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» Londons Strongest Man 2011 (Go to post)14-06-2011 @ 14:16 
any news on the date and location? i'd be interested to watch this
» Madcows 5 x 5.. (Go to post)14-06-2011 @ 13:12 
Weigh in: 95 kg- Bodyweight has gone up 3kg in the last 2 weeks, partly due to creatine loading and partly due to increased food intake

Bench Press:

bar x 20
47.5 kg x 8
60 kg x 5
72.5 kg x 5
82.5 kg x 5

95 kg x 5- Last rep was a b**ch to lockout, tried a 6th and predictable failed

Squat (High bar):

bar x 8

57.5 kg x 5
70 kg x 5
85 kg x 5
97.5 kg x 5

112.5 kg x 6 (Failure)- Not too bad, managed to keep a reasonable pace

Pendlay Rows:

bar x 5
37.5 kg x 5
45 kg x 5
55 kg x 5
62.5 kg x 5
72.5 kg x (6) First rep didn't hit the chest so did 5 proper reps after, didn't go to failure on these

Wide grip pull ups:

BW x 8,7,7


+5 kg x 19
+5 kg x 16
+5 kg x 14

+25 kg x 5 (reckon i could have got 8 with this if i'd done it first)

Preacher curls
» Novice PowerClean Video (Go to post)13-06-2011 @ 21:07 
MasterT said:Ok where to start - I'll probably miss a few points here as no offecne but there is a lot to work on.

I'll list just a few basics here with problem and working solution

Your back is rounded - Keep back tight, draw your shoulder blades together and stick your chest out, it should be quite an uncomfortable position to start with.

Too far over the bar - While your shoulders do indeed need to be over the bar, you are too far over, almost slouched - using the tight back sit back a little.

Too far from the bar - get closer to the weight

Hips lifting without the weight lifting - Ok this is a little more technical but the initial drive is from the legs, it is not a pull. Push through your feet keeping the tight back.

Hard to do via a short post but to try to summarise a very basic technique

Shoulders over the bar, no slack on the arms. Sit back onto your feet.

Commence driving through the legs, the knees should pull back creating a path for the bar.

As the bar passes the knees (remember arms are not pulling, they are just links) drive the hips forward as it (and you literally are) jumping upward - this is where the jump comes from.

As your hips come through and just as you begin to get onto your toes and leave the floor shrug hard. The bar will naturally rise up.

As you land, drop your hips back again and thrust your chest and elbows up to receive the bar in the rack position.

I appreciate this is a lot to take in, but this is a simply excellent exercise to get right.

much appreciated your response, was i doing the jumping off the floor right then? because i don't see all lifters, especially olympic athletes doing so.
and when you say "too far from the bar" i assume your refering to the actual lifting phase rather than the starting position?

cheers pal
» Kids in the street (Go to post)13-06-2011 @ 19:56 
I don't know how strong you are, but take a barbell with your 1RM clean and press, then rip it off the floor and press it in front of them, dropping it on the ground before you. If its decent weight, they will run Grin
» UKs Strongest Woman (Go to post)13-06-2011 @ 19:15 
zeusgymsue said:events will be posted later this week , we really want to encourage more women into the sport so it wont be ridiculous weights but it will be strongwoman events , not ballet !! if you know of any women who would like to give it a go , please contact me at the gym or via this site


sue kennedy - zeus gym 01424 446677
facebook- sue zeus gym kennedy
twitter - zeusgymsue

looks like a great comp, and it's good to see women getting into stuff like this Happy
» Novice PowerClean Video (Go to post)13-06-2011 @ 19:10 

only the last one worked bro..

but yeah i can see i'm going to need to get down a bit lower and tilt the hips back to catch the bar, i ought to mention i haven't done front squats before either
» Novice PowerClean Video (Go to post)13-06-2011 @ 18:02 
davycummings said:Can I ask why you are doing it in the power rack?

I personally couldn't do it that way, as being inclosed would mess with my head as i would worry about catching the frame during the clean

I took the bar out of the cage and set it down in the main free weights area for cleans. then i realised this didn't make sense because the main area had 8 guys doing dumbell exercises and all 3 power racks were actually empty (for once)
» Novice PowerClean Video (Go to post)13-06-2011 @ 16:43 
Boar said:well , im s**t at powercleaning , but its probably too light to force you into a better position or somthing ... i would try for a better starting position

i once was told 'elbows bend , power ends'

so in conclusion.


haha thanks, how do you mean better starting position? different grip on the bar?
» Novice PowerClean Video (Go to post)13-06-2011 @ 16:23 
most vids i've seen have feet coming off the floor though
» Novice PowerClean Video (Go to post)13-06-2011 @ 15:55

any constructive critiscm welcome
» Madcows 5 x 5.. (Go to post)13-06-2011 @ 14:05 
Todays my rest day but i was bored so I popped into the gym for half an hour to work on grip and teach myself how to Power Clean.

Barbell holds (set the bar couple of inches from lockout, all double overhand):

70 kg x 10 seconds
100 kg x 10 secs
140 kg x 6 secs
140 kg x 4 secs

140 kg x 5 secs (put gloves on to make it harder to grip)
100 kg x 10 secs

deadlifted 70 kg and held it for about 20 secs

Power Cleans:

First time I've done this, watched a load of videos last night, worked up from an empty bar to 60 kg for 4 sets of 3-4 reps. Didn't train too hard because I didn't want to be sore for tomorrow.

Video below, any constructive critiscm welcome Happy
» Tom's training log... (Go to post)12-06-2011 @ 20:50 
Tom_Martin said:I've had a long think and.... I can't leave the 83's yet... I can't leave the record at 345, it's a bit vulnerable there and it doesn't really do me justice either...

I'm also not hench enough for the 93's... I'm probably only just hench enough for the 83's lol. I just need to cut weight more efficently next time... I'll be seeking advice.

822.5kg is nowhere near the best I can do at 83kg I'm sure... better to find out now than regretting it later on after moving up...plenty of time for that.

do you find gaining weight difficult tom? how many calories do you eat to support this level of strength?
» Madcows 5 x 5.. (Go to post)12-06-2011 @ 17:13 
Reevesy said:do some grip work, buy some chalk lol

my gym isn't too keen on chalk, so i'd need a non-messy kind

yeah i was thinking about doing static holds, i held the barbell for about 6 or 7 seconds on my last rep today
» Madcows 5 x 5.. (Go to post)12-06-2011 @ 12:15 
Bodyweight before: 93 kg
BW after: 95 kg


bar x 10
40kg x 7

50 kg x 5
55 kg x 5
60 kg x 6 + 2 Push Presses

bar x 7
60 kg x 7
85 kg x 4

100 kg x 5
105 kg x 5
110 kg x 5 (Left some in the tank for deadlifts)


50 kg x 8
100 kg x 5
120 kg x 4
137.5 kg x 7 (Grip failure, alternate grip, I may start using straps again when I pass ~150 kg ish)

Seated DB shoulder press (with back rest)

30 kg x 10
32.5 kg x 6
32.5 kg x 5
30 kg x 6

(Getting 32.5's up without a spotter was technically a PB Grin )

Pull ups:

BW x 17
BW + 20 kg x 5
BW x 10
BW x 5

Seated Hammer + Preacher curls
» Pendlay Rows, touch the chest or not? (Go to post)12-06-2011 @ 08:47 
Post Edited: 19.10.2011 @ 21:22 PM by Terminator
LukeC said:
Fixed Wink

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