Coach Lois

Coach Lois 🏆 I help streetlifting athletes turn setbacks into PRs, week after week.
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Most athletes hear „sustainable progression“ and think it means backing off. Training less. Accepting slower results.Tha...
06/05/2026

Most athletes hear „sustainable progression“ and think it means backing off. Training less. Accepting slower results.
That’s not what it means.

Sustainable progression means uninterrupted progression. No forced deloads. No restart cycles. No rebuilding from scratch every 8 weeks because something broke down under load.

The athletes hitting the biggest PRs are not always the hardest workers. They’re the ones who figured out how to keep adding week after week without breakdown.

That’s not a compromise. That’s the highest standard in this sport.

The question worth asking isn’t „how hard can I push this week?“ It’s „how long can I go without breaking down?“ That question changes everything -your programming, your load decisions, your relationship with bad training days.

This is the lens I use for every athlete I work with.

Goals are effects of causes. There’s always a delay in between.Had that in my head the whole Vietnam trip.Nothing was re...
03/05/2026

Goals are effects of causes. There’s always a delay in between.

Had that in my head the whole Vietnam trip.

Nothing was really “ideal”. Working from random cafés, training where I could, food all over the place… while travelling through Southeast Asia for the past two and a half months. Way too much chicken and rice, an unnecessary amount of bánh mì, because one was never enough.
su also made sure I didn’t just sit behind a laptop, so I got dragged through temples, caves, heat and humidity on days where I definitely had kein Bock. Part of the experience.

Some mornings started early because the neighbour’s chickens became my natural alarm. So I got up, went to the local markets while most tourists were still asleep, watched the place wake up, then straight back to work.

And through all of that, the business kept moving.

Coaching stayed on point.
A big project moved forward.
Things I’ve been building in the background finally started taking shape.

Not perfect conditions. But effective enough.

Each action is either effective or ineffective. And failure usually isn’t doing too little, it’s doing too much that doesn’t move you forward.

So nothing crazy day to day. Just stacking work, making decisions, adjusting, moving forward. Vietnamese salt coffee in between to keep things running.

You don’t become someone else overnight. You collect evidence over time. Every time you don’t overreact and still do what needs to be done, you reinforce who you’re becoming.

Humans are bad at estimating time. We expect things to click fast. But most of the time, it’s just this… a lot of normal days, slightly messy, slightly off, still moving in the right direction.

And eventually, it compounds.

28/04/2026

Discomfort is part of transformation

If you want the outcome, you need to pass through the wall of fire.

27/04/2026

Most people don’t need smaller goals.

They need goals that don’t make every week feel like they’re failing.

Big vision is good.

But if your expectations are so high that normal human weeks already feel like a loss, you’ll always end up restarting.

The goal can stay big.

The standard just needs to be something you can actually repeat.

Every restart cycle costs you more than you think you’re losing.
The 4 weeks of deload - you know about that one. But wh...
26/04/2026

Every restart cycle costs you more than you think you’re losing.

The 4 weeks of deload - you know about that one. But what about the 4-6 weeks it takes to rebuild back to where you were? What about the hesitation when you approach the weight that hurt you last time? The quiet erosion of confidence that starts to rewrite what you believe your body can handle?

One restart cycle is 12-18 weeks of real progress gone. Three of those in a year and you’ve handed most of your training year back.

The frustrating part: it’s not random. Athletes stuck in this cycle are not undisciplined or unlucky. They’re structured wrong. The programming doesn’t account for tissue tolerance. The load isn’t managed. There’s no system that tells you the difference between a bad day and a real warning signal.

That’s what I fix. Not by training smarter in a vague, generic way. By building the foundation that makes uninterrupted progression the expected outcome - not the lucky exception.

If this cycle sounds familiar, save this. Then DM me ‘CYCLE’ when you’re ready to break it.

24/04/2026

The goal is to give the right input, at the right time, in the right place.

Enough to create the desired output.

Not so much that the system can’t process it anymore.

Because every system has a bottleneck.

And once more pressure flows through, the weakest point becomes the limiting factor.

That’s true for training.

That’s true for coaching.

That’s true for the athlete in front of you.

21/04/2026

Hard sessions are cheap. Anybody can force one big day.

You’re already disciplined. You film. You track. You know what a clean rep is.
And still the same loop shows up:

“Weighted dip feels insane today.”
“Okay… why does my elbow feel weird?”
“Maybe it’s just tight.”
“Alright, I’ll back off for a week.”
“Cool, we’ll rebuild.”

Then it’s your weighted pull-up. Or the muscle-up. Or your squat.

The rare skill in streetlifting isn’t getting strong once.
It’s staying trainable while you get stronger, so your progress doesn’t keep resetting.

That’s what separates “almost there” from totals that keep climbing.

DM me “REPEAT” and I’ll help you get back on plan and stack weeks that actually lead to consistent PRs.

You already know the patterns. That’s the annoying part.The gap isn’t information. It’s application under real condition...
20/04/2026

You already know the patterns. That’s the annoying part.

The gap isn’t information. It’s application under real conditions: stress, bad sleep, travel, a cranky elbow, and the temptation to “make up for it” with intensity.

Most athletes don’t fail because they’re lazy. They fail because they don’t have a feedback loop. So every little signal turns into noise, then a detour, then a restart.

The fix is boring, but it works: protect consistency, remove friction, and make smaller decisions faster so you can keep stacking clean weeks.

DM me “SYSTEM” and I’ll send you the next step.

12/04/2026

Doing the work every day. Still the same problems. Here’s what’s actually happening.

10/04/2026

The more rolled forward the shoulder blade is, the more it will tip over as we lower into the bottom of the dip.

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Hoi An

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