Mike Waite

Just posted a video @ Ab Salute Gym instagram.com/p/CFZb9WzA3xR/… – at Grays, East

Squat rebuild - episode 3 . Every 90s back squat x1 @ 100kg - last set x5 . Mobility and technique is👌🏻 for squats right now - time to focus on keeping this whilst steadily building the weights back up to pre… instagram.com/p/CE6ZFRAgFvZ/… – at Grays, East

I think it’s fair to say THAT. WAS. FUCKING. NASTY! . Enjoying this switch up in training and enjoying the physiological adaptions I can feel already . . #coaching #gym #strength #functionalfitness #powerlifting… instagram.com/p/CDyb8IYgxcF/… – at Grays, East

Long sweaty and fun session today 👌🏻 . Hang snatches and cleans moving well, technique coming along nicely focusing on hitting the correct positions . . #coaching #gym #strength #functionalfitness #powerlifting… instagram.com/p/CDd3bX2gN68/… – at Grays, East

4 months of no deadlifting, and managed to work up to a beltless single of 190kg 💪🏻 . I’ll take that, felt smooth, few technical hiccups but easily fixed . Time to build👌🏻 . . #coaching #gym #strength… instagram.com/p/CDTv1N-AsUJ/… – at Grays, East

This is what hard work looks like 😅💪🏻 . Over the last few months my motivation slipped, I struggled to keep my mental health in check through lockdown, and I’m sure a lot of people have also, but I dealt with mine in… instagram.com/p/CDJRIuoAtri/… – at Grays, East

Today’s training . Part A 3x 1000m @ 6-8 seconds below race pace 4 minutes between . Part B 2x 350m @ target 2k race pace 30s rest between . Building slowly towards this target 5k and 2k pieces. . #concept2… instagram.com/p/B-XMtbXgjhY/…

Shout out @shanefarmer for the workout . Absolute killer but fun at the same time . Idea is to workout what stroke rate and damper setting you perform best at - as you can see the lower the setting the better I… instagram.com/p/B-Kb5dBAc_g/… – at South Ockendon, East

The pain cave is real - I found it 🔥 . Being locked away - away from the usual heavy 1rms gives me a chance to focus on the neglected side of my fitness . BUILDING THE ENGINE . 4x500m 1:00r #rowingwod #2k… instagram.com/p/B-HwxqCAQVS/…

We need a bigger leg press 😅 . 3x4-6 @ 350-400 Then a final YOLO set of 8 @ 425 💪🏻 . . Evidence based programming founded in the scientific principles of strength training . Www.estrength.co.uk . #powerlifting #BPU… instagram.com/p/B99lwzfg_Sk/… – at Grays, East

Main work from today 170 + roughly 35kg of band for a top set of 3 followed by a 5x3 @ 160, then a 4x4 pauses at 100 👊🏻 . During this pandemic we still working hard! . . Evidence based programming founded in the… instagram.com/p/B97RJP6gqrP/… – at Grays, East

Qualifier April 12th ❌ Nationals May 15th ❌ . Next up then is the euros in 19 weeks, so back to the sleeves it is for now . Day 1 week 1 70% for a 5x4 @ 140 . . Evidence based programming founded in the scientific… instagram.com/p/B93imtoAjgB/… – at Grays, East

At least bench is co-operating at the moment 👌🏻 . 4th set of a 4x6 @ 110kg. . Strength block starts next week, suddenly realised I’m 4 weeks out from the nationals qualifier 😬 time to stop bitching and get the work… instagram.com/p/B9mR-wzAegh/… – at Grays, East

Deadlifts are right on track atm . 200 for the top single 160 x 8 @ 8 (estimated max. 218kg) then 4x5 . Hopefully this progression stays on track to hit at least a 227kg / 500lbs deadlift at nationals… instagram.com/p/B9Rwpy3gDPl/… – at Grays, East

After a weekend of alcohol and Doritos, I was not looking forward to today’s training 😅 . But we got in and work got done Comp squat 150 6x 5,5,3,3,4,4 (2-3 RIR) Bench 105 4x 7,7,5,6 (2-3 RIR) Db incline bench 2x15… instagram.com/p/B9O-yAHA26X/… – at Grays, East

Week 2 Day 3 . Pin squats 3x10 @ 7 Spoto press 3x10 @ 7 Db skullcrusher 3x15 @ 7 . . Theory - practice - evidence . Realise your potential with programming and coaching founded in scientific principles - see the… instagram.com/p/B9FDuKLgsvm/… – at Grays, East

12 minute EMOM, 9kcal row, remaining seconds of the minute max burpees over rower 😅 . Mate, this sucked 😂 . . Theory - practice - evidence . Realise your potential with programming and coaching founded in… instagram.com/p/B9C6ncbgaNV/… – at Grays, East

Week 2 day 1 . Volume on the ⬆️ Comp squat 140 x 8 @ RPE 8 then a 5x4 same weight Comp bench 100 x 8,7,6,7 (@ 8) Db incline bench 2x10 @ 7 . Work capacity increasing, strength on the rise, building the base for… instagram.com/p/B8827pQgHZC/… – at Grays, East

When @dannicripps drags you to a CrossFit competition, and you end up meeting your idol . This mans video of the 500kg deadlift will ALWAYS without fail motivate me to do better in training . Nobody said it could be… instagram.com/p/B87KE_sAQRr/… – at East, England

200kg for a speedy paused rep 🔥 . Midrange is my sticking point on the deadlift, pausing and spending more time in the area I’m poor in should help going forward . But considering my max is 210, pausing 200 is a… instagram.com/p/B81eG0GA9TN/… – at Grays, East