Sunday Bro Sesh!

Today we worked on some final strength exercises for our chest and triceps. Mainly for Emma’s benefit because she will now be resting in preparing for the 4 Nations powerlifting champs next weekend. Although it seems we have hit the chest quite hard this week I felt it was quite important for her to practice the bench press movement once more. With CrossFit being Emma’s main sport the bench press, as a compound movement isn’t something that she practices too often, in comparison to the squat and deadlift which often crop up in the WOD’s.

We began by changing our rep scheme to a heavy 5, 3, 2, 1. Working on techniques given earlier in the week by Chris Martin. For Emma this was to widen her grip, pinch her shoulder blades more and ensuring the feet are positioned correctly. The wider grip really seems to be working for her, which of course reduces the distance the bar has to travel.

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We then proceeded to do dumbbell press, mainly to isolate the individual arms as any weaknesses can very often be compensated by the stronger arm when using the barbell. Again a heavy 5×3 rep scheme, followed by some cable flys.

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Finally we worked the triceps, starting with over head tricep extensions. Emma found this quite difficult as she had never done the movement before so I put her back on the bench to do some close grip work. This was probably more beneficial as its more time on the bench getting used to that position and movement. Finally we finished the session with some heavy weighted dips working on a 5×5 rep scheme, myself at 28kg and Emma at 12kg. A great way to burn out the triceps but still working on our strength too.

I myself will continue to train this week and will relish the opportunity to get back in the weights gym as Emma rests up. Her only task to eat and sleep (easier said than done) and be ready to do the job on Saturday.


Competition prep continued…

This evening had Emma and I training squat and bench press with Royal Navy power-lifting champ, Chris Martin. Chris offered to give us some valuable technique on both disciplines which has really benefited Emma with only 10 days to go until the 4 nations championships, also giving her some added confidence before the big day.

Squatting for myself has always been such a challenge, what with having such long leavers, it really makes the whole process hard work. With Emma and I having completely different body types the way we set up for a squat is completely different. After widening my stance and pointing my feet out more I was able to squat much more comfortably and with some more practice I should be able to improve my 1RM.

The following link shows how femur length affects your squat and if like me yours are particularly long, you may find it useful and it may improve yours.

How Femur Length Affects Squat Mechanics



Competition prep…

Hello all! How did you start your week in the gym?

For me it was competition prep…

I feel extremely proud to have been selected to represent the Scotland team for the Four Nations Powerlifting Championships (held in Cardiff). This will be my first major event in my lifting career!

With just 12 days to go until I stand on the Powerlifting platform in Cardiff, I decided to start off my week with competition preparations.

I aim to rest up a week prior to the four nations – and complete what is called a ‘deload’ week, therefore, this week I must do my final 1 rep max testing.

Today was the day of the deadlift! What a successful training session it was to. I managed to pull a Personal Record out the bag and lift 152.5kg. My current body weight being 71kg!

This has given me great confidence and has put me on a high to start my week.

Sam and I finished off our training day with a Benchmark Hero WOD named DT. We felt inspired watching the Crossfit games this weekend and just had to give it a go!

DT consists of:

5 rounds for time

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Push Jerks 70/50kg

Scores: Sam 10:35, Emma 08:05

We played it sensible and we both scaled the weight. Sam went for 50kg and I went for 45kg. It was a fast and heavy wod – my favourite!

Now it’s time to fuel up for tomorrow’s training. Watch this space to follow my journey to National level competition…


Affiliate athletes! 

So, this weekend, Sam and I became official Bear Strength Clothing affiliate athletes!

We decided to head to my family home in Spean Bridge (Highlands of Scotland) for some much needed home cooked food and rest. Our parcel from Bear Strength Clothing awaited us! We were so excited to find an array of awesome workout gear including some cute crop tops for me and some cool T’s for Sam.

Saturday was a full rest day and Sunday we planned to have an ‘active recovery’ day. We headed out to Glen Nevis in Fort William for a short but hilly trail run. We took in the scenery and took the pace steady today. Just what we needed after some seriously heavy days in the gym last week.

Click here to check out the Bear Strength website!



We’re on a fact finding mission to the USA!

With our aim to one day open our own gym and CrossFit box, we figured some market research would be a good place to start and what better place than the USA.

In just under four weeks time we will be flying in to San Francisco to begin our adventure! We plan to take a ‘CrossFitting’ and weightlifting pilgrimage along the West Coast finishing up in Sunny San Diego.

Emma will be charging towards every CrossFit box along the way, whilst I will have my sights set on those famous Muscle Beach style venues. Either way; sun, sea and lots of iron throwing will be forecast.

On a serious note, the aim will be to visit as many gyms as physically possible in our short three weeks. We will be taking notes – figuring out what we like in a gym, from the equipment and location to the finer details such as decor!

We will be continuing with our personal training programmes and doing our up most to resist the temptation of those infamous American butter pancakes!… Okay, so we may visit IHOP just the once #cheatmeal

Watch this space to follow our fitness adventures.