This client loves training and was training consistently with no direction. She did bootcamps, hit classes you name it, none of which had any link with the next, there was no overriding goal, the stimulus was constantly changing from class to class and the main thing is she never got any stronger. Fast forward 6 weeks of structured strength training with me. In that time we have focused on learning to deadlift, squat, and completed our eccentric chin up work and we have 4kg weight loss and 4 percent bodyfat loss and I haven't spoken to this client about nutrition. The key is, to be making progress you have to be on a path towards something. Doing 20 classes a week all with no link to the next is pointless.

First chin up is a big moment, first muscle up is up there too. Paul has worked very hard, we started with eccentric chin ups and yesterday we got the video above. Great work.

Simple exercises that I make as hard as possible for myself. Stop looking for fancy shit when the basics will beat you every time! A1 bent over row paused 5 sets of 10 A2 bench press 5 sets of 8 B1 single arm shoulder press 3 sets of 12 B2 pull up 3 sets of 12 40 minutes.

With the right framework in place for you, you can achieve anything. We install that framework around you, allowing you to train with expert advice, be accountable and to make positive amendments to your nutrition and lifestyle. Which in turn sets you up to achieve. If this sounds like something you need email conor@conormcdonald.com for more info.

Back to the usual opening hours tomorow. 💪

We are closed again tomorrow (Saturday) we hope to reopen Monday. Have a great weekend.

Yesterday and likely today's training partner was the best! I have a door mounted chin up bar, a set of rings, a 20kg weighted vest, a band and a 12kg Kettlebell and got a very, very good session in. Be creative and keep moving

The gym will be closed all day today ( Friday). As the day goes on we will review the possibility of opening tomorrow but its looking more likely we will be back open again on Monday at 7am.

The gym will NOT be open tomorrow (Thursday) or Friday morning as the severity of the weather has been upgraded to Red. We will make a call on whether we will open Friday evening at some time Friday morning.

We are closing today at 10.30am for the day. We are open until then. Looking at the forecast and warnings it seems the best and safest course of action. Conor

Everybody please take care on those roads. At the moment we are open, given my experience driving in we will have to make a call on it soon. If and when we do everybody booked in will recieve an email. Conor

You know when you are wasting your time. How many times have you turned up to the gym lacking a program to complete, having no direction, not knowing if what you are doing is beneficial or not and worst off wary of asking for help because the trainers are not approachable. All our clients are programmed for, are thoroughly coached on their programs, have constant access to coaches and have goals that are of interest and that they are working towards. Email conor@conormcdonald.com for more info on our packages.

Oldskool

Fun session in work tonight, first time snatching heavy since nationals and managed an untidy 100kg Snatch + Hang Snatch (10kg PR) and 100kg Snatch Balance Double (Some sort of PR😂) nice to be finally hitting the 100 barbell consistently🙌🏼 and always deadly to train with the CMD members😊 #snatch #hangsnatch #snatchbalance #weightliftingireland #pr #weightlifting #olympiclifting #cmd #irishfitfam #progress #84kg #elekio #thefitclinic #powerofthepants #crossfit #irishcrossfit #snatchprcomingsoon #irishlifting #liftingireland @liftingireland

Here are the facts. 91kg on the left down to 72kg on the right. 18 months with training with me - August 2016 start. Body fat 28 % to 15.7% No macro counting. Trains 3 days per week. Get in touch. Conor@conormcdonald.com

@kevinjonesin at the bottom 😂

😘

Finally getting around to some gym upgrades this week. We hope to install the first Rogue monster lite rack by this Friday (delivery permitting). @rogueeurope

1st 4 week program of the new year done, spent the 4 weeks getting back into some semi heavy lifting building a base for some heavier things to come. The next 4 weeks will take me closer to the actual lifts I want to test in 8 to 10 weeks time.

Finally the barbell felt a bit better, none of the big lifts have felt great in a while, numbers aren't crazy but I feel that with a bit of consistency they could be decent again. And I'm happy knowing I will be able to give it some consistent effort.

Never ending Snatch + Hang Snatch complex’s at 80% last night, some good...some not so good😐 finished with a top single at 100kg🙌🏼. It’s been well over a year since I’ve come close to that number! Moving in the right direction for Nationals🏋🏻‍♂️finished with a sprint workout then of 100cal row, 75cal ski and 50 burpees no pacing just go😐. Big thanks to @thefitclinic and @brianohaonghusa for all the help over the past 4months! #weightlifting #olympiclifting #snatch #hangsnatch #weightliftingireland #cmd #nationalsprep #crossfit #irishcrossfit #progress #thefitclinic #tryingnottosuck #waterfordwarriors #irishfitfam #worldsslowestburpees

OK here is one thing that you won't find on many trainers self help January lists that I really rate and find worthwhile. 1) take the braverman personality test! 'What' I hear you say, what has that got to do with dropping a few pounds? When and why you will quit your fitness regime and how and why you might succeed is largely determined by your personality. Determining what your likely stumbling blocks are and therefore preempting them gives you an understanding of yourself and let's you second guess emotions and feelings that may lead you to feel like quitting. On the flip side it will also advise you on what you might need in order to succeed. Do you need structure and routine or maybe variation, do you need personal attention or do you need to work mostly alone. If you are serious this time around but haven't yet cracked the code for yourself over the long term, try taking the test below and relate it to your fitness journey....

Examples of results achieved by some of our clients who partook in our tailored programs. If these people could make such positive changes then why can't you? If you feel that your life would benefit from similar change why not email conor@conormcdonald.com and set up a consult with one of our coaches.

Programming is your path to wherever you want to go and whatever you want to do. In order to program effectively we first screen to find out what you can do (I mean there is no point in programing 3 sets of 10 reps chin ups in your program if you can't do 1). Then we talk about what it is you want to do, we set goals regarding your body, goals regarding your primary lifts and goals for your mobility. Once we have this information we then take into account what you have done last month and we combine all 3 aspects above to form a new program for the coming month. Without programming it's hard to see where things are going. Consistently ticking the workout box will leave you distinctly average at everything so you may as well direct your efforts towards the achievement of certain goals and utilise your efforts in a wiser fashion.

Well that didn't feel great 🤔

Marking the end a good start to 2018!👊

Snatch balances at 90, 95 and a sloppy 100 tonight with @lauramcgrath1. Prep for nationals is underway🏋🏻‍♂️ #snatch #snatchbalance #nationalsprep #olympiclifting #forgotmylifters #latenighttraining #weightliftingireland #irishfitfam #progress