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Solid Foundations Health

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Australia
Melbourne, VIC
Solid Foundations Health

My Philosophy:
Exercise is the cure,
Treatment is to facilitate exercise. Since then Remedial Massage and Myotherapy has been added to our scope.

Established in 2009, Solid Foundations Health initially aimed to provide an outstanding Massage Therapy service. The advantage we have over other soft tissue type services is the vast experience in weight training we have, as well as access to Melbourne's best free-weights gym - Body World Balaclava. We have the knowledge, skills and equipment to design and implement safe, effective solutions to your strength and rehabilitation goals.

20/06/2022

Recovering from illness
Pulling mediocre weights for the last few weeks has been VERY frustrating - I'm SO happy to have made some progress today 💯💯
Even though training has been crap, I keep consistent every week. Consistency is the fastest way out of a slump/rehab/whatever.
I'm not 100% so not pushing 100% - immune system and muscle recovery share the same pool of resources, so leave a bit in the tank.
Last deadlift session numbers:
120 x 3
140 x 2
Awful session, but what can you do? Keep moving forward.
This week:
120 x 12
140 x 9
These felt heaps better, so I did an impromptu test...
160 x 1
180x1
200x1 .... Maybe I was pushing 100% on this lift 😅
Context: my best effort on 201kg is 6 reps.
Quite a long way off, but getting there.
If you've had the flu or covid or whatever lately, don't stress, you'll need back. Do the work you're able to do and keep consistent.
And tell that internal complaining voice to S**U and get on with it 💯😁

28/05/2022

day training
Needed 18 to improve on last week
Here is almost 19 reps ✅
Thanks D for the save 😅
I had safety bars setup but he didn't know that - better safe than sorry!

22/05/2022

I said last week 140 x 20 or I’d quit, not gonna lie I was a little scared.
It's good to be a little scared sometimes; here is 140 for 25
Guess i can't use "recovering from covid" as an excuse anymore 🤣

02/05/2022

This is a long-arse video.
It covers the technique points I use to execute a bodybuilding style overhead press safely and effectively.
Overhead press is an awesome exercise but it's not something you should be doing if you're new to the gym. Get some experience with machines and dumbels first.
This is certainly not the only way to do an overhead press but its an excellent way to maximise the weight you can use (and thus get results growing your delts) within safe parameters.
Also, editing a video this long gives me a sense of respect for those YouTubers who are making vids day in day out, this s**t takes thought planning time and effort 😅

&c

20/04/2022

CAN'T GET UPS how to.
Great ab exercise, if you want to be able to get up off the floor easily and continue to have that ability throughout life, do a few of these every week 💯

09/04/2022

Watch this tiny 45kg person lifting 100kg 😳😳😳
Every week (well, apart from lockdown:) for the past year and a bit, Manda walks into and says "we don't belong here 😂"..
This is that moment when you think you're an ordinary human but then realise you're a bit of a freak 😂
hard
be
things happen 💯

23/03/2022

Reality vs perception
How do you know if you're getting stronger?
Do you actually record your results from week to week?
Going by feel doesn't work in the long term.
This goes for rehab as well as performance.

14/03/2022

HOW TO get into the damn leg extension at 😂
If you can pull the lever to get in, you're going too light 💯😂

02/03/2022

Sometimes it just seems harder than it should.
Dig in and commit to the lift 💯
195kg
After a rough first set where I only got 2
Really happy to get the 2nd rep up here 👍
This is a weight PB for this deficit height 💯

08/02/2022

3-4 exercises per session, first two are the priority.
I'd recommend
Deadlifts & Split squats
Benchpress and dumbell row
Shoulder press and side raises.
2-3 working sets per movement.
You can mske gains on very few exercises as long as you are actually getting stronger within those movements.

Address

150 Barkly Street, St Kilda
Melbourne, VIC
3182

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Our Story

Harley Gray is the primary therapist with experience in Strength and Conditioning since 2001, he is supported by his mentor Bruce Gray (S&C, Rehab), his wife Jessica Gray (diabetes educator and nutritionist), and undertakes continual education from the likes of Andrew Lock (Physiotherapist), Timothy King (Myotherapist) and more.