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5 new PRs in a single long run. 12.7kg lighter than he was at the start of the year. And the marathon build hasn’t even ...
11/05/2026

5 new PRs in a single long run.
12.7kg lighter than he was at the start of the year. And the marathon build hasn’t even really kicked off yet.

✅ Fastest 5km of 2026
✅ All-time PR over 10k
✅ All-time PR over 15k
✅ All-time PR over 10 miles
✅ All-time PR over 20km

All clocked Saturday on a 20.14km run at 5:25/km pace.

Manny ran NY marathon last year. He came back keen for a faster Sydney in 2026 and we agreed step 1 was getting the cut out of the way before the big km kicked in.

The whole thing has been periodised properly. We wrapped the cut a week ago and have moved into recovery - bringing cals back up to baseline before volume ramps.

A few things actually doing the work here:

Less bodyweight = less load through the joints = no niggles popping up. That alone has been massive for someone clocking the km he is each week.

Strength training is split deliberately. Upper resembles traditional hypertrophy with 0 junk volume (that’s what maintains the muscle we want to keep on him throughout the cut. Lower is what most people would call “prehab” (hate that word lol) - dialled to keep his lower body fit and healthy for the km going through it every week.

Bigger focus on HR zone training this prep too plus interval sessions baked into the program where they belong.

But honestly,the biggest difference between this prep and the last one has been nutrition. Fuelling properly leading into long runs. Intra-run fuel we’ve also nailed this time round. Recovery food locked in. None of it’s flashy but it’s the stuff that separates a good prep from a great one.

These are the projects I love to work on. Lots of moving parts while working with real humans with real lives, real responsibilities and real commitments.

Beyond proud of you dude. Sydney is going to be a fking big one 🤝

This isn’t a postpartum transformation post ❌It’s a story about what happens when someone refuses to let life dictate th...
07/05/2026

This isn’t a postpartum transformation post ❌

It’s a story about what happens when someone refuses to let life dictate their standard.

Alice has been one of our clients for years (In fact, our very first online client). She’s also navigating life circumstances most people will never have to deal with. There are stretches where training simply isn’t possible. Long ones.

And yet.

She’s in the best shape of her life right now.

Not because she found some magical productivity hack. Not because life calmed down. Life didn’t calm down. She built a system that could absorb the chaos.

When she could train, every rep counted. When she couldn’t, nutrition held the line. The protocol shifted, but the standard never moved.

11 months.
70kg to 63kg.
299 check-ins.

That’s not a perfect line. That’s a resilient one.

I always feel privileged being trusted with someone’s coaching. With Alice it’s something else entirely. To watch someone hold this kind of standard while carrying what she carries… I don’t have words for it.

So fking proud of you Alice 🤝

If you’ve been telling yourself you’ll start when life settles down, read this one again.

This isn’t for everyone. But if you’re done waiting and ready to build something that holds up regardless, the link’s in my bio.

06/05/2026

Blurry, bad lighting, angles all over the place… I’m not even sure if I’m assessing progress pics or trying to identify a suspect at this point 🫠

29/04/2026

If your hypertrophy program doesn’t account for these 4 things, you’re not training. You’re just exercising.

Most women are sold burn-focused workouts that look great on camera and do almost nothing for the mirror.

If you actually want to change your physique, you need to move past the fluff.

1. Tension over burn. Mechanical tension grows muscle. Push too far and the target muscle stops doing the work, the assisting muscles take over and the tension you actually want is gone.�
2. Effective reps. The reps that grow muscle are the ones where the bar slows down despite full intent. Performance over time is the only honest proxy for whether your training is working.�
3. Recomp over bulk. Aggressive bulking shifts your centre of mass forward, your nervous system tightens up to protect you and your range of motion drops. The positions you need for growth get harder to hit.�
4. Load management. Recovery isn’t an ice bath. It’s knowing when to pull the volume and train the skill, not the output.

Physics doesn’t care about your effort. It cares about your ex*****on.

I’ve got spots open for women who are done guessing.

Link in bio to apply 🤝

23/04/2026

The Restaurant Protocol

Your social life isn’t the problem. Your lack of a strategy is🥂

Most women think the moment they walk into a restaurant, the “diet” is done.

They either sit there picking at a sad salad while everyone else enjoys themselves or they go “fk it” and eat everything in sight.

Both are a failure of coaching.

If you’re serious about your results, you don’t need more willpower. You need a protocol.

At Set the Standard, here’s how we teach clients to actually navigate the weekend:

1️⃣ The Bank
Prioritise high volume lean protein and fibre during the day. Save your budget for the meal that actually matters.

2️⃣ The Audit
Restaurants love to hide 300+ calories of butter and oil on “healthy” proteins. Order it dry and get the sauce on the side. You stay in control.

3️⃣The Trade-off
Pick the one thing you actually want. The drink, the burger OR the fries. Not all three. Be intentional, not restrictive.

Sustainability isn’t about being perfect. It’s about being prepared.

If your current plan breaks the moment you open a menu, you don’t have a system. You have a temporary fix.

Ready for a coaching system that actually accounts for your life outside the gym?

🔗 Apply for 1:1 coaching at the link in my bio.

If you’ve been hitting your macros for months and your body still hasn’t changed, it’s not a lack of discipline. It’s a ...
22/04/2026

If you’ve been hitting your macros for months and your body still hasn’t changed, it’s not a lack of discipline. It’s a lack of a system 📉

Most coaches give you a number and call it “coaching” but for the intermediate to advanced female lifter, macros are just the starting point.
If you’re navigating a 55 hour work week, back to back events and family dinners with just a MyFitnessPal goal - you already know that hitting a number isn’t enough.

At Set the Standard, we move beyond the budget to look at the metabolic outcome.

Swipe through to see the 4 missing pieces we use to take our clients from “just tracking” to actually leveling up:

1️⃣ The Source: Why the bioavailability of your protein determines if you’re building muscle or just wasting calories (Slide 3).

2️⃣ The Timing: Matching fuel to your actual output. No more static daily targets (Slide 4).

3️⃣ The Signal: Using your cycle, sleep and digestion data to make precise adjustments instead of guessing (Slide 5).

4️⃣ The Flex: A framework for social events and travel that actually lasts (Slide 6).

You don’t need more restriction. You need more precision. You need a system that evolves with your life, not one that breaks the moment life gets complicated.

Ready to stop “cobbling it together” and start using a professional grade system? I have limited spots open for 1:1 coaching.

🔗 Click the link in my bio to apply.

21/04/2026

Most people think a plateau is a sign they aren’t working hard enough. Usually it’s just a sign they aren’t training precisely enough.

Mariana didn’t need more “motivation” to fix her squat. She needed a system.

When she came to us, she was already consistent. She was already working hard. But she was hitting a ceiling because the technical foundations (foot pressure, bracing and exposure to load) were being treated like an afterthought rather than a skill.

As you can see in the video, we didn’t just “squat more.” We changed the way she squatted:

1️⃣ Foot Pressure: Swapped the “rocking” for a stable, flat arch.

2️⃣ Bracing: Moved from just breathing to creating genuine internal tension.

3️⃣ Sub-Max Strategy: Practicing the skill of heavy lifting without “testing” her max every week.

The Result? More weight on the bar, more confidence and a physique that reflects the technical work she’s putting in.

If you’ve been training for years and you’re still hovering at the same numbers, you don’t need a new program. You need a coach who actually looks at your data (and your movement) to find the 1% wins that unlock the next 20% of progress.

Ready to stop guessing and start leveling up? I’m looking for more women who are tired of plateaus and ready for a precision-based system.

🔗 Click the link in my bio to apply for coaching.

16/04/2026

You don’t finish a fat loss phase and earn the right to eat like your old body still exists.

That’s the mistake.

Your maintenance at the end of a cut is not the same as it was at the start. So if you jump straight back to your old “maintenance”, there’s a good chance you’re not at maintenance at all - you’re in a surplus.

And that’s exactly why so many people regain weight fast after dieting, then think they’ve somehow “ruined” their progress.
The smarter move?

Bring calories up conservatively.
Undershoot before you overshoot.
And then hold.

Be patient enough to actually let your body settle before rushing into a build phase.

If weight is still dropping, you can always increase food.
If it’s flatlining, good - that’s useful data.

Most people don’t need to panic post-diet.
They need to stop being so aggressive.

If you’ve finished a cut and want to build without undoing all your hard work, DM me the word “BUILD” and I’ll point you in the right direction.

07/03/2022

65G PROTEIN BIG MAC WRAP 🍔

Ingredients:
250g 5 Star Beef Mince
50g Shredded Lettuce
1 Cheddar Cheese Slice
1Tbsp Burger Sauce
20g Diced Brown Onion
1 White Wrap

Method:
Watch the vid 🎥

02/03/2022

ONE ARM STRONGER THAN THE OTHER? HERE’S THE FIX 🛠

Thought I’d share two potential solutions for a question I got in this week’s Powerbuilding Blueprint Q&A 👨🏻‍🏫

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