Patrik, from Northern Sweden, e-mailed me yesterday to let me know that the European Powerlifting Championships are being broadcast live for our entertainment. From his e-mail:
Greetings from the North of Sweden and SAK (home of benching legends Fredrik Svensson and Marcus Hirvonen)!
You can view the European Powerlifting Championchips LIVE on the net! Just thought id bring it to your attention.
This day was filled with some of the most awesome lifts I have seen. Mia from Sweden did 145 kilos in the deadlift and 142.5 in the squat on a bodyweight of 46kilos!
It should play fine in VLC media player or Media Player Classic, some people seem to have trouble with the live stream in Windows Media Player though.
–Patrik
BTW, our small town Sundsvall has more elite-benchers in the making. Christoffer Ahlman just took a new Swedish record, benching 203 kilos at a bodyweight of 74 kilos (competing in the 75 kilo class)
These are IPF approved lifts, so only 1 ply shirts… :)
Note that Sweden is 7 hours ahead of Central Standard Time, therefore they are 6 hours ahead of EST.
Here is the lift Patrik mentions above:
We all remember that momentous moment in the movie Blood Sport where Chong Li sends Frank Dux’s friend, Ray Jackon, to the hospital on the second day of the highly secretive (and equally illegal) Kurmite:
As you can see, Dux has a front row seat to his friend Ray acting like a stupid American and trying to win the crowd only to find himself getting an Asian curb stomp from Chong Li moments later. On a similar note, Chong Li is probably one of the first Asians to ever have pecs, and he damn sure is the first one to discover how to use them.
Anyway, Dux’s friend, Kenneth Siu (on right) holds him back while Chong Li strips off the stereotypical Harley Davidson bandana and dangles it above Dux’s head. This isn’t in the official movie script, but I’m pretty sure Kenneth whispers ever so softly into Frank Dux’s ear, “No Frankie, you must live to fight another day…another day.”
And this was excellent advice. As you can see, Dux would end up fighting four times on the second day of the tournament. A non-sanctioned scuffle with Chong Li would have removed him from competition, and as my friend Brent always says, “This is competition!” (whatever that means).
You see, if Frank Dux had attacked Chong Li at this pivotal point, it not only would have ruined this classic 80’s fight movie, but it would have failed to teach the lesson of patience. There are times when the benefits do not outweigh the cost, and becoming aware of these moments is important for your short and long-term training career. If your body is in a weakened state, it is best not to train heavy and hard unnecessarily.
A few months ago, I did not heed the advice of Kenneth Siu. I traveled back into town on a Monday and attempted to go through my normal volume day on the Texas Method (5×5 squatting, and I think it was 430) on Tuesday. My back was very tired and weak from the constant sitting, and I pulled something at the bottom of a squat on the second set. I remember completing the rep, screaming through the excruciating pain (I wasn’t about to drop the 430 lbs on my spotters), and falling to a knee after racking it. I wasn’t able to squat for almost two months, and it put quite a damper in my training.
Now fast forward to last week. I went through a lengthy rehab process and am finally training without pain. The week before I squatted 495 for a triple, and 500 was on the agenda. However, my body didn’t feel up to snuff for Monday’s volume day. My immune system had some severe trouble with allergies (the crew at Amarillo may have noticed this at the first 70’s Big Workshop – I was being hit pretty hard that day but still tried to perform well enough), and my body didn’t feel recovered. I ended up taking the day off to prevent an injurous situation. I still wanted to get my intensity day in on Thursday for a few reasons, but mainly because it was the last day of the week my schedule would permit me to train. So on Tuesday I had a make shift volume day (ascending sets of five reps for four sets), and then came in on Thursday and completely annihilated 500 for a triple (I considered going for a fourth rep).
This story isn’t being told to tell you of my accomplishment, but instead about the mistake I made a few months ago. I hurt my back when I was in a vulnerable state. Having the “stick to the program or die” mentality can really hamper training, and it fucked mine up for a while. Life happens and you need to start learning how to adapt your program to these happenings so that you can continue getting stronger. You will have a much bigger payoff in the long run, just like Frank Dux.
Dux waited patiently for his chance. And he finally got it when he faced Chong Li in the final battle.
For those of you who don’t want to watch drawn out affair of Van Damme yelling and flexing, Dux eventually forces Chong Li to say matté to win the tournament, even when blinded (and throwing “90 degree punches”, as Brent says – see 3:07). I have it on good authority that this is the Asian word for “uncle”.
Me: So, is matté the Asian word for uncle?
Brent: I think so.
Me: QED
In any case, Dux decided to be patient and begin the fight his own terms. If I know my 80’s movies, his emotions would have gotten the best of him had he attacked Chong Li immediately after Ray Jackson headbutted Li’s foot. Dux’s dilemma is analogous to being improperly prepared for training because you are weak and not feeling your best. Trust me, you don’t want to go through a two month recovery period. Just be smart and patient in order to stay injury free, and this will yield more efficient strength gains. Learn from my mistake instead of yours. Most of all, learn from Frank Dux.
I got to the gym late today, so I didn’t realize Justin was out. Sorry.
Thanks to all who participated in the TSC. Thanks to Antigen for compiling results.
It was a good first outing. I’m pleased to report that all the guys pulled at least three wheels and most weighed in >200 (JasonR didn’t but kicked almost everyone’s ass anyway).
A special shout-out to the three ladies who competed. They deadlifted 225, 275, and 305, with Heidi adding 13 pullups and 100 snatches. Solid, solid performance.
This month is going to be the Total 225 Challenge. The format is simple:
* Squat 225 for max reps
* Bench 225 for max reps
* Deadlift 225 for max reps
Squats are full depth (crease of hip below top of knee). Bench presses must touch the chest then be locked out at the top. DLs should be done with iron if possible. You can touch and go, but NO BOUNCING (that’s you, crossfitters). DL stops when you let go of the bar or take more than 3 seconds between attempts. No straps.
This can be scaled if necessary. Women can do, I don’t know, 135? (Somebody suggest something here).
Males-in-training can do 185. But really, you need to get at least one damn rep with 2 plates per. It is your destiny.
I received the following e-mail from Heidi, one of the owners of Amarillo Strength and Conditioning (aka CrossFit Amarillo);
Justin,
<br/.
I just had to write you to report what has transpired at our gym in the few days following your 70s Big Workshop. Despite the fact that only a fraction of our athletes were in attendance, word spread like wildfire concerning the importance of strength training. Even though we preach this message to our athletes on a daily basis, I think it took someone else to walk in and bring some credibility to our rant. Anyhow, in the last two days we have had some deep discussion about strength training on our blog. Damn near every person at our gym (except for a handful) has decided to begin Starting Strength or your old WFAC CrossFit Program (we dub "S&C" – we always give you credit). Males and Females alike are finally starting to get it! I just wanted to let you know that your workshop was quite effective at informing folks about the importance of strength work, as well as, dispelling the myths associated with strength work. We would recommend that any gym would benefit from hosting a 70's Big Workshop.
Thanks again,
Heidi Coffman
CrossFit Amarillo
Amarillo Strength and Conditioning
www.amarillosc.com
If you live in the Amarillo area, I’d check out this gym. The members are all pals and the place had a great atmosphere. Quite a few of the coaches have also attended Mark Rippetoe’s Starting Strength Seminar, and that means they are quite learn-ed in this kind of stuff.
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My buddy Mike has been training for years by himself, whether it be when he was deployed to Afghanistan or when he was stationed in England. One thing is for sure; he did a lot of Kroc rows. He wanted to add to the grip discussion since he has pretty decent grips attached to his monkey arms. Bur first, here’s a little vid on what Kroc rows are all about:
We mentioned Kroc rows the other day, but I think they’re worth mentioning again. I always found the most benefit from doing one set to failure with straps. If you look at what Kroc does on his heaviest set, he is using straps, and going all out until there is nothing left. Is there a sufficient amount of body English? Yes. However the point here is to train until failure and increase the number of reps and/or weight every time you do them. Some might say the straps are counterproductive, and to them I pose this question; is being able to do a set of Kroc rows with 100 for a strict set of 8 sans straps more impressive and beneficial to your grip, or is a set of 125 for 15 reps? I guarantee that you won’t achieve the same amount of fatigue in your grip or forearms as you would doing the higher weight and reps.
I would say that Kroc rows would need to be programmed into your training at the end of your session when you aren’t pulling during the following 48 hours and it is preferable to have a few days of rest afterwards. A high intensity set of Kroc rows will be draining, but they are very beneficial to a stronger grip.
I also like to use the Captains of Crush grippers — I recently let Brent borrow these, and I am also interested to see how they help his predicament. First of all, using these grippers is not like sitting on your couch using the “grip tools” you find laying around most “fitness facilities.” These are the real deal. Don’t believe me? There are RECORD BOOKS for the two highest grippers. Using these grippers will definitely develop brutal crushing strength, and certainly assist in your ability to hang onto the bar during heavy pulls. When I started, I could close the trainer and the number 1. The number 2 was so hard for me initially I scoffed at it and focused on increasing my reps on the number 1. However, I eventually was able to close the number 2, and I could rep it out a few times. I believe these also took my grip strength to another level. Before using them I recall rack pulling in the low 500’s and having some grip issues after a couple reps. After using them for a few months I had no problem in the low 500’s, up until about 550-560. I was also told that my hand shake felt a lot more powerful. I think it would be generally agreed upon that someone who is 70’s Big undoubtedly should have an overpowering handshake.
I’ll be the first to admit that I don’t know something, and something that I don’t know a whole lot about is grip strength. However, I have a few pointers that may help you include it in your training.
Brent mentioned Chris’ impressive hook grip, but Chris is not the only person to implement a double overhand hook grip (DOHG).Brad Gillingham pulling 881 DOHGY style.
The ease of being able to hold onto a deadlift is dependent on your grip strength, but, as with all of lifting, it is dependent on your anthropometry as well. The anthropometry in question is the total hand size, palm size, and finger length. Larger hands will make deadlifting easier because the circumference of the bar is relatively smaller. On the other hand, smaller hands will make holding onto a bar more difficult because it is analogous to a larger handed man deadlifting with a fat bar (or at least a “fatter bar”). This is the same reason why women’s weightlifting bars are of a smaller circumference of men; they have smaller hands.
This is another reason why not everyone can implement the hook grip; they may not have the hand size to successfully do so. Chris is one of those guys who has some large hands (he calls them “his grips”), and for some reason his thumbs aren’t damaged by the hook grip (we’ll get to this later). Brent, on the other hand, is a 5’5” Korean who has hands like a child. If he is capable of DOHGing his max deadlift, which I don’t think he is, then he will have to work very hard towards that goal.
Total hand size is then broken down into two characteristics: palm size and finger size. Someone can have decently sized hands, but then have shorter fingers with large palms (this describes my hands). In contrast, someone can have very long fingers with a smaller palm area. I’m not sure if this poses a problem for holding onto a barbell – it would seem like it would be the ideal situation.
Now let’s say you have some decently sized hands and you still can’t make DOHG work. In this case, your thumbs probably hurt like a mofo when you try it. Well, as with most things, you’ll have to get adapted to it. Chris was an Olympic weightlifter before he got into powerlifting, so he was comfortable early on with the hook grip. When he trained his deadlift, he naturally used the DOHG. I would even surmise that he used it when he was weaker, and as he got stronger he continued using the DOHG. I know that in the time that I have coached him and trained with him his deadlift has gone from the mid 400’s for reps to the low to mid 600’s – all with a DOHG. This means that A) his hand size permitted him to use the DOHG and B) his DOHG strength adapted with his pulling strength.
But is the DOHG any more impressive than an alternated grip? I guess since the hands are both pronated it makes the rep look more awesome. But remember, the hook grip is used so that A) grip strength isn’t a factor in the lift and B) it allows the grip muscles (that cross the wrist while some also attach at the elbow) to relax and allow the wrist and elbow to pass through their ranges of motion more easily when doing the snatch or the clean. Since these muscles are not all contracting, it makes holding onto the bar easier. Regarding the deadlift, it also prevents any of the imbalances that can occur from having one forearm supinated (whether it be mechanical or anatomical problems). In other words, it makes the deadlift more efficient and safe, and this is why you should use it if you can. But does that mean it’s more impressive? I don’t know. It may be that Chris will need to switch to an alternated grip when his deadlift gets heavier (we have talked about this), but I don’t think he’ll need to. Time will tell as his career progresses.
Regarding grip strength in general, it usually isn’t something a novice should be worrying about. Pull your deadlift warm-ups with an overhand grip and it will improve over time. If you’re able to DOHG it, go ahead, but otherwise alternate your grip when necessary. Both of these methods will still improve your grip strength, although I don’t know by how much. The alternated grip will require the finger flexors to work much harder than in the hook, but this may not be more of a detriment. Remember that an alternated grip makes the bar easier to hold onto because your hands apply torque to the bar in two different directions. This prevents the bar from rolling in any one direction as your hands weaken and probably improves the coefficient of friction as a result.
If you are unable to keep a hold on your deadlifts regardless of the method, then you are probably underweight. Double check this fact by stepping on the scale, and once you are sure, absolutely positive you are a strapping adult male, then we’ve got some weird problems because most decently sized guys can hang onto decent amounts of weight. Nevertheless, we need you to get stronger ASAFP. If you limit your deadlift because you can’t hang onto the bar, then you are also limiting your squat, your muscle mass increases, your hormones from going all crazy to help you grow, and thus you’re indirectly affecting your other lifts. Obviously you need to use straps. You need to be strong NOW.
But they don’t allow straps in meets, so you’ll have to get this shit figured out soon if you’re wanting to compete. In which case you go to the grip gurus and ask them – that ain’t me (Gant will be writing an article for this soon, so be patient). Sure, it’d be great to have your cake (the big deadlift) and eat it too (no straps), but you may be deficient in one of those areas. Get strong, and then worry about the grip later.
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I wouldn’t say the “no straps subculture” (how the hell did we start calling this a subculture, Brent?) is like the “no belts subculture”. The “no belts” guys are just stupid and/or ignorant and usually not very strong. The “no straps” guys are usually veteran lifters who are pretty damn strong. Don’t confuse the two, and don’t insult the “no straps” guys.
But even “no straps” guys would have to agree that they have their use. If you are pretty damn strong in the rack pull, then you will run into a grip problem. There are guys that can rack pull hundreds of pounds more than they can deadlift. If your grip is the limiting factor on an assistance exercise, then you better use straps to allow the relevant muscles to bear the load (erectors of the back, lats, hamstrings, etc.). Not to mention that it is preferable to use an overhand grip in pulling assistance exercises (like rack pulls, halting deadlifts, stiff legged deadlifts, Romanian deadlifts, etc.) because it works the muscles in symmetry and also prevents any asymmetry related injuries to occur (e.g. straining or tearing a biceps tendon).
Regarding Brent’s inquiries about Kroc Rows and wearing a shirt, I’ll let my friend Mike comment on the rows tomorrow. But for fuck’s sake, keep your shirt on if you’re in a gym you don’t own.
