Category: Training


Centenary Challenge

This year we mark 100 years since the end of WW1. To honour and remember those who have fallen, not only in WW1, but all the men and women who have given their lives for our great nation I will be attempting the following…

10 rounds of…

10km run

10 pull ups

10 squats @100kg

10 press ups

10 deadlifts @100kg

The workout will take place on the 9th November at Royals Gym and will be commencing at 0600hrs.

The doors are as always open to all. Whether you’re a member or not, please feel free to pop in and show some support. I will be in dire need of it.

If you feel the need to make a donation, please do so via this page. All proceeds will going towards the Royal British Legion and the Royal Marines Charity.


5k PBs

Looks like last night was an evening of 5k PBs! With Rob Lester smashing a 23:14 and Amy Bergmann completing her first ever 5k 😃

Outstanding from the both of you! Have an awesome weekend guys 💪🏼 you thoroughly deserve it!


Front rack position

Today @sarahcheneryfitness has been working in the front rack position doing front rack squats and lunges. Brilliant exercises for building the hamstrings, glutes and improving core strength and balance.

Fancy giving it a go? Just ask us, we’re more than happy to show you!


Pure Elite world champion Joshu-Blue Majury visits Royals Gym!

Awesome little review from Josh, super nice guy and incredible physique. Check out his YouTube channel for more videos!

Wishing you all the best for retaining that title 💪🏼


Qualifying for the World Championships



So after finishing 4th place at the British Nationals pulling 230kg @74kg BW, I was a little downhearted to think that I had missed out on a spot at Worlds by only one place. However to my delight I have in fact qualified! This is down to being part of the Scottish region and so I now have 2 months to try and add some more kilos to my deadlift and hopefully finish in a respectable position.

In my lead up to the Nationals I decided to do a bulking cycle, upping my body weight to 78kg and then spending 4 weeks cutting it back down to 74kg. Due to having an insane metabolism and also training twice a day, I was having to eat 4000 calories a day and only through choice (so as to not get too fat) the majority of these came from clean foods. It’s a lot of eating!

During my cut I went down to 2800 calories a day and this surely showed with me becoming agitated and snappy the majority of the time. Apologies to all those who it affected!

My training focus on the lead up was mainly targeting my hamstrings and glutes as this is where all my power comes from. I have seen huge improvements in both my squat and deadlift and so I’ll continue to do this while its working. Although I deadlift with a conventional style I still like to train sumo, I feel that this really hits the hammys and glutes and also other muscles and tendons that don’t get worked during a conventional deadlift. Along with this I worked hard on my back squat, front squat and also front rack lunges and then accessory work such as single leg press and kettle bell good mornings.

With only 2 months to prep for the Worlds I am doing another 4 week bulk and with any luck I will improve on the Nationals. This has all come around in the space of just a year, after making the decision to step back from football and focus solely on lifting. I do miss the game, however my decision mainly came from a lack of discipline from team members in terms of training and nutrition. My decision was based on the fact that this is a solo sport and the effort I put in will hopefully show, and I’m pleased to say that it has.

Those of you who are avid trainers like myself know only too well the sacrifices that you make in order to achieve anything within your chosen sport. The hours of training in the gym, the nutritional discipline and the lack of social life because of it can often become a burden and I have found myself asking why I do it. Until you’re on stage and achieve something you have been working towards for so many months, when it all comes together, you realise why you’re there and that it was all worth it in the end.


USA road trip: Day 3!

What a great day and end to our San Francisco visit. We got up early and headed out to the Golden Gate Park, a hidden gem in such a busy, robust city. We walked about 5km, enjoying the lakes and peaceful atmosphere.

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From here we headed out of town, across the Golden Gate Bridge and off the beaten track to a small place called Muir Wood. We managed to come across Muir Beach and discovered a path that lead way out into the hills and across the cliff tops. Naturally we followed it…

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…another 5km later we discovered an amazing cove, quite cheeky to get to but well worth the climb down. We sat here, ate our lunch and watched the tide slowly creep in beneath our feet.


Feeling refueled and energised we headed back to the car to make our way back to the city and to the evening CrossFit class at CrossFit Alenia. Today’s workout consisted of…

Back squat 4×6 @80%

For time, 30,20,10

KB front squat (alternate. R/L arm) 24/16kg

Russian KB swings 24/16kg


I really felt this today with a poor time of 12:04, Emma on the other hand smashed it with a time of 08:02.

For anyone looking to visit San Francisco we highly recommend this CrossFit box. A friendly, welcoming atmosphere with quality coaching to go with it! A massive thanks to coach Savage for putting us through our paces!





Oly Clothing Affiliate!

We are very excited to announce that Oly Clothing have taken us on as affiliate athletes! Today, Emma and I received a package of awesome lifting and casual wear t-shirts in an array of colours! Check them out – we are very happy with the quality and style.


*If you like what you see, we have an exclusive discount code for Royal’s Gym followers : OLYROYAL10*

We eagerly hit the gym to put the new gear to the test. Today’s WOD was one of Emma’s infamous creations.. and boy did we get a good sweat on!



For Time…

50,40,30,20,10 Air Squats

5,4,3,2,1 Clean and Jerks @ 50/70 kg


3 Rounds For Time…

12 Ab Mat sit ups

10 KB Hang Clean and Jerk @ 16/24 kg

9 Dips

8 Bench Press @ 35/45 kg

7 Hand Release Press Ups


WOD 1 – Emma 06:41, Sam 06:47

WOD 2 – Sam 11:08, Emma 11:33



Sunday Bro Sesh!

Today we worked on some final strength exercises for our chest and triceps. Mainly for Emma’s benefit because she will now be resting in preparing for the 4 Nations powerlifting champs next weekend. Although it seems we have hit the chest quite hard this week I felt it was quite important for her to practice the bench press movement once more. With CrossFit being Emma’s main sport the bench press, as a compound movement isn’t something that she practices too often, in comparison to the squat and deadlift which often crop up in the WOD’s.

We began by changing our rep scheme to a heavy 5, 3, 2, 1. Working on techniques given earlier in the week by Chris Martin. For Emma this was to widen her grip, pinch her shoulder blades more and ensuring the feet are positioned correctly. The wider grip really seems to be working for her, which of course reduces the distance the bar has to travel.

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We then proceeded to do dumbbell press, mainly to isolate the individual arms as any weaknesses can very often be compensated by the stronger arm when using the barbell. Again a heavy 5×3 rep scheme, followed by some cable flys.

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Finally we worked the triceps, starting with over head tricep extensions. Emma found this quite difficult as she had never done the movement before so I put her back on the bench to do some close grip work. This was probably more beneficial as its more time on the bench getting used to that position and movement. Finally we finished the session with some heavy weighted dips working on a 5×5 rep scheme, myself at 28kg and Emma at 12kg. A great way to burn out the triceps but still working on our strength too.

I myself will continue to train this week and will relish the opportunity to get back in the weights gym as Emma rests up. Her only task to eat and sleep (easier said than done) and be ready to do the job on Saturday.


Competition prep continued…

This evening had Emma and I training squat and bench press with Royal Navy power-lifting champ, Chris Martin. Chris offered to give us some valuable technique on both disciplines which has really benefited Emma with only 10 days to go until the 4 nations championships, also giving her some added confidence before the big day.

Squatting for myself has always been such a challenge, what with having such long leavers, it really makes the whole process hard work. With Emma and I having completely different body types the way we set up for a squat is completely different. After widening my stance and pointing my feet out more I was able to squat much more comfortably and with some more practice I should be able to improve my 1RM.

The following link shows how femur length affects your squat and if like me yours are particularly long, you may find it useful and it may improve yours.

How Femur Length Affects Squat Mechanics



Competition prep…

Hello all! How did you start your week in the gym?

For me it was competition prep…

I feel extremely proud to have been selected to represent the Scotland team for the Four Nations Powerlifting Championships (held in Cardiff). This will be my first major event in my lifting career!

With just 12 days to go until I stand on the Powerlifting platform in Cardiff, I decided to start off my week with competition preparations.

I aim to rest up a week prior to the four nations – and complete what is called a ‘deload’ week, therefore, this week I must do my final 1 rep max testing.

Today was the day of the deadlift! What a successful training session it was to. I managed to pull a Personal Record out the bag and lift 152.5kg. My current body weight being 71kg!

This has given me great confidence and has put me on a high to start my week.

Sam and I finished off our training day with a Benchmark Hero WOD named DT. We felt inspired watching the Crossfit games this weekend and just had to give it a go!

DT consists of:

5 rounds for time

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Push Jerks 70/50kg

Scores: Sam 10:35, Emma 08:05

We played it sensible and we both scaled the weight. Sam went for 50kg and I went for 45kg. It was a fast and heavy wod – my favourite!

Now it’s time to fuel up for tomorrow’s training. Watch this space to follow my journey to National level competition…