JCS Coaching

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JCS Coaching Helping you build strength, move better and hit goals. 1-1 coaching in Berkshire or online.

08/10/2026

They were pretty big into chest expansion back in the day.

But, here’s a good stretch none the less, flat/incline/decline they all feel slightly different.

07/10/2026

I think the relationship between bench press and weightlifting is a rocky one for 2 reasons.

1. The fear of the overhead position being impacted.
2. Fear of shoulder injury

1 I don’t think it impacts your overhead as much as you think, the likely hood is your overhead position might not be that great anyway, I don’t think the bench is going to make it worse.

Being smarter with your flexibility work might be good for you here.

“but I always feel tight after I do it” you’ve just done a new exercise which has likely given you some DOMs which is causing this “tightness” as you become familiar with the exercise this will dissipate.

2 the bench press like many other exercises doesn’t increase the risk for injury when performed with good technique and smart loading.

However, the bench press can be a tremendous general strength exercise and can used in times where someone may need to develop general upper body strength and body size.

When programmed well and at the right time in a training block and for the right reason it can be beneficial.

As you look through history of weightlifting you’ll see many weightlifters used the bench press or a variation to help develop upper body pressing strength.

I’m not saying you have to bench, but if you enjoy benching and you’re not doing it because you do weightlifting, just do the bench press and enjoy your training.

06/10/2026

Always film your AMRAPS

Thought I got 20 VAR said 17, we try for 20 next week.

03/10/2026

Strong in the pull, soft in the catch sums ups the day

Fun time competing at the ADVHQ

Finished with 85/110 attempting 90/114, competing is fun and doing the thing is fun.

Good to see a strong turn out and performances from fellow Ronin Strength

Coaching from Khrys Speed with Esmé on the camera.

02/10/2026

Two easy fixes for your squat.

Find better balance in the foot
Push the knees forwards

Sometime sit isn’t a lack of ankle flexibility which is the problem but a lack of understanding how the body should more to feel balanced.

Overtime we will work towards removing the heel lift.

01/10/2026

Develop strong and flexibility ankles in all directions.

If you need help developing the seiza I have some older post with regressions.

30/09/2026

Been hitting this superset for my hip warm for the past 2/3 weeks and hips have been feeling a lot more open and happy especially when catching deep in the Olympic lifts.

The first one was from Trevor Jaffe and it just hits my groin/adductor exactly how I need it too

And then the standard loaded hip airplanes

2-3 sets 8 reps each side

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