
WEEK 10: 89.2% x 5
WEEK 11: 91.3% x 5
WEEK 12: 93.3% x 3
WEEK 13: 95.4% x 3
WEEK 14: 97.4% x 2
WEEK 15: 100.0% x 1
WEEK 16: 84.6% x 5
WEEK 17: 100.0% x 1
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
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"Fishy" Red Velvet Cake RecipeRead Reviews Be the first to add a review
- 1 cup butter, softened
- 1-1/2 cups sugar
- 2 eggs
- 1 teaspoon vanilla extract
- 1 teaspoon butter flavoring
- 1 bottle (1 ounce) red food coloring, optional
- 2-1/2 cups cake flour
- 2 tablespoons baking cocoa
- 1 teaspoon baking soda
- 1 cup buttermilk
- 1 teaspoon vinegar
- 1-1/2 cups 2% milk
- 1/2 cup all-purpose flour
- 1-1/2 cups butter, softened
- 1-1/2 cups sugar
- 1-1/2 teaspoons vanilla extract
- 1-1/2 teaspoons butter flavoring
- Gummy fish and worms, optional
- In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Beat in vanilla, butter flavoring and food coloring if desired. Combine flour, cocoa and baking soda. Combine buttermilk and vinegar. Add flour mixture alternately with buttermilk mixture to creamed mixture. beating well after each addition.
- Pour into three greased and floured 9-in. round baking pans. Bake at 350° for 15-20 minutes or until a toothpick inserted near the center comes out clean. Cool in pans for 10 minutes before removing to wire racks to cool completely.
- For frosting, whisk together milk and flour in a saucepan. Cook, over medium heat stirring constantly, for 5 minutes or until thickened. Cover and cool.
- In a large bowl, cream butter and sugar until light and fluffy. Beat in vanilla and butter flavoring. Gradually add cooled milk mixture and beat 4 minutes or until light and fluffy. Frost cooled cake. Decorate with gummy fish and worms if desired. Yield: 12-16 servings.
Reviews for "Fishy" Red Velvet Cake
"Wow... I just don't know how to put this. The cake was dry and the frosting I had to throw out.... it was just curdled. Maybe I did something wrong but usually have super good luck with every recipe I try from Taste of Home."
"I made this into cupcakes and used half cake flour and half all purpose and added a little more cocoa and it came out good. Did not make frosting, I made my own cream cheese frosting and it made it taste even better."
"The cake was delicious, but the icing was TOO much. 3 sticks of butter--it was unnecessary."
"Also, I used two 9" pans at 325 for 25 mins, not 3."
"This cake is moist and delicious. I baked mine in dark pans at 325 for 25 minutes. I was unsure about the frosting calling for granulated sugar. It was very gritty at first, but when mixed with the milk & flour mixture it smoothed out. It was actually a bit runny and did not set up like the picture (of course!) but the flavor was amazing!!"
"I just made the frosting, and it was WONDERFUL! I usually hate frosting, but this was great!"
"Does this recipe want granulated or confectioners sugar? It says sugar but the frosting came out grainy: ("
"We made these as cupcakes and froze them a week before my wedding...excellant and beautiful...who needs a bakery when you can DIY:)"

subset: commoncrawl


text:
FGD: Flames Hit the Road in Motown
Ryan Pike
February 05 2013 01:58PM
After spending five of their first six games at home, the Calgary Flames head out of town for their first real road trip of the season beginning tonight. First up? A date with the Detroit Red Wings at Joe Louis Arena (5:30pm MT, televised on Sportsnet West and radioed by Sportsnet 960 The Fan).
Before you get too worked up, this ain't your mother's Red Wings team. First of all, there's no Jiri Hudler, Nicklas Lidstrom or Tomas Holmstrom in Motown. Hudler, as you may know, is playing for the Flames now. Lidstrom and Holmstrom retired. Brad Stuart left for the Sharks. And there are a few folks injured besides. Altogether, the Red Wings are missing seven regulars from their line-up.
The Flames are 1-3-2 on the year, while the Red Wings are a comparably massive 4-3-1. Last season the teams split their four meetings evenly. They each even scored the same number of goals on each other. All-time, the Red Wings have won one more game than the Flames have head-to-head, so there's bragging rights on the line.
And a pair of points that the Flames desperately, desperately need.
The Flames lost a heart-breaker on Saturday against the Blackhawks but everyone – media and coaches alike – seemed very impressed with how the team basically dominated Chicago and lost due to some epically horrible luck.
Friend of the site Pat Steinberg (@Fan960Steinberg) reported no changes at Monday's early morning practice at the Corral prior to the Flames jetting out to Detroit. According to Tuesday's morning skate, your designated scratches will be Tim Jackman and Cory Sarich.
- Cammalleri – Tanguay – Iginla
- Glencross – Backlund – Stempniak
- Hudler – Stajan – Cervenka
- Comeau – Jones – Begin
- Bouwmeester – Giordano
- Wideman – Brodie
- Smith – Butler
- Kiprusoff
Anton Babchuk has been cleared for contact and is traveling with the team, but is a ways away from slotting back in.
As you may notice, there's a shocking amount of balance between the top three lines. Hartley's tended to (smartly) give the Iginla and Stajan lines the offensive-zone high ground, but as the games progress (and depending on situation) he's also sent the Czechs into the defensive zone.
Now if only Glencross and Iginla can start to light the lamp...
The Wings have been utterly ravaged by injuries but have still managed to keep their heads above water in the standings. They'll be without Darren Helm, Jan Mursak, Mikael Samuelsson, Carlo Colaiacovo, Brendan Smith, Joey MacDonald, Jonas Gustavsson and (maybe) Ian White. As of yesterday's practice, here's their most likely lines, courtesy Ansar Khan at MLive.com.
- Franzen – Zetterberg – Brunner
- Filippula – Datsyuk – Tatar
- Cleary - Abdelkader – Bertuzzi
- Miller – Emmerton - Tootoo
- Kronwall – Ericsson
- Quincey – Lashoff
- Huskins – Kindl
- Howard
Ian White, who led the Wings in scoring against Calgary last year, practiced with the team on Monday but didn't skate in a pairing. He hopes to play, but I'd expect him to be (a) a game-time decision and (b) on the second-pairing if he does swap in, likely at Lashoff's expense.
In an odd quirk of the AHL and NHL schedules, Tomas Tatar and goalie Petr Mrazek played for the Grand Rapids Griffins and beat the Abbotsford Heat 1-0 on Saturday, and now they'll play on the big club against the Flames.
Overall, the Wings have survived quite well without the bodies they're missing. Damian Brunner's fit in admirably, but the team really doesn't have the depth they once had. I mean, Jordin Tootoo is on their team, their bottom-six doesn't really drive the play and their defense is a bit scary.
The Chicago Blackhawks are an excellent hockey team that the Flames just took it to on Saturday night, losing through a horrible run of luck. The Detroit Red Wings are not quite as good as the Blackhawks, and the Flames can't keep being this unlucky, right?
Well, it's entirely possible, but it's not likely.
So if the Flames play as well as they did against Chicago, and Jimmy Howard doesn't become the next Ray Emery, there's a good chance that Calgary can leave Michigan with some points. When you consider that the Wings are utterly ravaged by injuries, the Flames won't have a better chance to cash in on Detroit than they have right now.
February 05 2013, 06:02PM
Casual Flames fan here from SK...but thought I'd chime in. The Flames have some of the tools to be a competitive and entertaining team; however, they also have some aging relics that are better served on a different team.
Without Iggy the Flames will still play some exciting hockey, and will open the door for a new leader to step forward. I'd hate to see him go but for progress sake it's time to start a new chapter.
February 05 2013, 06:03PM
Begin shouldn't be dancing with Tootoo.
February 05 2013, 06:04PM
Zetterberg vs Stajan. Yikes.
Don't look at it like Stajan vs. Zetterberg, but more likely Hartley wants Hudler playing against that line.
February 05 2013, 06:05PM
I really hate Jordan 22.. too.. as well... you know what I mean.
Finally Iginla
February 05 2013, 06:06PM
At aboy Iggy!
February 05 2013, 06:06PM
FINALLY, the captain gets on the board.
Hopefully it opens the floodgates now.
February 05 2013, 06:06PM
Nice battle by Iginla to score. Thank you to Howard for swimming like a fish on the ice as well.
February 05 2013, 06:07PM
That was the first scoring chance of the game.
February 05 2013, 06:10PM
I can't believe Stemps went offside on the 2on1.
Seriously, Backlund is cursed. It's unbelievable.
I was thinking more along the line of an Alu but I would rather give a chance to a 23 year old over a 34 year old even if that meant Nemisz.
Akim Aliu is big and enthusiastic, but has serious discipline problems. We got a taste of that during his cup of coffee last year. He looked good when nobody else on the ice gave a damn about the outcome, right up until he was ejected with a 10 minute misconduct for not knowing when to shut his yap. So far this season he has racked up 47 minutes of penalties in just 20 games with the Heat. Zach McKelvie is the only Heat player who has racked up more penalties, but he's played almost twice as many games! Aliu's penalties are not the good kind either. Abusing an official. Multiple counts of unsportsmanlike conduct. These are *not* the result of paying the price to prevent a breakaway! Passion is great, but only if controlled.
Aliu is basically Bourque on steroids when it comes to taking dumb penalties. He would be a *huge* liability to have on your fourth line even if your PK is up to snuff, and the Flames PK is second last in the league! I can see him being called up if there are enough injuries, but he's probably best left in Abbotsford until he learns some self-control, *if* that ever actually happens.
He's got the size and raw skills to be a NHL player, but only if he smartens up.
February 05 2013, 06:14PM
I don't even know if Aliu has the raw skills to be an NHLer. His hands/offensive abilities are pretty low and his acceleration/stride are poor as well.
February 05 2013, 06:14PM
@Ryan Pike
I don't. It's one of the worst promos I've seen in some time.
February 05 2013, 06:15PM
My concerns with Aliu is what his coach said about him. Paraphrasing, Aliu needs to learn how to treat his team mates and coaching staff with respect. That's a pretty damning statement.
February 05 2013, 06:16PM
DET has zero chances through the first half of the first.
February 05 2013, 06:19PM
Of course the Wings promptly get 3 chances as soon as I type that.
Keeping your feet moving Kent
February 05 2013, 06:21PM
Thank you Tim Erixson!
5 on 3. Common guys, lets win this one early in first
Around the 9:20 mark
February 05 2013, 06:21PM
Feet moving! Who had 10 minutes in on the Simmer over/under.
February 05 2013, 06:23PM
Nice pass for Cammalleri.
February 05 2013, 06:23PM
Really nice play by Wideman.
February 05 2013, 06:25PM
Flames already have two goals tonight on just 3 chances. They scored as many on 35 vs CHI.
February 05 2013, 06:27PM
Stupid backhand passes at the blueline. Good to see Bert hasn't changed.
Now if only Glencross and Iginla can start to light the lamp...
What else do you wish Ryan? :o)
February 05 2013, 06:28PM
Interesting that this game's #1 PP unit hasn't featured Iginla so far. It's the right decision.
February 05 2013, 06:28PM
evenin gents, no video so i gotta rely on pete and mike should i expect some bias?
February 05 2013, 06:31PM
Not from Mike Rogers cowboy. He tells it like it is.
February 05 2013, 06:32PM
regarding aliu, when he first hit the junior ranks he was highly regarded as a scoring threat then came his infamous run in with downie at training camp, since then all down hill. bad attitude
The Flames have gotten past the first round of the playoffs ONCE since we won the cup in 1989. In 22 seasons they have missed the playoffs 11 times! This is a large reason why so many Flames fans patience has run out with the ownership and management of this organization.
The Flames have gotten past the first round of the playoffs ONCE since we won the cup in 1989. In 22 seasons they have missed the playoffs 11 times! This is a large reason why so many Flames fans patience has run out with the ownership and management of this organization.
Astute observation, haven't heard that one before.
February 05 2013, 06:36PM
Comeau looks lost out there. What happened to this guy?
February 05 2013, 06:38PM
listened to tsn toronto radio today, overwhrlming distain for dion, much of the day was callin. one reporter went as far as questioning if dion has the intelligence to read the play. was bustin a nut, seems leaf nation much like flames nation want to blow the thing up.
February 05 2013, 06:38PM
Comeau looks lost out there. What happened to this guy?
He scored 24 goals one year, and they told him he had to start playing hockey. Lost cause after that.
I went to Wikipedia to check my facts. And consider this, if Bertuzzi had not been suspended in 2004 for the playoffs for the Canucks it is highly likely we would have been out in the first round that year as well leaving us zero for twenty-two since 89.
February 05 2013, 06:39PM
Chances were 5-3 Detroit. 4-2 at ES.
Thanks, I was just wondering about that.
February 05 2013, 06:42PM
And if Gretzsky didn't play in Edmonton, Calgary would have 3 more cups.
Shoulda, coulda, woulda.
February 05 2013, 06:43PM
I went to Wikipedia to check my facts. And consider this, if Bertuzzi had not been suspended in 2004 for the playoffs for the Canucks it is highly likely we would have been out in the first round that year as well leaving us zero for twenty-two since 89.
thanks for making me feel all warm and fuzzy now, i feel like singin koom bya right now.
February 05 2013, 06:51PM
That was a brutal fight in Philly.
February 05 2013, 06:57PM
Did Kipper just "Scorpion" that save off Pavel?
February 05 2013, 06:59PM
Nice save Smith...
February 05 2013, 07:00PM
Ugh Kipper dodged a bullet while doing the breaststroke...
That was just some utter pure luck by Smith, but damnit if he doesn't deserve some.


text:
By Brendan Conway
If by "now" we mean "today," then the answer for investors looking for a quick bang is no — you shouldn't buy into funds focusing on Japan today. Heck no!
Take the longer view, and the answer could be yes — more on that in a moment.
The news is an aggressive set of new policies at the Bank of Japan – including a planned doubling of holdings of Japanese government bonds and exchange-traded funds and buying more real-estate investment trusts, reports the Wall Street Journal. Japanese central bankers are thus expected to buy 7 trillion yen of government bonds per month, or $75 billion, up from today's 3.8 trillion.
Opines Miller Tabak's Andrew Wilkinson: "The unveiling of Kuroda's brave stance was quite a revelation to investors across all asset classes and comes at a time when they are concerned that markets remain buoyant only at the hands of central bankers' witchcraft."
But if FactSet's figures are correct, investors buying the popular WisdomTree Japan Hedged Equity fund (DXJ) right now are paying a huge premium versus the underlying portfolio.


text:
United Performance Metals develops new corporate video
United Performance Metals, Hamilton, Ohio, has created a new video titled "An Introduction to UPM." The one-minute video demonstrates the company's stainless steel sheet, stainless steel coil, and stainless steel plate processing capabilities. It also highlights the company's online capabilities and worldwide facilities.
The video can be accessed through the company website at www.upmet.com or through YouTube.


text:
Showing 1-24 of 61 items found in Outdoors & Play
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Moweaqua Golf Course is located one mile west of Moweaqua, Illinois. It is a public 18 hole golf course for golfers of all abilities, as it offers four sets of tees and a maximum yardage of 6,300 yards. The course is a popular site for golf outings and features a driving range, pro shop, and snack bar. Moweaqua golf course opened in 1993. The course started out as a simple, but challenging, nine hole course. In 2000 the the Village of Moweaqua purchased land that bordered the course to the west and in 2003 the back nine was built. Golfers now have an 18 hole layout.
The newest addition to Forsyth Park is an 18-hole Disc Golf Course. The Forsyth Park Disc Golf Course has been designed to allow anyone from beginning players to experienced players to have a good time. The Course provides players with 5 alternate holes for those players with a more advanced skill level and also includes an alternate tee box for hole 13 for those players unsure of playing around the pond in Forsyth Park.
Forrest W. "Bo" Wood Recreation Area
This recreational area has 47 sites available for camping and more are being added. To make reservations, see the information. For general information, you can go to www.lakeshelbyville.com.
2.5 acre fenced off leash park in Fairview Park. Register at the DISC, 1295 W. Wood St. or call 217-422-5911.
Fun skating for kids and adults alike! Great chance to get some healthy exercise with your friends and family, and even plan birthday parties for even greater fun!
Forest Park is a municipal park with the Chautauqua Auditorium, Vietnam Memorial, Family Aquatic Center, picnic areas, pavilions, baseball & softball diamonds, fishing lagoon (Crystal Lake), skateboard park, soccer fields, a youth athletic center, and more. There is an entrance to the General Dacey trail at the back of the park and the Memorial Sunken Gardens have been revitalized. The park is also home to the Festival of Lights.
Rock Springs/ Fairview Bikeway
The bikeway connects three area parks with a 3.2-mile, 10-foot wide, handicapped accessible trail for enjoyment by hikers and bikers alike. Tote along your favorite fixings to enjoy on the trail or designated picnic areas.
Play ball! Softball and baseball diamonds appeal to the slugger in everyone.
Located 14 miles southwest of Decatur off Route 48 near Blue Mound. Hike the trail up the glacial kame to the observation deck for sweeping view of the prairie. Picnic facilities and playground.
Eight miles northwest of Windsor, Wolf Creek State Park encompass 11,100 acres of water, 250 miles of shoreline and large tracts of carefully maintained indigenous woodlands ideal for camping, horseback riding, snowmobiling, boat fishing, water skiing, pontoon boating, windsurfing or just plain bobbing and drifting on the glittering expanse of the lake itself. In addition to visiting the small, friendly wooded campgrounds or taking part in the action on the lake, swimming is available from the beach. You can also take a leisurely stroll through nearby forests. An abundance of deer, pheasant, rabbits, wild turkey and songbirds are almost always visible.
The path begins at Forsyth Village Hall and winds around Forsyth Pkwy.
Timberlake Golf Course in Sullivan, IL is a public golf course that opened in 1960. Designed by Robert B. Harris, Timberlake Golf Course measures 3045 yards from the longest tees and has a slope rating of 105 and a 34.7 USGA rating. The course features 3 sets of tees for different skill levels.
Hickory Point is truly a course for both beginning and competitive golfers. The flat, wide fairways are perfect for learning, while long distances and the ever-present wind provide challenge for more experienced golfers. Hickory Point features a lighted driving range and special six-hole short course for beginning and youth golfers.
Sand Creek is a 755-acre open space site located just south of Decatur off South Franklin Street. Hike the trails to the bluff overlooking Sand Creek for panoramic view of the countryside. Over 7.5 total miles with varying difficulty. Open to hikers & horseback riders.
Iron Horse Golf Club features an 18-hole links style championship golf course with bent grass tees, fairways and greens. Iron Horse provides a challenge to the low handicapper and a fun, playable golf course for the high handicapper.
Sometimes called the "shot-maker's" course, Scovill Golf Club is hilly and tree-lined. Golfers will enjoy the manicured fairways surrounded by natural plantings on Decatur's only Audubon sanctioned course. Scovill was designed by Tom Bendelow and redesigned by Dick Nugent. Scovill was named on one of the top 100 women-friendly course in the United States by Golf for Women. It is also the course most frequented by out-of-town golfers.
Swimming and a wide variety of exercise opportunities.
Started in 1932, the sunken gardens were developed inside Forest Park. The lush garden and its scenic surroundings are open to the public and is available for weddings, reunions, and more.
Friends Creek Conservation Area
18 miles north of Decatur on Route 48 near Argenta. The park feature three nature trails - the quarter-mile Friends Creek Trail, the 2-mile Woodland Trail, and the 2.5-mile Sun Trail. Each varies in difficulty and meanders through topographies ranging from open meadows and floodplains, to towering oak-hickory forests and undulating hillsides.
30 campsites; 28 have water, 30 amp electric and cable TV. Restroom with showers. Sites are grass and gravel, flat and level.
Ice skating available during fall/winter months. Call ahead for exact dates. Admission to the ice arena is $6 and skate rentals are $2. During the spring/summer months, the arena is used as venue for shows and fairs.
36 sites with pads, 20 extended-stay sites, 22 regular sites, electrical hook-ups, modern restrooms and showers. Reservations required.
The origins and growth of the Decatur Gun Club parallel that of the clay target itself, and the games created to hone and test shotgun shooting skill. Shotgun sport shooting with live pigeons and later, glass balls existed in the U.S. from the early 1800's. But the first "clay pigeon" and "trap" to throw it were not developed until about 1880 by George Ligowsky. William Brett From Decatur was the second manufacturer of clay targets in the U.S., which he called the "Decatur Red Bird". Considered the oldest shotgun shooting sports club in Illinois, the Decatur Gun Club was founded soon after clay targets were invented. Chan Powers and Bert Hildebrandt were two of the mentors of the club, first located near East William Street Road and 22nd Street. In the early years, the club occupied sites in the Hess Park area, the Wyckles Corner area, the Macon County Fairgrounds, and an area west of the Fairgrounds before finding it's home of the past 61 years at the north end of Faries Park.
Designed by legendary hall of fame player, Raymond Floyd, this signature course features large, undulating greens, wide rolling fairways and native grasses. Located on Decatur's south side, the Park District's newest course is designed for players of all skill levels. From five tee locations and multiple angels, this signature Floyd course is truly designed for the championship to the novice golfer. Red Tail provides multiple tee locations from Championship to Junior, driving range with double tees, golf academy programming, and first tee learning center.


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Evolution of RAS in the Sun SPARC T5440 server
By relling on Oct 13, 2008
Reliability, Availability, and Serviceability (RAS) in the Sun SPARC Enterprise T5440 builds upon the solid foundations created for the Sun SPARC Enterprise T5140, T5240, and Sun Fire X4600 M2 servers. The large number of CPU cores available in the T5440 needs large amounts of I/O capability to balance the design. The physical design of the X4600 M2 servers was a natural candidate for the new design – modular CPU and memory cards along with plenty of slots for I/O expansion. We've also seen good field reliability from the X4600 M2 servers and their components. The T5440 is a excellent example of how leveraging the best parts of these other designs has resulted in a very reliable and serviceable system.
The trade-offs required for scaling from a single board design to a larger, multiple board design always impact reliability of the server. Additional connectors and other parts also contribute to increased failure rates, or lower reliability. On the other hand, the ability to replace a major component without replacing a whole motherboard increases serviceability – and lowers operating costs. The additional parts which enable the system to scale also have an impact on performance, as some of my colleagues have noted. When comparing systems on a single aspect of the RAS and performance spectrum, you can miss important design characteristics, or worse, misunderstand how the trade-offs impact the overall suitability of a system. To get a better insight on how to apply highly scalable systems to a complex task prefer to do a performability analysis.
The T5440 has almost exactly twice the performance capabilities of the T5220. If you have a workload which previously required four T5220s with a spare (for availability), then you should be able to host that workload on only two T5440s, and a spare. Using benchmarks for sizing is the best way to compare, and we can generally see that a T5440 is six times more capable than a Sun Fire V490 server. This will complete a comparable performance sizing.
On the RAS side, a single T5440 is more reliable than two T5220s, so there is a reliability gain. But for a performability analysis, that is contrasted with the fewer numbers of T5440. For example, if the workload requires 4 servers and we add a spare, then the system is considered performant when 4 of 5 servers are available. As we consolidate onto fewer servers, the model changes accordingly: for 2 servers and a spare, the system is performant when 2 of 3 servers are available. The reliability gain of using fewer servers can be readily seen in the number of yearly service calls expected. Fewer servers tends to mean fewer service calls. The math behind this can become complicated for large clusters and is arguably counter-intuitive at times. Fortuntately, our RAS modeling tools can handle very complicated systems relatively easily.
We build availability models for all of our systems and use the same service parameters to permit easy comparisons. For example, we would model all systems with 8 hour service response time. The models are then compared, thusly
Yearly Services
Sun SPARC Enterprise 5440 server
2 + 1
Sun SPARC Enterprise 5240 server
4 + 1
Sun SPARC Enterprise 5140 server
4 + 1
Sun Fire V490 server
12 + 1
In these results, you can see that T5440 clearly wins the number of units and yearly services. Both of these metrics impact total cost of ownership (TCO) as the complexity of an environment is generally attributed to the number of OS instances – fewer servers generally means fewer OS instances. Fewer service calls means fewer problems that require physical human interactions.
You can also see that the performability of the T5x40 systems are very similar. Any of these systems will be much better than a system of V490 servers.
More information on the RAS features these servers can be found in the white paper we wrote, Maximizing IT Service Uptime by Utilizing Dependable Sun SPARC Enterprise T5140, T5240, and T5440 Servers. Ok, I'll admit that someone else wrote the title...


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Team and individual wins by the men and women's cross country teams highlighted results for the week of Sept. 30 for GCC Athletics. In an email sent out on 9/27, the men and women's cross country teams won titles at the Golden West Invitational and Elizabeth Nelson was an individual winner in her race and Enrique Ramirez was a close second in his race. The women's soccer team lost their first match of the season Friday and the men's soccer team dropped a pair of games last week. the women's volleyball team dropped three games last week and women's golfer Sarah Soderberg shot 89 in a conference match last Monday in Santa Barbara.
All results are available at www.glendale.edu/athletics
Monday Sept. 30
Women's Golf in Morro Bay Classic, 9 am
Tuesday Oct. 1
Women's Soccer at Citrus College, 4 pm
Men's Soccer at home vs Santa Monica City College, 7 pm at Sartoris Field
Wednesday Oct. 2
Women's Volleyball at Moorpark, 6 pm
Friday Oct. 4
Men/Women's Cross Country in WSC Preview, 3 pm at Arroyo Verde Park in Ventura
Women's Soccer at West L.A., 4 pm
Men's Soccer home vs Moorpark College, 7 pm at Sartoris Field
Saturday Oct. 5
Football at Santa Monica, 6 pm
Go Vaqs!
Alex Leon
818-240-1000 x5764
Glendale Community College
is not responsible for the content of external sites. Thank you for visiting the
Glendale Community College


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Hush Puppies Ceil Flat
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 # 267130
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July 25, 2014
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They're just ok
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looks are deceiving...
"I could only wear these for about 4 hours before they started to give me blisters. they rubbed the back of the heal and the small toes so badly I could wait to take them off. I even went up a half size to give myself more play to prevent this."
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SAT® Prep near Orange, CA 92866
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Comfortex Blinds & Shades
- Award-winning product innovation
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- Leader in child safe solutions
- Green decor is a top priority
- Limited lifetime warranty
Founded on a mantra of innovation, energy-efficiency and eco-friendly processes since its inception in 1986, Comfortex is leading the way in unique window treatments by innovating specialty products, features and styles that solve your window covering needs with on-trend designs and made-in-America quality. Comfortex has pioneered many distinctive types of blinds and shades, including sheer horizontal shades, insulating cellular shades and a broad assortment of premium roller shades and solar screen shades. No matter what your tastes are, Comfortex has the right style to fit any room in your home.
Comfortex® Honeycomb Cellular Shades: Light Filtering
retail $104.48 $70.00 + an extra 10% off
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Products with this label meet or exceed safety recommendations approved by the Window Covering Manufactures Association (WCMA) and have undergone rigorous third-party testing.
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retail $137.31 $92.00 + an extra 10% off
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Products with this label meet or exceed safety recommendations approved by the Window Covering Manufactures Association (WCMA) and have undergone rigorous third-party testing.
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Opaque window treatments are made from fabrics or materials that block light.
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Multi-cell construction provides excellent insulation
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HELPER-James Guy Mitchell "Jimmy Guy", 31, of Helper was taken from his family far too soon on Dec. 23, 2012.
James was born March 9, 1981 in Rock Springs, Wyo. to Elliot Lee and Wrenetta Norton Mitchell as the last of four children.
Funeral service was Friday, Dec. 28, 2012, 12 noon, Mapleton North Stake Center (475 North 1600 West-Highway 89) in Mapleton. Interment, Evergreen Cemetery, Springville, Utah. Arrangements entrusted to Mitchell Funeral Home of Price, Utah where friends are welcome daily and may share memories of James at www.mitchellfuneralhome.net


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A merger of farm-supply co-operatives Farmlands and South Island-based CRT would be ideal, said CRT chairman Don McFarlane.
Both have commissioned independent consultants to investigate pitfalls and advantages.
"They are very complementary businesses," McFarlane said. "It is probably the perfect merger in that there would probably be no store closures, the names would stay in both islands and all the people that currently service customers would stay.
The two had enjoyed a relationship "for years" to secure deals and share information.
"It will give us a national co-operative that will give us a good balance with the other national rural supply groups. Co-operatives are really about democracy in action - it really is about people ownership with no big institutional shareholders or anything like that.
"It is just 26,000 CRT shareholders and 28,000 Farmlands shareholders - you can't get a broader ownership base than that.
"At the end of the day the shareholders of both companies will vote on the proposal to decide if the business case and the information provided to them shows that there is good economic advantages in doing this."
Combined turnover would be about $2 billion. Farmlands has more retail outlets, while CRT has a real estate division and a nationwide fuel-supply business.


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Prices and availability are subject to change from the time and date that you print this page.
2/28/2017 9:55:52 AM. For Customer Service, please call 800.933.9904
The following floor lamp is rated E for "Exclusive."It features a tripod base with dipped, painted grey accents and a matching grey shade that gives it a subtle, elegant look.
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Volleyball Canada senior men's national training camp opens Monday in Gatineau, Que.
OTTAWA – Volleyball Canada will hold its senior men's national training camp this Monday to Thursday (May 10-13) in Gatineau, Que.
There are 45 athletes who will participate in the camp. Canadian national team coach Glenn Hoag says this week's camp is primarily an identification camp.
"The objective is to identify players not only for this season but also for the future as well," Hoag said. "We will gather physical and technical information on these players, some of them will be junior or early in their university careers. It's the kind of cross Canadasweep that needs to be done and will be very beneficial to our program."
The players kick off the camp Monday with testing in the morning followed by some skills evaluation in the afternoon. The following three days players will be evaluated on different offensive and defensive facets of the game.
The actual senior A team, the majority of whom played professionally in Europe over the winter are starting to trickle into Gatineau where the national team is based. Some could attend this week's camp, depending on when their pro season ended.
It's a busy year for the senior A squad culminating with the world championship in September in Italy. Other competitions include the Pan Am Cup later this month in Puerto Rico, an Australian tour in June and a four-match series against Cuba in Canadian cities in August.
Hoag himself just recently returned from overeas where he led Bled ACH in Slovenia to a fourth place finish in the Champions League in Europe, the best ever finish for the squad. His national team assistant is Vincent Pichette of Gatineau.
Here are the players participating the Canadian national volleyball team selection camp May 10-13 in Gatineau, Que (sorted by province)
Alberta: Graham Vigrass, Calgary; Jeremy Wilcox, Calgary; Blair Bann, Edmonton; Ciaran McGovern, Grande Prairie; Tim Gourlay, Grande Prairie; Steve Gotch, Okotoks; Jay Blankeneau, Sherwood Park
British Columbia; Gord Perrin, Creston; Jason Dakin, Courtenay; Jared Krause, Langley; Joe Cordonier, Vancouver; John Galloway, Victoria; Josh Howatson, Victoria; Marc Howatson, Victoria; Rudy Verhoeff, Victoria;
Manitoba: Andrew Town, Winnipeg; Chris Voth, Winnipeg; Daniel Lother, Winnipeg; Jason DeRocco, Winnipeg; Justin Duff, Winnipeg; Michael DeRocco, Winnipeg.
New Brunswick: Davin St-Pierre, Dieppe; Mathieu McLaughlin, Tilley Road.
Newfoundland and Labrador: Max Burt, Gander.
Ontario: Joren Zeeman, Cambridge; Tyler Santoni, Kingston; Eric Simon, London; Sander Ratsep, London; Terrell Bramwell, Mississauga; Bryan Fautley, Oakville; Jeremie Lortie, Orleans; Thierry Lavigne, Rockland; Josh Lichty, St. Catharines; Michael Amoroso, Toronto; Jeremy Groenveld, Welland; Jonathan Sloane, Winchester.
Quebec: Micael Girard, Lac-St-Jean; Fred Desbiens, La Malbaie; Pierre-Alexis Lapoints, La Malbaie; Karl DeGrandPré, Pierreville; Tommy Bélisle, Pierreville; Louis-Pierre Mainville, Notre-Dame-de-L'Isle; Olivier Faucher, Plessisville; Christopher Hoag, Sherbrooke; Benoit Raymond, Vaudreuil.


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Schopp & The Bulldog: Weekday Afternoons 3-7pm
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Bills Beat Blog
By Joe Buscaglia
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Bills' Morrison assuming veteran leadership role
by Joe Buscaglia
posted Nov 29 2012 1:34PM
In the off-season, the Buffalo Bills elected to bring linebacker Kirk Morrison back on a one-year contract with the intention of him playing. With the Bills switching back to a 4-3, the team thought he would be the best fit to start at strongside linebacker.
Twelve weeks in to the season Morrison has yet to be active in one of the team's games, which wasn't exactly the expectations of either side. Despite not dressing for the games, Morrison has really taken on the veteran leadership role to help younger players when they may be getting frustrated by how things are going.
One of the most glaring examples of that came in the Bills' 45-3 loss to San Francisco, in which Morrison was basically in the hip pocket of wideout Stevie Johnson when the team's top receiver was getting frustrated. He talked to him and helped calm him down on the sidelines despite only being dressed in a Bills hat, t-shirt and shorts.
But there is an obvious frustration that may not be vocalized, but any competitive player in the NFL will have it if they aren't seeing the field at all. Morrison said he's just staying ready for the call.
"Just doing what I can -- what I can control," he said. "Working out every day, being at practice every day, being just intense in my meetings, intense in my preparations. I prepare every week as if I'm gonna play. I'm on this team for a reason. I wish I could go out there and show what I can do, but the coaches make that decision. For me, I just sit back and do what I can to help the guys out. I try to give as much knowledge as I can, try to cheer the guys up, make sure the guys are in tune to what's going on in the football game. Other than that, just waiting for your opportunity to come."
The Bills will be going up against one of Morrison's old teams, the Jacksonville Jaguars, at Ralph Wilson Stadium on Sunday.
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Boy, 11, killed while riding skateboard in S. Fla
Published: Friday, March 29, 2013 at 9:52 a.m.
Last Modified: Friday, March 29, 2013 at 9:52 a.m.
MIRAMAR — An 11-year-old boy was struck and killed by a car while he was riding his skateboard inside a gated South Florida community.
Miramar police say the driver rushed to a nearby home for help after hitting the child just after 6 p.m. Thursday.
Authorities say the boy was taken to Joe DiMaggio Children's Hospital in Hollywood, where he died.
Police spokeswoman Yessenia Diaz told The Miami Herald (http://hrld.us/10jd9RE ) the boy apparently rode into the path of the car. She says the boy lived in the Vizcaya neighborhood where the accident occurred. His name has not been released.
Diaz says police are investigating but that it was unlikely the driver would face charges.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


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Christopher Eggers, Brock Binkowski, Matthew Robers, Natasha Karassina, Braedy Butler , Kevin Kopish, Pete Stecha, Jey Cheng, Aileen Paguio, Frank Fan, and Mei Cong
Promega Corporation, 2800 Woods Hollow Road, Madison, WI 53711
The use of reporter gene assays has allowed the analysis of a wide number of cell signaling pathways. By measuring pathways at a non-target based, phenotypic level, it is possible to analyze the impact of perturbation at any node along the pathway. Promega has created a portfolio of bioluminescence-based reporter gene assays directed at pathways involved in cellular stress. These assays can help identify the cellular mechanisms used by cells to adapt to a perturbation, gaining insight into the potential toxicity of compounds. We also present a format for using a number of assays in parallel to profile the activity against multiple pathways quickly without the need for stable cell generation.
Download the poster
PDF (677kb)


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Style # 216887
AVAILABILITY: Unavailable for immediate shipment.
Mix up your activewear collection with this super comfy BEBE SPORT jumper, featuring shimmering metallic details, drop waist belt and crisscross back detail that allows for more movement. Made from our new lightweight and moisture-wicking BE-FIT fabric.The belt contains lead, a chemical known to the State of California to cause birth defects or other reproductive harm. Do not allow children to mouth or chew.
- 77% nylon, 23% spandex
- Center back to hem: 6" (15 cm)
- Rise: 8" (20 cm)
- Inseam: 3" (8 cm)
- Leg opening: 18" (46 cm)
- Machine wash
- Made in USA with imported materials
- Model is 5'9" and is wearing a US size S
Rated 0 out of 5
0-0 of 0


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The leading market professionals have retained a mean price target of $243.15 on C.R. Bard, Inc. (NYSE:BCR) stock. This target, which is estimated to be touched in one-year, is computed mean of stock calls given by the analysts during the First Call survey. The renowned research firms have predicted earnings of $2.74 a share for the upcoming quarter and $10.17 for the current fiscal.
Technical View
The technical analysis of C.R. Bard, Inc. Common Stock plainly substantiates that the 50-day moving average of C.R. Bard, Inc. Common Stock is $220.20, and stock is trading $7.39 points away or +3.36% from its 50-day moving average of $220.20. Further it is trading $9.98 or +4.58% away its 200-day moving average of $217.61. C.R. Bard, Inc. (NYSE:BCR) 52-week high is $239.43 and the 52-week low is $172.21.
This explains if the stock moves $-11.84, it will post a 52-week high. In event of +32.16% decline, a 52-week low will be hit.
C.R. Bard, Inc. (NYSE:BCR) P/E ratio came in at 52.93. To know more about a firm's stock price, investors can compute what's recognized as a price to earnings ratio. This ratio is a reflection of how pricey or inexpensive a stock is depending on future or current earnings growth. The computation implicates dividing the existing market value of an equity, or the equity price, by the mean earnings per share recorded in the previous four quarters. When financial earnings projections are obtainable, the trailing EPS can be swapped with forecasts for upcoming earnings performance.
A proper P/E ratio in one industry might not be an appropriate level in another sector, so investors should assess the P/E ratios of one equity to others in a similar industry. Also, the broad stock market value is demonstrated in the P/E ratio of the renowned S&P index that signifies some of the largest firms in the stock market. By evaluating a stock's P/E ratio with index, an investor can know how an equity is perceived compared to the rest of the market.
C.R. Bard, Inc. (NYSE:BCR) PEG ratio is at 2.06. The stock closed at $227.59 in last trading session and so current market cap is $16.72B.
1 Chart Pattern Every Investor Should Know
This little-known pattern preceded moves of 578% in ARWR, 562% in LCI, 513% in ICPT, 439% in EGRX, 408% in ADDUS and more...


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Tanga has a one-year subscription to Bon Appetit Magazine for just $4.99. You can buy up to three years and each subscription has 12 issues, only $.42 per issue!
I love the recipes in this magazine and the photography is beautiful. They are wonderful and sometimes complicated but if you like to cook, you will love this one! It would make a great Christmas gift.
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Please allow 8-14 weeks for your first issue to arrive.
Disclosure: This post may contain affiliate links. When you click on these links, you are supporting this blog. Thanks!


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Anyway, I am River and this is where I keep track of my favorite recipes. Hopefully you will find a few new favorites here as well. This blog was born in 2008, and even though I have taken more than a few blogging breaks due to the nomadic nature of our top-secret job, I still try to blog regularly when we are home. Please, don't run away scared if you're not vegan! I promise not to throw rotten beets or snarky judgments at you. This blog is mainly about food, and I won't try to "convert" you with my vegan bible. I might, however, try to lure you with tasty vegan treats - ever so sneakily.
If you browse around my earlier posts, you will find that my diet used to be a bit different then. These days, in my mid 30's, I can't get away with eating with reckless abandon anymore without growing a big belly. Trying to eat healthfully is a daily challenge because I want to eat ALL the cakes, ALL the pies, and ALL the breads. My "diet", for lack of a better word, consists of lots of veggies and legumes, fruits, nuts, seeds, and moderate amounts of grains. Dessert deprivation doesn't work for me (hello, Bingetown!), so I enjoy a little something sweet every single day. Do you have an emergency chocolate stash? Me too! I do seem to enjoy blogging about my sweet treats more than my more nutritious meals, but worry not, I do eat plenty of broccoli and lentils and all that good stuff.
Recipes are awesome and I have a well stocked cookbook shelf, but most times I just prefer to wing it in the kitchen, hence the name of my blog. Sometimes winging it works, sometimes not so much. But that's OK, there are not too many kitchen disasters that cannot be turned into a sweet truffle or a savory croquette.
On a non-food related note, I am an extreme introvert and an antisocial hermit who would rather stay at home than go out and mingle with other humanoids. Staying home is nice though, because we live near a little pond and we have some very cute duck neighbors. We also welcome lots of wild birds into our back yard, and you will see them featured here regularly. Mr. Wing-It is in charge of feeding the birds and I am in charge of stalking them with the camera incessantly. Mr. Wing-It is my marvelous husband, official taste-tester, and provider of all manner of spoileries. Our backyard birds call him "Food Dude" which is a very fitting moniker.
That's enough about me, I think. Are you still here? *crickets chirping*
Mr. Hummer McGrumpersons does not approve of my "about me" page. Or anything else.


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Almost Famous Destroyed Roll Cuff Jeans
Almost Famous Destroyed Roll Cuff Jeans
Show some serious style in these jeans by Almost Famous. Made for that girl with some edge, they feature an acid wash body, destroyed detailing down the front of the legs, classic five-pocket design, contrast stitching, and belt loops. Jeans are slightly stretchy and have a skinny leg fit with a roll cuff hem. Rock 'em with your fave band tee!
Model is 5'9" and wears a size 5
- 31" Inseam
- 10" Leg Opening
- 99% Cotton / 1% Spandex
- Machine Wash
- Imported