Behind the Scenes: Lifting and Coaching at WWLW (1)

I hope you’re doing awesome and that your training is going great!

I wanted to share some highlights from my recent class, give you an inside look into our training programming, and showcase some of the incredible women I coach.

If you want to see more of Heavy Weights Barbell Club, including the women I train, their lifting, and some awesome training footage, feel free to connect with us on HW Barbell Club Instagram. You'll also get a glimpse of my two beautiful German Shepherds, Kaiser and Bella.

Last night’s class was a blast!

Our focus was on barbell squats, which we always prioritize on Mondays.

After squats, we dive into structured accessory work.

With summer here in NL, and no Powerlifting competitions on the horizon, we’ve been having a lot of fun experimenting with varied training routines.

Here’s a sample of Monday’s programming from one of my classes:

- A1. Barbell Back Squats: Climbing 5’s (sets of 5, increasing weight each set to a top set of 5)

- A2. Dumbbell Bench Press: 3-5×10

- A3. Kettlebell H2H (Hand To Hand) Swings: 3-5×20

- A4. Hyper Extensions: 3-5×10

- A5. Swiss Ball Planks or Roll Outs: 3-5×10

At Heavy Weights Barbell Club, we perform these lifts and exercises in supersets when possible. Supersets are a highly efficient way to train and involve smart pairing of exercises. If supersets aren’t feasible, smart pairing of exercises is the next best option.

Mondays focus on lower body dominance with upper body accessory work, while Wednesdays shift to upper body dominance with lower body accessory work. This approach ensures a comprehensive focus on legs, hips, glutes, lower back, and core, with a forceful hip hinge (H2H swings) for full-body conditioning and powerful hip extension. The result? A kick-ass full-body workout!

I use a variety of training methods for the women I coach, whether in a class, one-on-one sessions, or online.

Check out this short video where I coach one of my students, Glenda.

She’s a classic and equipped powerlifter, Worlds Medalist, and multiple national champion who loves lifting heavy weights.

You can watch the video here on our WWLW YouTube channel.

Glenda is 50, married, mother of 2, works a full time, busy busy life. She trains with me 3X a week and gets in 1 session on her own on the weekends.

And she is #StrongAF.

I also had an idea which I am excited to share with you.

I’m updating all our WWLW App videos to showcase the women I coach and show hands on coaching videos!

These videos will include links to more detailed versions where you can learn about barbell squats in depth if as needed.

I think it’s important to teach, educate, and show proper form via our WWLW App, and there is no better way to help our App subscribers than by showcasing me teaching and coaching in this way.

If you’re not yet using our WWLW App, I highly recommend checking it out.

However, wait a few days before subscribing—it's worth the wait!

Stay Strong,

Coach Rob