BEYOND STRONG

some quick updates

My wife's knee is nearly back to normal, she was able to squat on it today, light but still progress is progress!  She is glad to be back to training, though not happy to be up at 530 am to do it!  LOL!  It is nice to train with her again and to see her working so hard.  She is very determined, motivated, and hard headed, kinda like her husband. ;)

My training is going well.  It is strange training for size and not focusing so much on strength.  I never really gave bodybuilding much of a chance, but damn, it ain't as easy as everyone says.  As a matter of fact, it is much harder then powerlifting!  Training hard with weights, cardio, and restricting calories...tough stuff.  So far so good.

Still training my grip.  I did a full 4 days last week and added some shot rotations in for hand health.  No real goals as far as grip goes, just trying to get a solid pair of strong hands on me again.  I have lost some hand strength for sure, but it seems to be coming back quickly with the little routine I have been using.  I am lucky enough to have access to a grip machine (similar to the G-Rex) and it has been working wonders, plus I can micro load which I believe is really important for strength.  The only thing I would like to do is re-certify some time on the #3.  When IM changed the rules, I pulled my name from the list because I didn't think it was fair to have a list full of guys who were allowed to set to 1" and a list of guys who basically no set the thing!  I still don't think it is fair, and I would like to do it right.  I wont focus on grippers, basically because I don't have any!  I do have a 2004 #3 and an IM card (that you can use to determine handle spread) and every couple weeks I am going to chalk up (after my rests days) and give it a go with the new rules.  I did this yesterday and I was very surprised at how far I took the handles down.  No time limit on this, just would like to do it some day.  No plans to buy any grippers, I will just continue using the grip machine and micro loading each week.

That is about it.  Oh, yeah, I am still sexy as ever.  Of course, that will never change.

-Rick

Deadliftin'

Despite being very busy recently I have still managed to lift regularly over the past few months even with a torn groin and adductor which is s-l-o-w-l-y getting better. A few weeks ago Mike Betty and myself decided to train with the BIG discs that the Whey acquired from Rolling Thunder World Record holder Laine Snook.

These discs weigh 90kg EACH (200lbs). To make the exercise a little more primevel we also use a solid smooth 2" bar or Axle. Below you can see me with 250kg/551lbs. That's 2x90kg plates, 2x20kg plates and the 30kg solid bar. Not bad considering the injury and my ongoing back problems.

250kg/551lbs Axle Deadlift

Having taken over 5 years off from regular deadlifting it's been really fantastic to be hitting 'deads' again. I began with a simple phase of lighter singles. Putting the weight down was the problem so I decided that I would lift the weight up and simply drop it...much to Steve's amusement (not!). After that I began doing heavy Farmer's pickups. This meant I was picking up big weights off the ground without compromising my back too much. I worked up to 180kg per hand off 4" blocks which came in at under knee height.

After that I began doing speed deadlifts one week and a maximum effort deadlift the next week. The ME exercise was alternated thus allowing me to recuperate even more. The speed work was also interesting as I began doing 'dive bomb' deadlift with an overhand grip. I haven't quite managed to master this technique but I like it and it certainly gets me to my sticking point quicker and with a chance to get through it more often. The lighter speed work has also allowed us to train smarter and really revise our technique. 

I am still a LONG way off being a great deadlifter but it's keep my back strong enough and at least in a reasonable strength range. The idea is to get back to 600lbs/272kg plus this year. If I can do that and be fast then we're doing ok.

Not only that, I should also mention that I probably won't be competing in the coming year. I will instead be focusing more on my stunt work and thus fitness, agility and conditioning are more important than maximal strength. However, I am an Iron guy at heart so rest assured, I'll still be lifting heavy for me year round!

Nick

Photo courtesy of Steve Gardner of The Whey Consortium

Change of life..

First off, excuse me for not blogging so much as of late. I am currently swamped in stuff that I have to prepare for my upcoming 7 week trip to Bali, in Indonesia.

I am finishing off my last year of school, and with that comes the possibility to design your own program to get some school credits, a whopping total of 15 credits..

So with having a girlfriend over there, I came up with the bright idea to go study in Bali to get my credits. I will do voluntary work, teaching young children aged 6-21 the basics of Word and Excel, and also set up a Community Development Program. This will be then awarded with the credits by my school back in Holland.

Visas must be arranged, trips to the consulate must be done, international driver lisence, packing, making arrangements with school, working also because I can't live on white rice alone, and many more stupid small things that eventually sum up to one big hassle where it's hard to keep a clear head.

So 7 weeks, 5 weeks of working at the WINS project, and then 2 weeks off with my girl/ fiancee/ wife.. (yes yes, soon to come more..very soon..)

BUT, the 15 credits is not all of what's needed to finish up my last year. There are more credits to be collected, and it comes in the shape and form of an internship. Now, the total period for that internship is 6-8 months, and how dumb would I be if after my 7 weeks in Bali, I would go and work in Holland whilst I could be doing the same thing in sunny Bali? Yes, very dumb.

So I am now in the process of getting my application to do the internship in Bali to be approved by the school board, and in two weeks I will get the answer and if it's a GO or a NO GO.. In case it's a no go, it's not too bad, although that would mean I have to stick around in Holland longer. If it is a GO, I will be in Bali for a looooooong period, and the internship will start in January, add up to that around 6-8 months..

Right now everything not 100% sure, but hopefully it will..

So that's what's keeping me busy at the moment, there isn't much need nor energy to train ATM..

-Theo

Where I have been, assholes, and LMFAO!

I have been MIA lately.  Those who are married, have kids, etc. will understand, those who don't and are selfish pricks WON'T.  My wife had her knee surgery and is doing well.  I took some time to take care of her, make sure she got back to normal, and help her around the house.  She is doing rehab and is back to work and is about 80% or so!  She still has a little pain, but she was able to start lifting upper body again so right now she is SORE all over!  LOL!

During my sabbatical, I noticed a lovely comment.  Of course, this jackass used a fake email and fake name.  I cannot understand physical weakness, but mental weakness is even more perplexing.  I take some time away from the blog and I get jackass comments.  Go figure.  These types of TROLLS couldn't lift my jock strap if I took a YEAR off, yet they come on here and ask me, "Do you ever finish anything?"  That got me thinking.  Do I ever finish anything?  I have 30 minutes before I have to leave for work so let's explore that, shall we?  I will start early:

-football, grades 4-12.  Had some small time college offers but wasn't interested.
-high school graduation, 4th in class.  Honor Society, academic classes (which means I didn't skate senior year)
-USAPL PA Junior record, deadlift, 198 class, 534.25 pounds at 190 bodyweight
-ADAU 242 Open raw deadlift record and squat record, 485 squat raw, 560 deadlift raw, 222 pounds, 6 MONTHS POST PACEMAKER IMPLANT
-College graduate, Magna Cum Laude, Exercise Physiology
-Certified Strength and Conditioning Specialist, NSCA
-#3 Captains of Crush certified
-50-pound blob lifter
-3-25s pinch one hand
-Mash Monster Level 1 certified
-Hosted BFGS, massively successful grip contest
-ADAU 242 raw deadlift record, 641 pounds at 236 bodyweight
-MD Strongest Man, 4th place, first strongman contest ever, weighed 198.
-Pittsburgh's Strongest Man, 3rd place at 230.
-Saxonburgh Strength Fest, NO WEIGHT CLASSES, 6th place, lightest guy at 230.  Tied pro DON POPE in the Hummer Deadlift for reps.
-1100-pound tire flip for 3
-360-pound atlas stone to platform
-300+ arm farmers for 20 yards
-800+ pound yoke 20 yards
-725 meet squat at 217
-750 gym squat at 217
-675 meet deadlift at 217
-700 gym deadlift at 217
-715 gym deadlift at 230
-425 gym bench press at 230
-Married for 5 years

That is a short list that I came up with in 4 minutes.  I never finish anything!  FUCK!  Why, why god, why????

We are out of the November meet.  The reasons behind it are MANY and it was a TEAM decision, not an individual one.  Plain and simple.  There are more meets coming up, 1 meet is 1 meet.  Other things took importance over it, so that is that.  We are thinking April. 

If you really care, or just want to be a fucking asshole, I am currently cutting weight and looking to come in at maybe 198.  Thinking of doing a raw meet sometime 08' and going for 700+ raw dead at 198.  Now you know.  I also started a lil' bit of grip work.  Nothing too serious, but I can still close a #3 and I haven't trained grip since 2004.  Crazy.  I never finish anything gaddammit!

I won't be updating this too much.  Now and again.  We continue to carry on, some of the Beyond Strong readers and awesome and I appreciate the pass by.  Most are troll assholes who have nothing better to do.  Here is a tip: GO LIFT.  At 198 I will still out total Mr. "You Never Finish Anything".  That will be satisfaction enough.

-Rick

 

 

Ross Enamait

Ross Enamait is one of those rare individuals that thinks a lot like me! I guarantee you that even if he wasn't selling his excellent books and showing people how to train properly that he'd be doing it alone in his garage gym and enjoying it just as much. Ross knows his stuff and Beyond Strong recommends Ross's ideas and books whole heartedly.

Nick

Here's a video of Ross in action...

Funny but not a good example!!!

The stupidity of some people is simply mind boggling. This was one of those internet scammers who got scammed back! Do not, I repeat, DO NOT try any of these stunts thinking that is what stunts is about. Stuntmen train for YEARS to become proficient in everything from falling, fighting, fighting, water sports, driving, martial arts and much, much more. Stuntmen are true all round athletes. This guy is NOT. Enjoy!

Nick

 

Off Season

I've not had an 'on season' this year due to injuries and work commitments but I am still looking forward to an off season of doing some different things. Lifting heavy all year is a recipe for injuries, over training and a lack of enthusiasm. If you're having trouble deciding what to do whether your a Powerlifter, Strongman, Olympic Lifter or whatever here's some ideas to take into consideration.

Bodyweight Training
Chins, pushups, handstand presses, bodyweight squats etc...make them harder by adding weight or bands. Chins with a band attached to a dumbell on the floor and then re-attached to your lifting belt make the exercise more demanding and more enjoyable.
Try pushups but with your feet and hands on different surfaces like a stability ball, medicine balls or simply put your feet against the wall.
Handstand presses will improve your overhead press without putting more pressure on your lower back. Bodyweight squats are great for improving flexibility and for conditioning. If you do MMA or other martial arts try the old Lion's Den test and shoot for 500. I've done it so beware - you will be sore!

Dragging
A dragging sled is an excellent way to get in a full body workout with just one piece of kit.
Upper body - presses, flys, tricep extensions, delt raises, rows, curls, arm over arm etc
Lower Body -  forwards drag, backwards drag, forward push, sideways with straps, backwards with straps, sprinting, lunging etc
There are endless variations so be inventive and enjoy.

HIT
High Intensity Training is not the evil crap workout many make it out to be. Doing a HIT workout once per week can give you an excellent conditioning workout whilst  still having your hands on the iron. Here's an example...

W-up with 1 or 2 sets of each exercise
Squat -  1x15
Press - 1x8
Chins - 1x8
Bench - 1x12
Rows - 1x12
Dips - 1x10
Curls - 1x10
Farmer's Walk - 1x100ft or to fail

If it doesn't drop you after one circuit do the whole thing again!

Mike shows you how

Bodybuilding
No I haven't gone crazy. A little bodybuilding can do strength based athletes the world of good. Instead of pounding out sets of 1-5 up the reps, use some BB techniques, pump up your arms and feel the pain in a different way. Believe me, BB isn't easy and the pump, although a big joke to most of us, is damn right painful! If you've never tried pre-exhaustion then give it a try. How about drop sets? Dogg Crapp? Supersets? It's not all bad you know.

Dorian shows you how it's done

Yoga/Pilates
Maybe I have gone crazy now. Seriously though, the best thing I have ever done for my back was Pilates. I utilize elements of Yoga and Pilates when I stretch these days and you will gain a ton from going to decent class in either or both. Strength athletes are notorious for not stretching (me included) so lose the ego and try a class with your wife or girlfriend. If you're single there's usually some pretty hot ladies there as well!

Shaf shows us how

There's a  million other things you could try in the off season so don't just change your routine, try something  different altogether.

Nick