A post shared by Fit Performance (@fitperformance) on Jul 28, 2018 at 11:46am PDT

1st Place in the 90kg Category for Zara today at the BDFPA Nationals! Despite not being at her best due to illness the last 3 weeks, Zara still managed to hit some big numbers and came away with a shiny trophy! Well done Z!!

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What a day for some of my clients! It was great to have so many of them compete at our friendly Powerlifting Meet and smash personal bests!

For some of them, it was their first meet. For others it was their second and for the rest, it was simply another meet to gain more competitive experience.

Below are their individual lifts, stating what PB’s were hit for each person from the last time we tested to the competition. The time between these testing points varied for each individual given their programming needs.

Dennis
Squat – 182.5-190 (7.5kg PB)
Bench – 90-100 (10kg PB)
Deadlift – 185-210 (25kg PB)
Dennis has been training for a while now and often goes a week or so every now and again without training which isn’t ideal! Training for this Powerlifting meet gave him direction and the focus he needed to remain persistent! It clearly paid off with the results he achieved.

Aaron
Squat – 170-180 (10kg PB)
Bench – 95-105 (10kg PB)
Deadlift – 180-205 (25kg PB)
I’ve not been working with Aaron for very long and in fact only do his programming with a one off session here and there. He has made great progress showing what can be achieved with sheer will and the determination to better yourself.

Hannah
Squat – 85-90 (5kg PB)
Bench – 47.5-52.5 (5kg PB)
Deadlift – 105-110 (5kg PB)
Hannah came to me a bit of a mess! With poor programming and heavy lifting on a constant basis every training session, it was a recipe for disaster. After an initial change to what she was doing by drastically dropping intensity and performing a variety of exercises, we worked hard to gradually increase her work capacity and reduce her injuries. She performed extremely well with this being her first meet and I look forward to seeing her lift at the next meet.

Sam
Squat – 110 (matched PB)
Bench – 52.5
Deadlift – 125
Sam’s focus for the past year has been weightlifting so we haven’t been pushing her bench press or deadlift as we instead worked on increasing her snatch and clean and jerk. Just 4 weeks out from competition we reintroduced bench and so I was pleasantly surprised that she achieved 52.5kg which is only 2.5kg under her best ever! We now focus on her first LSE weightlifting meet in just two weeks time.

Claire
Squat – 100 (matched PB)
Bench – 62.5-65 (2.5kg PB)
Deadlift – 117.5-125 (7.5kg PB)
I’m so pleased for Claire and the progress she has made recently! She only recently hit 100kg for the first time three weeks prior to this meet so to match it in competition was amazing. And then to go on and hit PB’s in both the bench press and the deadlift is what a great competition is all about!

Sylvia
Squat – 87.5
Bench – 35 (matched PB)
Deadlift – 112.5-115 (2.5kg PB)
With Sylvia being a masters lifter, and the fact she only trains twice a week with holidays every other month, progress can be slow. However, she loves lifting and really enjoys herself at the gym. Her best squat was 92.5kg which was made last month so overall she performed well at this meet.

Steph
Squat – 95
Bench – 55
Deadlift – 115
It’s been a rough final weeks for Steph leading up to the competition. She hit a 110kg PB squat several weeks prior to the meet and was training really well. But only a week out from competition and she came down with a chest infection which needless to say affected her lifts massively. Not only was she run down, she was also sleep deprived from coughing most nights. Even so, she competed and hit decent numbers with great technical form. She now focuses on partaking in her first weightlifting competition in December.

Louis
Squat – 222.5-230 (7.5kg PB)
Bench – 135 (matched PB)
Deadlift – 205-215 (10kg PB)
Louis has been making exceptional progress this last year. When I first started working with him, his squat was 190kg and he managed to hit a 215kg squat in just twelve weeks which is generally unheard of! He still continues to progress to this date and I have high hopes for some big lifts.

Amanda
Squat – 112.5-115 (2.5kg PB)
Bench – 62.5
Deadlift – 110-117.5 (7.5kg PB)
Amanda recently came from a weightlifting background and only decided to give Powerlifting a crack twelve weeks prior to the meet. She hit some good numbers in training recently and improved them even more at the competition.

Charlotte
Squat – 110-130 (20kg PB)
Bench – 77.5-82.5 (5kg PB)
Deadlift – 125-140 (15kg PB)
I’ve been working with Charlotte now for three months and she was already pretty strong and had a great training base coming from a bodybuilding background. The PB’s she produced were just twelve weeks apart and I believe there is still so much more to give. Just look at the speed of that 130kg squat!

Zara
Squat – 165-167.5 (2.5kg PB)
Bench – 85-87.5 (2.5kg PB)
Deadlift – 192.5
Zara and I have been working together for many years now. After she stopped playing football to focus on her career as a Powerlifter, she has not stopped progressing. We recently made the decision to switch from high bar to low bar and doing so has added 22.5kg to her squat in just a few short months. She also benched a PB and hit a 192.5kg deadlift which is just 0.5kg under her current British Deadlift record. We plan to smash this total in 4 weeks time at the BDFPA nationals.

Jon
Squat – 190
Bench – 112.5-117.5 (5kg PB)
Deadlift – 222.5-230 (7.5kg PB)
It’s been a pleasure working with Jon in the short time I’ve been doing so. Jon always works hard and loves lifting so needless to say I was just as happy as he was to see him hit PB’s in both the bench press and deadlift. With some more technical work on his squat, I feel he is not far away from 200kg +

The post Clients at the Fit Performance Powerlifting Meet appeared first on Abs Personal Training Essex.

A post shared by Fit Performance (@fitperformance) on Jun 21, 2018 at 1:19pm PDT

Great session for Hannah and Sam tonight! With it being Hannah’s first competition in July, it was good to see her hit 3×1 90kg squat and 47.5kg bench press, followed by a single at 100kg!
Sam’s main focus is her first LSE Weightlifting competition next month but with her still competing in our powerlifting competition, she did well tonight with a max front squat of 96kg, 3×1 63kg clean and jerk, 100kg clean pulls and a 52.5kg bench press

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A post shared by Fit Performance (@fitperformance) on Jun 19, 2018 at 2:58am PDT

Congratulations to Claire who joined the 100kg squat club last week

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A post shared by Fit Performance (@fitperformance) on Jun 7, 2018 at 1:45pm PDT

More of the girls looking strong for our competition on 1st July with Amanda hitting a 107.5kg PB squat and a 112.5kg PB squat and Claire pulling a PB of 117.5kg
Keep up the good work

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Fix your deadlift with these simple steps

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A post shared by Fit Performance (@fitperformance) on Jun 1, 2018 at 8:47am PDT

Big well done to Darius who maxed today and hit PB’s in all lifts.
Squat – 122.5kg PB, 130kg PB and almost a 140kg
Bench – 85kg PB
Deadlift – 155kg PB
With some work on technique and another solid programme, we think he will be good to hit some bigger lifts in the near future

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A post shared by Fit Performance (@fitperformance) on May 31, 2018 at 2:14am PDT

A clear example of just how long it takes to make progress. Always remember that patience and consistency is the key to success.
Here we have Zara squatting 95kg and benching 55kg in preparation for Nationals in January 2014. Just over four years and a British deadlift record later, she recently squatted 165kg and benched 82.5kg prepping to take some British record attempts at Nationals in July.
Stay focused and enjoy the journey people

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A post shared by Fit Performance (@fitperformance) on May 25, 2018 at 11:20pm PDT

160kg PB… followed by a 165kg PB… followed by another PB of 82.5kg
Seems to be no stopping Zara at the moment as she smashes through her programme edging closer and closer to BDFPA nationals with some new potential records!

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A post shared by Fit Performance (@fitperformance) on May 17, 2018 at 1:11pm PDT

Nothing special here … just 2 PB’s with 157.5kg squat and 82.5kg bench press! Well done

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