Rajan Shrestha
Twenty-four weeks, two blocks, forty-five kilos on the squat.
Tenzin Lama
Two specialisation blocks and a first bodyweight bench press.
Barista and part-time student
Week zero to week 16
Drag the week, or use the arrow keys. The figures interpolate between two measured states — there is no fabricated before-and-after photograph here.
Week 0
Bench press 3RM
45 kg
45 kg
Weighted chin 3RM
-18 kg
-18 kg
Overhead press 5RM
30 kg
30 kg
Bodyweight
61 kg
61 kg
Back squat 5RM
100 kg
100 kg
Figures are illustrative sample data for this template, interpolated linearly between the two measured endpoints. A live studio would show its actual recorded sessions.
Where Tenzin started
Tenzin could squat respectably and could not do a single chin-up. He described his own upper body, accurately, as an afterthought.
What changed
Two Press & Pull blocks with a general block between them, and a maintenance dose that held the squat inside five kilos throughout.
Three sessions a week felt lazy. Then I noticed I was pressing three times a week instead of once.Tenzin Lama
The chin-up took eleven weeks. I remember the date.Tenzin Lama
Aayush Rana
Strength & Conditioning · NASM-CPT · PN-1 · NASM-CES
Other stories
Anita Tamang
Nine kilos down with her deadlift up eighteen.
Kiran Adhikari
A resting heart rate of 51 and a trek he did not have to stop on.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.