Graft Powerlifting

97.5kg moving nice and smooth for @yorkshirelifter. Whilst the squat looks and moves great, what I'm most impressed with is Kelly being confident enough to attempt this sans spotter, that's a big step forward.

Great stuff from @conorpruane, moving his current comp bench PB @ rpe Kinder Bueno. . Want to improve your lifts? Shoot me a message if you want to get involved. Coaching space available

Being able to turn the intensity on when it counts is an important skill.

Don't be a bellend. . Do you want to improve your total whilst continuing to be a functional member of society? Coaching space available, get in touch.

Some great work on deadlift from @kayleigharmstrongfit this week, paying particular attention to not knocking the​ bar away on setup, and not allowing the knees to unlock on lockout. Things are looking better already. . Could you benefit from long term technical assessment? Get in touch now, limited coaching space available.

Is there anything pause deadlifts can't do? . Reinforcing torso position? Check. . Providing a stimulus to focus on wedging the hips to lockout? Check.... . Making your lifter do something difficult out of spite because he's going to outlift you soon? Check. . Are you interested in high specificity, periodized bullying? Look no further! Limited weekly coaching space available, get in touch now.
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Finding a coach who can get you a beach body: £100/m . Finding a coach who can get you to an all time elite total: £150/m . Finding a coach who can transform you from a teenage mutant ninja turtle to a real human bean? Priceless.

Continuing yesterday's theme, program deviation has a specific time and place, make sure you're picking the right time!

Currently down with snot leprosy so a relevant topic; . It all comes down to do you NEED to? There's no bonus points for training when you're sick, and if you then go and infect others around you when you should be at home recuperating you're a bellend. . Are you far out from a comp? Then stay at home. You're not #hardcore for training sick, and you'll probably prolong the time it takes to get well.... . If you're close to comp, can you move your rest days around and delay the session until you're a bit better? . Last couple weeks of the most important peak of your life, and you can't move your week around? Then you're just going to have to deal with it. But for Christ sake wash your hands properly, don't shit yourself in the rack and don't sneeze near me.
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dibs on little spoon. . Do you want to improve your approach to training and comp day execution? Get in touch now, I've still got a few online coaching spots available.

200kg pause squat from Cameron t'other day. . Great for working positioning, confidence in the hole and doing summat reyt bloody 'ard wi' less load on't bar.

The best way to get the most out of the relationship with your coach is to try your best to be​ coachable. . Communication is key and it's important to keep your coach updated on how things are going. . It's hard to be vulnerable and speak up when things aren't going the way you want, but if your coach is worth their salt they'll have cultivated an environment where​ you feel comfortable doing this.... . That niggle​ you've been ignoring for 6 weeks that's turned into an accute injury could've been addressed earlier if you hadn't been holding it back. That you hated the last block because you felt burnt out constantly but never once told your coach until you decided you were going with someone else could have been addressed if you'd brought it up sooner. . Whilst your coach MUST be able to explain any coaching decision, it's important not to second guess things and question every aspect, and to learn to trust the process. . Be respectful and open dialogue to discuss things rather than using your coach like Google.
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"hey guys do you think I'll get to an elite total on this?" . Unsure where to go with programming? Not making progress when you're left to your own devices? It's difficult to wear the lifter hat and the coach hat at the same time, so why not let someone else do that for you? Get in touch now because I have coaching space available.

Nice 280kg deadlift from @strengthcoach_bedford on Saturday as we get ready for the Roses. . Do you want to get so strong you'll be inspired to break at least one set of headphones a year? Coaching space available, get in touch now.

"No coach I didn't notice there was accessory work programmed" . Coaching space available, get in touch now for a consultation.

Wonky stance, collapsing arches and unstable footwear are all things to look out for. . Set your stance consistently every time you lift, learn to root your feet - distributing weight over the midfoot and putting pressure through the big toe, little toe & heel, and wear footwear that doesn't squish.

RPE rating is a skill, and you'll get better at it over time. But don't let your ego get in the way of progress. Use video review and keep an eye on how things are​ trending to make a more subjective call.

I mean setup rituals, not Ouija boards n shit. . Having a setup ritual helps maintain a consistent setup, gives you an element of control in a potentially chaotic environment and can give your brain something to do reducing intrusive thoughts. . A consistent setup allows you the opportunity to perform each set in the same manner.... . When training on unfamiliar equipment, or in the comp environment, a setup ritual gives you an element of control and reduces the potential number of changed variables. . Once you reach a modicum of competence, getting under the bar becomes pretty automatic. Which gives you the opportunity for the mind to wander and focus to slip. Having a consistent ritual gives a focus point to keep you on task instead of wondering what you'll be having for tea.
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