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Michael Coonley | Strength & Powerlifting Coach

@mac.pwr

Powerlifting Coach | Personal Trainer ❗️From ordinary to elite - one rep at a time❗️ DM for coaching inquiries 📥
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After college I had no clue what I wanted to do. My younger brother had just passed in an untimely manner and I was looking for a community to belong to. Luckily I found the fitness community and even more specifically, powerlifting.Fast forward a year later, I had been personal training for about 6 months and I was approached to do some powerlifting coaching. I had no plan to make training and coaching a career but this is when I really started to enjoy it. I realized I could help others in the way that the fitness community helped me.Feel free to follow my business page @mac.strength.power. I will be using this page to post updates on clients, technique videos, fitness advice, and it is also where you can get your hands on one of those sweet shirts I’m wearing!!Thank you for your support ‍ @ga0ussou
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After college I had no clue what I wanted to do. My younger brother had just passed in an untimely manner and I was looking for a community to belong to. Luckily I found the fitness community and even more specifically, powerlifting. Fast forward a year later, I had been personal training for about 6 months and I was approached to do some powerlifting coaching. I had no plan to make training and coaching a career but this is when I really started to enjoy it. I realized I could help others in the way that the fitness community helped me. Feel free to follow my business page @mac.strength.power . I will be using this page to post updates on clients, technique videos, fitness advice, and it is also where you can get your hands on one of those sweet shirts I’m wearing!! Thank you for your support 🫱🏼‍🫲🏽💪🏼🙏🏼 📸 @ga0ussou
355 110
2 years ago
Week 4 secondary/backdowns Comp DL: 4x573High Bar Pause SQ: 3x507Comp BP: 2x375@suppdawgsupps code: MAC10
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Week 4 secondary/backdowns 🫡 Comp DL: 4x573 High Bar Pause SQ: 3x507 Comp BP: 2x375 @suppdawgsupps code: MAC10
103 3
3 days ago
Week 4 primary lifts. Moving in the right direction but still more work to be done. SQ: 1x617BP: 1x413DL: 1x645@suppdawgsupps code: MAC10
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Week 4 primary lifts. Moving in the right direction but still more work to be done. 🫡 SQ: 1x617 BP: 1x413 DL: 1x645 @suppdawgsupps code: MAC10
167 24
8 days ago
Week 3 primary lifts. Pushed accessories a wee bit too much at the beginning of the week. Gonna chill going into week 4 and see what we can do. SQ: 1x584BP: 1x386DL: 1x606@suppdawgsupps code: MAC10
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Week 3 primary lifts. Pushed accessories a wee bit too much at the beginning of the week. Gonna chill going into week 4 and see what we can do. 🫡 SQ: 1x584 BP: 1x386 DL: 1x606 @suppdawgsupps code: MAC10
93 2
15 days ago
Week 2 primary lifts DL: 1x573SQ: 1x556BP: 1x369@suppdawgsupps code: MAC10
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Week 2 primary lifts 🫡 DL: 1x573 SQ: 1x556 BP: 1x369 @suppdawgsupps code: MAC10
99 6
21 days ago
Fix the start, fix the press A lot of lifters struggle with this, myself included, especially on higher rep sets when fatigue makes your setup sloppy.But on singles, you can be way more precise. Setting the bar at the front of the J-hooks helps lock in a consistent start position so you’re not sliding too far under the rack or drifting back mid unrack. Small setup detail, big difference in execution.@suppdawgsupps code: MAC10
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Fix the start, fix the press 🫡 A lot of lifters struggle with this, myself included, especially on higher rep sets when fatigue makes your setup sloppy. But on singles, you can be way more precise. Setting the bar at the front of the J-hooks helps lock in a consistent start position so you’re not sliding too far under the rack or drifting back mid unrack. Small setup detail, big difference in execution. @suppdawgsupps code: MAC10
73 7
29 days ago
1x633. Week 4 Primary Deadlift. Got to take this as a win. First block after my most recent meet so things weren’t going to be perfect. Just gotta take stacking those chips. @suppdawgsupps code: MAC10
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1x633. Week 4 Primary Deadlift. Got to take this as a win. First block after my most recent meet so things weren’t going to be perfect. Just gotta take stacking those chips. 🫡 @suppdawgsupps code: MAC10
233 9
1 month ago
Week 4 Primary BenchComp BP: 1x4074x4x352@suppdawgsupps code: MAC10
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Week 4 Primary Bench Comp BP: 1x407 4x4x352 @suppdawgsupps code: MAC10
74 6
1 month ago
Week 3 primary lifts. Slowly chipping away Comp Squat: 2x5562 Count Pause Bench: 1x380Pause DL: 1x590@suppdawgsupps code: MAC10
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Week 3 primary lifts. Slowly chipping away 🫡 Comp Squat: 2x556 2 Count Pause Bench: 1x380 Pause DL: 1x590 @suppdawgsupps code: MAC10
97 0
1 month ago
Most lifters rush accessories.The best lifters progress them.Tag a friend that doesn’t push their accessories‼️@suppdawgsupps code: MAC10
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Most lifters rush accessories. The best lifters progress them. Tag a friend that doesn’t push their accessories‼️ @suppdawgsupps code: MAC10
99 7
2 months ago
2026 USAPL Virginia State ChampionshipsSquat: 285kg/628 lbsBench: 182.5kg/402 lbsDeadlift: 295/650 lbsTotal: 762.5kg/1680 lbs@suppdawgsupps code: MAC10
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2026 USAPL Virginia State Championships Squat: 285kg/628 lbs Bench: 182.5kg/402 lbs Deadlift: 295/650 lbs Total: 762.5kg/1680 lbs @suppdawgsupps code: MAC10
313 111
2 months ago
Slow ≠ paused.Paused squats and paused deadlifts are programmed to remove momentum, eliminate the stretch reflex, and force you to own the hardest position of the lift.If the bar never comes to a complete stop, you’re not getting the benefit, you’re just doing a slower rep.When paused work shows up in your program, make the pause obvious.That’s where the strength actually gets built.@suppdawgsupps code: MAC10#powerlifting #strenghttraining #squat #deadlift
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Slow ≠ paused. Paused squats and paused deadlifts are programmed to remove momentum, eliminate the stretch reflex, and force you to own the hardest position of the lift. If the bar never comes to a complete stop, you’re not getting the benefit, you’re just doing a slower rep. When paused work shows up in your program, make the pause obvious. That’s where the strength actually gets built. @suppdawgsupps code: MAC10 #powerlifting #strenghttraining #squat #deadlift
248 9
2 months ago
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