Ascend With Al

Want to improve your bench? 👀

I’m a big fan of the Barbell JM Press at the moment and it’s become a regular part of my training to help bring my bench up.

Improving your bench isn’t just about bench pressing more. Your accessories matter too.

The JM Press is a great way of putting some extra work into the triceps, which play a huge role in your ability to lock out a heavy bench.

And there’s a bonus…you’re also going to build some serious triceps size along the way. 💪

Pair it with a good tricep pressdown or extension variation and you’ve got a pretty simple but effective combination for both bench strength AND bigger arms.

Get stronger. Build the muscle. Improve the lift.

Back to work today, & back training in my gym.

Motivation is high…ready to attack a new split/programme.

You don’t want to constantly snip snap snip snap your training…but changes & adjustments are key at certain stages. Staying stagnant can sometimes be as detrimental as changing too much.

It’s still pretty hot.

Upper Day Finisher 💥

I like to finish my upper sessions with something that feels athletic, challenging and brutally effective… and for me, that’s dips straight into wide-grip pull-ups.

After all of my main work is done, this pairing lets me empty the tank and test what I’ve still got left.

By this point I’ve already covered my bases:

✅ Chest press
✅ Vertical pull
✅ Shoulder press
✅ Upper back work
✅ Incline pressing
✅ Shoulder stability
✅ Biceps & triceps

So the finisher isn’t there to “build the whole workout” or magically burn extra fat. It’s there to push intensity, accumulate a bit more quality volume through big movement patterns, and finish the session with a challenge that reminds me I’m stronger than I used to be.

Plus… there’s something satisfying about ending an upper day by battling through heavy bodyweight movements when you’re already fatigued.

Train hard. Earn the pump. Leave knowing there wasn’t much left in the tank. 👊

What finisher are you ending your sessions with at the moment? ⬇️

Seated Leg Curl (another client favourite… apparently 😅)

Or maybe a better way of putting it… the exercise clients love to hate.

Nobody has ever finished a hard set of seated leg curls and said, “That was lovely.” But there’s a reason they keep showing up in programmes.

Your hamstrings play a huge role in knee health, sprinting, jumping, changing direction and helping to support your hips and lower back. Strong hamstrings aren’t just about aesthetics—they’re important for performance and resilience too.

A few things I’m focusing on here:

✅ Getting a full stretch at the top of every rep
✅ Pulling my heels all the way back towards my glutes
✅ Holding that squeeze for a brief pause
✅ Controlling the weight on the way back up instead of letting it snap back

And yes… the strange noises are completely normal when you’re actually training hard. 😂

What’s your relationship with seated leg curls: love them, hate them, or love to hate them? Let me know below 👇

If you don’t like strength training… you should try…

AGAIN.

Because strength training isn’t just about becoming the next Arnie or spending hours grunting in the weights room.

As we get older (especially once we hit our 30s), maintaining muscle and strength becomes one of the most important things we can do for our health. It helps us stay independent, supports our joints and bones, boosts confidence, improves body composition, and makes everyday life feel that little bit easier.

That doesn’t mean it’s the only thing you should do. Move in ways you enjoy. Walk, run, play tennis, do HYROX, swim, dance… whatever keeps you active.

But don’t neglect getting stronger.

And no, lifting weights won’t accidentally turn you into a bodybuilder overnight. Although building a bit of muscle as a side effect? That’s not exactly a bad thing. 😉

And let’s be honest… few things beat finishing a great session, catching a ridiculous arm pump in the mirror and thinking, “Yep… not bad, that.” The post-workout buzz alone is worth showing up for.

If you’ve had a bad experience with strength training before, maybe you just haven’t found the right way to do it yet.

Try again.

👇 What’s one thing that’s stopped you from strength training before? Let me know in the comments, or drop me a message if you’d like some help getting started. Sometimes all you need is the right plan, a bit of guidance, and someone to show you that lifting weights doesn’t have to be intimidating.