At around 9:04pm on March 20th I was hit by a bombshell.
Something that was completely unexpected and something I was not prepared for.
What that is, I can't tell you yet, but the people who need to know already know and everyone else will find out as I make my plans and implement them, so watch this space.
But despite the bombshell, the show must go on. We don't stop trying to move forward, even when something temporarily overpowers you and pushes you down, kind of like a weight thats too heavy at that moment. The 'at that moment' caveat is the important bit to remember, it's temporary and in time if we keep pushing, we adapt and grow. Just like these guys down here!
Sam is making some great progress in his lower body lifts taking the Squat fora new 3RM at 140kg and the Deadlift for a new 2RM at 180kg. This sounds counter intuitive but we've actually reduced Sams lower body work this training cycle... So why is Sam's Deadlift and Squat going up with reduced work?
Balancing fatigue for long term gains
We often use shorter-term blocks to reduce fatigue after high-volume work, allowing for recovery and adaptation. Similarly, strategically reducing overall lower body workload during the full training cycle in order to increase the amount of upper body volume you do can produce the same effect. By shifting focus, the lower body recovers from previous stress of the last training cycle, uncovering even more strength, while the upper body lays the foundations higher training volume. Since training is often cyclical, this approach ensures that lower body gains aren’t lost but rather reinforced by allowing the body to adapt. This balanced workload keeps progress steady and prevents stagnation by managing fatigue effectively across different muscle groups.All this may sound technical, but all we've really done in terms of structure is moved from 3 full body sessions a week to 2 full body sessions and an upper body bodybuilding style session.
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Barbara is making some great progress with her lifting after her initial leaning phase of the Snatch and C&J and has so far hit a TAG Snatch PB of 27kg but is really excelling in the C&J hitting PB 1+3s of 33kg and 35kg along with a PB Clean Pull to Knee + Clean + Jerk of 37kg. I could talk about the use of complexes here however, Barbaras 5RM Back Squat of 61kg leads me to talk about something else.
Chase Progress: Pendlays Principle
Glen Pendlay was known for his philosophy of always pushing for progress, no matter how small. He believed that once an athlete hit a max, whether it was a 5RM, 3RM, or 1RM they shouldn’t aim to hit that same number again. Instead, they should aim to surpass it, even if it’s by just 1kg.
His logic was simple, matching an old max doesn’t move the needle and progress happens when you push slightly beyond previous limits, forcing the body to grow stronger.
When Barbara asked if she should match her 5RM back squat of 60kg, I followed Pendlay’s principle (which is one I hold strong to) and told her to take 61kg. Even a small increase keeps the momentum going and builds confidence under the bar. Consistently striving for that extra bit of progress, no matter how small, leads to long-term strength gains.
Chris is building up a head of steam hitting plenty of PB in March adding a load of leg strength with a 170kg triple in the back squat to a 16in box along with Front Squat rep maxes of 90kg x6 and 100kg x5. That extra leg strength along with some of the coaching in our one to one sessions have lead to a PB Axle Push Press of 92.5kg with some left in the tank. All that realistically until October is just assistance for the main goal of lifting the Dinnie Stones which Chris made great progress with this month hitting a new 3rm of 155kg & 120kg with a 10 sec hold on the last rep.
Lock In Your Grip for the Dinnie Stones
Holding the Dinnie training pins at the top of the last rep in each set can greatly improve grip strength and lockout control, both essential for lifting the actual Dinnie Stones. This extra hold increases time under tension, forcing the hands, forearms, and upper back to work harder to maintain control. Since the Dinnie Stones demand immense grip endurance, a weak grip can become the limiting factor, preventing a successful lift. The body won’t fully commit to pulling a load it can’t hold, so building grip strength through consistent holds with the training pins ensures the hands are ready to handle the real challenge. This small adjustment in training can make the difference between a failed attempt and a successful lift.
James, James, James, what's to say other than he took the title of UKNS Englands Strongest Junior with a convincing win! 3 event wins and a second place across 5 events and an overall win of 4 or 5 points! This was James' most mature performance to date and at 20 year old thats no small feat. On top of that, he showed why a well coached split jerk trumps a push press. Awesome work dude, now onto UK finals!
A random thought
Big Jo, just like James, is competing at UKs Strongest Junior and being the current World Champion, he has high hopes! One of those is to Viper Press the Log and just like James, Jo leverages his Olympic Weightlifting learnings to his advantage and recently said he feels like the Muscle Snatch i've been having him do has helped improve his Viper Press on the Log and I can see why. Both are one motion movements from floor to overhead that rely on the correct hip contact to create the correct bar path. Now I'm not saying it's 100% responsible and I'm very willing to acknowledge the many differences of the movement, but it's something I'm going to be looking into a little more and muse on in the future as it's not really something thats crossed my mind before.
We're using a lot of complexes with Marco and it's panning out really nicely leading to a new 2RM in the Push Press of 75kg followed by new 1RMs of 80kg, 83.5kg... No I have no clue how 83.5kg is a number that was achieved. He's also hitting ne 1RMs in the Snatch of 58kg, 60kg and 65kg in in my head it's the complexes that have helped achieve this.
Refining Technique Through Complexes
Complexes in weightlifting are often used to build work capacity, but with Marco, we’ve been using them primarily for technical refinement. By combining simpler but related movements, we can reinforce specific positions and improve bar path consistency.
One approach has been using eccentric Dip & Drives + a Push Press or a Jerk to dial in the correct dip and drive pattern. The eccentric phase teaches control and balance, while the Push Press or Jerk provides the context of those new positions within the full lift.
For his snatch, we’ve been using a Snatch Pull + Touch and Go Snatch to smooth out an odd double pump that happens when the bar reaches his hips (If you see it you'd know what I meant). The Snatch Pull focuses on maintaining tension and proper bar path while smoothing out the transition and 2nd pull phase. Following it with a TAG snatch reinforces a correct start position thats achieved from top down while also leveraging the snatch pull to cue the fluidity through that transition and 2nd pull phase of the full lift.
These complexes allow Marco to address technical flaws dynamically, helping him transfer those improvements to heavier lifts over time.
Marie has gone down to 3 days a week training from 4 to facilitate her playing basketball and freeing up some time during a busy period in her life, that hasn't stopped her making progress though! In march Marie took 58kg in the Clean & Jerk for a new 2+1 PB and well as a new 5RM Snatch Deadlift.
Less is sometimes more
Cutting back on training days due to a busy lifestyle can feel like a setback, but it might actually boost performance. Training creates stress, and when life piles on additional stress, whether from work, family, or other commitments, your body struggles to recover. Reducing training frequency gives your system more time to recover, adapt, and grow stronger. When recovery improves, so does performance. A well-rested body responds better to training stimulus, allowing you to lift heavier, move faster, and train harder when you do hit the gym. Sometimes, less is more when it comes to long-term progress.
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Liam, our resident ginger, has had a great month! Not only did he hit PBs in the Strict Press of 57.5kg for 5x5 and 65kg x5 while also making progress on his Incline Bench taking 95kg for a new 5RM, he also hit a new 5RM Deadlift of 212.5kg. He then flew off to Vegas and didn't train for a week. We expected some drop off when he came back so we made that first week back flexible, but surprisingly after he came back he matched his 5RM Squat at 160kg putting him in a great place to build his favourite rep range... 3s.
Now I know earlier in this blog I wrote about 'Pendlays Principle' but sometimes rules need to be broken, nothing but the time Liam spends with his hand should be hard and fast. Watching the video back, Liam likely couldn't have done one kilo more on that Squat and there's an argument that something a little lighter would have sufficed, but I left the numbers in Liams hand that week with just a little instruction of 'work hard but don't miss', I think the way Liam approached that squat is a sign of who Liam is. The Squat itself was also a great sign that, after a week of rich food, alcohol and the joys of Vegas, we're in a nice place to push on!
Olivia has hit PBs in 5 sequential weeks on the Split Jerk hitting a 5RM of 65kg, 3RMs on 70kg & 73kg and new 1RMs of 80kg, 82kg & 84kg, thats in no small part to the overhead work she did in her recent bout of strongman training which allowed us to work on different aspects of her overhead strength while retaining the skill of the split jerk. Olivia also hit new 3RM and 1RMs in the Squat of 105kg x3 & 120kg x1 and in the Bench Press of 65kg x3 matching her 1RM and then taking 70kg for a new 1RM.
Strength is Strength
Most of these movements are things that Olivia has not done for months, but getting stronger is indeed often a universal thing and this type of thing isn’t uncommon due to a few factors.
First, strength gained in related movements often carries over. Even if she wasn’t directly training a lift, the muscles and movement patterns involved were still being challenged in different ways.
Second, time away from a movement can allow the body to recover fully from any accumulated fatigue or overuse, allowing her to come back fresher and stronger.
Finally, improved technique, or coordination from other training may have translated into better performance. This combination of factors means that stepping away from a movement doesn’t always lead to regression and in many cases, it sets the stage for new gains.
Pavlos is new around these parts, but he's very experienced in training and competing. A 2x UKs U90 Strongest Man winner with and additional 2 podiums at a World Championships at U90 and U100 to his name, he's no obviously no slouch. But Pavlos was looking for a change to reignite things for him, thats starts with a trip the WHEA Englands Strongest U90 on April 6th. In training for this competition Pavlos hit a PB double on the Split Jerk of 135kg. If I had to describe working with Pavlos so far, he's a soldier with great communication skills and with those traits I can see us pushing his performance higher than it's ever been!
While Wils legs are sometimes not playing ball in the weight room and we end up having to pick our battles due to all the additional cycling he's currently doing. That can't be said for his upper body. Wil hit an all time PB on the Bench Press of 102.5kg.
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At Savage Strength School, we follow a RAMPAGE framework that blends variety with purpose. Each month, we focus on a specific goal while incorporating diverse movements and challenges to keep sessions engaging and effective. This approach not only builds strength but also improves overall athleticism and confidence.
Our Kids sessions runs two nights per week out of Stag Fitness Strength Centre and it's focus is to introduce kids to lifting in a safe, supportive and educative environment.
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Ben is new in our Olympic Weightlifting Club and is only 3 sessions in. With a Crossfit background he has some exposure to the Olympic Lifts but lacks the knowledge to really leverage an effective and consistent movement pattern. 3 Sessions in and after some technical coaching Ben has already hit a new 1RM Snatch of 75kg. Charlotte is also having a great time in the club hitting a new TAG Snatch 2RM of 26kg! In Olympic Weightlifting, knowledge of the lift matters so correct focus can make for very quick progress!
Jack K has had a stormer of a month which is exactly what he needed after a bout of low confidence in the lifts. I'll leave Jacks PBs as a list as they are numerous!
Power Snatch - 82kg
Power Clean - 98kg
Snatch - 90kg x2
Front Squat - 130kg (+5kg) x5
Push Press - 95kg (+5kg) x5
Front Squat - 135kg x5
Front Squat - 140kg x3
Push Press - 102kg x3
Squat - 173kg x1
Front Squat - 145kg x3
Push Press - 105kg x3
Rebuilding Jack’s Confidence After a Setback
After a minor back niggle, Jack’s confidence in his Olympic lifts took a hit. Even after his back was physically fine, the mental barrier remained. He started “clarking” moderate lifts, pulling the bar but not committing to finishing, leading to more frustration. Since back pain carries a strong psychological element, even when the body is ready, the mind can hesitate.
To get Jack back on track, we introduced visualisation and positive self-talk before each set. Visualising successful lifts helped him mentally rehearse proper execution, while positive self-talk replaced doubt with confidence. Over time, these mental tools reinforced his belief that he was capable of hitting his lifts again. By combining these strategies with consistent practice, Jack regained his trust in his body and rebuilt the confidence needed to attack his lifts, as shown in the month he's just had!
Our Weightlifting Club runs multiple nights per week out of Stag Fitness Strength Centre and it's focus is to introduce people to the sport of Olympic Weightlifting while giving them the opportunity to compete if they wish to do that.
Want to join our Weightlifting Club?
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Jorge has made great progress in our Strongman club hitting PBs in the Squat of 90kg x6 & 100kg x5, but most of all, he's hit his long term goal of 160kg in the Deadlift for a new 1RM! Jorges partner in crime Adolpho also hit 160kg for a new 1RM in the Deadlift!
Scott is building strength and confidence in Strongman hitting a new 3RM in the Squat of 85kg while hitting new 1RMs in the monster DB of 40.5kg on each side.
Mastering Both Sides with Monster Dumbbell Training
Training the Monster Dumbbell on both sides is essential for competition readiness, as some competitions call for a rep on each side. Practicing both sides will also improve overall coordination, helping athletes develop better control and efficiency. It will also give you the ability to switch hands if necessary due to fatigue or injury.
While it’s normal for there to be a discrepancy between your max on the dominant and non-dominant sides, there’s no need to stress about it. A smart approach is to warm up both sides until you top out on your non-dominant side, then perform the prescribed reps and sets on your dominant hand. This ensures that both sides get practice while allowing you to focus on maximising strength and efficiency where it matters most.
Our Strongman Club runs multiple nights a week out of Stag Fitness Strength Centre and has a history of taking people from the level of complete beginner to British Finalist.
Want to Join our Strongman Club?
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Dave has had a great month in our online Weightlifting Team taking PBs in the Squat of 90kg and 100kg while also taking a new 1RMin the Snatch of 64kg and 3RM in the Front Squat of 85kg. One of the biggest differences for Dave is that he's found routine and consistency.
The Power of Routine and Consistency in Training
Progress in strength training isn’t about chasing big lifts every session, it’s built through routine and consistency. Sticking to a structured plan allows the body to adapt, reinforcing movement patterns and building strength over time. Regular, consistent effort creates momentum, ensuring that small improvements compound into bigger results. Routine also reduces mental fatigue, making training a habit rather than a struggle. When you show up consistently and follow a plan, progress becomes inevitable.
Karen already had a great routine, but would admit herself that she was frustrated up until February when things started moving again. After all the PBs in February, Karen continued her momentum into March taking PBs in the Snatch of 50kg and 52kg for 2RM and 56kg for a new 1RM. She also hit new rep maxes in the Front Squat of 62kg x5 and 66kg x3 while also taking a new 2+1 in the C&J of 60kg. Karen will look to carry this momentum into the next couple of weeks where we look to wrap up our training cycle with some new 1RM Front Squats and Push Presses.
Sonny is only around 6 weeks into our training program and was pretty strong to begin with, but he's already made great progress leveraging the way EMOMs work on technique to hit new 1RMs in the Power Snatch of 100kg and 104kg in subsequent weeks, all while dealing with a long term bout of costochondritis which since joining me for coaching, we're starting to get on top of by making sensible and pragmatic changes to the program.
Training Around Costochondritis: Focusing on What You Can Do
Dealing with costochondritis, like any niggle, can be frustrating, but smart adjustments allow you to keep training while minimising pain and promoting recovery. Movements like the Push Press and Front Squat often aggravate the condition due to the bar’s position placing pressure on the sternum. Instead, switching to the Behind-the-Neck Push Press and Back Squat shifts the load away from the affected area, reducing discomfort while allowing you to maintain strength and movement patterns. This approach helped keep progress moving forward for Sonny without further irritating the injury, giving the body the time it needs to heal while staying active and focused on what can still be done.
Our Online Weightlifting Team follows the British Weightlifting competition calendar with a focus on the bigger national competitions and the regional ones in the North East of England and is perfect for those competing in that area and for those looking for guidance and a periodised and focussed program.
Want to Join our Online Weightlifting Team? Our next training cycle starts on the 14th April.
Click the link below to book for a free trial.
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Elliot has been crushing it lately in our online strongman team hitting volume PBs in the deadlift, building both strength and endurance under heavy loads. His consistency and focus are paying off as he pushes closer to competition form.
Outside of being a new dad (Congratulations dude) Stephen is making waves in his training too... When we can actually see him! His lifts are solid, but fitting himself into the frame of a video seems to be a challenge of its own.
Our Online Strongman Team follows the UK Natural Competition Calendar with room to stop off and compete through a few other competitions too. It’s perfect for those competing on the circuit and for beginners who don’t plan to compete yet but want a coaches guidance and a periodised plan.
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Our Get Big, Get Strong Online Team was built for those who consider themselves the average gym goer—those who want to get stronger in the big barbell lifts, follow a world-class program with world-class coaching, but have no plans to compete and still want a life outside the gym.
With a new training cycle starting on April 13th, now’s the perfect time to hop in and join Callum. By getting involved now, you’ll have time to get familiar with the flow of the sessions, setting yourself up for success when the next cycle kicks off. Whether you’re aiming to pack on size, build strength, or both, this team is designed to help you hit your goals without sacrificing balance in your life.
Want to Join our Get Big Get Strong Online Team?
Click the link below to book for a free trial.
https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team
Consistency and progression are at the core of what we do at Savage Strength. Each athlete’s journey highlights the importance of pushing past limits, refining technique, and staying committed to long-term growth. Whether it's hitting a PB, dialling in technique, or building mental resilience, every step forward counts.
We're excited to see what April brings so keep your eyes peeled because I'll hopefully have my own bombshell by then!
Until next time
Adam