Bish. Personal Trainer

Getting into 2nd training block…things will get heavier from here 🔥☠️ 🔸 Today’s session focus was primarily deadlift and pull accessories, although I have added safety bar squats. 🔸 Added these squats ( basically front squats), to focus on quad strengthening in preparation for upcoming squat day. You probably noticed that I’m in squat shoes and also using a squat wedge. I find that this really helps me to get “ into my quads “, as I have moved to more of a high bar squat and I’ll be calling on these when the going gets tougher 😂.

I thought I would share a little insight into the value of having good coaching ( apologies for my amateur video skills 😂). As I prepare for the upcoming championship in July, I had the opportunity this past weekend to get some much needed training help- to iron out the pattern. 🔸 I purposely left the audio on and left some segments lengthy. 🔸 Good coaching (if you can get it) is invaluable. Trust me, without @jason.swalwell.pl and @helenrlifts @sportivetricks.coaching, I would be a little lost in my own perceptions of what I’m doing and trying to accomplish. 🔸 We’ll be doing this again and again to the run up to July. Just maybe I can learn how to use my camera in the meantime 😂😂

Just finished first 5 week training block.
Focus was on some technical stuff (squats🤨), and mostly training for muscular endurance. Set and rep ranges (utilising lower % of 1RM for most exercises ) - 4x8 for most, higher reps for some accessories.
Enough Cardio!😂😂
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Seriously, feeling really good physically- really have given my CNS a chance to reset.
Initially, I was exhausted when beginning this block but sticking to my coaches instructions 😖- following the process has found me bouncing back really strong from the March Qualifiers.
🔸
This week begins a new 5 week block, where much of my training will be a continuation from block 1, but will begin chipping the weights higher in the bigger lifts with laser focus on technique.

12 weeks to go before championships. 🏋️‍♂️
Never Too Old

Protein portioned and ready to go!😂

Steaks packed into 10-12 oz portions, beef mince into various portions for Spag Bol, Burgers and Tacos😋😋

As I require at least 2 grams per kilogram of body weight, I need at least 180 grams per day to help me maintain lean muscle mass as I get into my heavier training phases.

Each portion here gives me between 60-75 grams per serving, which is about 1/3 of my daily requirements per meal. Balancing this with other varied proteins, selections of carbohydrates and fats allows me to try and hit my target for optimal body weight heading towards the competition.

Not to mention that as we grow older, we Seniors, need significant increases in protein intake to maintain the muscle we have and keep our bones strong, helping to stave off things like sarcopenia and osteoporosis.

Big thanks to my buddies for exceptional organic beef, lamb and pork😎

Just Chillin’😎

Proud PhD Dad💕
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Today my youngest, Alexa , graduated as a Doctor of Philosophy in something that I can’t even pronounce 😂
She is the first in the family, here, and abroad to have achieved such a prestigious award.
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I am so proud of you. 💐❤️
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Love you lots 💞

I’m here at Nizels. Strength, Movement, Mobility… I’m a Coach…and all I want to do is pass on to you what I know, to help make a difference to you. Cmon up and meet me 😎

BPU Master Class 5 (Age 60-64, 83kg BW), Summer of 2023??? 🔹 Maybe….

Summer lunch☀️😎