Thursday, October 31, 2024

Hyrox - Concept2

Thursday, October 31, 2024

Basement Gym

1300

Hyrox - Concept2

3 Rounds for Time of

Ski Erg - 1000 meters
Row Erg - 1000 meters

I finished this in 34:39 and felt like I was moving well.  Still a lot of room for improvement, but a nice mover.

Bike Erg Finisher

1000 meters

General Fitness

Wednesday, October 30, 2024

CDOT

1200

Stair Master

20 minutes level 5

DB Bench Press

10x30
8x40
6x50
4x60

Calf Extensions

3x20

Seated Row

3x10

Med Ball Sit-ups

30 reps

40 minutes total workout

Tuesday, October 29, 2024

Metcon

Tuesday, October 29, 2024

Garage Gym

1200

Warm Up

Jumping Jacks
Hip Hammy Flow

Metcon

“Kano”

For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Double Unders

I was planning on doing 4 rounds but had a mental 20 minute time cap.  I opted for 10 BBJO and a 20" box and rope skips instead of double unders.  It was still incredibly difficult and I ended up doing 3 rounds in 17:58.  I used a 14# wall ball and was all over the place with accuracy.  Eventually getting into a 6/6 rhythm.  The BBJO were steady with long pauses.  The only time I moved well was for rope skips.  Programming was from Vintage CrossFit.

Ratna worked out with me scaling to air squats-push-ups-air squats-jumping jacks.

35 minutes total workout

Sunday, October 27, 2024

Powerlifting #24FALLGGC

Sunday, October 27, 2024

Basement Gym

1100

Warm Up

Bike Erg
Jumping Jacks
Hip Hammy Flow

Squat

5x45
3x135
2x195
1x215
225
235
245

Bench

5x45
4x95
2x135
1x165
180
190
192.5

Deadlift

4x135
2x185
2x225
1x275
315
325
330

Been a long time since I have gone 9 for 9 and 767.5 is a new PR Powerlifting Total!

Total 245+192.5+330 = 767.5 (GGC 10/27/2024) 207.4
Total 250+185+315 = 750 (GGC 5/11/2024) 206.9
Total 245+180+335 = 760 (Lakewood 11/11/2023) 197.1
Total 245+185+325 = 755 (GGC 10/28/2023) 197.9
Total 242+165+341 = 748 (AFA 7/29/2023) 193.4
Total 235+170+325 = 730 (GGC 5/19/2023) 196.8
Total 240+195+330 = 765 (GGC 11/12/2022) 193.4
Total 235+190+325 = 750 (GGC 5/15/2022) 190.9

Lifts were on par with my best SBD of 250/195/341 in different meets despite not training specifically for this event.  I was beyond thrilled and want to keep working on my bench and squat.

Saturday, October 26, 2024

King Kong 2024

Top Row: Katherine, Marc, Kathy Jacob, Daniel
Bottom Row: Akeem, Broc, Andrew, Sanjiv, Lewis

King Kong 2024 was exciting with a new venue on the front range and a great group of competitors including newcomers and experienced athletes ranging in age from 7 to 95 years old.

The event was sponsored by Marc Brothersom and Akeem Jenkins.  Marc is recently off of a record setting performance at the Arm Lifting USA Super Series in Las Vegas.  Akeem is big and strong.  We were joined by newcomers Katherine, Broc, Andy, Kathy and Jacob.  Louis and Daniel had more experience with grip.

Entry was pre-paid at registration and weigh in was easy.  I squeaked in at 204.6 pounds (92.8 kg) by taking off my t-shirt.  I did not warm up much, but did utilize my gripprotrainer.

The implements were reasonably well seasoned and felt very similar to what I use at home.  We used crossbar and knock bar by Barrel Strength Systems.  The implements and loading apparatus were weighed together and then we utilized Rogue calibrated kilogram plates.

The event was last man standing:
  • Crusher – 45.67, 48.17, 50.67, 55.67, 60.67 kg (PFP 60%; in line with last year at 56.25 kg) 216th
  • IronMind Block – 14.07, 15.32, 16.57, 17.82, 18.32 kg (PFP 19%; well behind last year when I pulled 21.9 kg) 235.5th
  • Finnish Ball (13” Lift) – 9.16, 11.66, 14.16, 16.66, 17.91, 19.16 kg (PFP 21%; well behind last year at 23.5 kg) 229.5th
  • Little Big Horn – 40.62, 43.12, 48.12, 50.12, 54.37, 55.62 kg (PFP 60%; PR! versus 52.27 kg at home) 199th
Overall I was 230/243 men, 35/37 93kg men and 8/8 50+ 93kg men

It was a well balanced performance besides dropping to the bottom of the field.  Benchmark on pound for pound (PFP) excellence is 120%, 50%, 50%, 120% respectively.

I did better with my increment jumps this year.  Last year was pretty granular and I felt myself wearing out.  It was nice having a little extra in the tank.  I was off of last year primarily due to limited training.  Dropping 4 kg on the Block and Little Big Horn is just being unprepared.

We got started on time with weigh-in at 8:00 AM and were packing up by noon.  We used one main platform and a side platform for two lifters.  I was impressed by the organization and judging.  All of the standards I expect were met.  It certainly had a lower pressure feel.  At Carbondale it was clear that folks were gunning for World Records.  Less care was taken to keep skin oils off of the implements at this venue.



Tuesday, October 22, 2024

BSAG Leg 10

Tuesday, October 22, 2024

Garage Gym

1200

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

BSAG Leg 10

Sanjiv Gupta - 53 years old - BW = 206.8 pounds (95kg Class)

Single A. Dumbbell PRESS - 52 pounds
DEDD-PULL - 300 pounds
LUNGE & SQUAT - 115 pounds
Seated DumbbellZ PRESS x 4 - 90 pounds
Seated DumbbellZ PRESS Rampant Rampage - 10x70 = 700 pounds

SA DB Press:

35*
45*
52#
57

Deadlift

135*
185*
225*
275*
300# (maybe had more in the tank, save it for Sunday)

Lunge & Squat

45*
65*
95
105
115# (definitely had more in the tank, but this is a dangerous one to miss without spotters)

Seated DB Press x 4

70
90#

Seated DB Press Rampage

70x10 = 700#

* indicates warm-up lifts

These all felt pretty good and I was able to warm up and lift in an hour.  I may still do a finisher with rope skips and some ab work.

Monday, October 21, 2024

Gym Spend 2024 To Date

Overall by Month ($4,352)
  • January - $384 + $835 (Grip)
  • February - $140 + $160 (Vintage) + $20 (Grip)
  • March - ($11) + $5 (Grip)
  • April - $35 + $436 (Grip)
  • May - $1,150 + $193 (Grip)
  • June - $40 + $10 (Vintage) + $166 (Grip)
  • July - $20 + $25 (Grip)
  • August - $41 + $73 (Grip)
  • September - $0 + $240 (Grip)
  • October - $70 + $145 (Vintage) + $175 (Grip)
Breakdown by Category ($4,352)
  • $1,869 Gym Equipment - Concept 2 Bike Erg ($900), Torque Tank ($250), Dumbbells, Intek Plates, Tuff Stuff Back Extension, Deka Ram, Preacher Bench, CMB, Bands, Neck Harness, Ab Bench, Foam Mat, Collars, Med Ball
  • $315 Vintage - ROC-MO plates, Nebula Pitt Panther Dumbbells, Iron Man Barbell Plates
  • $2,168 Grip Equipment - USAWA, Contest implement, Grippers and Misc
Grip Lifetime Spend
  • $1,276 Contest Implements
    • Ironmind ($224)
      • 6" Block - $45
      • Hub - $33
      • Little Big Horn - $116
      • Rolling Thunder - $30
    • Arm Assassin Strength Shop ($245)
      • Finnish Trainer - $25
      • Inch Pinch - $15
      • Napalm Nightmare 2.0 2-3/8" - $105
      • Shallow Inch Pinch - $15
      • Double Shallow Inch Pinch - $35
      • Wrist Wrench - $50
    • FBBC ($208)
      • 2.25" Crusher - $165
      • 2.5" Jug - $35
      • 4" Crusher - $8
    • Nemesis Grips ($102)
      • Rolling Thumber - $61
      • Crimp Plate 19mm - $41
    • Barrel Strength Systems ($184)
      • Flask - $184
    • Sorinex ($193)
      • Saxon Bar - $193
    • David Horne ($25)
      • HorneTop - $25
    • Otevoima ($40)
      • Finnish Ball - $40
    • Bear Paw ($30)
      • Excalibur - $30
    • John O'Connor ($25)
      • Dragon's Tooth - $25
  • $659 Grippers - (18) Grippers including collectible
  • $610 USAWA
    • Barbell Vertical Sleeves
    • FBBC 2" V-Bar
    • FBBC 1" V-Bar
    • 1.9 inch dumbbell handles
    • 2.5 inch dumbbell handles
  • $320 Misc
    • Loading pins
    • Rogue Cannonball
    • Rogue Grandfather Clock
    • Metolius Rock Ring, Banner
    • IronMind Expand Your Hand
    • Titan's Telegraph Key
  • $50 Feats - York half 50 blob
  • $20 MMA - Suples 26# Bulgarian Bag
What became clear from this exercise is that aside from the Concept2 Bike and the Torque Tank, my gym spend has been pretty reasonable.  Certainly, I bought some extraneous items, but they do make me happy (Preacher Bench, CMB, Rom Wod Foam Mat).  I also bought some weights that I really don't need but no harm.

Decreasing vintage collecting has been a win for me.  Aside from the Nebula dumbbells, everything else has been local.  The only stuff I am willing to purchase with shipping may be some Eleiko or Jackson items.

Grip was unfortunately quite eye opening.  This $2K was just a whisper under half of the total spend.  The two big categories of contest implements bear some further discussion.  

The grippers have been fun and I have all of the practical grippers I need from Captains of Crush and Standard.  Practical meaning that I have a gripper I can close and a challenge gripper in each series.  I will still pick up Gillingham High Performance or Tetting if I have the opportunity.

The contest implements have been a little opportunistic.  I have bought implements for King Kong, Dub's Grip Challenge and Rocky Mountain Summer Grip Challenge.  Those aside, I have also bought stuff from Nemesis, Barrel Strength Systems and Sorinex for online challenges and leaderboards.  Finally, I grabbed some stuff that looked cool on the grip board.  Those are a little silly but who cares.

Going forward and looking at my 2024 Competition Calendar and 2025 Plans. I do not intend to purchase/fabricate and all-round equipment.  With more room, I would consider a back lift apparatus and harness; I would buy an old school Roman Chair if one became available.  I am planning on Nationals, Worlds and hopefully one other live meet (Grip Challenge? Heavy Lift Challenge?).  For Grip, I will definitely do King Kong and did enjoy the other few events I did this year (Rolling Hills, Dub's and Rocky Mount Grip Challenge).  I will only be buying collectible grippers, competition implements and unique items.  I am all set for Powerlifting (GGC) and Highland Games (Colorado Scottish Festival and maybe one other).  I am all set for CrossFit, Running, Deka and Triathlon, but I have been eyeing race wheels.  I am all set to train for Hyrox (my A event for next year).

Deadlift

Sunday, October 20th, 2024

Garage Gym

1600

Warm Up

Hip Hammy Flow
Crossover Symmetry
Reverse Hyper

Deadlift

12x135
10x165
8x195
6x225
4x255
2x285

Pull-up Finisher 5x1 rep

1000 Yard Pool Swim

Sunday, October 20, 2024

Carmody Rec Center

1300

Pool Swim

1x500 FR
1x200 BA
1x200 BR
1x100 FR
--
1000 yards total

Nisha wanted to go swimming so I joined her.  She did really well swimming lengths of the pool with reasonable rest intervals.

Saturday, October 19, 2024

Back Squat

Friday, October 18, 2024

Basement Gym

1700

Warm Up 

Hip Hammy Flow

Back Squat

8x45
8x95
5x135
4x155
3x165
3x165

Thursday, October 17, 2024

Dragon's Tooth





After some searching, I can claim that the Pyramid I purchased is indeed a Dragon's Tooth by John O'Connor.

I found a couple of videos from about 5 years ago.  There is also a painted one on the grip board that has the same rough dimensions.

Jujimufu Video


Adam Turner, Strongman

Dragons Tooth Lift World Record



1000 yard Pool Swim

Thursday, October 17, 2024

Carmody Rec Center

1500

Pool Swim

1x500 FR
1x200 BA
1x200 BR
1x100 FR
---
1000 yards total (31 minutes)

Tuesday, October 15, 2024

Squat - Metcon

Tuesday, October 15, 2024

Home Gym

1130

Warm Up

5 min Bike Erg
Hip Hammy Flow

Back Squat

10x45
8x95
6x115
4x135
4x135
4x135#

Metcon

16 Rounds (every 45 seconds)

1 Pull-up
10 WBS (10# ball to 10' Target

This was a nice little mover for me.  I have really been neglecting squats and wanted to get some Hyrox conditioning in so this fit the bill on all levels.


Monday, October 14, 2024

Dynamax Med Ball


I had the good fortune of picking up this bad boy for $20 today.  Yes, I do already have an 8, 14, and 20 pound med ball, but the price was too good to ignore.  These retail for $110 and even with the typical 30% off that happens a few times a year, I am still looking at a steep discount for an essentially new med ball.

Sunday, October 13, 2024

Inman - Hyrox

Sunday, October 13, 2024

D'Evelyn High School Track

1230

"Inman Mile"

The Inman Mile is an event for time:  

The lifter will take a bar onto the shoulders with a weight equal to 150 per cent of the lifter’s bodyweight. The lifter will then carry this weight a distance of one mile.

I figured I would give it a try with a barbell loaded to 50% of my bodyweight, just to see how long it would take.  After 100 yards, it was pretty uncomfortable and I moved my arm position around.  After 200 yards, I was ready to be done, but wanted to go at least a quarter mile.  After a lap I dumped the barbell at a time of 6:11.  I think I could have gone further had I used straps to hold onto the barbell.  Nowhere in the rules does it prohibit this, but I was informed that the general rules of all-round weightlifting prohibit straps.

World Records have been kept by distance:
  • Mark Rattenberry - 5/May/2013 - 855.75 meters
  • Mark Rattneberry - 6/May/2012 - 503 meters
  • Jevan Cockbain - 5/May/2013 - 121.05 meters
  • Steve Freides - 12/Oct/2014 - 113.79 meters (USA)
  • Jevan Cockbain - 4/May/2014 - 155 meters
  • Ed Shorttle - 4/Sept/2011 - 29.5 meters
  • Jevan Cockbain - 3/May/2015 - 121.1 meters
  • Thomas Cleverley - 4/May/2014 - 198.2 meters
  • Axel Amos - 6/May/2012 - 165.1 meters
  • Nick Swain - 22/Aug/2010 - 151 meters
  • Gary Ell - 6/May/2012 - 84.2 meters
  • Gary Ell - 5/May/2014 - 43.2 meters
  • Gordon Fairey - 22/Aug/2010 - 8 meters
  • P. McManus - 29/Mar/2015 - 73.7 meters (Australia)
Only 14 records exist by 11 men.  The furthest being Mark Rattenberry of 855.75 meters (over half a mile)  and the shortest being Gordon Fairey at 8 meters.  Last attempt was May 2015 (over 9 years ago).  Only 2 records outside of Britain.
Hyrox Training

400m run
20 yards burpee broad jumps
400m run
40 yards walking lunges
400m run
20 yards burpee broad jumps

Nice little mover that I finished in 16:58.  Step back and step forward burpees allowed me to meet the standard even though I was very slow.

Clark's Gym Record Day #5

Another All-Round event in the books.  Today I performed four different lifts and one lift I made up.
  • Clean & Jerk, Alternate Grip - 110, 115, 136 pounds.  This is not an all-round lift, I should have done a press.
  • Clean & Press, 2 Dumbbells - 90, 100, 108 pounds
  • Clean & Push Press, 2 Dumbbells - 114, 114 pounds (shuffled feet after press command on the first one)
  • Vertical Bar - 1 Bar - 2" left hand - 120, 130, 130 pounds (still rotating, early down command)
  • Vertical Bar - 2 Bar - 2" - 200 pounds
Jarrod, Elijah and Kim came out also and between the four of us, 15 records were set.

I have now set over 80 masters USAWA records.

I am continuing to work through the rule book to attempt as many lifts as my mobility, strength and equipment allow.  As of today (10/13/2024) I have attempted 131 of 195 lifts.
  • 2022 (3 events, no official)
    • Q2 Postal
    • Q3 Postal
    • Q4 Postal
  • 2023 (7 events, some with official)
    • Q1 Postal
    • Q2 Postal
    • Q3, Postal
    • Q4 Postal
    • IAWA Postal
    • National Championship
    • Colorado Record Day
  • 2024 (15 events to date, all with an official)
    • Q1 Postal
    • Q2 Postal
    • Q3 Postal
    • IAWA Postal
    • Grip Championship
    • Colorado Spring Fling
    • Bench Press Heptathlon
    • Clark's Record Day
    • Stars of Tomorrow on Parade
    • National Championship
    • Buffville RTCC 5
    • Clark's Record Day 4
    • Two Fisted Challenge
    • IAWA Worlds
    • Clark's Record Day 5
My all-round goals include learning the bent press and starting a training plan to see how close I can get to completing an Inman Mile.  The Inman mile requires carrying a weight of at least 150% of your bodyweight for a mile.  I want to start with 50% of my bodyweight.

Friday, October 11, 2024

Pool Swim

Friday, October 11, 2024

Carmody Rec Center

1500

Pool Swim

1x500 FR
1x150 BR
1x150 BA
1x200 FR
--
1000 yards total (29 minutes)

Wednesday, October 9, 2024

Couple of New Grip Implements

Clay Edgin was cleaning house on the grip board.  

-------------------------------------------------------------


I think grip has been great to me. Been able to do a lot with it in the competitive sense, but I think it's time to put it away. Moving in with my fiance in a couple months and I want to clear out the toy chest. Prices and devices are listed below. Most everything is negotiable. Since I have these things for sale on multiple locations, I might miss your message if you reply on the Gripboard. Best bet is to text me at 5128153583. Prices do not include shipping. Shipped from Austin, TX.  None of the grippers being sold are rated.

1. Rolling Thunder - $50
2. 2" Arm Assassin thumb blaster - $30
3. 2" Barrel Strength Systems tips tester $50
4. Ironmind anvil - $40
5. Excalibur $30
6. Pyramid $25
7. Bear Grip Revolving Handle (stainless and spins on ball bearings) - $75
8. Custom Barrel Strength Systems revolving vertical handle $75
9. 2 3/8" Arm Assassin Thumb Blaster - $30
10. The Edginizer - a 2.5" revolving handle I made which spins on ball bearings. A relic. - $40
11. Blue Fat Grips $15
12. Orange Fat Grips $15
Both pairs bundled together for $25
13. Golden Potatoe (2) - $25 each
14. Titan Fitness Hub - $25
15. 2 3/8" Wrist Wrench - $40
16. Brand new CoC #3 - $15
17. Complete set of Russian hand grippers - 80kg, 90kg, 100kg, 110kg, 120kg, 130kg - $75 for whole set
18. Random Grippers - $10 each:

Ironmind:
Number 4 (2)
Number 3.5
Number 3 (2)
Number 2.5
Number 2 (3)
Number 1
Number .5
Trainer
Sport
Tetting Grippers:
Super Elite
Grand Elite
Thor
Heavy Grips
HG 500 (#1 run from the production)
HG 400 (#1 run from the production)

Heavy Grips only made 500 of each gripper in this size. They had oversized handles and almost comically large springs. The 400 feels like an easy 3 and the 500 feels like a #4. Each handle was stamped with the number that they came off the production line and these are the first ones ever made. 

-------------------------------------------------------------

I was not too interested in the grippers, except of course for the Tettings.  Among the implements, I had several including the rolling thunder, anvil, fat grips and wrist wrench.  I did end up requesting the Excalibur and pyramid and am glad I did.

The Excalibur was said to be made by Arm Assassin Strength Shop and although it was listed for close to cost, I was happy to grab it.  When it arrived, I noticed it was from the Bear Paw Store (a Russian Company) that makes grippers and grip implements.  "Excalibur for the Bear Paw Deadlift" Weight 650 grams, handle length 150 mm, handle diameter 50 mm, 1400 Rubles (~14 USD)

The pyramid was supposedly a prototype made by Mike Saffell.  This thing is brutal to lift.  My initial attempts with it yielded a measly 12 pounds.  Mike Saffell of Saffell Performance is an athlete out of Eastern Ohio that has a long history of strength training and grip.  I reached out and it was not his.  He did point me towards John O'Connor and I am now convinced that it is a Dragon's Tooth.  I spotted it in a couple of old youtube videos and saw a painted version on the grip board.  There were very few of these made and now represents a jewel in my modest collection.

ROC-MO & Ironman Barbell

I finally crossed paths with Brian Tetreault when he listed some ROC-MO 45's and York Roundheads.  The Olympic plates were listed for $1/pound and the Roundheads (pairs of 70's and 80's) were listed for $1.50 per pound.  As I abandoned collecting heavies, I was excited to grab the ROC-MO plates.

I purchased (3) plates for $135.  One is in nice shape, the other two are rusty and I need to hit them with the PB Blaster and some 3-in-1 oil.  

His gym is very much a functional gym.  He had some nice York's, Marcy LA, and BFCO.  He had the amount of weight he needed and nothing extra.  He also had some GOOD barbell Olympic plates and he is going to try to build out a set.

Of course I had to ask if anything else was for sale.  I ended up grabbing a 7.5# Ironman barbell single plate for $10.  He also offered me a pair of Jackson 35s for $3/pound.  I am not sure of the center hole diameter, but probably standard.  I thought about it for a minute as it would be nice to have them for posterity, but ultimately passed.

Brian picked these up in February and let me know the were for sale.  I ended up getting 35's and was happy to get these 45's.  I am not sure about the single, but I figured better with me than lost to the wind.

UPDATE:  10/15/2024 - The ROC-MO cleaned up well.  I weighed them at 46.6, 46.6 and 48.5 pounds.

Tuesday, October 8, 2024

IAWA World Championship

Back Row - Paul, Trevor, Steve Gardner, ?, Tom, Matt, Brandon, Graham, Matt, Anthony, Aaron
Middle Row - ?, Tom, Steve Sherwood, Chloe, Denny, James Joyce, Mark Haydock, Pandora
Front Row - Chris Bass, Sylvia, Lara, Natalie, Sanjiv, Gary, Paul, Beatra, Josh, David, Ben Goodman, Steve Sherwood

120 kg Hack Lift

Zercher

Pullover & Push

Cheat Curl

Dumbbell Clean & Jerk

Continental to Belt

Clean & Push Press

Awards Night

I had the great privilege to travel to Eastbourne, United Kingdom to participate in the 2024 International All-Round Weightlifting Association (IAWA) world championship hosted by Metamorfit.

This started out as a bit of a lark.  I had just got back from USAWA nationals where I had met Steve Gardner and the next clincher was flights from Denver to London-Gatwick were not terribly expensive.  Everything kind of fell in place from there.

Thursday, October 3rd - Left for the airport early, parked at 40th & Airport Park-n-Ride and took the light rail into DIA.  Went through security, hung out at Delta Lounge, boarded planed for (3.5) hour flight to JFK.  Hung out at the Delta Lounge in JFK and then boarded flight for (6.5) hour flight to Gatwick.  

Friday, October 4th - I arrived, cleared border control quickly and bought a National Railway Ticket on the Southern Line to Hampden Park Station in Eastbourne.  I arrived in Eastbourne around 12:30 PM local time and walked 1.1 miles to the Premier Inn.  Snacked on fish & chips at The Mill waiting for my room to be made available at the Premier Inn at 3PM.  After checking in and getting settled, I went over to The Turing School to help set up the venue.  I was there from 6 to 7ish and the work was done quickly.  Setting up 2 competition platforms, 1 warm-up platform and bringing in the weights and barbell.  Afterwards, I met everybody at The Mill to chit chat.  Pub culture is alive and well and I was made to feel welcome.

Saturday, October 5th - I walked to the venue at 8:30 AM, got weighed in at 91.3kg and met my fellow lifters.  The rules briefing was at 9:45 and we were underway right at 10:00 PM.  I officiated during the morning session and lifted in the afternoon.
  • Clean & Push Press - 60kg, 62.5kg, 65kg - This felt really good and was just a smidge under my PR of 65.5kg.
  • Continental Clean to Belt - 90kg, 95kg, 102.5kg - This felt good as well and I left some weight on the platform.  It is still a PR to my previous best of 93kg.  Several athletes used a Zercher technique which is something I want to work on.
  • 1H DB Clean & Jerk - 27.5kg, 30kg, 35kg - I got a little greedy here after leaving something on the platform on the last lift.  Just a smidge off of PR of 31.5kg.
  • Cheat Curl - 40kg, 45kg, 47.5kg - This is always rough due to my right arm mobility, but I still managed a PR.
After lifting, I got a ride over to Metamorfit for the 2024 World Council Meeting.
  • New Lift - Duck Walk approved
  • Disability Lifts approved
  • OTSM Lifts approved
  • Fixtures approved - Worlds = Belfast, Lebanon, Perth; Gold Cup = Boston, Darby
  • Paul Barette elected IAWA President; Graham Sexton elected UK International VP, Sanjiv Gupta elected American International VP; all other leadership chose to carry on in their positions
Then it was back to The Mill.  I had a chicken burger for dinner and it was pretty good.

Sunday, October 6th - Day 2 of lifting was much like the same in terms of arrival and logistics.
  • Pullover & Push - 45kg, 47.5kg, 52.5kg - This was a PR of about 0.5kg.  There is certainly some technique to a push with good hip drive and a quick pullover to reduce elbow strain.
  • 1H Zercher (Left) - 60kg, 65kg, 70kg - This was a massive PR and this movement felt great today.  Pinning the bar to the body with slight lean back does the trick as long as the balance is right.
  • Hack Lift - 100kg, 110kg, 120kg - This was another massive PR and I probably could have got 125 or 135kg.  Very proud of this accomplishment.
After lifting we disassembled the platforms and packed the vans.  Then we took team photographs.  I did not help unload at Metamorfit.  I got a ride to dinner with Steve Andrews to the Sovereign Harbour Yacht Club.  The venue was wonderful and started with drinks, dinner service at 7:00 PM and then speeches and awards.

Monday, October 7th - I opted to get a cab to the Hampden Park rail station, got the train to Gatwick, hung out at the Premier Plaza Lounge and then boarded my (7.5) hour flight to JFK.  I cleared border control in JFK.  The layover at JFK was tough, but the Centurion Lounge was nice.  I boarded my (4)  hour flight to Denver, picked up luggage, light rail to car to home near midnight.

All in all the lifting is what it was, but the atmosphere of international competition as a first timer was electric.  Hearing the encouragement of "Go on!" and the pronunciation of more familiar encouragement was super fun.  The venue and dinner were held at really nice places.  The reasonable 40 GBP (~53 USD) included a shirt and trophy.  They had volunteers to take pictures and set up refreshments.

The conversations at the pub were the most fun for me.  

Flights - $700
Competition - $53
Dinner - $50
Lodging - $335
Rail - $53
Dining, Taxi, Misc - $58
--
Total - $1,250 (vs $600 for Nationals at Columbia; similar price driving or flying)
  1. Lara Bennett - Junior UK lifter (MetamorFit)
  2. Sylvia Stockall - Canadian masters
  3. Beata Banas - UK Masters, 40+ (MetamorFit)
  4. Chloe Brennan - UK Open, Europe's Strongest Woman amongst other accollades (Powerhouse Gym)
  5. Pandora Holladay - UK Open, quieter, but great athlete (Powerhouse Gym)
  6. Natalie Voce - UK Master, really nice and one of the only women referees
  7. Danny Kingsland - UK Open, nice kid, did not talk to him much
  8. Steve Andrews - UK Masters, nice guy, him and his wife Vivian drove me everywhere
  9. Steve Sherwood - UK Masters, interesting guy, raced cars, chatted with him and his wife a bit
  10. Ben Goodman - UK open, did not talk to him much
  11. Steve Shah - UK Masters, nice guy originally from Pakistan
  12. Paul Barette - Host, great guy, passionate about lifting, partner Adrian runs a Karate Club
  13. Brandon Hy Hyland, UK Open (MetamorFit)
  14. Denny Habecker - USA
  15. Thomas Meakin - UK Masters, did not talk to him much (MetamorFit)
  16. David Angrove - UK open, nice guy, we were twinsies in our singlets, his girlfriend(s) took video for me
  17. Sam Bonar - UK open, did not talk to him much
  18. James Joyce - UK open, really strong, covered in tattoos
  19. Aaron Hayhoe - UK open, big numbers
  20. Sanjiv Gupta
  21. Josh Davidson - UK open, another strong athlete (Powerhouse Gym)
  22. Gary Ell - UK masters, recently had neck surgery with plates in his neck
  23. Paul Hallam - UK masters, fun guy, hung out at the pub both nights, background in Badminton (Powerhouse Gym)
  24. Trevor Egglestone - UK masters, (MetamorFit)
  25. Matt Ashdown - UK open 105kg
  26. Mark Haydock - UK masters, following on instagram, two kids one plays cricket/hockey and the other plays chess (Powerhouse Gym)
  27. Graham Saxton - UK masters, worked at Rolls-Royce, nice guy, new IAWA VP for the UK (Powerhouse Gym)
  28. Anthony Chittock - UK master, 125+ kg, new to all-round but very strong
  29. Matt Jones - UK open, 125+ kg, set a lot of records, Chloe's boyfriend (Powerhouse Gym)
I packed appropriately and am glad I brought my belt, wrist wraps, towel and clip board. I did not use my mouth guard.  It was good to have Clif bars and Larabars.  I also grabbed bananas, crisps and water from the refreshments stand.  Travel arrangements were great.  I did not need the headphones or rain jacket.  I liked having a backpack and travel backpack, but consolidating would have been even better.  I liked having a first aid kit and am glad that I did not need it.  Jeans and a button down were appropriate for the awards dinner.

I also was the side judge for 6 of the 7 lifts and center judge for the 1H Zercher.  The center judge is unique in giving commands and waiting for the bar to steady seemed like an eternity.

I watched lots of movies in flight including Joker, Inside Out 2, The Challenger, Civil War, Furiosa, 

Great stories were shared about Rex Monohan, Art Montini, George Dick, Howard Prechtel, Adrian Blindt, and Chloe Brennan.  The first worlds was 3 days with 10 lifts on day 1, 10 lifts on day 2 and then a records session.  The USA contingency chartered a plane for 50ish people to attend (25 athletes and families).  One Arm Championship is a standard fixture on the UK calendar.  250KG deadlift challenge.  Separate from BAWLA mostly to establish drug free sport.  GAISF was a fledgling committee that was used to separate contesting lifts in multiple federations.

UK fixtures are interesting with roughly one event per month
January - British Grip Championship / British Olympics
March - British Powerlifting / Southern Shield
May - Midlands Championship / Single Arm Championship
July - British Championship
August - World Postal Championship / British Disability Championship / Welsh Open Championship
October - IAWA World
November - IAWA Gold Cup
December - OTSM

USAWA Meets

January - Zercher Strength Classic - Clark's
February - Grip Championship - Dino Gym
April - Bench Press Heptathlon - Clarks / New England Grip Classic - Franks
May - Heavy Lift Championship - Franks
June - Hackendinnie - Buffville / National Championship
August - Heavy Lift Classic - Franks / Presidential Cup - Habeckers
September - OTSM - KC Strongman
November - Goerner DL 12 + 1 Clarks / Steve Schmidt Backbreaker
December - Lift for Leroy / Memorial Record Day
Then record breakers and one off events







Wednesday, October 2, 2024

Husker Power Lock Collars


I do not need any more collars, but after continuing to see advertisements for Titan's new collars, I decided to pick up a pair of Husker Power Locks.

The website is a little antiquated, but I decided to go ahead an call them at 402-723-4469 (I left a message).  SIE-VAN, Inc. is still very much in business and the owner Paul gave me a call back a few hours later.

He was the designer who was handed a bunch of broken collars from a high school weight room and decided that he could build something better.  These are truly indestructible.  Per Paul, 100 pairs were delivered to the University of Nebraska in the mid 1980s and they are all still in use.

I am actually glad, I purchased direct rather than going through one of the distributors like Bigger Faster Stronger or Perform Better.  He originally quoted me $65, but when I mentioned his distributors were charging $50, he said that would be fine.  He wrote down my address and I sent a check to Lincoln, Nebraska.

I am looking forward to receiving these and giving them a whirl.  I doubt they will become my daily drivers, but they are a nice piece of history.


Belt Fed Strength



I recently won a giveaway from VintageWeightsPGH for a Belt Fed Accessory Strap (BFAS).  Since I have dabbled in leatherwork, I am beyond impressed with the craftsmanship on this item which I look forward to playing with more.  This is combined with the fairly reasonable price point of $65 for (4) cuts of quality leather, stitching, (6) rivets, welded D-ring and finishing.

I am so enamored, that I will probably end up picking up a casual belt for $60.  I measured my current belt to 38.5 inches and per instructions will round up to 39 inches.

I will also purchase a Utilit-Loop for $45.  My only goal with this is to be able to set up a Travis Lift.  Of course I am questioning my sanity in attempting the lift to begin with.

These items are heirloom quality out of a mom and pop shop in Johnson City, TN.  They have been helping out with Hurricane Helene clean up in addition to trying to satisfy orders.  They have been well reviewed by the home gym community and deserve everyone's support.

Deadlift

Monday, September 30, 2024

Garage Gym

1600

Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow

Deadlift

8x135
8x185
5x225

Pull-ups

7x1

30 minutes total workout