Instagram story viewer> @cragus_t> Posts

Craig Tracey

@cragus_t

238

followers

390

following

46yr old dad trying to inspire other dads to lift sh*t💪
@aside.fitness discount code: CT10 for 10% off sitewide

POSTS STORIES REELS TAGGED

Week 3 in the bank, 4 weeks out to SBD PB attempts.

Todays prescription:

Squat - 3 x 5 105kg
Bench - 4 x 4 110kg
Deadlift - 4 x 3 140kg

Building up to week 5 which will be the heavy week, then backed off in prep for PB day.

1RM PB targets:
Squat: 160kg - 170kg
Bench: 140kg
Deadlift: 190kg- 200kg by @cragus_t

7

4

2 days ago

Week 3 saw some 110kg pause squats (4x4)

It's a good grind from the floor from a dead stop 😤

@aside.fitness shorts are Squat approved however✅️

Use code CT10 for 10% off your order. 💪

@aside.fitness
@fitsrightuk
@jettslichfield taken in Jetts Lichfield by @cragus_t

6

0

3 days ago

First time in London watching Eagles v Jags.
Frustrating game but what an experience. Great to get up close to some of the leagues best. by @cragus_t

35

4

5 days ago

Week 2 of my SBD 1RM program DONE.

4 x 4 110kg Bench
4 x 3 140kg Deadlift
3x 5 105kg Squat
+ accessories.

Feeling good and following the program to a tee, not getting tempted to spam loads of weight and reps so im fresh for week 6.

Still dialing in my deadlift and squat technique so any powerlifting tips are welcome🙏
I take my cues straight from @australianstrengthcoach videos but putting them into practice can sometimes be tricky especially when fatigued.

We move to week 3 💪

All filmed using the @gym.lamp_ magnetic phone holder for discretion🫡 taken in Jetts Lichfield by @cragus_t

7

1

8 days ago

Check out @aside.fitness site, link in my bio.

Use my code: CT10 for a 10% discount!

Loads of Tees, great heavy weight hoidies ready for Autumn and dare I mention a mint selection of cool gym short designs? by @cragus_t

5

3

16 days ago

Week 1 of the 6 week PB plan
Bench 100kg 4x5
RDL 100kg 3 x 8
Pause Squat 100kg 4 x5
Narrow grip row 80kg 3 x 8
Leg curl 62kg 3 x 8
Leg extentions 62kg 5 x 5

Rocking the @aside.fitness Real Tree mesh gym shorts and @sundaymass.store Deus Vult pump cover T shirt.
@jettslichfield
@fitsrightuk taken in Jetts Lichfield by @cragus_t

17

9

18 days ago

Just a snippet of last nights session.

The big Friday sessions punctuate the end of the week IMO and set me up for weekend.

Working on volume up to heavy double/triples before i start a 6 week PB build up and attempt for Bench, DL and Squat.

Feeling nice and sore tired morning 😵

Bought a @gym.lamp_ magnetic phone mount to film to check form and also to share here. Very discrete.

@jettslichfield hits different in Friday nights.

My new @aside.fitness shorts providing at least 2 more reps in the tank as we go🤣💪

All tracked on @fitsrightuk training app. taken in Jetts Lichfield by @cragus_t

16

5

22 days ago

Nice Friday night deload session at @jettslichfield. Love this gym atm, great vibe and even better equipment.
Rocking the @aside.fitness tshirt and camo shorts once again.
Great gym clothing check out their insta page and treat yourself.

Workout all recorded on the @fitsrightuk app to keep tabs on my progress.

I actually asked the apps AI to create me tonights deload workout as I've been doing a ton of volume at weight recently.

This is what FitsRight gave me:

4 X 4 100kg pause rep bench press
4 x 3 145kg deadlifts
3 x 8 80kg narrow grip seated row

I added the warmup of:

5 x 6 70kg leg extensions, then also:

3 x 8 lat pulldowns to activate lats for bench

4 sets of kettlebell farmers carry over 30 metres each weight working up to 32kg.

I'll change this to heavier weight using the trap bar in future.

Nice end to the week. #nodaysoff taken in Jetts Lichfield by @cragus_t

16

3

a month ago

2 PBs today @jettslichfield:
Bench 130kg
Zercher Squat 140kg

89kg Body weight atm.

Must've been the full @aside.fitness kit 😅💪

Using @fitsrightuk app to track all my progress🏆

#jettslichfield #asidefitness #nodaysoff #fitsrightapp #ericbugenhagen taken in Jetts Lichfield by @cragus_t

52

6

a month ago

Squat rep work building hypertrophy to take on my 1RM attempts, first failed attempt at 160kg squat and a questionable military press with a bit of cheeky leg drive. I've done it without leg drive, i was fatigued on that rep😄🫶

All the work i do on my rep days in to improve technique and build the tools to up my game. by @cragus_t

5

2

a month ago

Sod it, I'm going through a consistent lifting phase so may as well upload my ongoing progress. Current goals:
200kg Deadlift,
180kg Squat,
130kg/140kg bench all by year end.
Current 1RM's:
Deadlift: 180kg (without straps)
Squat: 150kg
Bench: 125kg
Military press: 80kg

Will be sharing the fails too 😄

Using @fitsrightuk app to track my progress, macros, and create my own gym sessions or use AI created workouts by the app.

All done at @anytimefitnessrugeley @jettslichfield and my ghetto home gym💪 by @cragus_t

13

3

a month ago

Had the pleasure of taking my boys to @prachaosuua this morning for expert tuition from @deejay_341 . A refresher for Mason before he goes back full time and an introduction to Connor. Both got a workout 😅
Gets me in the feels watching Dean teach both boys. Thankyou brother 🥊
Same time next week?👊 by @cragus_t

11

2

2 months ago