It might be a little late but Happy New Year!
I'm currently two months deep in these PBs, so there might be a couple more lists than normal, but as usual I'll try to provide context to them in whatever way I can.
Lets get started because while this might be a 5 minute read, it's highly likely this is a 3 hour writing endeavour!
Joe is ticking along nicely and his Pin Good Mornings are flying which will only help his starting strength on Deadlifts. He's taken 190kg for a new 8RM and 220kg for a new 6RM.
SSB Pin Good Mornings Pin Height:
I believe the Pin Good Morning is a great movement to increase lower back, erector and Deadlift starting strength... If it's set up and performed correctly.
How do you set it up?
The position when the bar is resting on the pins must match the back angle of your deadlift start position, but without extra information people will still not quite get it right. The Deadlift start position is not what most people think, it's not the angle you start the pull at because, quiet often, unless your Deadlift is picture perfect the back angle will change from you initially pulling to where the bar just breaks the ground. That point where the bar just breaks the ground and you have all of the weight is your start position, and thats what we're looking to match.
In terms of performance, allow the bar to rest on the pins between reps, but don't take the tension off the back, almost like you've been instructed to pause there. Once you have those key points correct, you're on to a winner.
These pair well with leg extensions, and Axle or low block Deadlifts, which are other great movements that will help increase Deadlift floor speed.
One last note, don't worry too much about being millimetre perfect on the back angle as you're train around 10 to 15 degrees either side of those angle too.
Sam is currently on holiday, but had a great end to his training cycle hitting PBs in all of his target lifts. In the Squat Sam took 3RMs of 138kg & 140kg, 2RMs of 130kg, 135kg and 140kg and a new 1RM of 153kg. His bench was also flying as he took 82.5kg x4, new 2RMs of 85kg & 87.5kg culminating in a new 1RM of 95kg taking him ever closer to that 100kg target. Finally, Sam hit a new 1RM Deadlift of 187.5kg which was a huge win as we'd kept the Deadlift volume low throughout the training cycle to better target the Bench & Squat. All these wins will lead to harder golf swings and longer driving distances which Sam has confirmed is happening on the course when he plays. Going forward we'll continue turning Sam into a bomber!
Taj had a nice end to his training cycle before Christmas taking that elusive PB in the Snatch. Taj took 59kg for a new 1RM and followed it up with 60kg. He also extended his 1RM Front Squat to 96kg, increasing his potential on the C&J and bringing it inline with his back squat.
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Chris hit a new PB Push Press of 95kg at the end of his first training cycle and now we're moving onto the Axle to really refine his Push Press technique, because of the increased diameter and reduced whip, it's so unforgiving it forces better positions.
When and when not to wear a belt:
Chris asked me this question right before I started writing this so I decided to put it in the blog because it's not as straight forward as just saying 'wear one above this %' and taking into account relative intensity and context is important.
As a blanket rule, anything above 80% and it's probably ok to wear a belt, with that being said doing whole training cycles belt-less is also ok and you'll probably get up to hitting 90% or so while doing that, you might just have to modify some rep ranges to hit the required volumes with 5x5 at 60% maybe becoming 6x4.
Which moves me onto relative intensity. Not all sets are created equal just because it's the same load. a progressive rep range like 5x5 at 80% is much harder than something a little more maintenance like 5x2 at the same load, and this is where we must make judgement calls and where it's not about blanket statements. If i'm given 5x5 at 70% I may expect it belt-less, on the other hand, if I give 2x9 at the same load, I may say wear a belt because of the higher relative intensity.
There is no right and wrong and those examples don't take into account each persons own context. Are we working around niggles and does the belt provide that extra support to get the work done? Does it psychologically make the athlete more confident to attack the weight. Maybe we don't need it for this set but it's close to competition and we want to get accustomed to the kit we'll use in competition.
There are many factors that can go into whether you do or don't where a belt, one thing holds true though, stronger without = stronger with, so it's probably best to not use it as a crutch all the time.
James is starting to ramp up into competition mode where he'll compete at UKNS Juniors in March and he's hit some great PBs in all the targeted events taking a 270kg Yoke for 40m in sub 28 secs, a 142kg per hand farmers for 10m with no drops, a new Axle Deadlift PB of 220kg which puts it ratio with his stiff bar deadlift as well as taking 130kg on the Log for a new all time max!
Axle as the default impliment:
I've been banging on about this for a while and I firmly believe the Axle should be the default impliment for a Strongman to Push Press and Deadlift with. I cover it all in depth in my monthly email so instead of writing the same thing twice, here's the link to join the mailing list:
https://www.savagestrengthcoaching.co.uk/mailing-list-sign-up
Join before the 1st of February to learn about the Axle!
I'm keeping it brief and giving you a list for the next 3 athletes who have absolutley smashed their training since Decemebr.
Starting with Big Jo who is ramping up for Englands Strongest Natural Man in the Opens category at the beginning of February. Jo has already qualified for Natural Worlds in the Junior category after winning it all last year, but we decided to test him against the people who will, after his 23rd birthday, be his peers and who he has to beat if he wants to make it to the top.
Yoke - 320kg x10m in sub 7 secs
Farmers - 142kg x10m in sub 7 secs
Yoke - 340kg x10m in sub 7 secs
Yoke - 375kg x10m
Yoke - 400kg x5m
Farmers - 145kg x7 or 8m
SSB Pin Good Morning - 180kg x5
Log CTOH - 115kg x5
Snatch - 75kg x1
Axle Deadlift - 240kg x3
Log CTOh - 120kg x5
Axle Push Press - 120kg x3
Axle Deadlift - 250kg x3
Jonny... Where do I start! A dominant performance at Scotlands Strongest Natural Man where he took 5 event wins out of 5. An U105 Natural Strongman World Record in the Log Press of 142.5kg and qualification to UKs Strongest Natural Man. His PBs are below and I believe the above speaks for themself. Jonny is the epitome of a silent assassin. Quite, unassuming and just comes in and gets the job done day to day while taking in all the information he can and thats why he's now one of the top 5 U105s in the world!
Snatch Balance + OHS - 65kg x1+2
Snatch - 70kg x2
Hang Power Clean + Hang Clean + Jerk - 80kg x1
Split Jerk - 105kg x2
Log CTOH - 120kg x6
Log Press - 140kg x1
Log Press (12in wooden log) - 147.5kg x1
Log Press - 135kg x4
Yoke - 350kg x10m in sub 7 secs
Yoke - 390kg x10m
Snatch - 75kg x2
Farmers - 162kg x10m
Log Press - 150kg x1
Log CTOH - 135kg x1+5
Axle Push Press - 132.5kg x5
Axle Push Press - 135kg x4
Log Press (13 in steel log) - 145kg x1
Deadlift - 282.5kg x4+1
Deadlift - 270kg x5
Log Press - 130kg x5
Squat (Beltless) - 232.5 x1
Stone to shoulder - 120kg x5
Stone to shoulder - 100kg x8
Axle Push Press - 137.5kg x3
Axle Push Press - 142.5kg x3
SSB Pin Good Morning - 250kg x1
Deadlift - 290kg x3
Squat - 252.5kg x1
Stone to Shoulder - 130kg x2
Log FTOH - 135kg x3
Log FTOH - 140kg x2
Axle Push Press - 150kg x1
Deadlift - 305kg x2
Log FTOH - 115kg x7
Deadlift - 260kg x7
5/5 Event Wins at Scotlands Natural Strongest
Log - 142.5kg - Natural U105 World Record
Not all logs are created equal:
You'll notice i've labelled a lot of Jonnys Log Press PBs with what log he used. Thats not me being a pedant to somehow pad out his PBs, I certainly didn't need to do that. It's because, as the title says, not all logs are created equal. A 13in log is different to a 12 in log, believe me, that inch matters, and a wooden log is very different to a steel one.
Should they be a million miles apart?
No, but hand width, how the handles are set and the distribution of the weight of the log matter and believe me, some wooden logs are not even from side to side, so it's important to track you maxes on different styles of log. That way you can select the correct loading more accurately when using an unfamiliar log.
Marie has had a great couple of months and I feel we've found a nice rhythm that balances Basketball and lifting which has been the main challenge in Maries training. Below are her PBs and you'll notice a lot of Powers. We've not done powers for a while with Marie but it's a great way to save the legs for basketball. As a by product, she's getting more aggressive in the pull and is now Power-ing her old competition openers which is a huge confidence boost. It also probably means come the next competition, we'll be opening heavier than last time.
Muscle Snatch - 37kg x1
Strict DB press - 15kg x6
Lateral raise - 7.5kg x6
Overhead Tricep Extension - 40kg x6
Power snatch - 41kg x3
Power Snatch 41kg x2
Power Snatch - 43kg x1
Power Clean - 44kg x2
Power Clean - 50kg x2
Power jerk - 44kg x3
Power Snatch - 50kg x2
Back Squat - 75kg x6
Block Power Snatch - 40kg x3
Block Power Clean - 49kg x3
Push Press top - 39kg x6
Snatch + TAG Snatch - 40kg x2+1
Clean + Front Squat + Jerk - 53kg
Snatch Deadlift - 65kg x6
DB Bench - 12.5kg x8
Bent Over Row - 30kg x10
Good Morning top - 33kg x10
Power Snatch - 42kg x3
Power Snatch - 43kg x2
Power Snatch - 44kg x1
Power Clean - 51kg x2
Beltless Front Squat 41kg x6
Clean 52kg x2
Power Jerk 52kg x2
Jonny become Savage Strength’s second world record holder (after James back in 2024), marking another milestone for our growing team. Both of our world records have been achieved by athletes who took advantage of our hybrid coaching option, merging the benefits of personalized online programming with in-person coaching for the ultimate combination of support, structure, and feedback.
This hybrid approach allows athletes to get the best of both worlds—tailored programming designed for their goals, alongside hands-on coaching to fine-tune technique and maximize performance on the big stage. Jonny’s achievement is a testament to the effectiveness of this model and the incredible results it can deliver.
Want to merge online programming with in-person coaching and join our team of hybrid clients? Click the link below to book a consultation and take your training to the next level.
https://savagestrengthconsultation.as.me/OneToOneCoachingConsultation
Liam P is enjoying a little bodybuilding work right now and we have his bodyweight up to around 98kg, a far cry from the 90kg he was when we first started working together. Just like all my athletes and clients, Liam is natural so muscle growth is often slow and between holding weight for competition and me begging him to eat more we've gained on average 2kg a year. The slow rate of gain has meant that we've never had to cut Liam and the weight he's gained has been lean and not just slop. Liam put that muscle to good use recently and hit a PB of 60kg x4 in the strict press.
Naturals and muscle gain:
For natural athletes, gaining muscle requires consistent training, proper nutrition, and patience. A good rate of weight gain to minimise fat accumulation is around 0.25–0.5 kg per week. This controlled approach allows the body to prioritise muscle growth while keeping fat gain to a minimum.
Focus on eating in a slight caloric surplus with protein-rich foods, staying consistent with progressive overload in training, and monitoring progress regularly to ensure the weight gained is primarily lean muscle mass.
Slow and steady gains yield better results and are easier to maintain long term.
Olivia has had a great training cycle and is coming to the end of it where we'll look for new 1RMs on the Axle Deadlift, the Log Press, and likely something big on Yoke or Farmers, but along the way since December, she's already smashed a plethora of PBs in these movements.
Highlights include a 72kg x3 Briefcase Deadlift, a strong 55kg set of 5 and 62kg single on the Log Press, along with several Log Clean & Jerk 1RMs on our steel log at 63kg, 65kg, 67kg, as well as getting her first reps on the wooden log at 65kg followed by 70kg which is an all time max.
She’s also crushed a 145kg Deadlift, 82kg Farmers for 10m, and a series of Axle Deadlift milestones, including 130kg x5, 135kg x3, and 137kg x2. On the Yoke, she’s progressed from 210kg x10m to a huge 230kg x10m. With these achievements under her belt, the stage is set for some incredible new personal bests!
Scott has had made some nice progress in the Front Squat taking 90kg x6, 100kg x5 & 105kg x3 all for new rep maxes and increasing his potential in a lot of movements across Strongman. I expect he'll hit a new 1RM next week but it just didn't come in time for this blog.
Want to join our team of online clients? Click the link below to book a consultation.
https://savagestrengthconsultation.as.me/OnlineCoachingConsultation
In our Savage Strength School sessions, Megatron has been particularly impressive, often keeping up with the older kids (Megan is 9) on Deadlift and showing incredible determination and focus in every session.
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.
Want to join Savage Strength School?
Click the link below to book a session.
https://savagestrengthconsultation.as.me/SavageStrengthSchool
In our Savage Strength Olympic Weightlifting Club Barbara is making great technical progress on the Snatch and Clean & Jerk but is also upping her strength hitting new PBs in the Front Squat of 60kg x1, Back Squat of 65kg x1 and Pull-ups in which I originally had x1 written down but since then it's been increased to 3! How? Read below.
Bulgarian for Pull-Ups
One of the key elements often missing when trying to master a new gym skill is frequency. While many people shy away from training the same muscle group daily, I often embrace it when working on skill acquisition. When Barbara got her first pull-up, this was exactly the approach we took.
Initially, the instruction was simple: perform one pull-up every day. Once she could handle that, it progressed to two singles daily. Then, a double every day. You get the idea. Right now, Barbara’s instructions are to complete five total reps daily, broken into sets of 2 or 3. If she struggles to hit those sets, she clusters the reps with 20–30 seconds of rest between each one.
From being able to perform just a single pull-up at the start, Barbara has accumulated significant volume and practice, leading to the progress she’s achieved today. Frequency is a powerful tool for improving skills, particularly for movements where adjusting the load isn’t as straightforward. In a way, you could call it "Bulgarian" for pull-ups—and it works.
Jack has had a nice run hitting some Nice PBs. He's taken 80kg in the Block Snatch, 93kg in the BTN Push Press and some Squat PBs at 138kg x10 which is an 8kg increase on his 10RM as well as a 160kg double. Jacks strength is at all time highs and we'll look to finish off this Squat cycle strong before we look to put that leg strength to good use and transition it into more specific Push Press & Front Squat gains.
Marco hit a nice Clean + Front Squat + Jerk PB of 102kg x1 and is continuing to get stronger session on session. We've got some bad 'Crossfit habits' to unpick but slowly and surely we're increasing his technical knowledge and physical awareness of what his body's doing.
CrossFit and the Olympic Lifts
The problem with CrossFit and the Olympic lifts lies in the mismatch between the technical demands of these movements and the way they are often incorporated into high-intensity group workouts. Olympic lifts, such as the snatch and clean & jerk, are highly technical and require precision, coordination, and years of dedicated practice to perform safely and efficiently. These movements were designed for low-rep, high-focus execution, where the lifter has time to reset and prioritize technique between attempts.
However, in CrossFit programming, these lifts are frequently included in high-rep, high-intensity workout formats, which can compromise form as fatigue sets in. This not only increases the risk of injury but also makes it difficult for athletes to develop proper mechanics and engrain good movement patterns.
Adding to this challenge, large class sizes often mean one or two coaches are responsible for overseeing many athletes at once. While CrossFit creates a great community atmosphere, this setup doesn’t always allow for the focused, individualized feedback that the Olympic lifts demand. Without sufficient time and attention, it becomes difficult to teach the lifts effectively, especially to beginners who need to build a solid technical foundation.
Ultimately, while CrossFit excels at building general fitness and camaraderie, the inclusion of Olympic lifts in high-rep formats often sacrifices quality for quantity. Athletes who want to truly master these lifts may benefit from supplemental training focused solely on technique and low-rep strength work in a more controlled environment, much like Marco and Barbara have.
The sooner this focused approach is adopted in a CrossFit journey, the better, as unchecked technique issues can become ingrained over time, making them far more challenging to correct later on.
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?
Click the link below to book a session. https://savagestrengthconsultation.as.me/SavageStrengthWeightliftingClub
In our Savage Strength Strongman Club George hit an new 5RM Deadlift of 195kg. At the end of this training cycle we'll be looking at hopefully taking a new 1RM.
And Jorge continued the theme of PB Deadlifts with new 1RMs of 140kg, 145kg and 150kg in consecutive weeks. He also hit a 1RM Log of 67.5kg. Jorges goal is to compete in his first Strongman competition in October at Strong On The Tyne.
Sign Up, Show Up, Level Up
There’s nothing like a competition to push your training to the next level. Whether you’re a beginner or an experienced lifter, committing to an event gives your training a sense of purpose and urgency. Knowing there’s a date on the calendar and a platform waiting for you creates a natural focus—it’s no longer just about showing up to train; it’s about showing up to improve.
Competition forces you to set clear goals, refine your technique, and push past mental and physical barriers. It brings out the best in you, often squeezing out progress you didn’t know you were capable of. Plus, the environment itself—surrounded by like-minded individuals who are also chasing their limits—can be incredibly motivating.
Even if you’re nervous about signing up, that’s all the more reason to do it. Stepping out of your comfort zone is where real growth happens. So, if you’re looking for that extra push, sign up, show up, and surprise yourself with what you can achieve!
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?
Click the link below to book a session.
https://savagestrengthconsultation.as.me/SavageStrengthStrongmanClub
In our Online Weightlifting Team Karen has been making fantastic progress, recently hitting a huge block snatch PB of 49kg for 2 reps! Her consistency and dedication to the program have paid off, and this is just the beginning of what she’s capable of. Looking back at Karens old videos, you can also see how much stability and strength she's gained overhead in the last 6 months.
Looking Back to Move Forward
Sometimes, the progress you’ve made isn’t always obvious—until you look back. Recently, we revisited some of Karen’s old training videos, comparing her snatch technique from months ago to where it is now. What stood out immediately was her improved overhead stability.
In her earlier lifts, there was a slight wobble in the arms, with the bar looking less secure overhead. Fast forward to today, and her snatch is night and day different. The bar sits rock-solid in the catch position, her shoulders are more stable, and her confidence under the bar has skyrocketed.
It’s a great reminder that progress isn’t just about heavier weights—it’s also about refining technique, improving control, and mastering the details. If you ever feel stuck in your training, take a moment to look back at where you started. Chances are, you’ll find progress you didn’t even realise you’d made, just like Karen has.
Dave has been dealing with some back issues, but rather than letting that hold him back, we’ve looked to adapt his training. When his lower back feels aggravated, we swap traditional squats for either Pause Squats with the instruction to keep them pain free in terms of load, or for high step-ups. This adjustment keeps the training stimulus high while taking the load off his lower back, allowing him to keep progressing without aggravating his injury further.
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?
Click the link below to book for a free trial.
https://www.savagestrengthcoaching.co.uk/weightlifting-online-team
In our Online Strongman Team Stephen just this morning hit a PB Front Squat of 145kg and just like Scott, raised his ceiling in many Strongman events.
The Front Squat: The Foundation for Power
The front squat is much more than just a leg exercise—it’s a cornerstone movement that feeds directly into strength and performance across various lifts and events, particularly in strongman. Its upright torso position and core engagement closely mimic the mechanics of many strongman events, making it a critical tool in any strongman’s training arsenal.
For the push press, the front squat builds the leg drive and core stability needed to transfer power efficiently from the lower body to the barbell. A strong front squat ensures that when you dip and drive, the force generated travels through a solid foundation, turning leg power into a crisp and explosive press.
Beyond the push press, the benefits extend to other events like the log clean and press, where the bar's position during the clean requires strong quads and midline stability. The front squat also carries over to the Atlas stones, as it develops the ability to maintain an upright position under load, and even to events like the yoke and farmers' carries, where strong legs and a braced core are essential for moving big weights.
If you’re serious about excelling in strongman, the front squat isn’t just an accessory—it’s a primary movement that builds strength, power, and resilience across a wide range of events. It’s where brute strength meets control, and that’s a recipe for success on the competition floor.
Elliot has had a strong run over December and January and is now just two weeks out from England’s Strongest U80 Natural Man, where we’re aiming to hit some big PBs—most notably, the elusive 100kg Log Press.
His recent performances highlight the progress he’s made, including a 250kg yoke over 10m, showcasing both his strength and speed under heavy loads. His pressing power has been on the rise too, with an impressive 85kg for 5 reps and a solid triples at 90kg & 92.5kg on the axle push press, along with an 85kg set of 5 on the log push press.
Deadlift sessions have been just as strong, with a 175kg set of 5 on the axle deadlift adding to his overall pulling power. On top of this, he’s nailed a 90kg stone to shoulder, proving his grit and determination with one of the toughest events. These numbers show that Elliot is heading into the competition in fantastic shape, ready to tackle whatever comes his way. Hopefully we'll see some big lifts and PBs from Elliot at England’s Strongest U80 Natural Man!
Chasing PBs: Elliot’s Path to Heavy Lifts at England’s Strongest Natural Man
At England’s Strongest U80 Natural Man, the log and deadlift events have an interesting twist: athletes can choose between two weights. While hitting reps at the lower weight can rack up points, lifting the higher weight even once immediately trumps any amount of reps with the lighter option. For Elliot, this has presented a huge opportunity—and challenge—as the heavier weights would be personal bests for him.
Throughout his prep, we’ve focused on building the strength and confidence needed to attack those bigger numbers. On the log, that elusive 100kg lift is within reach, and on the deadlift, stepping up to the heavier bar will take his performance to a new level. From the start, I pushed Elliot to prioritize hitting the heavier weights over chasing reps at the lighter ones. Strongman rewards those who push limits, and aiming for these PBs not only maximizes his points potential but also solidifies his mindset as a competitor.
The decision to go heavy reflects Elliot’s growth in both strength and mentality. It’s about taking risks, trusting the process, and putting everything on the line when it matters most. If he nails these lifts on the day, it’ll be the perfect culmination of months of hard work and dedication—and a huge statement in his journey as a strongman.
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.
Want to Join our Online Strongman Team?
Click the link below to book for a free trial.
https://www.savagestrengthcoaching.co.uk/strongman-online-team
Our Get Big Get Strong Online Team is moving into an exciting phase as we transition into heavier lifting to push our strength gains to the next level. With Callum and Jamie leading the charge, we’ve built solid momentum over the past few months, and this phase is all about testing the limits we've worked hard to develop. After this, we’ll roll into a brand-new training cycle designed to keep the progress coming and ensure everyone continues to get stronger while building a well-rounded base of fitness.
This team is perfect for the everyday gym goer—the ones who love the grind of getting stronger in the big barbell lifts but have no plans to step onto a competition platform. It’s for those who want a world-class program and coaching, all while maintaining balance with life outside the gym.
If this sounds like you, we’d love to have you join us. Click the link below to book your free trial and see what the Get Big Get Strong Team is all about!
https://www.savagestrengthcoaching.co.uk/get-big-get-strong-online-team
And thats that, I'm quite proud of that one and hopefully you enjoyed the read and you got something out of it.
Until Next Time
Adam
