Dinukh Anthony - we will miss you

This weekend we have not only seen the tragedy unfold in Japan but another tragedy as well. Dinukh Anthony, 30 years old, Power Lifter and talented singer passed away in Sri Lanka.

I remember going to the Global Fitness Center (now Body Bar) and seeing Dinukh lift some amazing weights. He would scare people at the poundage he put on his squatting. I considered him the power lifting champ of South Asia. My Bench max of 186Kg he could exceed beyond. The Incredible Hulk. A big guy, or 'massive' but with the heart of a gentle giant. He was always welcoming, friendly, a warm personality and clearly loved by all. He is a character, not replaceable.

We will miss you bro. I know we will see you again. Until that day, keep liftin! God bless.

West Side Bench Press Training - supplement post

We spoke of WEST SIDE TRAINING last week and in particular how it helps power lifters bench press heavier weights. We dived into explosive lifts on your SPEED day. I have had a few things to get done with work and life per say that has effected my speed day at the gym. I have got down to doing some push ups when at home to feed my SPEED day. While I know this doesn’t count for 60% of my 1 Rep Max but it is something which is better than nothing. In effect a push up uses about 60% of your body weight. When doing push ups, ensure you tuck your elbows in to focus on your triceps and do the 8 sets of 3 reps. Remember to explode up and use minimal rest. Doing inclined push ups  - i.e. with your feet elevated against a well would pivot more body weight on the push up but hit your upper chest more.

Krav Maga Session 2

I headed out to Krav Maga session 2 last evening at the IDF training centre in Caulfield South. It was an open class for beginners such as myself and intermediate practitioners. Benji (here in known as the X-Man) was our instructor as was last week. The training focused on warming up (running around the ‘dojo’ whilst doing spontaneous push ups, sit ups and squats as well as ‘pumping up mentally’), 360 degree defense basics (sparring with a partner and attempting to slap them on the face whilst defending – the aim being to block the attacks and slap your opponent), followed by pad work (stance, jab, cross, groin kick with left leg, ‘push’ kick with the back lag, stop forward and ‘push’ kick with the back leg) and then on to more intensive defensive techniques (how to defend oneself against being hit with a stick/ baseball bat, cricket bat, poll, railing, etc.). We finished off with the 'usual' task of being attacked by 5 opponents.

While on the pad work (with myself holding the pads), my opponent was meant to kick me / pad and make the pad holder move back a few steps with that force. My opponent didn’t manage to do this too well (possibly because I weigh in around 120Kgs) hence to my dismay X-Man decided to demo how it is done. The shit did hit the fan and I don’t recall the moment from being kicked to being thrust backwards by about 10 metres. I didn’t quite believe documentaries on the History channel or Discovery when speaking about martial arts and the human legs together with the momentum and force generated from the hips that could dissipate so much force. The human kick is supposed to be able to generate almost 2000 psi (pounds per inch) worth of force. That’s enough to kill a man or more crack his ribs inward into his heart. I have attempted to bench press real heavy weights in the region of 200 KG and understand what it feels like to fight a weight when it comes down on you. But I have never felt so ‘banged up’ as I did after that kick. I wouldn’t advice a novice to do it given a miss of that pad and one could be killed on the spot.  

Krav Maga is not a martial art. It requires a military mindset. It was developed to defend oneself against Nazi Germany during WW2. It is not an art form but more so a strategy to immediately and effectively decimate an opponent. It should be used with caution. In most cases, Krav Maga requires that one AVOID conflict and confrontation.

Response from Krav Maga specialists when asked how they would handle gangs that frequent Melbourne’s rail network in packs –




Man injured as teenage thugs terrorise train passengers

“what we teach in Krav is to do everything possible to avoid confrontation and get help.. in the case that you are pinned to a corner in the coach that’s when the techniques that you have been taught can be put into use.. not to "win" the fight rather to get you out of imminent danger and get some help.. we are not all X-Men like Benji, so we don't need to act like heroes when trouble is brewing.. but know where your personal space is and don't allow anyone to invade it ever!”

“would think it would be to not even approach them in the first place and let them throw rocks from the outside. Most assaults occur because someone says or does something they shouldn't. Asking thugs to stop only antagonises them and escalates (assuming the sequence in the paper is true). I'd rather someone call the police and hit the emergency buttons on the train. Your own safety comes first. Trains aren't as easy to fight on moving and full of people and seats”

Racism rife in Melbourne, Australia

I just got back to the office from an early dinner at Melbourne Central food court. They got a real good deal for $5 rice and honey chicken, $2 for chicken wings. I was minding my own seated on this communal table when two white men, seemed to be like builders, bit scruffy, one in the 30s and the other maybe closing in on 50 sat down next to me and started having a chat amongst each other. They were loud and distinct. I understand that every country has there fair share of a#@holes and these two suited the bill.

They started off by pointing out that the Asian food store had good value food but the only thing missing was a 'paki' store for them to eat some curry. Then the younger one starts ranting off (excuse the language but this is what he said)

'Thats the whole problem with this country now, let every f@#ker in' 30yr old idiot

'oh yeah we're international now! we an international country!' 50 yr old

' yeah these mother f@#ckers come over here and they get f@#ing $1000 straight into their hand. They come here to f@#ing study and sh@t, and bring their f@#ing curries and shit here. We shouldnt f@#king let them in. They f@#ing pu$$ies cant handle their own problems in their own countries. They f@#ing come here f@#ing afghans, nig@ers, them damn nig@ers, ch!nk mother f@#ckers. They should sort their own shit out f@#cking sort their shit out and not come over here. That's what i d do if i were them. I d stay in my OWN country. Not come to OUR country!'

He starts raising his voice to the Chinese people around 'i mean look at all these chink mother f@#kers !'

Stupidity. This isn't your country to begin with. But it's a waste of space and time to tolerate people like this or blog about them to be honest! I heard the other day - why is it that while the whole of Australia is watching Masterchef all 50+ white Australians watch Border Patrol? I don't know. Is Robin Williams right in describing Australia as a bunch of rednecks?

I m not here to judge anyone. Two idiots at Melb Central don't change my mind about a country. Each country has their own share of them. Some of the nicest people in the world are white Australian.

Change is something that's tough to get used to. The world is changing rapidly and its now international. Racism is a force exerted by people unwilling to change. The corporate world handles this pretty well - if you don't change your bound to go bankrupt and fail.

West Side Bench Press Training

West Side Bench Press Training

Philosophy -
i) For power lifters.
ii) Focusing on strength and hypertrophy
iii) Split your power lifting exercises into 2 days, one for power (max out) and one for speed.

Strategy - 
i) Two bench press days - Speed and Max Out
ii) Speed bench press day - use 60% of your one rep max for 8 sets of 3 reps (Do these reps as fast as possible - explode up. You can vary your grip. Rest periods of 40-60s).
iii) Max out - pyramid-up 4 sets with the last set benching your heaviest for as many reps as you can. In my case it works out with reps 10, 8 , 5, 2. (Few minutes rest between sets).
iv) Build strong triceps and lats

StrengthTrainingChronicles Implementation -

Day 1 (MAX OUT) -

1) Lat pull down (Strong lats are essential in support for benching)
2) Bench - Max out (pyramid up)
3) Inclined bench (about 50-60% of your 1 rep max flat bench press, pyramid up to failure)
4) Triceps - one arm cable extension  (Build strong triceps - key muscle for benching)
5) Biceps - one arm cable pulley (effective biceps training)
6) Shoulder press (a key bench press ingredient)
7) Lower Back and abs (strengthening the core)

Day 2 (SPEED)  -

1) Row light (Lat attack)
2) Speed bench (8 sets of 3 reps at 60% of 1RM. [Grip - 3 sets close (2" in from competition grip), 3 sets med (2" outside of competition grip), 2 sets competition grip])
3) Hack squats (good support for a strong bench)
4) Triceps press down (Build strong triceps - key muscle for benching)
5) Barbell biceps curls (effective biceps training)
6) Lower Back and abs (strengthening the core)


Famous athletes who use this training - Ryan Kennelly, Ken Lain

Krav Maga

Whilst I will always be a power lifter and strong man, I have always been fascinated about training oneself for combat. I have long been a fan of the Samurai, Ninja's and now in MMA and the UFC.

The UFC has brought on a renewed interest in martial arts. Most fighters are experts in striking and grappling / wrestling. The UFC has sparked off an interest in Brazilian Ju Jutisu so much so that every where I go see martial arts schools popping up claiming to train people in the BJJ and use the UFC to pivot off their marketing.

I went for a lesson to BJJ but came off a bit disappointed. The key movement in BJJ is to get your opponent to the ground. There is no striking. Once on the ground effective techniques neutralize your opponent. The key negative factor is - what happens if you have more than one opponent. You are screwed.

After doing a bit of work on the net, having verbally sparred with a mate of mine and strong Japanese Ju Jitsu promoter I looked at Krav Maga. Brought to fame by the Israeli Special Forces and TV series by the History channel - Human Weapon, Krav Maga is probably the most realistic and effective martial art in the world. Despite my friend claiming its all ' Japanese Ju Jitsu' I embarked on some Krav Maga training at the IDF Training Centre in Cauilfield, Melbourne (Australia).



It is a one hour class and there were about 8 of us. The class began with some warm ups (running) and then on to basic stance, punches, kicks to the groin, defense against choke holds from the front and back and then on to something like sparring which is renown to Krav Maga. You are surrounded by 7 opponents who 'attack' you at their own will and you have to fight them off with kicks, punches and any means possible. You then close your eyes whilst someone tried to attack you with a choke hold which you need to defend against.

The Krav Maga philosophy soon dawned on me. Its kill, kill, kill. It mimics real life threatening situations and if you are not with it, you are either mugged, bashed by a racist, shoved by a bouncer or killed in war. Krav Maga is all about using every weapon at your disposal to survive. You hear the critics of UFC rant on about it being human cage fighting, well the stuff you learn in Krav Maga is banned by the UFC. So have a think about it.

The FLU Jab

Went to get my FLU jab last week. There were 2 elderly nurses and i was in my office gear i.e. smart trousers and long sleeve shirt. To get the flu jab you need to roll your sleeves up to your triceps and with big arms I couldnt do it ! Had to take a few buttons off before the nurse tells me 'take it all off', 'i told you about these weight lifter sorts', ' we ve seen a lot more as a nurse than you think'. 'Ooooh look how nice and tanned you are, you ve obviously been in the sun a lot and not too shy to take your shirt off!'

GREAT !!!

One of my work mates tell me -  Hi man just got my flu shot...they are like..there was another guy
yesterday you was a gym go'er, he struggled to get his sleeve up, i  thought it must be you hah !

Food Inc. MUST READ

I just watched a movie out in the cinemas via you tube called Food Inc.

I was keen to watch this in light of the fact that -

A) I am an animal rights man who hates to see animals being tortured /suffer (any killing for meat should be quick, painless and ensure the animal had a good long life, and
B) I do eat a lot of chicken and meat and tend to focus a lot on this due to the protein I need to feed my strength training / recovery desire.

Food Inc is a must see. I was schocked at the conditions in which animals are made to live in. They are like Nazi Concentration Camps for animals. It is a factory system of dealing with animals treating them as commodities as opposed to living breathing creatures that feel pain, hurt, feel and suffer. 'Systems thinking' is the assembly line / fast food business model that is often strived for by corporations. It is a sin to put animals into the assembly line. Disgusting.

Chickens in these Nazi camps in the heart of the West are made to live 1.5 months as opposed to their full life span. They are genetically engineered to grow faster and bigger. They grow too fast such that there bones cannot carry them and they collapse to the ground after a step or two. They are engineerd to develop more white meat i.e. bigger breasts. They are not given sunlight so they are boxed in cramped environments. When they dont know day or night they eat more. I have often  wondered why the chickens in America, Australia, England and Europe are a lot bigger than in Sri Lanka or Asia. It's because of this sick process in place. I have often loved giant chicken wings at American restaurants - they call them buffalo wings. Now I understand. I even understand why some chicken legs are weirdly bent. Young chicks are literally sent along an assembly line from their eggs while being branded.


Food Inc goes to show a cow with an opening valve / hole into its stomach where people prod and poke into the stomach bowel of the animal to determine bacteria levels while alive and standing. Cows are fed corn. Cows cannot eat corn, they are not made to eat corn, they are made to eat grass. Grass is too expensive it seams. From now on, any steak i eat will be grass fed steak. Cows are often showed around by trailers or fork lifts. Cows are shown with distorted bones.


Corn is a product that is used to make so many things like $&%@ etc. The US govt is headed by people in vested interest in these business corporations hence will not allow legislation to stop the torture to follow through. It's up to the consumer i.e. you and i,  to tell them we dont want to eat your shit anymore. The seed / corn industry is run like a druge regime. Lawsuits and 'visits by the agency' follow anyone questioning their 'norm'. It's like a godfather system! Farmers are not allowed to save their own seed. 'Lady justice stands with her scales and whoever pours the most money and experts onto the scale wins' - hence farmers are often devoured and ravaged by big corporations.

Power lies with the consumer - eveyr time you buy something you are voting for it.


As a strong man what can you do to change the world -

1)  when you go into supermarkets choose foods in season and organic
2)  read labels and know what's in your food
3)  buy foods grown locally
4)  shop at farmers markets
5)  plant a garden
6)  re inroduce kevin's law
7)  you can change the world with every bite
8)  take part - www.takepart.com/foodinc
9)  no more fast food - it drives the system thinking business mentality
10) Start demanding good wholesome food.
11) buy from companies that treat workers, animals, the environment with respect
 12) only eat grass fed steaks

 There are healthy alternatives to eating meat which I will be experimenting with -

1) Drink whey milk protein shakes
2) Cut down on chicken. No more a chicken every two / three days.
3) Cut down on meats and fish
4) Try other rich protein sources - chick peas, baked beans, tofu, lentils, muesli, egg, almonds, cashews, soya milk, tempeh
5) Meatless Monday implementation




Useful Links -
Food Inc on You Tube

10 simple things you can do to change our food system 

What next? 

The movie web site

 Follow the blog

Movie Review - Legion

The new movie Legion out in the cinemas is about angels being sent to earth by God to destroy mankind for the second time. The first time being in the time of Noah where God sent a flood to destroy the earth except Noah and his family. In the movie, angels (more resembling demons) seek to destroy mankind. One angel – Michael, apparently rebels against god’s will and seeks to save a few people. This is a rather strange twisted movie that has been beaten to a pulp by Rotten Tomatoes.

The storyline is rather disturbing (i know its fiction! but there are idiots out there who claim the da vincci code is the truth) as it lacks understanding of the truth. Attacking its main storyline, God is not out to destroy mankind. If He wanted to, you and I wouldn’t be here too long to talk about it.

Here are a few common Q&A s on the subject which I am sure a lot of people will have –

What happened during the time of Noah that God chose to destroy mankind?

God made man to love Him. God made man for Himself, to love and adore. Man was made to share a loving relationship with God. God gave man the freedom of choice to do his own will within a set of laws which He wired into man’s conscience. There were -

1. You shall have no other gods before me
2. You shall not make for yourself an idol
3. You shall not make wrongful use of the name of your God (e.g. using Jesus’ name as a cuss word)
4. Remember the Sabbath and keep it Holy
5. Honor your father and mother
6. You shall not murder
7. You shall not commit adultery (To look at a woman / man to lust after them is adultery of the heart)
8. You shall not steal (not even a pen from work)
9. You shall not bear false witness against your neighbor (i.e. lie)
10. You shall not covet (want something that does not belong to you e.g. a woman / man, a car, a house, etc.)






We know when we break these laws because our conscience is a witness to it.  When men break these laws God has no option but to punish man. A good judge cannot let murderers, thieves, etc. get into Heaven. A good judge punishes an offence. God is a good judge. The world at the time of Noah was in a sad state. It is somewhat similar to the world we live in today. People have lost all sense of morality and sin is rampant. Murder, wars, destruction of nature, fornication, rejection of God, pursuit of riches, etc. are everywhere. God had no choice but to punish the world for the sins it accrues.

What about angels?

Angels were created by God too. The main difference between man and angels is that God made man in His own image. We bear so many similarities with God e.g. creativity. This seemed to tick of one angel – Lucifer, who decided to rebel against God. Satan is jealous of man and will do his best to make man desecrate the image he is made in. Since then his mission has been to pervert man’s image before God. He took 1/3 of the angels with him. Michael is an arch-angel but an angel so powerful and mighty would not dare tread on ground that people so arrogantly do and insult and mock God. The Legion movie seems to have lost the plot in terms of who’s who.

Will God judge mankind like in the time of Noah?

Yes.

But there is more to it than that. Remember God made us to be loved by Him. God masterminded the most elaborate rescue mission in the world. He came down to earth in the form of a man. He led a simple life that was sinless and laid an example for others to follow. He gave himself up to be butchered and murdered in our place. Yes, remember the laws we spoke of. Everyone of us is guilty of one of them if not all. Our penalty is death. So God paid our fine, he bailed us out and gave Himself up instead. There is hope for us men. That hope lies in you believing He did this for you through Jesus. When you do that He restores that experience where you are able to walk with Him and talk with Him. He also calls you to turn back from breaking those laws and seek to lead a good life. He said it wouldn’t be easy to do this – the world, people and the enemy are out to kill you. Its up to you to pick up that sword and soldier on with God by your side.

Sex at Doherty's

I was training at Doherty's City gym in Melbourne (Formally Underworld - a 24 x 7 gym in the Melbourne CBD frequented by strippers and other clientelle) as I have been for the past few months. I was listening to the radio station and heard some commentery about sex and its purpose. The DJ stated that Christians believe sex is purely for procreation and there is no other reason for it. What a load of uneducated toss. As a Christian i firmly believe that God made sex for pleasure between one man and a woman to be enjoyed within marriage. Procreation is a purpose for sex between a man and a woman within marriage but other aspects include pleasure, bonding, friendship, affection, etc. Come on DJ s, dont assume get it right or shut the hell up.