Instagram story viewer> @spc.performance.lab> Tagged

SPC Performance Lab

@spc.performance.lab

3K

followers

96

following

Non commercial strength and powerlifting gym
24/7 access
Strength & physique coaching
Fitness Passport
Free trials
U8/58 Box Rd, Taren Point NSW 2229

POSTS STORIES REELS TAGGED

Week 4, 9 weeks out🤙🏼

Squat: 130kgx3
Bench: 72.5kg
Deadlift: 142.5kgx3 - My face after this says it all😂

This also marks 2 years of powerlifting!

@alexhayes_process

#squat #bench #deadlift

3

2

Couldn’t pick a more fitting song for May! 🔥

THREE WEEKS UNTIL CANADA!

#may2026 #highlights #richman #memories

33

0

A bit of the last 4 weeks🧱

Finished my last building block before starting the next comp prep!

S - 125kgx4, B - 72.5kg (+5kg comp PR), D - 135kgx4 (+ Conventionals 115kgx8)

Keen to get into prep again and see what we’ve built over the last year💪🏼 @alexhayes_process

@metroflexgymaus @spc.performance.lab

#powerlifting #powerlifter #squat #bench #deadlift

3

5

🏋🏽JOHN: 2X BODYWEIGHT PR

John’s progress is a strong example of what happens when you stop guessing and start following a structured process.

When John started, his numbers were:

- Squat: 50kg
- Bench: 55kg
- Deadlift: 40kg

At that stage, the goal wasn’t to rush intensity or chase numbers straight away.

The goal was to build the base first.

We focused on:

- Learning how to squat, bench, and deadlift properly
- Building confidence under the bar
- Developing better movement patterns
- Understanding how to brace, control, and execute each lift
- Creating consistency with training week to week

Now John is lifting:

- Squat: 140kg
- Bench: 82.5kg
- Deadlift: 150kg

That is:

- +90kg on his squat
- +27.5kg on his bench
- +110kg on his deadlift

And a 2x bodyweight deadlift PR.

—

The biggest part of this transformation isn’t just the weight on the bar.

It’s the progression from someone who started with very little strength training experience, to now moving serious weight with structure, confidence, and intent.

John has built the foundation first and because of that, the numbers have followed.

This is the result of:

- A structured training plan
- Technical development
- Weekly accountability
- Education around the process
- Consistent execution over time

—

Most people stay stuck because they want the result without building the base.

John built the base.

Now he is seeing the result.

Proud of the work he has put in, and we are only building from here.

If you want structure, not guesswork:

📧 ethan@catalystperformance.com.au
🌐 Website in bio

#catalystperformance #strengthtraining #powerlifting #squatbenchdeadlift #tarenpointpt

28

0

Pause deadlift 😈

#gym #gymmotivation #fitnees #fyp #deadlift

118

9

Touchbass2026 ✅

22

0

CLIENT SPOTLIGHT 🔥

John just pulled 140kg, an all-time deadlift PR.
Built through consistency, smart loading, and earning it week by week.

This is what progress looks like when the work stacks up.

DM me “STRONG” to train with intent
📧 ethan@catalystperformance.com.au
🌐 Website in bio

#CatalystPerformance #DeadliftPR #ClientWin #StrengthTraining #EarnYourStripes

6

0

PEAK WEEK | BLOCK REVIEW

Squat — 210kg x 3
Bench — 162.5kg (equal PR)
Deadlift — 250kg
Total: 622.5kg

Momentum …

I eased off external stressors and tightened up my schedule so training could actually recover. Less noise, more intent. That balance meant my nervous system wasn’t fried coming into peak week, and I could actually express the strength I’d built.

Biggest lesson from this block: patience

From start to finish, this was about:
• Chipping away week by week
• Stacking small wins
• Improving movement patterns before chasing load
• Letting strength accumulate instead of forcing it

That patience paid off.

To hit this 622.5kg total while being ~5kg lighter than the last time I reached it is a big tick for the process, not just the numbers.

Trust the work. Trust the structure. Stay consistent.

If you want help building strength without burning yourself into the ground, shoot me a message or hit the link in bio.
📩 DM “STRONG”
🌐 Website in bio

43

5

🥊 4 Lessons I Learned From My 1st Kickboxing Tournament at 40 🥊

1️⃣ Age is Just a Number: Honestly, stepping into the ring at 40 felt pretty epic. I realized that training smart beats training just hard. 🧠💪

2️⃣ Recovery is Everything: I learned that focusing on recovery routines like good sleep, stretching, and proper nutrition makes a world of difference. 😴🍏

3️⃣ Mindset Matters: Staying positive and adaptable in the face of tough opponents was huge. It’s all about that mental game. 🧘‍♂️✨

4️⃣ Have Fun With It: At the end of the day, enjoying the journey and the community around you is what keeps it all worthwhile. 😄👊

Team:
🥊@doyleboxingclub
Gym:
🚩@basement_hf
🚩@spc.performance.lab

16

2

Leg day clips 😎
True Squat Calf Raise 2 x 6-10 (not pictured)
Smith Machine SLDL 2 x 4-8
Smith Machine High Bar 2 x 6-10
Prone Hamstring 2 x 6-10
Leg Extensions 2 x 6-10
All final sets to 0-1 RIR

@spc.performance.lab
#lowvolume #bodybuilding #powerlifting #fitness

3

13

Australia „Study Abroad“ Diary🦘🌏 Week 47

„Waking up from the ocean“

3

2

170kg squat (+30kg)
135kg bench (+20kg)
230kg deadlift (+20kg)

9/9 across all lifts.

Even better - competed along side my dad!

Coach: @paul_attard_es

60

18