Seni 2012

This weekend I will be at Seni 2012 at Excel (docklands), again with Ultimate Grip. Seni's focus has always been combat sports including MMA, all the martial arts, boxing and so on. In addition, as with other fitness industry expos, it's including a broader spectrum of interests. So there's also a Show of Strength (featuring a WSM experience) and a Survival section (for those with outdoor pursuits interests).

With 100+ stands and in a 20,000 square metre arena and constant fighting displays I am sure you'll find something to watch and learn from.

We'll have toys for you to play with as usual and, of course, I'll be explaining what use grip training is for the fighting arts - if I can get a-hold of you you might be in trouble.

If you're there come and say hi! 

What equipment should I buy if I am 'not a grip guy'

Another reprint: 

Ok, although the precise reply completely depends on your chosen sport, the actual weakness you wish to strengthen and so on the following might be of some use.

Grippers

These train crushing grip. Adapting how you use them can help mimic some holds used in sports and if nothing else you'll have a hell of a handshake.

Wrist roller

A very simple device which can be used to help law enforcement officers (Correctional, Police, doormen and so on) and those involved in hand to hand fighting (wrestlers, MMA, etc) in controlling subjects. Because the two inch thick models are on a par with a thicker wrist working hard on this will help give you greater control when you've got someone pinned and am looking for a 'lock'. Adding a little padding (say using the tape used on some handles) will give the 'give' that flesh over bone has and this make it even closer to what you do.

It's also a very simple item and easy to make (although you'll love the heavier knurled versions if you take it seriously) which can be truly brutal when worked hard. Bone deep muscle burns, hands sore... you'll know you've worked the grip AND the forearm.

Thick bars

Like the wrist roller a good way to mimic real world work. From forearm curls (much harder than a standard bar), to press work (sits better in the hands) to picking it up (deadlifts etc) all are made hard when you use a thick bar but again those working with prisoners and the like will find handling a fighting limb much easier.

Small block pinching

One for the climbers. Think about some of the climbing walls you've seen and the holds they have to grip onto. Now in the case of the free climbers (no rope) you MUST hold on and you MUST have a grip. But if it goes down you come.... ouch. So you can find the guys doing low altitude (6-8 feet from the floor) hangs on beams and so on. Quite often done for time. Providing the block, pin, etc isn't dropped on your toes it's a far safer way to work that grip required.  

Thick bars and handles

Another oldie (short n sweet. I've written longer versions for another as yet unfinished e-book):

Oh man you're gonna love these... or maybe you'll curse all the way through each and every brutal set but you'll love the stimulus, growth and deep bastard burn you'll get. What am I on about... thick bars and handles!!

Robert B makes a series of cable attachment style handles including v-bars, low row cable handles and more. Just recently I took a stock item or two out of the warehouse and clipped them onto the lat pulldown machine. With 'willing' victims, Harry Shahlaei (brother  of WSM competitor Laurence) and his buddy Tom finishing their tricep workout I suggested that they 'give these a try'.

For some reason, ha ha, they didn't thank me. Perhaps, starting with the thick V-Bar attachment (see it on this site), it was because gripping harder than usual means that the triceps contracted harder than usual. Hence, in just one set (of three) they got double the intensity. I then gave them the thick pulley handle to try and with them turning into the machine (an old trick) and hanging on for grim death... or better tricep growth... which ever came first... they did one set of sweeping down and back single arm tricep pushdowns.

Harry and I have a little 'who's got the biggest guns?' rivalry going. At 280lbs, 6'3  and a much longer time training with a pump I've had 20-inches. Harry is a little shorter and a whole lot younger but he had his right arm, pumped and flexed to a tad under 19-inches on Thursday last. His biggest yet! Did the thick handles help? What do you think? 

You don't need to be grip specialists (Tom and Harry aren't, although they'll pinch now and again) to use thick bars in your training. Give them a try... then stand back and watch out!!

Gripper certification schemes

Another repost of an old article of mine:

Fortunately for the grip freaks among you most gripper company owners, even if for marketing purposes as much as anything, have gripper 'certs' (certifcates or awards) for closing their hardest models.

Here's a few quick examples:

Ironmind - Captains of Crush. While the rules have changed over the years it's now currently using the CCS (credit card set) and you are awarded a certificate and your named placed on their honor role / cert list if you close, under their rules, any of the following - a CoC 3, 3.5 or a 4.

Heavy Grips

They call you a grip master if you shut their HG350 model but used to have award schemes for their large HG400 and 500 models (indeed using a CCS they used to award $500 for the HG500). I'm not sure if the scheme is still running but as yet I do not think anyone claimed the $500

RB

I think one of the RB distributors has a TNS (table no set) award scheme for the RB 300's and above. TNS'ting is the hardest of all of the schemes.

Mashmonster

A scheme created by the Gripboard in which they have Warren Tetting carefully construct according to some quite anal specs (thus hopefully keeping the small variations at bay) their MM grippers. An MM0 requires you to shut your own CoC 3 and an MM1 is the same as a harder CoC 3. They then go up to MM5/6 which is a a little below and a little above a 4 and finally they have the MM7. Currently I'm at the MM5 level and am awaiting my turn on the MM6. I have a (on long term loan from Neil 'Twig' Belcher) a MM7D (d = dud as it's nearer to the MM6) which I can close on a good day.  

If you know of any more let me know (esp if I can win some money ha ha).

Wednesday 30th May 2012 - training grippers = pain

Ouch. As only a little while previously stated (you get to moan loads when you hit a certain age and so I am taking full advantage) my palms are torn. Not much but just in the sweet spot where you anchor the end of a gripper. My right is almost healed but I felt like I was pulling on the tear on my left. 

Now the skin of your palms etc heal real quick. A week would do it and although I thought about it I wasn't sure if I wanted to leave it a week without hitting grippers. This morning my left thumb was remind me that picking up rounded end solid dumbbells (York style) by their heads is a width too far if you over extend. Combine that with the other grip stuff we did at Bulks and that hurt today.

So all I could do was work to 5/5 x a rep or two on the Vulcan and then some light sets and reps with my handy HG300. If I am lucky I might get a little scare tissue and the gripper will anchor just so. Always looking on the bright side.

Quick!!!!

I have to get my last session done in a mo so a very quick post. I was at the Hercules Olympia over the weekend (super nicer hotel which was rammed). My hand got torn (both) in the sweet spot where the Argos Catalogues sit (new versions are shorter / less deep than before).

Yesterday I was a guest at Bulks Power and Strength Gym in Gravesend. I hadn't realized they're just two train stops away. 20p more than the bus costs to Chatham. I showed Jay, Will and others a few grip tips. They have some great strength toys to play with and the bells go to 100kg. Worth a visit.   

Training for grippers

Here's another article I wrote for the web-shop. Enjoy:

A much (almost too mush sometimes) topic on the few grip forums we have is the 'how to' training to improve on grippers. As someone who wrote a book on the subject (www.gripperbook.com) I'm well aware of the more complicated and, so it seems to me, overly technical aspects of gripper training. But as anyone who's ever read my training logs you'll note I keep to the K.I.S.S. (keep it simple stupid) principle in a very big way.

I train (usually alternating) on both TSG (torsion spring grippers) or the Vulcan Gripper. On TSG I use Paul Knight's suggestions (helped me to tidy up the set) to position them in my hand just so with Paul Savage reminding me to press the thumb (non gripping hand) on the gripper handle against the palm locking it in position better. Then, taking a wider than usual set (as others seem to enjoy when watching my youtube videos) I wrap my hands around and squeeze. My volume is much lower than many and so I rarely, if at all, get any torn or rough skin. 

One little trick I use in competition is to warm up on them as though it was a workout so this usually goes thus: CoC 1 x 6 reps, HG200 x 3 reps, then 1 rep per gripper to my working grippers (right handed usually CoC 3.5 or better and left handed a BBE). Once I get to the working gripper I aim to do around 7 x 1 reps.

On the Vulcan I take the same set up and warm up approach. At the working level (16-18 right handed) I can add the rubber bands for micro-loading and use the same 7 x 1 rep approach. But there's very little over-closing, BTR training or similar. Literally and then if reminded only I might do these extra bits and bobs once a month.

Yet here I am at the or very close to the absolute tip top of the gripper closing tree. There are a few main reasons why I probably don't need to do anything complicated: I'm strong anyway, I've been training a long time, I know what works for me, I've been doing grip longer than most and maybe little or no pressure to go up too many more notches. Now I know that last bit sounds 'big headed' but I've joked with others 'where's the money?'. If I knew I'd make a few bucks more CCS closing a 4 or the guys started breathing down my neck big style I'd either have to pull my socks up and 'get game' or pull over to the side and let them pass (that time is a-coming trust me).

Gripper feats/records

1. Certified CoC 3 back in 2001, closed it for reps, closed it inverted and closed it hanging upside down in a power rack using inversion boots for giggles. I also have a video of my crushing a credit card to show how it's done
2. Closed three (or 4??) different 4's in one evenings training late 2008 (9000+ views to date on youtube) inc one rated at 4.01 (belonging to Jim Wylie). Quite an evening even for me.
3. Hold both official records (CCS and 20mm) on David Horne Vulcan Gripper: 20mm at Level 21 and CCs level 16 (Laine Snook and Paul Savage have done more unofficially)
4. To date worked my way through the Mash Monster list to level 5 (of 7) of which there are, inc myself, 6 of us on that level. I've also closed a MM7 (dud) which is rated as being as hard as the actual MM6 so I'm ready for that one too.
5. Closed a 205lbs calibrated CoC 4 at the 2009 Chad Woodall event (apparently best in competition to date). The same day I then closed two more after the competition (on video) inc one rated at 199lbs with NO CHALK and then another a few minutes later. Again a good day considering I'd travelled 5000+ miles to get there and had managed 2nd place against Chad and had not closed a 4 in weeks!!

One might then ask, if we ignore genetics, hand size and god only knows what else people might possibly come up with as excuses, reasons, what-have-you, as to why I do what I do and why they cannot - how come I can do 'all this shit' with my KISS approach?? Part of it has to be sheer hard work - I treat a gripper close like any big max effort on a compound. So it's near teeth grindingly hard, eyes bulging, veins throbbing and F-O-C-U-S that is getting the job done. Grippers aren't an after thought but 1) first in the workout and 2) treated as seriously as any other exercise I do. Only recently I saw a video (one or my more recent 4 close) where I am breathing out in certain way just prior to a big one in and my eyes take on a certain look (a little away from the camera but also in another place as it were) and I am 'in the moment' and giving it my all.  

Grippers - getting the right one

Here's an article I wrote on a gripper web shop I created some time back. It's based around the RB brand but the 'rules' apply across all brands.

There are several copies of a comparative list floating round on various forums. It's based on a wire size / approx inch poundage rating on the Gripboard. It was then written up by Diesel Crew member Jedd Johnson and now loads of blogs and forums have copies.


The issue for those of you looking to give grippers a go for the first time is not knowing quite what the numbers mean and so being unsure of which to pick to use as a training tool.


Here's the list of RB Grippers as is and my comments alongside to hopefully help a little.


RB   70 lbs - harder than most standard shop brought grippers and ok for the man about the house to open jars with etc
RB 100 lbs - a nice warm up for any kind of trained athlete / gym user
RB 130 lbs - now getting into the might need some work to close if you've not used grippers before.
RB 160 lbs - would give most gym users something to work with.
RB 180 lbs - only a few of the better non-grip guys type athletes would get this.
RB 210 lbs - the one that would stop 95% of those using a gym
RB 240 lbs - a good middle to middle/top gripper for quite a few grip specialists
RB 260 lbs - only 5% of the grip guys would make this look easy - the rest... sweat
RB 280 lbs ( new). Dunno not tried it yet.
RB 300 lbs - hard. Above a CoC 3 but a little under a CoC 3.5.
RB 330 lbs - doable but for the Elite.
RB 365 lbs - ok. I tried one of these today (12/07/09). It was a monster and rated elsewhere as being a 4.02. In other words harder than most CoC 4's. A gripper for the super elite only.

You then have the narrow versions (handles are closer together so easier to set and use - all things being equal)
RB 180 N lbs
RB 210 N lbs
RB 240 N lbs
RB 260 N lbs
RB 280 N lbs
RB 300 N lbs
RB 330 N lbs
RB 365 N lbs
 
Along with Robert's collectable and limited edition (only 100 made) WT the following might also be considered beyond most, if not all, mortals.
RB Gripper 400 lbs Standard
RB Gripper 400 lbs Narrow


Remember, as always and in spite of claims otherwise, there are variations between grippers even of the same spring size, coil tighteness and so on. It's well worth remembering that most of the gripper making companies sell only a few of their own hard versions compared to the 'lesser' grippers. So Ironmind will sell loads of their gripper up to a 3 and then very little above. Heavy Grips ditto on their 350, 400 and 500 models and the same with RB grippers over 260.  



--
The truth - brutal and in you MO-FO face. Now open yer purses and get spending!

Tuesday 22nd May 2012 workout - taking it easy

Tuesday

I'm taking a careful approach to training, same as I did last week. So I did a chest n back workout today and it'll be grippers tomorrow and that's it. I need my glands (in my neck) to go down as they can indicate I'm over doing it and to be rested for a hard weekend again.
 

CG Bench

Warmed up then 60-kilos x 8 reps, 80-kilos x 8 reps, 112.5-kilos x 4 reps, 120-kilos x 1 rep, 130-kilos x 1 rep and back down to 60-kilos x 15 reps
 

Iso-lever 1-arm row

Worked with a young lad who was on it before me. 20-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 75-kilos x 6 reps.

And that was that.

Time for my next promo - Hercules Olympia

It's a busy time of year and I'm attending several events in a row - unusual for me. My next one is this coming weekend at The Hercules Olympia. If you're there come over and say hi!

Back for a bit part 3...Grip Dyno

When we were setting up etc on Thursday the guys, Charles and Gary Rinaldi, showed me their Baseline Grip Dynometer (see image). We had a LOT of fun this weekend with it. As well as having visitors to our stand try out their Heavy Grips we got them to test their strength. The little booklet that comes with it suggest that the mean average for all age groups is, in what I assume to be the untrained population, 115lbs or a little over 52kg.

Throughout the three days we had a load of guys, who obviously lift weights, hit 65-kilos or 140lbs. Now I am sure we did not get them to hold it as per how a sports scientist might, nor did we (for the most part) adjust the handles, but 25lbs better than average consistently is a decent enough indicator.

The climbers among the visitors got higher numbers than you'd expect for their relatively light body-weights and also had as good a crush grip number (slow but steady powerful squeeze until then red needle stopped) as they did ballistic (just a snap like pull). Those who did combat got wide differences (weight trainers would get 5-15kg difference, combat athletes 10-30kg spreads). The handful of women that tried also scored (with only one below - but she was a wee lass) above the mean average. Of course we also had some awesome numbers - one was an old mucker of mine from Liverpool who hit numbers very close to mine. We didn't get the chance to test any high level pro strength guys.

I also noticed, just from my own efforts, peaks and troughs through the day. The closer together my efforts and those of others were the worse the drop off. However, my average crush was 100-kilos with lows of 90-kilos and a peak of 120-kilos. My ballistic efforts averaged off the scale (130kilos being the max) with the best going all the way back to zero and a low of 120-kilos. A few visitors were so impressed they videoed these efforts as the needle went so fast. It was even suggested I was using a secret button!!

Much like the arm wrestling tables and boxing machines both guys and yes gals like to test themselves against the big guys and the dyno was a harmless but fun way for them to do so.

Back for a bit part 2...

This weekend, at Bodypower (not band camp he he) I checked out Liquid Grip's 'take the challenge'. I got the most weight for Saturday and picked up £50.00. Here's my report as per my post on Muscletalk:

''In my lunch break. I've been saying that all of the rest of the weekend. Someone told me about their stand on Friday. So on Saturday I looked at it and had a quick go at the starting weigh before anyone was around. I go to our stand and work. Lunchtime I'm given a few quid for food and I go straight over to the Liquid grip stand, with my stands shirt on and exhibitor pass around my neck (so not hiding anything) and ask 'can I have a go?'. Only then do I notice Aaron and he makes a quip about me turning up ha ha.

Sans their product I pull the opening weight and do all the rest to 72? 77?? odd kilos (weights only - no idea what the set up is). He takes my info as 'the best so far' (sorry Aaron ha ha) and I grab a bite and go back to work. Remember I'm closing grippers and doing all my grip stuff before and after all weekend.

I go back again after closing (6pm) and as above do it again for a small crowd, collect and wave my £50.00 note and encourage the guy to sell, as it were, his product with the crowd. I then, no joke, take the crowd with me (6 guys) back to my stand and they buy some grippers. The owner was staying at my hotel so I had a drink and a natter with him and brought myself a rib eye steak dinner and some beers with my winnings :D''

Back for a bit part 1

Hectic but fun weekend at Bodypower. My mind, if not my body, still feels frazzled but I'll try and get something down, if in instalments, over the next few days before I nip off to Essex and the Hercules Olympia. I'll add more soon!

Bodypower... nearly here

I'm nigh on packed and ready to go. I'm working the weekend with Ultimate Grip on stand E2. That's all you need to know so drag your sorry asses over, shake my hand, slip me a fiver... oops and say hi!

Naughty, naughty SciFit

According to the following copied and pasted info from All American Pharmaceuticals site they are not only NOT supplied with said material they are selling a product which contains bog-standard monohydrate.

Kre-Alkalyn^® Alert
Sci-Fit Kre-Alkalyn^® Products are Counterfeit

All American Pharmaceutical has just become aware that ATF Fitness Products, Inc. is selling a product labeled "Sci-Fit Kre-Alkalyn^®” that is counterfeit. These products have been tested and found to contain none to traces of Kre-Alkalyn^®, but instead contain creatine monohydrate. The Sci-Fit Kre-Alkalyn^® product does not provide the beneficial results of using the patented Kre-Alkalyn^® product.  Products identified in this fraud thus far are Sci-Fit Kre-Alklayn^® 1500 capsules and Sci-Fit Kre-Alkalyn^® 1500 Powder.

Consumers can be confident that they are purchasing an unadulterated Kre-Alkalyn^® product by purchasing capsules having a printed and color-coded capsule as displayed below.

Official Purple Kre-Alkalyn^® Capsule Guide:

This alert relates ONLY to the Sci-Fit brand of Kre-Alkalyn^® products.

Edit update: although this news seems to be doing the rounds as 'new' I've found posts dating back to last year. That in itself is concerning as is yet another company's less than legit product. 

Bodypower 2012

Are you coming? Now, in the UK the model by which all other bodybuilding lifestyle expos compare. Numbers, year on year, have grown and with the added extra day, Friday, included I'd expect to see some 40000 over the three days (10k up on last year). In similar set ups industry has focused on the Friday and the retail side on the weekend.

These events are, for me (even with me working there), great fun. They really are what you make of them. So some guys turn up in their tight MMA style shirts, all skin tight on their arms and pecs... so what they're having fun!

The key is to come in and interact. So try testing your strength, pose with model or a pro, try your luck on the challenges and get a full to the brim goody bag! 

I've already said I'm working there but here's a reminder. Come and say hi on the Ultimate Grip stand. I'm piss poor at names so introduce yourselves!!

Sunday 13th May workout

Saturday
Volume work with HG300 followed by Argos catalogue tearing practise and finished with nail bending

Sunday
early for me @ Beefs Gym
Leg press
f/plate x 20 reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 10 reps

Leg ext
35-kilos x 15 reps, 80-kilos x 15 reps, 120-kilos / stack 2 x 11 reps

s/s

Leg Curls
35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 9 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 20-kilos x L9/R10 d/s 10-kilos x 10 reps @

Matrix Nutrition + Supplement Centre

In as short as possible = one and the same. Nowt wrong with that. But first the info:

The Matrix Nutrition website gives their address: 

Matrix Nutrition
Unit K3, Snowdon Road,
St Annes,
Lancashire,

FY8 3DP

The IPO office gives the address as the same and states that the proprietor owns The Supplement Centre trademark as well. It's the same address and owner:

Adam Latham
Unit K3 Snowdon Road, Lytham St. Annes, Lancashire, FY8 3DP

I'm told that if you ask SC claims to be a distributor. Hmm, of your own products. Nowt wrong with that but it does sound vague.

Anyway, lets look at the product.

One thing which confuses me is the Glutamic acid content. In both the product description and nutritional breakdown it states that it contains (approx) 24g per 100g of protein. Which would be very nice. Except that a quick look at the ingredient list thus:

Confirmation of key ingredients: Whey Protein Isolate, Whey Protein Concentrate (WPC80), Micellar Casein, Whole Milk Protein, Pea Protein Isolate, Natural and Natural Identical Flavouring, Natural Colouring, Stabilisers (Citric Acid, Malic Acid) Contains Sweetener. Sucralose. Protein analysis declared as dry matter, this is determined in the absence off water which may compromise up to 6%

Shows (in bold as per me) no protein which contains more than 19.1 percent as Glutamic acid (info taken from a rival company's PDF test results). The highest source listed is the Whole Milk Protein. Oh and that's the exact same ingredient as Micellar Casein. They are one and the same. 

The protein content is listed as 80% (80g per 100) with the WPI being (as per the standard for these things) 90+, the WPC, as listed, 80. The WMP/MC is usually around 90 and the pea protein around 84%. Throw in flavours etc and I can see the drop off of a few percent - no problem. 

It's the use of the 'key' word which makes me ask was anything else not listed? Clarity, as always is 'key' here. Companies should list what's in their products and if it varies say so and use * along with some blurb to say why.

Dear supplement company owners please get your labels right

In the past I wrote on how it has been a little frustrating for me when, on occasion, I see what looks like a daft error from an otherwise good to go supplement company on their product labels. I've added that I'd like some basic nutrition knowledge from those purporting to sell products of some nutritional value.

Previously we saw what amounted to some very good sales people answering the helplines & customer service desks at pretty big nutritional companies. In particular Bill Phillip's EAS as was (not now he's sold it on some years back). As a potential customer I'd have wanted to know that the person was a little more on the ball than just reading from the catalogue and spouting the company line.

Equally, while it's not 'knock-able' to be able to say that an owner of said company is great at marketing, awesome at getting staff and so on - and so a good business man and company owner, yet knows less than useful amounts on his product line. Of course running the ship, a la a captain, does not require you to know how to service an engine, fix a sail and so on. Yet most bodybuilding supplement companies are started and employ people with a passion for the sport who they are servicing with their products.

I'd also like to add that I am by NO MEANS any sort of expert. I do however, have a PC with access to a shed load of info and SOME EXPERIENCE. My memory, especially as I get older and or more busy, is not to be relied on so I'll keep files, refer to references and the like. Two minutes of searching via Google nearly always throws up a snippet of info I'll need. If it's a defining bit then copy, paste and save = job done.

As an example of experience myself, my then business partner and a buddy of ours had on one occasion popped down to a company which we were looking to get flavoured Whey Proteins with. We do the usual hellos, drink a welcoming coffee and so on then pop into their developing kitchen / lab. I'd last seen something like it when I worked (many years ago) with the Quality Control and development team at the now defunct Hygrade Meats of Peckham.

We sampled various concoctions at differing levels. They spoke, if briefly, of how some flavours are very hard to mimic (butters for example) talking about biscuit flavour, butterscotch, mint and so on. The high level of flavouring consumption as well as finishing off a pint of a pre-made mix (cos I was hungry) left me farting for England. While there our buddy spotted, as did I, some samples being made up for another company. A mental note was made. They probably shouldn't have left it out (perhaps it was there deliberately for some reason).

Anyway, all those years at Hygrades, more of using supplements and then the added experience of trying to market and sell our own products leads me to be bale to, if not with a degree or certificate, to at least spot what seem like schoolboy errors. 

If, for example, I know that 99% of artificial flavourings are simply chemical mixes with zero fibre content and that the same can be said of most protein powders then when, as was pointed out to me, I see a product apparently coming back with a test result (on the companies own website so they are not being sly by hiding said info) with a 7+ percent fibre content one asks why? It might be a lab error - the decimal point moved. One the main nutritional panel it states 210mg of fibre - not high at all. But on the ILS lab report it says 7%. Now in some lab tests the test itself is done separately for each bit of info and for others it's 1 test for several. Hence some test results are averaged out for the size of the sample (lets use 100g as an average). 

If the fibre content is 7-percent then that's not 210mg but 2.1g or 2100mg. If it was 0.7% that'd be the 210mg. Schoolboy error see? As would be using a lot of cocoa powder in a chocolate protein product and then using the same info on all the flavours. Even, as has been said, giving the lowest result, so as to show better results if the products are tested outside the company's lab of choice by an independent it would seem better, if only in my opinion, to give accurate results.

In the example given it seems to suggest a fibre content of 7% on a toffee flavoured whey protein. It's possible but very unlikely to contain, if any, fibre and having said it does, as per an ILS test, one asks how? 

This then results in no holes to pick at. Given the work being done by many concerned consumers and by the businessmen themselves in a touch market during a recession having an excuse to doubt a product is not going to be good. I completely understand that if said company has, as has been claimed (I've no reason to doubt it), many hundreds if not thousands of products lines it can be hard to keep track of everything being sold nutritionally but I suggested two things which are, I hope, useful.

1) Any product developed in house and sold under the company's own label should, one might hope, be one of the few that they, said company, know everything about and 
2) Just asking for and keeping copies of ALL nutritional info on each product as added to the 100-1000 product line. Give one person responsibility to check over said lines (don't add 20 a week otherwise he'll never catch up!!) and produce an in-house file for ALL working there, esp customer service, to refer to. An idiots guide if you will to Product X. 


Simples.


Finally, if at all unsure just hang fire and bollock the person who developed the product or does the test or prepped the info for you so you, company owner, don't look daft when questioned by a simple gym bunny... with access to google.

Friday 11th May 2012. Last Rolling Thunder workout before Bodypower

Friday
The mind set was that this is one of the last few proper sessions I'll get in over the next 3 weeks and one of the very last before Bodypower - more so for the Rolling Thunder event.

CG Bench Press
bar  x 12 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 112.5-kilos x 6 reps - d/s 60-kilos x 15 reps = pump
 
LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 125-kilos x 7 rep - d/s 60-kilos x 8 hard pumping reps

DODL
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3 reps, 180-kilos x 3 reps, 200-kilos x dizzy/stopped/failed

RT
B/H: 80-kilos x 6 reps @, 100-kilos x 3 reps @, 115-kilos x 1 rep @, 120-kilos x 1 rep @, 130-kilos x 1 rep @ (nice for left hand). 140-kilos x F (right only), dropped to 100-kilos x 8 reps @ (was more there but stopped).

Thursday 10th May 2012 workout +

Thursday

Sent of a shed load of bumpf to Muscletalks James regarding the protein scandal yesterday. 

Spent sometime this morning sorting out stuff for the 3 working weekends coming up.

Had a crack at a couple of Argos catalogs - did them but need more speed and flare.

V/Gripper

Could have been better.

Finished with HG300 for a few higher than usual rep sets

L/H: 1, 6, 6, 6 reps - all no set

R/H: 1, 8, 8, 8 reps - al no set

Rolling Thunder at the Bodypower 2012 expo

Hi all, as per last year there will be a pro/am Rolling Thunder event following the strongman competitions on Sunday.

The following was taken from the Bodypower Expo pages:
Sunday @ 2.30*

• Sign up & ref briefing for Amateur Rolling Thunder.
• Followed By: Amateur Rolling Thunder.
• Sign up & briefing for Pro Rolling Thunder
• Pro Rolling Thunder. Last man standing**

** Mark Felix will attempt to break his own world record 301lbs, along with other pros that have been made aware of this competition.

Will you have a go at the amateurs event? Last year 20+ competitors did and in front of between 400 and 600. Feedback from the expo organisers was good and the crowd liked it. the winning weight last year, from memory, was around 90-kilos. Can you better this. In the pro event Mark pulled 123-kilos on an 2011 handle and Brian Shaw and myself, Steve Gardener, tied with 118-kilos. Brian hurt his bicep at the Arnold... will he compete, can I beat him? It should be fun - I must make a note not to overdo al the lifting I'll be doing on the Ultimate Grip stand (come and say hi). 

*subject to running order not changing, alterations etc.

Wednesday 9th May 2012 workout

Wednesday
Seated Press in Jones
bar x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 2 x 4 hard reps (s)

s/s

Alt standing dumbbell curl
10-kilos @ x 8 reps, 20-kilois @ x 8 reps, 25-kilos @ x 6 reps d/s 15-kilos @ x 8 reps

1 Arm TPD reverse grip
20-kilos x 8 reps, 35-kilos x 8 reps, 55-kilos x 6 reps d/s 30-kilos x 15 reps then over grip x 8 reps

Dumbbell holds with fat gripz
47.5-kilos x 3 x 25 seconds

Protein scandal doc is meant to be getting edited down. Instead it's 4500+ words and 11 pages long!

Monday 7th May 2012 workout

Monday

Umming and ahhing all the way down the hill to the gym - legs or Deadlift. This may have been aided by enjoying a pint or two with David yesterday during Rochester's Sweeps Festival (pics on facebook)
 

Leg Press

f/p x 20+ reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 8 reps

Leg Ext

35-kilos x 15 reps, 80-kilos x 15 reps, stack x 2 x 10 reps
 

Leg Curl

35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 8 reps

F/W/Curls

17.5-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps d/s 25-kilos x 8 reps @ 

Added some free range egg whites to my protein drink today. We'll see how I get on. 

Friday 4th May 20122 workout

Friday
Chest/back/RT. Forgot sleeves, tried jack3d (not better than usual work out for me at one scoop), gave spare BP shirt to Nigel (another new logo'd Large which is not my size - I'm XXL). 

Iso bench Press
arms x 12+ rep, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 53.75-kilos a side x 6 reps (last rep super hard), d/s 20-kilos a side x 15 reps

DB Rows
30-kilos x 12 reps, 50-kilosw x 10 reps, 70-kilos x 2 x 10 reps (long time between sets)

Low Row
95-kilos x 8 reps, 135-kilos x 10 reps

RT

B/H: 60-kilos x 8 reps, 80-kilkos x 3 reps, 100-kilos x 1 rep,

L/H: 115-kilos x 2 x 1 reps, 117.5-kilos x 2 x 1 reps, 118.75-kilos x 2 x 1 reps

R/H: 117.5-kilos x 2 x 1 reps, 120-kilos x 2 x 1 reps, , 123.75-kilos x 1 rep (mis-load) 125-kilos x 1+1 reps (short pause between).

Thursday 3rd May 2012 gripper work+

Thursday
More protein scandal work and my 1 Rep Max shirt arrived: sweet :)

V/ Gripper
B/H: 1/1 x 8 reps @, 3/3 x 1 rep @, 5/5 x 1 rep @,
L/H: 6/5 x 2 x 1 easy reps, 6/6 x F (poor set), N, N, N, VN reps
R/H: 6/6 x 1 rep, 7/6 x 1 easy rep, 7/7 x F, dropped to 7/6 x 1 easy rep back to 7/7 x F (both F were poor sets), then N, N reps

Wednesday 2nd May 2012 workout = freebie :)

Need to chat less and crack on more. So close to being late for an appointment today. In the meantime... I've a free t-shirt from this site coming (thanks!!): http://www.1repmax.com/wsm-atlas.aspx

Wednesday
NB: talk to Nigel less, train more ha ha

Iso Seated Press
arm, x 12 reps, 16.25-kilos a side x 8 reps, 32.5-kilkos a side x 8 reps, 55-kilos a side x 5+ 1 almost there rep, d/s 30-kilos a side x 8 reps
 
s/s

Hammer DB Curls
10-kilos x 8 reps @, 20-kilos x 8 reps @, 30-kilos x 8 reps @, 40-kilos x 6 loose reps d/s 22.5-kilos x 8 reps. See pump :)

s/s

TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps (couldn't get the sleeves on - too pumped) - switched to double ratio pulley set up and did 105-kilos x 10 and 8 reps.
 
DB Holds for time
47.5kg @ x 3 x 20 seconds approx

Aches and pains

It goes almost without saying (if it was without this page would be blank ha ha) that the harder you push your body the more likely it is you'll notice aches, pains and strains. Once you get to record breaking levels you're into territory no-one else, or very few, has or have been.

My sleeves (image from Strength Shop).

Right now I'm fortunate that my 'ache list' is a small one. I get an occasional twinge or tweak in my wrists - usually from not getting them warm. You can throw in a strange ache on my left elbow (like there's a bruise on the bone) and the usual tightness or warning tweak in my lower back.

My shoulders, which were bad enough a year or two ago that laying on either in bed was uncomfortable enough to wake me up. I used Glucosomine and still recommend this highly. But I changed, on becoming a rep for Bulkpowders, to Cissus and this seems to have done the trick. I can't remember the last time it was an issue.

One thing I do regularly is use support equipment but only at MAX levels. So, as per today's planned session, I'll put on elbow supports for my heaviest sets on pressing (Iso-lever press today) and heavy tricep pressdowns. Ditto belting up when appropriate and so on. James, at Beefs Gym, teased me once about my 'toys' (''you do like your kit don't ya? A; yes I do ha ha) but I've knackered myself enough times to take care.

It is, as above, key to get the balance between not over-relying on said supports and yet also making sure there's not to many injuries coming your way.  

Tuesday 1st May 2012 workout

Tuesday
Bodypower etc soon so will be looking at train tickets etc. Gonna be a busy month after this and next week. The end may well be in sight on the protein under-dosing scandal article. Spencer Clark, he of STC, has found himself going through many hundreds of emails and in doing so you find yourself reminded of just how much went on and who was involved. Even from the underweight tubs not quite as full as they should be of already not up to scratch protein.

V/Gripper
Was a tad off but I usually do this more often and in the morning
B/H: 1/1 x 8 reps @ , 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 6/5 x F, VVN, VVN, VVN, VVN reps
R/H: 6/6 x 1 rep, 7/6 x 1 (hard), 1, 1, TnG reps
I was probably off due to the workout schedule being slightly out of kilter after last weeks visit to Hercules. Great fun though.