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Jack Wiremu Bramall

@jackwiremu

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🧬 Performance Coach
🎓 UQ Student Ex Phys
⚪️ Helping athletes break through plateaus
⚪️ Restoring athleticism to everyday people

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If you…

Were ever dissatisfied with your current approach, know you can give more, and want a clear system that’s grounded in evidence…

Now. Is. Your. Chance (link in bio)

#basedmobilitycoaching #gym #mobility #rangeofmotion #strengthtraining taken in Brisbane, Queensland, Australia by @jackwiremu

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7 months ago

Wanna learn more about how I get people moving & feeling like athletes?

Drop a follow 📲 taken in Brisbane, Queensland, Australia by @jackwiremu

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6 days ago

Putting EVERYONE on sauce rn taken in Brisbane, Queensland, Australia by @jackwiremu

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12 days ago

Upper A:

Impulsively trialed a new set-up to see how it would work. Want to be able to get an A-A style split going between the 2x gyms I train at

Benching trending well atm. Keen to see what I can push at the end of this block.

Reeves Curls: 2 x 6-8 @ 1,0RIR
- 7.5kg x 12 @ 1RIR
- 10kg x 8 @ 0RIR

Great exercise for a bicep biased curl but I can see there being a lot of issues w/ standardisation and the set-up is a bit finicky

Low Incline Smith Press: 2 x 6-8 @ 1,1RIR
- 75kg x 6 @ 1RIR
- 75kg x 6 @ 1RIR

Low incline feeling amazing atm, keen to push these

Panatta Sagittal Pulldown: 1 x 5-7 @ 1RIR
- 50kg / side x 3 @ 1RIR

Overshot to the absolute moon on these…

Cable Kelso Shrugs: 2 x 6-8 @ 1,0RIR
- dunno x 8 @ 1RIR
- dunno x 8 @ 0RIR

Played around w/ a new chest supported set-up since a lot of my stronger clients run into breathing + progression issues w/ the techno T-Bar. Not a bad set-up but definitely needs refinement.

Not Pictured:
- DB Pullovers
- Cable Hammer Curls
- BTN Pulldowns
- WG Overhead Press

Cardio: 20mins @ Z3 (140-150bpm)
Starting the cardio since I’ve been able to integrate my step targets into my daily routine well and am confident I can hit my targets on most days.

Goal now is to build in this new habit to serve as a foundation for some other ventures. taken in Brisbane, Queensland, Australia by @jackwiremu

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15 days ago

Some Upper B activities

Session structure’s been thrown around a bit w/ exams, but we back on now

Low Incline Smith: 2 x 6-8 @ 1RIR

Swapping to low incline for my sternal press. Feeling solid atm

Panatta Pulldowns: 1 x 4-6 @ 1RIR

Adjusted volume here because I’m running BTN Pulldowns 2x / week now

Techno OHP: 2 x 1RIR
+ 1 rep on set 1 (8)
+ 1 rep on set 2 (7)

Keen to keep progressing these. Happy with the rate of progress aswell considering they’re 3rd last on my upper days taken in Fitness Cartel by @jackwiremu

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19 days ago

The big issue…

Monotony IS NOT a bad thing; And athlete’s learnt this decades (if not centuries) ago. The more evidence comes out about muscle growth, nutrition, rehab, and mobility, the more arrows point to one thing.

Consistency.

Switching up programs every 4-weeks to feel motivated to train? Run into issues with coordination / motor learning

Needing novel or exciting “fakeaway” meals every single day to stay on track? Run into issues with micro RDIs, digestion, and hedonic hunger.

Needing ‘fun’ exercise selection to commit to your rehab? Issues with progress tracking, loadability, etc.

Boring stuff, done consistently, produces results. The progress from the first clip to the second clip is nearly 3-months of the exact same movement, done on the same day, at the same time.

Weeks I wasn’t as motivated to do it? Absolutely, but it still got done.

Not everything needs to be super exciting and novel. Learn to understand what truely drives you to show up, and keep that on the forefront when motivation wavers. Every rep, set, and effort is more banked towards your goals. taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

Upper A snippets from the other day.

Starting off w/ Bench:
Top-Set: 1 x 1 @ RPE 7 (90kg)
Backdowns: 2 x 5 ~13% (78ish kg)

Preacher Curls:
2 x 4-6 @ 1, 1RIR
+1.25kg from last week but holy struggle

Smith Flat Press:
2 x 6-8 @ 1, 1RIR
+0kg. Tried to progress from last week but just wasn’t there + these bars feel f*cked on the scaphoid

BTN Pulldowns:
1 x 4-6 @ 1-0RIR
Changed to pronated grip to challenge more ER range. Goal is to get mobile asf at these

Pin Loaded OHP:
2 x 8-10 @ 1, 0RIR
Fell just short of the rep range but was rushing to finish up on time ngl. taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

What type of game you playing? taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

Little bitta August gang taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

I see far too many people doing closed chain hip flexion over spinal flexion taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

Session notes in the caption ⬇️

Seated Broad Jumps:

3.21m recorded. Consistently hitting over 3.0m now so the goal is to keep pushing and run an official measurement soon

Bench:

Tempo Paused: 1 x 3 @ 82.5 (RPE 6)
Comp Bench Backdowns: 2 x 5 ~9% (RPE 5)

YES I’m benching on legs. Upped the frequency to 3x / week because I cannot accept not hitting 120kg.

Hack Squats: 140 x 3, 3 @ 1, 1RIR

Just wasn’t on with these today which I’m not surprised about after my warm-up sets lol.

Hip Thrusts: 70 x 6, 6 @ 1, 1RIR

Just gotta keep pushing the numbers up on these but I cannot get any foot pressure for the life of me w/ the technogym footplates

Cable Crunches: 49 x 5, 6 @ 1, 0RIR

Cannot beat this set-up honestly. Keen to see if I can full stack this at some point

Seated Adduction: 35 x 5, 6 @ 1, 0RIR

Machine lowkey feels great despite the plastic knee pads… taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago

A body that you can proud of that ALSO supports you through everything you want to do is a blessing. Don’t take it for granted gang 🤝

#explore #gym #trainingforlife #traininglongevity #longevitylifestyle taken in Brisbane, Queensland, Australia by @jackwiremu

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a month ago