United in Strength

A bulging disc injury taught me that my programming was lacking in movement variability.

At the time, my program was filled with extension-based movements and a s**t ton of volume - like 5x10 in very similar positions, lots of hinging patterns and squatting patterns with bad form that ultimately led to me suffering an injury.

I’m not saying extension is bad because it’s not. Too much of anything isn’t good for you.

My recovery focused on the opposite - getting me back into flexion and strengthening a different part of my body I had lacked.

Now? My program has both flexion and extension-based movements so I have a balance of both.

With Powerlifting, you absolutely need rigidity so you’re not rotating under heavy loads and you have better control and stability.

At the same time, movement variability is equally as important so you’re not stuck in one position all the time. In order to keep expressing strength to the best of your ability, you need variability.

If your program only moves you in one way, it’s time to make some changes so you can progress further and be the strongest you can be.

My face when someone says Powerlifting is too intimidating: 🤣😆

Meanwhile, my clients are out here hitting PRs, hyping each other up between attempts and having the time of their lives on the platform.

Intimidating isn’t the word I’d use - I’d say empowering, chaotic, community-filled and FUN.

Competing doesn’t have to be scary when you have the right people in your corner.

An experienced coach who walks you through your openers, discusses the plan, who knows what your next attempt is going to be before you do, someone who is also hyping you the f**k up between attempts.

That’s the difference between actually enjoying your comp day experience.

Have you seen my clients on comp day? Nervous, sure, but also laughing, having a great time, high-fiving and encouraging other lifters and making new friends.

You can show up for yourself to hit some PRs on the platform and also show up to encourage other people in the community.

Ready to see what your first meet could look like? DM me “FUN” and let’s talk about it

More training days isn’t going to PB your lifts

I wrote a post the other week about my client Lauren who reducing her training days from 4 to 3 days.

Her training was inconsistent - one week hitting all 4 sessions, then the next 3 days then the following week 2 days. Within a 4-week block, she was hitting 8 out of 16 sessions.

I did the maths on what a 3-day split would look like at 100% adherence with an average of 3 sets of 10 reps across 4 exercises.

👉🏼 5,760 more reps per year just by getting that extra session in 👈🏼

😮

Imagine the type of progress you’d make from that!!

I understand that reducing days can be difficult, but there’s no point in chasing your tail trying to make progress when you’re not even consistent enough in the gym anyway.

What will PB your lifts is the consistency you’ll get by reducing your training days because you will:

✅ Track your progress better

✅ Get stupidly strong

✅ Look better

✅ Feel better

And there’s no point in telling yourself you HAVE to do “X” training days when it’s actually limiting you and your potential

Sick of going to the gym trying to make gains with nothing to show for it? Reach out for coaching

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