Trained by RM

Massive shout out to my client Stef, who completed her first full strength program and finished off with a mock meet giving her an impressive 275kg gym total totally raw with just a belt!
Stef has a wee earned week off training now and we are going to slightly adjust technique/form in some areas before starting the new program, which will see her through to her first competition in April!

Her squats are definately a strong point of hers, started this program with the best 1rm squat at 80kg, in just 16 weeks she's put 25kg onto her squat, with possibly a bit more left in the tank!
1st lift 90kg ✔
2nd lift 100kg ✔
3rd lift 105kg ✔

Onto bench, her previous best bench was 40kg, 16 weeks later she smokes a big 50kg benchpress, to competition standards with a bench, pause and rack command! Sadly failed her 52.5kg as seen in the video! Still an impressive 10kg onto her bench in only 16 weeks!
1st lift 45kg ✔
2nd lift 50kg✔
3rd lift 52.5kg❌

Lastly deadlifts, massive improvements in not only strength but technique wise! Before this program her best deadlift was 100kg, and here she managed an impressive 120kg! 20kg up with more in the tank and after her 6 other lifts!
1st lift 100kg✔
2nd lift 110kg✔
3rd lift 120kg✔

Finishing the day with 8/9 lifts completed to a competition standard, no depth cut, no touch and go bench press and most importantly no hitching or ramping on her deadlift! Some very impressive lifting from Stef and this is only the beginning!

What a weekend for my team! Everyone performed amazingly! Everyone hitting podium positions in their class, and smashing PBs throughout the day! Absolutely fantastic lifting, done me massively proud! 😁😁😁😁

First up we had big Al, qualified in his first year of competing for the British championships in push/pull! Benched a very very impressive 152.5kg raw, for a 10kg PB and 10kg up in 11 weeks from his last competition! Going 2/3 failing his opening lift due to jumping a command!
Then onto his deadlift later in the day, going 3/3 hitting a 230kg deadlift breaking that 500lb milestone! Giving himself a 5kg increase in 11 weeks from his last comp! Super proud of this guy, winning his class and being crowned under 125kg masters 2 GPC british champion! Next year he's in for full power so much more to come from the big man!

Secondly we had Carol "the deadlift queen" getting an impressive 8/9 lifts getting 24 white lights in the process and getting crowned GPC British masters 1 champion, giving Carol a first place in 2 different weight classes and 2 different federation's in her 2 years of competing!
Firstly her squat was outstanding smashing her previous lift from 11 weeks ago by an impressive 10kg, and left more in the tank! with an impressive 132.5kg! She'll be hitting double bodyweight squat easily next year!
Onto bench press where Carol went 2/3, just missing out on her 3rd bench press at lockout, which would have given her a 7.5kg increase in 11 weeks, but she managed to hit 60kg! Which was once a lifetime goal!
Then lastly her deadlifts were unbelievable, 11 weeks ago she managed to hit 152.5kg and this weekend completely smashed her all time PB by 17.5kg gaining a massive 170kg! 🙊🙊 absolutely outstanding lifting from Carol! Some massive numbers coming next year! 💪💪

Then we had my newest member of the team and youngest athlete Amy who massively outdone herself this weekend! From a previous post you might have seen this girl has been losing weight when she started with me, to help her boyfriend drop some kgs! Amy dropped an impressive 16kg in 12 weeks, and still managed to blow her old numbers out of the water!
Amy won her class, gaining GPC teen 3 British x2, European x4 and WORLD x4 records!
First her squat, Amy managed a massive 140kg squat, smashing her previous 1rm up 10kg in 11weeks!
Then onto her bench press where she managed a 75kg benchpress up 2.5kg in 11 weeks!
Deadlifts went amazing, went 3/3 with a 7.5kg PB of 130kg, then took a forth lift and tried to break it again, sadly just missing out after a long day!
All of this while dropping over 2 stone in body weight unbelievable achievement in itself! So very proud of this girl!

And lastly we had my little silent assassin! Mhairi! The competition prep didn't go great for mhairi picking up a shoulder injury at the beginning of the program, which lasted the rest of the program! However, she only went and pulled it out the bag and ran riot! Coming 3rd at her first British championships in her first year of competing in a pretty stacked weight class with 5 other girls!
Her squat was outstanding, being 2.5kg under a double body weight squat smashing a massive 150kg!!!! Going into this comp her best was 130kg! 20kg she's put onto her squat since April at the Scottish! Gaining herself the second biggest female squat in the gym!
Her bench went how I expected, she hit an impressive 70kg, sadly just missed out on a 72.5kg which would have equalled her previous PB, but considering she couldn't go above 60kg the whole program because of the shoulder injury it's bloody impressive!
Then her deadlift, her previously most hated lift! We switched her to sumo, as she felt too much pressure on her back in conventional and pulled an impressive 130kg, much more in the tank, but we played for the podium finish! She's now in love with her deadlift so much higher numbers will come next year!
Her very first year competing, and won the GPC Scottish championships and 3rd in the British championships is incredible!

Already working on their next plan, got the Scottish championships in April so time to blow these numbers out the water!

My client Stef hitting the 100kg milestone on squats today!!!
This girl is getting ready for her first powerlifting competition in April! Couple of weeks time her competition prep is starting and we are looking to put some serious numbers on the platform! This is completely raw with only a belt! Wait till we give her knee wraps! 🙈🙈
Next week is a taper week, then we have her first mock week on the Sunday! So bigger numbers to come!
Stef will be competing in the GPC Scottish championships in April, held by outcast barbell sanctuary!
Stef has lost 2 stone in the process while getting stronger every session, never skips a session just gets on with it! Great attitude towards training and trusts the plan!

Remember folks, if your squat isn't to depth it doesn't count! 😉😉😉😉

What a weekend for team outcast! 12 of us went down to Eastbourne qualifiers, 8 athletes competing and put on an amazing show! Atleas 5 British records broken, and about 5 unofficial world records broken! Some amazing lifting from All!

And ofcourse my 2 athletes competing big Al Reid and deadlift queen Carol McLean! These 2 done me super proud as usual!

Al competed in his first full power competition and went 8/9 on his lifts only failed 1 bench press by jumping the command on his second bench press but put the weight up and smoked it on his 3rd lift! 160kg squat 140kg bench press and 225kg deadlift! Al has plates and pins in his legs from motorbike crashes, took a while to get over his fear of hitting squat depth and trusting his leg strength! This was just a competition to see how he would handle squats and ended up 9/9 white lights on his squat! Super proud of you bud! Much more to come!

Deadlift queen McLean, was having a perfect day 9/9 on squat with an easy 120kg squat 5kg pb! Went 9/9 on bench press and hit 57.5kg for a 5kg pb then surprisingly to us all failed her opening deadlift due to pulling faster than she expected and fell off balance! Jumped the weight to 152.5kg and failed a second lift, due to grip (her grip is world class, was never an issue and still really surprised) we have since found out that there was possibly some talc on the bar due to sumo lifters so we know to look out for it in future! With her comp experience she held it together and ripped 152.5kg like an empty bar and locked it out like a pro! Sadly not her heaviest deadlift but big pb coming at the British!

Sadly my wee silent assassin Mhairi Shields had to pull out due to an injury in her shoulder but this has just made her more hungry for the British! She still came down and helped the team out and enjoyed her weekend anyways!

Massive shout out to my client Lainey Gren!
Today was Elaines "ego day" some heavy weights with some band assistance!
On squats you're getting about 40kg of band assistance at the bottom, on the deadlift only 20kg of assistance!
Elaine struggles sometimes with getting her head around heavier weights the 100kg milestone that she's chasing has beaten her before, after this program she will definitely smash 100kg!

Squat bar weight 125kg
Deadlift bar weight 110kg!