Rebuild Personal Training - Richard Birkett

15/10/2025

Changed it up this week and gave the hex bar ago.

Posterior chain has been taking a hammering the last few months so brought in the quads to help out by performing the hex bar instead of the conventional Deadlift.

Was very pleased with my grip strength especially my left hand as it was only a year ago I was struggling to hold onto the left handle when going over 200kg and had to rely on straps.

Now just a coated of chalk and we can evenly grip 270kg Hex Bar.

Thanks for the support and training partners yesterday

“Birkett’s Barbell Squad” 🤣

13/10/2025

10/10/2025

Another Raw 240kg Deadlift in the bag.

After 2 sets of 3 @ 230kg, messing around with straps and a belt I still feel much stronger and control going at it Raw.

3 weeks to my National Powerlifting Games competition at the NEC in Birmingham 🤞 hoping to qualify for the British 🇬🇧 Championships next year.

05/10/2025

Super proud of his first solo strongman event

PBs all round on the day, he couldn’t have done anymore.

Great support and atmosphere as always.


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03/10/2025

Little short term goals completed ✔️ to keep me motivated, focused and progressing.

Very happy with my 5 reps at 150kg then 170kg for 1 to keep the confidence growing for my National Powerlifting Games Competition next month and great finish to the week.

Cheers to for egging us on.

14/09/2025

COMING SOON

Not too sure about the second logo AI made us 🤣

09/09/2025

4 Ingredient cookie

🍌1 Mashed Banana
🥜 Peanut Butter
🥛 Whey Protein
🍫 Chocolate Chips

Oven for 10 mins

05/09/2025

Can anyone help find this guy 🤣🤣

03/09/2025

So had a little experiment 🔬 with my Biceps 💪 and decided to train them 3x per week to see if they would grow and even up at my age 🤣

I carefully structured the plan to hit the biceps from every angle using a Dumbbells, Barbells and Cables for different ranges of movement (ROM) and different resistance curves.

⭐️ COMMENT ⬆️ “BICEPS” for my FREE PLAN ⭐️

Hopefully you can tell in the pictures my left arm has evened up which is supported by the measurement (see below ⬇️) and they definitely have a bit more of a peak on them.

Before (cms)
Relaxed left 37 right 38
Flexed left 41 right 42.5

After (cms)
Relaxed left 38 right 39.5
Flexed left 44 right 44

01/09/2025

☀️September Special☀️

💪Bodybuilding with Birkett💪

👨‍🦳 Old School and New School techniques combined🤞

1-2-1 or train with Partner or Friend PT for a great discount and twice the fun and intensity (see bottom of post)

Includes ⬇️

* 2 Weekly PT sessions (60-90mins) for 6 weeks
* Full health screening
* Free Meso and Micro Plans (homework)
* Nutrition help (macros and calories)
* Very Experienced Personal Trainer with over 25 years of lifting weights and over 15 years of training clients from Bodybuilding to Canoeing
* Expert knowledge and understanding of Bodybuilding, Weight Training and Kinesiology
* Trained by the great Alan Runacres founder of WABBA (World amateur bodybuilding association)

💰 Cost (this price will stay the same until the school summer holiday finish)

* £480.00 full price (£40.00 per session)
* £360.00 (25% discount see below ⬇️)
* £240.00 (50% discount see below ⬇️)

🏋️‍♂️🏋️‍♂️ Train with a friend or partner and receive

* 25% DISCOUNT partner / friend PT
* Group 3-4 people 50% DISCOUNT

Don’t miss this great opportunity to start SHAPING and SCULPTING that body of yours 🏋️‍♀️

Get in touch via social media or catch me to book 📕 or for more information ℹ️

30/08/2025

One of my EASY meal preps from last week.

Chicken Cheesy Veggie Pasta

Ingredients

1/2 packet Penne pasto
2 chicken breasts
Broccoli
Sweetcorn
Peppers
Onions
400ml Chicken stock
Paprika
Chilli flakes
Salt and pepper
Tub of Light cream cheese

Directions

In a large oven dish add

The pasta at the bottom
All the veg and chicken
All the spices and seasoning
Cover with tin foil
Put in preheated oven at 180 for an hour
Once all stock absorbed into the pasta add the cream cheese and thoroughly mix
Serve or transfer into 6-8 portions

Enjoy!

29/08/2025

So who fell for this the best?