ConnkerCoaching

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from ConnkerCoaching, Personal trainer, Palmerston North City.

Connker Coaching
Coach at The Haus - Palmy based
Online coaching:
Nutritional plans & coaching
Training plans & coaching
Bodybuilding off season and contest prep
Strength training - powerlifting and strongman
PT spots available, DM me to get started

08/03/2026

Throwback ab check, but it's coming back 🔙

05/03/2026

Another from the prep files , happy with this look but I want more 😤😤😤
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Taking on clients for 2026 bodybuilding season, Dm to enquire

11/12/2025

Looking back at some post comp photos like yeah… that was a cool phase. Nothing beats that full feeling post comp where you’re still lean and the pumps are crazy
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04/11/2025

Nzifbb 2026 competitive season 🔥
I’m on the hunt for the next wave of hard-working bodybuilders ready to take their physiques to the next level.
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If you’ve got the drive, discipline, and desire to improve and level up , I’ll match that energy tenfold.
Ill work with you to refine every detail from training, diet, mindset, and presentation !
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My mission is simple: bring your best to stage and leave no doubt.
I’ll be relentless in making sure you do. 💪
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Offering competitive rates including cheaper 'offseason' rates which any budget can afford , get to improving now in the offseason so that next prep youre undeniable 🔥🔥
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📩 DM me for any and all enquires.

27/07/2025

I Havnt posted in a few months, still alive, just spending less time on social media and loving it. Heres a leg session from yesterday with my number ☝️under the sun 🌞♥️
Long videos of some hard lifts, but heres the numbers so you can read and pretend you watched the videos
220kg x 10 smith squat
180kg x 20 smith squat
10pps or 400kg leg press taking them deeper than a pro womans bodybuilder voice 😅
4pps or 160kg hack squats banded because Im a weak bitch or because this hack is 40 years old and sticks
Thanks for reading 📚

15/04/2025

Some heavy ego lifting from yesterdays back session 😅
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80kg T bar rows on the humbler aint no joke 🙃😮‍💨

14/04/2025

Bodybuilding Client looking shredded already at just under 6 weeks out for his first ever bodybuilding competition
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Relentless work ethic ! Makes my job as a coach so much easier, almost right there with condition just a little more to shift off the posterior. Such great potential, especially being 100% natural
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A few more weeks pulling down before we slowly increase calories whilst decreasing cardio and output, such an enjoyable prep so far bring on the next month
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For help with diet , training or prep shoot me a Dm and we can get working 💪🏼🔥🔥

08/04/2025

I'm sitting here thinking, " Sushi would be good for tonight's off meal or maybe indian "
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In hindsight, I should have slapped another couple of plates on for a more dramatic effect 😅, I remember my back sticking to the seat so badly that session.
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02/04/2025

Pull sesh at the Haus gym
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Chest support rows
Isolateral pulldowns
One arm Db rows
Tbar row
Narrow grip pulldowns
Just the Bread and butter basics 🧈 for a big back 💪🏼
Followed with some incline curls (goat of bicep movements followed close by one arm preachers)

20/03/2025

A few heavy sets from this weeks back session
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Going too heavy on the chest supported row unilaterally just isn't on. The twisting of the torso really fudges my back up, so changing it up with the bilateral variation. Using Yoga blocks since being short and training solo is the goes 🧘‍♀️
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First time pulling 4 plates on the isolateral machine , form wasn't too 💩🏠 managed 6 okay reps
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Thought I was changing it up with the t bar row , standing over the machine rather than using the foot plate, hits more upper back for sure and does feel easier but being short its hard to have a good stable foot position
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Started a mini cut this week whilst off cycle cruising so hopefully, strength holds on. It will no reason for it not either, especially if training intensity is maintained.
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A couple more exercises for back was followed with 4 work sets rear delts and 10 worksets biceps 💪🏼

11/03/2025

Back session at home 🏡 🔥
Lat pulldowns 2 loading sets
Chest supported rows 2 loadings
Tbar row 2 loading sets
Isolateral pulldown unilaterally 2 loading sets
Underhand cable pulldowns 2 High rep sets
Followed by 9 sets for biceps 💪🏼
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I tried some rows off the floor, but my back wasn't having any of it 😭 , nothing like doing heavy freeweight rows 🔥

10/03/2025

Some of yesterday's chest session 👊
Incline smith 2 worksets 3pps for 10, 2.5pps for 15
Nautilis incline 2 worksets 1 loading set , 1 backdown set
Nautilis vertical chest press 2 worksets """"
Pec dec 3 worksets , 3 high rep sets
Machine dips 2 worksets ""
Side lateral raises ( LYING CUFF, STANDING CABLE) 6 total sets
Triceps 6 total sets including overhead extension, pushdown and single arm
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Nursing a buggered elbow so pressing strength is pretty 🐶💩

Address

Palmerston North City

Website

https://www.instagram.com/ssj_connor_pt/?hl=en

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