New British and European record 2 hand pinches

Both Laurence Shahlaei and I pulled 117.5-kilos. I get the record as I pulled first.

Rolling Thunder at Bodypower

I'm in discussion with Denny Felix (wife of WSM competitor Mark) about arranging a Rolling Thunder competition at Bodypower (at the NEC). There's a few ideas on the table. More when we have it sorted.

4th and final leg of the WSH tomorrow

Tomorrow finds Laurence Shahlaei and myself on a jolly down to Stafford to join most of the rest of the motley UK crew for the last WSH leg.

David Horne's ever creative mind put together the idea of reforming what old school all-round lifters used to call 'postal leagues'. Only with the World's Strongest Hands it was taken world wide. With around 10 venues based in Europe, the UK and the USA combined with a standardized set of equipment (each venue/promoter received an identical set) and a limit of just three tests (some venues added addtional ones but these do not count towards the main scores) you had a good formula.

The three tests are: 2 hand pinch (using a Eurp pinch), David Horne Wrist Developer and the Vulcan Gripper. Tomorrow, both here in the UK and also in the US there's a very good chance that 1 of at least 6 or 7 athletes may have peaked just in time for a world record on the first event.

My last days training of any kind was Tuesday and Monday had me doing my last grip workout. Both yesterday and today have seen my lower back spasm. This is either from previous over work or the inactivity/resting up. A good nights sleep and I hope to put together a good enough performance to place first in the last leg. I say that with an apparently on-form David Horne and an ever improving Nick McKinless threatening to upset me. That's without ignoring the potential for Adam, Aaron or Jedd in the US to put together three decent sets of numbers.

As it stands I think we're looking at our most competitive leg to date. There are enough athletes with a potential to pull over 110-kilos that we can claim never to have seen so many lifts of that caliber in one day. The DHWD will probably need to be a level 10 or better to keep in the scores and Paul Knight, David and myself all have the potential for a level 21 on the Vulcan.

It's gonna be interesting.

British... best at grip??

In David Horne's recent and almost finished World's Strongest Hand series (the last leg is on Nov 13th) the Brit's have dominated. With the exception of Aaron C in leg 1 the top three has been Nick McKinless, David Horne and or myself. I'm guessing, regardless of positions, it'll be much the same in the final leg. One might argue that many of the top 10 on down are, or were, unfamiliar with the equipment and or the events. But David sent out the gear some months back, the rules are well known and so on.

So the question is... what do we have here that makes us different? The main advantage is, if nothing else, experience. David has well over 10 years plus, Nick not far off David's and I'm just behind. The other singular aspect is probably an obsessive level of determination. Although others may see us as fortunate freaks of hand strength (and in Nick's case just a good all round athlete) it misses out on the sheer grit and effort put in.

If you look at those just behind us you'll see a similar story. Indeed, it could easily be argued that with another 6 months or a year they will equal what we are doing now. In time... all records, efforts and victories will be beaten.

But not, as per the line in Gladiator, today.

What I did this weekend

Freeweights area

HARTS STRENGTH AND FITNESS GYM OPENING

Yesterday, 2^nd October 2010, my services were required by Chris and Gemma Hart to act as the star turn (as it were) on the day of the official opening of their new gym. I’d worked with Iharts (the supplement side of the business) back at Bodypower earlier this year. I must have made a good enough impression because they asked me to do my ‘thang’ again.

So I made my way up Friday evening and apart from the ‘no-show’ pickup at Chesterfield station (Mobster no like, Mobster mutter much) it was golden. On arrival at the gym it was easy to see that 95% of what was needed to be done had been done but in spite of a too many late, late nights (1 and 2am finishes) it was, for them, going to be another long one. Shelves would be stacked, surfaces polished and much sweeping up of the work dust from drilling was needed. I crashed at their place around midnight but Chris, Gemma and much of the crew were not done until 2am. However, I did get the tour and could see a huge effort had been made.

The building had been a former Victorian age school block and the base refurbishment work had been done before the Hart’s decided it would make an awesome gym space. Not only do they have a proper slick looking reception area but also there’s a juice bar cum supplements shop, a separate women’s training and weights area, aerobics studio, cardio suite and a great deal more. Once working I spent most of my time in the gym machines and free-weights space front (the focus as it is in most clubs) which had dumbbells to about 140lbs, enough plates inc some 25-kilos ones and an assortment of goodies sufficient to give most a great workout. If you get a chance pop in do the door and give it a go.

Saturday found us back in doing some last minute bits and bobs with the 10am ‘big show’ looming. One idea of Chris’s, which saw me with a very small pen-knife furiously cutting a scissor shape void out of an Argos brochure was that he’d do the ‘thanks for coming’ speech to the assembled throng, ask for the scissors to cut the ribbon and turn to me and say ‘Mobby’ and I’d go ‘raarrggghhh’ rip the book in half and out they popped. Good grief it worked!! So they 30-50 or so waiting gave us a round of applause and open she was!

Obviously the crew set to work welcoming everyone, giving tours and so on. With cake, snacks and drinks on hand for the day they were kept fed and watered. For my part I set up some toys to play with. I’d brought down my old and stiff Rolling Thunder handle, clip and pin. Added was a pair of Fat Gripz, a talking grip tester and I’d planned on doing some heavy ass one hand deadlifts. Around 11-1130 or so I did my first show working up to a 180-kilo one-hand Deadlift hook grip style. Not too sniffy considering I’d done nothing for it in months. I made sure, when not on show, to say hi and chat with people. Throughout the day I’d dig out the grip testers and get all and sundry to compete against each other to see who could do what. It was and is an easy way, without chalk or other specialized equipment to have friendly goes with no real risk of harm etc. Plus they could see how close to me they got.

Snacking on cake and much caffeine to keep me going all day long the grip tester was handed around. I’d affixed one of the fat grips to a 140+ pounds dumbbell and while many of the lads could pick up the bell sans handle with it… that was not happening. I, of course, did it with thumb over and thumbless and with either hand. I took as many opportunities as possible to show how squeezing or gripping the handles hard on exercises helps with a greater contraction. Thus, in ‘selling grip’ I’d demonstrate the usefulness of a little hand strength training.

But, as you’d imagine, me showing off was the entertainment. At the mid way through session the Rolling Thunder handle (my old stiffer one) was dug out and a challenge match of sorts was on. With, as is the norm, a few guys hanging in at around 60-75-kilos or so we ended up with one of the taller lads pulling a hard earned 95-kilos load. I then come back in and, again with either hand, pull it – but for 3 reps! I then, after a very quick breather, got one of the guys to bang another 20kg disc for a 115-kilo plus set up total and pulled that. I decided that a 170-kilo lift on the one hand Deadlift – hook grip as before – would suffice this time around but intended saving the biggest pull for the last run around. With the crowds starting to thin towards the end of the day I set a 4pm or so dealine for the last big effort.

Having chatted with some regulars as well as would be new members (lots of fun) and watching the fit girls in the cardio room I told Chris etc that I’d do the big pull. I knew he’d been busy with clients etc early on. I also knew that he’d not seen what I could do with the heavy free weights as we’d been limited to what we could use at the NEC/Bodypower gig. As I’d mentioned to one group during the day, big crowd displays suit lifting of objects over a bar and weights. While most gym users will appreciate what a bar and discs weighs not all of the public or uneducated will. Anyway, I ran through a quick blaster session of yet another Argos catalog (the last one left), the thick handled dumbbell pull and then banged my way through warm-up sets on the barbell. So no bar for reps, 60-kilos, 100-kilos, 140-kilos all fell quite quickly. I took another breather and asked for 200kg. On walking back I noticed that it was 5 wheels a side, which is 220!! Ahem gents can you make those outer discs 10kg plates and thus 200 rather than try and kill me.

Now it’s been some time, using a proper straight bar (it could have spun a little more freely), having pulled 2 biggish weights and lifted, squeezed and gripped through the day I now had the pressure of needing to pull and put on a show. As one lad said after ‘I thought it was only going to come up and inch or two’. But chalk, belt and pride play their place and so with a real gut busting effort I managed 200-kilos above the knees to a nice round of applause and me feeling a little giddy. I’m fairly certain that I had nothing left to give so thank goodness we were done.

The day ended with a very welcome beer or two and some nice thanks. I may have got back to Gloucester at 10pm on a Saturday night when my usual preference would have been feet up and face buried in an ice-cream tub but it was, as it always is, a hell of an enjoyable experience. I’m hoping to do some grip/sports performance seminars back in the gym towards the end of January. Watch this space!

World's Strongest Hands series - leg 2

I won. Another, relative to what I have done and can do, off day on the pinch still saw me place 2nd on that lift. Followed by a 3 way tie for 1st on the Wrist Developer (I may not like it but I seem ok at it) and a tied 2nd on the Vulcan was enough over all to secure me a first place. Leg three is in about 5 weeks time and I already made plans on what I'd like to do on that day - enough again across the board rather than out and out wins. We'll see.

Andy Bolton competing in grip competition... true!

Pic of H, Andy and myself from 2008 (?) when he came to the yard for some grip training advice from Paul Savage and myself.

Yep, I can barely believe it myself but Andy contacted me via facebook this week and asked for a date to compete in a grip competition. So... he'll be here on December the 18th for our annual Whey Power Challenge and I've made sure the two handed pinch is the grip event. He's done a very nice number (later, later) which was done around the same time as his 1008lb deadlift. Make of that what you will.

World's Strongest Hands - leg 1 results

This past Saturday (14th) saw leg 1 of the WSH four legged event. You can see the results HERE

I managed 2nd out of 59 athletes - not too bad considering it was only 2 weeks after the Euro competition

David Horne's - Worlds Strongest Hands

Today's the day. Who will, time differences allowed, be the winner of the first of four series events? I fancy I'll do ok on the first two (2HP and Vulcan) but not so well on the reverse DH Wrist Developer. If my hands feel ok, as I have been saying this week, I'll also take a crack at what seems to me to be a low 305lbs 2" V-Bar record.

As per a post elsewhere: for whom does the bell toll?

One to wet the tastebuds

While I wait for my man G to work out how I can add lots of grip and 'me' related articles to www.stevegardener.com here's one to show you what I intend adding to the site.

WHY TRAIN GRIP?

Ok, some advice from a grip guy – one who specializes in grip. Are you ready? Perhaps you’ll be persuaded to add 20 or so minutes grip work into your current training program. Andy Bolton, the greatest deadlifter of all time (current WR 1008lbs) did as does Laurence Shahlaei, WSM finalist.

Lets start with whom I am and some brief info on what I’ve thus far managed to achieve: My name is Steve Gardener and I am the 4x British Grip Champion (06,08 09 and the current champ in 2010). I am also a 2x European Grip champion and the only one to have successfully defended his title with a 2008 and 2010 win. I have, thus far, closed the toughest gripper in competition (rated using what is called a ‘red neck gripper calibrator’) being a Ironmind CoC 4 rated at 207lbs. I’ve the British record for 2 hand pinching (placing me No 3 in the world rankings) with a 115.5-kilo effort. I could carry on – sufficient to say I ‘know grip’.

Now onwards – I often train not only at my own very basic no frills hardcore old school (all spit and no sawdust) facility but also at a local gym. I’m often asked by newbies there and occasionally online why they should train grip. So here are a few reasons to illustrate why you should be gripping your way around the gym.

Lose the straps – too, too many people that use the gym use wrist straps to support their grip. They argue that their grip gives out on many, many pulling movements. Be that a Deadlift (very common), most forms of rowing and lat pull-downs/chins.

Monstrous forearms - Unless where you live is sunny all year round the reality will be that for SOME of the year you’ll be seen in t-shirts and only will that become a vest or better, no vest, in the hottest times of year. During the times when you can wear a t-shirt the forearms will be the only actual muscle on display. Sure you may fill out the shirt well but no on can actually see a thing other than the shape. Me? I look like Popeye and 90% of people can see that I work out. It’s not just the swagger and being well in excess of 280lbs most of the time it’s the meat between my elbow and wrist.

Greater reps / Better muscle contraction – see also greater strength. This works both ways so I’ll merely copy and paste this passage for both. It’s based on actual science. Now bear with me: it goes thus. In tests done some time ago lifters were asked to squeeze as they lifted (I’m sure someone like me was cajoling them through a set or maximum effort). When I’ve illustrated this I get the lifter to do an open handed set (thumbless is ideal) say on a bench press type machine. Then one set with a light ‘just there’ grip. Finally a set where they squeeze like they intend leaving grooves in the handles where their fingers sat. I get them to squeeze with the fingertips, thumb, palm, the full monty and HARD ALL the way through. Is it easy? Is it hell! The forearm burns. But here’s the thing and this, as before, proved in scientific tests, MORE MUSCLE FIBRES ARE ACTIVATED. Now in a 1RM (1 rep max) that means typically 5% MORE WEIGHT can be pushed. And in a multi-rep set it means MORE REPS, which you know means more muscle fibres will be broken down and providing you rest enough you’ve stimulated more muscle growth.

Read that last part again – squeezing the bar hard makes you stronger and build more muscle. But it is hard work. So working the grip means you can squeeze hard without getting too tired too quickly.

Greater strength / Better muscle contraction – see also more reps. This works both ways so I’ll merely copy and paste this passage for both. It’s based on actual science. Now bear with me: it goes thus. In tests done some time ago lifters were asked to squeeze as they lifted (I’m sure someone like me was cajoling them through a set or maximum effort). When I’ve illustrated this I get the lifter to do an open handed set (thumbless is ideal) say on a bench press type machine. Then one set with a light ‘just there’ grip. Finally a set where they squeeze like they intend leaving grooves in the handles where their fingers sat. I get them to squeeze with the fingertips, thumb, palm, the full monty and HARD ALL the way through. Is it easy? Is it hell! The forearm burns. But here’s the thing and this, as before, proved in scientific tests, MORE MUSCLE FIBRES ARE ACTIVATED. Now in a 1RM (1 rep max) that means 5% MORE WEIGHT can be pushed. And in a multi-rep set it means MORE REPS, which you know means more muscle fibres will be broken down and providing you rest enough you’ve stimulated more muscle growth.

Read that last part again – squeezing the bar hard makes you stronger and build more muscle. But it is hard work. So working the grip means you can squeeze hard without getting too tired too quickly.

Day to day - Yep we’re on to that old jam jar lid. Whether it’s that or a screwdriver, holding onto your handlebars when out biking or any activity in normal outside the gym use working grip will mean you have the strength to do these activities without being too tired or weak. The clincher has been for many a ‘manly’ grip. I’ve written elsewhere about handshakes, be they the traditional version or soul brother/bro style the clench/shake still shows you to be strong and, as many a salesman and politician will tell you, trustworthy. Those who hassle you can know in a moment you might be more work than you look just based on that moment they shook your hand and looked you in the eye. A salesman in a car showroom might take you a little more seriously than he was going to you before. Me? I have to hold back from hurting people – yes really.

Now in future articles I’ll deal with specific ideas and suggestions for training. I tend towards looking at athletes to see where the weakness lies rather than something generic. I’ll also suggest how you can work out what sets and reps to use when making up your own routine.

In the meantime buy by Gripper e-book at www.gripperbook.com or contact me for some one to one online (and occasionally by appointment only personal training. Rates are reasonable.

Some photos from Leg 4 W.O.G super series...

Thanks to 'G' for putting these up on my personal site - click

W.O.G/BHSA Super Series Leg 2

Did ok. Tied for 1st with Loz here and 2nd overall by virtue of David Horne having a better days 2 hand pinching than Loz and I. We had success with 109.99kg and him 112 or so. All three of us attempted more than the current world record so that's a good sign. Loz beat me on the weaver (strapless is BRUTAL) and I pulled the most across both camps on the Rolling Thunder (I think I've only lost once in competition on that) with 107.9-kilos or around 240lbs'ish.

I've also just seen on facebook a guy who works for the company which makes equipment for the WSM (or at least the last one). I'll load some photos as and when he adds me as a buddy. Loving their axles and dumbbells.

Getting ready for Mighty Mitts

So it looks like no help will be forthcoming (other than the opportunity to be up on stage etc etc naturally) from the other side. So I booked my flight Friday and I have a very nice GB buddy sorting my accommodation/ride to and from/catering (what a nice man!!).

A bigger issue, probably bigger for me because I have higher costs coming the furthest, is seeing what I can do to try and earn some of the cash I'll have laid out back. With 10 guys lifting and only 4 cash prizes (there's no 2nd, 3rd etc and at best we get to split the 1st place $1000) there will be at least 6 guys, possibly less, out of pocket.

So the obvious thing to do is try and get support or sponsorship. MHP are sponsoring the event (ie: putting up the cash prizes) so obviously we wear MHP shirts on stage. If I win a single event I am just about up over what it'll cost me. probably by around $100.00 or about £60.00 but I am looking to see if I can either win some goodies on other challenges some of the companies there have or work with another company (promoting them, running a challenge) much as I am to be at the Bodypower event @ the NEC in May.

The first to show interest, at least from a promoting the grip world (an aim of all the grip guys including myself) is Dave Palumbo of RX Muscle / Species Nutrition. RX, of which I am member, is a 100,000+ members forum. With some great videos, online radio shows and more even an edited down to a few minutes video will be seen by 10's of thousands of potential new grip freaks. Plus, who knows, some might wanna buy a Gripper e-book.... sweet :D

I also had a call from Chris (www.iharts.com) yesterday regarding the how and why of the 2 shows (1 on the 22nd May and one the day after) on the main power stage. It's all moving along.

So why, or is it just me, do I feel a little 'off' today? Hmm...

New website

One of the nice kind people here in Gloucester sent me a mail to tell me (and I quote) 'I'm in a good mood so I'm making you a website'. Stuff is still being loaded and I've literally only just sent over the admin info for the domain name so give it a day or two to look ship shape etc.

But here's the domain to bookmark ready: www.stevegardener.com

Baring in mind I've not actually seen it, but provided some of the content, and know the guy that's doing it... it'll be full on LOL

The idea is to big up the grip freak side of me, while touching on other stuff I do, so while there's a focus on me as an athlete there'll be other stuff on it too.

New British single lift 2 hand pinch record

In spite of an awful bad back and what was a freezing cold day I finally managed to pull more than 115-kilos on the two hand pinch. Taking 106.7 as my opener and pulled it no sweat (NB all unscaled). I added 5-kilos (what I thought was 111.7) and again made it. I took my time and added another 5-kilos (taking weights off and adding heavier ones) to what on paper should have been 116.7-kilos or about 700 or so grammes more than the current world record (approx a pound). The lift was solid as a rock and I had time to give it the large, while holding the pin solidly against the bar required, to a nearby camera. I then emulated Jedd's recent WWE style tirade asking 'who's No 1??' and more. Ahh but the scales said 'not you, not yet'.

In spite of my weighing the weight 2 more times it came out at 115.5-kilos or 254.63lbs (first reading was as per 2 videos 115.8). Now that's a British single lift event record but a teeny weeny bit short of the WR. I checked the skin on my thumbs and felt good enough for another 4th and final attempt. So I asked for a 1/2-kilo disc to be added to each side taking the weight to 116.5-kilos or 256.83lbs but alas not enough steam. I managed a few inches but that was it. Dark video here (having loads of problems getting a lighter version up)

The closer I get the harder it gets

And so it was today... man what a hard workout. With less than 14 days to go to the 19th December 2009 Whey Power Challenge today was one of, I think, my last 3 chest 'n back workouts. These are testing times. I was in half a mind not to do it today but rest and go tomorrow. But decided the spacing of the final two workouts would be too close together so went today.

I worked to 155-kilos/341lbs for 8 reps on the wide grip lat pulldowns, 127.5kg/280.5lbs for 6 reps on the low cable row and to 182.5-kilos for 4 singles on the mind fuck that is my heavy bench. Brutal.

Who's the calibrated gripper daddy?

Me!! I had a PM via the Gripboard yesterday asking what the rating was on the 'hard 4', as it was described, at the Chad Woodall event. It was, I was told, 205lbs and the hardest closed in competition. I'd been added to the list with my 1st post event gripper rated at 194lbs and another at 199lbs. But the 205lbs clinches it for now.

2HP World Record

So I mention yesterday my intention to, if need be, crawl over the road to do my best to break the world record (David's 115-kilos effort) with a target of 117-kilos. Now David and I, both in posting and via a chat on MSN had talked about my idea of retiring from competition following the Euro's in August.

David said, quite truthfully, that I might find it difficult to give up the competition scene come the time. So it was a little amusing (deffo eyebrow raising) to see a declaration of his intent to, and I quote, ''If you break my record, I will take it back, and very quickly. My training lifts right now are very strong''. Now if David is, as he says, capable that's all well and good. But I've also been thinking of the idea that at some point one has to give up the idea of a record never being broken by anyone else.

With the rare exception most records end up being broken. It is the lot of a former record breaker to see someone come along and take your record from you. It is what it is. If David has it in him to do more, then great, the bar gets raised and those that follow have some more kilos they need to add to their bars in order to beat him. But at some point David, myself and any other wanna-be record holder will have to take it on the chin. Our records will fall.

World of Grip awards

So David Horne has posted up his World of Grip awards and put some suggestions of his own. I'm doing ok with a few votes. But some of the guys must think it's a 'who do you LOVE the most' comp cos they're putting up names of guys who asses I WHIPPED. I mean Paul Knight, who is a great easy going guy and a good gripper man - have no doubt, I whipped his butt but good. Gabriel Sum, again a guy and a good all rounder, but I won 4 of the 5 events last time we met and Sam Solomi beat him on the other. Now my German buddies might love him but did he beat me? No. So what the hell??

And one guy chose Jedd Johnson as his best newcomer for 2009. Jedd is probably the US's best pincher, number 3 as an all rounder in the US and has been helping to hold as well as compete in the US nationals since, what, 2004?? So a new comer?? What are ya - morons??

Only cos I can't vote for myself did I add Chad Woodall, Andrew Durniat and Gabriel Sum for my top 3 in 09. Otherwise it have been a toss up between Chad and I for the first 2 spots then Andy with Gabriel in 4th.

All this is without getting into those that forget which country some of the guys come from - clue Sam Solomi is from Devon, England ya numpty!!

What Steve did last night

Saturday

PM... as in 9.32pm or so. Just back from the 'Kingfishers Got Talent show' were I was a guest 'artiste' (on just before last years winner). Well what a shocker! It was amazingly professional. All 200 seats sold out, people standing down the sides, a full PA and professional lighting system... you get the picture. Combined with 3 local faces acting as Ozzy, Simon Cowell and Amanda Holden, 2 very good MC's and a little stage crew I was worried my 'put it together as you go along' plan was going to look absolutely rank. I need not have worried.

The 'talent' was very, very enjoyable. A great little rock band, a dance group, a Kate Bush impersonator, more dancers, more singers... all much better than whatever I'd imagined. I was due to go on before the youngster winner from last year (there was a youngsters winner and an adult winner) while the crowd voted for their favourite.

A quick word with the MC's about rolling the bell out and milking it as though it weighs a ton (was in fact a Baby Inch, a thick handled 53-kilo / 118lbs dumbbell), some background rock music and there help working the crowd... BOOM!! I rocked!!

I made sure to the get the crowd behind me with a 'wow, how good has it been thus far and you've all been great... don't let down cos I'll need your strength to get me through the act... he he' Baring in mind my back was aching even with painkillers right up to the walk on stage and then... nothing cos I was in the zone! I had the kids come to the front with a 'who wants a souvenir??!!' and bent a few nails to get them and the crowd going (usual ahhs for the kids he he), then broke (so much easier when the buzz and adrenalin is pumping) and tore 3 Argos Catalogs in twain. I then milked a one hand lift, either hand, of the dumbbell, then a clean pull to my chest and finally 'but only if you cheer loud enough' (much waving at crowd and me shouting like a stabbed bull 'C'MON!!!!!!!!!) I then pick it up, drop it and catch it in the same hand before it hits the ground, then switch hands (by throwing it across) and do the same with the left (also lets one side and the other of the audience see what you're doing). Huge cheer and me buzzing all night ha ha.

After wards I signed an autograph (on a portion of the catalog), bent loads more nails (inc one which made my palm bleed but that only made it seem harder - it also meant if I clapped the winners my hand got all bloody ha ha) and even posed for a photo or two with a special needs girl.

Gavin, one of the lads I coach, did me a huge favour of dropping off and picking up and taking back of the dumbbell etc. Cheers Gavin. All in all a good night and I think they liked it. As IFBB pro Lee Powell won it last year they must like zee muscle ha ha. Icing on the cake was a little gift back which include a bottle of Newcastle Brown which you know will not be touching the sides (as indeed the first Bitter already done did not ha ha). Pizza and Ben & Jerries will end the night nicely.