The Daily Rebel!

27/11/14 –

This is going to be the first of what I know is going to be a successful article series. Taking a page from the Barbell Shrugged Crew I have come to realise that the fitness communities thirst for top quality information, training programmes and trainers that they can trust is deep and never ending. To that end I hope that the Daily Rebel – daily training programs, meditations and a personal insight into my personality – will do something to quench that thirst and allow you to become more connected to me and thus I to you.

Today was a great day! I am in transition at the moment from the gym that I am currently working at to a new facility where I will be working on a fully freelance basis, as opposed the salaried position that I currently hold as a Personal Trainer come Leisure Assistant. This has been a huge leap for me and, if I am honest, has terrified me to no end. Until the moment I handed in my notice at my current employers I was filled with a sense of dread! “What am I doing?!”I thought, the echoes of my friends and families concerns over the free lance nature of my new position and its lack of a salary, which is of course marker of a ‘good career transition’ More money does after all equal more success and prosperity… depending on your definitions of success and prosperity that is.

In any case, there I was, terrified. I was worrying about the future. Thoughts like – “is this the right decision?”, “what if I can’t make rent?”, “what if I fail?” – flew around my head like harpies picking at the heart of my dreams and ambitions. But then, suddenly I was struck by a bolt of realisation, failure was no longer an option. Even if I had to sell my belongings I would make rent, and the only reason to think that moving that one step closer to my dreams of being the best Strength and Conditioning coach and entrepreneur that I can be was fear. And, as we all know dear friends, is that there is nothing to fear but fear itself. With that thought, and the feeling of relief as my fears melting away, I handed in my notice and never looked back.

Since then my training has been spectacular! I am stronger, sleep better and over all recover better. One could say that its because I have finished my ten weeks of German Volume Training (10×10) and had a full bodily de-load, but I truly believe it is because of the change in not just my mental state, but also my position in life. True I am taking a risk, but I am also taking a huge step forward towards my dreams and there is nothing that can take that away from me.

Any way, enough of my personal ramblings. Let’s get to the meat and potatoes of my training for the day. Today was a Bench Press day, and I was feeling strong. I worked up to a new PR Bench of 115kg. Not massive by any stretch of the imagination but a big milestone for me. After that I took my time with my accessory work and really had some ‘me time’. I finished the session with some L-Sits as, not only do I believe that full body awareness and use is a key part to being an athlete, but my core has always been a weak point in my bench press and squat, so I take the time to work on it as much as possible.

So here it is:


  • Bench Press:

– 6 x 1 (I worked up to a heavy single @115kg)

  • Close grip bench

– 3 x 3 @100kg

  • Dips

– 4 x max reps + 1 burnout set of push ups

  • Pull ups

– 4 x max reps

  • Barbell row

– 3 x 12 @60kg

  • L-Sit

– 3 x max time


This was all followed by a good stretch and a foam roll. I have really been attacking my accessory work during my sessions as I am easing myself back in to a more strength focused cycle of training and just generally getting after that jacked and tan lifestyle. Right now I am not following any kind of strict programming other than following a upper body / lower body split due to the fact that my personal and professional life is going through so many changes at the moment. Will I switch back to some kind of formalised training at some point, of course. But, as it stands right now,  after finishing my ten weeks of GVT I have lost 7kg in weight, (95-88kg), put 10kg on my max front and back squat, 10kg on my bench and my deadlift is finally back to 200kg. However for right now I am simply enjoying the process and making gains in one way or another every day, and at the end of the day getting stronger everyday in one respect or another is all that matters.

If nothing else Rebels, remember to enjoy the process of training.

See you all tomorrow!

Train Strong.

Live Strong.

Be Strong.

Leave a Reply