Lean & Clean Strength Coaching

When you get started you start to realise there is so much that you don't know. And it feels horrible, your left in a place thinking you can't do it.
Only once you hit the spot of realising its hard and takes more then you thought it does, you start progressing.

Just trying to be nice

The gym is for a lifetime. Figure out how to enjoy it and stick with it consistenly without breaks of longer then 2 weeks.
Break the 'challenges' cycle. Do less but more consistenly.

I can't help it. I will take the p**s all session.

True high intensity training you cannot maintain for longer then 15 seconds. YES 15 seconds.
Anything more then that IS NOT high intensity.
Surprisingly, lifting weight maximally you'll find peaks your heart rate as well.
Food for thought.

Smooth as butter

I'll never understand the hate for this exercise. It progresses well, develops glutes and leg well. Easily one of the best leg exercises out there. Just rest between sides.

Tempo finally has been thrown out the window. Its no surprise the with low reps and heavy loads trending again but theres a very solid basis for it in physiology.
Stop training for temp, lift as fast as you can, just make sure your technique is excellent.