June 2013
Workout of the Month
L.B.H.
(Lever Bigger Hammers)
TheGripAuthority.com
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TERMS & CONDITIONS
2
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determine a participant's physical capability to engage in strenuous exercise.
2. Medical clearance from my physician may be required prior to participation in any exercise program
and/or engaging in any of the exercises contained within this eBook.
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3
June 2013 - L.B.H. Lever Bigger Hammers
Hi there. My name is Jedd Johnson, and I want to thank you for your purchase. I truly
appreciate your support and am grateful that I get to share my passion of Grip Strength
and Feats of Strength with you and many more strength enthusiasts every single month.
I want to welcome you to contact me if you have any questions while you are reading this
PDF, watching the video demonstrations, or while performing the workouts. My email is
jedd.diesel@gmail.com, and I am just about always logged in (except for when sleeping
or driving) and do my best to respond as quickly as I possibly can.
Also, since this may be the first time you are picking up a product from me, I also want to
take a moment to tell you a bit about myself. I started out in the Iron Game like many
have - with an interest in muscle building and fitness. I was introduced to Powerlifting in
the late '90s, and from there ventured into Olympic weightlifting and finally tried
Strongman in 2002.
Knowing how important a strong Grip is for Strongman, this is also when I started
researching more about developing hand strength as well. This is when I first learned
about tearing a deck of cards and I got absolutely obsessed. I enjoyed Grip Training so
much that in addition to Strongman competition, I also signed up for my first Grip
Contest in 2003 as well.
Naturally, my interest in Grip Feats and Grip Training led me to Grippers and I certified
on the #3 Captains of Crush in December of 2003. Since then, I have competed in close
to two dozen Grip Contests.
In 2010, I launched my Grip Strength instructional site, TheGripAuthority.com. This site
houses all of my most complete and detailed training instruction on building Grip
Strength. This is where I share all of my deepest knowledge about Grip Training, Feats
of Strength, and excelling in Grip Sport competition.
As a special bonus for picking up this product today, I want to extend to you the
opportunity to join TGA for an entire 30-day trial for just the price of $1. You can do so
by clicking this link: Join TGA for just $1 today.
Your trial membership will last 30 days, at which you will be billed just $17 in order to
remain a member. I think you will be blown away by the type of training tips and
4
knowledge I share at TGA. I can assure you that you will not find anything like this
anywhere else.
Believe me, I know how much you want to progress and I know I can help you get to
where you want to be with your Grip Training. So be sure you join today. I look forward
to working with you. Join TGA for just $1 today.
For now, let's get started with this month's workout!
Thanks again for your purchase - all the best in your training.
Jedd
5
How This Workout Came About
This the June 2013 Workout of the Month for DieselCrew.com and
TheGripAuthority.com. It is called L.B.H., which stands for Lever Bigger Hammers.
One of the most recognized feats of sledge hammer lifting is the Vertical Lever. It has
several other names, including the Face Lever, Nose Lever, and the High Lever, but all
those names refer to the same sledge hammer levering feat where the hammer is held out
in front of you in a vertical position with the arm parallel to the floor. The head of the
sledge is then lowered under control down near the forehead and nose area and is then
returned to the vertical position using the strength of the wrist.
I designed this workout for two main reasons. They are...
REASON #1: I was tired of seeing so many people (including myself) stuck in the
same general range when it came to Sledgehammer Vertical Levering.
So often, when you talk with Grip Sport Athletes and other strength enthusiasts who train
with sledge hammers, when you ask them what sledge they are able to use in the Vertical
Lever, they are often stuck in the 10 to 12-lb range.
Often, those who use sledge hammers to develop their wrist strength get to the point
where they can lever a 10-lb hammer with no problem. However, without specializing in
sledge hammer levering, reaching the 12-lb sledge hammer lever is a rare feat.
For those who make steel bending a major portion of their training, their variety of wristspecific work generally takes them a bit higher, and many get the 12-lb sledge with no
problem. On occasion, they will also be able to reach the 16-lb sledgehammer level as
well, but these individuals are actually quite rare.
Often, they find that while sledge hammer training is great for laying a wrist strength
foundation for bending, putting too much focus on sledge hammers takes away from their
bending training and often the amounts of bending they do makes it tough for them to
recover enough to add more effort into their sledge hammer work. What results is many
of them leave their sledge hammer levering goals in the dust, in order to focus on their
bending.
In both circumstances, you end up with someone who is investing their time, blood, skin,
and sweat for increased wrist strength, but despite their efforts they are unable to crest the
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mountain and make a turn to their next ultimate sledge hammer levering goal, the 16-lb
hammer.
REASON #2: I needed to be able to lever a 16-lb sledgehammer for the North
American Grip Sport Championship and I knew I only had a short time to do it.
To be 100% honest, I was actually in the group above just like many others. My times
training sledge hammers have been few and far between, and because of that, my base
strength has remained closer to the 12-lb level than the 16-lb level.
Base strength is a term we use in Grip to describe the level of strength that you seemingly
always maintain, provided you don't experience an injury. For instance, it seems that no
matter how frequently or infrequently I train sledge hammers, I am always able to
perform a nice, strict Vertical Lever with a 12-lb sledge. I could not lever a sledge for a
year, and I will still be able to get it.
And while that is cool if all I need to do in the next contest is lever a 12-lb sledge, that
really doesn't get me much if the challenge is to lever a 16-pounder.
And that is exactly the situation I was faced with this Spring. The listing of challenge
items for the Medley event at the NAGS Championship was publicized early, and there,
near the bottom of the list, staring me right in the face, was the dreaded 16-lb sledge
hammer.
I knew that my top competitors would be able to hit the 16-lb Vertical Lever as long as
they had enough time to attempt it, so as a means of point-maximization strategy, I knew
I had to bring my levering strength up in order to lever the 16-lb sledge.
Luckily, this list of challenge items was put out in plenty of time prior to the contest, so I
was able to sprinkle sledge hammer work into my training routine in order to finally build
my wrist strength up enough to tackle the 16-lb Giant.
At the end of this PDF, you will find a compilation of all the workouts I documented
during the period of February 2013 until the end of May 2013, for the June Grip
Competition. That way, should you ever feel the desire to mix things up from what I
have set up for you in the Workout of the Month, you can see what I did and massage the
workouts how you'd like.
7
Getting More Out of Your Hammers:
Adding Weight
Unfortunately, the very nature of how sledge hammers are designed makes them very
difficult to progress in. This is due mainly to the fact that the jumps between different
sledge hammers are too large to be able to progress very well.
For instance, in my experience, the 3 most common sizes of sledge hammers are the 6pounder, the 8-pounder, and the 12-pounder. It seems that if you want to pick up a
different size hammer, you are out of luck, especially in the area where I live.
Of course, if you search online, you can find the other hammers, but even then, you still
end up with that big jump between the 12-pounder and the 16-pounder. When you are
dealing with leverage at the end of a 30+ inch hammer handle, that 4-lbs of difference is a
serious challenge to contend with.
And, because of the leverage difference, doing a bunch of rep-work with a 12-lb hammer
only gets you so far, because it feels so much different when you get that 16-pounder in
your hand.
On occasion, you can find 14-lb sledge hammer, so I am told. These would certainly be
valuable in attaining the elusive 16-lb Sledge Hammer Vertical Lever feat, but I have also
been told that the rarity of the 14-lb sledge hammer is accompanied with a pretty hefty
price-tag as well. For many, the price of the 14-lb beast is cost-prohibitive.
This is where the LBH program comes in. With the suggestions I am laying out for you,
buying other sledge hammers aside from the one(s) you already have right now will
become almost completely unnecessary.
How is this possible? It is because instead of buying heavier hammers, we are going to
add weight to the hammers you already have.
You see, when I read that once again the 16-lb sledge hammers would be appearing in the
medley event, I knew that I had to do something different in my training from what I had
always done before.
I decided that I would add weight to the hammers I had in order to progress. Instead of
figuratively banging myself in the head by doing endless repetitions with the 12-lb
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hammer and then struggling to even control the 16-lb hammer on the way down, let alone
on the way back up, I would gradually add weight to the 12-lb hammer and increase the
amount of volume I was doing with the hammers, with the aim of finally taking my
levering strength to the next level.
I added weight to the sledge hammers in many ways. Some of them are better than
others, so I want to share them with you right now.
Adding Weight with Tape
The first thing I tried was adding small weights using athletic tape. This method works
fine if you don't have the others at your disposal, but it is a pain in the ass compared to
the other means as well. First off, you have to use a rather large amount of tape in order
to secure small weights to the head of the sledge hammer. It can also be a hassle to keep
taking the tape off and putting it back on if you want to change the weight of the hammer
even further. I scrapped this method after the first workout because it just wasn't worth
the wasted time fighting with the tape.
Adding Weight with Magnets
I have gotten my hands on several types of magnets over the years. Magnets are better
than taping weight to the hammer head, because there is less hassle. You just stick the
magnet onto the head of the hammer and then stick the weight to the magnet and you are
done. The weights also come off very quickly, so if you want to perform a set of levers
with two or more different weights, you can do that very easily when adding weight with
magnets.
Cow Magnets: If you don't have an agricultural history, then this one might sound
strange to you, but farmers actually feed cigar-shaped magnets to cows. You see, cows
will chew up and swallow just about anything that gets into their mouth. When they are
grazing and chomping on grass, if they end up getting a piece of rope in their mouth, or
an old can, they will chew it and grind it and then swallow it down.
Because the metal can harm parts of their colons, farmers feed them magnets which get
stuck in one of their earlier stomach regions. These magnets sit there and attract metal so
that it stays in the earlier stomachs and does not go too far into the digestive system,
where it can harm the cow.
I know this because I worked at a Beef Processor where they slaughtered cows for nearly
10 years and watched them open the large stomachs of the cows, and the workers would
9
pile up the magnets to keep them from going down chutes where they would interfere in
the production process.
At times, I would ask the workers to hook me up with some of these magnets to train
with, if they were clear of metal. You see, the cows' teeth are so hard, they turn most
metal into tiny shavings, and these shavings attach to the magnets like spines on a cactus,
and if you try to wipe them off the magnets with your hand, they will prick your skin - I
know this from experience.
While these magnets will certainly stick to weight plates and hammer heads, they are not
super strong, so they don't hold small plates very well. Plus, these magnets are round,
and when a weight plate is hung off them, they have a tendency to roll. So the best luck I
had with using them was by using just the magnets themselves and not by attaching extra
weight. If you can get cow magnets, whether from the viscera of an actual cow, or
bought prior to entering that process, they can be good for our purpose if used alone. If
you try to add extra weight beyond their weight themselves, you are out of luck however.
Gauss Boys Magnets: Several years ago I was introduced to GaussBoys.com, where
you can buy earth magnets. These magnets are very strong for their size, and work well
for adding extra weight to dumbbells, block weights, and hammers. They can be on the
expensive side, so they do require an investment, but for the purpose of adding weight to
your hammers, they do the trick well.
One thing that surprised me with these magnets however is that they are somewhat
fragile. I had one of mine break on me and when it snapped, it broke into about 10 tiny
pieces, so I did the best to repair it by wrapping electric tape around it. I also wrapped
the other one with tape to prevent it from breaking.
Gauss Boys magnets come in many different shapes and sizes. I am sure there are other
sources to buy magnets, both in stores and online, but this is the only place I have
experience with.
MRI Magnets: A friend of mine who is a photographer was doing some work for a
hospital and she came upon MRI magnets, which are used in some way with MRI
machines. These magnets are about the same size as the Gauss Boys magnets that I have,
but they are much stronger. You can use these to add weight to dumbbells and the plates
rarely fall off unless you actually drop the dumbbell, so they work great for the purpose
of adding weight to a sledge hammer.
The drawback to these magnets is sourcing them. I have no idea where to get them or
even what to look for. I had never heard of them, let alone seen them, until my friend
10
brought them to me, so if you want to add some to your arsenal, you might have to do
some searching.
Plate Mates: Plate Mates are larger magnets that are coated in rubber and are sold with
the primary purpose of being added to your training gear to make it heavier. For
instance, if you have 50-lb dumbbells and 60-lb dumbbells, but nothing in between, you
can buy Plate Mates to put on the dumbbell ends to make them heavier and give yourself
an in-between weight.
Plate Mates come in a variety of sizes, and work great for the purpose of hammer
levering, where the movements are more controlled and there is less jarring involved. If
you plan on using Plate Mates for other purposes, such as with your block weights or
other grip tools witch get dropped often, you should also plan on having to pick them up,
especially if you try adding anything the size of a 2.5-lb plate or larger.
Without a doubt, if you are looking to get serious about adding weight to your training
implements, my suggestions are Plate Mates for sledge hammer work and the MRI
magnets, if you want to add small plates to your equipment. I fully credit the ability to
add weight to the sledge hammer in order to bridge the gap between the 12-lb hammer
and the 16-lb hammer, with my ability to increase my strength gains this year for
Nationals. Regardless of the method used to attach the weight, when you start doing so,
your sledge hammer strength if going to go up.
In addition to the use of added weight on the sledge hammer heads, I also used a handful
of modified levering methods in my workouts during my training phase for Nationals
which I would like to share with you in the next chapter.
11
Getting More Out of Your Hammers:
Modifying Speed and Tempo
Many times when lifters are working on their hammer levering strength, they end up in
the rut of performing the same old repetitions every time. They pick the sledge up to the
vertical position, lower it down under control and then lever it back to vertical at a
constant speed. I call this type of repetition a Regular Rep. There's nothing really wrong
with these reps, except they are done pretty much the same way every single time.
There are other ways to train hammers that will shock the wrists into growing stronger
(aside from adding weight to their heads to make them heavier). These methods involve
changing the tempo of the individual phases of the sledge lever. Let's identify these
phases.
Eccentric Phase: The Eccentric Phase is the "negative" portion of the levering
movement, where the hammer head is being lowered to your nose. The muscles that
perform ulnar deviation (moving the heel of the hand toward the outside of the forearm)
are stretching under load during the eccentric phase, as they resist the weight and
leverage of the hammer itself. Healthy muscles are able to resist more weight during
eccentric loading such as this than they can during concentric loading (more on that
later).
Concentric Phase: The Concentric Phase is the "positive" portion of the movement, or
the one where the muscle is moving against the weight. In the case of hammer levering,
the concentric phase is when you return the hammer head from in front of your face to
the vertical position.
When we look at a repetition, we can assign it a tempo based on the duration (time) of
each of these phases. A repetition tempo is usually written something like this => 1:1
(pronounced one to one, or just one, one). In a tempo expression for Vertical Levering,
the first number is the duration of the eccentric phase and the second number is the
duration of the concentric phase. So, when you see 1:1, you know that the length of time
it takes to perform the eccentric phase (first number) is about 1 second, while the length
of time to perform the concentric phase is also 1 second (second number).
Now, you might be wondering what is wrong with a 1:1 temp on a Regular Rep. There's
NOTHING wrong with it if performing reps that way helps you move up to a bigger
sledge hammer. Unfortunately most people who train solely with those repetitions and
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never modify the weight or the tempo of their levering, generally don't progress to the
next hammers, despite all their effort. That was my situation, EXACTLY!!!
Along the lines of tempo, you can modify the length of time you perform each phase
in order to strengthen your wrists more.
Here are the ways I did this leading up to Nationals, and how you can begin modifying
your training in order to accelerate your gains.
Negatives: Negatives are repetitions where you put most, if not all of the emphasis of the
repetition on the eccentric, or lowering phase, of the sledge hammer lever. There are two
ways to do this, either by tempo modification or my eliminating the concentric phase
altogether.
(1) Negatives with Tempo Modification: These are done by lengthening the duration of
time you lower the sledge hammer down to your forehead. So, instead of the normal 1:1
ratio, you control the sledge hammer much more and take more time to lower it. For
instance, you can do a five-count as you lower the hammer down to your forehead and
then go with your regular speed in the concentric phase. The tempo would be more like a
5:1 (5-second negative and 1-second concentric portion). A repetition like this would put
more emphasis on control with the wrist and tire it out a bit more than a Regular Rep
where the speed is always constant and the muscles are not taxed under sustained
loading.
(1) Negative ONLY Repetitions: These are done by performing the eccentric portion of
the lift only. Generally, this would also be done with a heavier hammer or a hammer
with weight added to the head to a level beyond what you can normally lever.
Remember, healthy muscles and joints are capable of handling much more weight during
the eccentric phase of a lift than they can handle during the concentric. This can be easily
seen in a Dumbbell Curl. While your max Curl might be only 70 lbs, you can perform a
nice, slow, and controlled negative with probably 80 or 85-bs, because muscle is stronger
during a negative contraction.
Take note that at the very bottom of the sledge levering range of motion is where you
have the least mechanical advantage, so the degree of effort is much higher when the
sledge hammer is at the bottom of the movement than at the top. With this said it is
always advised to have a spotter help you out when performing Negatives. If this is not
the case, you must make sure the off-hand is free in order to catch the hammer when you
lose control or learn the dodging technique that I show in the demonstrational video. The
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tempo for Negative Only Repetitions will probably be something along the lines of 3:0
(3-second negative and no concentric) to 5:0 (5-second eccentric with no concentric).
The Eccentric portion is not the only portion that can be emphasized with sledge hammer
training. In order to truly Lever Bigger Hammers, you should also focus on the
Concentric Portion as well. Let's look at how to do that.
Concentric Only: Just as you can focus solely on the eccentric phase of the lift, you can
focus only on the concentric phase of the lift too. This is actually a great way to train
hammers if you want to ramp up the sheer volume of levering you are doing, but you find
that your wrists often get sore from sledge levering.
You see, soreness is often caused my eccentric loading, the lengthening that takes place
under load during the eccentric phase of the movement. If we eliminate the eccentric
portion, we can reduce the levels of microscopic trauma that take place in the muscle and
connective tissue, and we can reduce some of that soreness while still getting in plenty of
work and not having to reduce our levering frequency. Remember, if you take some time
and specialize more of your training on sledge hammer levering, you will be able to
concentrate on it more and your gains should come quicker.
Generally for Concentric Only Training, the sledge hammer head is rested on your
forehead and then levered to the vertical position only. Once vertical, the eccentric
portion of the exercise is skipped entirely, and you re-set the hammer using the off-hand
on each repetition. The tempo for a Concentric Only repetition is usually in the
neighborhood of 0:2 (no negative is done, and a 2-second effort during the concentric
phase) to 0:4 (no negative is attempted, and a 4-second effort is given during the
concentric phase).
In my experience, if someone tries to perform a lever to the vertical position for over 4
seconds, they fail. Because these repetitions are very intense, I would not recommend
exceeding a 4-second concentric phase with sledge hammers. There is just too much risk
for failure that way, and then having the sledge hammer crack you in the forehead or
face.
IMPORTANT: When performing Concentric Only Repetitions, make sure to set your
grip on the hammer with the handle above 45-degrees. This will allow you to get your
natural grip on the hammer. If you set your grip with the hammer head resting on your
forehead, it is more difficult to get the grip you want on the sledge handle, it can be quite
uncomfortable, and it can mess with your ability to perform each repetition.
14
Speed Concentrics: Speed is an aspect of sledge hammer levering that most people do
not give much attention in their training. However, I feel this is an important part of the
equation for sledge hammer success. If you look at any of the guys who have levered the
biggest sledge hammers, such as the 20-lb range and above, they are able to move the
sledge hammer very quickly, especially out of the hole, the lowest point in the levering
movement down by your head. They are able to reverse the momentum of the hammer
from its downward motion to the upward motion very quickly.
This changeover phase from eccentric to concentric is actually called the amortization
phase in strength training lingo. Think of a vertical leap - your body goes down and then
changes direction quickly to jump up. Studies have shown that quick turn-around time in
the amortization phase can lead to higher vertical leaping. We will take a page out of that
book to help us Lever Bigger Hammers.
For Speed Concentrics, we will lower the hammer either the same way you would for a
Regular Repetition, or slightly faster. Then, your aim is to reverse the momentum of the
hammer (amortization phase) as quickly as possible, and then return the hammer to
vertical as fast as possible too.
When performing these repetitions, I like to exhibit control in the eccentric portion of the
movement for the first couple of repetitions of each set, just to make sure my tendons are
feeling well. If they get cold, a negative done too quickly can injure them and that is
something you definitely do not want. So I use the first couple reps to test everything
out, and then for the last 2 or 3 reps, I will allow the hammer to drop a bit more quickly,
but I never perform the negative excessively fast, in order to reduce the chance of an
accident. However, I try to EXPLODE into the hammer for the concentric phase, and
sometimes even say BOOM in order to get a mental boost as if I am propelling the
hammer upwards with dynamite.
15
The Workout
Before entering into the LBH Workout of the Month, it is important to take into account
that I have been doing dedicated grip-intensive work for over 10-years. My muscles,
joints, and connective tissues are well-conditioned for the sort of work, stresses, and
volume that I perform in the WOM Videos that you will see.
If you are new to Sledge Hammer Levering, I urge you to start out slowly with your
levering and not do too much at the beginning, then gradually add in more work per week
as you get conditioned to the stresses of levering sledge hammers. I think a good layout
would look like this:
Week 1 & 2: Perform one workout containing one of the training blocks from the LBH
Workout.
Week 3 & 4: Perform two workouts per week, involving one of the training blocks from
the LBH Workout.
Week 5: Perform two workouts per week - one involving two of the training blocks and
one involving one of the training blocks
Week 6: Perform two workouts per week containing two of the training blocks
Week 7: Perform one workout per week containing 3 training blocks
Week 8: Perform workouts every 5 days containing 3 training blocks.
Once you hit the 8-week mark, one week there will be two levering workouts in the same
week, and the next there will only be 1 day of hammer training. Beyond 9 weeks, you
should be well conditioned to sledge hammer levering if you have ramped up
progressively.
Now we will take a look at the specific training blocks I laid out for this month's LBH
Workout. Keep in mind, this is only one way that the exercises can be paired together.
Also, remember that towards the end of this PDF, you will find the actual layout of
training I did leading up to Nationals. You will notice that it differs quite a bit from the
LBH Workout, mainly because I was working on many other disciplines aside from
sledge hammer levering. If you are working on multiple facets of your well-rounded grip
strength, you may want to break down the workouts even further. If you have questions
on how to do this, do not hesitate to contact me at jedd.diesel@gmail.com!
16
Block I - Body and Hammer Pairing
In the first portion of the Workout of the Month, we will take a page out of last month's
workout, PUSH and CRUSH. In that workout, we paired upper body push training with
gripper training. I absolutely LOVE setting up parts of my Grip training with upper body
lifts. I find that by training the upper body, the hands get warmed up really well and I
respond well from these combinations because my numbers go up compared to when I
train Grip all alone.
The combination in Part 1 that I demonstrate is Standing Dumbbell Press with Regular
Rep Vertical Levers. The Regular Reps are done with a tempo of about 1:1.
Demonstrations:
Standing Dumbbell Press
A basic exercise that I am sure you have performed,
pressing two dumbbells overhead. Feel free to
swap this lift out and replace it with another multijoint exercise such as Deadlifts, Bench, Squats, etc.
Regular Rep Levers
Another basic exercise for you. Start with the sledge hammer in the vertical position,
lower it down to the forehead / nose area, wherever it is comfortable, and lever it back up.
The tempo is 1:1 for all reps.
17
Block 1 Training Log Sheet
DB Press: _____X_____ | _____X_____ | _____X_____ | _____X_____ | _____X____
weight reps weight reps weight reps weight reps weight reps
(3 Sets are Pre-scribed. I added a couple extra blanks for you)
Regular Rep Sledge
Hammer Used: _____
Set 1.
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 2.
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 3.
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
18
Block 2: Three Options for You
For this portion of the workout, there are three options. Options A and C are for people
who are putting more emphasis on just their sledge hammer training right now. Option B
is for people who are training to increase both one or more aspects of their Grip Training,
and adding increased emphasis to their sledge hammer levering.
Option A: This portion will include just Concentric Only Work. In other words, the
only portion of the movement you will be focusing on is levering the sledge hammer
from your head up to the vertical position.
Demonstration:
Concentric Only Repetitions
Begin with the sledge hammer on or near your head, then lever it up to the vertical
position. Once you reach vertical, return to the starting position with both hands. There
is no need to emphasize the eccentric portion (lowering) of the sledge hammer in this
exercise. Notice the use of the Plate Mates in the photos - make sure your sledge weight
is correct for your desired repetitions.
For this drill, perform 3 sets of 3 to 5 reps. This is where it is going to be very important
to add some weight to your hammer so that you get the resistance just right. Use a
weight that you can get for 4 to 6 reps, and then perform one less of each. If you feel like
you are able to get more than 4 to 6 reps, the hammer that you are using is probably too
light, so add some weight.
For my sets, I used my 8-lb hammer with 2.5-lbs in Plate Mates added, for a total of
about 10.5-lbs.
19
Remember that these are Concentric Only, so once you hit the vertical position, lower
your arm and grab the hammer with your off-hand and place the sledge head back in
place on your forehead. It is a good idea to where a hat for this one!
Part 2 Option A Training Log Sheet (Concentric Only)
Set 1. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 2. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 3. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
20
Option B: This option is for those who are currently working on multiple goals and
might want to pair together a Grip and a Sledge exercise. For me, I chose the Rolling
Thunder Handle for some Open Hand/Thick Bar emphasis, and paired it up with Speed
Concentrics. Feel free to change the Grip Lift to meet your needs.
I went for sets of 3 in each hand with 180-lbs added for the RT work, and for the Speed
Concentrics, I went for 3 as well.
Demonstrations:
Rolling Thunder Deadlifts
For Rolling Thunder Deadlifts, choose a weight you can lift 3 to 5 repetitions. I like to
secure my grip on each repetition, especially with the newer handle that rotates more
swiftly. It only takes a second to re-grip the handle and this prevents it from violently
ripping out of your hand.
You will see that often, my rep ranges stay in the 3 to 5 reps area. For me, I have found
that this is an area I respond well to. Also, many people with whom I've worked have
told me that for this type of grip work, 3 to 5 reps, works well for them too, so I spend a
lot of time there in my training.
21
Demonstration:
Speed Concentrics
The stills above to not truly do justice to the speed imparted upon the sledge hammer.
However, you can see that I have bent my elbow in the still above and to the right. I did
this to help slow the sledge hammer down instead of keeping everything rigid and having
to slow it down with my wrist. Just a simple safety precaution I take in order to share the
stresses across more joints than just the wrist...
Again, with Speed Concentrics, the emphasis is on SPEED. You want to move that
sledge hammer back up to the vertical position as fast as possible. To accomplish this,
the sledge should remain light enough so that you can propel the sledge with that kind of
power. Go too heavy and you still might be able to get the reps you want, but the speed
won't be there and you will defeat the purpose.
Naturally, if you are focusing primarily on Sledge Hammers right now, and you don't
want to do the Rolling Thunder Work shown in this stage of the workout, you can
perform the Speed Concentrics alone (this option will be marked Option C, below in the
following Training Log Sheets). I am merely trying to show you a variety of lifts you can
use to bring your levering strength up.
22
Part 2B Training Log Sheet (RT + Speed Concentrics)
RT Lifts (left hand):
_____X_____ | _____X_____ | _____X_____ | (left hand)
weight reps weight reps weight reps
RT Lifts (right hand): _____X_____ | _____X_____ | _____X_____ | (right hand)
weight reps weight reps weight reps
Speed Concentrics
Set 1. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 2. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 3. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
23
Part 2 Option C Training Log Sheet (Speed Concentrics Only)
Set 1. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 2. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 3. Hammer Weight: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
In review, there are 3 different options for Part 2:
Option A: Concentric Only Levering
Option B: Rolling Thunder + Speed Concentrics Pairing
Option C: Speed Concentrics
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Block 3: Sledge Hammer Deadlifts
Demonstration:
Sledge Hammer Deadlifts
In the third portion of this workout, we will be performing Sledge Hammer Deadlifts.
For this lift, you will grip a sledge hammer somewhere down the handle and lift it to a
lockout position. For the actual Grip Contest Event, you must have a US Quarter on the
head of the hammer and control it enough so that the quarter does not slide off. Also, in
the event, the hammer is loaded to an 18-inch box, but it is not necessary for training.
There are the two main reasons we are performing the Sledge Deadlift this month:
1) Upcoming Contest - Many of the members of TheGripAuthority.com will be
participating in a Grip Contest in September, and the 12-lb Sledge Hammer Coin Deadlift
is one of the events. The work in Block 3 of this month's workout will help to get them
ready for that.
2) Antagonistic Balance - I am a BIG believer in antagonistic balance, which involves
keeping a training and strength balance between opposing muscle groups and joint
actions. In the first two segments of the LBH Workout, we focus on the levering action
called ulnar deviation, which involves moving the pinky pad towards the outside part of
the forearm, or ulna bone. The opposite movement pattern, radial deviation, or moving
the thumb toward the inside of the forearm, is what is trained in the Sledge Deadlift.
When you train opposite movement patterns, as I have seen in my training, you not only
reduce your chance of injury and imbalances, but you also trigger further strength
development in each plain. This means your strength will not be inhibited due to overtraining in one direction or lack of training in the other direction.
25
For the volume in this exercise, we will go away from the Triples across the board and
instead choose a goal number for the first set, and then reduce that goal number by one
repetition on each set that follows. For me, I chose 5 reps for the first set, which made
my goal for the second set 4 reps and the goal for my 3rd set 3 reps.
You can try the same thing, or start higher if you like.
Take note that this exercise is very technical and requires some practice in order to truly
get good at it. The main part of the technique that requires attention is the way that you
grip the handle. In the video demonstration, I emphasize this greatly. Review that
portion and then play around with grip placement on the sledge hammer handle in order
to get the best purchase on it with your grip.
Another thing to take note of is measuring the distance from the handle that you
performed your reps on. For my sets, I used a 12-lbs Hammer and gripped 16 inches
from the head. Your sledge might be heavier or lighter, so the distance might be shorter
or longer than what I used. Be sure to note everything in your log so that you don't have
to remember what you did in this session the next time you train. You can just look back
in your log to see and go from there.
26
Block III Training Log Sheet
Set 1. Hammer Used: _____ Distance from Handle: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 2. Hammer Used: _____ Distance from Handle: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
Set 3. Hammer Used: _____ Distance from Handle: _____
Left Hand: Target: ______ Actual:_____Right Hand: Target: ______ Actual:_____
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February to May's Sledge Hammer Training
What I am sharing with you next are the details of my own Sledge Hammer Training
from February to May 2013, in preparation for the North American Grip Sport
Championships held on June 1, 2013.
As you will see these workouts were not as intensely focused on Sledge Work as this
month's workout of the month. The reason is because I was working on a wide range of
Grip Disciplines throughout this period, so I had to break up the training time over many
different exercises.
Also, you will see that my training with Sledge Hammers was quite spread out, and not
nearly how I would lay things out if I were specializing on Sledge Hammers. This
simply is due to the fact that I was working on so many different goals.
February
2/1
(Fatman Blob Lifts and 12-lb Sledge Levers done in superset fashion)
A. Fatman Blob Lifts (left / right)
Set 1: Left: 1 rep Right: 3 reps
Set 2: Left: 1 rep Right: 3 reps
Set 3: Left: 1 rep Right: 2 reps
B. 12-lb Sledge Lever
Set 1: Left: DNA Right:
Set 2: Left: DNA Right:
Set 3: Left: DNA Right:
Set 4: Left: DNA Right:
(DND = Did Not Attempt.
1 reps
1 reps
0 reps
1 reps
Did something to left elbow earlier in the workout)
2/11
Hammer Vertical Levers
Set 1: 8-lb - Left X 5, Right X 5
Set 2: 12-lb - Left X 1, Right X 2
Set 3: 12-lb - Left X 0, Right X 1
Set 4: 8-lb - Left X 4, Right X 8 (going to near failure)
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2/19
(Vertical Levers & DB Shrugs Superset)
A. Vertical Levers (10-lb hammer)
Set 1: 6/6
Set 2: 5/5
Set 3: 5/5
B. Dumbbell Shrugs
Set 1: 100 X 10
Set 2: 100 X 10
Set 3: 100 X 10
March
3/13
Sledge Deadlifts
Set 1: 8-lb Left: 1 rep, Right: 2 rep
Set 2: 8-lb Left: 1 rep, Right: 2 rep
(There may have been a third set but it was not logged)
Vertical Lever
Set 1: 12-lb Left: 2 reps, Right: 2 rep
Set 2: 12-lb Left: 1 reps, Right: 4 reps
(There may have been a third set but it was not logged)
3/27
Vertical Lever
Set 1: 12-lb Left: 1 reps, Right: 1 reps
Set 2: 13-lb Left: 0 reps, Right: 1 reps
Set 3: 13-lb Left: 0 reps, Right: 1 reps
Set 3: 13-lb Left: 0 reps, Right: 1 reps
(The 13-lb Hammer is a 12-pounder with a 1.25-lb Plate Mate added)
3/29
Speed Concentrics
Set 1: 8-lb Left: 3 reps, Right: 3 reps
Set 2: 8-lb Left: 3 reps, Right: 3 reps
Set 3: 8-lb Left: 3 reps, Right: 3 reps
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April
4/1
Vertical Lever
Set 1: 8-lb Left: 3 reps, Right: 3 reps
Set 2: 12-lb Left: 1 reps, Right: 2 reps
Set 3: 13.25-lb Left: 1 rep, Right: 1 rep
Set 4: 13.25-lb Left: 1 rep, Right: 1 rep
(Sets 3 and 4, the weight for the left hand was 12-lbs. plate Mate was added for right
hand only)
4/3
(Vertical Lever followed by Speed Concentrics Superset)
Vertical Lever
Warm-up: 8-lb Left: 4 reps, Right: 5 reps
A. Vertical Lever
Set 1: 13.25-lb Left: 1 rep, Right: 1 rep
Set 2: 13.25-lb Left: 1 rep, Right: 1 rep
Set 3: 13.25-lb Left: 1 rep, Right: 1 rep
Set 4: 13.25-lb Left: 1 rep, Right: 1 rep
B. Speed Concentrics
Set 1: 8-lb Left: 3 reps, Right: 3 reps
Set 2: 8-lb Left: 3 reps, Right: 3 reps
Set 3: 8-lb Left: 3 reps, Right: 3 reps
Set 4: 8-lb Left: 3 reps, Right: 3 reps
Sledge Deadlift (after completing superset above)
Set 1: 9.25-lb Left: 0 reps, Right: 0 reps
Set 2: 9-lb Left: 0 reps, Right: 0 reps
Set 3: 8.5-lb Left: .5 reps, Right: 1 reps
Set 4: 8-lb Left: 1 reps, Right 1 reps
4/8
Sledge work was written into book, but no details were given.
30
May
5/13
Sledge Hammer Training was noted into book, but no details aside from "12-lb Lever"
5/21
Vertical Lever
Set 1: 8-lb Left: 3 reps, Right: 3 reps
Set 2: 12-lb Left: 1 reps, Right: 1 reps
Set 3: 16-lb Left: DNA, Right: 1 reps (hand dipped)
Set 4: 16-lb Left: DNA, Right: 1 reps (hand dipped)
Set 5: 16-lb left: DNA, Right: 0 reps (emphasis on keeping it strict)
Concentric Only
Set 1: 14.5-lb Left: 1 reps, Right: 2 reps
Set 2: 14.5-lb Left: 1 reps, Right: 1 reps
Set 3: 14.5-lb Left: 1 reps, Right: 1 reps
(14.5-lb = 12-lb hammer with two 1.25-lb Plate Mates)
Triples (sets of 3 performed quicker, but not true speed reps)
Set 1: 12-lb Left: 3 reps, Right: 3 reps
Set 2: 12-lb Left: 3 reps, Right: 3 reps
Set 3: 12-lb Left: 3 reps, Right: 3 reps
31
5/24
(Preacher Curl and Vertical Lever Superset)
A. Preacher Curl
Set 1: 60-lbs X 4 / 4
Set 2: 60-lbs X 3 / 3
Set 3: 60-lbs X 3 / 3
B. Vertical Lever
Set 1: 12-lb Left: 1 reps, Right: 1 reps
Set 2: 14.5-lb Left: 0 reps, Right: .75 reps
Set 3: 16-lb Left: DNA, Right: 1 reps
Sledge Negatives (separate, not part of superset)
Set 1: 17.25-lb Left: .5 reps, Right: 1 reps
Set 2: 18.5-lb left: .25 reps, Right: .75 reps
Set 3: 17.25-lb Left: DNA, Right: 1 reps
Set 4: 17.25-lb Left: DNA, Right: .75 reps
32
Beginners' Progression Points
I tend to urge new trainees to ease into grip training. After all, you have your whole life
to train, and you have to work as well, so don't mess your hands and wrists up the first
time you try a specialized Sledge Hammer Workout.
Below are some guidelines for you to think about in order to work into sledge training
gradually.
1. Only perform this entire workout in one training session if you have at least 1 or 2
years of consistent Grip and Sledge Hammer Training under your belt.
2. I am not responsible for injuries if you take on too much too soon. I always encourage
my TGA members to ramp-up slowly before taking on too much too soon. It is better to
go slowly, stay safe, and keep training, than to go too fast and get hurt so you can't train.
3. I STRONGLY SUGGEST going through the progression model described on page 16
prior to trying this entire workout, especially if you have been levering sledge hammers
for less than 1 year.
Please remember, I have been training Grip HARD since 2002. When I started, I did too
much volume too soon and injured both of my high forearm/elbow areas very badly and
it drastically affected my training. I don't want that to happen to you, so I encourage you
to take it slow.
If you have any questions about how to apply this workout to your training, please feel
free to contact me at jedd.diesel@gmail.com. I am happy to help you out.
Thanks once again for your purchase, and all the best in your training.
Jedd
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How to Get Your Grippers Rated
This section was in last month's Workout of the Month, PUSH and CRUSH, but the idea
of getting grippers rated has been such a popular one, that I am leaving it in this month's
Workout PDF as well.
Gripper Rating has become more and more popular over the last couple of years because
it enables you to lay out a whole range of grippers in order of difficulty with very good
accuracy, even amongst grippers of different companies, and with multiples of the same
gripper.
With this in mind, I decided to start providing the service of gripper rating. I do this for
$10 per gripper. I also offer package deals, where if you order a rating of 5 grippers, I
will do a 6th gripper for free. Also, if you order a rating of 10 grippers, I will do 3
grippers for free.
In order to arrange your grippers to be rated, simply send me an email at
jedd.diesel@gmail.com with the Subject heading of "Gripper Rating Inquiry." From
there, I will find out how many grippers you would like rated and set up an invoice
through Paypal which I can then send to your email inbox and you can pay it with a credit
card (you do not even need a Paypal account). In addition, you can also pay with check
or money order, and we can arrange all of that in our email conversation.
I depend on gripper ratings in my training in order to gauge my progress, and when you
consider that at any given time you can be working on a Mash Monster set certification, a
Block Set for contests and a Credit Card Set certification, you need to know how well
your grippers are spaced out across the board.
Contact me regarding your gripper ratings today at jedd.diesel@gmail.com.
34
Other Products from Jedd Johnson
Braced Bending (Jedd Johnson & Mike Rinderle) - This DVD will show you how to
destroy EVERYTHING in your path. From frying pans, to steel bars, to horseshoes, and
wrenches, Jedd and Mike team up once again to bring you everything you need to know
on how to do odd object bending like a champion. It's fun to destroy things around the
house - start today.
http://www.thegripauthority.com/braced-bending-dvd.htm
Card Tearing eBook (Jedd Johnson) – The Card Tearing eBook is loaded with
techniques you can use to build the hand strength to start doing serious damage to a deck
of cards. With the extensive exercise index, designed to build strength in all the
components needed for card tearing (strong wrists, fingers and thumbs), in no time flat
you’ll be ripping stuff up! http://www.cardtearing.com
CRUSH: Total Gripper Domination (Jedd Johnson) - This product explores every
aspect of Gripper Training you need to know in order to improve your crushing grip
strength and even certify in the major gripper certifications. Be amongst the best in the
world once you watch this awesome video. Normally an on-line DVD, but you can also
upgrade to the hard copy as well.
http://www.thegripauthority.com/gripper-dvd/crush-dvd2.htm
Deceleration Training to Prevent ACL Tears (Jedd Johnson & Jerry Shreck) - One of
the most common season-shortening and career-ending injuries in the morning is
preventable - the ACL Tear. In this DVD, you will learn the time-tested protocol Jerry
Shreck conducts with his athletes at Bucknell University that has helped drive his ACL
injuries down and keep them down for over 8 years.
http://dieselcrew.com/ACL/deceleration-training.htm
35
Fixing Elbow Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym
like us, one of the most common injuries that sets back out training is elbow pain:
tendonitis, tennis elbow, golfer's elbow, epicondylitis - call it what you will. But one
thing is for certain, once you get it, it can be tough to get rid of it. With this product you
will learn how to rehab your elbow pain to get back to pushing the big numbers in the
gym, and you'll learn how to keep it from coming back.
http://www.fixingelbowpain.com
Fix My Wrist Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym
and have found themselves with nagging wrist pain. This ebook includes a full
rehabilitative section by Rick Kaselj, as well as a section on Wrist Pain Work-Arounds
and other preventive and pre-hab information by me.
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Hammering Horseshoes (Jedd Johnson & Mike Rinderle) - Learn how to perform the
feat of strength that has stood the test of time, Horseshoe Bending, from the Leaders in
Grip Strength Feat Instruction, Napalm Jedd Johnson and The Beast in the East, Mike
Rinderle. Discover horseshoe progressions, how to wrap shoes for protection and how to
kink, sweep and crush them into heart shapes. Why would anyone NOT want to bend
horseshoes?
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Home Made Strength DVD (Jedd Johnson & Joe Hashey) – Download the online DVD
and immediately learn how to construct 8 bad-ass pieces of equipment that cost a fraction
of the price and will last you for years. Build strength without breaking the
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36
Home Made Strength II: Grip Strength Edition (Jedd Johnson) - It's time to build up
your grip strength so you can start benefiting from having a set of strong hands, wrists
and forearms. All you need to do is add some equipment to your arsenal, and I will show
you how to do it on the cheap. Get ready to develop a world class grip strength and build
fun and rewarding grip tools that will last you for years.
http://www.homemadestrength.com/homemadegrip.htm
How to Make Atlas Stones with Slater Stone Molds (Jedd Johnson & Steve Slater) Let Steve Slater, the man who has made more atlas stones than anyone else walking the
Earth, show you exactly how the process is done. He will show you live all the
ingredients you need for stone making, plus give you all of the hints and tips he has
developed all of the years for making top quality atlas stones that you can be proud of in
your training. http://dieselcrew.com/how-to-make-atlas-stones.htm
Introduction to Strongman Training (Jedd Johnson & Steve Slater) - Learn the basic
techniques of some of the most common and beneficial events in the sport of strongman.
With this DVD, you can be confident you are being taught proper form and mechanics by
two great strongman teachers, Jedd Johnson and Steve Slater, two men with over 20 years
of Strongman Experience between them.
http://www.dieselcrew.com/strongman-training.html
Nail Bending eBook (Jedd Johnson) – This is the most complete reference on nail, bolt,
and steel bending that exists. All of the major techniques are explained, including
Double Overhand, Double Underhand and Reverse, as well as other lesser known
techniques. This eBook is over 180 pages of instruction, including a 60+ page exercise
index that will turn your hands, wrists and lower arms into steel bending weapons.
http://www.TheGripAuthority.com/bending.htm
37
Nail Bending: How to Melt Steel with Your Bare Hands (Jedd Johnson) – Picks up
right where the Bending eBook left off. Complete technical demonstration of the three
major Bending Techniques as well as information on strength building, injury prevention,
and MORE. http://www.thegripauthority.com/nail-bending-dvd.htm
Napalm Pinch: How to Dominate the Two Hands Pinch (Jedd Johnson) - This DVD
shows you everything you need to know to take your Two Hands Pinch training to the
next level. With information on Technique, Hand and Device Prep, Drills, and Contest
Programming, you'll learn the ins and outs of Two Hands Pinch training from the man
who held the World Record in the lift for close to 5 years.
http://www.thegripauthority.com/NapalmPinch/two-hands-pinch-dvd.htm
Phone Book Mass Destruction (Jedd Johnson) - You've seen the performing strongman
doing the classic feat of strength of phone book tearing. To do this feat legitimately, it
requires a keen balance between strength and technique. Unfortunately, most of the big
time performers do not want to share their secrets for either of these facets, but with
Phone Book Mass Destruction, I will show you multiple techniques for tearing phone
books, plus how to train the hands, wrist and forearms in order to not only wreak havoc
on phone books, but also to bring up your lifts in the gym.
http://www.thegripauthority.com/phone-book-tearing.htm
PUSH and CRUSH (Jedd Johnson) - The May 2013 Workout of the Month shows you
how to combine Upper Body Push Training with Gripper Training in order to take your
gripper performance to new heights. This method was shown to me by Paul Knight, one
of the best Gripper Closers in the United States:
http://thegripauthority.com/push-and-crush.htm
38
Road to the Record DVD (Jedd Johnson) – This Documentary shows you the exact
Pinch Training I did from October to December of 2009 when I broke the record in the
Two Hands Pinch. http://www.dieselcrew.com/road_to_the_record
Stone Lifting Fundamentals DVD (Jedd Johnson) – This DVD covers everything you
need to know to safely add stone lifting to your training repertoire. Designed to benefit
strongman competitors, strength coaches, and strength enthusiasts, we cover the basics of
stone lifting as well as advanced stone training techniques.
http://www.dieselcrew.com/stone-training/
The Grip Authority Instructional Site (Jedd Johnson) – Be a part of a community with
monthly video lessons and workout plans for performing feats of strength and developing
strong hands for all sorts of athletic endeavors. http://www.thegripauthority.com
Ultimate Forearm Training for Baseball (Jedd Johnson) – The complete resource for
forearm and grip training for baseball. Hit more home runs, hit for a better average, add
velocity to your fastball, and increase your injury resistance by training the lower arms
the RIGHT WAY!
http://www.advancedbaseballtraining.com/forearmtrainingforbaseball
Ultimate Sled Dragging Manual (Jedd Johnson) – Sled dragging is a very beneficial
type of training for athletes because of its potential to develop strength, power, speed, and
to support restoration. Within this manual, we define dozens of sled dragging exercises
which will bring a variety to your sled dragging that you never thought was possible.
http://www.dieselcrew.com/dieselsled.htm
39
Stay connected
Jedd Johnson
Website: http://www.dieselcrew.com
Email: jedd.diesel@gmail.com
Phone Number: 607-857-6997
Facebook: https://www.facebook.com/jedd.johnson.54
Twitter: https://twitter.com/JeddJohnson
YouTube Channel: http://www.youtube.com/jeddjohnson
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Be sure to Subscribe, Follow, Like and Friend me up!
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