Friday 19 July 2013

Training update and what else

So I was in the gym the other day and I met this fella who read this blog! I didn't know him but he certainly knew me, which was a bit strange really. We got chatting by the squat rack and basically just discussed training and bits. It was nice and refreshing considering I mainly train alone in a gym surrounded by chicken legs and big mouths. Anyway, thanks Callum, I'm gonna start posting again! 

So where do we start? Since my last post I've gone through a few changes. Not only have i gotten myself a job at a local school, I've also dropped even more bodyweight, down to 98kg! It feels weird! The best part is, my bench and deadlift haven't suffered one bit, definitely improving my standings in the lower weight class. The bad news is that my squat has fallen dramatically, by at least 20kg. It's a little saddening but I guess it gives me something extra to work on.



Failed attempt at 255kg, but onwards and upwards!

So yeah, that's going well. In other news, another friend of mine, Muki, inspired me with his American football routines and got me into power cleaning. It started off kinda mongy, but eventually, with a lot of hang form practice, it's starting to become a real strength. Oh and also my back got huge. Cool!



Awful quality, both the video and form lol!

Another benefit of these is how they've done something to my flexibility in that I can now front squat with a clean grip! I've not got a video but i've really been enjoying fronties lately. If you're struggling with your clean grip flexibility, don't worry about all them stretches etc, get power cleaning!

Almost look like I know what I'm doing...


Ah yes, the other week I went to see Europe's Strongest Man in Leeds and it was awesome. I got to see a world record 221kg log lift from Big Z and even got to meet some of the amazing athletes too!

Me with big Jack McIntosh

One massive thing to note were the waiting times to see and get pictures with the guys; approaching over an hour for some. It was then that British strongman Laurence Shahlaei decided he'd wonder down the queue to come see us! What a legend. 

I'm not actually this short, Loz and Robyn were on steps! Really!

That's about it then ladies and gents, but do come back later, I'll try and keep this a little more updated in the near future. Hopefully with some event sessions with big Jay Pateman, Si, Flash and Hamson. Til then, see ya!






Sunday 24 March 2013

Midlands Strongest Man u105


Last weekend, The Warehouse Gym, Leicester, kindly hosted one of the most exciting competitions of the year in their newly opened dedicated strongman facility known as The Monster's Playground. With a whole host of strongman goodies backed by three former 105 champion officials, the stage was set for a fantastic show for the Midlands audience.

An early crowd eager for the competition to get underway

The competition kicked off with a farmers walk; a 120kg implement in each hand to be carried 30m up and down the length of the gym. I'm not entirely sure who was more energetic, the athletes or the super crowd cheering the competitors on, but it was definitely a good effort by both parties! The high standards were set right from the get-go, with Luke Skippon and John Hamson flying out of the blocks with near 20s times. The scores were tight, that was until Valdas Kazakevicius, the lightest competitor of the day, stepped up with 15 second run that blew the nearest competitor's 18s time out of the water. An absolute Phenomenal run put the young 96kg strongman in first place, with John Rudgard and Daz Clarke taking the runner up spots.

 
Luke Skippon and John Hamson beginning the 120kg farmers walk

The next event was one to separate the men from the boys: A 111kg big wheel axle, floor to overhead for as many repetitions as possible in the given time limit. With even one rep (like mine!) getting a huge roar of applause and encouragement, you can imagine how they felt about the likes of seven! Valdas, John Hamson and Daz Clarke smashed out their joint winning reps to the crowd's delight. Daz even managed an 8th, but with so much effort and enthusiasm used, the rep was disallowed when he dropped the weight from overhead. Unfortunately, due to the rules imposed by the head referees, he couldn't claim that vital win due to this unlucky mistake. The tension and drama were building at the venue, and the crowd could feel it too!

Jason Holgate manhandling the 111kg axle press

Next up was hands down one of the hardest, most uncomfortable and downright painful events in all of strongman; The Conan's Circle. The lads did well, pushing out up to 4 revolutions with confidence. Evidently lifting a 220kg implement is hard in itself, but resting it on your lungs and walking around in circles takes it to a whole new level. ...Well at least someone should have told Luke Skippon that, as he practically ran through this event, pushing out a near five full repetitions in the time some took to do a single! This was definitely a highlight of the entire day, and the volume of the crowd certainly agreed. Luke took the win with style, with Valdas, even while taking 'only ' second, was definitely pulling away from the pack. The pocket rocket was certainly making a name for himself at the midlands qualifier.

A focused and determined Rich Minney on the 220kg Conan's Circle.

After a quick break and BBQ generously provided by the venue, the fourth event was underway. A Volkswagon Polo complete with 90kg of concrete in the boot was to be deadlifted for repetitions  Yes, that's right, a car isn't heavy enough for these lads so they added bricks. Some valiant performances were displayed, personal bests were shattered and the crowd loved the anguish on the faces of the athletes. The resident powerlifters were clearly loving this event, but the experienced strongmen were hot on their tails. A whopping 19 reps from John Hamson,17 from both Daz and Valdas and a huge 16 from Dane Taylor took the top 4 spots with authority.

John Rudgard cranking out that final rep on the car deadlift

Next up was the appropriately named 'heinous carry and load' consisting of a 70kg sandbag, 80kg barrel, 110kg chain link and 135kg iron cylinder, all to be loaded over the Conan's bar. Everyone made quick work of the well-rehearsed sandbag and the barrel, but the real trouble came with the two not-so-normal implements. Eventually, it all came down to two things; who could load the first three quickest and who, if anyone, could eventually topple the solid iron cylinder. John Rudgard gave us our first taste of the latter, belting out all four objects in just over 20 seconds; Faster than most with just the three loads! The athletes to follow utilised some of the technique seen by John's run, albeit a little slower, granting some massive points to the current leader. However, it was of course Valdas who pipped him just out of the top spot by a single second, giving him yet another solid win.

Daz Clarke, one of the few men on the day to actually load the mammoth iron cylinder

The final event was a strongman classic although with a twist reminiscent of last year’s World's Strongest Man competion: Some really high platforms! The difficulty is raised substantially when the lighter stone, needing near overhead pressing, requires the same amount of effort as the final stone to a lower platform. This took many of the athletes by surprise leaving a handful to only load the first stone before wearing themselves out. With the final 6 to go however, things certainly got interesting. John Rudgard loaded the massive final 140kg stone in 73s, only to have Richard Minney, who had placed consistently in the top 5 for every event, blow it away in nearly half the time! The last 4 competitors including Daz, John, Luke and Valdas couldn't top Rich's fantastic effort, granting him the win in the final event! Daz and Valdas followed by mere seconds, but the competition was over.

Valdas Kazakevicius wins The Midlands Strongest Man u105!


A victorious smile


And with a fantastic showing from Daz and Rich in the final event, they both also qualify for Englands Strongest Man u105!

The final three with competition organiser Jay Pateman, receiving their unique tankard trophies!


A dominating performance from Valdas gives him a well-deserved win with Daz and Rich battling out for 2nd and 3rd respectively. Only 1-2 points separated the top 5, with Luke Skippon and John Hamson barely missing the qualifying cut. They should be proud however, along with the rest of the athletes who put on a fantastic show for the incredibly vibrant and enthusiastic audience down at The Warehouse Gym. The day was a huge success and the atmosphere was terrific from both the competitors and spectators.

A special thanks goes out to Jason Talbot and Jay Pateman for organising such a wonderfully smoothly ran competition. Also a big thanks to Ben Kelsey and Adam Bishop for refereeing the gruelling events and a final mention to the scorers, loaders and helpers on the day for which none of this could have been possible without the time and effort provided.


Many thanks to Martin Boyce of Photies.co.uk for supplying the outstanding photographs you see above.


Article by Paul Fong

Saturday 16 February 2013

February Update

Good evening blog readers. I was actually messaged a few days ago asking when my next blog post would be. I had another asking for a full experience of stick to strongman (sort of) in words. While I'm working on the latter, I can't help but feel honoured that people actually read this stuff. Cheers!

So, what's new? Well I've actually had (another) week off. I know right? Terrible. I literally had weekend to weekend off and started again with events at JT's. It wasn't a heavy sesh, but my shins were feeling completely healed and so I just wanted to work on my deadlift lockout. We did a bit of axle deadlift triples from height (using tires + plates) up to 210kg, strapless. These felt great, and the absence of straps was obviously doing wonders for my grip.

Ignore JT's little 'foooooong, misstaaa fongggg' lol.

After that, I just wanted to hit the upper body a bit more but didn't wanna aggravate my shins just in case, so just did a bit of light strict rep work with the axle too. 60kg for 3 sets of 10, except I failed the 3rd set. Never mind. Quite a small sesh but great to see JT and Simon and play with some different toys.



Another reason for going down to the cauldron was to collect my new single ply lifting gear. A lovely (lightly used) Titan F6 and Titan Centaurian are now mine! The suit is for 90kg and the shirt is 100kg. Challenge accepted!

D0C81D1D-31F9-4494-B37A-77D37372E1EC-157
105kg bodyweight, 90kg suit, eeeeeeeeeeasy.

The suit takes about 20 minutes to get on all the way with a bit of Tesco carrier bag lubricant! For anyone curious how it works, you just slip the bags over your thighs and use the slippyness of the bag to slide the 'sleeves' (for lack of better word) over your legs. Takes a bit of squirming about and little quarter squats to get it on fine but that's cool. I can't get the straps up by myself which is probably a good thing, meaning I should be able to get the most of equipped squatting.

As for the shirt, that's pretty much a perfect fit. It's for 100kg lifters but I have a relatively small upper body (work in progress!) so it slides on fairly easy by myself alone. Usually it's meant to take a bit of effort from a whole team of guys so I was quite proud to get it on first try.

I won't be trying any equipped lifting in my gym, sadly, as a) I want proper spotters b) want proper people to show me what to do and c) want to actually have plates at hand (We have like eight 20s to share between the entire gym). Hopefully should be attending properly equipped gym in the summer, and hopefully frequently before too.

The Warehouse Gym, home of British powerlifting record holders.

Anyhoo, that's about it at the moment. I'm looking forward to using knee wraps again as it's been forever since I used any form of non-raw style lifting and I've got that pair of Metal Silvers that need breaking in. 

Until next time guys, thanks for reading!

Saturday 2 February 2013

Training Update - Few Vids

So the other day I said I was feeling horrid in my shins still so I've neglected my legs for a while. That means the past week I've been benching, overhead pressing and working the guns to death. It's been fun cos there's only one thing I love more than exercising is lying down, so combining the two seems perfect. Anyhoo, lately I've been pausing my reps and feeling the benefits way more so that's my new thing at the mo. I've hit a 110kg paused double which is only a single rep from my 'bounced' PB, and I've definitely got more in the tank.  We'll see soon enough anyway.

Other than that, the only real lower body exercises I'm getting lately are deadlifts and while they're only getting hit once a week, I'm loving lifting heavy every time. Anyway, since 242.5 and 245kg fell in two weeks, the third week should have been another 2.5kg increment but I felt ambitious and it paid off.

250kg slightly hitched over the shorts but ah well

As you can see, my lockout sucks. But I really did try and not hitch the bugger and I reckon 247.5kg would have been a lot cleaner but meh. I've been instructed by friends who know what they're doing that working on deadlifts from blocks (14-18" inch) will definitely help out, and I plan on squeezing these in whenever I can. Sadly, my gym doesn't exactly have blocks and the lowest pin on the squat rack is 20", so I think I've just gotta batter my upper back with rows, lat pulldowns and other accessory lifts to fix the problem. The odd time that I can get to the cauldron or warehouse will be my block day though.

So today we went to The Warehouse Gym and did some events. Long story short, it was a terrible session for me, but I still enjoyed myself. There's no video, but basically I no-repped the car deadlift and conan's wheel, and didn't exactly blow away the axle either (with a massive 110kg single rep lol). But anyhoo, I still got in some tire flips and squats with chains. I've never used chains before but still had a blast with em and will definitely try to fit them into my warehouse sessions later.

39kg cast iron wheels, 20kg bar, 30-40kg in chains, quite light but nice to learn with.

If you're unsure on what's the purpose of metal chains clanging around at my feet, I'll explain. As I'm standing up, I have the full weight of everything on the bar. As I squat down, the chains rest on the floor, lightening the load. It essentially loads the top half of the squat with more weight than the bottom. My squats don't really have a sticking point at the moment mind you, so it's not something I really need to work on, but I imagine that once I start squatting in kit, the top half will require extra training so I'm getting that head start now. I've also mentioned it's really cool!

Speaking of which, I've since returned the Inzer Harcore deadlift suit I ordered a while back (as it hadn't even been sent yet!) and made a bargain purchase of a second hand bench shirt and squat suit from a former England's Strongest Man and GBPF record holder! (Yes that's a claim to fame). These look great, but I'll wait a bit til I train in them cos I'm a complete kit noob and will probably die training alone! So yeah, here's my new kit!

E0B31808-657F-11E2-A732-1A6ADFD3803F - Click to view full size photo  E0B41672-657F-11E2-A732-1A6ADFD3803F - Click to view full size photo

Only one more thing to say really and that's I finally dragged my girlfriend down to the gym the other day to try out some compound lifts. We weren't expecting anything great but she definitely blew expectations out the window whens she got the hang of most lifts straight away. We started off with a 25kg bench press, 60kg deadlift and 16kg zercher squat. We used the latter as a regular squat proved a little difficult for someone with fucking zero mobility caused by years of WoW and CoD (she is pretty good at those though), but either way, most impressive stuff.


I don't think she'll be coming back anytime soon but it's nice to see that with a little push, people get their arse in gear and give it a shot. Who knows, maybe you can too?!


Tuesday 22 January 2013

Hey you! Join a gym!

I realise I do a rant every year and every time my views have drastically changed. I mean, look at last time, I was telling you to eat pizza and shit. Now I'm all like 'brown rice fuck yeah!' but whatever. This is better ...for now! (lol).

Anyhoo, I'm only posting this cos I have a few friends of mine on the fence about joining a gym and chasing some goals. From what I've seen, there are plenty of reasons why people won't join a gym, and here I'll stress why you should get off your arse and just do it!

A typical excuse that annoys the living fuck out of me is that they 'workout at home' or something. What the living shit what?! If it's an issue of confidence, fair enough. Get a little bigger, get a little stronger, but what you when you finally do step through those gym doors, you will be gobsmacked at how much time you wasted at home and how little you've improved until then.

Just no... Saying that, Just Dance 4 is hella fun lol

If you're lazy (like me!), doing the above and just training at home actually takes more effort than going to a gym, in the sense that you could literally get 1/2/3/4/5x the results at the gym then at home. That means you could probably get the same work done in whatever fraction of the time. Neat, huh?

And if you're one of those guys that wants to do all your research beforehand, that's fine too, but don't take the piss. What I mean is those guys that spend hours on forums looking for 'shortcuts' or 'the best protein' or 'the right amount of reps' or some other bullshit. Just do it! Doing something is better than procrastinating by researching all day doing nothing! Youtube a couple vids on technique, and/or better yet, find a friend and get them to support you (even physically!) and just get on with it!

This man is a total legend, very inspirational

Don't get sucked into supplements and the 'lifestyle' that comes with it (just yet), focus on getting a decent footing first and learn the basics. The basics meaning every major barbell compound lift and/or cardio and conditioning, depending on your goals. The basics also include where you wanna go with your weight. Remember,

If you wanna lose weight, you need to:

Eat a little less
Exercise a bit
Drink more water

If you wanna gain (healthy) weight, you need to:

Eat a little more
Exercise a bit
Drink more water

That's it.

Come on, don't be this guy

There are millions of calculators on Google that'll get your diet down perfect, but again, you'll be progressing so quickly in your first month or so the figures will be outdated straight away. Just remember that even if you don't wanna go anywhere with your weight, you'll still be eating a little more due to the increased activity. Nothing major, like 500kcal at most, or just a bigger breakfast or something. It really isn't that difficult.

Now let's make this about me (it's my blog lol shaddap). Let's make me out to be the unsung hero of fitness and dramatic change in lifestyle, which i blatantly am by the way...

Sexy me, weighing at 77kg

Me, single arm pressing 71kg (It would have been cooler if I could press my old bodyweight lol)

If I, the take-it-easy coasting lazy fucker, could look like that in the first picture and turn out like the guy in the second, how well could you turn out with a bit of hindsight training knowledge and a proper diet!?

C'mon guys, stop this 'tomorrow' attitude and start today (figuratively...no wait, literally!). 

The above author is a hypocrite and awful at handing out advice. However, he's learned from his mistakes and wishes to pass on some 'wisdom' to anyone who so wishes it bestowed upon them. Go lift, faggot.


Saturday 19 January 2013

Time off and other bits

About a year ago I was high-bar squatting in my brand new oly shoes and then like two days later, my calves went tight as shit and then two days after that, my shins felt like they were snapping on walking.

Yeah that's happened again. Getting a little over zealous with my russian routine made me neglect my form and wider stance and squat like a muppet again, keeping my feet narrow and collapsing over my knees. I thought I stopped this... Since switching to a wider stance low-bar position, I have never felt so stable and in control of my squats  but for some reason that all went to shit the other day and now I'm feeling it again, meaning I should probably give it a rest for a bit.

Quite literally running through the tight calves that started it all.

Now I know there's no real reason to stop benching (and even deads to an extent) but I'm sure this rest will be worth it. Coming away from 5 PBs in 5 days, my body could probably do with a break in my opinion. It'll only be for a couple more days, so a full weeks break in total.

I'm still a little unsure on resuming the russian squat routine too; I mean, if big rep sets are causing me to drop form with fatigue, I'd rather not risk an injury again. I'll think about this on my week off, but either way, I've definitely taken something productive away from the program. I am in love with the massive set number of doubles/triples and even if i do drop the routine, these will stay. Whether I quit or complete it, I still think squatting three times a week is detrimental to my recovery, so I might go back to squatting just twice a week too (back and front).

Just a quick outline of how I think my training has evolved now that strongman is 100% back on the cards (assuming not running RSR):



Not as much focus on squats as previously, but still a fair amount of leg work. The assistance exercises will be chopped and changed whenever they get stale but at the moment they are my favourites for now. This, plus event training every other week, will hopefully continue to keep getting me stronger.
  
Also, if you've got an extra minute, a good friend of mine who knows his shit has just started fitness blogging as well. Definitely one to follow if you're in to that sort of thing (Whatever that is, he's a bit fucking vague at the minute!). Link's under the image.


Other than that, I've been cheating the diet a little bit as I think I'm losing weight to quickly. I weighed in at dead on 105kg this morning; That was a bit of a shock! I've literally lost 6kg in less than 4 weeks and hit PBs like no fucking tomorrow (Latest was a 115kg push press, woo!). Still eating brown rice, chicken and veg, but with a few more treats here and there like Wetherspoon's Steak Club Mixed Grill (with a cheeky pint!).

Anyway, yes I'm fully aware this blog post is mostly shit, boring and the title is very misleading/exaggerated, but I was killing time waiting for my Wii mod to finish updating. Til next time! 

Monday 14 January 2013

Videos, Videos Everywhere

Two nights before my exam and this seems like the perfect opportunity to procrastinate and deliver some videos you oh so dearly care about.

I mentioned the other day that a bunch of lads were travelling up to Leicester to train in the new 'Monster Playground' at The Warehouse Gym. Basically, they removed the 'dungeon' downstairs and kitted it out similar to upstairs to suit a more commercial gym feel; Machines, free weights and other toys. However, the owner is an absolute legend and purchased another warehouse behind it, solely for the purpose of housing the strongman kit and the animals that it attracts. This place has got cars, logs and even a bloody Conan's circle frame. Anything strongman related, it's here.

So I got an early morning train and kindly got picked up at the station by Jay 'Ursus' Pateman as we headed over to the warehouse. A massive turnout of 15 people all arrived, and below is the madness that ensued. There's only one clip of me in the compilation vid cos the rest of these guys blew my little lifts away, but I did get a 110kg axle overhead PB and a new 71kg dumbbell PB in the videos below. One is a group vid with some seriously strong fellas (and my mentors!) and the other is a vid of my lifts. Watch em both IMO.

Epic HD footage from Will Sanderson and his tripod.

Woo vid finally works!

Overall, a cracking day with a whole bunch of banter, PBs and donuts! Hopefully doing another mass training sesh before Midlands 105 (which I may be entering...) so more footage to come in a few weeks!

In other news, you may remember I've been on that fucking horrible (but effective) Russian squat routine ...and it's getting tough. I'm just about to start the week I dread the most cos it's got two massive volume sessions (6x5 and 6x6) and I'm definitely not a fan of reps. You can see below how much I hate these son'bitches below by my manly grunts.

6x4 @ 160kg

6x2 @ 160kg, such a relief with 'only' doubles

But other than my girly bitching, things have gone well. I feel my form is hit and miss on days... like today (the 6x2) felt so tight but the other set (6x4) felt like i was good morning'ing all my last reps which isn't healthy nor the exercise I'm going for. Gotta fix consistency here.

Coming away from those tight as shit doubles, I felt the urge to shift some heavy ass weight so went to deadlift singles, hopefully building up to a PB. And I did, out of bloody nowhere! I surprised myself, normally I need to train to a peak to get one, but today I just felt fearless. This is on deadlifting once a week during the 6x2 squat day, so hopefully I can give another go in a few weeks with proper build up.

Pro camera angle, can't even see the sodding plates. definitely 242.5kg though lol.

That felt good. Does that little wiggle at the top count as a hitch? You decide, but FUCK YOU I'm claiming that. lol.