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Been a good month ⚡️

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Currently my favourite lats exercise which I love doing on my Upper Hypertrophy day. Give this “Chest Supported Single-Arm Cable Pull Down” a go. A fantastic move for targeting and strengthening your latissimus dorsi muscles, commonly referred to as “lats.”

Key Tips:

- Maintain a stable and firm posture throughout the exercise, with your chest against the bench.
- Keep your movements slow and controlled to avoid using momentum.
- Focus on the mind-muscle connection, concentrating on the contraction of the lat muscle during the pull-down phase.
- Select an appropriate weight that challenges you but allows for proper form.

This exercise is highly effective for isolating and developing the lats, helping to create that desirable V-shape in your back. It’s a great addition to any back or upper body workout routine. Give it a go in your next workout 💪🏽

@grappleperformance
@moemetwally

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💥 Embracing the Grind: Even on the toughest days when you just feel tired and drained, the drive to excel prevails. A shoutout to @valts_grinbergs for the push that got me moving, even joined in with the session.

Today marked the commencement of my final strength week from my STRONG program at @grappleperformance. My final week before the prep begins for the @ibjjf European Championship in Rome 🇮🇹

The session started with a heavy Barbell Deadlift strength block, maintaining explosive speed on each set. Followed by some upper pull accessories, with the focus still being on Strength. Finished off the session with an interval run — 5 sets of 1k at a fast pace (Zone 4-5) with short 1-2 min high incline walk in between each round.

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Details for the Enthusiasts:
👉🏽 Barbell Deadlift
5 sets x 5 reps (80% of 1RM)
💡 Focused on an explosive concentric for optimal velocity.

👉🏽 Weighted Pull-Ups
3 sets x 5 reps (1 RIR)

👉🏽 Seated SA Cable Row
3 sets x 8 reps (1 RIR)
💡 Incorporates a 3-sec pause at the top of the movement. Use a staggered stance for extra ROM.

👉🏽 Standing Cable Rear Delt Fly
3 sets x 12-10 reps (1 RIR)
💡 1-sec pause, 4-sec eccentric. Keep tension on Rear Delt by not crossing over your hands at the top.

Let’s chase the journey with purpose. 🎯💪🏽 #TrainingFocus #StrengthWeek #PerformancePrep

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🚨 Sponsors:
@grappleperformance
@amd_digital

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🏋🏽‍♂️ Taken straight out of the @grappleperformance program which will be launching at the end of the month

This is a nice little E2MOM to end a big Upper Strength session that I did today. Give this one a go and make sure you comment below how you got on!

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E2MOM x 10 sets
👉🏽 12/9 Cal Ski (40s cap)
👉🏽 10 Bench Press @ 50% 1RM

*1:30 cap for each round, the bench press should get very difficult towards the end.
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🗣️ Get comfortable with being uncomfortable! – Jillian Michaels

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Practice makes perfect. Whenever you step onto the bar, no matter the weight. Make every set, every rep the same!

Same setup, same focus, same intent, same speed 🤙🏽

Big session with @jcw.strength.rehab at @betterbodygroupuk.

Got a big step closer to 200kg squat with the 3 x 180kg top set. Then back down for 4 sets of 5 reps @ 150kg. Finished off with some accessory work; heavy Bulgarian split squats, leg extension, hamstring sliders and then the ab wheel for some core work 💪🏽

#PracticeMakesPerfect #BJJcoaching #BJJ #StrengthTraining #HeavySquats #TrainwithMoe

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