The back is an amazing bodypart and one that is fun to train because it responds well to so many exercises. There's no excuse not to train it and this article really lays it all out for you.
BST
Arnold of course
May 31, 2012
May 28, 2012
Laurence Shahlaei - Britain's Strongest Man 2012
Over the weekend Laurence 'Big Loz' Shahlaei made his move towards superstardom in the world of Strongman by beating the cream of the UK muscle at Britain's Strongest Man.
Loz won every event (joint 1st on the deadlift with the giant Terry Hollands) and stomped his authority on the British Strongman scene.
Next stop is Europe's Strongest Man.
Results
1st Laurence Shahlaei
2nd Terry Hollands
3rd Chris Gearing
4th Graham Hicks
5th Alex Curletto
6th Stephen Cherrie
BST
May 25, 2012
May 24, 2012
Classic BS Articles - No. 1
Since I'm really busy right now, I've decided to go back and post some of the old articles from the past 5 years or so we've been going. I think everyone should read these articles that is serious about their training.
The first one is about deadlifting. Rick Walker wrote it 5 years ago and it is one of the best deadlift articles on the internet. Rick now has his own blog which you can find HERE!!!
All you have to do is click the link below and this awesome Classic BS Article will appear in all it's glory.
BST
Roger Estep
March 14, 2012
Arnold Classic Strongman 2012
This year I took part in my first Arnold Classic Strongman. I had a month to prepare and due to personal issues I was far from performing at my peak. However, I made a deal with myself that I would enjoy the experience and give my all and, if invited again, be better for the experience.
After a long trip that took me from Birmingham to Columbus via Amsterdam and Detroit, I was in the town which has become known for the huge fitness expo organised by Jim Lorimer and the great man himself, Arnold Schwarzenegger. The great thing about this type of contest is the people you meet. I had the pleasure of meeting the legendary body building guru Charles Glass. We arrived at the same time and jumped in a cab together as we were both staying at the same hotel. Charles was there to help former Mr Olympia; Dexter Jackson.
After checking in I went up to my room and just got some room service and relaxed before a good night’s sleep.
The next morning I went down for breakfast and met Terry Todd - the organiser of the strongman event at the festival. We had no schedule until the evening so I just had a wander into town to get lunch and then relaxed for the rest of the day. In the evening we had an athlete’s meeting at the hotel where we drew numbers for our start positions. I got Number 1. You never want to go first but it is what it is and you just have to get on and do your best. We also went through the rules and a few other bits of admin. After this we headed to the Convention Centre and had a meeting with Arnold who welcomed us to the event and showed his knowledge of strength and the Iron world. I got the impression he is genuinely interested in seeing the huge freaks that we call strongmen! After this we had the chance to see the equipment and get measured up for the log - The Austrian Oak, perhaps a tongue in cheek reference to Arnie’s nickname in his bodybuilding days? This bit of kit looked beautiful, a laser-cut 208kg (440lb) wooden log made by Steve Slater.
Competition Time – Day 1 (2 events)
Shouldering Appollon’ Wheels
A 208kg axle clean for reps. (Or the 177kg if you can’t get a rep with the heavy Axle - 1 with the heavy beats any amount with the light.)
Of the 5 events at this years contest this was the one I thought didn't belong - and as my training for this event had gone badly due to a pinching on the left side of my lower back I was a little worried. Just the week before I bombed a 150kg clean due to pain and the most I had hit in training was 177kg for 1. But as I have cleaned more in a contest I decided to give the heavy axle a shot. Warm ups felt ok and I managed a good rep with the lighter axle back stage, so I got myself focused for doing the heavy weight on stage. Going first is a little daunting, especially as this was the first time since I started strongman that I was questioning if I could lift the weights…
So I step up and David Webster gives the whistle to begin. As I knew I was really after only one rep I didn't rush. I pulled the weight up to my belly, put all my effort into the continental clean and fought hard at the top to turn my wrists for a good rep. Amazingly this rep didn't feel too bad so I took a moment and decided to try again. This time however the weight felt so much heavier. I think the weight landing on my chest the first time knocked the wind out of me and back at the hotel I saw the marks to prove it! I tried a few more times but it just felt heavier each time and left the stage happy to get 1 rep. My 1 rep placed me in joint 7th with Terry Hollands. The winner of this event with 4 reps was the big man from Lithuania - Zydrunas Savickcas.
The Circus Dumbbell
116kg Circus Dumbbell for reps.
A few years back they used the 78kg Thomas Inch dumbbell which was hard, now they are using 116kg. This sport just gets more and more insane. I only had 2 workouts on the dumbbell before the Arnold's, the first went badly but the second was much more pleasing. I have done 118kg in the past so I felt I was good for one 1 rep at least. Warm ups with the 93kg dumbbell went well and the size of the handle didn't seem to bother me. When I was up to lift, I cleaned the weight but it was slightly off position on my shoulder and I had a bad attempt. I rested for a few seconds then went again, this time it felt good on my shoulder. I drove hard with the legs and the weight went up almost to lockout. I tried to fight with it and press it out, but Magnus ver Magnusson didn't give me the good lift. No complaints from me, some may have given it, but it wasn't fixed and Magnus was very fair with the judging this year. I just wasn't strong enough this time. The top 3 performances on this event were by the Americans, Poundstone with 4, Shaw with 5 and the awesome Mike Jenkins with 7 reps.
So after day 1 I was in 9th place. Not where I wanted to be, but with 3 events left there was lots to fight for.
Day 2 (3 events)
The Deadlift
Event 3 of the contest was the Hummer Tyre Deadlift.
It has been a classic of this contest and we have seen more and more lifted by the guys almost every year. This is a 14 foot long bar that uses hummer tyres instead of traditional plates, as well as standard weights for smaller increases in weight. I had been talking to Mark Felix about this event and he told me to open heavy. I was a little worried as I pull very explosively and a few people had warned against that as the bar can flex and whip so I opened with a very easy 380kg, Mark was right. So for the 2nd lift I went for 430kg which went up well. I decided for my last attempt to try 450kg to improve on a few guys 2nd attempts and hope they went too heavy on their third lift. It worked out well as the lift was comfortable. I felt I had more in the tank but you only get 3 lifts in this contest. I took it as learning point for next year though. As for most years now Zydrunas broke the world record with a crazy lift of 506kg and only on his 2nd lift.
The Austrian Oak
This event involved lifting ether the 208kg log or the 175kg log from a rack for as many reps as possible. 1 rep with the big log beats any number with the small.
Training for this event, like the axle, had not been going well. I had been getting the pinching in the back and knew I had no chance of the bigger log so I decided to skip it and just focus on the 175kg log. First up on the big log was the monster from Iceland - Hafthor. At 23 and 200+kg he is a monster of a man and has made some crazy improvements over the last 2 years, but the big log was too much this time, Next Brian Shaw and Poundstone gave it a good shot, but it was starting to seem like the weight would be too much for anyone, especially after the Olympic lifter Koklyaev couldn’t do it, although he did get close. Next came the man everyone though would be the one to lift this beast of a log. Zydrunas has almost every World Record in overhead lifting and he has the current max log from the floor of 215kg, so when he failed his first attempt the organisers looked worried. But Z wasn't finished. He came back and on his 2nd attempt made a good lift, was it going to be another record for the Lithuanian beast or could the ever improving Mike Jenkins shock Z into 2nd place? Mike walked up to the log looking confidant that he could do it, he stepped under and lifted it from the rack to his shoulders, then with a very snappy leg drive and solid press he pressed the log like it was a warm up weight, no stalling or fighting. Could he get 2 reps and beat the Big Z on the log? Damn right he could! The 2nd rep was a little tougher but I think if he needed it there was a 3rd. I look forward to Mike and Z going head to head on a log for max in future competitions.
After these beasts had their turns I managed 2 reps with the lighter log. It wasn’t the weight I wanted to be pressing but I was happy and I know there is more to come.
The Timber Carry
The final event was the frame carry up the ramp - 400kg, no straps.
I knew if there was one event I could do well at it would be this one. Although I wasn't fighting for the win I felt I needed to prove I was a worthy addition to the line up and could still move up and fight for the prize money. I was just a little worried about the ramp as I had never done a farmers walk or frame carry uphill. It didn't seem to bother me though and I went up the ramp in 7.91 seconds. A world record for the moment! But we still had the top boys to come. First up was Mike Jenkins who, as at World’s Strongest Man 2011, beat me on the frame again with a time of 7.5 seconds. Next was Poundstone and although he hadn't won an event so far he was still fighting for first place, a win in this event and he would take the title. Derek flew up the ramp in a time just a fraction slower than Mike - 7.6 seconds. I could see this hurt Derek but for a man that a year ago had his second serious back injury I would be holding my head high and very proud of myself. Also still in contention were Brian Shaw and Zydrunas. Brian was up first and looked to be on for a fast time but just before the line he further damaged the bicep he tore at the Appollon’s Wheels and that put an end to this years challenge for the current WSM. I'm sure Brian will recover fast and be stronger than ever by WSM 2012. So the only man left to stop Mike Jenkins winning was the 6 times winner of the Arnold Classic and in most peoples eyes the greatest strongman ever - Zydrunas Saviscas. The frame has been hit and miss for the Big Z and this time it was a miss, he was unable to finish, giving Mike Jenkins the title of 2012 Arnold Classic Champion.
I have to say Mike deserved this, not only is he a great guy, he is also a smart and hard trainer. I have picked up tips from him that I feel will improve my pressing. Well done Mike!!!
I think this line up could be the strongest line up the Arnold's had ever seen, every one of these men deserves respect and right now the competition in strongman is getting tougher and tougher.
So after the last event I had moved up to 7th place. It's not a position I like to be in but I was satisfied and feel that if I had the honour of being invited again the experience will help me next time. I enjoyed the Contest but now its time to move on and focus on Europe's Strongest Man and the WSM.
Keep coming back to see how my training for those events is going.
Stay Strong
Laurence Shahlaei
BST
March 12, 2012
Welsh Stone Lifting
Last week David and Elizabeth Horne invited me along to their family holiday in North Wales. One of the main reasons for the holiday was to attempt to lift two of the historical Stones of Strength recently rediscovered by strength athlete Roger Davis. Thanks to Roger other strength fans can tavel to Wales and attempt to lift these great stones.
Criccieth
The Criccieth Stone weighs 177.5kg/390.5lbs when dry. With the Welsh rain I'm sure it's up over 400lbs! Anyway, we had a semi dry day to attempt the lift.
The day before David and I had driven up to Criccieth to check out the stone which was just up the road from Porthmadog where we were staying in a picturesque welsh cottage. It was bigger than I expected, very smooth with just one obivous hand hold. Both of us looked at it differently and decided on different ways to attmept the stone. David opted for a similar approach to the sturdy welsh lads that had already put air between the earth and this historic stone, where as I went for a more traditional 'atlas stone style'.
The mighty Criccieth Stone awaits!
The next day arrived dry and relatively warm. There was a heavy dew and light rain in the air. Pretty damned good for North Wales!
Nick, Reuben, David and Reuben's father discuss various ways of lifting of the stone
David was all fired up and went first. After several efforts he lifted the stone off the ground for a split second for a thumbs up from Trevor Ray the keeper of the stone at the Criccieth Memorial Hall. David would return for another fine lift.
David Horne lifting the Criccieth Stone
Next up was Reuben Hughes who had already lifted the stone with his brother Dafydd. Reuben has enormous hands like his father who was in attendance and had lifted the stone himself in his 20's.
Reuben's unique style had him literally cradle the stone by clasping his hands together and wrapping his long arms around the bulk of the stone. Bent over in the most extreme stiff legged postion he then hoisted the stone clear of the ground and held it there for some time. Very impressive for a relatively lightweight man of around 13-14 stones (185-200lbs).
Reuben Hughes lifting the stone in his unique 'cradling' style
I then took off all my coats and jumpers and prepared to lift. I'd seen Reuben and David's lifts and decided that I would try a similar method before I went for what I felt was a more pure way of lifting the stone. I propped the stone up and studied it in before settling on a way I felt would be right for me. Then I bent over and let the stone almost fall into my arms. Once it settled I heaved and it came off the floor and before I knew it I was attempting to lap it. I got the stone up onto my knees but I had it the wrong way around to attempt to stand up with it. As it was I don't think I had the strength to take the stone any higher.
Reuben then stepped up again and in the same style lifted it. Then with much encouragement David went again, this time lifting the stone nice and high in fine style. I went again and lifted it but couldn't quite get it to my lap although it had felt more comfortable.
Reuben's father then asked me if I was going to attempt it the harder way and it was really his encouragement and obvious delight at seeing so many successful attempts that made me have a solid go at it.
I moved the stone around and settled on what i felt might be the best lifting position. David and I had discussed this way and we both felt it was going to be really hard to hang onto because although there was a nice hand hold on one side, on the other there was nothing, just smooth, wide rounded stone. I did however find the tiniest of grooves which reminded me of my rock climbing days. For those that have climbed it felt like just enough of an indentation in the rock to get just that bit more purchase. I chalked this section up and made an attempt. It slipped from my grip. Then remembering our conversation the night before I got a little more mentally psyched and concentrated on the right hand where the slippiest part of the stone was and pulled hard on that side first. To everyone's delight the stone came up nice and high! This was by far my most pleasing lift. Of course, the rules are to just lift the stone from the ground anyway. There's no extra points or accolades for lifting it like this. Just a personal challenge but I was really happy to have lifted it the hardest way.
Nick lifting the Criccieth Stone
After our lifts we chatted to everyone and signed the Criccieth Stone book to log our achievements. David and I are the first Englishmen to have lifted this great stone.
I feel that this stone is a challenge to even the biggest and strongest of men. No tacky being allowed will stop many of the world's finest stone lifters and to actually stand with this will take more back strength than any of us possessed. I wish you all the best if you attempt this historic feat.
Thank you to Trever Ray for officiating the lift and for setting up the event for us.
Ysbyty Ifan Stone
David had strained his back lifting the Criccieth stone and I was already carrying an injury from over zealous training the week before. We were both glad of the days rest in between the Criccieth and our next challenge, the Ysbyty Ifan Stone.
This was going to perhaps even more of an adventure to just find the stone! We drove out into the midst of North Wales and then David made a phone call which got us to a set of farm cottages. Asking for more directions we went deeper into the valleys and eventually arrived at another farm where we were greeted by Gwyn and his workers and cups of tea and cake! Reuben had stopped in to attempt the stone too so the trio of lifters was reunited.
The stone had laid on Gwyn's land for centuries and he told us that the villages around the land would come each year to test themselves on this stone of strength. All 9 of us clambered into Gwyn's pickup truck and we set off further into the highlands. We must have gone through 4 or 5 gates before Gwyn went completely off road and we eventually saw the stone resting where it had been most of it's existence.
At around 300lbs/140kg it's not a massive stone but it is quite awkward to lift. It had an inscription which none of us could make out except the number 1869 as I recall.
It was again dry for us but cold and windy on the hills. Since David and Reuben had gone first before I stepped up and began to size up the stone. All would be stone lifters should think about this before attemtping to lift a large stone. Flip the stone over, put your hands on it, get a feel of where the weight lies in the stone before actually trying to lift it. Like the Criccieth Stone all three of us lifted this stone differently.
Eventually I settled on the best way for me to lift it. I dropped down deep and cupped the stone in my elbows like a deep zercher position or how a strongman would hold a Conan's Wheel. A quick heave and the stone came up and then I repositioned the stone by bending my knees and 'popping' the stone up higher onto my chest. This was I found out a mistake. It felt comfortable and i felt I could walk with it and possibly shoulder it. I placed the stone back to the floor and immediately felt pain in both my arms. I'd strained them severely with the pop to get the stone higher. I obviously wasn't warm enough and I'd injured myself and made a wise decision to finish there. I'd lifted it but that would be all for me today.
David stepped up and in a similar fashion lifted the stone comfortably. David was not finished though.
In between Reuben again with his familiar cupping method lfited the stone and on one occasion made a fine attempt at shouldering the stone. That man has some endurance as he held the stone in his arms for ages!
Reuben nonchalantly lifting the Ysbyty Ifan Stone
David decided he was going to walk with the stone. This is something we had discussed and I felt 20 metres or 60ft was possible. David picked a nice bush to aim for. He comfortably hoisted the stone up and then set off. He easily reached the bush and made it half way back, collapsing in a heap, spent but elated with such a fine effort. He had walked a huge 62ft with this 300lbs stone. At 49 years of age David proves again and again that age is no barrier to achieving success in strength feats such as this.
Gwyn quite rightly wanted the stone put back into it's orginal resting place. With my arms in bits and Reuben out of energy it was left to David and Tom to flip the stone back. Tom did attempt the stone but he will have to wait for another day as the stone didn't quite budge this time.
We thank Gwyn for allowing us to lift this most impressive piece of Welsh history.
Conclusion
I had a great time in North Wales. I found the Welsh to be really friendly and genuinely pleased to see us attempt and successfully lift their Stones of Strength.
I want to thank David, Elizabeth, Lucy, Sally, Judy and Sheila for their hospitality and for inviting me on their family holiday.
As with everything in life, experiencing such things with great friends can remind you that the best things in life are free.
BST
February 26, 2012
February 22, 2012
February 16, 2012
February 06, 2012
The Good Guys
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