South Coast Strength Coach

It’s a bad f**king week to be a barbell

Have had a lot of really good conversations on this subject in recent weeks - especially in the times post comp season where everyone is reflecting on this years progresses, results, wins, losses and what we’re looking to do to be better in 2026

To be good at any sport, or achieve any goal for that matter, if you want to be an “athlete” or hold yourself accountable to these goals… you have to fu***ng act like it.
Not just going in and half ass train only to then s**t the bed in every other aspect and letting comfortability be the derivative of laziness or excuses. If you want to be good at it, or successful, you have to get used to being uncomfortable, hearing things you don’t necessarily want to hear when it’s needed by surrounding yourself with people who hold a standard, and doing s**t you don’t feel like doing because it’s hard.

Every rep, set, bite of food, hour of sleep and every stress management strategy. Every single action should be done with aggressive intent geared towards becoming a stepping stone forward. And the key word here is INTENT.

Attacking strategically with Intent is the key behind success

There’s rocking up to participate and there’s competing. And at the higher level when everyone is strong, it’s the guy who has done the most work that’ll be the step ahead.

I’ll say the same stuff I tell myself when I’m in the trenches:

Stop sooking - you asked for this
You’re not special- everyone’s life is hard
DO THE HARD S**T
Don’t call yourself an athlete if you’re not acting like it

Impromptu leg day 2
Wasn’t planned but had too much energy this morning and got kicked out of the house for waking everyone up at 5am on a Saturday

- RDLS - 200kgx6 + 215kgx7 (apparently thumbs too fat to press record so technically set doesn’t count)
- SSB BULGARIANS x8 ea leg x2
- HIP THRUSTS 12,15 - didn’t record because no one wants to see a grown man do hip thrusts
- LEG CURLS x2
- STANDING CRUNCHES x2 - really like these, as the hips are jammed in and also reinforces the “ribs down” in a brace

isn’t leaving me to my own volition any longer (which is smart) but had some fun before we get back to work next week - has been a good and productive deload week

Off program till end of this week so got me a leg session in to get some movement and blood going through the rig post comp

Really enjoyed a send on some machines in the gym - kept it short sweet but always hitting it hard

- Hacks x1 set 3.5 plates x 14
- Leg press x1 + 1 drop set
- Landmine SL RDL x2
- Back ext x2
- Adductors x2
- Hip flexor sit up to a hollow hold x2 x30sec

250kg box squats
1st video: 1st set, the salts got me and thought I was going to pass out - that BP be real
2nd video: last set and a lot cleaner

Weight moving up weekly and load tolerance on the shoulder improving dramatically

Hopefully will be back under a straight bar soon 🙏

As always big ups to the best crew in the south for the help

CAPO STATES for the big dawg

Flying in from QLD straight to weigh ins just making weight, Just striding in on 2 attempts across the board to qualify for nationals and with a couple Hail Marys for s**ts and gigs, we came into this unpeaked, unprepped and hitting very close to all time PBs on his 2nd attempts. Definitely great signs coming into this year

Coming in with a 690kg total and a token first place u90s ( only 2 guys in his weight class 😂) but more importantly 🥉 3rd place overall open men’s podium with a great battle from the bros and

It was about 137 degrees in there yesterday but we came into and got it done

Coming out with a 690 total - we are coming in hot come August

What a day for the team today + from who had a belter of a day himself

All the lads hitting PBs across almost all 3 lifts, and setting their standards on their totals to start their PL journeys

Before I start being a pest and bombing your feeds across the week with comp recaps I’d like to give a big shout out to the bro and my home crew for a cracker of a day and it was great for the lads to throw down on home soil

Cheers to my rock lifting strongman homies and the rest for keeping the lads safe, you boys had a big (and scary 😉) job and wouldn’t of wanted anyone else behind the boys

Handling 6 athletes, had to pull the arm out of the sling for wraps and handouts but I think my dose of painkillers was well deserved after this one

Onto the next for the crew 👑

🔥 Dynamis Strength Online member Testimonial 🔥

has come a long way since we first started
Being a seasoned lifter Jords had some strong foundations and with some good programming, working on weak points and dialling it all together come comp day we managed to put 60kg on his total in a year

Achievements:
300kg squat
215kg bench
310kg deadlift
825kg total
2nd place at GPC Nationals against a stacked class
ProRaw 15 invite within his first year in the sport

As often as we’d argue and him sook about how tight my wraps are, have so much love and respect for the bloke being a new father, hard worker in his career and being the solid family man he is

Only up from here brother 👌🔥

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Want to get strong like Jordan and join the team? Online and in person coaching spots available
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S**t. Happens…

I’ve had a lot of conversations with friends and people online about this little hiccup

Summary: Posterior Shoulder Dislocation with potential for labial/cuff tear pending more scans

At the end of the day… these things happen when we put our bodies through its paces week in week out. It’s the price you pay for striving to be the best you can
This particular instance was just a very unlucky event

But injuries in general, as much as we can mitigate them, in almost all sports you can’t avoid them completely. If anyone tells you otherwise they’re either lying or not trying.
And if you speak to any athlete, in any discipline that’s been in the game long enough, they will tell you the same thing

It’s no secret I’ve had my fair share of set backs, and I used to really let it affect me and my view of my self worth. I used to pair my mental health with how well my training was going or how strong I was at the time - as crazy as that sounds.

But this time around, as much as it obviously sucks, the approach of “s**t happens” is almost refreshing. I have a great team of coaches, allied health pros, and support behind me and best case scenario I’ll be back in a few weeks, worst case, maybe a little longer. But no matter how far that date is away, I’ll be back

- No one cares
- Powerlifting hurts
- Pay your price for success
- You’re not made of glass
- Man up, stand up and get back under it

In no time I will be ready to out-bench at nationals to make myself feel better knowing damn well that’s the only lift I have a shot at getting him with 😂😂

SWIPE FOR PROGRESS 👉🏽

Giving a shout out to this weapon this week
After every comp my clients compete in, I like to have a sit down them and discuss on setting some new goals post comp and work out some strategies on what is the best way to achieve them: This allows them as clients to have a clear vision and game plan on what’s next, as we all know after competing its common to have a feeling of being lost on what the next step is. This also helps me as a coach understand how to get the best results for what the client wants and needs

and I worked out a game plan and got into a body comp phase to start the new year. Main goal: to loose some body fat while maintaining a healthy amount of strength in our SBD work.

Loosing body fat was always a struggle for Nic before jumping on as a client. Safe to say after throwing away 5kgs and still going strong… We are on the right track

Keep bringing your meal prep to the pub mate, you’re killing it 😂

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Now the new year has come and gone, as athletes we will be looking at the 2025 comp calendar to figure out what the year will entail. And for a lot of us this will include multiple competitions across the year
You may even wonder how the top athletes manage to compete multiple times over short periods and how they are able to do so and perform well each time

This is because they do not peak into every comp they do

As we look and map this all out on how we would periodise and structure our training/comps over the course of the year, you’ll find that peaking multiple times will be hard on the body and potentially detrimental to our performances
Even more so for my untested homies who are more prone to this high exposure especially when they decide to run supps during these preps

So for example:
If you’re looking at doing 2-3 comps this year, like local, state then nationals, we could use the smaller competitions to gauge where we are as far as strength, skill level and where we sit in terms of competitiveness while keeping the attempt selections relatively moderate, and save the proper peak for the biggest comp of the year, which is where it counts.

We wouldn’t even need to get into “heavy singles” in prep for these comps when we have to compete again a little while later. We can just use the coming weeks into that comp to get some exposure to higher loads without hitting any thresholds and get into more comp specific SBD work to refine the skill we may have stayed away from during our off season or movement restoration periods

You don’t need to hit any crazy PBs every time you compete, It’s all about competing smarter and picking your wins so you’ll be ready when it matters

____________________________________________________

Want to get strong and join the team? Online and in person coaching spots available
DM the word “Strong” to get the conversation started 🔥