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fossfitness_, 24 Greenhill Way, kingsteinton, Newton Abbot (2026)

16/03/2022

Working on this damn bench to be stronger, happy with this. Solid Single 7.5KG under my all time max and it felt light as a feather… working with more volume throughout the week is making my bench shift a lot better now which is good. Enjoying building up to some solid weights again with it all.

04/03/2022

And finally.. here’s my change, 15-20KG Difference in the two.

Not really much to say here except the lifestyle difference is massive, training style is different, nutrition is different.
100% more work to be done, this year I’m looking to move up to around 90KG from my current 84/85KG.

One thing I will say is the increase in weight has led to me being more confident and I find for myself I’m a lot more comfortable weighing in at my current. It’s all about good fun and enjoying the process which I very much am doing 🤞🏽

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group.

24/02/2022

This is nothing short of AMAZING. It hasn’t been the easiest ride for Lucy but she’s not given up and continued to persevere. Now we aren’t too far away from her Wedding and the work has been done, this is why I love my job… so that I can witness the changes in people and how it effects them. For myself personally I feel that the difference from Left to Right is a massive increase in confidence which you can visibly see. Awesome job. 🤜🏽🤛🏽

Want to move better? Be Stronger than you’ve been ever before? Or even fix that little pain you’ve had in your knee for the last few Months? Well then fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage. If that isn’t for you then I have the option of in person coaching, Rehab plans and more.

22/02/2022

Shoulder Pain is Pretty common… and it sucks, honestly. 🤦🏽‍♂️

Give these two little things a go and see if they help. If you’re experiencing anterior shoulder pain then it could be Bicep tendinitis, and if so then these will hopefully do you justice.

Tag a friend below with some tight a$$ shoulders that needs this.👇🏽🤝

Want to move better? Be Stronger than you’ve been ever before? Or even fix that little pain you’ve had in your knee for the last few Months? Well then fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage. If that isn’t for you then I have the option of in person coaching, Rehab plans and more.

15/02/2022

So RPE is a very commonly prescribed style of training for Lifters, I give it to many of mine. I know a lot of coaches do the same. But what is it? How is it beneficial?

- ALLOWS FOR LIFTERS TO TAKE MORE OWNERSHIP.

Now, RPE allows for a lifter to go with how they’re feeling on the day. One week it might feel a little easier than the week before or it could feel a-bit heavier and you may need to lower the weight to meet the RPE. This is good because it prevents burnouts, it makes you aware of what you’re lifting and how easy or hard it is.

For a lifter, once they’re used to RPE.. it makes it extremely easy to track progress. For Example - If your old Max is now an RPE 8… chances are your Max has increased a fair amount.

- MAIN COMPOUNDS.

Now typically it’s going to be prescribed on your main compounds. You won’t be using it when it comes to the Accessory work really, with Accessories you’re aiming to push yourself and force growth so there isn’t much point setting a Tricep Cable Extension to an RPE 7. It just wouldn’t make sense.

- MAINTENANCE RPE.

So naturally, when programming if you have been programmed 4 Sets @ RPE 7, the weight may Alter slightly because as fatigue accumulates the weight will get harder to shift meaning you may need to decrease to hold the necessary RPE. Sometimes requires a slight ego check. But On the flip side you’ll go into your next bench session depending when it is with a lot more energy as if you were to do RPE 9 every-time.

Hope this helps someone out there a tad curious. 🤝

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage.

11/02/2022

BRACING

So what is it?

In short it’s where you increase the pressure in your Abdominal Cavity, this helps stabilise you throughout the lift and helps you maintain position as well as possible. It helps support your back and maintain ‘stiffness’ throughout your torso.

How do you do it?

Like blowing up a balloon, you take in a bunch of air and push out aiming to expand in all directions while holding that breath and tension throughout the lift.
The aim is to be able to expand out 360 degrees throughout your Torso. If you’re wearing a belt then the belt will only be efficient IF you brace into it. The belt serves as almost a wall to brace against which in return increases stability. This is what you want to be be doing during your lift, practise makes perfect so get practising!

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage.

07/02/2022

Now let me explain…..

Keeping track of things is GOOD, But…. Not if it makes you think negatively and effects your Mental State.

Before you start some diet and decreasing your calories to ‘X’ amount in hopes of getting your dream bod or weighing yourself everyday panicking if the number is going to be higher than the last time you did it, try to make better decisions, conscious decisions.

Adding in some Cardio to your weekly or daily routine will help, eating better foods and avoiding those 5 sugars you have in your coffee twice a day will help. I know many people who think of the scales as a negative thing, they dread getting on them.. and guess what? I get it! So save yourself that hassle, aim to make those better decisions through the week, track your food a little bit more, be more mindful of what you’re eating. Try weighing yourself once a week instead of everyday and watch those better decisions pay off.

This can apply to ANYONE, People wanting to lose weight, gain weight, cut for comp or gain a few kilos to bulk up, whatever it is.. try it.

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage.

04/02/2022

Now let me tell you that Powerlifters can take a hell of alot away from Bodybuilders. Personally I know a lot of Bodybuilders, all of which are Strong.

I wonder why?

In Powerlifting your Accessories should be focused on - 1) Your weaknesses. 2) Building bigger and stronger muscles by getting in that intense volume you don’t necessarily get with the main compounds as much.

If you have a bigger muscle, you can produce more force from that muscle, therefore being stronger.

Take away from this post what you will but ultimately understand that your Accessories are important to growing the muscle which will therefore make it stronger. Usually a lot of people want to try the new Instagram trend of some random banded Good-morning thrust or whatever it is as it ‘stimulates’ the muscle or whatnot… but you don’t have to be seriously scientific with it, do what works and has proven to work and when it comes to Accessories, Volume speaks Volumes so add in some and get lifting 🤝

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage.

03/02/2022

BACK to Basics..

How many of you knew that your Upper back plays a part in your Bench press? Well… it does!

A Stronger back will help support the shoulders, the body through your lift will also feel more stable.

Make sure you have a variation of movements in your Back days.
Isolation movements, Rowing movements, Rear Delt movements and Vertical Pull movements.

Even if this helps one person reading, I’ve done my job correctly. Now go out there and start Pulling…
(The weight)

01/02/2022

Intense Music… Initiate 🤓

Over the last year or so I’ve had the ABSOLUTE pleasure of Coaching these wonderful people and watching them grow.
They’ve pushed themselves to new limits, consistently and it’s gotten them some amazing results.

Proud of every single one of them and their progress. Extremely grateful to be chosen to be the one to help them with it all and hopefully continue to do so going into the future, as a team we aren’t stopping and we’re continuing to grow and I couldn’t be happier.

31/01/2022

Small things make a HUGE difference.

Drinking the correct daily intake of water will help keep you energised, perform better, and be more productive.

Doing ‘X’ amount of steps each day will go towards your goal of losing weight.

Don’t neglect the small things because you believe they won’t make a difference to your end result.

The truth is if you want results you need to do these small things consistently for a period of time, there is absolutely nothing you can do that will make make it instantly happen. If you keep being consistent with anything then it’ll happen. What am I being consistent with? Being mindful of the little areas I need to work on throughout training such as small cues to use.

For help with your Training and Nutrition Guidance fill in the Online Coaching Form in my bio - With this you get access to an App with weekly programme updates customised to you specifically for your needs and goals, nutrition guidance if needed, 24/7 support and access to a team WhatsApp group. Not to mention you also have access to my own Sports Massage.

29/01/2022

Control the Controllable’s. Don’t worry about Uncontrollable’s.

If your main aim is Strength…. Not every session is going to be smooth sailing, if you’re on a programme then you need to be prepared that not every session will feel great due to external factors like Stress.

To gain real Strength, you need to build up to it…. There is no point going to failure on your main compounds, on your accessory work.. potentially.

You can’t run at full speed for very long, the same as Maximal effort training, if you come in and go until you can’t do anymore, then in terms of strength… you probably won’t get as far as you want to. Leaving RIR (Reps in Reserve) or using RPE or percentage based work will always be your best bet when it comes to making progress as they’re accurate and you have somewhat of a plan instead of just going until it feels heavy.
Buildup to those few heavy weeks over a period and training will feel a lot better, as you won’t be as fatigued as you would be continuously doing maximal effort work.

fossfitness_

16/03/2022

04/03/2022

24/02/2022

22/02/2022

15/02/2022

11/02/2022

07/02/2022

04/02/2022

03/02/2022

01/02/2022

31/01/2022

29/01/2022

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