Some recent bending. 316 stainless steel 7 inch. 2x6.25mm 2x7mm

Inner Core Training - Do you Want One?

Chances are you don't know what the inner core actually is!(Even though you'll train it pretty hard most training days)

Well, apparently it's the soft bit between the ribs and the pelvis(the pelvic floor, diaphragm etc)

Anyway I was talking to a friend of a friend (of a friend) who had completed some fitness instruction courses, who claimed they could show me loads of Inner Core Exercises, being the jolly chap that I am I just nodded and smiled and went along with it.

What I acually wanted to say was 'why the feck would I want to do 700 different 'inner bloody core' exercises when I can do a couple of lifts such as the deadlift and kettlebell swing which will immediately address any inner core weaknesses and and turn it to a fortress?'

Obviously, I'm a meathead and love lifting heavy things and no doubt some areas of my body are tight (especially my pocket being a Yorksireman) and could do with spending more time loosening up and working on such things, but as I don't have loads of time, I do what's neccessary to 'stay strong' most of the time.

Some of these exercises may be of some use to some people, but really much of it has been invented to take money out of your pocket and get you out of the house. This is why I'm a garage strongman.

Each to there own! Right! Where's that 80kg kettlebell I could do with some inner core training.

Back on The Iron

After the Hammer challenge the other week I've been bugged by a bastard cold and still am! Got upto some legitimate phonebook tearing (Yellow Pages) at the weekend and some proper barbell training tonight.

With Crossfit Reading's Strength and Power Invitational coming up I thought it about time to hit some weights

Barbell Clean and Press (jerk with 120kg) 70kg upto 120kg for triples in jumps of 10kg
Followed by 120kg duck walk for 2 x 25m and Farmers walk (110kg each hand) for 2 x 25m

Finisher 32kg double kettlebell snatch from outside the legs for 2 x 10

Sinuses are still a pain but good to get back into some lifting for another goal

Heroes or Role Models which one?

We all have heroes (don't we?). My Mum sent me a load of stuff from home that I used to have on my wall as a lad. Old photos, scrap books of my athletics achievements and some posters I made of Al Oerter (4 time Olympic discus champ). It was a real blast from the past and got me thinking of how I used to be, where I am now and where I might be going.

It struck me that as a young lad of 16 (I'm 35 now), when I was obsessed with discus throwing and being an Olympian(my car crash put paid to that), I actually wanted to be Al Oerter. Yes that's right I wanted to be somebody else.

Back then you couldn't easily get information about such people , you had to dig for it and any info you did get (books, tapes, articles, videos etc) was like pure gold.

I'd read anything about Al Oerter I could and read it over an over again until it was embedded into my head.

I tried many things that Al Oerter advocated, my favourite being hitting a towel out in the field with the discus and pushing it out further and further. Al's concept was that yor body would adapt to anything you throw at it over time (I like this).

This got me onto thinking that heroes are ok but what we really should look upto are Role Models.

There are a few people in the history of the world that achieve anything in the league of Al Oerter, it's fine to dream but be realistic and look up to some one who is a great example.

Without kissing too much butt right now my role model is Adam T Glass, he's a leader, motivator and great Strongman with some great information to pass on.

Check out my Al Oerter posters (To be the best you gotta be wild!!)

Sledgehammer Challenge Photos

The Dark Master/Counter and Motivator (Pat Hodgson)




Sledgehammer Sequence






Hammer Head





Check out Pat's blow by blow account of the striking at Homemadegymstuff

Cheers for the photo's Max

The Results are In

I completed my hammer bash yesterday in Kirkbymoorside North Yorkshire.

Managed to raise £700+ for the Charity Children In Distress

Total Strikes = 791 in 1 Hour

Thanks to Pat Hodgson and his lads Mike and Max for help with the counting, motivation and pics.




http://www.youtube.com/watch?v=0RYsVOOVM1w

To make the most of the 1 hour time limit I basically did 50 odd sets of 12-15 strikes in 30-35 second batches resting in whatever was left of the minute and just kept going. Although Pat was timing I kept an eye on my Gymboss Timer set at 1 min intervals, with a big 2 min set at the end to get my rep count up.

I'd highly recommend this test to anyone wanting a target to chase and something to aim for. Any questions on training for such an event drop me a line

Check out my Gymboss Interval Timer Review

Single Leg Squat (pistols) Jumps

I've always admired Steve Cotter for these amazing pistol squat jumps, truly superior and outstanding physical ability.



http://www.youtube.com/watch?v=7hzHc6gFm9o

Autistic Basketball Player Jason McElwain

Love this guy he's a proper hero, it so reminds me of the 'Waterboy' film (in a good way)



http://www.youtube.com/watch?v=cZtU676jA_k

Jason McElwain

SledgeHammer Jerk Technique

With advice from my good friends Adam T Glass and Stepf Dogman I have modified my hammer (now 20cm shorter) and my technique to help efficiency and save my lower back from self destructing. One more day of training before the weekend (hopefully a 20 min set and 300 strikes with the 25kg hammer) ready for my 1 hr sledgehammer charity slamming bonanza


Help on the day will be provided by my right hand man in strength training Pat Hodgson




Time your sledgehammer sets with the Gymboss Interval Timer

With all my hammer striking, I'vebeen doing plenty in the way of prehab and rejuvenation work with hot cold treatments. Hammer rotations and band stretches and kneading my arm with the opposite elbow (it's good to go deep)

Also, my training with the hammer has been done with elbow sleeves and wrist supports to make it easier on my arms.

The fingers have taken a bit of a battering by the heavy thick handled hammer, so it's time to rest until the weekend.

My last session was today which was 1o mins and 150 strikes.

Looking For Something Different to add to your Kettlebell Training?

Check out Birdy's Plate Training Post from STTB

Around the World Plate Pinch

Front plate raise

Neider Press

Pinch Clean and Press

Plate Choppers

Plate Lifting

Plate Push with Rotations

Plate twist

Side plate press

Sweeping the Floor

TFW Plate Lift Series

Waiter's Bow

War Daddy (Halo)

StrengthShop.co.uk

Looking for rope, tacky, wraps, nose tork(the best smelling salts), chalk(magnesium carbonate) and the like for weight training, kettlebell or strongman?

Then look no further than Strengthshop.co.uk

I just received a super speedy delivery from them for some Dave Ostlund Tacky, Chalk, Nose Tork and Manila Rope (more on this later)

Brian from Strengthshop.co.uk was very helpful and provides an excellent range of top products.

Thanks to Mr jonnywildboar for this top link


Take Your Fitness To Another Level with the Gymboss Interval Timer