Why use it? Builds more weight off the floor + strengthens glutes & adductors (often neglected). 4 keys for a strong pull: 1️⃣ Feet planted. 2️⃣ Knees drive out, big toe stays down. 3️⃣ Hands narrow (don’t hit your legs). 4️⃣ Hips tucked—dick close to the bar. Get these right, and you’ll lift more, safer. Find video in modules

Fellas, you know I’m not big into pushing supplements—most of them are absolute bollocks. But there are a few that I consider essential for supporting men’s hormone health. We’re talking: - Magnesium - Vitamin D - Zinc - B12 Recently, I was introduced to Jack Carty, former Connacht rugby legend and fellow Roscommon man, who’s created a supplement blend called Thrive One—designed specifically to support men’s testosterone production naturally. Here’s what’s inside: 🟢 Magnesium Citrate – Helps with muscle recovery, energy, and sleep. 🟡 Vitamin D3 – Crucial for immunity, bone health, and T-production. 🟣 Zinc – Key for testosterone regulation and general vitality. 🧠 Ashwagandha – Lowers stress and boosts energy/performance. 🌱 Maca Root – Supports mood, energy, and sexual health. If you’re not quite ready to explore TRT, this is a great place to start. And even if you are, Thrive One can complement what you’re already doing. Jack’s kindly offered all Alpha lads 15% off with the code: ALPHA15 👉 Click the link below to check it out and grab your discount. It’s made right here in Roscommon, packaged in Athlone—and it actually does what it says on the tin. https://cognitiveblends.com/ Giddy up.

Lads, I want to share a powerful story from one of our own—Mark Shannon. Mark is a dad and works full-time in Aldi, and he joined the Alpha Clan in December 2024. Like many of you, he was busy, tired, and didn’t know where to start… But he committed. He showed up. And the results speak for themselves: 👉 140kg ➡️ 108kg in just 6 months. And even better? He’s still losing weight and progressing using the tools, habits, and structure he learned inside the program. This journey hasn’t just changed his body—it’s changed his confidence, his energy, and the way he shows up for his family. Massive respect to Mark. 👏 Let this be a reminder: you’re never too far gone, and you’re not too busy to change. If he can do it, so can you. Giddy up. 💪

Don’t let the size fool you—this bad boy is hearty. The Alpha Tuna Pocket is a proper meal, and it can easily creep over 600+ calories, depending on what you put in it. The recipe is super simple, and chances are you’ve already got the ingredients in your cupboard. ⚠️ Just be aware of what bumps up the calories: - Tuna in oil - Cheese (go easy on the heavy stuff) - Mayonnaise – yeah, it’s delicious… but it’s a calorie bomb. Use sparingly or swap it out. That said, this wrap is unreal for taste and dead easy to put together. Give it a crack and let me know what you think. Giddy up. 💪🥪 Find In Modules

Chaps, add your favourite MAN movie to the comments below. Let's make a library of incredible films we can watch and learn from. Il go first 👇