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BuildAlpha Coaching

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22.01.2022 115 4x5 paused bench press Super proud of Salim his bench still exploding under the #Buildalpha programming. AND HES ONLY 3 WEEKS INTO SPECIALISED TRAINING. We are taking him to his first bench only comp soon while he is training with a Sydney shield side in the junior footy league. He’s only 18 and weights 92kgs ... 180kg+ is in his future for sure!! #buildalphacoaching #benchpress #powerlifting #strong #letsgetit

19.01.2022 HOW TO TARGET THE LOWER LATS? Many people struggle to really target the lower lats which can make the back appear much wider and full. So it really is an essential area to train. Sit on an elevated platform such as a DB to change the starting position of the lift. You then want to pull in towards your belly button under control with a 4 sec tempo. Pull using an outward intention to mimic flaring and engaging the lats and control 4 sec on the way down. ... This technirw might look like another Instagram bs exercise but I’ve learnt this from many different acclaimed coaches. So add this exercise into your next back day and let me know how you go #buildalpha

19.01.2022 2021 spots available to join BUILD ALPHA... We have all had a rocky year and honestly the way glad to see it coming to an end. With 2021 around the corner, let's focus on taking control and focus on ourselves to you can, physically and mentality. This year was a successful year for all my athletes and would love to take on more people that are ready to change their life. Online Coaching: The Build Alpha Program has seen 100+ people get the results they deserve. Included in ...online coaching is a nutritional plan tailored to you as well as your macro nutrient write up to help you track nutrition. Also included are training blocks suited to your training goals whether that be strength, weight loss, athletic performance or body building. 1-1 Personal Training: I am able to train you at my local gym in Guildford or any gym that is close to you. We will set specific training days and times to suit your busy life and pair this with an effective meal plan for best results. I also have my own equipment and am able to travel to your house or outdoor venue near you. Bootcamps: current classes held: Women only bootcamp in Gosling Park, Greenacre Tue/Wed/Thur at 9am, Women only night class Mon/Tue/Thur at 7pm at Peter Hislop Park, Auburn. Mens bootcamp runs on Tuesday & Thursday at 7pm at Peter Hislop Park, Auburn. With a mixed session on Friday at 7pm. Group training: as well as offering personal training you can grab a friend or two and train together to keep each other accountable and motivated. These sessions are available at any gym or park. With many different options from online coaching, park or gym PT to bootcamp sessions, there is a chance for everyone to get involved. Personal sessions are almost full, however everyone is welcome to join our bootcamp session with Build Alpha Coaching. DM me now to get started and get in the best shape of your life in 2021. #Buildalphacoaching

15.01.2022 CLIENT APPRECIATION POST Omar @soubra.fit has been working like an absolute beast on his strength to excel in powerlifting and im honoured to be his coach. He’s only 17 and weighs in at 77kgs and this boy is stronggggg!!... Deadlift shown is 215kgs for a new PR when he first started with me 190 was a struggle (25kg in 4 months) Squatting 150 for 2 reps now which has grown over 20kgs from a non depth 130kgs His bench is flying at 105kgs starting off at 90kgs only a couple months ago. Super proud of him and can’t wait to see where the next 2 months take him @soubra.fit We build them strong at #buildalpha

08.01.2022 If you’re gym has this machine you need to be using it consistently on any back or pull days for upper back gains. Chest supported T bar rows This machine allows for isolation of the upper back muscles by locking your chest in place and being able to tuck your scapula back to initiate the pull. Then pulling your elbows back to control the weight and squeeze. Main tip:... Flare the elbows out while allowing your scapula to move freely from the bottom range of movement to the top #Buildalphacoach See more

05.01.2022 CHEST SHOULDERS TRICEPS For international chest day we are going to add in two extra body parts for a full Push day. Love this workout as part of a first Building Block. The use of straight sets and no super sets is used to focus on the muscle with minimal extra fatigue. A: Incline DB press: 4x12/10/8/12+ Tempo: 4 sec on the way down. Pyramid set until a heavy set of 8 then the final set is a drop set of 12+ reps... B: Pec deck: 3x8 tempo: 2 sec stretch at the bottom, 2 sec squeeze at the peak contraction. Final set is a drop set C: Multi Grip bench press: 6 reps close grip bench then Mid grip for max reps then wide grip max press D: shoulder press: 3x10 tempo: 4 sec on the way down E: Incline DB side raise: 3x8 Final set is a drop set until failure F: Dips 3x6 tempo: 5 sec on the way down Final set is to failure. G: Rope triceps pushdown 3x8 last set is a double drop set, Tempo: 2 sec stretch 2 sec squeeze at the bottom. Give this work out a try during the week and let me know how you go! #BUILDALPHACOACHING #chest #delts #shoulderworkout #triceppushdowns #triceps #chestday #chestdayworkout #bodybuilding #gymgains