tag:blogger.com,1999:blog-6867132270753436182024-03-13T00:55:28.735+00:00Warriortraining.co.ukSchwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.comBlogger175125tag:blogger.com,1999:blog-686713227075343618.post-15877139704275873632013-05-04T12:49:00.000+01:002013-05-04T12:53:20.668+01:00Brutal Strength and Explosive Power<br />
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Last Sunday I took a trip to The Training Lab, the home of Andy '<a href="http://www.ironmacfitness.com/" target="_blank">Ironmac</a>' McKenzie for a strength and power workshop, co-hosted by legendary Powerlifter <a href="http://www.andyboltonstrength.org/" target="_blank">Andy Bolton</a>.<br />
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First time I met Andy M was a few years back at a strength and power event, where Andy dominated the sub-75kg class to win the event. This was proof enough that I wanted to train with and learn from him, so I booked up for this workshop.<br />
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And being a novice powerlifter, the idea of working with such a strong lifter like Andy Bolton made it a no brainer.<br />
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The Training Lab sits on the grounds of East Grinstead rugby club. It is a great facility, kitted out with so much awesome equipment that I wish I lived closer! The workshop was intentionally kept as a small group, to ensure that both Andys had time to help out everyone, which worked really well.<br />
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From the outset I knew it was going to be a tough day. Arriving 3 minutes late at 10:03, Andy M suggested a 30 burpee punishment - thanfully he did not follow through with this but it set the tone for the day ahead. The day went on until 17:30 with only 30 or so minutes for lunch, so it was quite full on.<br />
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The first segment of the day was to do with warm up. As my training is normally first thing in the morning, I admit this is an area of training I neglect due to time. This part was led by Andy M, who took us through various running and jumping drills, and some band work to try and activate the glutes and shoulders. Got some very good ideas from this and I will be putting these ideas into my training going forward. Despite being a 'warm up' Andy put us through our paces and I was very happy when we took a short break!<br />
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The second segment was also run by Andy M, and was about explosive power. Lots of knee jumps, box jumps, upper and lower body plyos. All very fun and very well thought out. As a powerlifter I always think about brute strength, but never really about explosive power. Both Andys made me rethink that during this segment, and I realised how it can benefit my lifts.<br />
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After a spot of lunch, the afternoon session began to focus on lifting, and led mainly by Andy Bolton. As someone who has squatted over 1200lbs and deadlifted over 1000lbs, I was eager to learn from him, and he didn't disappoint. It's not everyday that an opportunity to train with someone like Andy comes about.<br />
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We began with squat, the king of all exercises. Andy taught us the powerlifters squat - wide stance, toes out. This is something new to me, but will now become the norm for me when squatting. We worked in small teams on box squats, and I worked up to 150kg. This is the most I've ever had on my back, so I was chuffed to complete the lift, albeit a little wobbly on the way up!<br />
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Next we moved onto deadlift. Focus on slow up to the knees then explode. Something I'd never done before, but found it useful. Even pulled a 5kg pb at 185kg! I'll definitely take away the idea of training deadlifts at sub maximal weights with a focus on speed - if it works for Andy Bolton it will work for me!<br />
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We finished with some complexes led by Andy M. By this time I was pooped, but gave them a good go. Andy introduced the concept of French Contrast training. Essentially 4 exercises done in sets concurrently, starting with a heavy compound exercise (like squat) followed by a plyo exercise (like hurdle jump) followed by lighter compound exercise (like weighted squat jump) finishing with another plyo (like quarter squat jump). An interesting concept I need to try in a session on its own when I am fresh.<br />
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Come 17:30 I was knackered! I was ready to head home via somewhere for some coffee! We got a little goodie bag at the end with some <a href="http://www.kineticasports.com/" target="_blank">Kinetica</a> whey protein, a <a href="http://www.core150.com/" target="_blank">Core 150</a> shaker, and a <a href="http://www.muscle-fitness.co.uk/" target="_blank">Muscle and Fitness</a> magazine.<br />
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Great day, learnt a lot and saw some awesome lifting by others. Muscle and Fitness magazine were in attendance so sure there will be a video up somewhere soon.<br />
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Hope to be back to the Training Lab in the future.Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-63091947012580668132013-04-15T08:15:00.007+01:002013-04-15T08:25:33.352+01:00Early morning trainingMy preferred time to train now is in the morning, first thing. My alarm goes off at 0530, and I'm training by 0615/0630. It's taken a while to become accustomed to it but I seem to have got the hang of it now. With being in a job where I cannot guarantee when I will finish for the day, but where I can control a 0900 start time, the benefits of morning training are great. I thought I'd put together a few thoughts about my morning training - maybe it will help someone out there:<br />
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1) Make sure you get to bed on time the night before. I aim for 7 hours sleep so in bed by 2230. If I get to bed past 2300 I struggle the following morning<br />
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2) I have found that I can lift, run and sprint in the morning with one exception - deadlift. Squat, bench and overhead press all feel stronger in the morning - I am rested and have not suffered from hours of being sat down at my desk at work with bad posture. However I just find deadlift far too taxing on the CNS to lift in the morning. Deadlift is the one session I need to do in the evening.<br />
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3) Pre workout I have to eat something. When training with weights, I will have a banana and double espresso pre workout. If running I will have something a bit lighter - water and an apple. Training on empty just doesn't work for me.<br />
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4) As stated above training in the morning allows me to get training done and out of the way, and if I have to work late I don't miss a scheduled session. It also allows for a whole day of nutrition post workout, so I find my recovery between sessions is quite good.<br />
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5) I found being used to lifting first thing beneficial when I did a recent powerlifting meet, as I began lifting (albeit late morning) at 11am - had I only been used to training after work I may have found this a bit more difficult.<br />
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The list above is just a few of my thoughts. There will be plenty of people reading this who have tried early morning training and it doesn't work for them. Others will not have tried, because on the whole the consensus is to train later in the day. However sometimes you need to try something yourself to see if it works for you.Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-62780871516002723762013-03-24T22:09:00.002+00:002013-03-24T22:09:32.191+00:00Preparing food for the week aheadMy training has been going well of late. However my nutrition could do with some tweaks. <br />
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I work Monday to Friday, sometimes long days. So sometimes I make bad choices and succumb to easy, convenient food. I am no follower of a paleo, zone or other diet - I just want to eat to complement my training.<br />
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After a little youtubing I decided to make today a food preparation day. This is only for food to take to work - breakfast and dinner will be prepared and eaten at home. Here is what I did.<br />
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Firstly I cooked up two packs of chicken breasts - six in total - in our slow cooker. 3 hours 30 mins on high, with a half cup of water and some stock. Made up a total of 575g shredded chicken once cooked.<br />
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I chopped up three sweet potatoes, mixed with extra virgin olive oil, smoke paprika, ground cumin and chilli spice and put in the oven on 200 degrees (fan assisted) for 45-50 mins until soft.<br />
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We were having salmon for dinner so put in an extra two fillets - one for me to snack on and one for Liz's lunch. Chuck in a roasting dish with olive oil, drizzle with one squeezed lemon, some salt and some fish seasoning. Cook in the oven on 180 degrees (fan assisted) for 25 minutes.<br />
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We had rice with dinner so I cooked a load extra - organic brown basmati rice. Extra for my lunches.<br />
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I did not want to prepare veg for the week so I just put in extra with that for dinner. I put the following mix of babycorn, asparagus, fine beans and carrots in a tupperware, a tablespoon of water and steamed for 3 mins 30 secs on 700W.<br />
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So here is what I have. At the back, the remaining chicken, sweet potato and rice, which will last me 3-4 days I guess. At the front I have a mid morning snack of sweet potato (one) and a fillet of salmon, lunch is then chicken, rice and veg (sauce added after I took the photo), and mid afternoon snack of the other bit of sweet potato and a protein shake. <br />
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Didn't take much out of my day but will save me much time in the week and provide me some good nutrition.<br />
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I'm no chef or nutrition expert so this was an experiment - I'll write a follow up entry in a few weeks and share some thoughts on what has worked and what hasn't.<br />
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Train hard<br />SchwinnersSchwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-5411820412595712612013-03-03T19:24:00.001+00:002013-03-03T19:25:02.307+00:00parkrun UK - free timed 5km runsA few days ago a friend told me about <a href="http://www.parkrun.org.uk/" target="_blank">parkrun,</a> who arrange free timed 5km runs around the UK (in fact around the world). I will be signing up and running it next weekend in my home town.<br />
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I think that it is great that free events like these are run, and hopefully people will continue to support them.Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-35340967785927563332013-02-23T14:27:00.001+00:002013-02-23T14:28:09.743+00:00GBPF East Midlands Unequipped Powerlifting Championships 2013On Sunday 10th February 2013, I competed in the <a href="http://www.gbpf.org.uk/" target="_blank">Great Britain Powerlifting Federation</a> East Midlands Unequipped Powerlifting Championships 2013, at Letchworth Weightlifting Club. This was my first powerlifting event which I plan to write about in reasonable depth - some info may be obvious to some but useful to others, so bare with me.<br />
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Firstly, let's clarify the event. Powerlifting consists of 3 attempts at 3 lifts (so 9 lifts in total) - squat, bench press and deadlift. The unequipped means you are limited to wearing a lifting belt, wrist straps and knee sleeves, specifically singly ply neoprene (GBPF allow this in the unequipped / raw meets but other federations do not). I used the belt and wrist straps (for the bench press only), but not the knee sleeves.<br />
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I arrived at 9:30am on a rainy Sunday morning. First task was to weigh in - 78.9kg so comfortably in the 83kg class. This was where I thought I would be. To be honest it did not matter what class I was in. Coming into the event I knew where I was lifting wise, and I would not be breaking any records. For reference, the GBPF records for Senior (over 23) unequipped in the East Midlands division at this weight class are 200kg squat, 130kg bench press, 270kg deadlift and 600kg total, whereas my best total in training is about 2/3 of that. But this is the beauty of powerlifting - unless you are elite level, you are only chasing your best lifts and aiming to beat them, not beat records and other lifters.<br />
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Lifting commenced at 11am. I was in the second flight. Flights mix together certain weight classes and then work through all 3 attempts at a lift, then the next flight does their 3 attempts at a lift, then you move on to the next lift until all 3 lifts are complete. Thankfully 83kg was the heaviest weight within the first two flights - the 93kg class and above had to wait until 2pm before lifting!<br />
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I began with the squat. My best training lift was 142kg. I was hoping for 125kg, 140kg then an attempt at 150kg. I managed to get 125kg ok, then I failed at 140kg. I completed the lift but powerlifting is very strict on following commands. In the squat there are two - first one to commence the squat once the lifter is deemed in place and ready, and the second once the squat is complete prior to racking the bar. I finished the squat and began to rack the bar before I got the command, so got two red lights. You have 3 judges - one head judge face on, and one on each side. Each judge scores the lift white (good) or red (fail), and a good lift requires 2 out of 3 white lights (remind anyone of X Factor?!)<br />
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My confidence was a little knocked at this point. I did not want to try 150kg, fail and end up with a 125kg score, far from my best. So I ignored my ego and opted for a safer, yet still personal best attempt of 142.5kg, and thankfully got 3 white lights!<br />
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Next up as bench. As I train alone, I do not push the bench press as far as I possibly could. Lack of spotter means I adopt the "bounce" off the chest at the bottom of the bench, so I do not get stuck under the bar. In powerlifting, this is a no-no. The bar must touch the chest and come to a pause, before being given the command to press. This is a whole different ball game! My best bounced bench press in training as 90kg, but as I had to pause I opted to lower my opener from 80kg to 75kg, to ensure I got a lift on the board. 75kg was successful, so I went on to 85kg. This was much more difficult but I ground it out, just. I played safe and tried a third lift of 87.5kg, but I could not press it. A little disappointed but if I'm honest, 85kg was a good lift for me with the pause.<br />
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As an aside, powerlifters tend to adopt a very arched back when benching, so that only their shoulders and butt touch the bench. This is advantageous by reducing the range of motion, but also putting the bench press onto a slight simulated decline. I will need to learn to do this!<br />
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Last up was the deadlift. My best training lift was 175kg and a few times I have tried 180kg and I could not move it. This was therefore my goal today. First lift 155kg, was ok. Second lift 170kg was better. Third lift was 180kg and BOOM, nailed it thanks to the cheering in the crowd from my wife and brother. Very pleased. <br />
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This meant I had an overall total of 407.5kg, which I will happily take. In the under 83kg senior class, this put me in last place. However when I got my certificate I was told 4th (out of 4). There are no losers in powerlifting - hell I may have come last but I got some personal bests, and some great experience which will shape my training for the next few months and drive me to improve.<br />
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A few other points to note.<br />
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Thankfully this was a shorter day than at first thought. I began lifting at 11am and finished about 2pm. Food wise I ate a few bacon sandwiches - one before the squat and one before the deadlift. In between lifts I ate bananas, cereal bars, and drank coffee and sports drinks. I found it kept my energy levels high.<br />
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The warm up area was 3 areas which had 3 squat racks (prior to the squat), 3 benches (prior to the bench) and just a bar and weights (prior to the deadlift). Plenty of space, plenty of weight and good areas for prep.<br />
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The atmosphere was also great. There was a total of 37 lifters, of which there were maybe 8 or 9 in my flight. Lots of cheering from the crowd, encouragement from the other lifters, and overall a great day.<br />
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I'm now hooked, and will be thinking about my training over the next few months so I can beat this total and keep progressing. My goal by the end of 2013 is to get 455kg - this would equal 1001lbs. Is this too much of an aspiration? Maybe, but I'm going to damn well try to get there and smash some of my bests on the way!<br />
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I've had some ideas and have some questions after the meet, so I will endevour to write a short series of posts about these.<br />
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So, below is a video of my 9 attempts, 7 of which were good and 2 were fails. Enjoy!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/JdQ1CgJB-c4" width="425"></iframe><br />Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com1tag:blogger.com,1999:blog-686713227075343618.post-19579455514656040092012-10-23T12:06:00.000+01:002012-10-23T12:08:18.066+01:00Para 10 Colchester 2012<a href="http://www.paras10.com/">www.paras10.com</a><br />
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Before I start, it was very hard. It was extremely difficult.<br />
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This is an event I've been wanting to do for years. My father was a Para. He passed away in 1994 and I have always lived my life basking in the glow of his reflected greatness. The army has a different standing than it did when I was a boy. Back then, in the midst of a conflict in Northern Ireland, the army was looked badly upon for being involved in such a contentious issue.<br />
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Now, with the brave and sterling work done overseas, the army is fashionable. Help for Heroes and the like have come along and made soldiering honourable again. As it should be, in my humble opinion. The Para 10 was a great event. Most of us were ordinary desk jockies going out to prove their worth, see if we could emulate these warriors.<br />
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It was probably the best run event I've been to. Military everywhere giving directions and pointing the way with an assertive air. Every 500m or so round the course was a Red beret and a smile.<br />
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The course was muddy. Not too many big hills mind you. There were a couple of voluntary water crossings. One which Tom and I did. The rucksack was obviously a game changer. It was brilliant though. I felt like a warrior out there. I felt the soldiers respected us too. Yes, they could do it in their sleep, but we didn't do it weekly with the rest of our platoon. I ran alone when I trained, pushing myself. I didn't have a sergeants boot up my ar<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">se, I certainly wasn't getting paid for it!</span><br />
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Talking about training, when I weighed my ruck before the off: 52lb! 17lb extra I had trained with! I like ruck training. Its practical, challenging and it seems to have cleaned up my tendonitis, strangely. I think i will continue to run weekly or fortnightly with the ruck. My boots, a good few years old now but not used often, held out spectacularly.<br />
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Tom and I ran together for about 6miles then he sped off. I went through the wall about then. I would say I ran 60-70% of the course and managed to finish at a good canter.<br />
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As is my wont, I made a few brief friendships along the route. There were some tough people out there. There wasn't the cameraderie of a Tough Guy, probably because everyone was in their own little world of pain. I tried not to look to far ahead, <br />
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I have a ten miler in December I'm doing because I know the guy organising it. I will look forward to running without the pack. Or should I wear it...?<br />
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I will do this event next year. I will get the 1:50 P Company standard time. I challenge you to come with Tom and I. Go on, go on, go on.<br />
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Se debrouiller, Charlie.<br />
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<br />Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-654304196761095812012-10-21T21:28:00.002+01:002012-10-21T21:28:31.939+01:00Participating in eventsFirstly, apologies we seem to have neglected the blog of late! No excuse really, but time to get posting again.<br />
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Today I took part in the <a href="http://www.paras10.com/" target="_blank">Paras 10</a> race at Colchester Garrison. It was a very well run event and was great fun. The idea was to 'tab' 10 miles around the Garrison, wearing boots, long trousers and carrying a Bergen weighing 35lbs. Needless to say as I sit here and type, I am broken!<br />
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The picture above is of Charlie and I at the end of the race - it was wet and muddy today! <br />
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Taking part in events is great. The camaraderie between people is brilliant - I saw Charlie cross the finish line and hug someone he'd never met before today, but he became his friend along the way and they got each other through the last few painful miles.<br />
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And as I approached the finish line struggling, strangers were cheering me on and sharing my pain. It was enough to give me that last bit of energy I needed.<br />
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Having done other events such as <a href="http://www.toughguy.co.uk/" target="_blank">Tough Guy</a> and strength / power meets, I can say that I always enjoy them. It's great to share your love of fitness (often crazy challenges in my case) with like minded people.<br />
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So get out there, sign up for some events, train, smash it and make some good friends.<br />
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In training<br />
Schwinners<br />
Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-9286679814202667772012-07-25T10:49:00.001+01:002012-07-25T10:49:22.471+01:00Ice Baths<img class="sg_t" height="169" src="http://ts4.mm.bing.net/th?id=I4504785710875247&pid=1.1" style="height: 140px; left: 0px; top: 8px; width: 250px;" width="300" /><br />
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<a href="http://www.dailymail.co.uk/health/article-1326499/Painful-ice-baths-harm-good-says-scientist-British-Olympics-team.html" target="_blank">May not be too good for you...</a><br />
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(Which gives us all the excuse not to go through that torture.)<br />
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CharlieCharlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-11776022566845668982012-07-22T11:57:00.001+01:002012-07-22T12:02:14.100+01:00Standing Roll out<iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/QwPq13MmpLM?fs=1" width="480"></iframe><br />
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The advantages of losing a little weight!<br />
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Got a little bit to go before the competition on the 29th. Very nervy and not lifting particularly well after losing the weight. Failed on a 140kg squat yesterday with a sore knee. Bit of a set back :/ meh.<br />
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F*ck winning though, I'm going to compete and do the best by me. I am as strong as I have ever been even if the weight loss has taken the edge off. If I do my best in every event that will be enough.<br />
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Se debrouiller, Charlie.Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-4793158747289421832012-07-18T17:31:00.001+01:002012-07-18T17:31:07.902+01:00Are you as fit as a WW2 GI?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzkTPW-Zt32jlnyxy6CYv28axAG1M2o7HD9zYMPhMkgOahu5Z_gCpXbcIHPpDmGKrmuqQ3d6xXNtkkBFZsikgZw_EKN-CH63GhTiu6A0OqxlKRoUKuEZ1T8GxxKtn6J_pxqax6CBIuRQw/s1600/freedom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzkTPW-Zt32jlnyxy6CYv28axAG1M2o7HD9zYMPhMkgOahu5Z_gCpXbcIHPpDmGKrmuqQ3d6xXNtkkBFZsikgZw_EKN-CH63GhTiu6A0OqxlKRoUKuEZ1T8GxxKtn6J_pxqax6CBIuRQw/s320/freedom.jpg" width="313" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><a href="http://artofmanliness.com/2011/09/12/are-you-as-fit-as-a-world-war-ii-gi/">World War II Fitness Test | The Art of Manliness</a><br />
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Giving it a go tomorrow morning, will report back.<br />
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Se derbrouiller, Charlie.Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-23249077629593174912012-07-18T12:53:00.001+01:002012-07-18T12:53:51.852+01:00Chris M 75kg Snatch x2<iframe allowfullscreen="" frameborder="0" height="344" src="http://www.youtube.com/embed/RGumT06XX30?fs=1" width="459"></iframe><br />
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Can't place that music, is that Rihanna?Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-61879024850706858302012-07-17T20:07:00.003+01:002012-07-17T20:07:59.123+01:00Damien's Odd Lift No 10 - Cheat dumbbell curl, one arm<div class="postcolor">
<b>Odd lifts week 10<br />Cheat dumbbell curl, one
arm</b><br /><br />Sorry for lateness and sorry for lack of video. the lateness is
due to being tired yesterday. the video due to laziness. please feel free to put
up your own video. <br />Simple exercise really, did 25kg a hand. I've included
the description of the 2 dumbbell cheat curl as well.<br /><br /><i>E10. Curl –
Dumbbell, Cheat, One Arm<br />The rules of the Dumbbell Curl – Cheat apply except
only one dumbbell is used.<br /><br />E9. Curl – 2 Dumbbells, Cheat<br />The rules of
the Bar Curl – Cheat apply except two dumbbells are used. The dumbbells may be
in any degree of rotation during the curl, but must finish with the rods of the
dumbbells in line and parallel to the shoulders. The lifter must not swing the
dumbbells prior to the curl. The dumbbells must always be in a position in front
of the hips during the curl. The finishing position is when the plates of the
dumbbells are touching the upper chest.</i> </div>Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-91128916929334436202012-07-16T20:06:00.001+01:002012-07-16T20:06:28.732+01:00Spencer's Secret Weapon<iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/69_CkKibTFI?fs=1" width="480"></iframe><br />
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Loved this video. I had a very influential father and this makes me smile.<br />
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Se debrouiller, CharlieCharlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-51948839037794091162012-07-14T18:30:00.001+01:002012-07-14T18:30:23.529+01:00Charlie's Weight LossSo I was about 82kg, but this is not a great weight for a -75kg Strongman competition. I have though found a good weapon for weightloss - diet.<br />
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Yes, its surprising. By eating healthily I've found that I perform better and the weight falls off.<br />
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I use <a href="http://www.zoeharcombe.com/" target="_blank">Zoe Harcombe's phase one of her diet</a>. Its nasty, but it works. You have to completely cut out:<br />
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- Caffieine<br />
- Grains<br />
- Potatoes<br />
- Dairy (other than natural yoghurt)<br />
- Nuts<br />
- Sugar<br />
- Fruit<br />
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In other words, anything in life that is nice to eat other than meat. The idea is that you can eat as much meat and veg as you want and for me that can be a fair amount. In 5 days I lost 8lb roughly. The shock to the body in the first days is substantial. The lack of caffieine blew my mind. The headaches were horrendous.<br />
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By day 3 the cravings for caffieine and sugar had subsided and I started to enjoy it a bit more. I had a plan and it worked:<br />
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- Eggs and/or bacon for breakfast.<br />
- Got a whole roasted chicken from supermarket and had it with salad leaves for lunch.<br />
- Made a huge paleo chilli and had it with veg in the evening.<br />
- Drank green tea and water.<br />
- Natural yoghurt for dessert.<br />
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The main thing that made it work was preparation and planning. I didn't want for anything over the five days. I'm doing it again this week, but this time I have perfected the art of Jerky making. It has been brilliant. Jerky is so expensive in the shops, making it yourself makes it much more budgetable. It is an excellent source of quality snackage. (I just ate all my allocation for the shift - it was too nice.) I hope to make a spicy one soon, oh yeah. Nom nom. I will share my jerky secrets with you soon.<br />
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I have 2 weeks until the competition and I need this weight off. In the long run I'd like to be -75kg anyway as I feel I perform better at this weight. Having done a lot of strength work recently, I feel a hankering for some endurance challenges. The Tour De France has lit my fire.<br />
<br />
Tough Guy 2013 anyone? Serious.<br />
<br />
Se debrouiller, Charlie.<br />
<br />Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com1tag:blogger.com,1999:blog-686713227075343618.post-43745062332989086512012-07-12T20:01:00.000+01:002012-07-12T20:01:26.620+01:00Progress - Chris M Front Squat 3sBelow is a video of member and Oly Lifter Chris banging out 3 rep front squats at 95kg. In his words he had "trouble at this weight for a single not too long ago". Now he's hitting an easy looking 3 reps.<br />
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Put in the effort and you will get the rewards. Chris is certainly proof of that.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/NOQC6DfTXtk" width="420"></iframe><br />
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In training, SchwinnersSchwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-32935713941020173222012-07-11T16:28:00.000+01:002012-07-11T16:28:43.902+01:00Olympic PreparationGood little article here on Olympic preparation and what problems certain legends faced in the build up to competition.<br />
<br />
<a href="http://www.telegraph.co.uk/sport/olympics/9387539/London-2012-Olympics-Youre-responsible-for-doing-all-you-can-to-reach-the-final.html">http://www.telegraph.co.uk/sport/olympics/9387539/London-2012-Olympics-Youre-responsible-for-doing-all-you-can-to-reach-the-final.html</a><br />
<br />
Edwin Moses was an incredible athlete.<br />
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Se debrouiller, CharlieCharlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-23600454736465803072012-07-10T13:46:00.001+01:002012-07-10T13:46:52.819+01:00Crown Jules<div style="text-align: center;">
<img alt="ANIMALS TASTE GOOD T-Shirt " height="200" id="ctl00_wpm_ShowProduct_ctl01_ProductImage" src="http://www.badideatshirts.com/Assets/MoreImages/PS_0032_ANIMALS_TASTE_GOOD_PIC2.jpg" style="border-width: 0px;" width="200" /></div>
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<a href="http://www.rxplus.co.uk/jules-sterling/">http://www.rxplus.co.uk/jules-sterling/</a></div>
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Roll up for your weekly edition of Jules, she's like all famous now ;)</div>
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I have been a little tardy on posting lately, mainly due to new responsibility I've taken on at work. I will get back to it I promise. I tend to spend my shifts smashing out HR work on the computer so last thing I've been wanting to do is write more.</div>
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I've got stuff to post and will set off a few good 'uns this week.</div>
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se debrouiller, Charlie</div>
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</div>Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-32354678886310459112012-07-08T19:51:00.000+01:002012-07-08T19:51:51.209+01:00Damien's Odd Lift No 9 - One Arm Bench (Barbell)<strong>Odd lifts week 9<br />1 arm bench press<br /></strong>slightly forced in to this
one today as I've hurt my left hand. had a load of trouble with this one,
balance was impossible. managed a wobbly 40kg<br /><br /><i>A4. Bench Press – One
arm<br />The rules of the Bench Press apply except that only one arm may be used
in performing the lift. The bar is gripped in the center so it will be balanced
when held. The non-lifting arm and hand must remain free and not touch the
lifting arm or hand, the bar, the platform, or the bench during the lift. The
bar is allowed to tilt or rotate provided</i><br />
<br />
<iframe width="420" height="315" src="http://www.youtube.com/embed/XzLE1evZ3Wo" frameborder="0" allowfullscreen></iframe>Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-15769448611903758732012-07-05T22:53:00.000+01:002012-07-05T22:53:24.895+01:00Next Warrior Week?To date, we have run two Warrior Weeks. This is a 5 day week of 1 workout set per day. Anyone can join and do the workout. The results are submitted to me and I post a league table the following day. Most points wins! It's all a bit of fun and gets a lot of banter going.<br />
<br />
To read more about previous Warrior Weeks, check out:<br />
<br />
<a href="http://www.warriortraining.co.uk/search/label/Warrior%20Week" target="_blank">Warrior Weeks 1 and 2</a><br />
<br />
So the question is, who wants a Warrior Week 3? Comment and let me know and I'll get my thinking cap on :)<br />
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In training, SchwinnersSchwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com3tag:blogger.com,1999:blog-686713227075343618.post-74799651734536482842012-07-04T22:43:00.001+01:002012-07-04T22:43:22.829+01:0040kg TGU<iframe width="480" height="270" src="http://www.youtube.com/embed/vh8ApnXTKFo?fs=1" frameborder="0" allowFullScreen=""></iframe>Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com1tag:blogger.com,1999:blog-686713227075343618.post-21627741265200366902012-07-04T13:54:00.000+01:002012-07-04T13:54:43.635+01:00Q&A #1<div class="postcolor">
<em>Hi, my name is John from Stoke. At what point does conditioning become detrimental
to strength?</em> </div>
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Dear John,</div>
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By the time you read this letter, I'll be gone. Good question though, one that I've though long and hard about myself.</div>
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I believe it is all about goals and making sure your programming reflects this. If your goal is to get strong then heavy lifting is the shit. Low reps, long rest and hitting compound lifts. To perform a conditioning workout before this will lessen the effect. Fatigue will lead to a decrease in the subsequent lifting performance.</div>
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</div>
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Performing conditioning post heavy lifting my seem to be the win but I disagree. In order for the body to get stronger it needs to recover. Therefore conditioning will compromise the recover of the strength training(ATP-PC system). Energy needed to repair your muscles will take another metabolic pathway to help your anaerobic and aerobic systems recover.</div>
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</div>
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I know last week, in one day, that I did heavy squats then rugby training with a large number of sprints. The next day I had awful muscle soreness. This week I did the sprints yesterday and I'll squat today - feeling fresh. The muscle soreness from last week effected me for 2 days. I overdid it.</div>
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</div>
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Conditioning should, to make it work, be hit 110% and rested. You should leave your pride in the pool of sweat you create. Strength work should also be hit 110% and rested. </div>
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</div>
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However, in any scenario, it is your goals that are key. If you're looking to get strong then any conditioning work that compromises your strength work is detrimental. Too fucked to do those squats this morning? You trained too hard yesterday, ate crap, slept badly or all three.</div>
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</div>
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Conditioning should, to make it work, be hit 110% and rested. You should leave your pride in the pool of sweat you created. Strength work should also be hit 110% and rested. </div>
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</div>
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Programme rest, be realistic - especially with a young child ;)</div>
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</div>
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When exactly in a workout does it become detrimental? I don't know. It'll take some N=1 experimentation. If you're conditioning is leaving you too fatigued to lift properly then you are doing too much.</div>
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</div>
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With time, by increasing your workload slowly, you will recover quicker. This is you becoming more conditioned. As your body allows you to push harder you can decrease the rest or up the intensity.</div>
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</div>
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Consider your goals and programme wisely. Leave your pride at the door.</div>
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Se debrouiller, Charlie.</div>
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<br />Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-38724214228072395982012-07-01T19:01:00.000+01:002012-07-01T19:01:26.944+01:00Damien's Odd Lift No 8 - Turkish Get Up<div class="postcolor">
<b>Odd lifts week 8<br />TGU</b><br /><br />sure everyone knows
this but it's on the list and I need to do more core work. wobbled my way up to
24kg with a kettlebell. forgot how hard it is. it may see it's way back in to my
regular cycle. no video either, was by myself and the flipping camera kept
falling over and other times I lined it up wrong and it was filming a wall or
something.<br /><br /><i>I21. Turkish Get Up<br />A dumbbell, kettlebell or barbell is
used for this lift. The lift begins with the lifter lying on his/her back on the
platform holding the implement in one hand above the body with a straight arm
perpendicular to the platform. Once in this position, an official will give the
command to start the lift. The lifter must rise to a standing position, holding
the implement overhead with a straight arm throughout. The lifting arm must stay
perpendicular to the lifting platform. The lifter may use the free hand to brace
against the body or the platform during the execution of the lift, but must not
touch the implement or the lifting arm. The implement may rotate in any
direction. Once standing with the implement overhead, the implement motionless
and the lifter’s feet in line with the body, an official will give a command to
end the lift.</i> </div>
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</div>
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Here is an old video of Turkish Get Ups.</div>
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<iframe width="420" height="315" src="http://www.youtube.com/embed/jSo6kU-bGg0" frameborder="0" allowfullscreen></iframe>Schwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-23340994788228909222012-06-30T18:48:00.004+01:002012-06-30T18:48:56.773+01:00RICE and MICE for recovery.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz9IRglZHVqrRSA0NO_ROu3E23st3SOFP4n7LLQMnQpZwSGTaLshw_c3qA3lkExBLPcCGlF5afOaamksCs66z7KfCBbsbkYyVby32obQ5qEA0fxEcoyAFpKs4ZIiiXQPm0ZlWGUwieoGA/s1600/rice_mice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz9IRglZHVqrRSA0NO_ROu3E23st3SOFP4n7LLQMnQpZwSGTaLshw_c3qA3lkExBLPcCGlF5afOaamksCs66z7KfCBbsbkYyVby32obQ5qEA0fxEcoyAFpKs4ZIiiXQPm0ZlWGUwieoGA/s320/rice_mice.jpg" width="247" /></a></div>
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<br />
Renowned for their high protein content, MICE are a handy post-workout snack easily transportable in tupperware or a pencil case. They are also paleo. RICE is a very common carbohydrate made solely by Uncle Ben - a mystical smiley white haired man. He's like the Osama Bin Laden of rice.<br />
<br />
Then again, I could be talking about injury recovery acronyms:<br />
<br />
<a href="http://www.momentumsports.co.uk/TtInRICE.asp" target="_blank">Informative article on using RICE and MICE for effectively soft tissue injury recovery.</a><br />
<br />
Meanwhile, in his secret cave...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYKpVPyhK8axorcaiV9P99EbY85VNDQ_AhopdFKdDxvHKzUFEIOW6NGImp2iErniXsXqOKNsTpZj2vztOGWipukCyo4BuPj9gaZP17r6LC6OmP5CZwPVLjm52NdHKmQq0jWt-3dfLeJI/s1600/uncle-ben.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYKpVPyhK8axorcaiV9P99EbY85VNDQ_AhopdFKdDxvHKzUFEIOW6NGImp2iErniXsXqOKNsTpZj2vztOGWipukCyo4BuPj9gaZP17r6LC6OmP5CZwPVLjm52NdHKmQq0jWt-3dfLeJI/s200/uncle-ben.jpg" width="196" /></a></div>
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"Muhahahahahahhahahahaha"</div>
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Se debrouiller, Charlie.</div>
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<br />Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-3772421911218520152012-06-29T22:37:00.001+01:002012-06-29T22:37:50.058+01:00Training ConsistencyHaving been strength training consistently since Christmas, I had a go at testing some 1 rep max lifts today. Since the last test a few months ago, I had added 5kg to my bench (90kg), 12.5kg to my squat (130kg) and 5kg to my deadlift (175kg - although this was a random attempt about a week ago).<br />
<br />
I'm the kind of person who loves to try out new training and so consistency is something I have always lacked, because my training would change so often. I now have a focus and the numbers are telling me it's paying off.<br />
<br />
When my alarm goes off at 0530 to train at 0600 before work, or after a long day at work, I keep making excuses until it gets to 2230 and I think "F*** it, just go and train": I must always remember that maintaining consistency really pays off and to make sure I get it done.<br />
<br />
I will try to post up a video of my (still relatively low but ever improving) lifts from today's session in the next few days. <br />
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In training, SchwinnersSchwinnershttp://www.blogger.com/profile/18106080756127680595noreply@blogger.com0tag:blogger.com,1999:blog-686713227075343618.post-63520324698692906132012-06-28T19:32:00.000+01:002012-06-28T19:32:54.458+01:00Inspiration.Every so often you read something that changes your life for an hour or a day or a year. For me, my game changer was "Down and Out in London and Paris" by George Orwell. Autobiographical, so the story goes, it tells of a period in Orwell's life when he became destitute and started to work in kitchens around Paris.<br />
<br />
It was a really great book for me. In this era of sitting on your ass tapping away at a computer screen for ten hours a day for your wage, Orwell recounts of working and living on the bread line. Literally in the shittiest jobs for the worst pay. But even here he found pride and toughness in his fellow <em>PLONGEURS</em> around him:<br />
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<em>"The PLONGEURS, again, have a different outlook. Theirs is a job which offers no prospects, is intensely exhausting, and at the same time has not a trace of skill or interest; the sort of job that would always be done by women if women were strong enough. All that is required of them is to be constantly on the run, and to put up with long hours and a stuffy atmosphere. They have no way of escaping from this life, for they cannot save a penny from their wages, and working from sixty to a hundred hours a week leaves them no time to train for anything else. The best they can hope for is to find a slightly softer job as night-watchman or lavatory attendant.</em><br />
<em>And yet the PLONGEURS, low as they are, also have a kind of pride. It is the pride of the drudge — the man who is equal to no matter what quantity of work. At that level, the mere power to go on working like an ox is about the only virtue attainable. DEBROUILLARD is what every PLONGEUR wants to be called. A DEBROUILLARD is a man who, even when he is told to do the impossible, will SE DEBROUILLER— get it done somehow. One of the kitchen PLONGEURS at the Hotel X, a German, was well known as a DEBROUILLARD. One night an English lord came to the hotel, and the waiters were in despair, for the lord had asked for peaches, and there were none in stock; it was late at night, and the shops would be shut. ‘Leave it to me,’ said the German. He went out, and in ten minutes he was back with four peaches. He had gone into a neighbouring restaurant and stolen them. That is what is meant by a DEBROUILLARD. The English lord paid for the peaches at twenty francs each."</em><br />
<br />
I love this.<br />
<br />
This is what my life means. I want to be ready for any eventuality. I want to be that guy that can be relied upon to undertake a task and do it fully. This is my reason for training, to be a Debrouillard.<br />
Having read the book, I no longer look at my job as a drudge and I no longer look for excuses, I have a very easy life in comparison to many!<br />
<br />
Its on the wall in Charlie-Gym at eye-level, its the last thing I see before I squat heavy.<br />
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Se debrouiller, Charlie.<br />Charlie Denninghttp://www.blogger.com/profile/17919939770727839652noreply@blogger.com0