P.J Dundass – life of an Intern


The life of an intern in the world’s strongest gym

Written by P.J. Dundass

Week 1

“Walk like a man- Welcome to Westside Barbell”

“Are you Irish?”

“Yeah…. That’s me” I respond hesitantly.

“Then get in” shouts a guy parked outside my motel with a hoodie over his head.

It’s 7 a.m. and just 10 minutes ago I was contemplating what clothes to wear for more time than I care to mention. My only instruction heading into today’s session was “Don’t dress like a faggot, I’m serious, and yeah… Just don’t be a faggot in general”. I am on my way to Westside Barbell.

Westside Barbell is a small invite-only gym located in Columbus Ohio where you must be invited or meet elite status before you even dare to ask whether or not you can train here. It is renowned as the STRONGEST gym on this planet.

As soon as I set foot in the door it suddenly hits me, this place is RAW. Immediately, I am told to throw my bag wherever the hell I like, if it gets stepped on, all its contents are crushed, tough luck man. I turn and inquisitively cast my eye on this room I am in. This is the breeding ground for the boogy monsters you used to be warned about before going to bed, just now in power-lifting form.

I start warming up before the big guys get here. My training partner is Joe, one of the other interns, the hooded man as described above. He has told me to get my technique right on the box squat before the guys get here, otherwise be ready for a world of complete interrogation.

It’s now 7.45 a.m. and I see everyone coming in. In walks the man who is the master of ceremonies of this arena.

I say to myself that I figure I’ll get the 500 pound elephant out of the room right off the mark via introduction. Being a wise or foolish smart ass opening, I say; “Hi my name is P.J. and I am the guy whose balls you’ll be breaking for the next few months” Staring me dead in the face, this man swiftly and bluntly replies “I don’t break balls… I COACH”.

This coach is Louie Simmons


Louie Simmons is arguably the greatest strength and conditioning coach of all time. Louie is deemed by the general world of strength training to be the “Godfather” of powerlifting.

His achievements with a range of powerlifters speaks for itself-

  • The Westside Barbell team have broken more than 100 world records, including 4 out of the 5 top totals, and four of the top 10.
  • He has trained the highest all time totalled male and female powerlifters in Dave Hoff and Laura Phelps the pound for pound strongest man and woman on this planet.
  • No gym in the world has more than one person who has totalled over 2800lbs, Louie has FIVE.
  • Additionally he has trained two Olympic gold medal sprinters and a UFC heavyweight champion amongst others.

A pretty mean résumé right?

Louie himself is one of only five lifters in the history of the sport to gain elite status in five weight classes and currently the only person over the age of 50 to deadlift 722lb (327Kg), squat 920lbs (417Kg) and bench 600lbs (272Kg) (I put Kgs there because I know how us Europeans add up our weight, no need to Google convert it, I got our asses covered).

What the hell does Louie do to train his elite ensemble of athletes? It is all based around a system called The Conjugate Method.

The Westside conjugate method is the combination of two highly developed and complex training systems: The Soviet and the Bulgarian systems. It essentially is a multi-faceted system whereby there is a rotary motion of connected specialized movements and exercises which are related strongly in make-up to one another.

This system involves a 4 day a week training system utilizing a training schedule split into both lower and upper body days. These days are the deadlift/squat and bench press days thereby training all 3 of the power-lifts.

Westside’s training plan is more distinctive in that it may be broken down into two further groups based on two of the three main methods utilized: The maximal effort method and the dynamic effort method- An example of a typical training week is detailed below.

  • Monday- Maximal effort method- Squat/Deadlift
  • Wednesday- Maximal effort method- Bench Press
  • Friday- Dynamic effort method- Squat/Deadlift
  • Saturday- Dynamic effort method- Bench Press

“The three methods can be defined as”

  1. THE MAXIMAL EFFORT METHOD = “Lifting a maximal load against maximal resistance” therefore “should be used to bring forth the greatest strength increments”.

Aim = Increasing absolute strength and strength speed

  1.  THE DYNAMIC EFFORT METHOD = “Lifting a non-maximal load with the highest attainable speed”.

Aim = Increasing the rate of force development and speed strength

  1. THE REPETITION METHOD =“Using considerably less than maximal resistance until fatigue causes one to fail”

Aim = Increasing work capacity and strengthening up muscles which make up the anatomical structure of an activity
(Zatsiorsky, 1995)


I will be delving into these training methods, looking at their individual purposes and utilization on athletes from my own experience over the next 8 weeks.

My first week using the conjugate method produces interesting results. Training on my first day, being the maximal effort day for the squat/deadlift hits full impact on my walking to work on Wednesday. This impact is so much so that I leave my apartment 2 hours earlier than necessary to walk 45 minutes to Westside and home again. This is pain has yet to subside while writing this; I am broke up from my first week.

During my first week in Ohio I come across this area in Columbus where a Dayton sign looms over the highway about 30 minutes from my apartment. In this area there is this big stretch to walk on in the middle of the road and cops constantly have people pulled over. When I walk this with heavy legs, I get to take that step back, realizing that there is no way better to combat weakness than with strength. Although the walks are a test in themselves, learning what pushes you to the limit and what you are really made of is truly character building.

The term “Walk like a man” originates from a Sopranos episode whereby two of the shows younger characters are acknowledging the fact that they have bigger dues to pay and must rise to an occasion bigger than themselves in the mob. This, consequently meaning they could be dead or alive unless they choose wisely. I too may have only begun my journey and am similar to those two characters in that I am a beginner. But the biggest similarity we share? I would rather be dead than average. Right now I am walking my line every-day… Are you?




 “Pushing it to the Max”

Weeks 2-3

Who the hell is that?

It’s max effort day in Westside Barbell and I am mid-set training my triceps to work on my bench… When someone appears to be looming over me…?

Louie is hovering over my head? “No no no, I don’t know what way you guys do it in Europe but you have got to flare your elbows out”. I start doing this and I am already smoked from the reps, I lose complete count of this set, I just do em ‘til they give out.

From across the gym I hear Lou say to one of the guys “We should call this kid guns” I think to myself… Do I feel smug by that comment? He finishes his sentence; “He is all flash and no bang. Those are some weak ass arms”.

Welcome to the school of hard knocks. This is environmental conditioning in over-drive. If you want to be “THE MAN” in your crappy little gym with your 130Kg bench press getting high fived from losers in tank tops getting stapled under 90Kg, stay where you are my friend. You don’t get praise here. Shove your praise up your ass.

“Watch this guy”… BOOM… Up flies my best ever bench PR in one of the first warm up sets of a bench press with resistance bands in the corner. Today the maximal effort is in


second blog Pj 2

The maximal effort method requires you to lift the heaviest possible weight. The aim of the max effort method is to develop-




The max effort method enhances inter-muscular and intramuscular co-ordination. A person’s CNS will only become accustomed to the stimulus it is put under.

Max Effort = MAX OUT. The max effort attempt you execute may not be your best record ever but all that matters is that is your greatest effort on that day. When utilizing the maximal effort method multi-joint exercises are executed. This in power-lifting terms relates to the three power-lifts; the squat, bench press and deadlift.

In order to use the maximal effort method effectively and correctly without crashing your CNS and adapt to training, you are performing-

  1. A compound lift for a maximum of 1-3 repetitions.
  1. 3 reps are sometimes used to achieve sufficient muscle tension to develop additional body mass which can therefore help decrease the ROM for many lifters or move up a weight class.
  1. ALWAYS select a *variation of the squat, deadlift and bench press every single week and at maximum every 2 weeks.

*Variations: The area of variation is where the majority of individuals become puzzled and baffled by the Conjugate Method in the maximal effort method. To put it into context in a real life situation, remember that kind of gym warrior you’ve seen train hard a number of times a week wearing that “Lift or Die” T-shirt performing the same exact exercises each week and not getting any stronger… EVER! He may not be dead physically, but his brain is. This is a classic example of The Law of Accommodation.


It is fundamental to modify the stimulus which is sited on one’s body. Simply put by Vladimir Zatsiorsky- Accommodation is; “The process whereby the response of a biological object to a given constant stimulus decreases over time.” When training over 90% of a 1RM for 4-5 weeks, you will suffer damaging effects to the CNS and advancement and progression will go backward unless an exercise is varied. Varying exercises will help defeat accommodation.

 second blog pj 3

Examples of variations

Monday- Squat/Deadlift

Wednesday- Bench Press

Low Box squat w/chains

Close grip bench press

Sumo deadlift w/ bands

Cambered bar bench press w/bands and chains


Any type of variation will work, be creative but always MAX OUT and alter the variation every 1-2 week

Typically in Westside, 90% of a one rep max serves as the last warm up. Then optimistically one attempts to achieve a record over 100% and perhaps 2-3 PRs, going until a weight is missed. This is best way to gauge an accurate and real max effort.“But I don’t lift weights to become big and strong, how does the maximal effort method apply to athletes?”Absolute strength is the basis of all types of strength.

An example-

If your one repetition maximum is 140Kg in the squat exercise then theoretically you cannot do multiple reps with 130Kg (10-12). But if your one repetition maximum is 180-200 for example then you can. This is strength endurance, once maximal strength is increased, strength with less than maximal weights will increase… Correct?

So if a play (e.g. Rugby or American football) lasts a certain amount of time, if you put two players in competition with one another in squatting (for example) a fixed weight over that length of time, whoever can accomplish the most repetitions in that timeframe has better strength endurance. Strength endurance is the ability to maintain adequate muscle tension (repeated muscle contractions) under action (force) over time. This equals superior power/strength production and maintenance meaning that they are essentially a better athlete; It is that easy.

Developing absolute strength is essential to athletes. This is established in studies by Hill in that the speed of an action is reliant on the greatest muscular strength attained. This demonstrates and validates that building absolute strength will make you stronger, not slower (Theory and Practice of Physical Culture). Remember nobody can lift a heavy weight slow.

To Summarize-

Max Effort (ME) standards:

  • Load parameter: 90–100 % +
  • ME exercises per workout: 1
  • ME exercises per week: 1 for the squat OR deadlift and 1 for the bench.
  • Reps: 1–3
  • Rest: Take as much time as required however 3–5 minutes is adequate.
  • Weeks per ME exercise: 1–2
  • Every 5-6th week do a repetition method on Wednesday: Do 3 sets of a fixed dumbbell weight to failure OR a 6RM in illegal wide bench presses (The maximum set of 6 achieved repetitions with this exercise).
  • Every 34 workouts on Monday: Perform a 3RM with a type of good morning.
  • Band and chains– For strength speed guidelines based on 100%-

35% of the weight should be supplied by straight weight and 65% by bands/chains/or both.

One afternoon while training, I see a man in the corner wearing a rugby polo top. I go over and introduce myself, thinking “finally someone who can fully understand my accent”. This man turns out to be the U.K.’s top strength coach Phil Richards. During our brief encounter, Phil talks to me about his life and his application of the conjugate system to the development of an array of different athletes ranging from world champion boxer Amir Kahn to his brilliant coaching stint with Worchester Warriors, making them arguably the most physical side to ever grace the premiership. Talking to Phil is a breath of fresh air. He has a no nonsense, no bullshit approach.  He speaks to me about his tailoring to individual athletes while also staying old school as over-complicating methods is the key way in steering people off the path to success.

He stresses that developing health is fundamental to an athlete and that after that is in place everything in the gym will follow suit, that being strength and performance. Phil, being a nutritional expert, places a huge emphasis on the role of diet and also the importance of raising absolute strength thus raising all surrounding strength qualities for athletes of any sport. He states examples to us that studies involving athletes hitting new records in compound lifts will raise areas such as throwing distance and also running distance over certain lengths A.K.A. the maximal effort method. Simply put as Phil’s philosophy states- “Build Health, Build Strength, Build Performance”.

Pushing oneself maximally in all areas of life is a tough task. Although sport is played in many different arenas, it all derives and comes down to the mastery of one main arena in our environment: the space between your two ears. In Westside, no-one cares what I lift or, in fact, who the strongest guy here is. There is no “130Kg bench guy” attitude. It is all about having complete guts. No-one celebrates a new PR, they just kill it and move on.

In atmospheres where mediocrity is not accepted, you don’t win Silver or Bronze, YOU LOSE GOLD. When you become content with the way things are you become obsolete. Or in non fancy thesaurus language- “YOU REST-YOU RUST”.

-As preached by the mastermind behind the world’s strongest playground-

“When you go to war, you go to kill, not to be killed”


Till next time.


The life of an intern in the world’s strongest gym

Written by P.J. Dundass

The Final Weeks

"You fuckin geeks who can't get your name on the board, keep your fuckin hands of it. Louie"

“You fuckin geeks who can’t get your name on the board, keep your fuckin hands of it. Louie”

Let’s do this motherfucker, let’s go

It is meet day and one of upcoming biggest deadlift meets of the year. From the corner one of the new lifters gets shouted at as though a drill sergeant was in his face.

The Westside crew at meet day are a family, a very dysfunctional one, at one spectrum like older brothers and on the other like pitbulls shot up with adrenaline wanting to rip each other to shreds. As they walk in you can feel an aura, a psychological dominance is evident in this room.

I recall a statement made by one of the lifters of Westside just a week ago:

When people see us walk in, they know its game over, they are just there to compete for fun then.

The Westside Barbell men place in the top 4 places, eliminating the all-time American record holder in the deadlift Vince Urbank to concede 5th place.

This brings back a scene I once saw in the film “Tyson” where Mike quotes

Most guys lost the fight before they even got hit

Since I got to Westside, I watched the conditioning behind the scenes in progression. The mentality being acquired: The Westside mentality.


It is a last man standing every day on max effort day and the first man to bow out is alienated due to sheer frustration. Speed day is another way to throw down the gauntlet to lay for the next lifter. This is the tough study period, and come examination time, the homework is done. This is the MIT of psychological warfare, except in 300-400 pound gladiator form.

There is no room for mistakes here, if your stance is an inch off in the deadlift you lose a PR. You don’t give the opposition an INCH. You show no weaknesses.

This brings us on to our final method, which fixes up all those inches and weaknesses in a lifters armour… The third and final method…


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The repetition method is defined as-“Using considerably less than maximal resistance until fatigue causes one to fail” and “Lifting a non-maximal load to failure; during the final repetitions the muscles develop the maximum force possible in a fatigued state.” (Zatsiorsky, 1995).

The repetition method is utilized to increase the general physical preparedness of an athlete, augements their work capacity and permits strengthening of the muscles encompassed within the anatomical structure of an activity- In Westside Barbells case, the muscles utilized in the squat, bench press and deadlift.

This method is performed on all 4 days on the Westside Barbell Conjugate system routine and often performed in the form of extra workouts.

Understanding the repetition method and the conjugate system- Variation in intensities and volumes

The Westside Barbell conjugate system operates on a basis of constantly changing volumes and intensities.

The conjugate systems loading parameters are based on the recommendations of “Prilepin’s chart” (See  Managing the Training of Weightlifters by Laputin and Oleshko) this chart is based on studies performed on thousands of lifters in the former Soviet Union. The total volume and intensities for Westside’s waves in each workout is based off of this chart. It provides important and intellectual guidelines for an individual in any given workout.

Prilepin’s Chart

pj 32

Now to define both INTENSITY and VOLUME for you all.

Intensity– Is defined as the mass used on the barbell or machine (Kraemer and Hakkinen, 2008). Basically speaking the entire quantity of weight used in relation to a lifter’s one repetition maximum. Higher the weight used, the higher the intensity.

Volume- Volume is usually expressed as the following formula-

Volume= Sets (Number) X Repetitions (Number) X Resistance (Weight)-

(Chandler and Brown, 2008)

Volume simply is the total amount of work completed in a single training session. In baby language, the more repetitions/sets you do, the more volume is performed.

As I have previously mentioned Westside Barbell utilize a four day training split, with two days dedicated to The Maximal Effort Method and two days to The Dynamic Effort Method.

Now to explain wave peroidization of these four days and how volume/intensity is regulated.

To demonstrate this, in its easiest form, I present this kick ass table.

Max Effort Days: Intensity: High Volume: Low
Dynamic Effort Days: Intensity: Low Volume: High

Varied intensities and volume create the wave of a typical weekly training cycle and this is what is known as Wave Periodization. The repetition method is used in the same fashion on all these four days.

Why it is used

The repetition method can strongly increase General Physical Preparedness A.K.A. G.P.P. which in turn increases a person’s work capacity and fitness levels. An increase in ones size, strength endurance and recuperation can also all be achieved effectively with this method.

Simply increasing one’s work capacity and the volume they are capable of handling leads to an increase in an athlete’s level of fitness and ability to produce force, power and strength.

“Why the hell would I want to increase my fitness levels, I just want to pick things up and put them down”… Hold up my badass friend and I will explain why.

Generally speaking a person’s natural energy levels and testosterones levels deplete quickly, in some studies in less than 40 minutes. An athlete needs to attack and at the least finish the most vital part of the workout within a 40 minute period to have as effective workout as possible.

When lifting in a fatigued state, this is the point where a person’s muscles produces maximal force output, bringing forth the greatest amount of motors units which can possibly be recruited.

Up to 80% of Westside Barbells training revolves around specialized exercises as this is the key to improving the lifts. Louie has often told me

You don’t even have to perform the deadlift to build a good deadlift, How? Train and make the muscles used in the deadlift stronger, that is the key.

The key role of the repetition method is to develop an athlete’s weakest links (Muscles) up to the exact same level as the strongest muscle groups and develop the ability to recover faster from workouts. If you only deadlift, more deadlifting is not only not going to increase progress but you are only reinforcing the same bad technical issues and the weak muscles remain unaltered.

Developing G.P.P./ Work capacity

General Physical Preparedness (GPP) relates to a type of fitness which is an expansion of an individual’s absolute strength and is developed extensively when using the repetition method.

All lifters can deadlift and squat, but we are not all built the same, some develop immense hamstrings and poor glutes and some develop the very opposite. If one muscle group is substantially more powerful than another, your weaker muscles are holding back your progress.

An example. If you have hamstrings capable of deadlifting 200Kg (Breaking the floor) and hips only strong enough to lockout 160Kg, what is your 1RM? It is 160Kg. You are only as strong as your weakest link.

G.P.P. training has many advantages


1) Strengthening of individual muscles in actions/movements in sporting performances.

2) Growing or maintaining work capacity.

3) Supporting restoration (active rest) or healing process.

4) Reduction of the onset of injury.

5) Eliminates the law of accommodation/speed barrier.-

G.P.P. can be developed through utilizing the repetition method on both the max effort and dynamic effort day and by performing extra workouts also.

How the repetition method is used- The Westside way


Monday- Squat/Deadlift Max Effort Day

Friday- Squat/Deadlift Dynamic Effort Day

Execute the following after main movement


Choose one- Squat/Deadlift/Good morning variation-

Perform- 2-5 sets of 3-6 repetitions target specific weakness

Glutes /Hamstrings/Erectors/Lower back/Lats-

Perform for each muscle group- 2-4 sets of 1-2 exercises in a 8-12 repetition range


Same as above but perform 2-4 sets of 4-5 exercises for 15-20 repetitions+

Wednesday- The Bench Press Max Effort Day

Saturday- The Bench Press Dynamic Effort Day

Execute the following after main movement


               Choose one- Barbell/Dumbbell press/Push ups/Dips variations-

Perform– 2-5 sets of 3-6 repetitions target specific weakness


Perform- 2-4 sets of 1-2 exercises in a 8-15 repetitions


Perform- 1-3 sets of 10-20 repetitions


Same as above but perform 2-4 sets of 4-5 exercises for 15-20 repetitions

All week-


Perform- 1-3 sets of 15-30 repetitions+ Perform standing up predominantly

pj 33Designing extra workouts

Extra workouts can be done to raise G.P.P./work capacity on off days or several hours after a max effort or dynamic effort day. These workouts should last 20–30 minutes. This is conditioning the muscles to either become stronger or allow for faster recuperation from taxing workouts.

Ways of raising G.P.P. are areas such as sled dragging, light weight exercises, mobility/flexibility work, rehabilitation and prehabilitation work.

Every sport requires conditioning. Boxers, for example, train 2-3 times a day, but a powerlifter trains 3-4 times a week maximum. If you increase your volume and workouts gradually and systematically over time, you become better conditioned.

Conditioning is absolutely fundamental. If I gave a boxer the program the guys in Westside perform they wouldn’t be able to box a bag with any power later in the week. Give a powerlifter a boxer’s warm up? That powerlifter wouldn’t even make it to the ring. Conditioning, gradual systematic progression over time and sports specificity is KEY.

An example of extra workouts

-Sled dragging-

Sled work is executed in 3 prime ways

  1. Strap attached to the back/front of a power/weightlifting belt.
  2.  In an individual’s hands/arms.
  3. On the ankles.


  • 600 feet for a max effort/strength workout (More weight/Less distance)


  • 2000 feet for light/recuperation workout (Less weight/ More distance)


Quick notes on sled dragging

  • Perform six trips of 60 yards each at a time.
  • Increase the weight each time a length is covered working up to a weight of six 20kg plates+ depending on your level of conditioning and your goals for that session.
  • Recuperation between trips is about 90% of your fitness level.
  • One should do no less than 6 trips of 60 yards and 12 trips maximum.


  1. Band good mornings 1 set going 6–8 minutes depending on band tension. Finish with light dumbbell presses for 2–4 minutes nonstop.
  2. Sled dragging up to five minutes with light resistance. Finish with abdominal work.
  3. Dumbbell bench pressing on a stability ball, use different weights on different days, work up from 3-5 minutes with a given weight.

Utilizing resistance of 20-30%1RM works perfectly for restoration. This allows sufficient circulation in the contracting muscles without being overly taxing/heavy.

High repetitions with low weight is seen to be advantageous (Kurz, 2001) when this repetition range is performed in terms of 100-200 repetitions.

The repetition method- Application to athletes

For athletes, the repetition method should be sport specific. MMA fighters who fight 5 minute rounds should perform five minute intervals with a form of resistance, mimicking an action they would find themselves in a fight with. The same goes for boxers who do 3 minute rounds and short distance athletes who run in the region of one minute.

All athletes have limited time allocated to complete an action or they will fail, be it a max effort type movement or more long endurance. When your muscles are under contraction, you will fail to lift more weight at some point, so both optimal speed and work capacity are essential.

Sure we all see sprinters burst out of the blocks but what separates the winning sprinter from the eventual loser? Strength endurance and strong muscles. The repetition method utilizes a type of training known as lactic acid tolerance training, conditioning the muscles to produce repeated, continuous and maintained force and power and basically to avoid “Gassing” as the term we refer to in sport.

All top sprinters decelerate at some point in a race, only maintaining top pace for so long, this is basic sport science. The winning sprinter is the one who can maintain top acceleration over longer distances than those who lose, this is applicable to all sports. You must increase your muscles ability to produce consistent power and force, not just a quick burst.

Earning your stripes

 If Westside Barbell is anything like what I experienced, 90% of these lifters wouldn’t last a week. They might be able to withstand the physical pounding, but the mental stress would chew them up and spit them out. (Dave Tate, former Westside Barbell lifter).

The real battle is the psychological warfare. You are not allowed to be a pussy, if you have a problem, talk to your shrink about it.

This is possibly my biggest lesson taken from my time here, you will indefinitely earn your stripes… Every god damn one of them.

During dinner one evening a news report on a Miami Dolphins player attempting to sue for bullying/harassment comes on, Lou almost chokes on his dinner “If that kid can sue them for bullying I could have a hundreds of lawsuits put against me with you guys” just before proceeding to pay for everyone’s meals. Although Louie has a tough exterior character, he is one of the most giving people I have ever met.

He has the most unique approach in getting the best out of his athletes, making them tick, the master motivator. He has preached to me during my own study a different variation on a Bruce Lee quote

Don’t fear the man who has read 100 books once, beware the man who has read one book 100 times

To fully comprehend your discipline is a lifelong journey, life itself is trial and error, trust your intuition and the constant beating down on your craft. You will forever be a student.

I am asked to name the 3 main things I would take away from my experience. I answer this question the very same way Louie answers mine, by giving him a million different answers.

In just a few weeks after I leave, Westside Barbell will evolve. Only the people who train in here will know what happens inside of these four walls. In one year, you will see totals and numbers which were thought inhumanly possible achieved, all due to the time and effort Louie and his array of athletes put into their ever expanding research and experiments. It will, as it always has been, be better than ever.


pj 34


P.J. Dundass is an aspiring Irish strength and conditioning coach originating from Connemara, Co. Galway. He is a recent graduate from The Waterford Institute of Technology having completed a Bachelor of Business (Hons) degree in Recreation and Sport Management. He is currently completing an 8 week internship in Westside Barbell in Columbus, Ohio.

Id like to personally thank PJ for the wonderful blogs and it was great getting an insight into the going on in westside. Pj will be doing some programming work for us now and leading the way with the new GAA 12 week pre season training block. If you would like more info on this then please call us on 0861677045

James Murray

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