One mans struggle against the force of gravity

I thought I would throw these up…as usual I don’t pick all the ‘best’ videos of the day…I don’t just post up all the ‘highlights’. I try to post ‘real’ videos…so there are misses…there’s less than perfect form…because that’s reality and because I think blogs and websites that are just full of highlights are disingenuous. So today I thought I would put up this series of Garrett’s. I do this for a number of reasons:
1. Because Garrett hurt himself…and I always find that funny.
2. Because he hurt himself and sacked up and got the lift on his next attempt.
3. Because after getting the lift he allowed Jonny and I to goad him into taking another attempt…which he got.

Some Actual Coaching
This is from Manuel Buitrago who works at Supreme Sports Performance.

The reason this kid is missing most of these lifts is because hes whipping the bar out due to his weight being too much on the toes on most attempts (as you can see via the bar path in the pics below).

Ironically on his 2nd attempt, he had a better weight distribution but he still cuts his pull above the knee (and never reaches a full extension). You can compare the difference between he and I, but even if he stayed over the bar longer, he would still have lost most of those lifts because his weight was too far fwd.

You can see the difference between his 3rd and 4th pic (where he failed) vs his 5th and 6th pic (where he made it). Again, hes still cutting the pull but his weight is further back despite the same start position.

So make sure you sit back a little more, and wait over the bar longer (btw I know I suck at photoshop):

The Kid


Informed Performance Submission Tournament – Saturday, August 15th

Entry by pre-registration only. No entries will be accepted on the day. Forms will be made available and sent to clubs in the next couple of days. If by chance you don’t get a form, I’ll upload one online.

The tournament format is as follows:

Entry fee – €20

10am- Sign in.
11am- Rules meeting and brackets made.
12pm- Competition starts.

The competition will run on a straight elimination format with two progressing to a final. There will be a gold, silver and two bronzes for each category.

Matches will be decided by submission, or failing that, points. The referee will award points based on the following:
More info on what constitutes a penalty/sweep etc. is available on

I should point out that the rules and categories used on that site are really extensive. Obviously this is a wee little tournament on the emerald isle so we won’t be using all of those.

Novice (-12months), Intermediate (-3 years), Advanced (3 years +).

Weight categories as per IBJJF:
Over 100.50KG

We have a large matted area which should be suitable for two rings, but I’ll trial it tonight and see if it is. If not I’ll arrange to get some more mats and we’ll put a ring downstairs.

More info plus entry forms coming soon. I just wanted to update as a lot of people have been enquiring.

Athlete’s looking for a job?

I got contacted today by a mate who is trying to fill this job and thought I might know an athlete that it might suit…so if this sounds like you…drop me an email and I’ll pas your contact details onto Luke.

Sport Related Sales / Commercial Business Development- FMCG Products (Nutraceutical Food Space)

Reporting to the newly appointed Commercial Director for this new product range in the Whey / Protein / Nutraceutical Sports Drinks Products space.
This product range is relaunching in Ireland (though there is some presense here already) and the Business development role will go to someone passionate about sport and / or body building as this will be the core target market initially that will give you most traction.

This is a well established organisation in the FMCG space, who are looking for a Commercial Manager to develop the product ranges and product distribution in Ireland (this is a country wide role and you can be based anywhere in Ireland – there would be a slight preference for Leinster as this will be the hub of activity). This is a stand alone role covering Ireland and will suit someone who has an interest in Sports and has sales experience. Product is coming through USA through 3PL in UK into Ireland and all R&D has been done in Ireland for the product nuances. It is B to B sales not to consumer.

Job Profile Requirements:

– To achieve both overall volume and individual target product targets
– To grow the product distribution in Ireland
– To use initiative in developing the market for the product range
– To manage all the existing accounts
– To develop marketing plans where needed
– To monitor competitors to ensure accurate market knowledge
– Monthly management reports


– Experience in sports products side of FMCG is ideal but not essential (a link into the body building world could be an asset)
– A 3rd level degree is a ideal but not essential
– Strong motivation
– Proven track record in the FMCG sales area, 3 – 5 years really unless you have less and have exceeded targets
– Good communication skills
– Good computer skills

This weeks program…just for comparrison

I thought I would throw this up because it might answer some of the questions people had and save me from having to prattle on.

You’ll see that the program is really only tweaked a little here and there and most of it is pretty much as is.

Session 1
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Front Squats – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
DB RDL’s – 4 sets of 10 reps.
Bridging – 5 sets of 60 seconds with 60 seconds between sets.
Shoulder Mobility Work
Pull Ups – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Push Ups – 4 sets of 10 reps.
Hi-Lo Woodchoppers – 3 sets of 12 reps on each side.
Cable Lateral Raises – 4 sets of 10 reps.
Overhead Tricep Extensions – 4 sets of 10 reps.

Session 2
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Deadlift – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
Elevated Split Squats – 4 sets of 10 reps.
Side Bridging – 3 sets of 45 seconds with 15 seconds between sides.
Shoulder Mobility Work
Bench Press – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Rows – 4 sets of 10 reps.
Ab Pulldowns – 3 sets of 20 reps.
Military Press – 4 sets of 10 reps.
Preacher Curls – 4 sets of 10 reps.

Session 3
Warm Up – 5 to 10 minutes…as usual.
Shoulder Mobility Work – The usual.
Incline Bench Press – 2 sets of 12 reps and 5 sets of 10 reps.
Decline DB Fly – 4 sets of 15 reps.
Lo-Hi Woodchoppers – 3 sets of 12 reps.
Shoulder Mobility Work – Different from what they did earlier.
Reverse Grip Lat Pulldowns – 2 sets of 12 reps and 5 sets of 10 reps.
Single Arm Cable Rows – 4 sets of 15 reps.
Hanging Leg Raises – 3 sets of 12 reps.
1A Leg Press – 5 sets of 10 reps.
1B Back Extensions – 5 sets of 10 reps.
1C Natural Reverse Hypers – 5 sets of 10 reps.

Session 4
Warm Up – 5 to 10 minutes.
Mobility Work
Rower – 6 sets of 400 with 60 second recovery between efforts.
15 minute work set of the following:
1A Step Ups – 5 a side
1B Lat Pulldowns – 10 reps.
1C DB Press – 10 reps.
Rower – 8 sets of 300 with 45 second recovery between efforts.
15 minute work set of the following:
2A Lunges – 5 a side.
2B Pull Ups – 2-5 reps depending on ability.
2C Push Ups – 10 – 15 reps depending on ability.
Rower – 10 sets of 250 with 30 second recovery between efforts.

Session 5
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)
15 minute work set of the following:
1A Box Jumps – 10 reps
1B Push Ups – 10 reps.
1C DB Rows – 10 reps.
Treadmill – 2km @ 1% as fast as possible
15 minute work set of the following:
2A KB Squat – 5 reps.
2B KB Rows – 5 reps.
2C KB Press – 5 reps.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)

The long arms of the law…don’t make benching easy

Since I mentioned that template yesterday I thought I would give you a look at the results of someone that has been following it.

Detective X tested today you can find the previous post regarding his training and testing here.

I thought I would put up all his results…he’s been training with me for 2 months so he tested 3 times.

Testing Session 1
Weight: 105.3kg
Bicep – 9
Tricep – 13
Subscapular – 19
Suprailliac – 18
Mid Axilla – 18
Abdomen – 31
Thigh – 17
Calf – 14
Total = 139mm

Bench – 80kg
Pull Ups – 4 reps
Push Ups – 35 reps
Inverted Rows – 8 reps
Trap Bar Deadlift – Not done

6×30/30 Rowing Test:
Row 1 – 173
Row 2 – 161
Row 3 – 152
Row 4 – 143
Row 5 – 130
Row 6 – 127
Total = 886m

Testing Session 2
Weight: 104.9kg
Bicep – 7 down 2mm
Tricep – 12 down 1mm
Subscapular – 17 down 2mm
Suprailliac -13 down 5mm
Mid Axilla – 16 down 2mm
Abdomen – 23 down 8mm
Thigh – 13 down 4mm
Calf – 12 down 2mm
Total = 113mm down 26mm

Really pleased with this…anyone who has seen Detective X training will know why he’s improved so much…he has gone at it hard every session…this is what happens when you clean up your diet and work your arse off.

Bench – 95kg up 15kg
Pull Ups – 6 reps up 2 reps
Push Ups – 43 reps up 8 reps
Inverted Rows – 19 reps up 11 reps
Trap Bar Deadlift – 120kg (he has had a knee issue…we are just nursing this back to full power.)

6×30/30 Rowing Test:
Row 1 – 181 up 8m
Row 2 – 171 up 10m
Row 3 – 159 up 7m
Row 4 – 154 up 11m
Row 5 – 154 up 24m
Row 6 – 154 up 27m
Total = 973m up 87m

Testing Session 3 – This was this afternoon.

Today's Testing Results

Weight: 103.1kg
Bicep – 6
Tricep – 8
Subscapular – 15
Suprailliac -12
Mid Axilla – 13
Abdomen – 18
Thigh – 12
Calf – 11
Total = 95mm

So he’s down 44mm in total in 2 months. I am really happy with that…not as happy as he is…and certainly no where near as happy as the tailor that has been altering all his clothes is.

Bench – 100kg up 20kg on his first test.
Pull Ups – 8 reps up 4 reps on his first test.
Push Ups – 45 reps up 10 reps on his first test.
Inverted Rows – 26 reps up 18 reps on his first test.
Trap Bar Deadlift – 140kg he pulled this easy…we are still working on sorting his knees out…this was no where near max.

6×30/30 Rowing Test:
Row 1 – 186 up 13m
Row 2 – 175 up 14m
Row 3 – 171 up 19m
Row 4 – 163 up 20m
Row 5 – 163 up 33m
Row 6 – 161 up 34m
Total = 1019m up 133m

This is a massive improvement…if you want to know how big an improvement it is go and have a try yourself and see how you do…scoring over 185m on your 1st effort and totalling over 1000m for your total takes a bit of doing.

You’ll be amazed what happens when you come in and do what your told. Detective X is not a novice trainer….he’s been going to the gym regularly for a long, long time doing what most people do….a bit of this and a bit of that. I would like to see anyone argue that he hasn’t got a good return on his €210 investment in some proper coaching?