Friday, 31 July 2009

What makes a good power rack a good power rack

So, as I was just saying, I was going to write this when I got distracted. Another look at the Elite FTS site (here) and man... how many options. I've chosen the one featured because it shows more simply what I'll be talking about but there are two or three more models above this inc one with a mono-rack included. This particular baby is $1900++ but includes the bench.



Their site blurbs says '' Power Rack - R2 Combo Rack. This rack includes all the best features you can find in a power rack. These include: sumo base, 1 and 2 inch hole spacing, chin bar, band pegs on the top and bottom of rack, weight storage, band storage, extra J hooks, extra safety pins, 0-90 flat to incline bench and dip attachments.''

As much of that follows my thinking lets start with the:

Sumo base. Basically the bottom cross member is raised off the floor. This allows those, like myself, that squat sumo or dealift sumo to get their feet out a little more than the width of the rack. Some frames allow for this by designing a 'kink' in the support and others follow the Elite idea.

Hole spacing. A small thing (you could stand on or bench from plates or extra matting to make up the difference if holes are too far apart for some lifts) but on some racks the holes are three and even four inches apart. People that actually regularly use racks properly will know that on some movements it's handy having the holes close. Ditto a small guy uses different bar and hook positions to a bigger one. Note how the closer packed holes on the rack here are about where you'd bench.

Pegs More useful if you go down the resistance bands route. Now you don't have lift the frame up, or hook them under the bench/dumbbells/whathaveyou. You might not use them now but once you get serious they'll probably be something you want.

Weight storage. It depends on how much working room you have but if you have the double back upright option many racks offer then the added option of weight storage pegs means less crap on the floor and easier to grab weights to train with.

Extra J-hooks and safety bars. Trust me, if a set breaks you might as well not have a rack at all. At the very least a spare set will mean one set is being repaired and the rack is still usuable.

Add-ons. By no means needed, per se, but very handy just the same (esp for home gyms) are the additional chinning bar and dipping options.

Elite FTS - great article

Ok, so I am about to write a 'what makes a good power rack a good power rack' article when I spot this: How to open your own warehouse gym. Just the sort of thing I know I'll enjoy (esp part 2) so hopefully you will as well.

Liz Horne one hand pinch lift video

David Horne posted up a video on his site to go with the photo of a few days ago



But I liked this image that Neil 'Twig' Belcher put to show how he felt - it could be used with any proper heavy lifting

September issues of the magazines

Not quite yet August (lead times) but we already have some September issue previews for ya.


Flex (US edition). That's a Dave Henry cover (202 and under Mr O). Oh and I also saw this amazing Dennis James photo:


Ironman's Sept cover



Muscle & Fitness (the Dave Palumbo / Triple H feature looks cool)

World Games 2009 photos



Earlier this week we had the olympic lifting results. Now, from the same source there are some great powerlifting photos from the same games (sample above).


While I wait forever (so it seems) for contest results I checked out Muscular Developments site.

Erik Fankhouser: Leg Training video. Nice

GMV's clip of the week July 31st and more

2009 NABBA Britain Finals: Men – Prejudging & Show

Video

Wayne's hard news / write up of the finals

Rich Gaspari 1987 seminar preview

Thursday, 30 July 2009

Calendar updated some more

Yep, a bunch more events up to and including December '09 have been added (again thanks to Sugden Barbell's site). Sept 6th has 8 - yes 8 - events in one day. Take your pick!

Scroll down and see what's happening over the next few days.

Sam Solimi finally gets the Inch overhead

From youtube

Video

Ed Coan video montage

From 'Cricketfire' on MT via youtube
A very nice (even with the recorded from TV images) montage of Ed Coan's lifting over many years. Ass to the grass, shirt free and different bodyweights... it's all good. Deffo one of the best of all time.

Video

Wednesday, 29 July 2009

World Games 2009 weightlifting results

Mens

Womans

Dennis Wolf training vid

Bodybuilding
Fresh from Muscular Development is the following video:

Click Here

Loads more dates added

With thanks to the calendar on Sugden Barbell's site August is now over-flowing with events. I'll beef up September later.

In case you've missed it our calendar is at the bottom of every page. Just scroll down and it displays the next five events. Be they all in one day, over a week and so on. You've no excuses as for what to do - there's always an event to go see and support.

Tuesday, 28 July 2009

More results from the weekend

And here is todays news... bong, bong, bong...

Callender Highlander Challenge results

Slovenian Grand Prix (strongman) results

Liz Horne shows it ain't just the men




From Ironmind and World of Grip
Elizabeth Horne proves, once again, that she has a world class grip to the equal of many a man. Yes those are a pair of 20-kilo discs.

Grip Strength Finnish Open

From world of grip forum (also on Ironmind)

Grip Strength Finnish Open
Fitness EXPO 3.10.2009, Lahti, FINLAND
The 1st Finnish Open grip strength championship takes place in Lahti, Finland in october 3rd. This, to day biggest grip strength event in Europe takes place in Scandinavia´s biggest strength & fitness event, The Fitness EXPO.

The competition has four events, the first two are qualifiers. The promoter has picked up the most popular events with a lot of variety. They test static, dynamic and most of all maximal grip strength on single and two-arm events.The events are:
  • Rolling Thunder, at 11 am. An IronMind classic that tests everything on grip strength. Fingers, palm and forearm. Now with a new improved handle.
  • Europinch, at 11.30 am.This event is a pinch grip of max weight on an apparatus that is lifted to 42cm height. The effort is in your fingertips, literally.
  • Captains of Crush gripper, at 4 pm.The #1 gripper in the World needs no further introduction. The Rolls Royce of grippers is done by both hands and strictly under the rules, using the card.
  • Apollon´s Axle Deadlift, at 4.30 pm Apollon´s Axle is mostly known from strongman competitions but it is an exellent grip tool.

Qualifier: After the first two events, eight best go to finals.
Awards: This grip event has good prizes. The winner gets invited to Arnold Classic to prove his grip strength there, possibly on the expo stage in front of 10,000 people ! He also gets a one year sponsorship from a fast rising supplement company, ActivLab. The top 3 get prize money and beautiful swords plus a team spot on our national or international team including a bronze level sponsorship.We also host a challenge for women, any female competitor with significant grip strength can contact us.

Please note that Sakari is out of office august 19th till 28th. If you have any questions please send them in on time before august 15th and he answers them fast. All competitiors must sent their entries in till september 1st to:
SS Power OYSakari SelkäinahoMannilantie 2743100 SAARIJÄRVIFINLAND+011-505-354-106 sakke@voimaharjoitelu.fiinfo@sportkraft.net

Monday, 27 July 2009

Photos from the Primal Grip event

Everyones fave so far LOL
Kettlebell walk for distance

Paul Wood kicking ass on the v-bar

Photos by Loz "Lol" Owen

Essex's Strongest Man

Via SDF (added to calander as well)
Essex’s Strongest Man 2009

Date: Sunday 6th September 2009

Time: 12pm (competitors to sign in by 11am)

Venue: Harlow Town Park, Harlow, Essex.

Where is Harlow?: - Harlow is situated on the edge of the county of Essex bordering Hertfordshire, approximately 24 miles north east of London. Harlow is served by the M11 Jn 7 (to the south east of Harlow).

Surface: Grass

Tel: 07917 137 351

Entry Fee: £15.
Cheques made payable to 'V Martino'.

Fee & completed entry forms to be sent to: Body Active Gym Unit 12 Italstyle Buildings,Harlow Road, Sawbridgeworth, Herts, CM20 2HE

Events
  • 1) 130KG Log for reps (Clean & Press 90secs)
  • 2) 290KG Deadlift for Reps, regular height (No suits 90secs)
  • 3) Heavy Tyre (Most flips, Time limit: 90secs)
  • 4) 160kg Atlas stone (Reps over 4 ½ ft bar, Time limit: 90secs)
  • 5) Medley/Loading event.

Events/Weights subject to change.

  • 1st place £500.
  • 2nd £300,
  • 3rd £200
Trophies for top 3.

T-Shirts for all.

Crowds in excess of 25,000 as part of the Harlow Show. Yes that’s right 25,000!
Provisional list of competitors subject to return of entry form.
  • Simon Flint
  • Jimmy Marku
  • Mark Westaby
  • Dave Meer
  • Jay Hughes
  • Wayne
  • Laurence Shahlaei
  • Rob Frampton
  • Paul Carter
  • Tom Bebb

Englands u105's results

Results (from the World of Grip forum)
  • 1st - Paul Woods
  • 2nd - Paul Cater
  • 3rd - Simon Cowdrey
  • 4th - Owen Lewis (Wales)
  • 5th - Mark Clegg
  • 6th - (Joint) Harry Shahlaei and Stuart Hayes
  • 8th - Chris Jenkins
  • 9th - John Fortey
  • 10th - James Clayton
  • 11th - Ashley Vegas
  • 12th - Wayne Cowdrey

Andrew Cairney shoulders a 429lb stone

Nice video. The sound's distorted and as they said elsewhere it seems to slow down but what the hey... a 195-kilos or 429lbs stone being shouldered is still good.

Video here