Gorilla and She Coaching

11/04/2026

11/04/2026

Deadlift series strength training

In this video we are working on speed and why it matters in the deadlift.

Speed off the floor is important because it reduces the time you spend in weaker positions. The faster you can produce force with control, the stronger and safer the lift tends to be.

We built up through the weights and worked toward a post injury PB. The goal was to stay explosive while keeping good form.

At 180kg the speed started to turn into a jerk. That is not what we want. There is a difference between being explosive and losing control.

The aim is controlled speed. Build tension, stay tight, and drive the bar up with intent, not by jerking it.

Explosive, but controlled. That is what transfers to stronger and safer lifts.

10/04/2026

Squat series strength training

Now we are building up the box squat.

This is a very humbling exercise for many people. One of the reasons I like it is that it removes most of the transition between the negative and positive part of the lift, which takes some pressure off my back and hips.

That said, the movement itself is often harder. You are lifting from a dead stop when seated on the box, which means no momentum to help you.

The box is set at around 40cm for me, which puts me roughly at parallel. If you are doing this, set the height based on your own structure and goals.

I would also recommend using safety bars. Depending on your strengths and weaknesses, this can be a tough lift to get back up from.

The goal is to build this up toward PB level for reps. Once that improves, I will transition more into full barbell squats without the box.

Build strength from the bottom and the rest becomes easier.

09/04/2026

Simple nutrition ideas

Been away for two weeks and forgot to cancel my egg delivery, so ended up with plenty to use up.

Just keeping it simple here. Boiled 12 eggs, sliced some for salads, used some in wholemeal wraps, ate a few hot, and kept the rest in the fridge for later.

Nothing fancy, just easy ways to get quality protein in without overthinking it.

Most people will already know this, but there are always some who do not think about simple options like this. Quick, cheap, and effective.

If you are struggling to stay on track with food, start with simple things like this and build from there.

If you want more simple, practical ideas like this, follow along or drop me a message.

09/04/2026

Deadlift series strength training

In this video I am demonstrating one way to improve hip drive in the deadlift.

A big part of the lift is snapping the hips forward as quickly and powerfully as possible. The deadlift is a push into the ground, then a strong hip extension to finish the lift.

We are already working on keeping the bar close using the lats and staying over the centre of gravity. From there, the focus is driving through the floor and snapping the hips forward.

A good way to build this is with exercises that target hip extension, like glute machines or hip hinge movements.

Here I am using a cable setup. The benefit of this is that you can position your feet and body similar to your deadlift stance. You can load the movement, stay in position, and focus purely on driving the hips through explosively.

The goal is simple. Build speed and power in the hip drive so it transfers directly into a stronger deadlift.

08/04/2026

Part 78 bench press strength training

In this session we are back on the close grip press, working in higher rep hypertrophy ranges.

The goal here is to build the triceps back up and give the body a bit of a reset after pushing heavy strength work. More volume, controlled reps, and avoiding pushing too close to failure.

This is about supporting the next phase. Stronger triceps will carry over into stronger pressing when we move back into lower rep strength work.

After a bit of ego lifting recently, this is about getting back on track, recovering properly, and setting things up so we can push again next week.

07/04/2026

Deadlift series strength training

We have been working quietly in the background to rebuild my deadlift and get my spine used to loading again.

With spine injuries, it is not just about lifting weight. You need to restore movement, build tolerance to load, strengthen the core, and develop all the supporting muscles around the area.

That means warming up properly, progressing weights slowly, and focusing on good form every step of the way.

You also need to think about how you are moving. Are you bracing your core properly? Are you breathing correctly? Are you using your lats to keep the bar close to your centre of gravity? Are you using your glutes and hips to snap the bar through?

Another key factor is speed. The faster and more controlled you can move the bar, the less time you spend in weaker positions.

You can see here 100kg and 140kg move well. 160kg starts to slow, and 180kg is still too slow for me right now. That tells me there is still work to do.

The positive is that I am feeling better the next day, which shows progress is being made.

This will take longer to build than my squat and bench. It requires more control, more speed, and more patience.

We keep building.

06/04/2026

A day out with my son and his metal detector. Great way to get the steps in keep the activity(NEAT) high doing something with the kids. We found what seems to be a 100 plus year old mortar shell.

06/04/2026

Strength training

In this video I am checking whether the bar is bent by rolling it along the safety bars.

It is a simple way to see if the bar runs straight or if there is any wobble or uneven movement.

This matters more than people think. If a bar is bent, too flexible, or overly springy, it can affect stability during pressing movements. It can twist slightly in your hands and make the lift feel uneven, especially when working with heavier weights.

Different bars are designed for different lifts. For example, deadlift bars are often thinner and have more whip, which can be useful for pulling. But for pressing, most people benefit from a stiffer, more stable bar.

If you are using bars for rack pulls or heavy overload work, it is worth using a designated bar or clearly marking it. That helps avoid damaging standard bars and keeps equipment in good condition for everyone.

Small details like this can make a big difference to both performance and safety.