#pwrstrong photos & videos

4 days ago

⚡Deadlift weak points⚡ . When addressing weak points it's a good idea to consider at which point in the lift you've struggled under heavy load.. in the deadlift it'll usually be:- -Right off the floor which if due to a weak start position which may be improved with deficit deadlifts, or the weight may just be too much in which case it's time to work on general strength -At the knees, which may be addressed with Paused deadlifts at the point where you usually struggle -At the lockout, which can be addressed with block pulls (as seen in the video ) -Your grip, which can be improved by taking a mixed grip or hook grip, as well as grip specific exercises and drills #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach

192
6 days ago

Chest and triceps today ☺️💙 I have been a bit hit and miss on insta lately. I have been seeing a physio one to two times a week as I hurt my back. I would progress then feel like I was going backwards. My confidence took a knock and I felt frustrated because I couldn’t do what I wanted to do without pain. Finally I am feeling like I’m getting somewhere slowly but surely. Patience has never been a virtue of mine 😂 On another point got one of those cool Apple Watches - happy 😃 #learning #mindset #pushups #sweatcommunity #sweat #pwrstrong #pwr2020 #lifting #liftingmotivation #findyourstrong #fitnessmotivation #fitnessinspo #fitmum #gym #gymlifestyle #gainz #postpartumfitness #strongwomen

272
2 weeks ago

🏋️‍♂️Exercise performance as a diet progress tool🏋️‍♀️ . With any body composition goal I always recommend tracking in multiple ways rather than just weigh-ins alone. My client Steve has lost 3.5kg over the last 7 weeks, which is great, but even better is the simultaneous increases in performance he has also seen over that time period; a decrease in weight coupled with a steady increase in performance tells us that that we are maintaining muscle mass and the large majority of weight loss is likely coming from the desired source: body fat 🎉 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy #strength #strengthtraining #getstrong #nutrition #fatloss #muscle

110
5 weeks ago

🍎Designing a fat loss phase🍎 . The following recommendations can be used as guidelines when designing your own fat loss diet phase, for information on the nutrition priorities and more specific dietary recommendations check out my video series covering Calorie balance, macronutrient amounts, nutrient timing, food composition and supplements/ hydration. . -Weight loss rates of 0.5-1.0% bodyweight per week for 6-12 weeks -Most food diary apps will have algorithms built in to give you an idea where to set your calories to hit your desired rate of loss in the beginning, you can adjust this based on if you are hitting your weekly targets -Limiting the rate of loss to around a maximum of 10% of your starting bodyweight per dieting phase will generally help reduce chances of high diet fatigue and rebound -Every 6-12 week phase of fat loss should generally be followed by a weight maintenance phase of almost equal length to firmly establish a new settling point for your new bodyweight -Expect results to vary week to week, fluctuations in weight and in rates of loss are normal -For more accurate tracking of weight it may be a good idea to weigh yourself 3 or more times per week and calculate an average to better view weekly trends -Track more than just your weight.. regular body measurements, progress photos and training performance are great ways to monitor your overall progress -Diet adherence is key and whilst occasional diversions are fine it is best set yourself up to succeed, plan diet phases away from holidays, multiple social events, big distractions etc where possible -Trust in the process and be patient, if you are consistent you will see results 💪 P.S. Try not to focus too much on other people's results, social media can be VERY misleading! #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #pwrstrong #powerlifting #powerlifter #liftheavy #nutrition #fatloss #weightloss #diet

192
last month

Settling back into the gym? 🏋️‍♂️ . 4 weeks of conventional deadlift has been fun but i'm itching to get back to sumo! #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy

242
last month

Deadlifts (of course ), block pulls and some back and bicep accessory exercises for the Lift team this evening 💪 Great to see some new members getting stuck in 🏋️‍♂️ . Next week the new Lift program officially begins, super excited to see this lot progress! . Wednesday 6.30pm- Deadlift focus Saturday 3pm- Squat and overhead press focus @dcgymnasium @sara_lg_oli @nicola_732 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy #lift #groupclass

290
last month

🏋️‍♂️ LIFT 🏋️‍♀️ . Back into it with my favourite class and my hard-working team of lifters 🎉 This week we've been focusing on re-introducing the deadlift and it's accesory exercises. In 2 weeks time we start the new Lift program structure for some serious volume and serious progressions 💪 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #lift #powerlifting #powerlifter #liftheavy #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach

282
Jul 2020

Nutrition Priorities for body composition and performance results. This video is based around calorie balance and it's role in fat loss and muscle gain. #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy #nutrition #fatloss #musclegain

40
Jun 2020

Is there a "best time" to lose fat? 🤔 A better question might be: "How can I best set myself up to succeed in losing fat?" 🤔 There are many factors that can help lead to optimal results including: 1 ) Training volume: High volume training periods are ideal for fat loss phases as training stimulus is sky high which makes maintaining muscle mass much easier ✔ 2 ) Post-maintenance: It's generally not a great idea to jump straight from a muscle gain phase to a fat loss phase, or complete multiple fat losses with very small breaks (outside of special circumstances ); instead it may be a good idea to maintain a set weight for several months before a full fat loss phase to allow yourself time to recover from diet fatigue and resensitise yourself to training at certain volumes ✔ 3 ) Planned away from distractions: this isn't always practical and isn't the biggest factor, but if you know in advance you've got a lot of big events coming up that will make it difficult to adhere to your program you may be better off sticking to maintenance until you have more control over your schedule! Want to learn more about nutrition and diet phases? Drop me a DM : ) #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #strength #powerlifting #powerlifter #liftheavy #strengthtraining #nutrition #fatloss

90
May 2020

Current goal: Maintenance/ damage control! It's been a strange transition going from 80% barbell to 0% but the grind must continue! This weeks push sessions looked a little like this: -DB bench (from a step ) 4 x 15-20 reps -Half kneeling single arm shoulder press 3 x 12 reps -Neutral grip DB floor press 3 x 12 reps -DB skullcrushers 4 x 15-20 reps #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy

150
Mar 2020

Hello Everyone! 💪 So with the gyms closed we're all looking for safe ways to maintain our hard earned fitness, muscular and strength gains. Today I've been working on switching my clients to online coaching through my training app and have been developing my "PWR at Home" program to provide an option for anyone feeling a little de-motivated or lost following the halt of their normal training habits. What's included in "PWR at Home"? 💪 Mobility/ Stretch routine (can be performed daily ) 💪Indoor fitness/ conditioning routines (can be performed daily ) 💪4 well-rounded strength and conditioning sessions, options are given for limited or missing equipment 💪Access to exercise tutorials via your training app 💪Nutrition advice including optional calorie and macro targets 💪Access to your trainer via in-app messaging 💪Optional add-ons for runners and/ or those with cardio equipment Subscription to the program will be available at the price of £30 per 4 week period and will be available right up until the gyms re-open. Drop me a message if you have any queries or if you want to know how to get started 💪 P.S if you know anyone who might be interested, any tags or shares would be greatly appreciated 🙌 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

90
Mar 2020

Jo and Sara smashed their first session yesterday, here they're hitting their quads hard with some high rep sets of Heel-elevated Goblet Squats; the elevation shifts the balance away from the hips for a more quad-focused squat 👌 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

200
Mar 2020

Strict press is coming on nicely, using a push press to eliminate the awkward first rep from out of range is a great energy saver 👌 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

180
Mar 2020

Slow tempo squats with pauses... felt great, and no aggravation of my adductor, but also made my soul leave my body 👻👻👻👻 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

180
Feb 2020

Nothing exciting today, just trying to iron out my Deadlift technique in my weaker style, give me Sumo any day 😂 4 x 6 reps at 140kg #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

200
Feb 2020

Sometimes there's no avoiding a bad session, today was one of those days, BUT despite squats having to take a back seat due to injury these Sumo Deadlifts actually felt really good and felt as light as 60% should do... here's to several months of Bench and Deadlift gains 😂 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

140
Feb 2020

Joanne demonstrating great technique here with Barbell rows 🎯 To ensure best results make sure to maintain good technique and position with the hips back, shoulders covering the bar and the torso just above parallel to the floor 👌 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

232
Feb 2020

💥 LIFT 💥 If you're looking to learn or fine-tune your technique in the main gyms I invite you to join the Lift team at DCG, Weds 6.30pm and Sat 3pm 👌 . In todays class we focused on Low Bar Squats, Sumo Deadlifts and Tempo Goblet Squats 🎉🎉🎉 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

110
Feb 2020

Talking on camera is my worst nightmare but here goes 😂 In this video I talk through some of the broad reasons why squatting to full depth is worthwhile! #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

184
Feb 2020

Did some max testing yesterday, PRs in Bench and Deadlift, lot's of technical improvements to be made but i'm excited to get started with the next training block 👌 Bench: 1 x 102.5kg (2.5kg PR ) 1 x 105kg (5kg PR ) Deadlift: 197.5kg (2.5kg PR ) #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

212
Feb 2020

We've all heard that variation can be a useful tool in training but exactly when is the RIGHT time to start changing exercises in a program? 🤔 . To start with it's important to understand that too much variation too often can be damaging to your progress, but calculated changes can keep your training on track 💪 . To ensure you will actually benefit from varying exercises, try using a checklist like this, if you're ticking off multiple boxes it might be a good time to make a change: 1 ) You've stopped hitting PRs for a whole mesocycle (usually 3-5 weeks-ish ) 2 ) The exercise causes discomfort or pain 3 ) You have a logical reason to change, for example if the exercise doesn't fit the rep range that you're aiming to acheive. . These are just guidelines, but if more than one of these applies to an exercise in your program it might be a good idea to swap it out 👌 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #lift

80

Top photos & videos on #pwrstrong

last month

🏋️‍♂️ LIFT 🏋️‍♀️ . Back into it with my favourite class and my hard-working team of lifters 🎉 This week we've been focusing on re-introducing the deadlift and it's accesory exercises. In 2 weeks time we start the new Lift program structure for some serious volume and serious progressions 💪 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #lift #powerlifting #powerlifter #liftheavy #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach

282
last month

Settling back into the gym? 🏋️‍♂️ . 4 weeks of conventional deadlift has been fun but i'm itching to get back to sumo! #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy

242
last month

Deadlifts (of course ), block pulls and some back and bicep accessory exercises for the Lift team this evening 💪 Great to see some new members getting stuck in 🏋️‍♂️ . Next week the new Lift program officially begins, super excited to see this lot progress! . Wednesday 6.30pm- Deadlift focus Saturday 3pm- Squat and overhead press focus @dcgymnasium @sara_lg_oli @nicola_732 #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #powerlifting #powerlifter #liftheavy #lift #groupclass

290
Jun 2020

Is there a "best time" to lose fat? 🤔 A better question might be: "How can I best set myself up to succeed in losing fat?" 🤔 There are many factors that can help lead to optimal results including: 1 ) Training volume: High volume training periods are ideal for fat loss phases as training stimulus is sky high which makes maintaining muscle mass much easier ✔ 2 ) Post-maintenance: It's generally not a great idea to jump straight from a muscle gain phase to a fat loss phase, or complete multiple fat losses with very small breaks (outside of special circumstances ); instead it may be a good idea to maintain a set weight for several months before a full fat loss phase to allow yourself time to recover from diet fatigue and resensitise yourself to training at certain volumes ✔ 3 ) Planned away from distractions: this isn't always practical and isn't the biggest factor, but if you know in advance you've got a lot of big events coming up that will make it difficult to adhere to your program you may be better off sticking to maintenance until you have more control over your schedule! Want to learn more about nutrition and diet phases? Drop me a DM : ) #gym #workout #fitness #weighttraining #strength #strengthtraining #getstrong #liftheavy #squatbenchdeadlift #trainhard #personaltrainer #fitnesscoach #strengthcoach #gymlife #workoutprogram #strengthprogram #pwrstrong #strength #powerlifting #powerlifter #liftheavy #strengthtraining #nutrition #fatloss

90