The Lifting Lab - By Mike

The Lifting Lab - By Mike Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The Lifting Lab - By Mike, Personal trainer, Unit 2 46/48 Jedda Road, Prestons NSW, Prestons.

Formerly Holeshot Fitness

STRONGER, SMARTER, SUPERIOR
💪 Strength/Muscle Gain
📉 Fat Loss
🔥 Small Group and Personal Training
🏋️ Powerlifting and Strongman
🍎 Nutrition CHANGING LIVES SINCE 2012

HFPT was born from both a passion for human performance and a desire to help people and since opening our doors in 2012 we have helped over 1,000+ people just like you transform their health and reach their

health, fitness and performance goals.
​
Our mission is to provide the highest quality coaching, education and support to empower our clients to reach their goals, perform at their peak and sustain their progress for the long-term. Our Services;
- Group Training
- 1 on 1 Personal Training
- Nutrition Coaching
- Powerlifting & Strongman
- Athlete Development
- Nutrition Coaching for Body Composition & Performance

04/02/2026

A bit of context for this training session.

Current Program Details
🏋️‍♂️ Strength: 3 Full Body Sessions per week
🏃‍♂️ Conditioning: 3 Sessions per week
💪 Accessories: 1 Session per week (sually before the third conditioning session)

Session Details
🔥 Intensity: 7-8RPE or 2-3RIR (each set should have ~2 reps left in the tank)

💤 Rest: 2-3 minutes (potentially more if the 5x5 sets get a bit spicy)

⏱️ Duration: Roughly 90 minutes if you stick to the prescribed volume.

A quicker, slightly less optimal alternative would involve reducing the 5x5 to 3-4x5, and if really required, the 3x10 to 2x10.

When performing any new exercise, there is a "learning phase", where the body is trying to become efficient at a movemen...
27/01/2026

When performing any new exercise, there is a "learning phase", where the body is trying to become efficient at a movement it's unfamiliar with.

During this phase, our potential to load an exercise to create some form of adaptation (strength increase, muscle gain etc) is limited by our skill in that movement.

Optimal adaptation requires repeated exposure to the same movement patterns over time, and consistently changing your program every day you walk into the gym is going to leave progress on the table, or plateau it completely.

Once the learning curve has been minimised, we can start effectively overloading the movement over time for effective gains, by modifying variables such as load, tempo or volume (reps/sets).

Motivation is unreliable.Structure isn’t.Don't leave your results up to chance.Designing a structure that works for you ...
18/01/2026

Motivation is unreliable.
Structure isn’t.
Don't leave your results up to chance.

Designing a structure that works for you and not against you is key. What works for someone else may not work for you.

This looks like creating realistic and achievable routines wherever possible, such as consistent training times and designated food prep days.

With an optimised structure, motivation becomes much less a factor, with training and nutrition becoming routine rather than a chore.

Every training session should be purposeful, progressive, and contribute to the greater goal of the program. This means....
14/01/2026

Every training session should be purposeful, progressive, and contribute to the greater goal of the program. This means...

Each program should have a purpose (E.g Build Strength, Improve Power)
Each session should contribute to that purpose
Each exercise should meaningfully contribute to that same purpose
Each session should be designed with progression in mind for the following week

Progress is planned — not hoped for. Randomness leaves your results up to chance.

08/01/2026

2026 waits for no one. You shouldn't either. Become your strongest and healthiest self. Send us a DM to find out more💪.

A New Era is Coming..
02/09/2025

A New Era is Coming..

Something Stronger is Coming..
01/09/2025

Something Stronger is Coming..

Congratulations to the legends for setting the standard in exercise physiology and physiotherapy for an impressive 10 y...
25/08/2025

Congratulations to the legends for setting the standard in exercise physiology and physiotherapy for an impressive 10 years! Onwards to the next 10 💪

💥 6-Week Gym Challenge Complete! 💪Over the past 6 weeks, our challengers committed to a calorie deficit, daily strength-...
10/06/2025

💥 6-Week Gym Challenge Complete! 💪
Over the past 6 weeks, our challengers committed to a calorie deficit, daily strength-focused workouts, and maintained their nutrition to burn fat and build lean muscle. Everyone made amazing progress—but one stood out…

🔥 Shoutout to our Challenge Winner: Yvonne! 🔥
She showed up consistently, trained hard, stayed disciplined with her nutrition, and achieved incredible results. Stronger, leaner, and more confident — a true example of what’s possible when you put in the work.

Ready to be next?
📩 DM us now to start your own transformation. Let’s hit those goals together!

Address

Unit 2 46/48 Jedda Road, Prestons NSW
Prestons, NSW
2170

Opening Hours

Monday 5am - 10:30am
4pm - 7:30pm
Tuesday 5am - 10:30am
4pm - 7:30pm
Wednesday 5am - 10:30am
4pm - 7:30pm
Thursday 5am - 10:30am
4pm - 7:30pm
Friday 5am - 10:30am
4pm - 7:30pm
Saturday 7:30am - 8:30am

Telephone

+61428940001

Website

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