180kg × 12.
This doesn’t happen by accident (Unless you’re a freak)
Without real structure in training and proper programming over time, lifts like this don’t happen.
Strength like this is built through planned progress, repeatable positions, and consistency not random sessions or chasing numbers every week
This is what structured training produces.
If you’re changing your program every week, it’s not going to happen.
If you’ve been struggling with building strength.
DM ME, online coaching now available
#gym #strength #coach
PUSH SESSION
Several weeks into a new training block, heading into 2026 in a very strong place.
The focus on this block is simple: build muscle, bring bodyweight up gradually, and keep things clean.
Scale is up around 4kg since starting. Muscle is full. Strength is moving. Most importantly, the fire to train is fully back.
I’ll be documenting this process.
I want to work with people who are serious about their goals, lifestyle, and the process that comes with it.
Let me show you the way, the systems that I use for myself and my clients.
DM me to learn more info.
Don’t waste another year.
I’m launching my online coaching services with a offer for you.
Well, the first 5 people who sign-up will get 50% off!
Over the last few months I’ve been focussing on becoming a better coach. Really thinking about what coaching and results mean to me.
I’ve been refining my skills, my systems, and improving how I can help people reach their goals quicker and more effectively.
And I’ve decided that if I want to be the best coach I can be, I need to open up my services.
Online coaching is more than just training and nutrition, it’s about building a comprehensive system for you!
Built around you, your lifestyle and your goals.
I only want to work with people who are prepared to show up and commit.
Getting strong, building muscle, and changing your lifestyle isn’t easy but neither is staying in the same place you were last year.
Too many people start well, disappear after a few weeks, and wonder why nothing changes.
That’s exactly what this coaching process is designed to prevent.
I’m now building my online coaching team.
If you’re serious, we can work.
So let’s get to it
#gym
#onlinecoachǐng
SQUAT 220KG
This was one of those sets where you leave nothing on the table, no doubt in your mind and know that once I start walking up to that bar that I am 100% in and committed, no matter what the outcome.
Big PB and milestone for me, time to get stronger.
220kg x 1
3x bodyweight squat coming.
Big big push from @hj_coaching@citystrengthclub
#squat #strong #power #coaching #london #strength
3 exercises to BUILD your BENCH PRESS UP 📈
1️⃣ Incline Press:
When it’s about building your pressing strength, the barbell incline press is up there, The bench angle adds that extra challenge, increasing the intensity to build serious power. Treat incline press like your flat press—go heavy and hard, exploring different rep schemes each week: 5s, 3s, 2s, even 10s. Challenge yourself, do the hard stuff and watch the numbers climb.
2️⃣ Rear Delt Fly:
We know it’s not just about the press—it’s the supporting cast that makes it rock-solid. Enter the rear delt fly, a crucial move that fortifies those stabilizer muscles. Strengthening these often-neglected muscles is key for a stable, well-rounded press. Don’t overlook this gem.
3️⃣ Medium Grip Lat Pulldown:
I’ve said it before and i’ll say it again. STRONG BACK = STRONG BENCH. Your lats are the backbone of stability. Keep them locked and loaded during your bench sessions. Trust me, you don’t want your arms to resemble bambi on ice—keep that tension!
@citystrengthclub
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#gym #strength #power #strong #coach #london #benchpress #citystrengthclub
If you want a STRONG SQUAT then these rules MUST be followed. 🚨
1. You need to learn how to brace hard, and really understand what you are doing, now when you are about to start the squat, I want you to take a deep belly breath, filling your mid section up with air, tense your abs and HOLD THIS until you go down and about 3 quarters ways up. This will ensure you maintain solid tightness in stomach & lower back.
2. Your back and latts have to be TIGHT. Focus on pulling your elbows down to engage your latts, this is going to make sure the bar is not moving around and your whole backside is prepared to take the force without breaking.
3. I say to a lot of my clients if your foundations are shaky then the house will fall down. This is the same for you your squat, grab the floor and twist your feet out while maintaining contact, spread your toes so you are creating a stable foot & if you’re wearing running shoes.. take them off.
4. COMMIT… once you’ve taken that bar off the rack you NEED TO COMMIT. I myself and many clients have failed lifts due to mentally being defeated before it’s even started, the mind is stronger than the body so let it be.
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#strong #squat #gym #howto #tips #coach #london
Took a breather from posting here, but remember, progress doesn't pause & sometimes that’s the way it is.
I'm gearing up to empower you all to reach new levels of STRENGTH, pack on MUSCLE, and conquer your gym aspirations.
2024 approaches fast—let's not wait another year to kickstart your journey.
Let's set precise goals, craft a winning strategy, and most importantly - DO WHAT NEEDS TO BE DONE.
If you're unsure how to begin or what goals to target, drop me a DM 📲.
In the meantime, try these standing hammer curls for an incredible pump! (Stolen from @hj_coaching )
Ready to take your training to the next level?
#gym #london #strength #strong #coach #muscle #personaltrainer
3 BACK EXERCISES you NEED to do ✅
1️⃣Bent Over Row: The Bent Over Row is a fundamental back exercise that hones in on your upper and mid-back muscles. To perform it, hinge at your hips with a slight knee bend, maintain a straight back, and pull the weights (barbell or dumbbells) up towards your lower ribcage. This compound movement helps build strength and thickness in your back while also engaging your biceps and core.
2️⃣Pull-Ups: Pull-Ups are a bodyweight powerhouse for your upper back and arms. Hanging from a bar with your palms facing away, lift your body until your chin clears the bar, then lower down with control. They are excellent for building wide, V-shaped lats and increasing overall upper body strength.
3️⃣DB Single Arm Row: This unilateral exercise is perfect for balancing strength and targeting muscle imbalances. Kneeling on a bench with one hand and knee, grasp a dumbbell in the opposite hand. Pull the dumbbell towards your hip, focusing on the squeeze in your back muscles. It’s a great exercise for building a strong and symmetrical back.
Add these into your next back days & attack them hard!
#gym #gymmotivation #tips #back #coach #trainer #strength
Simple yet POWERFUL tip for muscle gain 🔥
STRETCH and SQUEEZE
A simple yet powerful strategy that often gets overlooked is really honing in on the mind muscle connection - especially when it comes to trying to pack on muscle.
Do not just move the weight from A to B when the goal of the exercise you’re doing is to grow.
Slow the reps down and think about what you’re doing, this gets better and easier with time and experience, it will feel harder, it will burn more but the results will speak for themselves.
So SLOW YOUR SH*T DOWN
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#gym #tips #howto #stretch #squeeze #muscle #strength #coach
