Happy New Year

All the best to everyone and anyone who has ever been here.

Today is our wedding anniversary (5 years/wood) so gonna be chilling out tonight with some beers, Mexican food and TV.

2009 has been one of the busiest years of my life, with shed loads of stuff going on..... new baby....move house, work and lastly training.

I've hit a few goals too this year by entering my first ever Strongman comp and getting my hands on an 80kg kettlebell (2010 will see me snatch this monster). Athletics for me this year has been a no go almost copletely due to other commitments but 2010 should see me in more action, better shape and stronger.

One thing I'l be kicking out the door tonight is procrastination and mindless shit on this blog.

Also on the agenda is LCCJ with the 32kg kettlebells and a 65 second a 400m run to rediscover some athletic ability

I hope 2010 will be a great year for you

Heavyish Belt Pulls



I'm currently in training for Adlington Barbell Club's Push and Pull meeting in January.

The tests of strength are 2 hands anyhow (get the barbell above your noggin any way you want, for me this will be continental clean and push press) and deadlift (no explanation needed I hope)

Tonight I trained in a Westside Barbell kind of style with 10 sets of 2 reps on speed deadlifts with roughly 60% of my goal weight (170kg on the bar), took around 45 secs rest between lifts.

Even if the bar is not moving very fast it must be your intention to make it move as fast as possible.

I enjoy doing cleans or something similar after this kind of speed movement as it seems to carry over quite well with the explosive lifts.

So, I left the 170kg on the bar do do some belt pulls (this is my name for them). Basically try and get the bar onto your heavy duty powerlifting belt. Did 5 sets of 3 attempts and finished of with 150kg for 3





Earlier tonight I set off with some biofeedback training, which I need to speak to Adam about before I go any further. Despite watching the videos thoroughly it's kind of different when you come to do these things alone.

Biofeedback Training

Could this be the end of the end for your training program that someone else has written?

Quite possibly, but only if you are willing to take the leap and go it alone.


What is Biofeedback?

Biofeedback is all about listening to your body and what it is telling you about the movements you are doing. Biofeedback tells you what you should be doing with your training providing a direction for you to follow in the most natural way possible - via the way your body reacts

A simple example is when you touch something hot and burn yourself, you would listen to what your body is telling you and take your hand away from the heat (this is biofeedback)

Biofeedback and listening to your body for great results

In brief Adam uses the ROM in the toe touch and arm raise to measure effectiveness of different exercises that help direct which movements are best for him on that given day.

It is neccesary to understand that we are all different and that one program fits all is not the best solution to your physical progression

Please watch all the videos thoroughly and take note.


Biofeedback Part 1




Biofeedback Part 2




Biofeedback Part 3



I admire Adam Glass, not for any kiss ass reasons but more for what he is and what he stands for and the constant torrent of quality strength and fitness lessons that he shares.

I hope you enjoy these videos and learn from them.

Adam has several other videos in this set check them out on his youtube channel

Also, Mike T Nelson describes scientifically what biofeedback is all about here

I will be heading out into the world of Biofeedback tomorrow, so watch out for my video



Take Your Fitness To Another Level with the Gymboss Interval Timer

Born and Bred in Yorkshire

I'm a Yorkshire man born and bred I say what I like and I like what I bloody well say.

The only connection to this post,kettlebells/training and Yorkshire men is that I love both. It's nearly Christmas so 'who gives?'

Just cos we speak different doesn't mean we're thick!

Here you go, enjoy!


A London lawyer and a Yorkshireman are sitting next to each other on a
long flight to Leeds .

The lawyer is thinking that Yorkshiremen are all 'cloth cap and clogs'
and that he can fool them easily...

So the lawyer asks if the Yorkshireman would like to play a fun game.
The Yorkshireman is tired and just wants to take a nap. He politely

declines and tries to catch a few winks. The lawyer
persists and says that the game is a lot of fun.

"I ask you a question, and if you don't know the answer, you pay me
only £5; you ask me one, and if I don't know the answer, I
Will pay you £500.'


As may be expected, this catches the Yorkshireman's attention and to
keep the lawyer quiet, he agrees to play the game.

The lawyer asks the first question. 'What's the distance from The
Earth to the moon?'

The Yorkshireman doesn't say a word, reaches in his pocket, pulls out
a five-pound note, and hands it to the lawyer.

Now, it's the Yorkshireman's turn. He asks the lawyer, 'What goes up a
hill with three legs, and comes down with four?'

The lawyer uses his laptop, searches all the references he knows. He
uses the air-phone; he searches the Net and even the
British Library.

He sends e-mails to all the smart friends he knows, all to no avail.
After over an hour of searching, he finally gives up.

He wakes up the Yorkshireman and hands him £500. The Yorkshireman
pockets the £500 and goes straight back to sleep.

The lawyer is going crazy not knowing the answer. He wakes the
Yorkshireman up and asks, 'Well! What goes up a hill with
three legs and comes down with four?'

The Yorkshireman reaches in his pocket, hands the lawyer £5 and goes
back to sleep.

Mariusz Pudzianowski Makes MMA Debut

Mariusz Pudzianowski, a former boxer turns his hand to MMA.....

Pudski sets off with a bit of boxing then loses the plot as if Marcin Najman has stolen his Hummer, literally kicking his arse around the ring. Then gets restrained by the referee, until he remembers that he's a strongman and not a madman

Good stuff though!!




Mariusz Pudzianowski is quite obviously a highly conditioned athlete with a background in fighting, but you've got to wonder if risking breaking parts of your body in an MMA bout is really worth it especially after tearing a bicep! Or maybe he's opted out of Strongman for a while?


Take Your Fitness To Another Level with the Gymboss Interval Timer

Mace bell Instructional from Jedd Johnson

Jedd explaining the macebell 360. Push and pull training



I constructed a homemade macebell some time ago and have had some awesome training sessions with it! The macebell is an awesome tool for training grip, core and triceps


Take Your Fitness To Another Level with the Gymboss Interval Timer

Shoulder Rehab Video From Smitty of Diesel Crew




Check out the great video resource for shoulder health and rehab



This is a 7 day shoulder rehab protocol that can be implemented to maintain and restore shoulder health, function and stability.

Weekly Protocol
Day 1: Circuit 1
Day 2: Circuit 2
Day 3: Circuit 3
Day 4: REST
Day 5: Circuit 4
Day 6: Circuit 5
Day 7: REST

Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).

Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses

Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

Circuit 4:
Incline DB Retraction
Prone "Y's"
Prone Internal Rotations

Circuit 5:
EQI Push-ups
Prone "T's"
Plate Halos

Extra Exercises that can be substituted in the circuits:
DB Internal / External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Presses
Band Abduction / External Rotations

NEW FACE PULLS
http://www.youtube.com/watch?v=5edR9t...

Face Pulls
http://www.youtube.com/watch?v=kexr7C...

Heavy Serratus Strengthening
http://www.youtube.com/watch?v=20Dqrd...

Skiers
http://www.youtube.com/watch?v=Cjb9lN...

Scarecrows
http://www.youtube.com/watch?v=JY0TMs...

Muscle Snatch
http://www.youtube.com/watch?v=k_NlwX...

Swiss Ball Push-ups
http://www.youtube.com/watch?v=Gskj86...

45 Degree Shrugs
http://www.youtube.com/watch?v=-QAnEw...

Ultimate Two Minute Warm-up Complex
http://www.youtube.com/watch?v=xCp-Yy...

Dip Shrugs
http://www.youtube.com/watch?v=ZYYEFH...

Diesel Crew
http://www.dieselcrew.com

EliteFTS Q&A
http://asp.elitefts.com/qa/




Take Your Fitness To Another Level with the Gymboss Interval Timer

Odd Object Lifting - The Dishwasher Press

After last nights clean and press session I finished off with some dishwasher pressing - proper odd object lifting.

Kettlebell Swing Technique Tips

After yesterdays Kettlebell Swing Technique post
John Scott Stevens (RKC) was good enough to critique my swing technique and post some pointers and corrective actions.

John can be found at
OmahaKettlebell.blogspot.com

There is a lot to work on here, but hopefully this should serve as a great resource for sound technical kettlebell swinging

The RKC Hardstyle swing is about maximum tension at the top, projection of force forward and explosive, crisp hip drive.

AS your hardstyle swing technique improves you will not be able to perform as many reps as each rep will become harder and you will be generating muscular tension at the top and bottom of each rep. The result is a more brutal and efficient workout. You will get better results from less reps. Less will become more.

Kettlebell Swing Technique Points

Do not let your shoulder come out at the top of the swing.
Retract your shoulder (suck it in) especially at the top of the swing (activate the lats).

Do not let the one arm swing pull the working side forward.

Stay tight and keep your chest squared parallel to the facing wall. This activates the obliques.

Do not drive your knees forward.

Keep your shins vertical and drive back with your hips. This is safer on your knees and lower back.

Do not swing too high. The hardstyle swing is about projection of force forward, not upward.

Imagine your hip drive throwing the kettlebell forward toward the facing wall, not up toward the ceiling.

By swinging too high you are forcing yourself to lean back and extend your lower back.

Keep your knees locked at the top of the swing.

At the top of the swing your body should form two straight lines. One vertical line from your feet to the top of your head and one straight line from your shoulders to the kettlebell.

Keep tension in your abs and glutes at the top of the swing.

Build maximum tension at the top as if you are trying to freeze the kettlebell at the top of swing.

Do not be passive and let gravity pull the kettlebell downward for you.

Aggressively hike pass the kettlebell backward on the downswing.

This will force you to perform the next rep against a kettlebell that has been accelerated faster than gravity would allow.

Kettlebell Workouts

Kettlebell Swing Technique





Here I am swinging the 32kg kettlebell.

I would like some feedback on my kettlebell swing technique please!

Any RKC's lurking?



32kg Kettlebell Swings

Barbell Clean and Push Press

Was feeling the effects of the weekends lifting so last nights session involved a very thorough warm up, some hip mobility work and some olympic style accumulation work

100kg Clean and Push Press


Warm up - 50 swings 32kg kettlebell and 50 snatches
Weighted glute bridges 3 x 10 with 70kg (got this from Chris Beardsley - a very good exercise for activating the butt muscles)
Suspended rope lunges 2 sets 10 each leg (no weight - got a great stretch in the quads and hips)

70kg barbell snatches - 20 reps total working on technique and power from the bottom
70kg barbell Overhead squats 4x5 reps

100kg barbell continental cleans (on to belly) 2x10
100kg barbell clean and push press 3x7

Rolling thunder to finish 80kg

All in all a great session and good to activate the legs





Take Your Fitness To Another Level with the Gymboss Interval Timer

Continental Clean and Push Press|Deadlift

Did some good training this weekend with the continental clean and push press along with deadlift's in preperation for the Adlington Push and Pull in late January 2010.

I've come to enjoy the continental clean as currently I can lift heavier weights than what I can in the Power Clean, mainly due to explosive ability. However, I'll be working on both as I plan on doing plenty of throwing in 2010.

As for the deadlift I worked on 12 sets of 2 explosive pulling and ended my session with 2 x 10 power curl and reverse press with 80kg.

After my Strongman competition I fatigued my lower back considerably (this is much better now) and have had a couple of deep massage sessions to help. I have tight hip flexors (hence the lower back issue) and am stretching daily to iron out this problem.

In the meantime Chris from Garage Gym Online has written some great stuff on Hip Mobility which I'll be using to help myself.

Origin of Kettlebells

After my Russian Kettlebell Rant. I thought it would make sense to look into(as far as possible) the origin of kettlebells

Homemade Gym Stuff pointed me in the direction of this article suggesting that kettlebells may have originated in Scotland via use of curling stones with a cast iron handle. After all Scottish Highland Gatherings have been around for centuries and there is a distinct connection between Russia and Scotland

Many sports have their roots hidden deep inside another pastime activity or have been derived from working implements and tools. The 56lb weight originates from farming for weighing grain etc and has been a part of Heavy athletics for centuries.


Last year we visited a castle in Scotland on holiday and I came across a cast iron device that looked suspiciously like a kettlebell which was apparently used in connection with a canon, it was over 300 years old.

Looking further afield Stan Pike of Intense fitness has the following on the front page of his website - Kettlebell's were used by Greek Athletes and Gladiators 2000 years ago.They are the "ultimate 'back to basics, all over body conditioning' tool, improving strength, stamina, muscular endurance, grip strength and core stability"

My theory is that the weights that farmers have used for weighing grain have been utilised to test strength and endurance, a natural pastime for working men (and now women too) who lie to prove themselves. With no doubt it seems that the Russians have made this into a stand alone sport but the true origin will probably never be known.



Take Your Fitness To Another Level with the Gymboss Interval Timer

Russian Kettlebells

Rant:I'm sick of people crapping on about 'Russian Kettlebells' as if they're something different to'Kettlebells', a swing is a swing and a snatch is a snatch, regardless of whether or not you think it's Russian or anyway remotely related to Russia.

Most kettlebells are imported from China or Thailand (someone will tell me different I'm sure), but can still be branded as Russian.

Russian training programs are also well sort after and may be good or bad, I don't know. Go and try a Russian style strength program and find out

Anyway, one thing is common throughout all areas of the world - Lift heavy things and do lots of swings and you will get strong and fit!

Right I'm off to make some Yorkshire Puddings for tea (note:that there are many other puddings called many different things, none of which look anything like a Yorkshire pudding, hence being allowed to be called so, put that in your pipe and smoke it!)

Note: I'm not having a pop at Russia or any of it's neighbouring states, just people who misname things to get noticed(a bit like attracting attention with blog post titles)

Aussie Strength

Checkout Aussie Strength James Grahame's site with a pretty good forum here and a kettlebell forum worth participating in.

James has spent 5 years living in Oz but is now back in Edinburgh and competes in Highland Games and Strongman



BigDinnie




Take Your Fitness To Another Level with the Gymboss Interval Timer