Euro Exit

How you vote, in or out or not at all is your 'democratic' right. It is a matter of personal opinion and should be based on a reasoned judgement having weighed up all the facts and come to a decision. Since the populism of politics and the total manipulation of the press in 1997 by Tony Bliar (still the right spelling) it has been proven that the majority of the electorate are too lazy or too stupid to even do that. 

In a world where relevant information and the truth is so readily available, people jump on manipulated bandwagons and fail to even try and understand the consequences of where they put their cross. (How did that Labour government work out for you?) Votes are bought and the sheep still bleat when what they were promised doesn't materialise. 

But at least you have a choice, yes or no, it's that simple. Sadly for me there is another European issue this summer, Euro 2016. More overpaid primadonnas that I didn't vote for filling my screens / airwaves with overreaction, play acting, no respect for their opposition and a bloated sense of self importance. Worst of all, every form of broadcast media treats Euro 2016 like it was the only 'sporting' event this summer and overshadows everything else. 

The upside I guess is England's useless tournament record and even allowing for the change in number of teams to qualify past the group stage they should be out fairly quickly. In the meantime I shall enjoy my entire Iron Maiden back catalogue instead of any radio stations, England Rugby's tour of Australia, The Test Matches, One Day Internationals, 20-20, Le Mans 24 Hrs, Athletics, Strongman, Powerlifting and Boxing, Hmm.... looks like Euro 2016 really does pale into insignificance.

28 Days Later Strongman Plan

It's been a very long time since my last Blog post, although I did say I wouldn't block your social media feeds with endless musings, I think every 8 months doesn't even really count as regular!

Anyway this is my 28 Days Later workout plan, it is very specific and personal , but also very basic and aimed at the 'real world' trainer who wants to improve overall strength but incorporate some volume work to also improve conditioning at the same time. Why? Because it is aimed at getting some all round capability improvements for Strongman competition.

A few caveats. I have incorporated home and gym workouts because I can't always get to the gym and I am lucky enough to have some equipment at home including a cage and a few tyres, farmers walks etc.. but limited weight. I'm not a certified trainer and do not claim to be able to scientifically prove the efficacy of this plan.

All I know is, it does work, it's hard and not for the faint hearted. Eat well, eat big, drink plenty of water and get plenty of sleep. At the end of the plan, I would suggest some active rest but a good few days without lifting anything, then try your 1RM and see what you have achieved. Me? I will be taking 5 days off then competing, so wish me luck!

28 Days Later the rage virus will be scared of you!!

Day 1 – Pull                                                                

Day 2 – Push

Day 3 – Press

Day 4 – Active Recovery / Events

Repeat for 7 cycles (28 days)

Rep Range, Tempo , Weights and Equipment

10 Reps 30% 1RM (Speed) / 6 Reps 50% 1RM (Strict and Slow) / 3 Reps 75% 1RM (Work)

Add between 2-5% per workout

Ideally beltless and strapless but that’s down to choice.

Pull Workout – Based on 2 Workouts, Home and Gym

Gym

Warm Up

Deadlifts – 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Home

Bent over Rows – 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Stiff Legged Deadlifts – 6 / 3 / 3 / 3 / 6

Push Workout – based on 2 Workouts, Home and Gym

Gym

Warm Up

Squats - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Home

Front Squats - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Romanian Deadlift – 6 / 6 / 6 / 6

Press Workout – based on 2 Workouts, Home and Gym

Gym

One Arm Dumbell Press from Floor (Think Circus Dumbell in Strongman, return to floor under control each rep) - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Military Press – 6 / 6 / 6 / 6

Home

Power Clean - 10 / 6 / 3 / 3 / 3 / 3 / 3 / 6 / 10

Floor Seated Press - 6 / 6 / 6 / 6

Active Recovery

Walking , Swimming, Tyre Flipping, Tyre Throwing (smaller tyres obviously) Farmers Walks, Loading Medley.

Maybe some assistance work like Bicep Curls, Close Grip Bench, Shoulder Raises etc just keep the weights medium and reps up an around 8-10.

Hope you like it, maybe even enjoy it, who knows?  Feedback always appreciated, positive and negative, just make it constructive please.

For the haters.

What's it like to enter your first Strongman competition at 46 years old?

A week has gone by, the dust has settled and the aches and pains have receded (well almost) so what was it really like to enter my first Strongman competition at the ripe old age of 46? Well, I'll tell you, really a diary of the day as it happened. Hopefully amusing but also a warts and all  insight into what you might expect if you want to give it a try (and you really should)

Having missed a previous event due to poor organisation on my part, I was determined not to miss Tamworth's Strongest Man. One of the biggest bugbears of these events for the organisers is when people drop out with no warning and no apology. Obviously some people have genuine reasons, but a call and an apology is not much to ask.

So I had backed myself into a corner and could not 'cry off'. Now I'm not getting the excuses in early, but I hadn't seen the inside of a gym for over 6 weeks and only managed some rudimentary training at home leading up to the event. A mistake I certainly wont make again as it is not fair on myself or the people that supported me and actually in the cold light of day it's disrespectful to the show and the other competitors who had put the yards in.

I entered the competition for a number of reasons, primarily it was to fulfill a personal ambition but also to establish a benchmark as to what standard I was at and what I would need to do to improve. As it  turns out there is a huge amount for me to do but more of that later.

I arrived early to a very warm welcome from the organiser Ant Brown. A top bloke and someone I have only ever spoken to via Facebook, I had been to a couple of his events before and was a spectator at this one in 2014 when my daughters told me that I should be doing it in 2015. 

I signed in and was handed my shirt "XL for you, alright?" 

XL??? Fuck off, No way, I always wear XXL because I think I'm big and strong and people call me 'Big Man' I think I was the only XL there and certainly stood with the other competitors I began to realise that maybe game was up. A feature of all these comps, regardless of standard is the camaraderie between  competitors and this was proved early on as we nervously paced around the arena waiting for the briefing from Ant. Plenty of advice, 'enjoy it mate' being the most frequent one.

Briefing was informal, but also made me realise that 'Shit had just got real' Introduced to the judges and explanations of conduct and the individual specifics of the events. We then drew lots for running order, muggins draws 1 to much hilarity from Mr Brown.

Events in order..

• Overhead press 90 Kg for reps in 60 seconds
• Farmers Walk 100Kg in each hand. Pick up, carry 20 metres drop, pick up and return over line, 40 metres total carry
• Loading race 60 Kg Keg, 80Kg Tyre, 80 Kg Sandbag, 100 Kg Keg, 100 Kg keg.
• Deadlift 180Kg for reps 60 seconds
• Top 8 into individual Tug of War

Overhead Press.

Nightmare!!! Not one rep. Nervous, blind panic and weak shoulders. Not much more I can say really, I have been historically weak overhead, but knew this event was coming so should have worked at my weakest point. I would  write more but I can hardly remember anything at all, I know my technique went out of the window and how ashamed I felt. I wish the ground could have swallowed me up.

Farmers Walk.

'100 Kg in each hand, can I even lift this?' I'd only ever lifted an 80Kg dumbell with one hand before, so to say I was in uncharted territory is an understatement. The Farmers is without doubt an iconic event in Strongman, up there with the Atlas stones IMHO. I clearly remember standing at the top of the course. "Athletes ready?" A quick nod and countdown.... They're up! I've lifted both off the ground, I can do this, MOVE!!!!!! I was head to head with the eventual winner, a stupidly fit semi-pro Rugby player, but I kept in touch over the first 20 metres. 

At the turn you drop, pick up again and return up the course (it was up too, slightly uphill) I lifted them again, YES I've got this. The one thing I have worked hard on is my grip and this was beginning to bear fruit, 10 metres to go, breathing out of my backside now but I've got the crowd, other competitors and even the judges screaming me on. 5 metres to go, disaster, I've dropped them. Line them up, pick them up....again, I've never picked up 100 Kg in 1 hand before and now I'm doing it for the 3rd time. Come on, we're moving again, 1 metre to go, NOOOOOOOOOO, this time I'm down too, a tangle of arms legs and ripped calluses from my hands. All I can hear is people telling me I can do it and that I'm not going to give up. 4th Lift, up again and moving, well over the line and a massive roar from somewhere inside me. YES!

Someone sticks a microphone under my nose and asks how I feel, no words come out. Some didn't complete the course, so I'm not last in this event.

Quick refuel, with glucose tablets and plenty of water as it was a hot day. I had read that peanut butter and jam sandwiches were a good idea throughout the comp, but I could not face any solid food at all. I had made sure that I had eaten well eaten well the previous 48 hours with plenty of carbohydrates and had a good breakfast of 4 eggs, 4 Wholemeal Toast and plenty of water. Through out the day I sipped on a home made concoction of pre-workout, creatine, grapefruit juice, salt and water. I also had 2-4 glucose tablets between events and plenty of water. 

I also needed a few running repairs as I had torn the calluses from my hands and needed to tape them up prior to the loading race. Sounds and looks gruesome but the amount of adrenaline running round means it really doesn't hurt.

Loading Race (From Hell) 

Well named Mr Brown, well named. A lot of these events are about technique and familiarity with the implements, it may not look like it but actually Strongman is quite a  cerebral sport where a clear head and practiced technique will get you extra points.

The object of this was to pick up each of the items , carry it 10 metres, drop go back and pick up the next one etc etc. First keg pretty easy 60 Kg no problem, jog back to the tyre. Learnt from people going before me that standing inside the tyre and carrying like a shrug / trap / hex bar was the way to go, jog back to the 80 Kg sandbag / sack. How does this go up? Never tried it before and that is my downfall. After trying for what seems ages I just bruted it up (I've since learnt the technique) Being bent over for 20+ seconds over the sack I'm gasping for breath and get the sack over the line. Much slower jog back but I have a shadow now, Ant is by my side mic in  hand and willing the crowd to cheer me on. 

I get to the 100Kg keg with no air going in. Ant is shouting but I'm warming to this Strongman lark and I am starting to think. Stop, arms back and BREATHE, I suck up good lungfuls and then attack the 100Kg keg, slow short steps but I'm getting to the line, apparently  I went diagonally so made it more difficult for myself. Time running out as I stagger back to the final keg, I get my hands on it but time's up. Too much time messing with the sandbag, that extra 20 seconds would have made all the difference (that's what she said!) Mic under my nose again "how do feel?" "Old"

More glucose tablets and plenty more water, some oxygen would have been nice.

Deadlift

I am 30 points behind the leader and jokingly say to the other competitors that he is in my sights, they see the funny side. My favourite event the deadlift, grip it and rip it as they say. Seriously knackered now but bash out 13 reps in 60 seconds, try not to bleed too much on the bar and realise that this is the last act. During the last reps I actually see the crowd and my family cheering me on, love this.

Conclusions

This was not meant to be a contest report, suffice to say that this is the 3rd year of this event and it keeps getting better. I wanted to give some insight into what it's like to take part and a few things I've learnt about the sport of Strongman and also myself. I came flat last out of 13 competitors, a guy who retired after 2 events beat me!

• Do it. If you are a gym rat or just like to lift heavy, give it a go you won't regret it.
• Train, Train and Train again. Sounds obvious but plan your training and do yourself justice. There is a huge amount of information on t'internet but lift basic and heavy as you can and keep adding weight, progression is key.
• Technique is vitally important, it can overcome brute strength and give you an advantage, if you have both you are laughing.
• Train for events, find a gym that has stones, farmers, logs, tyres, BLOODY SANDBAGS and axles. 
• Conditioning, a lot of the events require conditioning, get the heart and lungs up to scratch, high rep squats, prowler, whatever gets you blowing hard.
• Listen to other people who know what they are doing, take advice, absorb and use what works for you.
• Eat well beforehand and top up throughout the comp. Drink plenty of water, you'll need it.
• Be humble, unless your Brian Shaw there is always someone bigger and stronger out there, compete with them and compete with yourself. 

• Enjoy it, everyone had to start their first competition, all the competitors know how you feel and they will all support you as long as you.....
• Give it everything, leave nothing in the tank, however much it hurts or seems impossible, stop when the whistle blows not before. That will earn you respect and allow you to look in the mirror like I did the day afterwards and know you gave it everything.

Last place is not where I want to be, I've caught the bug. Since last week I've rewritten my goals, training and nutrition. I've nursed some injuries and replayed the competition in my head with some pride in spite of my placing. I am trawling the internet for other competitions to enter and I will be back at Tamworth next year.

That XL shirt? One of my most prized possessions, however next year Ant I will need XXL at least......

The shame of professional sport.

Anyone that knows me or has read any of my blogs in the past will be aware of my utter contempt for professional football (soccer) and the associated behaviours endemic within the 'sport'. Diving, feigning injury, harassing match officials, taking the fans for granted and overpaid journeyman players. I have been very vocal in my criticism and in spite of several enlightening conversations with committed fans, my views have not changed.

What has sickened me over the past few years and particularly in the last month is the general degradation of professionalism and sportsmanship in many other sports and the continued attitude of taking the sports fan totally for granted.

It would appear that the majority of professional sports have lost sight of who pays the bills. This applies equally to sports governing bodies, leagues, teams and individual sportsmen and women. The farce that was Mayweather vs Pacquiao is a prime example of punters being fleeced, billed as the fight of the century, this was nothing more than an exercise in wallet filling and personal damage limitation by 2 'fighters' in collusion with each other to wring the maximum amount of cash from the public with the minimum of personal risk. In the press conference afterwards, Pacquiao looked fresh as a daisy and didn't have a mark on him. Re-match? Surely the boxing public cannot be duped for a second time. Everyone knew the result weeks before and this fight was held 5 years too late, whilst Mayweather avoided Pacquiao and the majority of any credible contenders, particularly in recent years.

I guess for me the final nail in the coffin has been the debacle of the Kevin Pietersen, Peter Moores, Andrew Strauss and ECB saga. Moores deserved to lose his job, that is an absolute certainty, his stifling of talent with statistics and lack of tactical knowledge at international level has been exposed and led to a decline in results and performance. However the ECB's shameful behaviour in the way he was sacked and told by the press, days before he was told by his employers was a disgrace.

To compound that, they then offer a number of conditions to Kevin Pietersen for a potential return to the England team. he duly obliges and is then told, thanks for that but you will never play for England again. As usual professional sport showing how consummately unprofessional it actually is.

Other than the named individuals, who actually loses out here? The paying sports fan, that's who. Every pay per viewer at £19.95 who was mugged off by Mayweather and Pacquiao, every England Cricket fan that wants to see the best talent representing our country and playing with pride and passion, every football season ticket holder who renews each year and sees less and less home grown talent and more overpaid average players flooding the leagues.

So with that in mind I have three upcoming sporting events that demonstrate what sport should be about. This Sunday I will be playing cricket in a team with an age range from 14 to 46 (yes I'm the old git) to a decent standard against a local side in idyllic surroundings. we will be watched by a small but appreciative crowd, the banter will flow between ourselves and the opposition and we will play the game in a hard but sporting manner, respectful of the match officials, opposition and most important, ourselves.



I am entering an amateur strongman competition on Bank Holiday Monday, I will be competing against 19 other hopefuls, all who have trained long hours in spite of full time jobs and all desperate to win. However, not at any cost, each competitor will encourage the others, we will do battle over the course of the day and great rivalries and friendships will be made. Above all we will all share a mutual respect for each others efforts and achievements. 

Finally, an ex colleague of mine is boxing in 'white collar' bout in early June. He will be fighting a genuine opponent who has trained as hard (maybe harder) and will be trying to knock him out. It will be a genuine contest, with no quarter asked for or given, but a fair result and again respect between the competitors and genuine excitement for those that will be paying good money to watch.

High level professional sport should learn a thing or two from the 'grass roots' level. 

• Stop alienating the fans by pricing them out of the market and taking them for granted.
• Respect your opponents, they have the same goals, fears and ambitions as you.
• Respect the match officials.
• Lose with dignity
• Win with grace
• Above all honour the history and predecessors of your chosen sport.

I guess the overused word here is respect. I make no excuses for repeating it. 

Respect your sport, your teammates, your opponents, your supporters and then you will earn yours.

Head Scratcher

Epic One Liners Pictures, Photos, and Images for Facebook, Tumblr, Pinterest, and Twitter --------- ... - http://pinterest.com/pin/Az8sbwAQAAcGq6TXUdUAAAA/?s=4&m=blogger

Saint George's Day and the English.

"And did those feet in ancient time Walk upon England's mountains green? And was the Holy Lamb of God On England's pleasant pastures seen? And did the Countenance divine Shine forth upon those clouded hills? And was Jerusalem builded here, Among those dark satanic mills?Bring me my bow of burning gold, Bring me my arrows of desire; Bring me my spear! O, clouds unfold! Bring me my chariot of fire! I will not cease from mental fight, Nor shall my sword sleep in my hand Till we have built Jerusalem In England's green and pleasant land."

It's Saint George's Day, don't try and explain or discredit the religious connotations and irregularities, because quite frankly I don't care. Today is the day that I get the chance, without rebuke or criticism to say that I am English, not British or a member of the United Kingdom or even part of the British Isles. I have no religion, realise that dragons don't exist and understand that the crusades were a misguided, religiously justified crime that has been dressed up as some moral quest. 

Saint George's day gives me the same right as all the other adopted saints' days to celebrate my England in my way. I do not wish to be associated with the Welsh or the Scottish, they have their identity and wish to be separate from England and as far as I'm concerned, get on with it. I am proud of my country's accomplishments and most of it's people. We are in the main a good bunch and have contributed more positives than negatives to the world. We are not without fault and have made some terrible decisions and committed some awful crimes against ourselves and others throughout history, but over all we have been a positive influence on the world, driven technological change, fought injustice and stood strong when others folded.

Our governments come and go and political ideals get moulded, warped, changed and adapted for personal gain, but the people at a 'real world' level understand right and wrong and care for their fellow man. We are who we are and I am lucky enough to know a great number of people who demonstrate all that is good about being English.

That is all and have a great day.

Forwards

Most people have been in retrospective mood over the past few weeks, Christmas and New Year seems to encourage a general "everything is shit and I hope that next year is better..." or a "Next year is my year, think great thoughts and nothing can stop you..." type response, especially on Facebook and Twitter.

I genuinely wonder if anyone cares how good or bad my previous year was, it all depends on your point of view. I was basically healthy, didn't suffer any bereavements or major trauma, but wouldn't say it was a great year. Looking on the bright side we all survived the Myan's predicted end of days, so yippee!

In the big scheme of things 2013 does not look great, no major fiscal positives on the horizon, religion fuelled conflicts increasing, land grab conflicts on the horizon, job insecurity, cyclists still   travelling 2-3 abreast whilst chatting, I could go on but you get the picture. With all this happening I begin to think that I should concentrate on what I can actually control, which is a scary thought to start with because ultimately you are not in control of much in the world. 

The concept of 'living off the grid' which is gaining such momentum in the US is great in theory but with 2 dependant children and a partner, and in a country like England you really are a bit of a freak and kidding your self if you think you can achieve it without a large set up budget, which means spending a lot of time in the system or 'on the grid' to earn the money to it (or win the lottery)

So I took a step back and looked at the key things I could control.

1. Smile more, sounds simple because it is and makes a marked difference.
2. Work at important relationships, they don't just happen they need effort, be it with your children, partner, friends or siblings.
3. Do more, get out, take some exercise, invest in the machine that you are and keep it well maintained and if possible improve it's performance.
4. Try something new, take a few risks, above all stimulate don't stagnate.
5. Tackle things head on, don't let arguments or conflicts fester. Deal with it, conclude the situation, move on and don't hold a grudge.
6. Plan and set realistic goals, but don't be scared of the spontaneous.
7. Be honest to yourself and others.
8. Value your life and the lives of those around you, we are only here once, so we really should make the best of it.

I'm not a believer in New Year resolutions, which is why I came to these conclusions over a period of time and have gradually been implementing them so that I and others get the benefit over time and make a real change.

Have a great new year and be glad that you will not be inundated by my blogs about the Olympics any more! I cannot guarantee the high horse will not be mounted in a crusade against selfish cyclists, overpaid footballers, injustice and devolution, but then I can't be Mr Smiley all the time can I?