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NOTTINGHAM STRONG

@nottinghamstrong

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▪️Barbell ▪️Strength ▪️Fitness
🦌 9000 SQFT Independent Gym Established 2017.
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Yep, thats it. Have a nice day :)

#gym #sbl #bodybuilding

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In person with @28_ashleigh 🎯

7-8 weeks away now from starting prep for shows at the beginning of the season next year.

Food is already at its highest it’s ever been, performance is absolutely flying, and the level of muscularity we’ve added in a very short period of time since our mini cut is incredibly impressive 👏🏼

Nothing magic needed over the next few weeks before we get stuck into prep, just continuing to do what we’re doing at the same high standard and allow the physique to continue improving

*ideally also a mix of eyes being open AND a smile on stage, would be wicked as well

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Offseason week 17 ✍🏼

Back into usual routine now, and some changes to really start ramping things up with some larger escalations across volume, as well as food and supps

Training volume taking a larger increase into the next 5-6 weeks of the first push up phase, I’ve rarely noticed myself unable to recover between sessions recently so starting to really push that over the next few weeks. I’m not someone who thinks there’s a certain set point of training volume to be at, I think it’s something which you can autoregulate across different phases based on needs, at the back end of a prep you’ll be better off doing less and keeping quality higher, but towards the peak of an offseason where you have a lot more food, PED’s are fully saturated, if you can do more, you should be doing more.

NTD food worked up now to 650 carb, highest I think my rest days have ever been which is cool, and an off plan meal replacing my last meal the day before legs, sounds fun, it’s not😂

Trying my absolute best to rinse as much out of this position now, navigating out of a few weeks of not prioritising myself whatsoever, and getting on top of a few niggles I’ve picked up, and really get things back to where I need them to be, no time to waste x

BW: 220-222lbs
TD: 784c 61f 287f 4833kcal
NTD: 278p 77f 652c 4413kcal
Expenditure: 5x20mins CV 10k steps
💊: 1250mg testosterone, 300mg EQ, 25mg anavar TD’s, 20iu lantus daily, 5iu novarapid pre/post

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Interservices 2026 ⚔️🇬🇧

First call up to represent the @army_powerlifting_union. I won’t lie, given how life has been unforgiving over the last 10 weeks, I am amazed to be here. Severe G1 issues, two round trips across the Atlantic and less than 10 sessions in 7 weeks. Honestly to pull anything I am astounded.

Great to share the deadlift only platform with some class individuals for the first time, @billdunn.pl & @tb_strength_coach who have become invaluable mate since I joined the military powerlifting community.

Attempts 200/220/235 (+5kg PB/25kg Stiff Bar PB) or as @chosen_man_lifts put it after my second “that is some of the best deadlifting I have seen you do”

I’d like to make some special thanks, @tb_strength_coach thank you for the opportunity, this fulfilled a 6 year goal of mine and to have your support and share the platform with you for the first time has been a mission.
The boys of the bounty - you know who tf you are.

Massive shout out to @rafpowerlifting for putting on this years inters, back to the army next year for us to try top this 😌

@sirdave___ @drsoph_powerbreed @powerbreed_performance @nottinghamstrong @ukafpowerlifting

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Offseason Week 9 | Legs

Really in my groove with this session now, all the moves I can pretty much get straight into, only need a couple of warm ups. All the more reason to stick with your training program!! Otherwise you’re faffing about with set up for ages, I much prefer to crack on and get to work🔨

Finally took a load progression on SLDL, added an extra 5 a side, moved well - another step closer to the 3 plates I shall patiently await;)

Full sesh in order:
Ab work (hanging ab raise) x3
Lying ham x3
SLDL x2
Leg ext x2
Hip press x2
DB split squat x2
Adductor x2
Standing calf x2 +DC stretch

#bodybuilding

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Second post :p

#gym #bodybuilding #sbl

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Full push and arms session from today

Bit of a change around of pressing movements as previous ones were not feeling too great over the past few weeks.

HS incline moved in over the incline smith, and Startrack flat press back in over the Gymleco. I’ve not had a good run on the HS in over two years now so will be very fun to run this back to previous numbers just this time training my chest not my ego. Startrack flat press back in, nowhere near as much load as I’ve used before here but something I don’t want to rush into anytime soon. I noticed when I had this close to 5 plates, the level of discomfort and stress on my shoulders was pretty damn bad, so a good bit of time here will be spent getting these numbers here to 12/15 rep sets as opposed to adding more load as frequently.

All isolations filmed as well, a mix of unilateral work initially towards arms before some bilateral work to finish off.

When it comes to arm work, I do think for the vast majority of people what matters most is how you connect to a movement, as opposed to what is supposedly the best movement. Your arms can take a lot of volume, and in my opinion battering them hook various different rep ranges but doing so with movements you can consistently connect well with will always illicit a greater rate of growth.

Full session:
HS incline x2
Startrack flat x2
Single arm tricep extension x2
Single arm preacher curl x2
Decline fly x2
Seated overhead extension x3
Db hammer curl x3

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Last bit of heavy work on this block

#powerlifting #squat #800solidasspounds

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Not everyday is a good day..

But..

Small win regardless.

140kgx10 hack squat PB

In taper we trust.
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#powerlifting #womenwhopowerlift #powerliftingwomen #wannabepowerlifter #womenwholift

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EVOLUTION SERIES- REST IS 🔑 LOWER A SESSION ‼️‼️
⚜️
7 Days no training
We are back with a bang
Connection 10/10
Intensity 10/10
Pump 10/10
⚜️
FOLLOW the plan
TRUST the process
ENJOY the journey
⚜️
⚜️

⚜️Health is wealth, invest in you ⚜️
‼️Link in bio,get started on your journey ‼️

⬇️⬇️ ENGINEEREDMUSCLE ⬇️⬇️
‼️ Discount Code Cratos10 ‼️

🔸️🔸️🔸️🔸️🔸️🔸️
⚜️@hillydoc -- coach 🧑‍🏫
⚜️ @engineeredmuscleuk -cratos10- 10%
⚜️@aminokingsuk - cratos10 -10%
⚜️@healthylyx -alexander10
⚜️@unitedpeps- alexander10
⚜️@youth.revisited- Cratos10 - 10%
⚜️@peakxcapade- Alexandercratos -15%
⚜️@black.doctrine.apparel - Cratos10 -10%

#bodybuilding #fitness #gym #workout #fitnessmotivation

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1 week out. Time to cook #gym #fyp #fitness #gymrat #viral

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NATIONALS PREP WEEK 3/10

Feeling consistent and strong

NATIONALS PREP WEEK 3/10

Bench all time PB 75kg
Red plates at comp was my nats goal and we’ve already made it 🥹🥰

NATIONALS PREP WEEK 3/10

132.5kg deadlift

NATIONALS PREP WEEK 3/10

115kg squat
Feeling much more stable and confident with form

NATIONALS PREP WEEK 3/10

First time getting 5 unassisted pull ups (this was the second set)

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