Weight gain and training with no pressure

16 April 2012

Ok so 2 weeks post BIRC training and here is an update on what i have been doing:-

I have done a few 15k (3x5k) @ 18-20 around 1.55/1.56 pace nice and comfortable starting to feel stonger.

As always i have to monitor my choclate back and find i cant do 2 days in a row of that sort of distance.

Instead have started on the Watt bike again for an hour UT2 but will have to move onto the road as it is bum numbing and boring!

I did a 2k progressive rate pyramid last week:-

1st 1.50 @ 20
2nd 1.48 @ 22
3rd 1.46 @ 24
4th 1.44 @ 26
5th 1.42 @ 28

All with 4 min rest inbetween.

Limited lactic build up but was pretty exhausted by the 5th as i had poor nutrition (lack of carbs) the day before and felt empty and weak.

Tried my first ever 30@20 last week too, but had already said before the session it was to be negative lactic build up. I ditched my HR monitor on this one and went with feel.

Neg split all the way and finished around 1.51 average.

Looking forward to testing this one out with a max test soon.

Done 2 x weight training sessions working on a power move and then 3-4 compound exercises.

Deadlift up to 120kg for 10 good reps
Wide pull ups still around the 10 rep marker
Bench was around 85kg today for 6 reps in last set
Squatting only done 2 sessions and progressed up to 80kg for 10 easy easy reps but working on form.
Tried over head squats today – interesting! Leave it at that!
Bent over barbell rows by far my strongest as i was doing 80kg for 15 + good reps!

Done some kettlebell work working on the hips to try and improve my clean. Stayed around 60kg for this (cleans!) as my form needs some work – same with high pulls, around 60kg but feel pretty explosive and quick with these as it is less technical.

Other than that, enjoying training 4-5 days a week at the moment, will increase to 6 as i am only doing 1 session a day and cant fit in all i want to do.

Will prob move weight training back to early morning sessions to allow for a pm session where required.

Just relaxing and going with the flow, no pressure at the moment.

Weight was 99.6kg today – getting close to the 100kg mark. Not been there for a while but it is good weight!

Stay lucky people!

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Ollie Osborne

Paul FLEET

Having previously worked with Oli when we both served together, I knew he was the guy to get me back on track with my lifestyle and fitness goals which had taken a bit of a back seat since leaving the military. I made the right choice. The programme is exemplary and within a very short space of time the results came and have stayed. Thanks Oli and team 💪 Highly recommend.

Wayne Gordon

10/10 got me on the road to finding my fitness and general health back again, motivated and accountable!! Would recommend anyone to think about it Ollie is great and works hard with you to get where you need to be 👍👍👍👍

Craig Hoggett

A great holistic approach to improving well being, covering the psycho-somatic connection and nutrition that supports both. Genuinely thoughtful, practical programmatic approach to making progress against your health and well being aims and, opening your mind to new goals too! Hazel, Ollie and Will make a great team, working together to cover the different dimensions of wellbeing for each client and creating a community that supports and grows together. Strongly recommend!

Rich Bell

There comes a point in every high-achiever’s journey where professional success and personal wellness seem irreconcilable, where the cost of performance is paid in silence, self-neglect, and eventual burnout. I had reached that point. Outwardly, I was thriving: respected, accomplished, operating at the peak of my profession. But beneath the surface, I was physically depleted, mentally fractured, and overwhelmed by self-loathing. I asked myself the question so many executives silently carry: How did I let myself get to this point? The answer, as I would come to learn, was not failure , it was imbalance. The truth is, high performance in leadership should not come at the expense of health, clarity, or self-worth. And through the Warrior Wellness Movement, I discovered that it doesn’t have to. This programme is not simply a fitness plan or a motivational workshop. It is a total recalibration of mindset, physiology, and leadership presence. The coaches at Warrior Wellness understood the unique pressures of executive life, the long hours, the constant decision-making, the burden of responsibility, and built a wellness framework that works with those realities, not against them. It is tailored, evidence-based, and deeply human. Through their guidance, I learned how to reclaim my physical health, strengthen my mental resilience, and lead with energy and authenticity. Just as critically, I brought my executive team on the same journey. Together, we evolved not only as professionals, but as people. We now operate with sustainable intensity, strategic clarity, and a shared understanding that wellness is not a luxury, it’s a leadership imperative. The Warrior Wellness Movement has fundamentally changed how I approach success, not as something to chase at all costs, but as a state of balance where performance and wellbeing co-exist. I cannot recommend this programme highly enough to any high-performing individual or team who is ready to stop surviving and start thriving.

Roxie Coleman

Ollie and the team at Warrior Wellness are simply brilliant. Proactive and reactive to your situation. Bespoke. Cover all bases and support you. They stretch and challenge rather than push to breaking point. Are responsive to your needs as well as your likes and dislikes. I’ve tried PTIs, diets, therapy and many other things but for me, this is working. Things make sense and are explained in a supportive way. No patronising, no making you feel crap about yourself but they do hold you to account in a way that feels positive. Highly recommend

Paula McRobie

Been coached by Ollie for over 9 months. I was looking for accountability and structure in the gym to fit around a new job where shift work has messed with consistency. Ollie gave me a program that was achievable and the necessary nudges to get me into the gym. My initial goals were specific and he has delivered 100%. He has understood exactly what is required to train when you are mid life. I am in my late 50s and his focus on mobility/warming up and conditioning and feedback on form has kept me injury free and loving my sessions. Totally recommend Ollie whether you are new to fitness or a seasoned gym goer.

Paul Dunn

Over the past 15 months with Warrior Wellness Movement, I’ve had an exceptional experience. Their personalised approach to strength training, nutrition, and overall well-being helped me achieve my goals faster than I ever imagined. The expertise and guidance I received not only significantly improved my strength but also led to the added benefit of noticeable weight loss. I highly recommend WWM to anyone seeking a dedicated and effective system for achieving their fitness goals.

Guy Jervis

Inspiring, thorough, tailored and effective S&C training, nutrition and wellbeing advice delivered with professionalism, empathy, sincerity and smiles (despite the logo 😁). Very highly recommended!

Paul Roberts

After spending a very long time (years) aimlessly going to the gym with no structure or focus I eventually met Ollie at Warrior Wellness - and I’m glad I did. From the word go Ollie was direct (which I absolutely needed) and very supportive. Ollie demonstrated during our first meeting that he has experience and understanding of how that happens - and more importantly how to make the changes I needed. For me that was a good omen. The structure of the programming during the initial phase was straight forward and really easy to follow. It was just about doing the basics really well with some added variety and functionality. With help and focus on getting my diet sorted from the outset it has helped me get some early victories which helped keep the motivation and enthusiasm. In 3 months I’ve lost 5kg, I’m lifting heavier and feeling better than I ever have. I’m also moving better and easier than I’ve done for years since leaving the army. If you need structure, direction, honesty, accountability and support with a holistic approach then Ollie and Warrior Wellness is what you need. I would Highly recommend working with Ollie - it was honestly a great result and well worth the investment.