I have coaching slots open!
Gym owner since 2013, more than 10 years of coaching experience.
Individual, in-depth and no nonsense approach to the process.
Weight loss, muscle building, strength training, conditioning
Any level of client's physical preparedness is OK!

Training periodization is 👑

BoDyBuiLdiNg anD pOweRLiFtiNg
aREn't fuNctiOnAl

For some reason I can't consistently post on Bluesky, and keep forgetting about it, yet every time I go on Twitter I feel like I'm getting food poisoning or worse.

Was supposed to test waters in bench press at ~360 lbs, successfully did 330 and decided not to.
-2 kg in ~4 weeks on scales, -5-7 kg on the bar during today's bench 😮‍💨
I am not sure I could've done better, can't say I'm overly satisfied, too.

If after 4-8 weeks of dieting with a linear deficit you stop getting results, introduction of refeed periods to negate dieting stress and fatigue might be a good idea.
Sometimes two steps forward and one step back is better than not getting anywhere at all.
RECOMMENDATION TO BE USED RESPONSIBLY 😂

Hey folks, I've got open slots for online coaching.
Gym owner and coach with more than a decade of coaching experience.
General physical preparedness, strength training, aesthetics - I do it all!
Meticulous personal approach and affordable rate!
Discord # slowjim4 , hit me up!

Cutting 101:
- snack control
- drinks control
- protein intake increase
- calorie counting
Reduce ritualistic eating, seek low cal snack substitutes.
Kill sugared drinks.
Start eating more protein, it will fill you better and you'll eat less carbs and fats by default.
Actually know what you eat

Curls with a straight bar - my #1 arm builder.
People often bounce off of it due to initial wrist and forearm discomfort, but this is THE exercise to build not only bicep but forearms, just take it slow.
Contrary to stereotypes, great way for girls to get shapely arms and abs, too.
Very practical.

Getting there.
Previous back session was 9 days ago.
Current strength block looks like this:
D1. Legs (back squats, paused back squats, deficit conventional dl, wide stance leg press)
D2. Bench press
D3. Back (Sumo dl, rack pull, Pendlay rows, vertical pulls of choice)
D4. Overhead press

One of the best questions that can be asked an athlete and/or a coach.
1. Plan and structure the process
2. Know yourself, be able to differentiate laziness and unwillingness due to tiredness/lack of recovery
3. Learn to answer the question "Will I do better today or if I give myself more rest?"

Managing fatigue/recovery is the most important part of training for me.
Subpar working plan and nutrition can be somewhat corrected and negated via fatigue management.
Insufficient recovery almost always leads to loss of progress and injuries.
Surely, being on point in every aspect is ideal.

Leaving 330 behind, slow and steady.
Touch and go singles for now.
Things started to look up as soon as I increased recovery period between bench sessions, sometimes it's as long as 9 days.
Natural strength training in a deficit is an experience.

Managing to somewhat maintain training intensity so far.
Always such a flimsy balance between intensity and injury prevention and recovery.
Cutting can be done without drastic losses, it's just as I said - very tricky to hit the spot with just the right volume, workload and recovery
#gym #coaching

By the way, I'm a fitness coach with 10 years of experience in the field.
I primarily work online via Discord.
General physical preparedness, strength training and conditioning, aesthetics - can do.
More than happy to answer questions and help!
*
Более 10 лет опыта, от ОФП до эстетики, веду онлайн.

Last two month were very focused, with good caloric surplus and to the point strength training.
6-8 weeks for a training block, no distractions and patience is the way.
Giving yourself enough time is underrated.

www.instagram.com/reel/CxI7rt_...

Flexible compact dumbbell leg workout.

Goblet squats + stiff legged dl supersets 1-4 x 12-20

Takes around ten minutes including rest periods, blasts legs something wicked.

Can be done at any level with minimum equipment.

#coaching #workout #legday

What's up?
I lift, coach people, enjoy music and videogames.