So this was one of the hardest sessions I have completed to date!!
I thought the coach had done me in with the deadlift cluster sets….but no….Hatfeild squats, belt squats and every other form of squats did me over….
Anyway
Lower body session 11 weeks out…We are still working in the Hypertrophy range, of as there is many more weeks to being the reps down and increase the weight, reason being, I think the coach wants to try and add a little bit more size to certain areas … I certainly need some bigger quads.
The first exercise was an absolute killer which also set the standard for the next 2 hours of my life!
Hatfeild SSB squats, man these are a killer! You can feel how much they are working the quad so you can not complain. If you don’t know what a Hatfield squat is….get on YouTube! – This squat allows you to have more balance, and because of this, more weight is distributed over the quad. We worked up to 4 top sets – 205/225/245/245/225
Belt Squats, until we have the machine set up, we are using 2, 5inch blocks onto 2, 25kg red plates! For the belt its self we used the dipping belt with a kettle bell tied around your waist! Last week we used 30kg ,this week we added 2 x 20kg plates! – 40kg for 3 sets of 12.
Back extensions, we used the Hyperextension for this one as it’s a new bit of kit which is frigging awesome! It’s very similar to a back extension. With the hyper you need to control the movement on the way down, really squeeze your glutses at the top too! There is no point in doing this exercise unless it’s done with control. Your lower back takes over, hips come off the pad and it’s a totally different exercise than it should be!! – 4 sets 10 reps at 20kg
Bent knee glute ham raise. This exercise is performed on the GHD, I have never performed it with bent knees, as I have always been told to keep my legs straight and focus on a slow eccentric! BUT this way seemed to actually hit my hamstring and glutes a lot more, it also didn’t feel like my hamstring was about to snap – 3 sets of 20
Finally Pull Through. The funniest looking hip thrust you will ever perform, you get some funny looks in the gym! This exercise is designed to hit the glutes and to also mimic the lock out of a squat and deadlift! – 3 sets of 15
Done!!
I have noticed a lot of Instagram Power Lifters that they seem to smash just the compounds, which to me is silly! You have a coach who has created you a program…..STICK to it. The accessory work to me is what’s made me feel a lot stronger and has also allowed me to gain a few KGS!
Peace….
JACK
A Barbell Complex, is a great exercise for burning fat and increasing strength, which everyone should add into their gym routine. Jade takes us through the exercise in this video.
Let us know your thoughts, or tag someone who you think should be doing this exercise!
www.fitness-worx.com
Posted by Fitness Worx on Thursday, 28 September 2017
Something that you don't see in most gyms is a "Seal Row". Jack talk's us through this unique piece of equipment and how to use it correctly, to help increase the size and strength of your back. Come and give it a go at FWX Kenilworth!
www.fitness-worx.com
Posted by Fitness Worx on Tuesday, 26 September 2017
So we all love a bench day!!!
The difference is I bench for performance now, not aesthetics….This session was more focused on speed and triceps work as this is one area a lot of you forget to improve, triceps’ strength, your triceps is massive involved in pressing and defiantly in bench…..So this workout was concentrated around speed, triceps and general upper back work.
- Close Grip bench – 4 Sets of 3 reps at 130kg followed by an AMRAP which I hit for 13 reps! AMRAP meaning as many reps as possible!!! Killer
- Dips – Weighted, hung a 10kg plate around my waist with the dipping belt! 4 sets 10 reps
- Tate press ( Youtube it ) – Awesome tricep exercise which will build you some serious mass if its done correctly and often! Im new to Tate press but I wish I had discovered it months agooo!!
- Arnie press – God I’ve not done this exercise in a while and I struggled with all the added tightness and muscle I had gained around my shoulders! I remember when I could practically touch the dumbbells in the middle!!! Not any more! Was about a mile away.
- Seal row ( can do DB supported row if not) 60kg for 3 sets of 12 Reps.
- Narrow neutral grip pull downs (Lat Machine) what ever weight your machine does! I went for 3 sets of 12, increasing the weight each time!
- Suitcase holds – Man these are hard!!! 30 seconds each hand for 4 sets! They looks so innocent and easy until the 15 second mark….Then my god is it tough.
Workout complete!!!
So as you can see there is no real massive weight in this workout! Remember I am still 13 weeks out so the weight is a lot lighter, in this block it’s more about volume and intensity, technique and not ruining your body for the rest of the prep!
I’ve seen and heard a lot of lads and girls maxing out 10 weeks out!! GOOD IDEA… then where do you go from there? Start repping your 95% haha, way to tear something and be so fatigued mid prep you get ill and have to have a week off. Remember is a slow process….build it up and peak for your meet….do not peak for the gym….remember, leave your ego at the door and smash the platform!
Peace…..
JACK
MEN, We don’t have to be superman everyday!
So today, well the last few days, I have felt terrible! I am not sure why, it’s not been an illness as I cant stop eating and I don’t feel “ill” but I am just drained! I have ZERO energy, ZERO motivation and to be honest, I have not done a great deal!
But..
Does it matter……I would say no, who cares .. Men have this weird attitude towards being tired and un-motivated, unlike women who write 85 Facebook statuses and 17 snapchats. We say nothing, we power through or just hide away, we have terrible gym sessions, nutrition goes to pot, concentration drops and we just feel a little sorry for ourselves.
Rest??
This is what i need to learn, TO REST….I never rest and this is why I get more of these phases than I would like. I work 15 hour days, 7 days a week. This is not ideal whilst trying to get ready for a competition. It isn’t the smartest idea I’ve ever had, but there is work to do and no on else is going to do it!
I don’t really know where I am going with this blog, I thought I would just put fingers to keyboard and type! What I am getting at is, it’s ok to feel tired, sluggish and not motivated and it’s ok to show emotion and it’s ok to have a “moment”. WE ARE ALL HUMAN, and we all go through every emotion most days, well a few people I know go through every emotion hourly….
If you don’t feel like training, don’t train, if you feel full don’t eat! Too many of us create stress around training and nutrition depending on what mood we are in. Training should be fun and eating healthy should be fun.
When your having a off day……have a off day!!! But don’t make this off day EVERYDAY.
Don’t be superman….
Peace,
Jack
At Fitness Worx facilities, we have a range of personal training packages to suit everybody’s budget. Our most popular package the 80 day challenge, is a plan designed to push limits and educate you on the importance of training.
Get strong, get fitter and become a completely different version of yourself with the FWX team.
See flyer for further info!
Here’s Jack explaining how to do a “real” Bicep Curl.
By doing this ONE EXERCISE, you will become stronger and more defined. Don’t you want to develop stronger arms?
www.fitness-worx.com
Posted by Fitness Worx on Friday, 22 September 2017
Protein is the fastest growing food supplement on the market, and companies appear to be capitalising on the mentality of gym goers by fortifying all sorts of food products with protein, from bread, to crisps and even water! Is it all necessary or is it just a trend?
Protein is one of the three macronutrients needed by the body.
This means it is required in relatively large quantities to keep the body functioning optimally. It is made up of essential and non-essential amino acids, which are the building blocks of muscle. Essential amino acids are those which cannot be synthesised by the body, and therefore must be obtained from food. In their absence, it would be impossible to build, repair or maintain muscle mass.
We know an adequate intake is important to for the body to function, as well as to support training. But how much is too much? And are supplements really necessary, to meet your daily requirements?
More often than not, people are resorting to supplements to help them increase their protein intake. There are a huge number of online retailers all offering a variety of products, each with different offers to reel people in. There lies a question – do people know what they’re taking, why they’re taking it and do they know the difference between whey isolate, casein and micellar whey? For most, that answer would probably be no. This is worrying as people are potentially misinformed and aren’t certain about what they are consuming each day.
Now we are not saying protein supplements are bad and should be ousted. Protein supplements have their uses, but shouldn’t be relied on. They should not be used as a base for the diet and should always be considered a supplement to a healthy diet, not a substitute for food. Food should always come first.
Supplements are expensive and many start to rely on them instead of opting for wholesome food sources. A scoop of whey doesn’t have the same micronutrient breakdown as a chicken breast due to its artificial nature, further supporting the need for the food first approach.
Most people can, and probably are, consuming an adequate amount of protein from the food they are eating. Those wanting to increase their intake should first look to do so by having slightly larger portions of protein with each meal, or by adding on an additional meal each day. It takes a little bit more time and planning, instead of just reaching for a shake but the benefits of a healthy well-balanced diet are worth it!
So as you all know I compete in powerlifting, well I used to a lot more then I have recently! I decided to take a break from full RAW at the start of 2017 because of a hip condition I have developed which didn’t allow me to hit full depth in a squat, well it did but man did it hurt!!! I was in agony and the power out of the hole was compromised massively.
Anyway….Fitness Worx will now be hosting the 2017 Savage international powerlifting meet in December, which I will now be competing in, I know I do my Video Vlogs a lot but I am also going to track my training within this BLOG, why….So you guys can follow the sessions and also see how im going to get from where I am now, to where I want to be!
So how am I going to do it… A coach who programming is pretty damn hard!! Oh and Eliot, my brother and the rest of the FWX Gang!
Powerlifting is not easy and the weight I want to hit are going to be a struggle! They are really going to push me but I am looking forward to hitting some big weights (For me anyway)
I am going to be as honest as possible and if my session sucks…you will know! If my sessions is great…you will know! We all have strong and weak days so I can see there being some ups and downs…..I just hope to stay injury free…..
Current Stats
Height – 5ft 10
Weight – 102kg
Bench – 200
Squat – 280
Deadlift – 280
What I want to hit!
Bench – 210
Squat – 300
Deadlift – 300
This will give me a 810 Raw total…..
So below is one of the hardest Deadlift sessions I have done! Me and Eliot actually accidently added an exercise to the workout which wasn’t needed! That’s why my lower back wanted to break and I nearly ended up with another herniated disk……My deadlift has always been one of my weakest lifts so I had to smash this session with everything I had!!!
Deadlifts Cluster set, Banded. 220kg!
This means, deadlift a single with a band, Take the band off and hit a double! All the way to 10 Reps!!!! DEADDDD.
Low Block Pulls
4 Sets of 3 Reps – 240/240/245
Trap Bar pulls
3 Sets 6 Reps – 220/230/240
Banded Good mornings
3 Sets 15 reps – Purple band
Kettle Bell Swings
3 sets 15 reps – 40kg
Goblin Box squat
4 sets 25 – 12.5kg
Killer!! We are starting on higher reps at the moment as we are currently 14 weeks out….
Give it a Go!!!
Next session will be Upper : )
Jack
So.. as many of you now know, FWX Kenilworth has been under-going major changes to the gym and reception. Yes, we are still open as usual. Have a watch to see what’s been going on!
FWX Update! New Racks, Machines and Reception!
Posted by Fitness Worx on Monday, 18 September 2017