This episode is entirely sponsored by Team Jacked :) If you want to start training properly and stop writing your own sh*tty programs then check them out on Instagram @teamjacked

2.14 - MMA Update - Question: Will Bellator have more Irish Fighters in 2017 than the UFC?

13.00 - How to squat heavier; Ciarán lays out his 5 tips to improve your squat numbers and make some sweet, sweet gains.