Nexus Performance Australia

How to know the right dosing of caffeine before your heavy deadlift session.

Caffeine often takes 30-60mins to take effect, so the ideal consumption for your sessions is to take 1hrs pre training. This allows it to be peaking when you start and progress into your heavier sets, not kicking towards the end of your session when you getting ready to head home.

How to dose it:

1 mg/kg BW – basic wake up call.
2 mg/kg BW – sharper focus and alertness.
3–6 mg/kg BW – where the real performance benefits kick in, ideal before a heavy session.

For example, a 100kg lifter could see benefits with 300–600mg. I always encourage starting at the lower end first don’t slam max doses every single session. Save the higher end for when you really need to grind through a tough pull.

Pre-workout blends:
Many lifters go straight for pre-workout drinks before deadlifts. Just keep in mind these often mix caffeine with other ingredients. Always check the label so you know how much you’re actually taking.

Alongside caffeine, other ingredients that can support your heavy sessions in prep include beta-alanine, citrulline malate, taurine, magnesium, and creatine.

Want to know how to get more out of your sessions? Check out our 5 week Nutrition Course - next intake starts in October.

LAST CHANCE FOR EARLY BIRD PRICES!

Head to the link in our bio and secure your spot. For those who have previously joined in, check your emails for an exclusive offer!

All or nothing.

Is your all truly your all?
Is your nothing, really nothing?

A lot of people’s perceptions of doing absolutely nothing is still better than literally doing nothing.

They are still eating protein sparingly across meals, getting in a dense amount of fruits and vegetables but are perhaps missing the variety of nutrients they used to expose themselves too.

I’ve had clients talk to me about doing ‘nothing’ and falling into a binge eating episode…. Where they ate a punnet of strawberries and some chocolate chips in their yogurt!!! Their perception of what happened is far worse than the reality of the consequences.

Setting realistic expectations of yourself and looking logically at your actions is a skill learnt best over time and from our mistakes.

I guess what I’m saying is:

Someone else’s ALL could be someone else’s NOTHING.

Set small daily non-negotiables and little commitments over the week or day to help you build momentum and progression towards whatever your goals may be… even if this is just maintenance.

Our powerlifting nutrition course has had an update where building a resilient mindset has come in to the additional learning materials we have created. Early bird is ending in 48hrs!
Head to the link in our bio to save!

NEXUS POWERLIFTING NUTRITION COURSE!

Early bird offer is ending soon for our live intake commencing October.

If you’ve been turning up, pushing your numbers, but still feel like your progress stalls… it’s probably not your training holding you back.

It’s your nutrition.

The way you’re fuelling your off-season, the way you’re cutting before comps, the way you’re trying to recover after hard training blocks it all impacts your performance more than most people realise.

This is exactly why I created the Powerlifting Nutrition Course. I want you to have the tools to stop guessing. To actually understand what to eat, when, and why.

If you want to actually feel in control of your nutrition, we start in October. Early bird is open now use the code: SAVE20 for 20% off

Head to the link in our bio and lock your savings in now!

How many Comps in a year?

Whilst this is a guide, Comp preps can typically be from 8-16 Weeks, depending on the comp, level you’re competing at and how long you have. If we look at 12 weeks as an average, 3-4 Comps ( is 36-48 Weeks) that doesn’t leave much time in the year for an off season, a break or even holidays.

Once your past that intermediate level and you have gained a lot of skill in competing. Most of your gains, improvement and development are going to come from your off season training blocks and how you put that into practice in your comp prep.

You want to be Strong, Healthy and Competing for the long term. Not just 1-2 years, think about that when planning your next competing year.

With Consistency comes effort & with effort comes hard work.
It’s all interlinked with how you develop yourself physically, mentally and holistically.

Consistency is self discipline! ( It’s on no-one else but you )

If you want to achieve your goals!
self discipline is the biggest form of self love you can show yourself.

Get consistent with everything you do !!

Shout out to all our online clients who competed at last weekend.

Across the weekend, we saw PBs, a battle for podium finishes, and loud cheers following lifts from a team of athletes who’ve committed months to doing the work both at the gym and behind the scenes; showing up consistently regardless of the hurdle.

We’re proud of your performance, but even more proud of the professionalism, the composure, and the way you all represented the Nexus Family.

Squats are done, your nerves settle, and it’s time for that first meal, but what do you do to ensure that you feel strong by deadlifts?

Post squat is when you should be topping up effectively.

It’s lunch for most comps, but don’t reinvent your nutrition plan. Stick to simple, low fibre, easy to digest foods that you know sit well.

Mine and rice, or a wrap with some lean protein is ideal.

Salt your meals, get some easy carbs in, and avoid large amounts of veggies. One day low fibre won’t hurt you it’ll help avoid bloating.

Slightly smaller portions if you feel full, but enough to stay satisfied.

This is will help you maintain energy levels for the back half of the day. Deadlifts feel heavier when you’re under eating so don’t let that be you.

This is exactly the kind of strategy we cover inside the FREE comp day food planner.

Want to lift heavier and feel better on the platform? Head to the link in our bio and download it for FREE!

Want to become the best version of yourself, hit your goals and improve every aspect of your life?

But you freeze as soon as you think about coming into a Gym?

Nexus Performance is a judgment free space, where everyone, coaches, staff and members just want to see you succeed!

Want that supported, understanding Team! Either in Gym or online, get in touch now!

There’s been a lot of talk lately on Percentage VS RPE based training, there’s posts all over social media, a lot of people on one side or the other. We’ve even done a recent Podcast on Nexus Unloaded going over them.

In my experience both have their place, both are great tools and when used correctly, together or side by side we can get maximum benefit from the training/program for the athlete!

As you can see, the Pro’s of one are pretty much the Con’s of the other. So why not use them together?

We all know consistency wins over perfection.
But what happens when life happens?

You slept through your alarm.
You forgot your lunch.
You trained late and CBF cooking.
You’re traveling and stuck with a hotel buffet.
Sound familiar?

The difference between falling off track and staying in momentum comes down to having a Plan B (and sometimes a Plan C).

Swipe across to get some real scenarios I see all the time and how to navigate them without sabotaging your performance goals.

Bonus Tips:
1. Always have 1–2 freezer meals you actually like on hand.
2. Batch cook extra portions of dinner and freeze in single serves.
3. Invest in an air fryer if you haven’t already it makes crispy protein in 10 mins while you shower.
4. Use the “assemble, not cook” rule: Think mix and match your pre cooked items, not a complete meal prep.