Lukas Shaw- Powerlifting & Strength Coach NZ

Lukas Shaw- Powerlifting & Strength Coach NZ Helping Powerlifters and Athletes dominate with Conjugate training

FORTITUDE VALLEY RECAPThis was our chance to dial everything in before we start the prep for nationals in December and I...
08/09/2026

FORTITUDE VALLEY RECAP

This was our chance to dial everything in before we start the prep for nationals in December and I was really happy with how the day went on the platform. Couple small things to iron out but no biggies.

The biggest takeaway from the comp wasn’t even the lifts ,it was how supportive the two lifters were of each other all day.

Helping each other through warm ups, stopping what they were doing to watch each other lift, and just having each other’s backs throughout the day. With only a few of us there, it felt really close and it was fu***ng cool to be part of.

Malama PS coming away with

Squat 170kg Comp PR
Bench 100kg Comp PR
Deadlift 150kg

Noah coming away with

Squat 200kg Comp PR
Bench 117.5kg
Deadlift 227.5kg Comp PR

Both had a great day, but honestly, seeing them support each other was the best part.

Proud to have you both on the team. 🤝

Thanks New Zealand Powerlifting United FORTRESS GYM for putting the comp on and the crew that ran it on the day did an awesome job.

14/08/2026

I’ve talked to a few people lately who have struggled to find enough time to train and it’s started pushing them away from powerlifting

But training doesn’t need to be two hour sessions, four days a week.

A lot of the team train 2-4 one hour sessions a week and still get stronger. Sometimes life gets busy and you’ve only got 15 - 20 minutes. Get in, do something meaningful and get back to everything else going on.
Most of us have jobs, families and kids to get home to. The gym is only one part of our lives.

Sometimes you’ve just got to make training fit around life, and the time you have available.

Here’s a top set followed immediately by speed work just for the sake of being efficient on time. Get the accessories in after if you’re able to.Tack them onto another day later in the week if there’s still time.

09/08/2026

Bit of a recent training dump, things were going so well and then had some family stuff come up, hospital visits and other things that took priority for a couple weeks.

Finally got my chance to get back under the bar this week and dam it felt good. Didn’t do anything special but being able to just zone out for an hour or two and move some weight has been such a good thing for the mentals recently.

I was gutted to miss a couple weeks here but also realised it doesn’t have to be the full identity either. S**t happens and sometimes we have to miss training days or weeks for something that is more important.

A few missed sessions won’t matter after having long term consistency, especially as we age and life gets more full on outside the gym

Absolutely gutted I won’t be competing at GPC New Zealand nationals anymore but still stoked to be able to go down and help handle some wicked people instead.

Good to be back and building for the next one 🍻

WHAT IVE LEARNT OVER THE PAST YEAR WORKING WITH BARBELL AND BEYONDA few things stood out over my first year of coaching ...
06/08/2026

WHAT IVE LEARNT OVER THE PAST YEAR WORKING WITH BARBELL AND BEYOND

A few things stood out over my first year of coaching with barbell and beyond, aswell as traveling, competing and getting to build alongside some epic people

COMMUNITY BEATS EVERYTHING

One of the best things we’ve built is a strong in house and extended community that genuinely want each other to succeed

PROGRAMMING MATTERS BUT COACHING MATTERS MORE

Most systems work at the end of the day but it’s knowing how to run your programme, adjust for the person in front of you and make smart training decisions that lead to success

HAVING COMMON VALUES

Training can change over time with experience as we learn new things and can implement different ideas into our systems. Our values guide these decisions each and every day. Everyone pulling in the same direction builds the culture and creates an epic environment to be in

SURROUND YOURSELF WITH PEOPLE THAT CHALLENGE YOU

I’ve been lucky enough over the past year or so to work with and be exposed to some epic people that have got me to think about training on different levels. Take criticism from those you align with and continue to learn and grow

NO ONE KNOWS EVERYTHING

Share ideas, ask questions and keep learning. Don’t be afraid to be the dumbest person in the room

INVEST IN GRASSROOTS

This is the future of powerlifting and it’s our job to nurture that. Help first time competitors and everyday lifters fall in love with the sport that caught myself. As the sport grows everyone wins.

RESULTS TAKE CARE OF THEMSELVES

When you’re in a team of driven people that you align with. You end up making some strong lifters that can push each other along. The total on the platform is a byproduct of everything you’ve had to build along the way

The biggest lesson for me I think is coaching isn’t just about making people stronger. It’s creating the environment and community where people can enjoy themselves, give something back to the team and learn a lot inside and outside of the gym

Looking forward to seeing how the next year goes

29/06/2026

Loads of fun at my second equipped meet, had to re adjust a little on the day but stoked with how it went. Only ended up doing an opener on deadlift full meet to secure the total and went into deadlift only after to qualify for single lift nationals.

Walked away with
S 233kg comp Pr
B 125kg comp PR
D 202.5kg
Total 560.5kg PR total

Deadlift only
215kg equal comp pb
Had a crack at 241 🔴🔴⚪️

Thanks massively to for handling me on the day

Huge thanks to for coaching and programming

Thanks .wilks_cagebarbell for putting on the meet with and

Onto the next one

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2 42/44 Anzac Road
Browns Bay
0630

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