Welcome Back to Season 2 of the GBA Podcast!In this episode Matt & I talk things which have stuck and things which haven't over the past year. The difference between knowing what you should do, and doing it. Building habits, intercepting yourself before you sabotage yourself, diet, training and everything in between!Please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!OUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#wisdom #routines#advice #lifelessons #workout #workoutmotivation #garagegym#homegym#gym#fitness#fitnessover40#howtoimprove#improvefitness#habits#mindset#motivation#life #lifestyle #lifehacks

**Stop hurting your back and start building muscle.** 👊

Welcome back to the garage for Training Buddy Episode 8. Today is a full Push Session, but there’s a major shift in how I’m approaching my training. After years of CrossFit and constant back tweaks, I’ve decided to hang up the high-rep Olympic lifts for now and pivot to a Bodybuilding-style programme.

In this 35-minute session, I’m walking you through every lift—from the Bench Press to Tricep Extensions—explaining exactly why I’ve made this change. The goal isn’t just to get a "pump"; it’s about longevity, spinal health, and finding a way to get stronger without the constant risk of injury.

If you’ve been struggling with lower back pain or feel like your current training is breaking you down rather than building you up, this one is for you.

In this episode:

✅ My move from CrossFit to Bodybuilding

✅ Why I’m prioritising spinal stability over explosive power

✅ Full Push Day walkthrough (Sets, Reps, and Cues)

✅ How to programme around a back injury without losing your gains and your mind.

Craig Richey: Best in You

https://open.spotify.com/track/75PqUcMfN0nTG6ksr5aPKz?si=MeMUhJXlT4ab7Gw4TSLmjA

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📍 **TIMESTAMPS:**

0:00 - Intro & Why my training had to change

02:34 - Bench Press: High volume with control

07:44 - The Full Programme Split

10:30 - Support @DozerWeightlifting

12:31 - Starting the new programme

15:31 - Dips: Focus on the stretch & pec isolation

17:49 - Testosterone Experiment

20:48 - Overhead Press: Protecting the lumbar spine

22:38 - Sony EV10 vs DJI Pocket Osmo

26:36 - Electrolytes - which are best?

29:00 - Heated Gloves for those cold bars

29:40 - Lateral Raises: Building the V-Taper (Back friendly!)

31:39 - Tricep Extensions: Finishing the pump

33:49 - Outro

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NEED A TRAINING BUDDY? Join Will for a cardio session at home, talking through mindset when faced with injury and how to approach the comeback.From the stoics to Jocko Willink, to Family & Formula 1. This episode has it all.Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the series!Links to everything mentioned in the video are below. You can support me at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MENTIONED IN THIS VIDEO: @RyanHolidayOfficial  The Obstacle is the way:https://amzn.to/3MfmA8OMyprotein creatine:https://amzn.to/3MIyvvMLMNT available via Healf - Link Below 🔗Harrison YouTube:https://youtube.com/@hwpro29?si=fpQkpsvIFIN3j55_ @itstullis  Craig Tùllis YouTube:https://youtube.com/@itstullis?si=kYWU0YCdk8m0djj3 @JockoPodcastOfficial  Jocko Willink YouTube https://youtube.com/@jockopodcastofficial?si=WygaLadDP_ufvRO1OUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#stoicism #coffee#mindset #motivation#crossfit #garagegym#homegym#gym#fitness#fitnessover40

NEED A TRAINING BUDDY? Join Will for a push session at home, he talks through this epic chest and tricep workout, why consistency and showing up is more important than any fancy program or training method.Join Will in the kitchen for a high protein, low calories meal prep recipe that will keep you feeling full and fuel your sessions. Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the series!Links to everything mentioned in the video are below. You can support me at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MENTIONED IN THIS VIDEO:Coastal Fitness Great Yarmouth:https://www.coastalfitnessgreatyarmouth.com/Beckie:https://www.instagram.com/beckie.grice?igsh=NGgyNmxiNG1iM2Q=MiraFit Fractional Plateshttps://amzn.to/4qm0m4rKEFL baghttps://kefl.co.uk/products/kefl-olympic-fractional-platesMyprotein collagenhttps://amzn.to/4qnpLKSBeta Alaninehttps://amzn.to/3KTYRudMyprotein stim free pre workouthttps://amzn.to/47khLleMadness of Crowds Bookhttps://amzn.to/4ouaiajJack Reacher Bookshttps://amzn.to/3J9DXGSGymGroup:https://www.thegymgroup.com/find-a-gym/lowestoft-gyms/lowestoft/LMNT available via Healf - Link Below 🔗OUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#preworkout#coffee#chestworkout #chest #bodybuilding#triceps #tricepsworkout #fatloss#crossfit #lean#weightloss#garagegym#homegym#gym#fitness#fitnessover40#funny#mindset#motivation#getlean#abs#weightlifting

NEED A TRAINING BUDDY? Join Will for a leg session at home, he talks through overcoming set backs, why it's important to enjoy training and everything in between.

Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the series!

Links to everything mentioned in the video are below. You can support me at no extra cost to you by using these links if you are interested in any of the products discussed.

If you don't need anything right now, please like, share with a friend and subscribe to the channel.

You have no idea how much of a difference it can make.

Thanks for being part of the Garage Built Athlete Crew!

MENTIONED IN THIS VIDEO:

Coastal Fitness Great Yarmouth:

https://www.coastalfitnessgreatyarmouth.com/

Beckie:

https://www.instagram.com/beckie.grice?igsh=NGgyNmxiNG1iM2Q=

FAT GRIPZ

https://amzn.to/4pNvJEK

Craig Tullis YouTube:

https://youtube.com/@itstullis?si=4_iW-X4lYPh5m2Oi

@itstullis

Dozer Weightlifting YouTube:

https://youtube.com/@DozerWeightlifting?si=Cwm3a-D8AE6IdZCx

@DozerWeightlifting

Zack Telander YouTube:

https://youtube.com/@zacktelander?si=Fx1ZRVWkxVfpWYXn

@zacktelander

NR Health & Fitness

https://nrhealthclub.co.uk/

@NRHealthAndFitnessClub

GymGroup:

https://www.thegymgroup.com/find-a-gym/lowestoft-gyms/lowestoft/

Modern Wisdom Podcast:

https://open.spotify.com/show/0XrOqvxlqQI6bmdYHuIVnr?si=M0wDY-s_RSaUNUSrCw4bRA

@ChrisWillx

LMNT available via Healf - Link Below 🔗

Cardiomood Fitness Tracker - Link Below 🔗

OUR AFFILIATE LINKS AND DISCOUNTS:

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Use code GBA10 for a discount.

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#garagebuiltathlete

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NEED A TRAINING BUDDY? Join Will as he tackles the worldwide fitness competition - The CrossFit Open. This episode is the third workout of the 2025 open season. 25.3 is 20 minutes for time of wall walks, rowing, deadlift, cleans and snatches unders.Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the Training Buddy series!Links to everything mentioned in the video are below. You can support us at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MENTIONED IN THIS VIDEO:Murgs Knee Sleeves:https://www.murgs.co.uk/products/7mm-knee-sleeves-blackRogue Weightlifting Belthttps://www.roguefitness.com/gb/rogue-5-weightlifting-belt-euMirafit Fractional Plates:https://amzn.to/4libZGUNike Metcon 7:https://amzn.to/4iYtqeiCoastal Fitness Great Yarmouth:https://www.coastalfitnessgreatyarmouth.com/CrossFit:https://www.crossfit.com/Em Day Gooch:https://www.instagram.com/em.day_gooch?igsh=ODZlNzJwNWI4aHc0OUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#crossfit #crossfitopen#25.3#garagegym#homegym#gym#fitness#fitnessover40#funny#training #habits#mindset#motivation#trainwithme #dayinthelife#rowing#wallwalk#barbell #deadlift #snatch #clean #olympicweightlifting #weightlifting

NEED A TRAINING BUDDY? Join Will for as he tackles the worldwide fitness completion - The CrossFit Open. This episode is the second workout of the 2025 season. 25.2 is 12 minutes for time of pull-ups, double unders, muscle ups and barbell thrusters.Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the Training Buddy series!Links to everything mentioned in the video are below. You can support us at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MENTIONED IN THIS VIDEO:Strength Shop Knee Sleeves:https://amzn.to/4cjiLZ7Murgs Knee Sleeves:https://www.murgs.co.uk/products/7mm-knee-sleeves-blackMirafit Fractional Plates:https://amzn.to/4libZGUVelites Grips:https://amzn.to/3E4viTyRogue SR-1 Speed Rope:https://www.roguefitness.com/gb/sr-1-regular-handle-bearing-speed-rope-color-series-euNike Metcon 7:https://amzn.to/4iYtqeiCoastal Fitness Great Yarmouth:https://www.coastalfitnessgreatyarmouth.com/CrossFit:https://www.crossfit.com/Paul: https://www.instagram.com/stroudyp?igsh=NjF1OGFhaW5mbnVoOUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#crossfit #crossfitopen#25.2#garagegym#homegym#gym#fitness#fitnessover40#funny#training #habits#mindset#motivation#trainwithme #dayinthelife#thrusters #doubleunders#barbell #pullups

NEED A TRAINING BUDDY? Join Will as he tackles the worldwide fitness competition - The CrossFit Open. This episode is the first workout of the 2025 season. 25.1 is a 15 minute AMRAP of burpees over a dumbbell, dumbbell hang clean & jerks followed by bodyweight walking lunges.Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the Training Buddy series!Links to everything mentioned in the video are below. You can support us at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MENTIONED IN THIS VIDEO:Creatine monohydrate:https://amzn.to/41yUMBnRad One Trainers:https://uk.rad-global.com/collections/r-a-d-one-v2Coastal Fitness Great Yarmouth:https://www.coastalfitnessgreatyarmouth.com/CrossFit:https://www.crossfit.com/Em Day Gooch:https://www.instagram.com/em.day_gooch?igsh=ODZlNzJwNWI4aHc0🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#crossfit #crossfitopen#25.1#garagegym#homegym#gym#fitness#fitnessover40#funny#training #habits#mindset#motivation#trainwithme #abs#dayinthelife#burpees#dumbell #clean #jerk

NEED A TRAINING BUDDY? Join Will for a day of training, supplements and food. Whether you are training at home on your own, in the gym surrounded by maniacs or just catching up on the latest GBA content at home on the sofa. We hope you enjoy the series!Links to everything mentioned in the video are below. You can support me at no extra cost to you by using these links if you are interested in any of the products discussed. If you don't need anything right now, please like, share with a friend and subscribe to the channel. You have no idea how much of a difference it can make.Thanks for being part of the Garage Built Athlete Crew!MUSIC COURTESY OF  @zacktelander  MENTIONED IN THIS VIDEO:Monmouth Espresso:https://www.monmouthcoffee.co.uk/Stim free pre workout:https://amzn.to/4biFKmCreatine monohydrate:https://amzn.to/41yUMBnCoastal Fitness Great Yarmouth:https://www.coastalfitnessgreatyarmouth.com/Tongkat Ali:https://pipingrock.com/en-gb/products/tongkat-ali-long-jack-1600-mg-per-serving-120-quick-release-capsules-8411Omega 3-6-9:https://amzn.to/4h31l3qEm Day Gooch:https://www.instagram.com/em.day_gooch?igsh=ODZlNzJwNWI4aHc0Beckie:https://www.instagram.com/beckie.grice?igsh=NGgyNmxiNG1iM2Q=Whey Protein:https://amzn.to/41yUMBnSage Barista Express:https://amzn.to/4ib8X5oThe 6 Minute Diaryhttps://amzn.to/3PZW5CYWolverson Fitness Ski Trainer: https://wolverson-fitness.co.uk/products/wolverson-ski-trainerConcept 2 Ski Erghttps://amzn.to/4aI9WawLMNT available via Healf - Link Below 🔗Cardiomood Fitness Tracker - Link Below 🔗OUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this linkhttps://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#garagebuiltathlete#supplements#protein#vitamins#preworkout#sleep#coffee#caffeine#podcast#routines#fatloss#crossfit #lean#weightloss#garagegym#homegym#gym#fitness#fitnessover40#funny#food#habits#mindset#motivation#getlean#abs#weightlifting 00:00 Intro00:40 Pre Workout Supplements02:35 Squat Cleans05:29 Sand Bag Workout11:28 Breakfast & Life Admin17:04 Lunch18:51 Home Gym Workout25:16 Outro

Experience deep relaxation and alleviate stress with this 30-minute Non-Sleep Deep Rest (NSDR) session. Guided by the principles of Yoga Nidra, this practice helps calm the nervous system, reduce anxiety, and promote mental clarity.Whether you're seeking a midday reset or a way to unwind after a long day, this session is designed to bring you back to balance.Benefits of this session:Reduces stress and anxietyEnhances focus and mental clarityPromotes deep relaxation without sleepSupports nervous system regulationHow to use:Find a quiet space, lie down comfortably, and press play. Allow my voice to lead you into a state of deep rest.Subscribe for more guided sessions:📲 Follow for more:@garagebuiltathlete on InstagramOUR AFFILIATE LINKS AND DISCOUNTS:🧊🛁 Get your Ice Bath using this link:https://www.nurecover.com/discount/GARAGEBUILTCode "GARAGEBUILT" at the checkout for your GBA discount on anything on the site.🫀Get your Cardiomood Fitness Tracker:https://cardiomood.com?ref=garagebuiltathleteUse code GBA10 for a discount.🏋️‍♀️🤸‍♂️💪Get your CrossFit gear:https://reyllen.com/?ref=L5RQhU0UMffDSoUSE CODE: "GBA" AT THE CHECKOUT🌱⚗️Get 10% off your order at Healf!https://www.healf.com/GBANo code required!🧪My Protein - supplements: https://www.myprotein.com/referrals.list?applyCode=WILLIAM-R276#NSDR #RecoveryForAthletes #GarageBuiltAthlete #PostWorkoutRecovery #CrossFitRecovery #PerformanceMindset #NonSleepDeepRest #30MinuteRecovery #guidedmeditation #StressRelief #GuidedMeditation #YogaNidra #DeepRelaxation #MentalWellness #Mindfulness #CalmMind #RelaxationTechniques