Have some fun… but don’t lie to yourself. See, every coach thinks they’re the Hybrid. Ain’t nobody ever wake up and say, “Yeah… I’m inconsistent and emotional.” But here we are. 🗳️ Vote honestly. This ain’t court — but it is accountability.

What I’m feeling / thinking: Feeling good. It’s an outstanding day — the sun is out and we’re at the water park, taking a moment to reset before getting back to work. Balance sharpens performance. What I’m focused on: Pushing our Strength & Conditioning pathway from advanced juniors through to amateur and professional athletes across combat sports, rugby league, and rugby union. Building clear progression and raising standards at every level. Obstacle and plan: Capital is the constraint. The plan is execution — convert leads, increase buy-in, and generate the resources needed to continue scaling.

I tend the culture the way one tends a fire. Quietly, consistently, with care. Each month I pause to recognise effort, to honour discipline, to bring light to progress that might otherwise go unseen. Their wins are not small to me. I carry pride in their growth and meaning in their rise. Through shared acknowledgement, the culture deepens, and what we are building becomes something that lasts.

What I’m feeling / thinking: Feeling good. New athletes have joined the program, and I’m genuinely excited about their growth and development. Momentum is building through service and consistency. What I’m focused on: Delivering the best training sessions possible this week. Continuing to bridge rugby athletes into the Jiu-Jitsu program and expanding their skill sets through intelligent exposure. Obstacle and plan: Energy management is the challenge. The plan is sustainability — pacing output, protecting recovery, and avoiding burnout so quality remains high.

Upper Body — Hypertrophy (Controlled Intensity) Goal: Build muscle through quality volume while keeping recovery high Rep Focus: Moderate → High Rule: Main lifts work harder. Accessories stay smooth and clean. --- Dynamic Warm-Up (8–10 min) Banded pull-aparts × 15 Scap push-ups × 10 Arm circles (small → large) × 10 each direction Thoracic rotations × 8/side Banded rows × 12 (1s squeeze) Light push-ups × 8–10 --- Main Work — Hypertrophy Focus 1. Barbell Bent-Over Row (Primary Pull) Sets/Reps: 4 × 10–12 Load: ~65–70% 1RM RPE: 7–8 Rest: 60–75 sec Focus: long range, controlled stretch, hard squeeze. This is the main back driver. --- 2. V-Grip Landmine Row Sets/Reps: 3 × 10–12 Load: Moderate RPE: 6–6.5 Rest: 60–75 sec Focus: constant tension, stable base. Leave reps in reserve. --- 3. Close-Grip Bench Press (Primary Press) Sets/Reps: 3 × 8–10 Load: ~70–75% 1RM RPE: 7–8 Rest: 75–90 sec Focus: elbows tucked, smooth tempo, controlled aggression. This is the main press. --- 4. Shoulder Press (BB or DB) Sets/Reps: 3 × 8–10 Load: ~60–65% 1RM RPE: 6–6.5 Rest: 75–90 sec Focus: stacked ribs, clean reps, no grind. --- 5. Face Pulls Sets/Reps: 3 × 12–15 Load: Light–moderate RPE: 6 Rest: 45–60 sec Focus: scapular control and shoulder longevity. --- Rest Guidelines 10–12 reps → 60–75 sec 8–10 reps → 75–90 sec 12–15 reps → 45–60 sec Main lifts create stimulus. Accessories support volume and recovery. If you want this progressed over weeks or paired with a lower-body hypertrophy day, I’ll map it cleanly.