Friday 29th June 2012

Friday
Hung around late as workmen were meant to be fitting a new gas meter... they decided on Monday so. It meant I had my first shake before the gym. Felt far better after than I normally would.
Leg Press
FP x 20 reps (combo), 120-kilos x 12 reps, 240-kilos x 12 reps, 360-kilos x 12 reps, 500-kilos x 10 reps

Leg Ext
55-kilos x 12 reps, 80-kilos x 12 reps, 120-kilos x 12 reps

s/s

Leg Curls
35-kilos x 12 reps, 55-kilos x 12 reps, 80-kilos x 6 reps

F/W/Curls
17.5-kilos x 12 reps, 27.5-kilos x 10 reps, 40-kilos x 6 reps - 17.5-kilos x 10-12 reps

Thursday 28th June 2012 gripper workout

Thursday
Nice hot day - phew. Did gripper work in garden @ lunchtime
V/Gripper (gold spring)
L/H: to 6/5 (L17) x 1, 1, 1, VVN, VVN, 1 reps
R/H: to 6/7 (L19) x 1, TnG, TnG, 1, VVN, 1 reps

Wednesday 27th June 2012

Wednesday

Had a 10am appointment today and managed to forget my shake and a caffeine  tablet (in lieu of a missed coffee as I'd be out) but still managed to just about get through my workout. Super thirsty though on what is a warm day.

CG Bench

to 112.5-kilos x 2 x 5 reps
 

Iso lever row

to 80-kilos a side x 6 reps @
 

DODL

to 180-kilos x 3 raggidy reps
 

RT

L/H: to 111.25-kilos x 4 x 1 reps
R/H: to 118.75-kilos x 4 x 1 reps

Tuesday 26th June 2012 gripper work

Tuesday
The protein scandal has gone live and although the number of comments isn't red hot those reading and viewing does seem high.

V/gripper
B/H: usual
L/H: 5/6 x 1 rep, 6/5 x TnG, VVN, VVN, VVN
R/H: 5/6 x 1 rep, 6/6 x 1 rep, 6/7 x TnG, VVN, VVN, VVN

Protein scandal goes live!!

Finally, after much too-ing and fro-ing the protein scandal has gone live. It remains to be seen how many take an active interest and ask some relevent questions. I'll add one.

Why are NONE of the questions we asked at the end answered? NOT ONE.

Monday 25th June 2012 workout

Monday
Seated press in Jones (should have been Iso-press)
bar x 12 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 4 reps - 50-kilos x 10 reps

DB Curls
form on last set was poor
10-kilos @ x 12 reps, 17.5-kilos @ x 10 reps, 27.5-kilos @ x 8 v poor reps - 17.5-kilos x 8 reps

Single arm RG TPD
30-kilos x 12 reps, 40-kilos x 10 reps, 55-kilos x 6 reps (s) - 35-kilos x 10 reps

Fat Gripz DB Holds
50-kilos @ x 3 x 20 seconds

Europes Strongest Man 2012

Photo from Ironmind / Giants Live

Once again Loz shows his form by making the podium. Having a BSM (Britain's Strongest Man) title and then the first Brit to win a Giants Live qualifier only recently he managed a 3rd place at yesterday's Europe's Strongest Man (2012) with Big Z (Zyundras Savikas) in first and Vytautas Lalas in 2nd. Zyundras also broke the log lift record by putting 216kg overhead (same as my best double over hand axle deadlift!!).

Friday 22nd June 2012 legs and Iron Asylum vest

Friday
Ordered one of these - selling like hot cakes!!

Leg Press
footplate x 20 reps, 120-kilos x 10 reps, 240-kilos x 10 reps, 360-kilos x 10 reps (s), 500-kilos x 8 reps

Leg Ext
55-kilos x 11 reps, 80-kilos x 11 reps, 120-kilos x 11 reps

s/s

Leg Curl
35-kilos x 11 reps, 55-kilos x 11 reps, 75-kilos x 11 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 17.5-kilos x 8 reps - 10-kilos x 10 reps.

Too much too soon.... for sure

Of note this week was the Jonny Spelman story. It was worthy of our attention for a number of reasons.

Parents

The, as per the media reports, 'son of a minister' made Jonny high profile. With mum, Environment Secretary Caroline Spelman, being reported as considering kicking his sorry ass out on the street you have a high ranking government official with a son on steroids. The Daily Mail reports that she had spent £60,994 trying to keep the story quiet. A judge ruled otherwise.

He's been banned

He was already 'serving' a 21-month ban for use of steroids having been caught by the under 21 rugby authorities. Keep in mind he's only now 17 so I'll assume he was 16-17 when he was caught (the Mirror says he was caught last year and banned until 2013).

He 'outed' himself via the net

In the case of his coming to our attention it was by virtue of the benefits of YouTube. He, we are told, put up a video asking for help with his dream of becoming the next British Mr Olympia and requesting help with supplements. He appears to be so hard up (for a guy who's been at a 10k a term school) that he suggests he's prepared to do private videos for those supporting him (another topic for a different day) of him working out. 

As someone born before the age of Iphones and Ipads etc I am amused somewhat by the speed of the advance of technology and the idea of how he managed to drop himself in the shit, as it were, via an internet video. It does of course question the wisdom of attempting to keep it quiet via the courts when (as per the protein scandal article) all the info is or was already in the public domain. Basically, if you put stuff out for all to see (say by not making images on facebook private), then you're asking for a knock back when you change your mind. 

His ignorance

I am bothered by one report of his apparent lack of knowledge of what he's doing - if indeed he is using steroids as it might be some sort of pro-hormone - as he was found to have been asking on one site about intravenous injections of steroids. Steroids used by body-builders etc are NOT injected into veins but the muscle. I suppose that the idea that he was at least asking for advice can be seen as a positive but there are a number of simple steroid injecting sites which make it quite clear without the need to ask what looks like a daft and dangerous question.

His fucking age

If we set aside any moral and legal arguments we get the bare bones of my view - he's just too fucking young. Why is he on steroids in his teens? Again and again in on-line forums older and hopefully wiser heads point out to those they know the age of that when you're in your teens your testosterone and for that mater GH (growth hormone) levels are pretty healthy. Any one with a few years under their belts will tell you how hormonally rampant they was once their balls dropped

This transformation, not aided in anyway, of us as youths into men (if only physically) does NOT need any help. Jonny should have known this by virtue of his education and his already noticeable sporting prowess. His excuse for starting roids and GH was, as per many other top pros, aiding recovery form a sporting injury on the rugby field. He does, based on the competition result (2nd in his class at one event) and on-line photos, posses a tidy physique.

The biggest issue is, once again, one of the potential for yet more un-needed attention and negative publicity for a sport that suffers enough with the same. That people can now accuse the sport of encouraging teenagers (daft ones to boot) to use steroids without getting into unsavoury videos is more than we need. 

I'll make it simple for the reader - in my opinion you do NOT need to use so early. I will not get into the moral arguments favoured by many of whether there should be any need or recreational use. My personal experience of the same is well known - I was more or less middle aged (37) via the on-line medium so I can't argue against its use full stop. But when lads (not men) are using at age 16... that's just daft.

Thursday 21st June 2012 Vulcan gripper work

Thursday
V/Gripper
Could have been better. The better reps were when the back handle didn't move at all on the thumb pad. I dropped 2nd set reps to put more energy into the harder sets
B/H: 1/1 x 8 reps @, 3/3 x 3 reps, 5/5 x 1 rep,
L/H: 5/6 x 1 rep, 6/5 x VVN, VVN, 1, VVN
R/H: 5/6 x 1 rep, 6/6 x 1 rep, 6/7 x TnG, VVN, VVN

Wednesday 20th June 2012

Wednesday

Chased up solicitor - again. I'm getting more joy speaking to their agent than I am my own legal bod.

Double overhand deadlifts
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 reps (s), 172.5-kilos x 4 hard reps (s)

C/G Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 112.5-kilos x 2 x 4 reps - 80-kilos x 10 reps

LPD (had to use v-handle)
75-kilos x 8 reps, 100-kilos x 8 reps, 125-kilos x 6 reps - 75-kilos x 8 reps

DB F/W/Curls
12.5-kilos x 12 reps, 22.5-kilos x 10 reps, 40-kilos x 5 reps each - 17.5-kilos x 10 reps

Tuesday 19th June 2012 Vulcan gripper work

Tuesday
V/Gripper work
Levels are based on gold spring ratings as this is what I am using. I've agreed to sell this V1 and replace it with a new model after my move with a GB member. It'll be interesting to see what I do with a new version and new spring.
B/H: 1/1 (L3) x 8 reps, 3/3 (L8) x 3 reps, 5/5 (15) x 1 rep
L/H: 5/6 (L16) x 3 x 1 reps,  6/5 (L17) x 3 x 1 reps, 6/6 (L18) x VN, F
R/H: 5/6 (l16) x 1 rep, 6/6 (L18) x 3 x 1 reps, 6/7 (L19) x  TnG, TnG, 1 reps, 7/6 (20) x VN, F

My Vulcan gripper

What follows is essentially a note to myself so I can see where I am at:

The spring levels with a Dipped black end, Black, Gold, Black/gold end or a Red/Black spring are:

Target level right hand
LEVEL 21 (both springs attached to #7 notches)

Where I am working at right now right handed
LEVEL 20 (front spring attached to #7 notch, and the rear spring attached to #6 notch)

What I do right now

LEVEL 19 (front spring attached to #6 notch, and the rear spring attached to #7 notch)

My left hand efforts best day right now
LEVEL 18 (both springs attached to #6 notches)
LEVEL 17 (front spring attached to #6 notch, and the rear spring attached to #5 notch)
LEVEL 16 (front spring attached to #5 notch, and the rear spring attached to #6 notch) 

Final warm up set both hands
LEVEL 15 (both springs attached to #5 notches)

Second set work both hands
LEVEL 9 (both springs attached to #3 notches)

Warm ups
LEVEL 3 (both springs attached to #1 notches)

Monday 18th June 2012 workout - shoulders n arms

Monday

Running late (allowing myself to be distracted as per).

Seated press in jones

bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 90-kilos x 5 reps
struggled with XL support sleeves due to tricep pump
 

Hammer db curls

10-kilos @ x 12 reps, 20-kilos @ x 10 reps, 32.5-kilos @ x 8 reps

s/s
 

TPD (SR)

35-kilos x 12 rep[s, 55-kilos x 10 reps, 70-kilos x 8 reps - 35-kilos x 12 reps pumper
 

RT

B/H: 60-kilos @ x 8 reps, 80-kilos @ x 3 reps, 100-kilos @ x 1 rep
L/H: 110-kilos x 4 x 1 reps
R/H: 110-kilos x 1 rep, 117.5-kilos x 4 x 1 reps

Saturday 16th June 2012 workout - legs!

Saturday
Worked in on the first few sets with another lad. 30 years old but only 3 months in the gym - so I pushed him a little.
Leg Press
+40-kilos x 20 reps (inc 1 legged), 120-kilos x 10 reps, 240-kilos x10 reps, 360-kilos x 10 reps (SB), 500-kilos x 6 reps (SB+W)

Leg ext
50-kilos x 10 reps, 80-kilos x 10 reps, 120-kilos x 10 reps

s/s

Leg Curls
35-kilos x 10 reps, 55-kilos x 10 reps, 75-kilos x 8 reps

Fat Gripz DB holds
47.5-kilos @ x 3 x 25 seconds.

Friday 15th June 2012 workout

Friday
Getting closer slowly but surely to my old strength levels.
V/Gripper
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 5/6 x 3 x 1 reps, 6/5 x 1, TnG, 1 rep, 6/6 x VVN, VVN
R/H: 5/6 x 1 rep, 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x F, 7/6 x TnG

Protein scandal 2... 'those tests' seen this week

As some of you know I'm more or less the author of the up-coming document soon to appear (we hope) on Muscletalk. In that thread you'll see a bunch of test results carried out on behalf of the injured party, as it were. Said test are revealing to say the least.

Of course those test were carried out using what is an industry standard. There are a couple and I do not profess to being any sort of testing procedure expert (although a quick-ish learner / fast reader). This week we saw a bunch of test results appear on the Reddit site (click HERE for link). That link has been posted ALL over the net on both sites of the Atlantic.

Gaspari Nutrition is the first, as far as I am aware, to respond and I don't doubt overs will do to. More so when one companies product came back as only 1% protein!! As another member stated on MT 'it's hard to think of any food ingredient, even vegetable, that would only be 1% protein'. I did note in their test results (HERE) that like BSN's big seller Gaspari's product is a little over 60% protein (64.5) and that's on product spec. Interesting how here we favour a higher protein content to the US market (do the Yanks have a sweeter tooth??).

Now, as I just said on UK-Muscle I'm all of accuracy of testing and for products to be as close as possible to their label claims but these tests and their method of sampling etc is a mess. Their author admits some tests will not be accurate due to solubility of the products in the testing media.

On UK-M I made reference to the anti-tax on protein issue that various companies all chipped in towards. How difficult would it be to have these same decently sized 'players' put in to have their products brought at random (monthly should do it) from shops, on-line and direct and then tested by one of the well-known big labs such as ILS or Eclipse? If said basic tests cost as little as a suggested £15.00 it's costs as little as £180.00 a year.

Just an idea.

More to follow I am sure.

Thursday 14th June 2012 workout

Dumbbell flexor wrist curl.  Not me but close to how I do them

Thursday
Chest n back
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilo x 8 reps, 110-kilos x 2 x 4 reps - 60-kilos x 12 reps

Iso-lever row
40-kilos a side x 8 reps, 60-kilos a side x 8 reps, 80-kilos a side x L5/6R reps

D/O/D/L
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3 or 4 (oops!) reps, 170-kilos x 4 hard reps

DB F/W/Curls
17.5-kilos x 12 reps, 22.5-kilos x 10 reps, 42.5-kilos x (too much too soon) 5 reps RH, dropped to 40-kilos x 6 reps LH and then both 20-kilos x 12 reps for pump. 

Tuesday 12th June 2012 workout

Tuesday
My legs are still 'ouch, ouch' from the first proper workout in weeks on Sunday.
Shoulders-n-arms
Iso Press
handle x 12 reps, 15-kilos a side x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 hard reps, 55-kilos x 4 reps

DB Curls (not hammer)
10-kilos x 12 reps, 17.5-kilos x 10 reps, 25-kilos x L7/8R reps 

s/s

RG 1 arm pressdowns
20-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 8 reps - flipped hand over and did 4 more reps B/H

RT work
B/H: 60-kilos x 8 reps, 80-kilos x 3 reps, 100-kilos x 1 rep,
L/H: 110-kilos x 1 rep, 120-kilos x F
R/H: 110-kilos x 1 rep, 120-kilos x 1 rep

Monday 11th June 2012 gripper work

Monday
V/Gripper
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps
R/H: 5/6 x 1 rep, 6/6 x 3 x 1 rep, 6/7 x 1, VVN, TnG

The last but one top set (ie: the max effort one) was relatively easy and all sets bar the max effort stuff was done sitting on the floor. This makes a difference - try it.

Englands most powerful man 2012 (Novice) and Sunday's workout

Saturday 'day was spent down at Gravesend watching the novice and day 1 of the 105-kilo class of England's most powerful strongman comp 2012.


One of the Gloucester lads, Richard Fuller (see photo), competed and managed a very close 2nd place.


I got o so slightly singed by the sun.


Sunday
Few brews with David yesterday after noon and awake, but not up, at silly o'clock today. I arose at a more sensible 6.30 or so and prepped for the gym.
Leg Press
FP x 8 reps per leg and 8 reps both, 120-kilos x 8 reps, 240-kilos x 8 reps (SB), 480-kilos x 8 reps (SB+W)

Leg Ext
50-kilos x 8 reps, 80-kilos x 8 reps, 120-kilos x 8 reps

s/s

Leg Curls
35-kilos x 8 reps, 55-kilos x 8 reps, 70-kilos x 8 reps

DB Holds with Fat Gripz
45-kilos @x 3 x 20 seconds (more on the 3rd set)

Note the last three sessions I've dropped a little poundage deliberately off my working weights to allow for the infrequent workouts from the various exhibitions.

Hand size in grip - is it such an issue?

Every so often on grip forums the issue of hand size comes up. Now one way round it, suggested by IFBB and Iron Game Historian Joe Roark (a fan of hand strength and its history) was his 'fair bar' idea. He suggested that, if only for a few events, we have the option of differing size bars and handles which would suit the broad spectrum of hand sizes.

So not so different from arguments on pretty much every sporting forum and discussion that's ever taken place. From expensive football boots and running shoes to the weight and material make up of a baseball bat fans of the sport in question have and always will debate such things. 

But... in the case of hand size you're not able to trade up or down. You are, as the saying goes, dealing with the hand god gave you. 

From the hand length chart I'm using here (for a PC mouse size company - yes it exists) I fall into the the top end of the large scale, which I knew. Here's the thing - I just get on with it.

Genetics, oft discussed on bodybuilding sites, are what they are. The last time I was ripped was probably when I was 18. Yet I trained as a bodybuilder, at least in my mind, from age 15 through to what... 25... maybe 30. It's only in the last 10+ years that I've focused on strength and specifically hand strength.

A balanced argument for the hand size debate suggests, as I have, that having a big hand is, for sure, great for some lifts. I am best suited for thick bar events because of my hand length and also it's width. Throw in my decently long and broad looking thumb and it'll be all 'well no wonder Mobster can pull X, Y and Z'. I'd argue I am as limited by my comparatively weak lower back (compared to my hand strength). I could, as others have, also argue that not every grip event (esp those in a properly and fairly set up competition) suits a big hand. 

In other words deal with what god gave you and just work your hardest. Make the most of what you have and save the energy put into bemoaning your lot in life by making 'haters' eat their words. 

Friday 8th June 2012 workout

Friday
Chest n back
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 reps, 110-kilos x 4 reps - 70-kilos x 12 reps
 
LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 120-kilos x 8 reps

D/O/D/L
bar x 8 reps, 60-kilos x 6 reps, 100-kilos x 6 reps, 140-kilos x 4 reps, 170-kilos x 3 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 17.5-kilos x 8 reps - 10-kilos x 8 reps (BH)

Thursday 7th June 2012 workout

Latest version of the Vulcan Gripper including 'wasp' spring.

Thursday
First time back on gripper work since the weekend. That time and the forearm curls yesterday meant the first few sets felt harder than usual even so, all things considered, it was an ok workout.

V/Gripper
B/H: 1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 3 x 1 reps, 6/5 x 1, TnG, VN
R/H: 5/6 x 1 rep, 6/5 x 1 rep, 6/6 x 3 x 1 rep (1st was poorly set), 6/7 x TnG, TnG, N

Most of the work, bar the last right hand effort, was done sitting on the floor.

Pros don't train differently from you

There's an idea, possibly given by pro body-builder DVD's and the like, that top level athletes train differently from the average Joe. On occasion I've even seen it suggested that they are privy to secrets - drugs, training and the like - that others do not have.

It's a crock. While it's true that some pros get help from what we now call 'gurus's on training, nutrition and so on on (which shows they do not know everything) nothing they are shown or taught is a secret. 99.9% of what they are shown is known. Very little is new. I have in my ever growing collection of physical culture books (100+) and magazines (4500 and growing) some which go back to the 1930's. 

Even before such methods were named lifters used supersets, giant sets and the like. The idea of high levels of protein is as old as Roman Gladiators and the first Olympic athletes.

If you look carefully at a top level athlete working out you'll see that they try to get as much as they can from an exercise. Combined with their genetics they have an ability to squeeze something dry. Small, small twists such as contracting a muscle at the hardest point, holding a dumbbell thus and being obsessively, even to the point of stupidity, to work, work and work some more. They are anal about meals, will have an afternoon nap if it helps and can be very selfish in their aims.

One suggestion I've offered before is to see if you are doing everything you could have done to succeed. Did you give everything, did you neck all your shakes, did you take some time to chill out and recover??

In your next session I want you to go all out - to the point where you get a thumbs up from the local 'face' (assuming it's not you ha ha).

Grippers - some technical stuff

Yep - another oldie but hopefully goldie:

Ok, as a Grip Athlete (one who competes in grip strength competitions) I pay very little day-to-day attention to some of the more minute details on spring size and so on. For me it's the challenge that's the thing - can I shut it or what? But, somewhere in the back of my mind, there's a few snippets of info I've picked up as I speed-read others scribblings. Here's some of the basic info.

Handle spread

The width, or space, between the handles affects - even if only in a little way - how hard a gripper can be to close. If nothing else it'll require more effort getting your hand around it. The better makes of grippers try to have a pre-set distance between the handles (from memory about 2.75-inches).

Spring or wire size and tempering of the same.

The thickness of the wire that makes the coil of the spring, if all else is equal, again affects the difficulty you'll have closing it. Thicker = harder, thinner = easier. Of course if the spring has been heat treated or fooled around with in any way other than the usual then that will affect it.

How deep the spring is set into the handle

Again, if all else is equal (and it usually is with most brands) then a standard size wound (see below) spring has a pre-set distance of wire sticking out which is set into the handle (in pre-drilled holes). How deep it's pushed into these holes affects the leverage. The higher up it stands above the handles the more leverage and so easier it'll feel, the deeper, the harder. Indeed on a few odd grippers (some intentionally made that way) the spring touches the handles as it is closed and these are obviously that much harder to close. 

Coil tension

As with all springs gripper springs are wound into their usual shape. Again, if the usual standards are adhered to, then the tighter the coil is wound (literally how much it brushes up against itself increases friction) the harder it'll feel. Most coils are wound to suit the right hander among us (inc me). This affects how it sits in the hand. So a few are wound to suit left handers and a right handed gripper athlete will need to get used to how this feels and vice versa.

Handle size

Most handles are more or less the same thickness - around an inch or so. A few, such as the HG400 and 500 models, are a little thicker. Again there are some custom made bits of kit out there. The thicker the handle, again with the usual standards etc, means less of a distance to move them to get a close and also a 'higher' (further apart) feel to the close.  Some shave off (machined or ground down with a file) the inside of their handles to use the technique known as 'BTR (beyond the range). Using these or the thicker handles will have some effect on how a usually set up set feels when closed.

Knurl and chrome

I personally dislike chromed handles. If only for 2 reasons. One they seem to hold chalk less well than the usual finish and two most gripper companies ADD chrome to a standard handle and so this smooths out the knurl. It might actually be better to make the knurl deeper on those being chromed to compensate for this. While RB's and Ironminds CoC grippers have good grip I prefer the 'no frill' feel I get with beefbuilders. It bites as it should and just feels, at least to me, right.  The average Joe might prefer a 'softer' option which is less likely to have his hands looking chewed up.

More as and when I think of some...

Back to the grind... Wednesday 6th June 2012 workout

Wednesday
Back in the gym where I belong... ahhh now exhale. That's better. Onwards. I'll ease in over the next couple of sessions. Today was shoulders-n-arms. As per I warmed up with a light set of rotator cuff work with dumbbell.

Seated Press in Jones
bar x 8 reps, 50kg x 8 reps, 80kg x 6 reps, 90kg (with sleeves) x 4 hard shaky reps.

H/D/B/Curls
10kg@ x 12 reps, 20kg@ x 10 reps, 30kg@ x 8 reps - 15kg@ x 15 or so reps (wasn't counting just pumping)

s/s with

TPD (used double ratio pulley machine)
50kg x 12 reps, 80kg x 12 reps, stack 9105kg) x 12 reps - 60kg x 15 reps

F/W/Curls
12.5kg x 12 reps @, 22.5kg x 10 reps @, 32.5kg x 12 reps @ - 17.5kg x 15 reps L and 17 reps R.

Great photo

Yours truly pulling 118-kilos (same as my 2011 effort) at the Rolling Thunder event. I like how my forearm looks, the tricep looking fat and the veins on my head bulging with effort.

But without argument the one of Mark pulling an all time record... I can't argue with that. Great effort by Mark and an awesome series of photos by the photographer Zoie Carter-Ingham. Check her work at www.zoie-photography.com and the album on facebook

 

Phew - glad that's over

I'm sitting here catching up after another weekend away (last one in a long time I'm thinking). This time, as per a blog last week, it was at Seni at London Excel. Once again, as with Bodypower, I was with Ultimate Grip. Rod 'Rambo' Lanette and I did all the physical stuff and while he arm wrestled his way through the crowd I gripped, twisted and advised my way through the rest. My right hand is especially fried and I awoke to a thick feeling which is sign of some work done. 

I'll be resting up for a day - especially this Diamond Jubilee long weekend. Having been busy two of the days taking two more to chill out will be nice. Then it's back in the gym and cracking on for what I hope is a soon to be happening move to Wales.

My first workout may well be back at Bulks in Gravesend as I saw and spoke to several WSM competitors (Mark Felix etc) including Terry Hollands. He suggested he might come down and join me for a workout sometime this week. 

I also want to big up the efforts of some of the Gloucester / Whey Gym guys who while I was busy showing off were competing this weekend.

I'm sure I'll have more to say (there's some photos on facebook) but my washing awaits and, as I said, I'm still catching up. Laters!

Laurence Shahlaei - now Britain's Strongest Man

Loz's accepts his first place trophy (image mine)

Back when I lived in Gloucester when I trained 'at the whey' I enjoyed the occasional workout or three with Laurence Shahlaei. Now these might mean more me helping than lifting, more so when Loz was working on strongman events. But they also included an even more occasional grip workout. I've said before that Loz rarely worked his grip consistently. Indeed he did a grand total, two or so years ago, of 6 weeks back to back pinch work and equalled me when I pulled my biggest pinch.

Like all of the very best lifters and strength athletes I've known Loz to travel all over Southern England to train with the best. Included can be Dave 'Bulldog' Beatty of Genesis Gym, Wembley for Squat advice, Nick McKinless for conditioning and loads more. Also, as I know they do, information has been swapped between others via phone calls and emails. Loz has listed these elsewhere. In this way they advance their knowledge of a specific training aspect and use that info to improve. So Loz's speed and conditioning as well as his strength has got better and better.

You'll have seen on TV at the last few WSM competitions that Loz (or Lozza) has yet to lose a squat event - even when they restart it!! Year on year we've seen a gradual improvement in his placings and strength. 

This last weekend he beat Terry Holland and others by winning all bar one event and tying on the other with a 400+ kilo deadlift (with straps) at the Hercules Olympia's Britain's Strongest Man. It really is HIS TIME and I still think he has a way to go in terms of absolute peak power and speed. I hope sponsors take note and give him the support he needs to allow him to be the best the UK has to offer. He has the potential to be another UK World's Strongest Man.

Well done big Loz - upwards!!

Pinch work = I like

One of the things I'm looking forward to train when I get the bulk of my kit out of storage in Gloucester into the new 'gaff' (slang for place where you live) in Wales is the Euro pinch. I like it and not only (but mostly) because I was good at it.

My all time best on the Euro set up (see image below) is a 117.5-kilo effort (matched minutes later by WSM competitior and current Britain's Strongest Man Laurence Shahlaei). As far as I know this is still No 2 on the worlds records list. 

It takes around 100-kilos to get you into the top 10 or so and even with a 100+ competitors taking part in the last World's Strongest Hands event I think only 3 or 4 did over 100kg.

Humidity and surface texture play a huge part in how good you'll grip will be on any given day but that's true for ALL the athletes competing and lifting.

The part in bold below includes text from a half-finished bit I did for another site:

I love to pinch!! Not the kind involving girls asses... ok that too but not in that way. Nah, when I say pinch I mean one hand pinch and two hand pinching (esp) of the kind I might just get a world record in one day.


Image of two differing widths box pinches and a thin plate pinch.


In simple terms it's literally a folding of the hand, fingers and thumbs flat, and with nothing other than a flat pressure through the same. There are wide versions including Blob pinches

Grip equipment varies but includes:

• 2 hand pinch on the Euro set (as per David and Mikeal's creation)

• Weight plate pinching - one and two hand (smooth sides outwards)

• Thin plate pinching

• 2 x 45lbs / 2 x 20-kilo plate pinch

• Super thin pinch - needles (usually a knitting needle thickness)

• 4, 5 and 6 ‘dimes’ (10lb or 5-kilo plates) - image 3 plates

• 'Penny Pinch' (specialized equipment based on an old Victorian Penny welded to a small plate with a clip fastened to a loading pin. Great fun at expos. Indeed I’ve been asked if I brought mine to the last 2 events I’ve done as customers wanted another go.