What came through the door, how we programmed around it, and what changed after. Names withheld for privacy.
Building raw upper-body strength around a nagging shoulder compensation.
A protein-first nutrition plan paired with 3x/wk hypertrophy sessions.
Why duo sessions compound consistency — and what we program differently.
Starting point: Regular gym-goer for a year, but stuck. Bench hovered at ~20kg. Old shoulder strain from swimming caused a compensation pattern nobody had caught.
Program: 3x/week hypertrophy split + accessory work targeted at posterior chain and scapular control. Re-taught bench setup from the ground. Added pause-bench to fix bar path.
What changed: Bodyweight bench (1× BW) at 12 months — a 50kg+ jump from where we started. Shoulder pain gone. Still training with me — now focused on pulling to match.
Starting point: 95kg, desk job, tired of crash diets. Tried keto, tried OMAD — lost weight, then put it all back.
Program: Protein-first eating (2g/kg target), moderate calorie deficit (~300cal), 3x/week hypertrophy. Cardio added only when progress stalled.
What changed: -12kg in 9 months. Squat went UP 15kg. No binges, no rebounds. Now in maintenance, still training.
Starting point: Couple in their 30s. Different goals — one wanted to get stronger, one wanted to feel fitter. Tried going to the gym together, both got lost.
Program: Doubles format. Same session, parallel programming. One on strength-focus blocks, the other on conditioning-plus-strength. Alternating stations, shared warm-ups.
What changed: 11 months of near-perfect consistency. They hold each other accountable on days I don't need to. Both hit PRs. Still training as a pair.
Book a trial session. We'll figure out the starting point, and the rest gets written together.